Props? I don’t need props! Props are for beginners, right? Nope. Props are for everyone and can benefit any level of yoga practice. As yogis, we strive to make mindful decisions, so why do we shy away from props?
The most common examples of yoga props are blocks, straps and bolsters. As a yoga teacher, I sometimes include props as part of the class. Occasionally, when I ask participants to get their props prior to the start of class there is someone who doesn’t. I will usually request it again and explain we are all going to use them. If I attempt to deliver props to someone already on their mat, I am sometimes shooed away. Whether they come out and say it or not, the message is clear – “I don’t need props.” There is a stigma associated with the NEED for props. However, there are many benefits of yoga props.
Don’t believe anyone who tells you using yoga props is cheating! I have never found anyone who could not benefit from the use of a prop for one or more poses, myself included.
A strategically placed yoga prop can provide increased confidence in the pose and most importantly, assist in breathing and alignment to prevent injury. Furthermore, if you want to get creative with your practice, props will do the trick! If you feel “stuck” with a pose or bored with your practice, I encourage you to give props a try. I’ve been known to add a block for core work, borrowing movements typically used in Pilates with a small ball.
I’ll provide brief descriptions of the three most common yoga props and an overview of what they can be used for, the options are endless! Please note, this does not include specific details for each pose but a general overview.
Blocks:
Blocks bring the floor closer to you! Poses that might not have otherwise been available to you can become available with blocks.
There are three heights (I sometimes refer to them as levels) to a yoga block. You can place the block flat (lowest height), on its side (medium height), or on its end (tallest height). Flat provides the most stability and on end offers the least. Stop and think about the concept for a moment, the tallest height will bring the floor closest to you but it will be less stable in terms of balancing on it. The blocks in the photo above are on their side (medium level). Examples of standing poses to add blocks to are triangle, extended side angle, and half moon. Instead of reaching for the floor, you are reaching for the block.
A block can help tremendously with proper alignment in pigeon pose. Not allowing the hip (attached to the bent leg) to sag towards the mat is important for alignment. Sliding a block between your hip and the floor can prevent sagging and allow you to feel the benefits of the pose. The block is also good for wide legged seated forward fold (as well as wide legged standing forward fold), you can experiment with the levels of the block and it can been placed under palms, forearms or forehead. If you are interested in more of a stretch up the back of the legs (primarily hamstrings) in seated forward fold (legs out long and together), place the block at the end of your feet and reach for the block. A block on the outside of each ankle in camel pose allows you to deepen your backbend softly.
I recommend using blocks in practicing seated splits, one on each side of the outside of your hips. Blocks compliment arm balance poses. They can assist in crow pose either as a perch for your feet or at your forehead (especially if you have a fear of falling forward). They can also be used to bring the floor closer to you in shoulder pressing pose and butterfly pose. They are especially helpful if you are transitioning from one arm balance pose to another. The list goes on and on!
Strap (or Belt):
A strap acts as an extension of your arms! A common pose for a strap is a seated forward fold. If your fingers/hands don’t reach your toes/feet you might like a strap around the soles of your feet to hold on to. The strap is also a great tool for warming up the upper body and vital when practicing cow face pose.
If you are interested in improving your posture, there are actually techniques to wrap the straps around your body to build memory for proper posture. The strap is helpful for poses that have variations reaching back for your foot such as pigeon, either reaching back same arm same leg or opposites. If you are practicing binding in any pose and straining to make contact, I urge you to practice with a strap. I sometimes include the strap for stretches at the end of class such as reclined hand to big toe pose. Don’t get discouraged when using a strap, it can take time to get it situated and get familiar with using it. It takes patience to use the strap, especially in class.
Bolster:
Bolsters bring the floor closer to your body for support! Bolsters come in different shapes and sizes and tend to be firmer than a regular pillow. I don’t have a bolster for my home practice but instead use a regular size pillow.
I’ve also experimented with rolling up a blanket. Its primary purpose is to create relaxation in the body. You will typically see bolsters used in a restorative yoga class. Some of my favorite poses to include a bolster are supported child’s pose (bolster between your front body and the floor), reclined hero’s pose (bolster between your back body and the floor), and legs up the wall (bolster at head and/or low back). A bolster is likely the prop most mistakenly thought of as a beginners tool. There are numerous poses that are not typically considered restorative that are complimented by a bolster. For example, it can be used to create relaxation in poses such as seated wide legged forward fold by draping your body over the top or explore bow pose with the bolster under your stomach and pelvis.
I hope reading this encourages you to add props to your yoga practice or at least not be traumatized if your yoga teacher offers them to you. Props can only enhance your practice and are not just for beginners. Please feel free to contact me if you have any questions regarding yoga props.
Julie Christy, LCSW, RYT 200
Julie has twenty years experience as a mental health professional combined and expertise as a yoga teacher, and meshes them together. She is known for her detailed descriptions while teaching yoga and recently transferred those skills to writing.
Connect with Julie on her website or send her an email at ajewel4@charter.net.
Practice yoga that utilizes the benefits of props here!
Embodying Shakti with Jeanie Manchester
Yin Yoga for Stress Relief with Caitlin Rose Kenney
I tend to be a creature of habit– and that goes for both the good ones and the bad. So I’ve tried to make one of my habits the evaluation of my habits. As I’ve found out the hard way, there really can be “too much of a good thing.” Think of that catchy pop song: can’t get enough of it for a couple weeks. After that, you’d rather do anything than hear that chorus one more time.
Here’s the lesson: catchy pop songs, good (some might argue). Same song over and over endlessly? Not so much.
Green smoothies are the catchy pop songs of my diet.
I’m a total geek for them. When I get a taste of a new one, I get giddy. And invariably, I’m prone to overdoing it. What develops, as it turns out, can be more than just a taste aversion.
You may feel like you’ll go crazy if you hear Justin Bieber croon the word “baby” one more time, but your daily regimen of almond milk, almond butter and raw almonds, for example, can actually cause a physical intolerance to your favorite food, even if that food is packed with essential nutrients.
Food allergies come in two categories: fixed and unfixed. Fixed allergies are those that you’re born with. Unfixed allergies are developed intolerances to foods your body, after prolonged use, no longer processes as well.
Bottom line, mix it up a bit. Instead of using spinach in your smoothies every day for example, try dandelion greens, kale, chard — anything green, really. Variety, so they say, is the spice of life. And while I’m not sure that sentiment applies to replacing spinach with kale in a healthy blended drink, it does apply to the required consciousness behind even the simple changes, the little discoveries. I promise you, your body and taste buds will love you for it!
When I first started experimenting with dandelion greens, I was turned off by the name. Who wants to eat a bitter weed? But as it turns out, dandelion greens are just that – greens! The leaf is a little jagged, but it looks like any other leafy green. And dandelion greens help with detox and fluid retention. So if you’re feeling a little bloated or puffy, try switching it up with some dandelion greens.
What’s cooking in your blender? We’d love to hear how you’re keeping things spicy! We hope the recipe below offers you a great place to start!
With pep and peaches,
Peppy Peach Smoothie
Yield:1 quart
Ingredients:
1-2 cups water ½-1 bunch dandelion greens 2 stalks celery 1 handful parsley ½ inch fresh ginger root 1 cup peaches 1 cup pineapple ½ lemon
Directions: Add all the ingredients to a high-speed blender and blend until smooth and creamy. Pour into your favorite glass and enjoy the pep you’ll get in your step!
Jo Schaalman and Jules Peláez are co-authors of the book The Conscious Cleanse: Lose Weight, Heal Your Body and Transform Your Life in 14 Days, a best-selling, step-by-step guide to help you live your most vibrant life. Together they’ve led thousands of people through their online supported cleansethrough their accessible and light-hearted approach. They’ve been dubbed “the real deal” by founder and chief creative director Bobbi Brown, of Bobbi Brown Cosmetics, beauty editor of the TODAY show.
Complement this delicious and detoxifying smoothie recipe with Yoga Download's Yoga for Detox, Cleansing, & Vitality package!
It’s no secret that routines often reap high rewards, especially those in the morning. If you have done any kind of research on this matter, you know there is a long list of reasons to rise early in the morning.
If the facts are all laid out in front of you, what are you still waiting for?
Here’s how it all started for me.
I had heard great things about organizing and prioritizing mornings. So, I decided to take the plunge and put these ideas into practice. I set out to create my own set of morning rituals and find out the truth for myself.
After only a few months of implementing these changes, I figured just about anyone can benefit from waking up with the sun. In fact, busy people might just need morning rituals more than anyone else to keep their days productive.
Modern life can be fast paced, ever changing, busy, and stressful. For many, we are constantly interacting with a variety of clients and multitasking to get a to-do list complete. Taking time each morning to slow down may just help those of us who are busy. Having a specific morning routine helps you to be more organized and less stressed out, ultimately making you a better professional and much more productive.
Whatever it is you need to get done, if it’s a slow start to the day with a lot of take care of, then you are almost guaranteed to struggle throughout the rest of the day.
A morning routine helps set the tone for the rest of your day. If you are not a morning person, you may be thinking, “all that sounds nice, but it just isn’t going to happen.” But I am here to tell you that it doesn’t matter if you absolutely hate waking up early, you can still incorporate a morning routine to have a productive and successful day.
Waking up late, skipping breakfast, and rushing to work makes you feel like you’re trying to catch up all day.
If you already have a lot on your plate, there is no time to fall behind. If you work in a position where you need to be energized, enthusiastic and radiate positivity, how can you possibly expect to do these things when you are struggling from mental fatigue?
Each night our energy canteen is refilled, but as soon as we wake up in the morning it starts draining. Every decision we make takes away from our energy and willpower. Furthermore, when we spend all morning making meaningless decisions, the energy is drained even faster.
Trust me when I say this - avoiding mental fatigue ensures better proactivity and productivity throughout the day. Knowing exactly how the first hour of your day will look reduces stress and anxiety to a great extent. You are able to focus on the important things and start thinking about what to prioritize.
If I still haven’t convinced you to recreate your mornings, then take Mark Zuckerberg’s word for it.
He wears the same shirt every day to avoid fatigue. When asked about it he said, “I really want to clear my life to make it so that I have to make as few decisions as possible about anything except how to best serve this community.” Having a full life is pretty awesome, but it doesn’t come without its own set of challenges. We are tasked with goals, obligations, responsibility, and people relying on us.
Here are my rituals, that I follow religiously everyday:
A mixture of a cold or warm bath, three minutes of yoga, a bowl of matcha tea, taking a few deep breaths for thinking about how grateful I am for the simple things in life that I’ve achieved, followed by a 15-minute run. I like to earn my bath!
