So by now I’m starting to get really clear on what’s going on, and not surprisingly it is related to all of the yoga teaching I preach on a daily basis. I suppose we all have a slightly different reason and inspiration for teaching or practicing yoga, but for me a focus of my classes are often what we learn when we come up against our edge.
The past few months have been about more than just abstaining from alcohol, or shifting the need for comfort onto other things. I’m starting to realize it’s actually about me not wanting to get uncomfortable. More specifically, not moving out of my comfort zone. So I numb myself, and it doesn’t really matter if it’s alcohol, or shopping, or staying super busy, or gossiping to put the focus on other people and not me.
The point is that, regardless of the substance or place holder, I was tuning out.
Over the course of the last month, perhaps because I’m more present from (mostly) not drinking, I’ve started a daily meditation practice. Ten to twenty minutes, once sometimes twice a day, I sit still, with eyes closed and allow my mind and body to still. I find myself generally happier, calmer and more at ease.
Even though it's been noted in about a bagillion studies that the benefits of meditation, once or twice daily, can improve your life experience, I still thought I had capped out with the yoga I practice. I practice yoga, I teach yoga, I’m pretty aware of my emotions, etc. However, with meditation, I just opened up a new door to being happier.
The fear or anxiety that can prevent me from making big moves and going after my big, scary, audacious goals is starting to release.
I'm now trusting that there is something even better on the other side. The thing I’m realizing as I sit is, I trust myself in a way I haven’t in the past. I trust my ability to provide for myself, stay happy, surround myself with people that are supportive and healthy. So I’m able to step into new things and set myself up for them before I even start.
I prepare, visualize, and stay healthy and ready for when those perfect opportunities arrive. So if I have a glass of wine at my friends wedding in Spain, will I beat myself up? No. But I will, make it rare, and lead with my dharma.
Why am I here? What is my purpose? And how can I best serve? If that involves a rare adult beverage, it doesn't mean I've failed, but the challenge is, am I able compassion while I keep my focus and realize I’m so very perfectly imperfect and proud of my humanity.
Anna is a Brooklyn based yoga teacher and writer. She loves looking at all the sides of the health and wellness industry and shedding some playful light on tough issues. Her favorite hobby is buying plane tickets and she leads retreats internationally. She is AcroVinyasa certified and pursuing her 500 hr certification with Dharma Mitra. She will eat all the avocados in the sunshine.
Support Your Own Cleansing with a Yoga for Detox, Cleansing, & Vitality series!
We all have our favorite yoga asanas or postures and most yogis agree that twists are awesome. This week, we’re focusing on twists and how beneficial they are for your spine, your digestive organs, and your general sense of well-being. Of course, like all physical practices, it’s important to make sure you are using proper form and breathing techniques to maximize the benefits and minimize the risks.
Twists help nourish your entire spine, help maintain spinal health and prevent back pain. Twisting is one of the major directions in which your spine moves, but how often do you twist throughout the day? Most of us move primarily in the sagittal (front to back) and frontal planes (lateral) which can lead to compression. Without balanced movement for our vertebrae, muscles, and connective tissues, our spine can grow stiff and tight.
A balanced yoga practice incorporating twisting postures will increase flexibility and mobility and help decrease back pain caused by poor posture.
Twisting’s benefits go beyond your bones and tissues. You’ve probably heard twists will help you “detox.” While that may be a slight exaggeration, twisting postures like Ardha Matsyendrasana (Half Lord of the Fishes) or Parvritta Trikonasana (Twisting Triangle) will definitely help get your internal systems moving. When you twist, you compress your digestive organs and when you release the twist, a surge of fresh blood rushes to your organs, providing oxygenation. This increase in circulation can encourage enhanced digestion and elimination, thus leaving you feeling lighter and more buoyant. So although you aren’t actually “rinsing” your organs, you are encouraging your liver and kidneys to do their job more efficiently.
In addition to these tangible physical benefits, twists are an excellent way to release mental stress and tension.
Whether you choose challenging standing twists like Parvritta Utkatasana (Twisting Chair) or passive supine twists like Supta Matsyendrasana (Reclining Twist), you’ll not only release spinal tightness, but also alleviate anxiety that may be lurking in your tissues.
Here are a few techniques to use to maximize twist’s benefits. When standing or seated, make sure to keep your hips square and rotate from your waist and upper back, not your lower back. Maintaining the stability of your lumbar spine and sacrum is vital to a healthy back. Deeper isn’t always better––focus on strong, extended breathing and allow yourself to sink into the twist naturally. Inhale as you lengthen your spine and exhale as you move deeper into your twist. Relax!
This week we offer you four practices that highlight the healing powers of twisting. Twists are the most detoxifying family of yoga postures and these four classes will leave you feeling invigorated and supported, inside and out.
1. Caitlin Rose Kenney - Reclaim Your Mobility with Spinal Twists
2. Christen Bakken - Soft Heart With A Twist: A Chatarunga Free Practice
3. Elise Fabricant - Get Long & Twisty
4. Rob Loud - Twists & Binds
‘Tis the season…for brunch!
Chances are, you may be planning a Mother’s Day brunch gathering this weekend or next, and we have the perfect healthy entree that will look amazing on any brunch spread. The best part? It’s super easy to make!
Presenting…Sweet Potato Toast (3 Ways)!
Everyone is going nuts for avocado toast these days, so we’ve given it a healthy makeover by serving it on toasted slices of sweet potato! For those who are sensitive to avocado or aren’t as fond of it as we are, we’ve also topped our sweet potato slices with our fan-favorite Beet Hummus. And for those who are craving a sweeter snack, we’ve made a version topped with almond butter, banana, and cinnamon. Is your mouth watering yet? This recipe is one of our many 80:20 Lifestyle recipes! We’ve developed our 80:20 Lifestyle Program to maintain our vibrancy throughout the year. We eat consciously 80% of the time, then live life to the fullest, free from restrictions, the other 20%. Are you ready to get your brunch on?
With love,
Sweet Potato Toast – 3 ways
Ingredients:
1 large sweet potato, washed and dried ½ avocado Juice of ½ of a fresh lime Himalayan sea salt, to taste 2 TB. raw almond butter 1 banana Dash of cinnamon 2 TB. of Beet Hummus Handful of arugula Juice of ½ of a fresh lemon
Instructions: To prepare your sweet potato toast, preheat oven to 350°F. Trim both ends of the sweet potato. Slice sweet potato lengthwise into ¼-inch slices. Arrange slices in a single layer on wire rack or a baking sheet lined with parchment paper. Bake for 15-20 minutes until potatoes are tender but not fully cooked. Keep an eye on them so they don’t burn. Remove potatoes and allow them to cool before transferring them to an airtight container. Store in the fridge for up to 4 days.
To assemble your Sweet Potato Toast, place desired number of sweet potato slices in toaster oven. Toast until edges are crispy. For Avocado Sweet Potato Toast, scoop out ½ of an avocado into a bowl, add lime juice, and mash. Spread mashed avocado onto the toasted sweet potato toast and then sprinkle with Himalayan sea salt. For Almond Butter Sweet Potato Toast, spread 2 TB of almond butter onto the toasted sweet potato. Top with sliced banana and a sprinkle of cinnamon. For Beet Hummus Sweet Potato Toast, spread 2 TB of the beet hummus onto the toasted sweet potato. Top with a handful of fresh arugula, lemon juice and a sprinkle of Himalayan sea salt.
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.
Support a healthy living with this recipe and Yoga for Detox, Cleansing, & Vitality, featuring a yoga class from Jo, of the Conscious Cleanse!
Who doesn’t love the sight of beautiful, lustrous hair? Don’t you want it to shine like those in the commercials? I bet you do.
It might be possible to relate to some bad hair habits we have inculcated in our routined life. Getting rid of these can help you maintain your hair’s beauty and glow.
Improper hair care habits such as over usage of chemical products and careless handling of wet hair can negatively impact your hair. Many people often fail to realize the importance of maintaining hair until the moment they start to realize it’s beginning to fall off.
Here is a list of 10 different things you’ve been doing wrong the whole time, that you can prevent to maintain good hair!
1. Hot Showers
Though it can be relaxing, washing your hair with extra hot water is not advisable as it washes away the natural protective oils. For colored hair, it speeds up the fading process. Constant hot showers can dry out your scalp and create split hairs.
While it would be fine to rinse your hair with warm water before you shampoo it, make sure you always rinse out your shampoo with cool water instead. This helps to close the cuticles and leave a smooth sheen on your hair.
2. Brushing your hair immediately after a shower
Brushing your hair when it is wet leads to increased breakage, as the hair is significantly weaker at this stage. In case you want to comb your wet hair during or after the shower, do it gently using a wide-toothed comb or it would be even better to use your fingers. Drying wet hair using towels can also lead to ripping or breaking the strands, if you rub too hard.
3. Over-Coloring
Too many artificial chemicals can harm your hair. Regular changes in permanent hair color can make your hair vulnerable to chemical damage.
Unlike permanent color, semi-permanent color is less damaging. Also, consider using a shampoo and conditioner formulated for color-treated hair.
4. Tight Hairstyles
While an occasional ponytail is harmless, if encouraged, such styles put excessive tension on the hair follicles. Though tying your hair off your neck in a tight way may be convenient for sleeping or working out, it can also cause stress on your mane.
As the elastic will be in the same spot every time, the hair in that section will start to show wear and tear, resulting in hair damage that destroys them permanently.
It is ideal to try wearing your hair down whenever possible or opt for low ponytails and exchange elastics for soft fabric hair ties.
5. Shampooing roughly and regularly
Shampooing too often can cause dry scalp, dull looking hair, and breakage and damage of hair. At the same time, not shampooing enough can leave dirt and too much oil on your hair, making it look dull.
Limit the use of shampoo to just once or twice a week. Just rinse and condition the hair every other day. For colored hair, overuse of shampoo can wash out the color. Consider using water-based and sulfate-free shampoos that cleanse.
Choose a lightweight conditioner that helps with the detangling process. When using shampoo, apply it on your scalp and not on the ends of your hair. Gently massaging the scalp during the process will encourage blood circulation as well.
Massaging your hair using homemade natural shampoos is one of the most recommended methods for natural hair regrowth. The ingredients can be varied to reap in various benefits and they help in detoxifying, hydrating and nourishing the scalp.
6. Heating Tools
As heat damages hair, reduce the use of tools such as hair dryer, curling iron and hair straightener. Excessive use of such heat-styling products without proper protection can result in hair loss.
Avoid using heating tools on wet, delicate hair and style your hair when it's as dry as possible. Keep temperatures in check while using these tools to dry your hair. To avoid the gradual damage of the surface of your hair, you can use heat protectants that will help restore the hair to its natural health and create a layer of protection between your hair and the heat.
7. Damaging chemical products
Most of us use damaging styling products to make the hair look good and manageable. Chemicals such as hydrogen peroxide and ammonia in hair dyes, dihydrotestosterone or DHT found in shampoos, and sodium hydroxide in hair relaxers can weaken the hair and contribute to hair loss and scalp infection.
Reducing the usage of such harmful chemicals, or opting for herbal products or homemade recipes for hair masks or hair dyes that use natural ingredients can reduce the impact to a great extent.
Drinking matcha can help with hair loss to a good extent due to it’s DHT blocking abilities.
8. Cotton Pillow Cases
Your hair is likely to suffer from more wear and tear if you are sleeping on a regular cotton pillowcase. Cotton pillow cases absorb moisture and bacteria from your skin and become dirty. Such pillow cases may cause hair breakage.
Instead it is advisable to use a silk pillowcase, as it allows your hair to glide easily when you toss and turn around.
9. Not getting regular haircuts
Trimming your hair on a regular basis will help prevent split ends. Whether you have long or short hair, regular trims are critical for better hair growth. Without regular trims, the dry ends of your hair will begin to split and the damage will spread to the healthier parts of your hair.
For those with short hair, it is better to get a trim every five to six weeks, and for those with longer locks, trimming it every eight to ten weeks would be fine.
10. Sleeping with wet hair
Wet hair will be in a compromised state. Though sleeping with wet hair does not immediately damage your hair follicles or shaft, it can certainly lead to hair breakage. Tying your wet hair before sleep can also result in serious hair damage. Make sure to completely blow dry your hair before bed or at least towel dry it before you go to bed.
It may be difficult at first to switch to these healthy hair-friendly habits. However, remember that the earlier it is, lesser the losses would be.
Don’t you want to flaunt your hair like those L’Oreal models? I bet you do. Adopting these healthy hair habits are critical if you want your hair to look good and luxuriant, and add to your overall attractiveness.
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.
Celebrate your beauty with these yoga classes right now!
Feel Good Flow with Jackie Casal Mahrou
Empowerment Flow 2: I am Worthy with Jackie Casal Mahrou
Ever noticed how the word Mom has OM in it? It’s no surprise then that moms across the globe consider yoga to be an antidote to the sacrifices that come with being a mom. Whether you are going through the thrills of your first pregnancy, finding your footing as a new mom, living in the grey zone of your child’s teen years or readjusting to an empty nest - doesn’t everything seem better with yoga? On Mother’s Day we thank you for showing us how yoga can double the joys of motherhood, no matter where you are in the process.
To The New-Mom Yogi
From guilt-free naps during Savasana to chanting a low “Ommmmmmmmmm” to pacify a crying baby, the New-Mom Yogi finds ways in which she can extend the lessons on the mat to her new life. New moms often don’t have time for a shower, let alone for a 75 minute yoga and meditation session. There’s no shame in spit-up stains or greasy hair, and whoever set the expectation that you can “snap back” to your old body in a couple months (or ever) has obviously never tried it themselves. For this beautiful, sleepless, messy and love-filled phase of motherhood, we put together a Yoga For New Moms program that understands where you are, what’s happening with your body, and that dedicating 10-15 minutes to spend on a yoga mat can be a rare, precious thing.
To The Working-Mom Yogi
Wherever they put in their long hours, our working-mom yogis understand the need to namaste in order to play. Her mind is constantly crossing items off an invisible to-do list, and even though she’s figured out how to be more efficient than ever, people still question her commitment. Working moms are on an eternal quest for balance, and yoga always comes through for them. Our 14-day yoga challenge lets working moms carve out some much needed mindful me-time. Be it an early AM flow or a quick lunchtime yoga break, they can practice at their own pace without having to compromise on time. After all, it’s all about setting the right example for the kids to follow, and there is no better care than self-care.
To The Empty-Nester Yogi
She has been there and done it all. Even though her chicks have flown the coop, she is forever looking out for them. The Empty-Nester yogi continues to hold family at the center of her universe while embarking on a new relationship with herself. Traveling more, picking new hobbies and rediscovering long forgotten passions; there is so much to do. Yoga provides the flexibility required to make all this possible. Flexibility of not just the hamstrings but of the mind and the heart. Our Fearless after 50 program could be like a best friend during this reflective phase, to live life to the fullest with grace, grit and yoga.
Conclusion:
The true work of yoga is to help us find a balance between the mind, body, spirit and the demands of the rest of our lives - like successful relationships, careers, households and happy, healthy kids. We can find this balance by treating our bodies as best as we can, whether that’s 5 minutes of sitting with quiet intention, or 25 minutes of moving and loving your miraculous body on the yoga mat. We’re here to help more moms tap into all the joys of motherhood. Yoga is a brilliant tool to not only cope with the challenges of life, but also to enjoy them. Here are some additional practices to help you #GoYourOMWay:
New Classes:
1. Liza Janda - Prenatal Yoga: 13 Minutes to a Healthy Back
2. Pradeep Teotia - Practice with Love
3. Dia Draper - Add More Hum to the Ho-Hum
4. Erin Wimert - Barre Quickie
There is no greater gift than the gift of health and peace of mind.
Make mom happier from the inside out with a special Mother’s Day gift certificate.
The ancient time-tested practice of yoga can assist one in sustaining healthy and dynamic intimate relationships. Developed and fine-tuned centuries past, yoga can help us to achieve the highest forms of intimacy with ourselves, which will make us more ripe to experience this in a relationship with another.
Relationships sometimes take work, and sometimes working on yourself is the most effective way to make your relationship work better. The yogic path advocates integrity and a kinder approach to life, both on and off the mat. These qualities are allies in having harmonious partnerships and meaningful friendships in life.
Yoga increases one's consciousness, which can transform one into a better person in certain respects. Yoga encourages us to turn to our inner self and assume responsibility for who we are, the way we feel, and how we show up in the world. For many people, this translates into a lesser sense of entitlement and lesser need for drama in their lives. Our attitudes and mindset about conflict and handling disagreement, also have an opportunity to evolve as a result of yoga and meditation.
When disagreements arise, which they always will in intimate relationships, the residue of one's yoga practice, can assist them in not succumbing to anger, or dwelling on what's not perfect about their partner.
Being more conscious and choosing to be kind and honest, make one a more joyful partner to be with. A good relationship is based on, a number of necessary factors including truth, empathy, time, freedom and self-control. Implementing a yogic understanding of these common factors can contribute to the betterment of a relationship.
Here are three reasons how yoga can help your relationship work better!
Truth
Being truthful to oneself and each other will help infuse a deep sense of strength and integrity in a relationship. It doesn’t matter the the lie you tell or the truth you hide, for dishonesty has dire consequences for a partnership. The crucial factor is that every such incident matters. Being straightforward in a relationship demands courage and is not always comfortable. Prioritizing honesty over convenience will strengthen the inspiration of trust and goodness in a relationship.
Greater Freedom
It is vital that we enable our partner space and freedom to grow as an individual. Allow them to explore their interests and opportunities - whether it's a meditation retreat, taking a class, having different friends, or perhaps going on a journey without you. Have faith and trust that a balanced approach to their space can instill additional happiness and joy into a relationship. Yoga gives the opportunity to experience more freedom as an individual. Knowing the benefits of greater freedom and individuality, makes one more likely to allow and support this for their beloved, instead of being possessive, restrictive, and insecure at the other's independence.
Better Sex
Abstinence, or celibacy, was an indicator of monks and yogis in history, who chose to steer off from worldly pursuits. In modern times it is powerful and beneficial to deeply appreciate and utilize our chance for sexual intimacy. A couple should try to make love and sexual intimacy a beautiful and powerful means of connection and energetic communication in a relationship. Yoga trains us to slow down and become aware of all that is vital in life, including the tremendous power of our sexual energy. Practicing yoga diligently has the power to enhance one's awareness, control, and even pleasure of their sexual experiences. A healthy sex life has the power to increase our overall holistic wellbeing and intimate relationships.