In addition to all those, morning rituals such as visualization and meditation help me keep my creative juices flowing. My best ideas always seem to come to me when I’m least expecting it and not forcing it. Being the first to rise can make all the difference.
For instance, I recall having slacked off quite a lot attempting to create this mega guide on setting up a dropshipping website for my ecommerce blog.
But, on one fine day, I decided to rise up early, throw away the procrastination in the trash, and my fingers and head worked in unison to create something I couldn’t accomplish for many days.
Do you reach for your phone first thing in the morning? Are you scrolling through social media feeds or checking your email before your body has even had the chance to wake up?
We’ve all been there and it’s squashing our creative juices.
I used to think that checking my phone right when I opened my eyes helped me to wake up. I could not have been more wrong. Going on your phone and social media first thing in the morning is not an ideal morning routine for a productive day.
Yes, it’s important for us busy folks in the modern world to stay up to date with current events and trends, but you will have all day to check your phone. If you absolutely have to check your email before starting your work day, do it at the end of your routine.
As soon as you start opening those messages, there is no going back. Your mind starts working a mile a minute and you become laser focused on what needs to be done. Only respond to pressing matters, and prioritize everything else for later in your day.
I cannot stress enough how important it is to have a morning ritual everyday, for the rest of your life. Experiment with it. Find what works for you.
Always remember that what works for one person, won’t necessarily be the best for you. If you don’t know where to start, check out my exact step by step morning routine here or look up morning rituals of successful entrepreneurs and marketers on Google. If you’re still unsure, try doing small and simple things each day. Slowly build up and add more to the ritual. Create your morning to-do list at the end of workday or the night before. Keep writing these lists until your mornings become habitual.
Being disciplined may seem boring, and the very last thing any successful person wants to be is boring, but it’s actually the complete opposite.The truth is that creativity and success stems from daily rituals. If it’s worked for some of the most successful minds, than chances are it will work for you.
Creating a morning ritual and sticking to it may seem like a daunting task, but why not tackle it head on?
You may just find yourself being more observant, curious, and accountable. And as it turns out many of the most successful people share common traits like being remarkable observers, extremely curious, and highly accountable.
By Catalin Zorzini
Catalin is the founder of Ecommerce Platforms and Web App Meister. He blogs about matcha, Japanese lifestyle, and mindfulness at matcha-tea.com. He's a design enthusiast and loves matcha, and is uber passionate about blockchain technology and travel.
Make yoga and meditation part of your morning routine for a productive day now with these two classes designed to start your day!
Morning Manifestation Meditation with Jackie Casal Mahrou
Morning Badass Flow with Mark Morford
Travel can expand our perspective, recharge us, and be one of the best parts of life. However, long journeys can also be tolling on our bodies and minds. Diet's change, long periods of time sitting, and changes in sleep patterns, are all sacrifices for the joy of travel. Restlessness from sitting and waiting can also be hard to deal with. Exercise routines can also suffer (or disappear) when we're on the go. However, you can stay healthy and enjoy traveling, despite these challenges.
Here's 7 tips to enjoy being on the go and stay healthy in the process!
1. Stay Hydrated
This simple tip can be the difference between an enjoyable trip and an uncomfortable one! Drink plenty of water while you're on the go. Of course, if you're in a car, this might mean more bathroom breaks, but it'll be worth it, to keep you healthy and feeling good for a long ride. Refillable water bottles can make this much easier, and cheaper as well, as most bathrooms and rest stops have water fountains you can refill in.
2. Stretch Before and After Take Off (and even in your seat)
Long trips usually mean long periods of time sitting. Studies have proven that too much time sitting still, is not good for our bodies. Luckily, yoga can help. Even if you don't have time to go to your usual hour-long class, a few deep stretches or postures before a long journey will keep your body comfortable for longer and balance out the negative effects of too much sitting. There's even simple stretches and movement exercises you can practice from your seat that will keep you comfortable and open on your trip, instead of tight and stiff.
3. Bring Healthy Snacks
Being on the road, or in the air, usually means much less freedom in choosing what we want to eat. Don't leave your diet entirely up to chance on what they're serving on the plane, or what's available at a rest stop. It's easier to eat junk, when there's nothing else to eat. Stock up on some healthy snacks instead! Of course you won't want to overpack food, but even a few simple, healthy choices, will keep you nourished.
4. Meditate (or practice breathwork)
Unless you're driving, you can meditate, even on the go! While it might be a different experience than meditating on a plane or bus instead of in your normal place or time of day, the benefits are still plentiful. If you're on a plane, chances are no one will even notice that you're actually meditating, while you sit in your seat with your eyes close. Plus, it's a wonderful way to pass the time if you're bored!
5. Take Vitamin C
Travel can take a toll on our immune systems whether it's through lack of sleep, a less healthy diet, or just more exposure to germs. This is especially true if you're traveling by plane, and in close quarters with many others for a prolonged period of time. Make sure you give your immune system a boost by taking vitamins, before, during or after your trip! Vitamin C especially, will give your immune system a nice boost and keep you strong, to ward off any colds or illnesses you might be exposed to on your trip.
6. Make Sure You Have Entertainment
While people watching and nice food can certainly kill the time, if you have a long trip you'll want to make sure you have things to keep you entertained and pass the time. Good music, movies to watch, a book to read, or a journal to write in, can all alleviate those restless moments that may come on trains, planes, buses, or cars. Give yourself options. Sometimes watching movies back to back on a plane can be an enjoyable experience you otherwise wouldn't get in the busyness of daily life on the ground.
7. Enjoy the Journey
Although it can feel like the time in transit is simply to get you where you're going, it's a big part of any travel experience. You never know who you'll meet, what you'll see, or what unexpected surprises will come into your path on your way to somewhere. So, be sure to enjoy the ride, even if it's a long one!
Would you like an upgrade on your next trip? The 8-class, Frequent Flyer: Yoga For Travel package, consists of different lengths and styles of yoga to make your travel experience even more delightful. These classes are specially designed to prepare for long trips, on the go, and afterwards to reset. All classes are specifically designed to recharge the systems of your body from the unique toll of traveling.
"Is there one thing that you know you could be doing that would have a big impact on your health and your life that you just don’t do consistently?”
This is one of the questions I ask in my initial Health Coaching Discovery Session. when I was once asked this question a clear and simple answer almost screamed in my head: DRINK MORE WATER.
Hydration is something I know the benefits of, and talk to clients about on the daily. So why is it so hard for me to make it a habit? Especially in the midst of cold winter days, my tendency is year for a hot cup of coffee (and later a smooth glass of wine) rather than a glass of water. These tips to stay hydrated make it easier to have to remember to drink water and make it more second nature.
Lately I’ve been nothing less than obsessed with habit change (loving this book), and the why and how of creating new habits to support overall life goals. I’m leaning that in order to introduce new habits – like drinking more water – one must keep in mind the overall benefits as motivation, and also to set up cues and rewards to make that habit stick.
For me to add more water into my daily routines, I need to remember that the H2o will help me:
Lubricate my joints. Get my brain and heart working efficiently. Transport all the good nutrients from my food. Filter out any toxins in my system. Give me energy. Regulate my body temperature. Increase collagen production to slow down the inevitable face wrinkles (and honestly, it’s sometimes this reason – aka vanity – that gets me to chug the liters).
And here are the 7 HACKS that help me adopt the habit of hydration into my daily life:
1. Begin each day by downing water, usually with lemon. Start with one cup and work up to four. 2. Fill up a pitcher with the amount of water I’d like to drink that day. Put it somewhere visible to me through the day. Or if I’m going to be out and about, fill up the water bottles I’ll take with me. 3. Buy functional and fun-feeling portable water bottles. Put name and number on them as they are so easy to lose. 4. Add flavor to the water with slices of lemon or cucumber. Cilantro can be lovely and detoxifying, too. 5. Fancy up ice cubes. Add a little juice, an edible flower or some herbal tea to the cubes. 6. Cue yourself to get up and stretch and drink water on each half hour while at your desk or during commercial breaks if watching TV. 7. Chase every cup of coffee, bottle of beer or glass of juice with an equal amount water.
Remember that signs of dehydration include brain-fog, weakness, lethargy, feeling constantly hungry, low blood pressure, dizziness and irritability. One tried and true method to know that you are hydrated enough is if your urine is clear and copious.
Please let me know if you have any other methods of remembering to stay hydrated.
Cheers to your health!
By Elise Fabricant
As a health and habits coach, Elise is passionate about helping people all over the world achieve their healthiest, most powerful goals. She also joyfully practices as a massage therapist and yoga teacher in Denver, Co. Connect with Elise to learn how to thrive this Winter and into the new year! Elise is also a featured teacher on Yoga Download!
Practice yoga with Elise now!
Stress Less, Shine More with Elise Fabricant
Awaken Your Generous Spirit with Elise Fabricant
Summer is in full swing for those of us in the northern hemisphere! Between trips, hikes, and pool days, you probably don’t want to spend too much time in the kitchen. We know cooking in the summer can be tough, so we’re super excited to share today’s recipe with you (which is also delicious any time of year). Not only does it take just 30 minutes to make, you can whip it up on the grill and avoid heating up your house. It’s also cleanse-approved, so those of you who are cleansing with us this summer can enjoy it, too!
Fresh, wild-caught salmon is full of vitamins and minerals, most notably vitamins D and B-12, and is one of the highest foods in omega-3 fatty acids, a natural anti-inflammatory. And this recipe turns up the flavor with lime and chipotle pepper. YUM!
Now you can have a delicious, healthy meal on the table in less than an hour.
Who’s ready to fire up the grill?
Let us know your favorite meal to make on the grill in the comments below!
With love and summer grillin’,
Chipotle Lime Salmon with Massaged Kale
Yield: 2 servings
1 lb. wild-caught salmon 3 TB. olive oil, divided 1 fresh lime, juice and zest 1 tsp. chipotle powder 1 tsp. Himalayan sea salt 1 avocado, for garnish 1 bunch of kale, destemmed and chopped Juice of ½ lemon
Instructions: Preheat grill to medium high heat. Drizzle the salmon with 2 tablespoons of olive oil, fresh lime juice and zest; sprinkle with chipotle powder and sea salt. Grill salmon, skin side down, for 15 to 20 minutes, or until cooked through. In a large bowl place kale and remaining tablespoon of olive oil and juice from half a lemon. Massage kale thoroughly until it becomes soft. Serve salmon over kale, and top with avocado.
Jo Schaalman and Jules Peláez are co-authors of the book The Conscious Cleanse: Lose Weight, Heal Your Body and Transform Your Life in 14 Days, a best-selling, step-by-step guide to help you live your most vibrant life. Together they’ve led thousands of people through their online supported cleanse through their accessible and light-hearted approach. They’ve been dubbed “the real deal” by founder and chief creative director Bobbi Brown, of Bobbi Brown Cosmetics, beauty editor of the TODAY show.