Although the philosophy of yoga is from ancient times, it still holds significance of how to live in modern times. Yoga reminds us to not get trapped in the drama and rush in our daily lives, but instead nurture love, connection and gratitude we have in our life and with our partners. Ultimately, by turning this age-old wisdom into useful knowledge, we can remodel not only ourselves and our intimate relationships but also the planet for the better.
By Arhanta Yoga
Arhanta Yoga Teacher Training in India is a Yoga Alliance accredited yoga instructor certification course at Arhanta Yoga Ashram India, Hatha yoga school.
Practice yoga for more love now, to improve yourself and your relationship.
Love More Flow with Kristin Gibowicz
Expression of Love with Ben Davis
Spring is here for those of us in the Northern Hemisphere, and that means the start of fresh veggie season! Yay! We love going to our local farmer’s market and seeing all the delicious fresh produce available.
And what better way to use that fresh bounty of seasonal vegetables than to make a big, beautiful, meal-sized salad?
Here at the Conscious Cleanse, meal-sized salads are not your average skimpy side salad, but a salad big and bountiful enough to leave you feeling full and satisfied. This salad is filled with fresh greens, colorful veggies, sprouts, a creamy salad dressing, and your favorite plant or animal protein. It truly looks and tastes like the definition of abundance!
What’s your favorite spring salad ingredient? If you try this recipe, tag us on Facebook or Instagram, we LOVE seeing how our readers make our recipes their own.
With love and spring abundance,
Sunflower Vinaigrette
½ cup raw sunflower seeds, soaked overnight 1 clove of garlic, peeled 1 TB. lemon zest ¾ cups of filtered water 1 TB coconut aminos ¾ cup olive oil 2 TB. fresh lemon juice Himalayan sea salt and pepper to taste
Instructions: In a high speed blender, combine drained sunflower seeds, garlic, lemon zest, filtered water, coconut aminos, olive oil, lemon juice and sea salt.
Salad of Abundance (Meal sized salad)
Yield: 2 salads
4 cups of fresh spring greens 1 cup alfalfa or your favorite sprouts ½ cup of radishes, sliced 1 cucumber, chopped ½ cup of red cabbage, shredded 1 avocado, sliced
Instructions: In a large bowl, combine spring greens, sprouts, radishes, cucumber, cabbage and avocado. Toss with Sunflower Vinaigrette and serve.
Variation: Toss in your favorite protein (walnuts, garbanzo beans, salmon, or chicken).
Support a healthy Spring with this recipe and Yoga for Detox, Cleansing, & Vitality, featuring a yoga class from Jo, of the Conscious Cleanse!
Backbends are exceptionally and uniquely beneficial yoga postures. This family of poses have impactful physical, mental, and emotional benefits. Understanding and practicing these poses can allow one to access these benefits and experience real-life breakthroughs and improvements to their well-being.
Here are the 6 best benefits of yoga backbends!
1. Get Happy!
Backbends bring strong emotional benefits. Iyengar and other yoga teachers recommend backbends as to cure for depression. These shapes have the potential to relieve heavy sadness, and you can see it in their form. When one is sad, their posture and body language is often hunched forwards, with their head hanging down. Backbends are the opposite, and reverse this pattern, giving an uplifting improvement to one's posture and a boost to their mood.
They encourage us to open up emotionally as well. There is nothing hidden about these shapes, and they can break down barriers we’ve put up to ensure no one sees our vulnerable side. Opening up to other people about who we truly are, and express our emotions honestly, allows for us to experience deeper connection in life, which improves one’s overall well-being. We connect to others from our heart, so backbends (also referred to as heart-openers) assist in having healthy, loving human connection.
2. Stretch the Entire Front Side of The Body.
Whereas forward bends open the entire back side of the body (legs, back, and neck), backbends give a powerful opening to the entire front side of the body (legs, torso, chest, & throat). No other family of postures give an opening to the front of the body as thoroughly and deeply as backbends do.
Opening the front of the body can improve overall posture. The quadriceps, hip flexors, and psoas muscles are some of our most utilized muscles, as they're active when we're walking or sitting. Backbends support keeping these muscles mobile, healthy, and strong. While the front of the body gets stretched deeply, backbends also strengthen the entire backside of the body at the same time, increasing their physical benefits.
3. They Boost Energy Levels!
Have you ever noticed an increase in energy after doing a backbend? You may have done a backbend, then experienced this rush of energy that invigorates your whole body just after. Your breath feels deeper, your sense of awareness sharpens, and you feel more alert. This is because backbends are stimulating and energizing. Because of their ability to increase our breathing ability and open up energy channels in the body, it’s believed they are the most potent form of yoga poses to give an increase in energy levels.
4. Excellent to Practice in Winter (because they create warmth).
Similar to when one is sad, people hunch forward in a closed and tight position when they are cold. Backbends naturally build heat in the body. Backbends increase one’s heart rate, and an increase in heart rate will cause the body to get warm. The more intense the backbend, the more heat that will be created, but they all create inner warmth.
Having already covered backbends' benefits in boosting mood and increasing energy levels, it’s easy to see why these poses are supportive during winter. It’s the time of year when one is more likely to feel a bit sad, lethargic, or cold and could use a good boost. Backbends give this natural boost in the winter time!
5. Counterpose for Poor Posture of Modern Life (computer, texting, driving).
If you work a job where you are sitting most of the time or work on a computer, there is a high likelihood that your posture is hunched forwards too often. Even if you don’t work at a computer, common modern tasks, such as texting or driving, use the same hunched forward position of the shoulders with the head protruded forwards. Over time, this greatly weakens one’s posture.
Backbends counteract this poor posture more effectively than other yoga poses, by reversing the direction of the spine to provide balance. Their effectiveness in opening the chest, lengthening the spine and upper back, and making one’s posture straighter, provide a remedy to the often poor postural habits of modern life!
6. Better Breathing.
Backbends open the chest, which is home to our lungs, our very crucial organs. Without our breath, we don’t have life. Backbends open the chest powerfully. When our chest opens, the tissues around our lungs open, allowing breath to flow through our lungs more deeply and easily. When we breathe deeper, more oxygen flows through the body, which can even improve heart and cognitive function.
By Keith Allen
Keith Allen is a teacher on YogaDownload.com and as well as Yoga Download's Content Director. His classes balance a meditative focus with safe alignment. He has studied extensively from different teachers, lineages, and styles around the world, and remains a passionate and dedicated student of yoga and meditation. He regularly leads workshops and teacher trainings internationally and is a co-author of The Yoga Fix book, which is a resource of healthy movement patterns and safe applicable yoga alignment. In addition to yoga, Keith is a media producer and helps bring high-quality content to life with YogaDownload.com. Aside from professional endeavors, he is passionate about traveling, producing videos, skiing, making art, and enjoying music. Enjoy his classes on YogaDownload.com, connect with him on at KeithJAllen.com, or follow him on Instagram.
Practice Backbends and Heart Openers with Keith and other amazing teachers now!
Slow, Deep, & Mindful Flow with Keith Allen
Building Bridges: Backbend Flow with Kylie Larson
Why did you start practicing yoga? Many of us come to the mat for the physical benefits of flexibility, strength, balance, and equanimity. Some people start a yoga journey for the promised benefits of relieving stress and quieting the mind. Others seek spiritual enlightenment. No matter what path you travel, you’ll receive the physical, mental, and spiritual benefits of yoga.
Yoga’s benefits are interconnected. According to T.K.V. Desikachar, the author of the Heart of Yoga, it all stems from Patanjali’s eight-limbed path of yoga and his seminal text, the Yoga Sutras: “…the essence of Yoga, was formulated by the great Indian sage, Patanjali, more than two thousand years ago in this succinct definition: Yoga is the ability to direct the mind exclusively toward an object and sustain that direction without any distractions.” -Yoga Sutra 1.2 Citta Vritti Nirodhah
We live in a busy world governed by multi-tasking, speed, and technology. Choosing to turn off your phone, and to leave work, relationships, and daily stress behind is the first step to creating a clear, peaceful mind. Falling into the habit of simply reacting to situations is easy and choosing to pause and breathe first requires diligent effort. We cannot control much of what happens in the world, but we can learn to control our reactions and create more space in our reaction time through yoga.
From this quiet internal space, we can direct our attention where we wish it to go.
When you step onto the mat, whether it is a vigorous Vinyasa flow or a gentle Yin class, a vital part of the practice is learning to stay present through both the challenging and the routine parts of class. Use the breath as a tool to tune out external distractions and turn your awareness inward. Pay attention to the sensations in your body. How you react on the mat mirrors how you react the other twenty-three hours of the day. Learning to tune in and trust your thoughts and feelings will develop your self-awareness and intuition.
Each time you step onto the mat, you have the chance to become the best version of yourself.
Our body, mind, and heart are inextricably linked. A strong supple physical body will keep you free from pain and allow you to sit for meditation and focus on quieting your mind. Learning to direct your thoughts where you want them to go instead of being at the mercy of temporary distractions will aid you in mastering physical postures because you can focus on standing on your hands or holding a balancing posture.
This week we bring you four classes that focus on what happens mentally, while moving through the physical yoga practice. This week's classes support greater concentration, mindfulness, reprogramming old patterns, and a greater awareness of the connection between our body and mind.
Practice one or all of this week's new classes to create a strengthen the connection between your body and mind!
1. Mark Morford - The Body Mandala : Level I
2. Pradeep Teotia - Core Concentration Flow
3. Elise Fabricant - Mindful Movement
4. Eric Paskel - Happy Holds
Three. Bean. Salad.
These three words can evoke childhood memories of a sweet and sour side salad often served at family cookouts.
It seems as though you were either a big fan or completely disgusted by it. (Note: we were both the latter, but today’s recipes has changed everything!)
Today we’ve taken a traditional recipe and turn it on its head, modernizing it with fresh flavors that will have you scratching your head saying, “I can’t believe this is a Three Bean Salad!”
Welcome to the new millennium Three Bean Salad!
Although we may not describe ourselves as regular bean eaters, they no doubt are a staple in many vegetarian and vegan diets. Filled with protein, fiber, and B vitamins, beans can be an important part of a healthy diet.
Not Your Grandma’s Three Bean Salad makes a colorful, tasty, and healthy choice to bring to your next BBQ, summer potluck, or even camping! Plus, this recipe will take you less than 30 minutes to toss together. Bonus!
Now we want to hear from you! Please tell us what you think of this delicious twist on an American classic in the comments below.
With healthy picnics and smiles,
Not Your Grandma’s Three Bean Salad
Yield: 6 servings
¼ cup olive oil 1 tsp. ground cumin ½ tsp. smoked paprika 1 (15-ounce) can black beans, drained and rinsed 1 (15-ounce) can black-eyed peas, drained and rinsed 1 (15-ounce) can chickpeas, drained and rinsed ½ cup red onion, chopped 2 cups celery, thinly sliced 2 TB. fresh lime juice 1 TB. apple cider vinegar ½ cup fresh cilantro, chopped 1 tsp. garlic, finely chopped 1 ½ tsp. sea salt ¼ tsp. black pepper
Instructions: In a small heavy skillet over moderately low heat, heat oil until hot but not smoking. Next add cumin and smoked paprika, stirring, until fragrant and a shade darker, about 30 seconds. Pour into a large heatproof bowl. Add beans, onion, celery, lime juice, apple cider vinegar, cilantro, garlic, salt, and pepper to the cumin and smoked paprika oil. Toss to coat. Let stand 10 minutes for flavors to blend.
Stay healthy and practice yoga with Jo of the Conscious Cleanse as part of the Yoga for Detox, Cleansing, and Vitality package!
Have you ever wondered why you don’t take the action you need to take to achieve your goals? Or why you do keep taking the same actions even when you know they aren’t healthy choices for you? Sometimes it feels like you’re so out of control, right?
Here’s the deal: there are only a few things that you can’t control. They are your circumstances, in other words, what’s outside of you. Other people, your past, the economy, the weather… you just cannot, no matter how much you might try, control these things.
The good news is that you absolutely can control everything within you, including your thoughts, feelings and actions!
Everything in your internal present experience you have choice and agency over. Even your conscious thoughts, which sometimes feel like sneaky interlopers, are within your control. We so often forget this, right? Or often we don’t even know what we are thinking! We haven’t taken the time to step back and examine our thoughts.
If you’re wanting lasting change to occur in your lifestyle, it’s hugely important to observe and witness your thoughts.
Why? Because your thoughts become your feelings. And then your feelings become your actions. And – you guessed it – your actions become your habits which then become your life. It all starts from the level of belief and thought.
Every single thing we do or don’t do in our lives is because we want to feel a certain way. Feelings are the most paramount driver in our lives. To understand why you are or are not taking action, you must also get familiar with the feeling fueling your choice.
Behind every feeling is a thought or belief (I’m using thoughts and beliefs interchangeably in this blog post). Therefore, you must start to understand your thoughts. How can I do this, you might ask? Aha!
This is where meditation can be a great asset. Just taking time to pause and separate yourself from your own mind. Observe your thoughts as they come and go without attachment or judgement. Get curious, watch yourself think. It can also be extremely helpful to have a coach to help tease from you the deep, dark thoughts and beliefs that haven’t shone themselves to you in some time.
When you start to clearly see your thoughts that drive your feelings that create your actions, you empower yourself to make the decision whether or not you actually want to change.
Maybe, when push comes to shove, you actually don’t? But trying to change from the action level alone without this behind-the-scenes sleuthing will be most likely frustrating, and perhaps even futile.
Instead, look into the big WHY you’re doing or not doing something. It may take a bit of reverse engineering.
For example, when I’m so full and my stomach is bursting full but I continue to eat chocolate pudding right out of the container even when I know I should stop I can ask myself “what is the feeling driving this action?” Often, for me, the feeling is loneliness. Then I looks deeper and ask myself “what is the thought that is causing this feeling?” Often the thought/belief sounds something like “I’m alone in this world and no one loves me.” From the moment of identifying the core belief I now can take agency and start to change it. Or not. I have the power and it’s up to me.
So start to pause and look inward with compassion, fascination and understanding; refrain from beating yourself up. Notice your thoughts and know that you have control over them. Reveal yourself to yourself. With this first step, big change can happen easily and joyfully!
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!
Take action now and practice yoga with Elise to take yourself one step closer to your dreams!
Stress Less, Shine More with Elise Fabricant
Awaken Your Generous Spirit with Elise Fabricant
Give some thought to the relationships in your life. Is there one that stands out? Is there a partnership you can pinpoint as the most important? Who has made an imprint on your heart and soul? Is it a partner? A parent? A best friend? A spiritual guide?
It’s normal to forget about the relationship which you didn’t technically sign up for but the one that will last an entire lifetime. It is your relationship with yourself. It’s arguably the most important relationship to stay aware of, and put love into. You make a choice to stay committed to yourself, by getting out of bed each morning.
But sometimes we are neglectful of this relationship to ourself, and can simply sleep walk or auto-pilot through our waking hours. But, you have an ability to go above and beyond the most basic commitments to yourself. You have the ability to put love, attention, nurture, and care, into how you treat and show up for yourself. Emphasis on this relationship with yourself, and cultivating healthy self-love, has the ability to change your life for the better.
So right now, you have the opportunity to wake up and put yourself on that pedestal of how you want to be treated. It’s about you. It’s for you. It is you and it’s for the betterment of your future but more importantly your present moment.
Treat yourself to those beautiful flowers. Give yourself some quiet time to reflect on how you could better enhance this relationship.
Do you consistently put the needs and wants of others before yours? Choose you. Choose your sanity. Choose your joy. Create a new pattern of putting yourself first even if it means letting go of others expectations or idealizations.
It’s your life and your masterpiece. Make it beautiful!
You didn’t just arrive here by chance, you were handed a divine invitation. Enjoy this powerful gift of life you've manifested.
You are a spiritual creation, existing in a physical world. Recognize the impermanence of this situation and get in tune with your inner vibration. Your relationship with yourself is your most crucial relationship and the key to loving your life.
Be brave. Stand up for yourself.
Be open. Maintain honesty with yourself.
Be clear. Set boundaries for yourself.
Be yourself unapologetically and it will be a blessing to all beings on your path.
By Renny Ratliff
Renny Ratliff is a vibrant colorful soul who lives to write, breathe, dance, and exist through the power of positivity. Her lifestyle brand Beautiful Human is meant to spread the message of the unique beauty that each of us posses. Visit www.beautifulhuman.com to connect with Renny and gather inspiration to live a happy, healthy, and powerful life.
Treat yourself to either of these two classes focused on self-love and living your best life with Christen Bakken!
Love Thyself, Heal Thyself with Christen Bakken
Make it Count with Christen Bakken
We all have that friend who seems naturally confident and fearless about being exactly who they are, regardless of the situation. Or, perhaps you are the confident one and have learned to tap into your true self and exhibit your personal power.
A healthy amount of ego can be a good thing—a strong sense of self-confidence drives success and helps us live an authentic life. True confidence comes from within and self-assurance is a quality that can be cultivated, practiced, and strengthened. It's not just something that comes naturally to some people, and not to others, with nothing we can do to improve our sense of self-confidence. Utilizing yogic techniques of asana, pranayama, and meditation, we can uncover and address the layers of insecurity obscuring our inner strength and practice improving our own self-confidence.
Sound good? How can yoga work to help you feel more self-assured in public or be able to speak your truth in a difficult relationship?
Yoga can help balance your Manipura chakra, which is associated with the ego, self-confidence, willpower, self-discipline, and fire. The Manipura or navel chakra is the third of seven main chakras or energy centers in your subtle body. By stoking your inner fire and burning off layers of inertia or insecurity, you release your personal power and meet life with a positive, proactive approach. You also learn to quiet your mind and learn to trust your gut instincts, which confident people do more easily.
Often, our own self-sabotaging behaviors and habits prevent us from being our most authentic self. We all have old patterns or beliefs known as vikalpas, which weaken our self-confidence. Learning to identify our own vikalpas and creating practices to release self-doubt can change negative patterns and enable us to reach our fullest potential. Who doesn’t want to operate with one hundred percent of our personal power, confidence, and vitality?
At the end of the day, yoga is a practice of uncovering our best self and committing to live our lives with energy, determination, and authenticity.
Shift your focus inside and strive to minimize your negative patterns, strengthen your muscles and bones, and walk taller as you navigate life. Your breath, your movement, and your intentions, can help you enhance your self-confidence and be true to yourself.
This week we bring you four practices, to tap into your own unique confidence. Enjoy being confident!