Want to start eating healthy and lose weight?
Enjoy these recipes from Jo & Jules and practice Yoga Download's 3-Week Yoga for Weight Loss Program!
Because we know how important Sun Salutations are in every yogi's life, we’ve put together an infographic with everything you need to know about the energizing sequence. Here is how to do a proper sun salutation step by step.
Sun salutations are not only an important yoga sequence, but it’s also a great workout for weight loss. Furthermore, it’s a fabulously effective way to steady the mind and learn to coordinate breath with movement. Check out the endless benefits it brings, the affirmations you could associate with every asana and tips on how to do each pose correctly.
By Irina Gabriela
Irina Gabriela is a Contributing Writer for BookYogaRetreats.com. She is a rookie yogi and meditator and a continual seeker of truth and spiritual adventures.
Practice Sun Salutations now!
Anytime Sun Salutations with Jackie Casal Mahrou
The combined effects of the biochemical process that occur in your body on a cellular level are called metabolism. They make it possible for you to digest food, think, move and perform all the functions of a living being. Your metabolism is the powerhouse that keeps your body going. Genetics have a large role to play in determining your metabolic rate. But eating right can also speed up your metabolism naturally.
The metabolism boosting foods I’m sharing in this article will not only help you burn fat, but they can also keep you healthy in the long run. So, be sure to regularly include them in your diet!
Chili peppers
Chili peppers are abundant in capsaicin, a chemical compound that has several beneficial properties. Studies have found that this compound gives chili peppers the ability to boost thermogenesis, which is the process by which calories are turned into heat to use as energy.
Chilies have the potential to boost your metabolism rapidly and also have high doses of vitamin C, so it is a good idea to add these to your meals. You can chop them finely and sprinkle them on salads, curries, and soups for a delicious culinary experience.
Coffee
A recent study has found that the metabolic rate of people who drink coffee regularly is significantly higher than non-coffee drinkers. Coffee can help break down fat from tissue and stimulates the nervous system, which sends signals to fat cells to metabolize fat. It also increases levels of the hormone Epinephrine in the blood, which travels to the fat tissues and helps break down fat. Lentils
Lentils are small legumes that are rich in fiber, magnesium, protein, vitamins B, C, and folate. They are also an excellent source of iron, especially for vegans and vegetarians. One cup of lentils contains 35% of your daily iron requirement. Iron plays a major role in helping your body burn calories and function efficiently. With most women being iron deficient, it is a very good idea to make lentils a regular part of your diet.
Berries
Berries are rich in antioxidants and vitamin C, which counteract the harmful effects of free radicals and keep your skin looking youthful. Also, berries contain fiber, help you heal more quickly and boost your metabolism.
Cinnamon
Cinnamon is a unique spice that contains thermogenic properties. It helps your body automatically start to burn more calories throughout the day. It not only helps the body effectively process carbohydrates, but it also helps control cravings for sweets. You can sprinkle cinnamon on oatmeal or even fruits like apples. But try to stick to not more than ¼ teaspoon serving per day.
Green Tea
Green tea contains Epigallocatechin gallate, a form of catechin that has been found to stimulate the fat burning process. It is rich in antioxidants that help destroy free radicals that are responsible for many diseases such as cancer.
Green tea contains flavonoids that are associated with a lower risk of chronic diseases such as stroke and heart disease. Drinking green tea also boosts your metabolism significantly and can help your body burn fat fast.
Leafy Greens
Leafy greens are great metabolism boosters. This is primarily related to the high fiber content of greens like spinach which can increase your fat burn by 30%. There are many other reasons to consider including leafy greens such as kale and swiss chard in your diet. They are rich in iron to support healthy blood and calcium to boost the performance of muscles. This combination of nutrients is necessary for optimal cellular metabolism. It is recommended to consume 3 servings of leafy greens per day to start seeing visible results.
Nuts and Seeds
Seeds and nuts are excellent sources of energy. Almonds, Walnuts, Flaxseeds, Pumpkin seeds, Pistachios and Brazil nuts have a number of health advantages. Since they are high in protein, they will help you burn more fat as protein has a high thermic effect on the body. Since your body needs to burn more fat to digest these, these nuts and seeds help speed up your metabolic rate.
Final Thoughts
Making the right diet and food choices can go a long way in revving up your metabolism. It is recommended to avoid energy drinks, processed foods, and sugar-filled sodas. Some of these foods will give you a temporary boost, but they will slow down your metabolism in the long run and lead to weight gain. Instead, make the foods mentioned above a regular part of your diet. Make sure you chew these thoroughly as this will aid in better digestion as well. It is also important to get plenty of sleep and do what you can to cut down on the stress in your life. Make regular exercise a priority and include cardio exercise and stretching. Following some of these tips, will not only increase your metabolism but also improve your overall health.
By Lystia Putranto: Lystia is a writer at BookCulinaryVacations.com. In addition to being a personal & professional development blogger, Lystia is also a lover of travel, a self-professed foodie, and an amateur cook who admittedly spends way too much time surfing the web.
Want to boost your metabolism to lose weight? Eat the foods mentioned above and practice Yoga for Weight Loss program below!
From India to Indiana and everywhere in between, International Day of Yoga is a monumental celebration for yogis around the world. It’s happening on June 21st, the first day of summer and the solstice - when the sun is at its highest peak in the year. This auspicious day brings yogis of all ages, religions, nationalities and social backgrounds together to celebrate both our individuality and universality.
Here are 3 ways you can join the International Day of Yoga festivities and promote harmony, foster good health and the overall well-being of the planet:
On the Mat
New to yoga? International Day of Yoga is the perfect time to start your practice because you’ll have the energy of the world’s yoga community behind you. If going to a studio is challenging for time, money or any other reason, enroll in YogaDownload’s Yoga 101 series for everything you need to start unlocking the serious benefits of yoga. If you’re already a seasoned practitioner, use June 21st as a moment to mix things up. Try a pose that’s always intimidated you, or head somewhere new for your daily practice, or share it with a friend.
Off the Mat
The philosophy of yoga teaches us that there are many ways to practice. ‘Seva’ or the practice of service is one such form of Yoga. On this day, dedicated to Yoga, direct your time, and energy towards a random act of kindness or selflessness. Donate food to the homeless, clothes to the ones in need or care for a friend or a complete stranger; there are endless ways to channel the lessons learnt on the mat and apply them to life outside. This truly is a great way to honor your practice. Set your yoga in action by stepping outside your comfort zone, to meet and help people who live different lives than yours. At YogaDownload, we believe that giving back is not only a cornerstone in the philosophy of yoga, but also a critical element for enriching our lives, helping our community and bettering our world. A portion of the proceeds from all Yoga Download purchases benefit these charities. This is our version of practicing Seva.
Inspire Others
As a yogi, you can give others the gift of yoga and inspire them to embark on their own journey. Spreading the word about yoga is an act free from ego - directed towards helping others find their balance. Share your positive experience with your partner or your best friend, invite them to do yoga with you, start a mini yoga challenge with your coworkers or sign up to become a yoga teacher. There are so many ways you can inspire others to experience this total mind-body transformation. And you never know, you may start a domino effect - anyone you inspire could one day pass it forward to their, friends, family and even strangers.
We take this opportunity to wish you a Happy Yoga Day. Hope you grow deeper into your practice with every passing day, to create a “confusion-free mind, an inhibition-free intellect, a sorrow-free soul and a harmonious environment.”
No matter what you do, make it a point to #GoYourOMWay.
Here are four new practices in honor of International Day of Yoga:
1. Jackie Casal Mahrou - Hatha Yoga Slow & Steady
2. Pradeep Teotia - Flow with Pradeep
3. Jack Cuneo - Align & Flow: Ashtanga Inspiration
4. Elise Fabricant - Strong Back, Soft Front
With the World Cup approaching, some healthy party snack recipes will come in handy! In the U.S., nothing says sports, like chicken wings and cheese dip. But if you want to beat the bloat and the hangover morning the next day, stick with us.
When it comes to healthy sporting event snacks, we’ve got you covered!
Our new Cauliflower “Buffalo” Hummus below is perfect for any big game! Serve it with veggies like sliced cucumbers, carrot and celery sticks.
If you want to go all out, try our Green Pea or our Beet Hummus. All three together would make a beautiful spread.
No game would be complete without our all-time favorite Spinach Artichoke Dip. This one is now a regular at most of our potlucks and parties.
Pair any of these healthy alternatives with one of our Conscious Cocktails and make your 80:20 splurge like a rockstar would.
Moscow Mule anyone?
Move over Ruffles and sour cream dip!
For more healthy alternatives on gameday that will keep you feeling on top of your game, be sure to check our our 80:20 Plan.
What’s on your game day menu? Be sure to leave us a comment below.
Cheers,
Cauliflower “Buffalo” Hummus
Yield: 8-10 servings
1 cup cauliflower, steamed for 8-10 minutes 1 can garbanzo beans, rinsed and drained ¼ cup plus 2 TB hot sauce (make sure to use a high quality hot sauce with no preservatives!) 2 TB apple cider vinegar ⅛ tsp. cayenne pepper 3 cloves garlic ⅓ cup tahini ½ tsp. sea salt ¼ cup olive oil 1 tsp. fresh parsley, basil, or chives Carrot and celery sticks, for dipping
Instructions: In a food processor fitted with an S-blade place cauliflower, garbanzo beans, hot sauce, vinegar, cayenne pepper, garlic, tahini, and sea salt. Puree until smooth (it can take a few minutes due to the cauliflower). Once smooth slowly add the olive oil and continue to puree until creamy. Place in a serving bowl and garnish with additional hot sauce and fresh herbs if desired. Serve with carrot and celery sticks.
Ate an drank too much while watching soccer? Help yourself recover with Yoga for Detox from Overindulgence package, with a Conscious Cleanse class with Jo!
Here are 10 common mistakes to avoid to have beautiful skin and keep your skin healthy.
1. Trying to hydrate with sodas or energy drinks. How these drinks age your body and why avoiding them will keep your skin healthy: As the years go by our bodies literally dry up from the inside out. Our skin just can’t continue to retain moisture like it used to back in the day when we were plump infants with juicy flesh that stored water like desert succulents. Diet sodas and energy drinks may quench your thirst on the spot but they don’t hydrate your system and help have beautiful skin in the long run like good old H2O does! Why? Because they are jam packed with artificial flavors, sugars, chemical preservatives and acidifying agents that can lead to cancer, heart disease, diabetes, osteoporosis, tooth decay, organ stress and lowered immune system. What you can do to make a change: DRINK WATER, DRINK WATER, DRINK WATER. Drinking water is the true fountain of youth! It is all your body needs to stay hydrated and the easiest way to have beautiful skin. How much water should you drink? A good rule of thumb is to drink between 64 ounces and 0.67% of your body weight per day. For example, if your body weight is 150 pounds, then you need to drink anywhere between 64 ounces and 100 ounces (0.67% x 150) of water per day. Read more about hydration hacks here.