1. Pradeep Teotia - Be Bold
2. Kristen Boyle: Moksha - In Freedom we Fly
3. Erin Wimert - The Moment of Arrival
4. Eric Paskel - 20 is Money
For many, spring is in the air and the weather is getting warmer. To celebrate, we’ve blended up a new Conscious Cocktail just for you! Our Frozen Avocado Margarita is the perfect detox-retox drink combining fresh avocado and cilantro with the tangy-lime tequila we love in a good margarita!
Looking for more refreshing cocktails (or mocktails)? Check out some of our favorites here. Enjoy your margaritas and 80:20!
Frozen Avocado Margarita Yield: 4 margaritas Ingredients:
½ cup lakanto simple syrup, directions below 1 ripe avocado, pitted and peeled ¼ cup cilantro Pinch sea salt 1 cup blanco tequila ½ cup fresh lime juice 10-12 ice cubes Lime rounds, for garnish
Instructions: To make the lakanto simple syrup, combine lakanto and ½ cup water to a small saucepan, cover and bring to a low boil until lakanto is completely dissolved. To make the margarita, in a high speed blender combine avocado, cilantro, sea salt, tequila, lime juice, simple syrup, and ice cubes. Blend until smooth and creamy. Rim a glass with salt if desired and garnish with a lime round. Enjoy!
If you've overindulged on the margaritas, we've got the perfect remedy. Yoga for Detox from Overindulgence!
Yoga tells us that karma is certain. Every thought, word, and action has a vibrational energy that consciously, or unconsciously, creates our reality and experience. In simplest terms, this is karma.
You don't have to believe in past lives or anything esoteric to understand karma. It's the idea that everything we do or think, has a reaction and a result. It's a simple law of cause and effect. Einstein told us that the Universe is curved, supporting Newton’s Law and the Law of Karma, that everything will eventually, and inevitably come back to us.
The lessons of karma have an important role for our evolution. It guides us like a treasure map to journey into the mysteries of who we are and what we desire. However, not all experiences of our karma feel good.
The challenges we’ve faced like a “bad” relationship, job, illness, or addiction, are a result of our karma, and are actually guiding us. The guidance leads us to know with certainty what kind of relationship, job, lifestyle, or behavior we want. Karma can remind us that we deserve the best that we can imagine for ourselves, and if things aren’t going so good, it’s time to change.
I remember my yoga teacher, Sharon Gannon, saying that sometimes on the search for discovering who we are, we will be guided by the experiences that enlighten us into who we are not. That sometimes in order to really figure out what it is that we desire in our lives, we have to experience the things we don’t want.
Resistance to this more challenging side of karma is a crutch to our evolution. See the moments of challenge as a freeing force, offering us the grace to change, to evolve, and to come into our highest good. This contrast also reminds us that if we are experiencing a challenging environment or relationship, that it is time to step back, quiet ourselves, and explore the truth about our own role in creating our problems.
Taking the time out from engaging in life’s drama gives us the opportunity to go within, which will show us the way beyond our problems. It is scary to show up, to be really real with yourself about why you are the one causing what's not working in your life. Yet if we can be real, real about the energy we are putting out there, real about the emotional and mental blockages and limitations we create, there will be an eventual response of love, forgiveness, and understanding. We then have the power to break free from the causes of our suffering. Self-doubt and not knowing our power in creating our reality, is perhaps the greatest human tragedy.
Don’t let karma make you feel enslaved, shift your perspective into the momentum and empowerment of how we drive our own karma! When we put out more good karma through our actions, thoughts, and words, we get to enjoy and experience more good in life!
Karma can teach us that there are multiple perspectives and different realities to be experienced. Realization into the laws of karma may help us to soften our attitude towards ourselves and towards one another. It can help us remember our collective oneness and that we're all just riding the waves of life the best we can. Understanding karma can also encourage us to side step the drama of karma, and to trust ourselves to manifest our desires.
The practice of yoga can also help us navigate our karma. It offers us clues into who we truly are and can inspire magical shifts to adjust our energy, so that we are putting out a vibration of that which we wish to attract. Yoga also reminds us that everything we desire is on the other side of fear. Be brave!
By Shannon Connell
Shannon is a certified Jivamukti, Power, Hot Yoga, and Mindfulness Meditation Instructor, Usui and Karuna Reiki Master Teacher, and Registered Psychotherapist. She honors the interconnectedness between All-beings and All-things and is passionate about participating and supporting her community in physical, mental, emotional, and spiritual health. Visit her at her website www.shannonconnellhealth.com.
Start creating good karma now with a yoga class!
Happiness Flow with Jackie Casal Mahrou
Meditate with Gratitude with Pradeep Teotia
Get grounded and celebrate Earth Day with 5 rituals and 4 New yoga classes!
How will you thank Mother Earth and celebrate Earth Day on April 22nd? 193 countries around the globe hold events to celebrate Earth Day. To honor the planet that provides our home and sustains us with air, water, food and all our necessities, take the time to attend a local event or create your own ritual. This week, we’ve got five celebratory suggestions for you, in addition to four new classes that embody the qualities of our planet. Grounded, strong, reliable, and generous.
Here are 5 celebration ideas to make give thanks to the Earth and make your Earth Day meaningful!
1. Lights Out
Turn off the lights and appliances and see if you can go one day without using any energy. Set up tons of candles to prepare for an old-fashioned evening and lighten your environmental impact in the process. You’ll not only save energy, but you may have a lot of fun too! It's also said ditching artifical light from time to time benefits sleep and overall health.
2. Change your Transportation for A Day
Walk, cycle, or take public transportation to work if you have a long distance to traverse. Leave your car keys at home and contribute to cleaner air. Enjoy a new perspective as you commute. Who knows, you may choose to make the change permanent.
3. Practice Yoga Outside
Take your yoga practice outside and savor the feel of the ground beneath you, the sky above you, and the fire in your center. Even simply standing in Tadasana (Mountain Pose) for two minutes with your eyes closed and your focus on your relationship to the earth will strengthen your connection to the planet.
4. Clean Up Your Neighborhood
Start an unofficial neighborhood cleanup. Grab your family and friends and some trash bags, and pick up every scrap of litter you see. You could go to a nearby park, beach, or open space. If you live in a more urban setting, walk up and down the streets and remove each piece of trash sullying your environment. Bring extra bags to hand out if other people are inspired and want to help. Even one hour of doing this will make a difference and make you feel good about your contribution to helping the earth and your neighborhood. Maybe next year your cleanup will be an official one!
5. Meditate on Nature.
Start your morning with a meditation dedicated to nature and the environment and carry your intention with you for the rest of your day. The meditation can be focused on feeling gratitude for a form of nature, such as the sun, the ocean, the moon, or the grass. Whatever you choose, focus on the energy of the natural world and let it wash over you. Feel a true sense of gratitude for the sun smiling down on you, the water you drink, the air you breath and your connection to all of it.
Happy Earth Day!
New classes that honor the Earth:
1. Denelle Numis - Earth Yoga
2. Christen Bakken - The Seed of Potential: A Grounded Vinyasa
3. Shy Sayar - Therapeutic Alignment (Mountain Pose)
4. Pradeep Teotia - Welcome Home
Lately I’ve seen a growing trend in wearing feathers, headdresses, tribal prints, and tattoos. However, as these things become more chic, I hope no one loses sight of the true heritage behind them. Although it may be nonsensical to compare ourselves here and now, to how we were as a species hundreds or thousands of years ago in some places, there is still an important essence of acknowledging where we have been, and those who came before us, to understand where we are going, especially for those living on lands previously occupied by an ancient culture.
We have the power to admire, implement, and benefit from the traditions and spirituality of Native Americans (and other indigenous cultures from around the world). For many tribes, their deep and spiritual connection with the land in which they lived, is profound, and can teach us a great deal about our own connection with the earth.
While in modern society, we are inundated with images of people living in the glamour of Hollywood and Broadway, hundreds of thousands of native peoples still reside in the Americas. While the way of life has changed for many tribes, many individuals still live in harmony with their land and their source of creation, and continue to practice many of their sacred rituals of honoring the earth.
Here are six simple ways you can add the wisdom and healing of Indigenous and Native American spirituality into your everyday life.
1. Wake Up and Give Thanks.
Some Native tribes awoke and greeted, praised, and honored the sun each morning. There was a deep recognition that each and every second we are alive is a massive blessing and the rising of the sun each morning is a powerful opportunity to pause, reflect, and give thanks.
You can begin each morning with a small ritual of your choice. It does not have to be traditional, but the act of doing something to add meaning to your morning is what’s important here. A moment to pause, and feel grateful that another day has begun, in which you get to be alive. A simple sun salutation, a moment to journal, meditate, or even taking extra time to savor your coffee, are all examples of small morning rituals. Don’t miss the opportunity to express gratitude for the wonderful life you have been granted. Use this gift of life to the best of your ability, and begin each morning with a powerful moment to feel reverence for a new day.
2. Turn the Water Off.
Indigenous people had gratitude for the water they used to keep them alive. There was a greater recognition that human life cannot exist without this powerful, rejuvenating resource. We can all learn from this respect, and practice it ourselves by being more conscious of the water we use.
Many of us are guilty of not turning the water off after we wet our toothbrushes, or between washing one dish and the next. Native & indigenous peoples did not (and some still do not) have or need access to water like those who live in modern homes, and they still lived and thrived. Next time you’re taking a shower, notice if you can use just a little less water and still finish feeling clean and satisfied.