2. Getting too much sun exposure without SPF. It is common knowledge that ultraviolet (UV) rays is harmful to your skin because it damages skin fibers called elastin, which makes your skin stretch and sag like a dry old rubber band that you use tie a bunch of mail together. What you can do to make a change and keep your skin healthy and beautiful: THINK SUN KISSED NOT SUN DRIED! Vitamin D is vital for healthy gut, bones and blood. So go out in the sun and enjoy, but if you’re going to be outside for longer than 15 minutes then wear sunscreen with an SPF of 30 or higher—preferably one that is chemical free and contains natural ingredients.
3. Underestimating the value of heart-healthy fatty acids. How this ages your body: The older you get, the harder your body has to work to pump blood to your heart and brain because age slows down the body’s functioning and puts strain on your heart and immune system. Keeping your heart healthy is how to have beautiful skin. So the good news is that Omega-3’s found in fatty fish such as wild salmon, lake trout sardines, mackerel and tuna are nature’s gift to anti-aging! Here’s why: Omega-3’s are known to significantly reduce inflammation in the body, which is a symptom of many chronic age-related diseases. For example, Omega-3 supplements are known to lower triglyceride (blood fat) levels that can otherwise put you at risk for heart disease. And some research suggests that Omega-3’s even protect against Alzheimer’s disease and dementia. And aside from eating fatty fish, what is the best way to get Omega-3 fatty acids? What you can do to make a change: TAKE FISH OIL. If the thought of eating sardines out of the can turns your stomach, the next best thing is omega-3 fish oil capsules! These are one of the BEST ways to keep your skin health and supple with less wrinkles and they support your heart and immune functions as aging takes its toll on your system. According to Dr Mark Hyman, New York Times bestselling author and founder of the UltraWellenss Center, finding a high quality fish oil is imperative. So look out for reputable brands that certify that their products are heavy metal and pesticide free! Dr Hyman recommends taking 1000 mg of fish oil twice daily with a 300/200 ratio of EPA/DHA. These are both long-chain Omega-3 fatty acids—EPA is found in most fish and shellfish and DHA is found in algae.
4. Caking on Foundation. How this ages your skin: As you age you don’t want to be that woman who has slapped on so much foundation that you land up looking like a cadaver with make up. Firstly, it looks like a bad cover up job and secondly, caking your face in foundation is really bad for your skin. Why? Most foundations are drying and thick. They draw moisture from your skin and seep into fine lines and wrinkles, exaggerating them instead of concealing them. A lot of foundations also contain fragrances chemicals and alcohol that can irritate your skin and remove its natural oils causing more wrinkles. What you can do to make a change: CHANGE YOUR FOUNDATION….OR GO BARE! Let your skin breathe whenever you can! Instead of foundation use a tinted moisturizer or or translucent make up especially if you are prone to dry skin. Both products cover, color-correct and gloss over wrinkles.If you do need extra coverage, then here’s a tip on how to use foundation without drying out your skin: Use a makeup brush to apply a tiny bit only to the areas, spots or patches that really need it.
5. Using High Level Ph Body Soaps. How this ages your body: Washing your whole body from head to foot with generic bar soaps is often second nature. It’s what our grandmothers used to do right? But the problem is that generic bar soaps nowadays are manufactured using all kinds of harmful ingredients by companies out to make a profit, not to protect your skin. Bar soaps are usually worse culprits than liquid soaps when it comes to drying out your skin because they generally contain much higher pH levels. What’s a pH level? Good question! This is the first thing to look out for when choosing a soap that’s truly gentle and moisturizing for your skin. The symbol pH stand for “potential of hydrogen” which is a way of measuring the acid or alkaline levels of soaps. In short this is how it works: Your skin’s natural pH level is 5.5 and most brand name bar soaps have a pH of between 8 and 10, which is way too harsh and drying for most people’s skin! So much so that these soaps crack the skin making it more prone to harmful pathogens and bacteria. (Note that as each number increases the acidity is multiplied by ten!) So, if you are using a soap with a pH of 6.5 that is making your skin feel too tight, it’s because it is drying out your skin tenfold!) And don’t be fooled by advertisers labeling their soaps as “gentle,” “natural” or “pure”… this is just marketing. So pick soaps according to their pH levels of between 5 and 7 not because of the adjectives on the box. (Empty adjectives are just as bad for you as empty calories!) What you can do to make a change: RAISE THE (SOAP) BAR! Ditch the drying soap altogether and use one with a neutral pH (soaps with a pH of 7) or a balanced pH (soaps with a pH of 5). Household brand name bar soaps such as Ivory, Dial, Shield and Palmolive have a pH of 10 or more which is extremely caustic and damages the skin leading to all kinds of dermatological problems and premature aging so stay away from these! Instead, here are some brand name liquid soaps that are either pH balanced (5) or pH neutral (7) that are much gentler on your skin: Cetaphil (pH 6) pHisoderm (pH 5) Neutrogena (pH 6). And the rest of the time don’t wash your whole body with any soap or simply buy a bottle of organic sesame or almond oil from a health-food store, slather it all over your body and wash it off in the shower…Voila! It will stimulate your muscles, get your blood circulating and the oil will wash away dead cells and hydrate your skin making it glow. Oh yeah, and hydrotherapy can make your skin even glowy-er and more beautiful!
6. Ignoring your hands and neck in your beauty routine. How this ages your skin: Nobody looks forward to getting a turkey neck later in life or hands that look like chicken feet! Your hands and necks get just as much sun exposure as your face does yet we often neglect them in our beauty routine or wash them with regular, drying soap with high pH levels to remove germs. What if you treated your hands and neck with the same care and attention as you do your face? What you can do to make a change: LOVE UP YOUR HANDS AND NECK Use the same exfoliating scrub, cleanser and moisturizer on your hands and neck as you do on your face. In the morning put natural, chemical-free sunscreen with a high SPF of 30 or more on your face, neck and hands. And at night put coconut oil on your hands and neck before bed. (Remember oil is oily so be careful not to stain your sheets)
7. Eating too much sugar. How this ages your skin: Experts now agree that eating processed sugar over a lifetime can lead to dull, wrinkled skin instead of glowing, beautiful skin. Huh? Why would sugar speed up the aging process? Good question! A high-sugar diet reduces the quality of the collagen in your skin. How does this work? Your skin has three types of collagen (I, II, and III) and when it absorbs too much sugar, it weakens type III, which is also the strongest and most durable collagen. This is what makes your skin look less supple, drier and more prone to wrinkles. What you can do to make a change: SWITCH TO NATURAL UNPROCESSED SWEETENERS. If the thought of foregoing sugar altogether is giving you a nervous breakdown, relax… here are a few healthier alternatives so you don’t have to forever abandon your sweet tooth: • Maple syrup that is pure, unflavored and free of additives like high-fructose corn syrup • Raw honey that is unheated and unfiltered is rich in minerals and vitamins • Blackstrap molasses is super high in iron and Vitamin B6 • Date sugar is high in fiber, calcium, potassium and magnesium. Also, coconut sugar is just as sweet as sugar and contains small amount of iron and potassium.
8. Turning to supplements instead of fresh fruit for antioxidants. How avoiding this will keep your skin beautiful: Vitamins may not age your skin and they can be useful but they can also be expensive so they shouldn’t replace the power of fresh, organic foods that are high in antioxidants in keeping your skin beautiful. Antioxidants are vitamins such as beta-carotene, vitamin C and vitamin E found in colorful fruits and veggies especially berries, which protect us from free radicals that cause our cells to age and can also boost collagen production to make our skin glow. What you can do to make a change: BERRY-LY EVER AFTER! Add a handful of organic mixed berries: blueberries, strawberries, blackberries and raspberries to your breakfast bowl. Over time, these super fruits can actually reverse skin discoloration associated with aging because they help speed up your skin’s natural repair systems.
9. Turning your nose up at stinky vegetables. How this ages your skin: You know that stinky egg odor that rises up from mineral hot springs? That’s sulfur! And it’s actually really good for your skin. It’s the often-misunderstood “beauty mineral.” If your body lacks sulfur, your skin will look dull, your pores will clog up and your complexion will appear lackluster. Why? Sulfur provides smoothness and shine to your skin by helping with fat digestion and controlling the metabolism of carbohydrates and ridding the body of waste. It also resists bacteria and protects against toxicity. And it helps restore connective tissue in the skin and maintain its structural integrity. What you can do to make a change: EAT STINKY VEGGIES! Think twice next time before turning your nose up at the green, gassy cruciferous family of veggies in the produce section like broccoli, cauliflower, cabbage, kale, Brussels sprouts, turnips, bok choy and kohlrabi. Add these to your diet and your skin will start to glow as though you’ve been soaking it up in mineral hot springs!
10. Casually sipping your coffee or tea. How this ages your look: Your eyes may be the window to your soul, but your teeth are what others see when you talk or smile. We all know that the caffeine in tea and coffee is notorious for staining your once cloud-white tooth enamel yellow. As we age we are more prone to stains because of the amount of caffeine we consume and because of how we sip it. What you can do to make a change: STRAWBERRY WHITENING PASTE! Be mindful when you drink coffee or tea not to swoosh it around on your teeth like a mouthwash as it erodes the enamel and stains the teeth. Instead, either drink from a straw or swallow without swooshing it Another trick is to use a natural tooth-whitener containing malic acid— a strawberry! Mash one strawberry to a pulp and mix with half a teaspoon of baking powder. Use a toothbrush to coat your teeth with the mixture. Leave on for five minutes and then brush!
Practice one of Elise's yoga classes now on YogaDownload.com!
Quick Yoga Reset with Elise Fabricant
Whether you love a power Vinyasa flow class with minimal cues or an Iyengar class with seventy-five minutes of specific directions for one posture, you can benefit from digging deeper into alignment principles to enhance your yoga practice. Yoga Sutra 2:46, Sthira Sukham Asanam, states the posture should be steady and comfortable. Learning about intelligent yoga alignment will aid you in reaching this state each time you step on the mat.
When you gain more knowledge about healthy alignment in yoga and philosophy behind a pose, you can benefit more fully––physically, mentally, and emotionally. We’re excited to share a special collection of nine short alignment tutorials, each specific to a certain yoga asana (posture.) These ten-minute classes will help you find the best version of each asana for you.