3. Express Reverence for the Food you Eat.
The purpose of a meal is to nourish our bodies. Feel this and have a moment of gratitude or prayer for the food you’re able to eat. Whether you’re eating a salad of fresh mixed greens, with bell peppers, carrots, tomatoes, avocado, and a delightful honey mustard organic dressing, or a pound of bacon with three eggs and some toast with a slab of butter and raspberry jam, acknowledge before you dig in, where your meal is coming from. Meat and fruit are both living beings which were killed for your consumption, pay your dues, by simply taking a moment to feel appreciation for the farmers, plants, and animals that make each and every one of your meals (and snacks) possible!
Hopefully, your respect for nature has guided you to admonish man-made processed foods and you’re geared towards whole, natural foods. More natural foods in your diet, takes this admiration a step further. Simple, organic foods, made from the earth to nourish and sustain us are better for health, energy levels, and overall well-being than processed and sugary foods.
Many indigenous people were hunters and gatherers, meaning every meal was less guaranteed, than it is for us in the modern world, where grocery stores keep us sustained. There was a strong appreciation for the food they ate, and rituals throughout the year for harvests as well as for meals. The animals they consumed for food were used consciously, and with deep respect that an animal sacrificed their live for their sustenence and vitality.
4. Walk Around Barefoot.
It’s clear that Native Americans had a deep connection with the Earth. We can practice this in simple ways also. One way is by feeling your bare feet on the land.
Go outside with no socks or shoes! Feel the rocks, the dirt, the concrete under your toes. You may feel cold, you may feel exposed; it’s okay. Your brain is the command center for your central nervous system, but your two feet are the vehicles guiding you through life. The tiny chakras in your feet will love and appreciate full exposure to the ground and a chance for them to stand supported.
After just one “session” with what has been called “earthing” by some, you’ll feel much more in command of your life and the ways you interact with and inhabit your surroundings, and the earth around you! You won’t be able to go and buy groceries with bare feet, but who knows… perhaps our society will evolve and everyone will be allowed to wear whatever they choose as shoes!
5. Pay Attention to Animals.
All around you are other living and breathing and experiencing creatures, capable of teaching you life lessons. Everything you encounter has symbolism and the power to reveal things to you.
You may find you have a totem, or spirit animal in this lifetime, or you may have several or different ones that teach you lessons at different times. Or, maybe you are influenced by every single organism out there!
When an animal unexpectedly pops up into your life, whether you drive by it, or notice a rare sighting, take a moment to acknowledge its presence, what you’re experiencing at that particular moment, and accept the gift of the animal appearing to symbolize and teach you something. You can always do an internet search on the animal’s symbolism later, to find exactly why they chose to enter your vicinity at that time or your intuition may make it perfectly clear for you.
6. Cleanse with Smoke.
Ceremonial smoke has been used by different cultures around the world for thousands of years in a variety of different forms. The essence is similar though regardless of the culture; to cleanse negative energy and purify the soul.
You can do this everyday (or even make it part of your morning ritual). Sage, cedar, and lavender smudges are excellent tools to clear out any blockages or negativity you may not have even noticed was there. You can also end special days sitting by a campfire outside and telling stories with great company. Regardless of the form, or scent, the etheric quality of smoke in the air is mesmerizing to say the least, and offers an opportunity to lose yourself in its beauty. Don’t underestimate its power, and harness it to keep your energy clear, vibrant, and light.
By Moses Hunter
Moses is a young artist living in Denver, CO with huge aspirations to travel the world, entertaining large crowds. Whether that be through music, poetry, dance, yoga, or comedy, he is always willing to put forth the necessary effort to ensure a quality time is had by all. His most recent efforts include self-publishing four poetry books in 2017, with another on its way in '18. Find and follow Moses on his social media, Instagram @family._.man, his platform for business inquiries and as a writing platform to showcase and share his creative endeavors.
Connect to the Earth now with one of these Earth based practices!
Earth Yoga with Denelle Numis
The Seed of Potential: A Grounded Vinyasa with Christen Bakken
By now you’ve probably heard that gut health is an important part of the overall picture of what it means to live in a healthy, disease-free body. With more research coming out every day, we’re just scratching the surface in terms of what we know about the depth and complexity of the gut biome. What we do know is that it’s important to build up the healthy bacteria in your gut. And today’s recipe will help you do just that!
Most people see the word ‘bacteria’ and run. We’ve been taught that bacteria is bad and that we should kill it, sanitize it, and get rid of it at all cost. But, hold onto your horses – healthy bacteria is a completely different story! And having a healthy gut biome is key to vibrant health.
According to Dr. Mark Hyman, “Optimal gut health has become a prominent focus in 21st century health. Having too many bad critters hanging out in the gut has been linked to numerous problems – including autism, obesity, diabetes, allergies, autoimmunity, depression, cancer, heart disease, fibromyalgia, eczema, and asthma. The links between chronic illness and an imbalanced microbiome (or gut bacteria) keep growing every day.”
There are many ways you can improve your gut health, which will also promote a stronger immune system since so much of the immune system is actually found in the gut.
You’ve probably seen fermented veggies in the grocery store. We’re lucky to have so many amazing options these days. We love Ozuké and Farmhouse Culture, but today we want to show you how you can DIY fermented veggies at home and take part in one of the oldest forms of preserving food.
Fermenting your veggies causes them to go through a process called lacto-fermentation. The “lacto” portion of the term refers to a specific species of bacteria, namely lactobacillus. These little guys are alive and found on plants, surfaces, and are common bacteria that reside in our bodies. They do no harm, but lots of good!
Lacto-fermentation also increases and “preserves” the vitamin and enzyme levels in the veggies, as well as improves the digestibility of the fermented food. Lactobacillus organisms are heavily researched for substances that may contribute to overall good health.
The recipe below is a version of the traditional Kimchi that is a staple in Korean culture, minus the fish sauce.
We love Kimchi on salads and with grain dishes, and try to have a little bit every day to make sure we’re building up our healthy gut bacteria.
If this is your first time naturally fermenting veggies, take heart – this is an easy recipe to begin with.
Before you know it you’ll be lining your countertops with jars full of ferments!
Are you a fan of fermented foods? What benefits have you experienced? Be sure to share with us in the comments below.
With love & friendly bacteria,
Vegan “Kimchi”
Yield: 4 cups
1 medium head cabbage (we prefer green cabbage) 5 carrots, peeled and grated 6 radish, grated 3 hakurei turnips, grated ½ cup scallions, sliced 3 inch knob of ginger, peeled and coarsely chopped 8 cloves garlic, peeled 2 ½ tsp. sea salt ⅛ cup dried crushed red chile flakes (depending on your spice level)
Instructions:
Quarter and core cabbage, then shred into 1-inch strips. Place in a large bowl and add carrots, radishes, scallions, and salt. Toss to combine and set aside.
In a food processor fitted with the S-blade place ginger, garlic, and chili flakes. Process until finely ground. Scrape sides and blend again. Add to bowl of vegetables and use your hands to mix thoroughly. Continue mixing and massaging vegetables for a few minutes until they become juicy and start to soften.
Using two wide-mouth jars, add a handful of vegetables to each and pound down firmly with your fist or a muddler to release any air pockets. Repeat with remaining vegetables, a handful at a time, then divide any remaining liquid from the bowl between jars.
The surface should be covered with liquid. If it isn’t push the vegetables down until liquid rises. Press any pieces of cabbage down from the sides of the jars so they are submerged as well. Next, fill two smaller jars or bottles with water and place them on the surface of the vegetables as a weight to keep them below the liquid.
Cover with cheesecloth to keep any particles out. Place in a well-ventilated, cool area. Ferment for five to seven days or for up to ten days or longer.
After five days taste the kimchi and then again every day until the flavor is to your liking. To store, cover the jars with a lid and store in the fridge. It will keep for months, and the flavor will continue to develop and strengthen. Don’t worry if the veggies soften it is all just part of the process.
Complement this healthy recipe with Yoga for Detox, Cleansing, & Vitality!
Trying to jump-start your day with a vigor and energy? You must be thinking of coffee or tea, right? If not caffeine, you may be wondering what else could work! An energizing morning yoga routine can work as a natural stimulant, and set you up with clarity and focus for a productive day.
Yoga and strong breathing practices in the morning, will help refresh your body and give you energy. It is common for people to sleep with their spine and hips rounded in a position similar to the fetal position. This can feel calming while you rest, but can also leave lingering tightness upon awaking. It also takes the mind longer to awake, in unison with the body. Sun salutations, backbends, and even forward bends, stretch and extend the hips and spine, nicely, and provide a counterpose of sorts to this sleeping position.
Simply put, yoga can take you from sleepiness and lethargy, to openness, energy and alertness, both mentally and physically. Yoga can also bring clarity and focus to the mind to prepare for a more productive day. Benefiting from yoga in the morning does not have to be a time commitment either. You can do just one pose, or 10-30 minutes of yoga, depending on how much time you have and what you desire in a practice. So let's look at 1 sequence and 2 poses that are ideal for an early morning yoga routine and will help you have a powerful and energized day ahead.
1. Sun Salutation - Surya Namaskar
Why does it work?
The Sun Salutation Poses are essential when you want to stretch your body and improve your blood circulation as well. Along with this, if you do 12 sets of this Sun Salutation A poses, it is equal to a total of 288 individual poses in a relatively short amount of time, making it efficient in terms of benefits for a small time commitment. The symbolism of Sun Salutations, is the idea of infusing your body with the energy of the sun, which is vibrant, bright, and full of life giving energy.