The classes in this package cover common yoga poses and touch on all families of postures including forward bends, balancing poses, arm balances, twists, and backbends.
We aren’t saying each posture needs to look a certain way or that every person will practice the asana in the same manner. Instead, we suggest if you increase your awareness of how each posture feels when you adapt alignment cues to feel right in YOUR body, you can deepen your experience. Everyone is different and alignment principles are starting points to develop your own personal practice.
Your guide this week, yoga therapy expert, Shy Sayar, (ERYT-500, YACEP) is a senior yoga therapist and continuing education provider at the highest level offered by Yoga Alliance.
He designed these short tutorials utilizing his philosophy of teaching people, not poses. He believes the practices of yoga are infinitely adaptable to fit the practitioner’s stages of development, and there is no need to push the body into arbitrary shapes. Instead, his Tantravaya yoga method integrates the classical Eight Limbs of Yoga, equally cultivating the body, breath and mind to bring each practitioner to optimal, holistic health.
This program will give you tools and in-depth understanding to strengthen your current practice.
This program is beneficial for all levels of yoga practitioners, from teachers, who wish to deepen their understanding of yoga anatomy, to beginners, who want to learn to practice yoga with healthy habits, to keep the practice safe. Take a few moments to hone your knowledge and see how it feels!
Learn more about yoga and take your practice to the next level with this new yoga program now!
Program includes all 9 classes below!
1. Shy Sayar - Therapeutic Alignment: Janu Sirsasana
2. Shy Sayar - Therapeutic Alignment: Plank Pose
3. Shy Sayar - Therapeutic Alignment: Crow Pose
4. Shy Sayar - Therapeutic Alignment: Camel Pose
5. Shy Sayar - Therapeutic Alignment: Triangle Pose
6. Shy Sayar - Therapeutic Alignment: Tree Pose
7. Shy Sayar - Therapeutic Alignment: Side Crow
8. Shy Sayar - Therapeutic Alignment: Tadasana
9. Shy Sayar - Therapeutic Alignment: Revolved Janu Sirsasana
As a modern fast-paced life continues to accelerate, health issues are also increasing. Modern life of today can be surrounded by a lot of both physical and mental health issues. For many, adopting yoga has become essential to maintain a balanced and healthy life. Yoga is an ancient practice that provides complete health care and purification practices are an integral part of it. Along with practicing yoga asanas, pranayama, and meditation in the morning, yoga offers wisdom and detoxification techniques to kick-start the day in the best way possible. Body cleansing techniques, called Kriyas, cleanse the physical body deeply and make for a healthy morning routine. Here are the three three most vital Yogic Detox Techniques (Kriyas) for your healthy morning routine: 1. Jala Neti - Nasal Cleansing
Using a neti pot is a great way to clean the nasal cavity and is a natural process to stay disease-free. The process helps to remove the bacteria, removes any nasal infection (or possibility of one), cleanses sinuses, is great for respiratory health, soothes the brain, treats depression, tension, temper, migraine, and is also good for ear health. Furthermore, this technique soothes the pituitary gland, improves vision, and the power to concentrate. It is ideal for a healthy morning and start to the day. Jala Neti Steps:
• With the lukewarm water, fill the Neti Pot and then mix salt in a proportion of 2 teaspoons of salt per 1 liter of water. • Now, put the Neti Pot cone in the right nostril, seal it from inside, and point the cone opening towards the nasal passage. • Don’t block the tip of the nozzle. Now open up the mouth and breathe slowly through it. • Try not to sniff or laugh. Slowly bend forward and tilt or incline the head towards the left. • Seal to avoid leakage from the right nostril and wait for 30 seconds. The water will run out from the left nostril. • Keep breathing gently and wait for few seconds so that all the water flows from the right nostril to the left. • Now stand and clear the water and mucus from your nose, and then perform the same with the other side. 2. Netra Dhauti - Eye Wash The eye-cleaning Yoga Kriya in the morning helps you awaken, cleanses the eyes, and makes you feel fresh all day. Plus, this one simple and healthy part of your morning routine is quick and easy to do! The practice improves eyesight, keeps eye problems at bay, removes the accumulation of the toxins, supports the eye-moisture for proper functioning, is great for stressed eyes, helps to deal with a headache and insomnia, and relaxes you.
Netra Dhauti Steps:
• Sit in the Utkatasana (chair pose) and take fresh and clean water in a bowl. • Now open your eyes and rinse it with water by taking some water in your hands and splash in your eyes. • Then re-fill the bowl with water and rinse your eyes again. Repeat the process for 3-5 times with both the eyes. • You can also form a cup with your hand or use an eye-cup. Fill it with water and then bend over and then open and close your eyes in it to clean them. 3. Jihva Dhauti - Cleansing The Tongue
The Kriya is used to cleanse the tongue and purify the tongue root. It is very effective in for detox in the morning. It removes excess phlegm, toxins, and bacteria. The yellow or white tinge on the tongue in excess is harmful to the body.
Jihava Dhauti Steps:
• Scrap the tongue with your finger or use a tongue scraper. Wash it and do it again to clean the surface of the tongue properly.
These three easy Kriyas are incredibly detoxifying, will only take a few minutes, and have you feeling healthy all morning for a healthy and worthy day. By Manmohan Singh
Manmohan Singh is a passionate Yogi, Yoga Teacher and a Traveler in India. He provides Yoga Teacher Training in India. He loves writing and reading the books related to yoga, health, nature and the Himalayas. Connect with Manmohan: Website
Support your healthy detox morning routine with 5-class Yoga for Detox program!
Summer is here for those of us in the Northern Hemisphere! Hooray!
We think you’re going to love our latest cleanse-approved recipe. This Brain Boosting Smoothie Bowl is a bountiful breakfast that will keep you feeling full and focused all morning long! It’s chock full of brain-healthy ALA omega-3 fats from the walnuts, flax and chia seeds. Plus, a smoothie bowl is a great way to mix up your breakfast if you get tired of regular smoothies.
Want to do more for your health this summer? Join us for our June 13 Conscious Cleanse to eat real food and get real results that will leave you glowing from the inside out. Are you ready to eat delicious food and feel amazing?
With love and green smoothie bowls,
Brain Boosting Smoothie Bowl
Yield: 1 quart or 2 bowls
1 frozen banana ½ avocado 2 cups of spinach or kale 2 TB. walnuts 1 TB. chia seeds 1 TB. ground flaxseed Juice of ½ of a fresh lemon 2½ cups hemp or coconut milk Optional toppings: Hemp seeds, coconut, blueberries, pomegranate seeds, walnuts
Instructions: In a high speed blender, blend banana, avocado, spinach, walnuts, chia seeds, flax seeds, lemon juice, and nut milk. Pour into 2 bowls, top with your favorite toppings and serve.
Low sugar variation: Substitute banana for a pear.
Start eating well and practicing yoga to detox now, with Yoga Download's Yoga for Detox program!
Have you ever felt like you are living a Shakespearean play within, conflict and drama a plenty? Romeo and Juliet taking duel inside, the battle of head and the heart? Where courage challenges consideration to a duel and thought stabs thrill in the back?
At heart, I am all Romeo, full of passion, love and extremes. Loyal to a detriment, I’m often tempted to act foolishly in defense of those I do love dear. This is an example of the heart winning over the head. Oh, the angst and drama that overtakes my life, where it would be all too easy for my heart to throw away any logical order that exists in my life, and insteads leads me on spontaneous adventures and lust inspired indulgences. Life would be fun and fabulous. My heart sometimes guides me to just ignore the dose of danger waiting in the wings.
Many times however, I do give thanks to the dear Juliet who lives in my head, which keeps me level and sane. As independent and loyal as Romeo, she is thankfully more capable and self assured. The obedience and determination of my head, my inner Juliet, sometimes pacify the longings of my heart and inner Romeo rampages. The refined and evolved nature of the head have got me to where I am today and without my inner Juliet, I fear for what my life would be like.
Admittedly, not as spirited as the heart, the head certainly has more nerve and resolve, preventing me from taking the cowardly approach that my inner Romeo often whispers. A stabber over a poison taker, Juliet is ever the planner. Shakespeare did not pen the words “Juliet, Juliet, where for art thou Juliet”, though many times I am hanging on a precipice with Romeo calling those exact words.
Juliet (my head) indeed has many a time been my savior, but plenty of times my tormentor.
I was born a thinker, naturally more in my head than in my heart. Juliet reigned my kingdom, where a naïve, timid and shy soul went about her days. I grew to dislike her, frustrated by her need to please everyone and overthink to the point of inaction, trapped and tortured under my own doings. Depression slumped upon me, as my head produced fears of the future and anxious dwellings on the past. “O teach me how I should forget to think”, I pleaded.
The Juliet ideals of “I will try to love him” became my mantra, wanting, desperately trying to be the one who pleased all, above pleasing me. Her weakness and inability to act with any conviction had me at times, wondering why Shakespeare waited so long to kill her off.
In my twenties, I started hearing my inner Romeo whisper more from his residence in my heart.
At first he was charming and idealistic, making subtle, poetic suggestions of alternative ways I could live my life. Over time his wit got quicker, his voice got louder, his words more melodic and persuasive. Eventually, he boldly opposed every planned Juliet pattern, with a reactive and unthinking alternative.
My inner Romeo made me a bit crazy however. Life was a constant Shakespearean sized battle. I would act in Romeo like extremes and run from one emotion filled escapade to another. I would shake my head and wonder when maturity would hit, hoping it was sooner then hitting rock bottom.
Juliet would watch on with a sad look of disappointment as I constantly fell short of my inner ideals. It was like the angel and the devil sitting on a shoulder each, bartering and bargaining to get my approval. With Juliet in my head and Romeo in my heart, internal turmoil surrounded.
At fear of facing certain death as Romeo and Juliet fought each other to rule my soul, the use of a “sleeping potion” seemed fitting. I saw no other way, seeking anti-depressants to kill them both off, as the “to be or not to be” soliloquy rang all to close to home. I just wanted both sides to surrender and give me time to recuperate. I feared that “for never was a story of more woe (t)han this of Juliet and her Romeo” would all too aptly apply to the demons within.
Over time, the dramatics of it all fell away. A shift occurred in perspective and Romeo looked longingly at Juliet “what light through yonder window breaks” seeing a deeper connection there than he ever had with Rosaline. A beautiful friendship evolved, Juliet the light to Romeo’s passion. In the second act of my life, we see the two live happily every after in unison.
The head and the heart had found unity and balance.