Also, this sequence can be considered as a mini cardio workout and will certainly build heat in the body and have you feeling warm, making it even better for a chilly morning.
How to do it?
1. Begin in downward dog and breathe for 5-10 breaths. 2. Walk or hop your feet to the top of your mat between your hands 3. Lift your hands overhead while inhaling. 4. Now, start exhaling and bend forward from your hips till your hands touch your feet or the floor beneath. Remember to let your head drop. 5. Rise halfway so that your back surface becomes parallel to the floor, while you let your hands rest on your shin. 6. Come to a plank position. 7. Lower, than shift to a cobra pose. 8. While exhaling, come back to the downward dog.
2. Dancer's Pose - Natarajasana
This pose improves concentration and balances action and thought. Also, it releases stress and soothes your mind. Furthermore, backbends are the perfect remedy for any sleeping posture and give a feeling of being energized after practicing them.
Please note this is a more advanced posture, so be gentle coming into it, especially first thing in the morning. If you do have extra time, a warm-up pose or two, can make a big difference. If you just have time for this pose, take your time coming into your full expression, and listen to your body.
1. Stand in the Tadasana Pose. 2. Bend your left knee and place your heel towards the left buttock. 3. Bend your left elbow and grab your inner left foot with your left hand. 4. Push the right thigh bone into the hip joint and to pull your kneecap upwards so that your standing leg becomes straight and strong. 5. Keep your spine lengthening to avoid the crunching in your lower back. 6. Start to kick back lift your left foot upwards and parallel to the floor. 7. Maintain this pose for about 15 to 30 seconds. Release and repeat the same steps with the other leg as well.
3. Forward Fold - Uttanasana
With this exercise, you are able to stretch the entire backside of your body. Also, it soothes the entire nervous system and stimulates the internal organs as well. Furthermore, enhances circulation to your pelvic organs. If you wake up feeling overwhelmed with all their is to do in a given day, this pose is perfect for a calm, clear, and energized start. This will leave you feeling not only focused and awake, but a little more calm and centered as well.
How to do it:
1. Stand comfortably with your body weight on both the feet equally and knees slightly bent. 2. Bend forwards with your core engaged and your hips stacked directly over your ankles. 3. Engage your core and pull your abdominals slightly towards your spinal cord. Option to hold your elbows with the opposite hand, while letting your head hang loose for a more relaxed variation that is nice in the morning. 4. Take 5-15 breaths in and out of your nose.
Whether you have time for one pose or all, these poses are responsible for building a connection between the body and mind. So the consequent breath that you are going to inhale and exhale will set you for an amazing day ahead.
By Frey Lowe Frey Lowe is the Founding Editor at CouponsMonk.com.
Practice these classes for an energized and focused morning!
Morning Yoga Fix with Jackie Casal Mahrou
Morning Yoga Ritual with Elise Fabricant
We all know how the next day feels when we don’t sleep well. Missing out on the recommended 7-9 hours of sleep nightly does more than just make you grouchy, it can affect your physical and mental health. During sleep, your body heals itself and restores its chemical balance.
Practicing Yoga before bed to wind down is a better option than stimulating the mind with your computer, television or smartphone.
There are different types of yoga for different goals. The best option to promote sleep is a sequence of gentle, basic postures at a slow pace. Bedtime is not the time for an energizing practice, save that for morning, afternoon, or early evening.
*It is not unusual to fall asleep in the final pose, Savasna, so you might want to set your alarm before you start the sequence!
Try these 5 Yoga Poses tonight for better sleep (they can all be done in bed):
Happy Baby Pose
Lie on your back, bend your knees and reach for big toes or the outside edges of your feet with your hands. Gently pull your knees down towards the bed. Head, neck and shoulders stay down for this pose. Hold the pose for five deep breaths – option to rock your body side to side if it feels good.
*If your toes or feet are not available you can reach anywhere along the outside of your legs.
Bridge Pose
Lie on your back, both feet flat on the bed with knees bent. Place your arms at your sides with your palms down. Press into your felt and shoulders (not neck) and slowly lift your pelvis up toward the sky. If you are feeling unstable, move your feet back closer to your seat. Head, neck and shoulders stay down for this pose. Enjoy holding this pose for five deep breaths.
*Option to take the hands to the low back to provide support.
Butterfly Pose
Sit up with your knees bent and the soles of your feet together. First, practice sitting up tall, spine straight. Take five deep breaths here before folding forward over your legs. You might like to grab hold of your toes/upper feet and slightly pull them towards your face. Stay here for an additional five deep breaths.
Supported Child’s Pose (with blanket or pillows)
Experiment with a combination of blankets and pillows for this gentle pose. Place a pillow vertically on the bed or roll up blanket and place it on top of the pillow for more height. Start in a tabletop pose with your belly above the pillows/blankets. Spread your knees a little more than hip width apart and slide the edge of the pillows/blankets towards you. Rest your belly and chest on the pillows/blankets. You also want to allow your head and neck to relax by either placing your forehead on the pillows/blankets or turning your head to one side and resting your check down (If you do this option then turn your head and switch to the other check half-way through). Allow your arms to drape down to your sides. Stay here approximately five minutes.
Savasana (Corpse) Pose
This is typically the final pose of a Yoga sequence, the importance easily overlooked. Lie down on your back with your legs long and arms long at your sides. Palms can face up or down or you might want your hands to rest on your stomach. Allow your feet to fall apart in opposite directions. Allow your back body to feel heavy and sink into the bed. Relax your face and jaw, allow your lips to separate. Close your eyes and focus in on your breathing. Notice the rise and fall of your belly as you breathe. Just observe the breath and any activity of your mind. No need to cling to any thoughts that may arise, just acknowledge them and move on. Option to add a body scan where you scan your body from the tips of your toes to the top of your head. Take your time and notice if you are holding any tension anywhere. If you find a spot of tension, see if you can focus your breath on that particular area. Breathe into the specific area and breathe out from that same area. Breathing in relaxation, breathing out tension. There is no time limit for this pose.
Enjoy this bedtime Yoga sequence to help counteract stress and promote relaxation, make it part of your nightly routine for self-care.
Sweet Dreams!
By Julie Christy
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.
Need help sleeping? Practice Yoga Download's Yoga for Better Sleep package or treat someone who needs it!
“Yo-yo”ing between little to no sleep can be frustrating, unproductive and draining both physically and mentally. We’ve all been there at some point, making it worse with the anxiety of knowing we’re supposed to get 8 hours of sleep every night. Whether your sleep is hit by insomnia, children or pressure at work, here are sure shot ways to take back your night and sleep soundly.
1. No Really, Cut Your Caffeine
This is not new, but maybe you thought you were immune from this rule because you don’t feel jittery before bed. Well, the caffeine from your afternoon cup of coffee or tea is staying with you longer than you might think. Everyone’s cut off time is different, so say no to caffeine after noon and when hit by the urge for something warm try herbal tea. What’s even better at helping you stay awake and focused is meditation. Try Keith Allen’s 15-minute Meditate and Cultivate Calm. The happy hormones released during meditation will set you up for a goodnight's sleep later.
2. End Work On Time
This is a big one. We’re all participants in the modern 24/7/365 economy. Even when we are not working, we’re working. Poor sleep doesn't happen overnight (even though it does), it may be the result of late nights at your desk, or big deadlines ahead. Does your salary pay you enough to justify restless sleep, or no sleep at all? We didn’t think so. Allocate your workload so that you can finish early enough to enjoy the fruits of your labor. Make a commitment to an after work activity, sign up for a special yoga challenge, take a photography walk in the evening. Your work, and your sleep, will only get better if you can share your headspace with something different.
3. No Electronics Before Bed
Even better, no screens in the bedroom. The light and stimulation from TV and phones is keeping your brain buzzing when the rest of you is not. What’s more important than being up to date on your Instagram or Facebook feed? Sleep! Yoga teaches us to simplify, so start by disconnecting from technology and logging off your mind the old fashioned way. Check in with yourself via Erin Wimert’s relaxing Bedtime Yin with Body Scan to close the browser tabs in your brain one by one.
4. Keep A Regular Bedtime Routine
Make it a point to be in bed at the same time every night. Make it earlier than feels appropriate for someone your age. Yes, young, hip go getters can benefit from a 10pm bedtime. Your body will reward you by releasing hormones at the right time to make you feel sleepy. Create a bedtime routine where you read a calming book, wind down listening to soothing music, or embrace a gentle Yoga Nidra practice and keep it consistent so your body and mind learn these as signals that it’s time to sleep. Try Nighttime Nidra with Denelle Numis right before you head hits the pillow.
Start prioritizing your sleep in your lifestyle, and the quality zzzzzs will follow. With better sleep comes a better outlook and better opportunities ahead.
Sign up for the specialized Yoga For Better Sleep program and get 11 custom created classes to help you sleep better than you ever have!
Classes include:
1. Pranayama for Better Sleep - Maria Garre
2. Yoga for a Good Night's Sleep - Elise Fabricant
3. Nighttime Nidra - Denelle Numis
4. Therapeutic Yoga for Stress, Anxiety, & Insomnia - Shy Sayar
5. Bedtime Yin with Body Scan - Erin Wimert
6. Tibetan Yoga Nidra - Shy Sayar
7. Intro to Yoga Nidra - Erin Wimert
8. Yoga for Better Sleep - Jackie Casal Mahrou
9. Meditate and Cultivate Calm - Keith Allen
10. Yoga Nidra - Celest Pereira
11. Daily Decompression - Jackie Casal Mahrou
Month three of sobriety and I find myself back in NYC, in the last hurrah of winter.
The bitter cold hasn’t broken yet and my warm blooded skin is so ready for spring. My relationship to alcohol is tepid. I go out with friends and feel comfortable not drinking, but I do notice this desire to give to myself not only alcohol, but other indulgences that don’t necessarily serve my best self, not to mention my waistline.
So this month I decided to explore what my alternatives are for treats, self care, and ways to give to myself.
This month it was in the form of a fairly expensive facial, which I haven’t given to myself in 8 years. Sure, I keep my nails and toes well manicured and my hair is trimmed and my color is in shape, but that feels more like professional upkeep, rather than an indulgence, something extra, or a way to wind down and let some of the daily stress shake off. This feels like a turning point.
Some people have a regular bar tab of $50. I have may have just developed a monthly facial habit for $200. So it feels similar but actually is quite different. In addition to my facial habit, I also have a mild addiction to the tropics and so after 5 weeks of working everyday, I’m flying down south for a week of surfing. I have discussed my current decision to abstain from alcohol with friends and have thought about making an exception for foreign soil. Can I go to my friends wedding in Spain and not have a glass of Rioja? I’m not sure exactly what I’ll do.
Tune in to month 4 for more of this journey.
By Anna Farkas
Give yourself a Spring Detox with Yoga For Detox, Cleansing & Vitality!
We’re excited to share a new 80:20 recipe with you!
One of Jules’ family's all-time favorite candy is the special chocolate peanut butter eggs that Reese’s makes. So good. So addicting. So full of sugar and other crap.
To help us all avoid the candy, and subsequent sugar hangover, we whipped up these delicious Chocolate Almond Butter Cups. They’re as decadent (without being too sweet) as they are cute. Be sure to Amazon Prime this little silicone baking mold if you don’t already have one.
Enjoy!
Chocolate Almond Butter Cups
Yield: 12 cups
1 cup unsalted, raw almond butter ¼ cup pure maple syrup, divided 2 TB. coconut flour ¼ cup plus 2 TB. coconut oil, melted 2 tablespoons cacao powder Pinch of Himalayan sea salt, to taste
Instructions: To make the filling: In a small bowl, whisk together almond butter, 2 tablespoons of maple syrup, and coconut flour. Whisk until well incorporated. When the filling gets harder to stir, switch to folding with a rubber spatula. Cover the bowl and place in the freezer for 15-20 minutes, allowing the filling to chill and harden for easier molding.
To make the chocolate sauce: Whisk together the coconut oil, 2 tablespoons of maple syrup, cacao powder, and salt until no clumps remain.
Remove bowl from freezer. Use a silicone candy mold and portion the almond butter mixture into each mold and press down until even and smooth. Top with chocolate sauce distributing evenly. Place in the freezer for another 30-45 minutes, until firm. Pop out the cups & enjoy immediately! Store in freezer.
Complement your healthier food choices with Yoga for Detox, Cleansing, & Vitality, which include a yoga class with Jo Schaalman!
I have been an avid yoga enthusiast for several years now. I started when I saw an insane post on Instagram of a guy pouring a cup of tea with his leg behind his head while standing reading a magazine. I couldn’t even touch my toes.
I’ve also loved writing for as long as I can remember, so much so, that I’ve made a career out of it. I used to write stories, create fantasy worlds or make up imaginary characters. Creative writing brought my imagination to life.
Creative writing and yoga can both take your mind to a state of presence and fuel the imagination.
Here are five ways that yoga and creative writing, two seemingly different activities, can complement each other.
They Create Balance
Yoga and creative writing can be a mental yin and yang of sorts for each other. When you’re practicing a yoga flow, you’re concentrating on your breathing, you’re accepting the thoughts and feelings that come into your head, and accepting that not knowing all the answers is fine, because you’re focused on being present.
However, creative writing is all about finding and creating answers. What happens next, what’s going to happen in the future, and what’s going to happen to this character, are all questions flying around your head. As you can see, through both practices, you’re allowing your brain to go deeply in opposite directions.
Both Encourage Enjoying the Journey
Both yoga and writing are very similar in this regard. Both practices have a start, a middle and an end and you are the primary character, or protagonist, in both.
It doesn’t matter what happens along the way, whether you change your practice halfway through or the story completely changes, you’re in control of your own mind and body. The point of each is to be with the journey, whether creating a story, or practicing an entire class. There will be moments when things flow easily, others that are challenging, or feel blocked, but the process is rich in self-discovery.
Exercise for your Body & Mind
Yoga is one of the best physical exercises you can do for your body, without even mentioning the enormous mental, emotional, and spiritual benefits there are also. Creative writing is one of the best exercises you can do for your mind, especially just before you go to bed. It is a richly mentally stimulating activity and the act of letting one's imagination run wild, while still needing to craft a complete product or story, is solid exercise for the mind. Yoga, while more physical than creative writing, also encourages mental fitness, as a mind and body connection is crucial for the performance of the poses.
It’s a Moment to Catch Your Breath
Today, we all live in a fast-paced world that’s full of distractions, whether it’s a smartphone in one hand, our boss shouting at us in the other, or children, partners, lovers, friends, or strangers buzzing around us and to us; it can be hard to get a moment’s break. David Thomas, a Personal Coach and a writer at Assignment Help, comments: “Both yoga and creative writing give you the opportunity to unwind, disconnect for a little while and have some well-deserved time to yourself”. Furthermore, yoga is a practice focused on the breath. It is literally a moment to breathe, while writing is more a symbolic moment to breathe.
It’s Yours
How often can you say that about something? Whether you’re writing or practicing yoga, your practice is your practice, and that’s all that should matter. You’re going into your own world where you can truly be yourself, without fear of judgements of others and there’s no right or wrong way to do anything. It is your sacred practice and your time. Your writing has the same beauty. No one else has power over your imagination and creativity. When you immerse yourself in creating a world or story with your imagination, it's a deeply personal experience.
Both can be powerful ways to get to know yourself and discover the person that you are and want to be.
Conclusion: Using Tools to Combine Your Yoga & Writing Practices into your daily routine isn't always easy and it took me several years to get to where I am today. However, making time to enjoy both each day can be powerful!
Here are some tools that can help you along the way:
State of Writing - writing is always better when you can master how to do it properly, something you can do using this online blog.
Essayroo - an online writing service where you can speak to professional writers who can help you improve your writing accuracy.
Academadvisor - an online blog full of writing guides you can follow to make your writing perfect.
As you can see, there are many ways yoga and creative writing fit together perfectly. All you need to do is start by making 10-minutes a day for each, or more if you can, but even just 10-minutes of writing and 10-minutes of yoga can be a noticeable difference in your well-being.
By Gloria Kopp
Gloria Kopp is a personal coach and a psychology writer at Ox Essays. She also works as a content writer and editor at Best Australian Writers writing company. Besides, Gloria writes a Studydemic blog where she shares her guides and articles with international students and educators.
Practice this yoga class to spark your creativity from yoga teacher and author, Claire Petretti Marti!
Yoga to Spark your Creativity
When is the last time you were “in the flow?” You know, when you were doing something you love, like surfing with the sun warming your face and the water glistening around you? Or, when you were dancing to your favorite band and responsibilities disappeared or when you were running with the breeze kissing your skin? When you’re so immersed in the activity, you aren’t conscious of the doing; you are simply doing.
We’ve all slipped into involuntary Dhyana and often believe we need a certain activity to find that beautiful sense of being in the moment, free from external distractions. What if you could achieve that state voluntarily without the ocean, concert hall, or running shoes? You can. Yoga can help you discover this place. Roll out your yoga mat because you can get into your zone right now.
We bring you four new flow classes this week, all focusing on different aspects of finding your flow state through breath and movement.
"Flow, also known as the zone, is the mental state of operation in which a person performing an activity is fully immersed in a feeling of energized focus, full involvement, and enjoyment in the process of the activity."
When we practice asana or physical postures, we are working to gain control of our body. When we focus on Pranayama, breath control or extension, we are working to gain control of our mind. When we focus on connecting the power of physical movement with the practice of breathing in certain ways, we can expand our prana or life force energy and get energized or relaxed, depending upon the technique. Many flow classes focus on linking the breath to the movement and encouraging the mind to quiet down as you sink into sensation and breath. An alternate way to tap into your flow state is to hold a pose and direct your energy to the flow of your inhales and exhales.
However you prefer to practice, you can be confident if you direct your attention to sensation in your body and the rhythm of your breath, that you are working toward a flow state. Patanjali teaches in the Yoga Sutras that a steadier mind is a clearer mind and clarity arises when the “senses are perfectly mastered” through minimizing distractions and focusing on sensation. You aren’t trying to remember to concentrate, you are simply concentrating. Sound heavenly? Immerse yourself today!
Get into the flow with this week's four new classes!
1. Celest Pereira - Half Lotus Flow
2. Claire Petretti Marti - Luminosity Flow: Pacify your Pitta
3. Jackie Casal Mahrou - Empowerment Flow 3: I am a Warrior
4. Pradeep Teotia - Feel the Flow (FREE CLASS)