My head ponders, “what’s in a name” and questions my need to please others and live up to society ideals and self expected perfectionism. “That which we call a rose, by any other word would smell as sweet” she reminds me, I am worthy of my own love and merits, giving me courage to live this life for me.
Romeo now guides my ways, connecting me to the present, allowing me to fully express my emotions and deep love. Never far, Juliet walks by his side, checking in to make sure both are fulfilled by my actions.
It is without question, the most beautiful love story around. Head and heart truly connect and become one, with my soul’s happiness at it’s highest intention.
I could not exist, be who or where I am today, if it wasn’t the coming together of the head and the heart in the most magical way. No longer does my head and it’s over thinking, constantly analyzing and fear fuelled concern; battle the reckless, reactive and emotional tendencies of my heart.
My head now analyzes the feeling within my heart and my heart considers the processes my head requires. This union is a far greater love story then that set in the 1500’s. Critics rejoice at the fairytale happily ever after ending filled with passion and longevity; viewer’s choice over the tragic demise of the star crossed lovers that William told.
Like in any post play analysis I ask, are there times in your life where Romeo and Juliet take residence within you? Do you fear “these violent delights have violent ends?” as you battle living with unrivalled passion, versus carefully constructed footpaths to success? Do you fear unconditional love of self, life or others, concerned by “loves heavy burden do I sink?’
My resulting love story, urges me, to ask you, to seek union.
Encourage Romeo and Juliet to learn from each other and co-habitat with your greatest good in mind. We all deserve to be a lover, but we aren’t destined to be foolish, our final act is yet to be written. “Borrow cupid’s wings and soar with them above a common bound” and savor the sweetness that life intends.
By Amy Booth
Amy is a yoga and pilates teacher and personal trainer in Brisbane, Australia, where she runs a cute riverside studio and a personal training business. In addition each year she runs a yoga retreat (Bali, August 2018) and hiking retreat (Australia, 2018). To find out more: Website: www.ambertreeyoga.com.au Instagram: @ambertreeyogaandretreats Facebook: Amber Tree Yoga and Retreats
Practice yoga and meditation to find union between your heart and your head now!
Align & Flow: Mind in One Place with Jack Cuneo
Meditation: Heart Focused with Keith Allen
Life is all about balance. Hot and cold. Day and night. Sun and moon. Dark and light. Yin and Yang are opposites and they complement each other perfectly. Without balancing the opposing forces that exist within us and in the world around us, it’s tough to become centered and strong. Yin is stable and quiet. Yang is active and intense. Yin is stillness. Yang is movement. This week we’re focusing on how Yin Yoga can help you quiet your mind and delve deeper into your yoga practice.
Many of us love our flowing linear styles of yoga like Ashtanga, Vinyasa, and Power yoga. An active Yang practice has many benefits, but if your life is busy and intense, it might not be the best way to achieve balance and yin yoga can help. We live in a hectic multi-tasking world and although Yang yoga can quiet your mind and help you feel great, adding in a quieter type of yoga can help us truly relax. We aren’t saying stop your dynamic flows, we’re giving you a new tool to your yoga repertoire. Take some time to restore your physical and emotional balance.
What is Yin yoga?
Many assume it is a restorative practice, and while it is a more passive practice, work is involved. Some of us find it to be more work to stay still in an uncomfortable position than it is to be able to flow out of a pose after a few breaths. A Yin yoga practice consists of holding postures, usually lower-body focused ones-for several minutes while staying as still as possible.
Where Yang targets the muscles, Yin targets the deeper layers in the body, specifically the connective tissues––ligaments, tendons, and fascia. Yin yoga aims to bring more circulation to the joints and improve overall flexibility.
Yin yoga utilizes three primary principles. First, find your edge in the posture. Second, sink into a sense of stillness. Third, hold a posture for time, usually one to five minutes. During these longer holds, your monkey mind will kick in. Use the principles of Citta Vritti Nirodhaha and direct your mind where you want it to go. Focus on your breathing and stay present, no matter how challenging it might be. There is a meditative aspect to the practice so, take advantage of it.
Yin yoga benefits you physically, emotionally, and mentally. With this type of practice, you are gently encouraging the connective tissues to become a little longer and stronger. Yin poses work on myofascial release and balance the internal organs. Often, a Yin class will be themed around flushing the kidney meridian or allowing the emotional blockage hanging around your hips to soften and release.
Yin yoga is the perfect way to give your mind the quiet time it needs and to improve your flexibility in a different way than a more active practice. We need them both! Long holds teach us discipline and focus and who doesn’t need a little more of that?
If you are already a Yin yoga fan, we’ve got some new practices for you.
If you are new to Yin, check out these four classes this week and see for yourself!
1. Erin Wimert -Yin for Your Upper Body
2. Caitlin Rose Kenney - Yin Yoga & Breath Work for Relaxation
3. Caitlin Rose Kenney - Yin Yoga for Energy & Clarity
4. Elise Fabricant - Gentle Yin for Your Neck
As yoga continues to become more and more popular worldwide, the demand for teachers increases. Even though it can seem the world is full of yoga teachers, yoga continues to grow in popularity and there are always newcomers to the practice who need help and guidance if they are to improve their yoga practice or begin one. That means there's plenty of opportunities for you to get out there and get to work as a yoga teacher!
You may be the perfect person for the job, but you might be up against a huge amount of other people who want it too. While some studios hire based on many criteria, which can include an audition class and assessment of your actual teaching, don't underestimate the importance of your yoga teacher resume. Your resume needs to show the reader that you're the person that's worth bringing in.
Here are 7 tips on how to craft the best possible yoga teaching resume.
1. Show Your Experience
First and foremost, you've got to show that you've got experience. Many enthusiasts think that just taking yoga classes is enough to teach others, but in fact you really do need qualifications. It's not all about how long you've been teaching, but how and where you've been teaching.
If you don't already, you'll want to be sure you have a 200-hour teaching certification from Yoga Alliance. This group monitors yoga schools, and if you're trained through a registered school, this will hold a lot of weight in your resume. Ensure that you include this to show that you have what it takes. Also list skills and experience that are related, but might be slightly different, such as meditation courses, reiki certifications, massage certifications, and other related practices.
2. Include Social Media When Appropriate
“In most resumes, you'd steer clear of listing your social media page,” says resume writer Anna Johnson. “However, as a yoga teacher, your social media feeds could be helpful to a recruiter.” If you curate your feeds correctly, you can show the reader how you approach your teaching, and what you've been up to in your career so far.
The same goes for photos. Normally, you wouldn't need to include photos, but for yoga teaching jobs, they can be quite helpful. Some schools actually need a shot of you to put on their website or in their marketing materials, so having one ready is very helpful. Ensure you're using yoga photos that look professional, rather than a glamour shot or a selfie.
3. Keep To The Point
It's always tempting to throw in anything that you think makes you look good on your resume. This leads to them getting bloated, overly long as just plain irrelevant. You may well have been on the debate team at school, or volunteered with animals last year, but is this relevant to the role of a yoga teacher? Your work as a barista might show your ability to multi-task and work with people, but it doesn't matter that much, when studios are assessing who they want to hire.
A good rule of thumb is to keep the resume to one page. This forces you to be selective with what you include. Anything you write in your resume needs to be geared towards securing the job. If it's not directly useful or relevant, delete it. Quality is more important than quantity.
4. Relevant Experience Does not have to only be Teaching Experience
Your yoga teaching resume, will be different than your other resume(s) if you have another field of work. Yes, keeping to the point is crucial. Studios might be interested in your other work, but it's not the most important thing to highlight.
That said, there are plenty of non-teaching experiences that are relevant and will give you an advantage to list on your resume and set you apart. Things like, how long you've been practicing, which styles you practice, useful workshops you've attended, intensives, trainings, and other non-teaching experiences that have enhanced your yoga expertise are worth listing! Meditation programs, and volunteering experiences could also be relatable.
Anything related to self-development might not be professional yoga teaching experience, but are very relevant to this job!
Including these things also helps to create an entire resume that's yoga teaching related, especially when you're first starting and it could feel daunting. Again, keep to the point, but get creative in assessing what is worthy to list.
5. Use Online Tools To Help Create Your Resume
Writing a resume can be a time consuming and daunting task. If you don't write very often, or feel like creating a resume only about yoga teaching can be tough, there's plenty of tools online that can make the job a little bit easier. Many give you frameworks to work with. One that could help is Resume Service.
6. Make Sure To Include Your Contact Info
This sounds like a very obvious tip, but you'd be amazed at how many people leave theirs off, usually by accident. It's usually best to place your details at the top of the resume, or in a column to the side. Either way, it needs to be clear and easy to find right away. The best things to include are your phone number, email, website, and of course your name. It's not really useful to include your address.
7. Proofread And Edit Everything You Write
If you've finished your resume, that's great! You just need to proofread and edit it before you send it off. This is why it's essential you give yourself a good amount of time before you need to send a resume. It's best to give yourself at least 24 hours between writing and editing, so you can get some distance from your resume.
These points will help you write a yoga teacher resume that's bound to get you noticed. The best resumes show not just how qualified you are, but how much you care about the fine details also.
By Grace Carter
Grace Carter is a writer at Australian BigAssignments writing service. Also, she helps with content management at New South Wales assignment service.
Ready to become a yoga teacher? Do it online, with Yoga Download's 200-hour Online Teacher Training Certification Program!
Today’s recipe is cleanse-friendly and can be easily modified to stay within the guidelines of purification if you're currently cleansing. Simply omit the olives if you want to be a purist–or keep them in and consider them part of what’s easing you off of your purification. Enjoy this simple, healthy, and delicious vegetarian recipe!
Love,
Grilled Fennel with Olives and Herbs
Yield: 4 servings
4 large organic fennel bulbs, fronds trimmed, quartered ¼ cup organic olive oil, divided Pinch of sea salt Freshly ground black pepper 1 TB. fresh dill, chopped 1 TB. fresh basil, chopped 1 TB. fresh Italian parsley, chopped 1 TB. fennel fronds, chopped 5 organic Kalamata olives, chopped
Instructions: Trim the fennel stalks and fronds away, you can use a few of them for the herb sauce below. Cut the bulbs in four and gently trim away the core. You want to leave just enough core to hold the sections together.
Drizzle the fennel with 2 TB. olive oil and season with salt and pepper.
Meanwhile heat your grill to high. Grill the fennel turning once until tender, approximately 4-5 minutes. Remove from grill and place on a serving plate.
To make the herb sauce, in a small bowl combine dill, basil, Italian parsley, fennel fronds, remaining 2 TB. of olive oil, and chopped olives until combined. Drizzle sauce over the grilled fennel and serve.
Complement this healthy, vegetarian recipe, with Yoga for Detox, Cleansing, & Vitality!
The advantages of meditation are plentiful. According to one recent article, there are 76 different benefits to meditation. Now that’s a lot of advantages! The thing is, it could have a million advantages and that wouldn’t make any difference if you didn’t actually know how to meditate.
And the truth is, very few of us do know how to meditate. I don’t know if it’s because our modern lifestyle, or that as people we are just naturally disposed towards it, but a lot of people who are beginners and try meditating give up because they don’t have the right mindset. That’s a shame – especially considering how useful it is.
For that reason, here I’ll detail five different ways that you can get into the right mindset for meditation, so that you can succeed and make the benefits of meditation part of your life, or even simply feel more present and meditative while moving throughout your day.
1. 1-Minute Meditation
Many of us come from an achievement-oriented culture. From when we’re young, people ask us what we want to be when we grow up (thereby insinuating who we are as children isn’t enough). People often talk about what they will do when they're rich or famous. We’re always trying to get fit, or healthy, or motivated. That’s fine and having aspirations is good, but you don’t want to take any baggage of discontentment with where you currently are, with you into your mediation.
Mediation isn’t about where you’re going, but where you are and if you spend your time trying to reach nirvana, or perfect peace of mind, or anything else, then you’re missing the benefits of the present and – in effect – self sabotaging your meditation, because of your trying to achieve something.
For that reason, I suggest the one minute meditation for beginners who are just getting started. For just a minute a day, sit and focus on your breathing, or your mantra, or clearing your mind. There are many different techniques, so experiment to find one you like, and practice doing it for just one minute each day. Do this every day, for one month, as we all have one minute to spare! You can make this minute longer, if you want to, but make sure you do that minute. By aiming for that, you can leave any obsession with achievement behind.
2. More Mindful Moments in Everyday Life
Meditation leads to mindfulness and mindfulness which leads to meditation. What is mindfulness? Well, it’s a lot of things but to summarize it shortly, it’s awareness of where you are and what you’re feeling, right now in the present moment.
So do that. Become more aware of where you are and what you’re doing. That means really stopping and focusing on your surroundings, or what you’re feeling, what your eyes are seeing, or what you’re doing. You do not have to sit in a specific position and close your eyes for this practice.
So if you’re eating an apple, what does that apple taste like? How does the wind feel breathing through your hair? What are the smells around you?
A great exercise is to set your alarm for a few times throughout the day and whenever it goes off, use it as a reminder to stop and become aware for a moment. If somebody else is talking, then let everything go, and focus entirely on what they’re saying. If you’re working on your computer, take a moment to focus on your posture, or your breathing. Remember, this is not about judging what you’re doing as good or bad. Instead, it’s about actually experiencing your life.
You don’t need yoga pants to meditate. Nor do you need dreadlocks, or a mat, or special music. You can do it on the bus. You can do it during your lunch break. In effect, these moments of mindfulness, can easily lead to meditation and are their own form of meditation. When you engage in one of those moments you can savor in your experiences more. There are a lot of ways to do this (as many ways as there are of meditating, really).
3. Focus on Your Senses
Follow a specific smell, sound, taste, or feeling. Filter everything else out to the best of your ability and let one sense become your entire focus. This can be quite difficult, but it's all about practice and not getting caught up on doing it perfectly. For example, focus solely on sounds for 1-minute. Your other senses will still be there, but put a majority of your focus into what your ears are hearing at this particular moment. If you're eating, what are the flavors you’re experiencing? Not just the dominating flavor, but also the flavors underneath. These are just two examples of how focusing on your senses can put you into a more present and meditative state of mind.
4. Grab your Phone Less
The smartphone has become the go-to time filler for most of us. The moment we feel even a hint of boredom, we grab for the phone. The thing is, boredom is good for us. It is in this time that we can practice our mindfulness, have good ideas come to us, or have our little mini-meditations. We can use our phones less.
So, to help yourself become more successful at meditating, become aware of when you’re grabbing for your smartphone when you don’t need to (i.e. because you just want to fill time) and instead use those moments to focus on your surroundings and yourself, like mentioned above.
This will both have the added bonus of teaching you how to meditate, as well as helping you learn to resist your immediate impulses – which is something we can all use.
5. Put Reminders Everywhere
Finally (and most importantly) life is going to try to get in the way. It always does with good intentions. You might start off well, meditate for a week or two, then something happens and ends up dominating your life for a while and before you know it, you forgot your intention to meditate. Help yourself remember! Put up post-its with your intentions everywhere. Make it the background on your smartphone. Put a sticker on your computer, write it on the white board, write it on your book mark. In short, put a reminder to meditate or stop and be more present, everywhere. These reminders are like signposts, pulling you back from your forgetfulness and guiding you onto the road of successfully learning how to meditate and be present. Then all you have to do is follow them once you see them!
By Leah Thurber
Leah Thurber writes content for OkDissertations company and practices guest post writing in spare time. This incredible woman likes to write about new marketing trends, content marketing strategies, social media, education, lifestyle and career. You can follow her on Twitter @leahjthurber.
Practice more mindfulness right now with one of these beginner-friendly guided meditation classes!
Living the Dream: A Vision Meditation with Christen Bakken
So many of us feel stressed, fatigued, rushed and short on quality time. There are consequences for living in an overstimulated society. Sensory overload can negatively affect our physical and mental well-being. It’s vital to practice methods to reduce overstimulation when possible. Meditation can help your brain get away from the habit of excessive multitasking. For many, learning how to meditate, and where to start if you're a beginner, is the ideal next step in giving your brain some relief and vibrancy.
First, it’s important to understand what meditation is. You will find many definitions but they all have a common theme; meditation is what you do with full awareness. You do not have to be seated a certain way in silence to learn how to meditate in a correct or perfect way. You might be walking or engaged in a task or hobby. If you're a brand new beginner to meditation, you don’t even need to involve of whole new set of skills, do something that is familiar to you that requires your full attention.
I must also address what meditation is not. It is not about stopping all thoughts or creating a “blank mind.” Thoughts will arise and the key is to allow them to come and go without judging or clinging to them. You are actually observing the activity of your mind. You will not ignore feelings that arise during meditation, you acknowledge them and let them go. The most common phrase I hear when discussing meditation with a beginner is, “I don’t think I’m doing it right.”
The good news is, there is no right way or wrong way to meditate!
There are numerous benefits of meditation including increased happiness, better health (physical and mental), improved relationships, increased performance in work/school, improvement in sports/fitness and enlightenment. Research has shown that meditation changes the chemistry of the brain. Some people require scientific evidence on this topic and I can appreciate that. I recommend taking three minutes to watch, “The Scientific Power of Meditation” by ASAP Science.
So, how do you go about starting a meditation practice?
For beginners, it can be overwhelming to know where to begin. There are various options, no extreme or strict rules. It’s not always easy or peaceful. You might want to start by creating a safe, comfortable space surrounded by your favorite things (candles, photos, flowers, pillows). You can also do things that are calming to you like petting your dog, woodwork, coloring, sewing, yoga, gardening and allow your thoughts to come and go as you do these calming activities. You might like to be in a peaceful outdoor space. A great way to start is to practice what is referred to as mindful breathing. In mindful breathing you learn to focus on your own breath.
Some mindful breathing techniques cue you to breathe a certain way but I would encourage you to breathe normally and not to alter your breathing in any way. Notice the endless cycle of breath and how your belly rises and falls. You can count your cycles of breath up to ten and when you reach ten simply start over with counting. It’s often helpful for beginners to count breath to help facilitate mindfulness.
I recommend practicing meditation first thing in the morning before the day gets away. Try to link it in with your daily routine, something that is automatic like brushing your teeth (Ex: wake up, brush teeth, meditate). Start with 2-3 minutes and gradually build up the time (or not). It is actually more beneficial to meditate for a short amount of time every day as opposed to an extended period of time once a week.
It’s also beneficial to schedule your meditation, make a meditation date with yourself! Put it in your calendar. Sometimes just seeing the word “meditation” can be an incentive. Ideally, you will eventually be able to take this practice out into the world where the environment is less controlled and you have more distractions. You can absolutely practice meditation in public, likely where we need it the most!
You might like to try a guided meditation to start. In a guided meditation, you listen to someone who leads you through the meditation. I have included a short video of a guided body scan for you to try. You will receive the benefits of meditation whether you are listening to someone guide you or not.
Let’s recap!
Ideally, meditate first thing in the morning (you will receive benefits any time of the day) Schedule it, put it in your calendar Link it to a habit in your daily routine Create a calming space or do a calming activity Start with 2-3 minutes and gradually increase (or not) Practice mindful breathing (try counting cycles of breath up to 10) Try a guided meditation
Try not to be so hard on yourself when starting a meditation practice. Take the pressure off and allow your practice to unfold. Don’t get discouraged, the benefits will come. Each time you practice, congratulate yourself on taking the time to improve your overall well-being. Enjoy learning more about yourself and the activity of your mind.
By Julie Christy
Make regular meditation part of your life now with the 14-Day Meditation Program, accessible and beneficial for both beginners and experienced meditators!
Happy Friday!
We always look for ways we can carry on our healthy eating habits into other aspects of our lives, while still making room for indulgences.
That’s why we’ve developed our 80:20 Lifestyle Program! Our formula for lifelong vibrancy is simple: Eat and live consciously about 80% of the time, and throw away any thoughts of deprivation the other 20%.
This allows you to continue healthy eating practices while still enjoying a conscious treat every now and then, free from guilt and regret.
Now, who’s in the mood for a Conscious Cocktail?
Enter El Sueño! We’ve put a healthy spin on a refreshing, South-of-the-border inspired cocktail. It’s super refreshing.
Do you have an indulgent recipe you’d like us to give a healthy makeover? Let us know in the comments!
Salud!
El Sueño
Yield: 2 drinks
¼ cup water 1 TB. honey 20 rosemary leaves, plus 1 rosemary sprig 12 slices English cucumber wheels, sliced very thin 3/4 oz. fresh lime juice Ice 3 oz. blanco tequila Lime flavored La Croix (or soda water)
Instructions: In a saucepan over medium heat, combine water and honey until honey is dissolved, about 3 minutes. Remove from heat and set aside.
In a cocktail shaker, muddle the rosemary leaves with 6 of the cucumber wheels, the lime juice and a ounce and a half of dissolved honey mixture. Fill the shaker with ice, add tequila and shake well.
To serve, layer the remaining 6 cucumber wheels with ice. Strain the drink into the prepared glass, top with La Croix, gently stir to combine, and garnish with the rosemary sprig.
If you have one too many El Sueños, detox with Yoga Download's Yoga for Detox from Overindulgence package!
Yoga is a lifestyle, and it teaches us to look within, rather than look for answers outside of ourselves. Many people practice yoga for physical reasons – yes, it’s a good stretching exercise, a great workout, and can be a powerful tool for weight loss; but is that all that yoga is? What other benefits of yoga exist that set it apart from other forms of exercise and fitness?
The history of yoga begins 5,000 years ago, in the Indian culture. At it's roots, yoga philosophy has very little to do with the body and a physical exercise routine. Sacred communities would practice rituals for spiritual development for centuries to come. Later, the practice spread around the globe and other cultures began practicing. As yoga evolved and developed, different ideas and beliefs were merged, and it was realized that spiritual awakening is as a sum of cumulative factors put together like puzzle pieces. It’s not only one idea or focus that matters; it’s a multitude of ideas. The physical piece of yoga is an important piece, but it's merely one of several puzzle pieces.
So, why is yoga more than just a workout? Are there any compelling reasons for it? Does yoga really help us achieve a higher state of mind?
Let’s look at four reasons behind these claims that yoga has benefits other than just exercise related ones.
1. Increased Awareness and Presence Practicing yoga will increase your awareness level. During yoga sessions, we have the opportunity to forget about our phones, social media, and daily worries. We can concentrate on accepting ourselves and our surroundings as they are. There are less distractions and we can glimpse greater understanding of the world as it is. We live in the present moment, and that’s it. We live.
Right now, close your eyes (if you're able to where you're reading this) and take 3 slow and deep breaths. Breathe in, breathe out. Notice if your mind got quieter and you feel more present. Yoga can help us deepen this feeling of greater awareness and presence.
Special note for greater presence: Try practicing yoga in the morning, when there are less distractions. Mornings are quiet, providing the perfect environment for meditating and concentrating on ourselves.
2. Yoga is about Acceptance, not Competition Yoga is not a competitive sport or even always about progress. It's not about what the person next to you in class is doing, or proving anything to anyone. It's a deeply personal practice, that can allow you to understand and accept yourself.
Yoga teaches you to accept yourself and your body as you are. It also teaches you to accept your fears, anxieties, and confront them. Storing these feelings at the back of your mind and forgetting about them is avoidance and can be more detrimental in the long run. It can be easier to not deal with our problems, but yoga brings you face to face with yourself. The practice can give you the strength to accept whatever challenges are within you or in your life. From there, you can move through these emotions. Accepting yourself makes you stronger and yoga can help in this process.
While many other exercise forms are individual, there is often a focus on progress, or competition. Other competitive sports, are not focused on acceptance, but rather on winning.
3. Yoga can Teach Valuable Life-Lessons Yoga can relate to absolutely everything in our lives. The concepts learned in yoga sessions can be life-lessons, with a far reaching impact off of your mat. These teachings can help us not only become better people, but can possibly increase our chances of getting promoted, improve our relationships with the people around us, and boost our financial situation in the long-run. Being mindful and present, we will be able to focus better on each of our tasks, and become more efficient. Yoga can be essential in increasing productivity. Thus, great results and benefits will follow.
While exercise may provide breakthroughs in other areas of life, yoga's emphasis on mindfulness can truly change our thinking, which then changes our life experience.
4. Better Holistic Health “Mens sana in corpore sano,” or “a healthy mind in a healthy body” – ever heard that before? This is a Latin saying that emphasizes how connected the body and mind are. Yoga strengthens both physical and mental health and takes a more holistic body, mind, and soul, approach to health.
Soon after practicing yoga, you might feel the need to change your diet and habits. Drinking excessively and eating junk food might not feel as good. You may also feel the need to eat healthier and (usually) less than before. Simply put, yoga has the power to make us more mindful about our life choices, dietary options, and physical exercise. As you become healthier as a whole, both your body and your mind benefit.
While exercising has tremendous benefits on the health, yoga's approach is more encompassing of your being a whole (not just a body). It's not solely focused on physical health, but connecting and strengthening physical, mental, emotional, and spiritual health.
In Conclusion: Yoga is more than just a workout for many reasons. It not only increases our spirituality, allows us to take a deeper look within ourselves, but it also helps us accept our fears and emotions, and confront them. On top of that, the teachings we learn in yoga can have an impact in many domains in our lives, including personal and professional ones.
By Laura Buckler
Laura Buckler is a highly motivated freelance writer and contributor at Essays.ScholarAdvisor. She uses her personal drive to show how everyone could recognize and realize their potential by taking a simplistic view of life. Follow Laura on Twitter.
Practice these yoga classes for more than just a physical workout, and enjoy the more holistic benefits of yoga mentioned above.
Deep, Slow, & Mindful Flow with Keith Allen
Empowerment Flow 1: I Think I Can with Jackie Casal Mahrou
You’ve built a regular yoga practice and step onto your mat several times a week. Congratulations on your commitment and your positive healthy lifestyle. Consistency and dedication are key elements in creating a strong yoga practice you love. Wait one second––hit the pause button right now and check in with where you are today.
Are you challenging yourself or have you settled into a nice comfortable routine? Have you had any ‘aha’ moments lately on the mat, like when you noticed your concentration was laser focused or you managed to hold Tree Pose effortlessly? Or perhaps you are just going through the motions and have lost a little of your yoga high. We all have our favorite styles, teachers, and classes, but sometimes in order to develop, you need to get uncomfortable. We aren’t suggesting you toss out all your favorites and start over, but what about adding in a challenge every week?
In order to grow and progress on your yoga mat and in your daily life, you have to push beyond your boundaries and try something new or different.
We’ve got a few suggestions for you to tweak your existing practice and we’ve also got some great new intermediate and advanced classes to encourage you to reach further. A few ways to progress in your current practice include holding a posture for longer than usual, trying a more advanced variation of a posture if it’s safe for you, working diligently to maintain an intention for your practice, and fine tuning your breathing.
Challenge yourself to try a new class once a week and enjoy the benefit of returning to a beginner mindset. You remember, when you were eager and tentative and a little mystified when you stepped onto your sticky mat. Trying a different practice can help you evolve physically, emotionally, and mentally. This week we bring you more intermediate to advanced practices to make you work and challenge yourself! Remember, each practice can be modified and adapted to how you are feeling in the moment. Moving forward is growth and we always want to keep growing!
This week’s classes are more challenging physically and ideal for pushing the edge of your comfort zone.
Two are powerful yoga sequences to advance your practice and blow off some steam, and the other two incorporate yoga with other fitness elements. Enjoy the challenge, and use these practices as motivation to not get too comfortable in life, and keep moving outside your comfort zone!
1. Erin Wimert - Grin n' Barre It
2. Pradeep Teotia - Power Flow
3. Eric Paskel - Slip & Slide
4. Ben Davis - Fitness n' Yoga + Weights: Full Body Tune Up
We all need an occasional boost in mood and energy! However, sometimes we can forget that the food we put into our bodies has tremendous influence in our emotional well-being. Certain foods, can increase one's feelings of joy and help alleviate depression, and other foods, can make us feel heavy and lethargic. Eating healthy food can help us be happier.
Try these 5 mood boosting foods for an almost instant energizer to your mind, body, and soul! 1. Bananas: Feeling tired this morning? Grab a banana before you head out the door! Bananas are one of the best energizing fruits and ultimate mood boosters. Packed with potassium and Vitamin B, bananas help slow digestion, keep you feeling full, and help sustain energy release! 2. Coconuts: Dehydrate raw coconut and eat on top of yogurt, drink a glass of raw coconut milk or drink coconut water! Coconut is a healthy fat full of medium chain triglycerides which convert into energy. Coconut awakens your mind and keeps you feeling sharp throughout the day. Ditch the chips and grab a bag of dried coconut shreds instead! 3. Kale: One of the best vegetables to boost your mood and fuel your body is the superfood, kale! That’s right! Containing copper, iron, and potassium, this veggie certainly is the all around mood booster. Eat it dehydrated in chip form, or in a lightly sautéed salad. Remember not to overcook kale as that could cause it to lose its nutritional value. 4. Salmon: Wild caught salmon is the perfect menu option if you’re looking for a mood booster and energizer. Packed with B Vitamins and omega 3 fatty acids, this seafood item is a great addition to your weekly meal plans boosting your brain activity and circulation! 5. Nuts: Head to your local food store and stock up on your favorite nuts: almonds, cashews, pecans, and hazelnuts. Keep them in portioned out reusable snack bags ready to consume at a moments notice. Take them to work and avoid unhealthy binge eating. Nuts are high in magnesium and provide more energy than a cup of coffee! You know what that means! It’s time to add nuts to your grocery list! Give these 5 foods a try and see your energy turn around, your brain performance improve, and your mood boost!
By Shaline Miller
Shaline Miller is an Integrative Nutrition Health Coach, Essential Oils Advocate. Author, and blogger. Shaline is a guest blogger for Abundant Health blog. Shaline is passionate about helping others create a healthy, happy life. Her blog is healthysexynutrition.wordpress.com.
Complement these mood boosting foods with Yoga for Detox, Cleansing, & Vitality!
Summertime is right around the corner (for those of us in the northern half of the planet) and we are looking forward to a season full of cookouts, outdoor gatherings, and family trips. Coming up with treats that are healthy but also easy to eat on the go can be hard, so we’ve come up with a recipe that hits the spot!
Our Chewy Cacao Bars are a great treat for picnics, outdoor parties, road trips – you name it! And they totally blow away those overly-processed and sugar-filled snack bars. This is one of many recipes that are included in our 80:20 Lifestyle Program. We’ve developed this program to help you maintain your post-Cleanse vibrancy, but still have room to indulge every once in a while, so you can live life to the fullest (and healthiest)!
What are you looking forward to most about summer? Let us know in the comments!
With love and cacao kisses,
Chewy Cacao Bars
Yield: 9 bars
¾ cups raw almond butter 4 cups puffed millet or puffed brown rice ½ cup dates, pitted ¼ cups water 2 tsp. vanilla extract 2 TB. cacao powder ½ tsp. Himalayan sea salt 4 TB. cacao nibs 4 TB. raspberries
Instructions: In a medium sized saucepan, heat almond butter over medium heat. Place dates, vanilla and water in a food processor and pulse until combined. Add the date mixture to the saucepan and combine. In a large bowl, combine puffed millet, cacao and salt. Mix in the contents of the saucepan until well combined. Line an 8” by 8” baking pan with parchment paper. Press your millet mixture into the pan evenly top with cacao nibs and raspberries and place in the refrigerator for at least 10 minutes to set. Cut into squares and enjoy!
Enjoy a Conscious Cleanse inspired yoga class from Jo of the Conscious Cleanse in the Yoga for Detox, Vitality, & Cleansing package!