If falling in love is the best thing in the world, heartbreak has to be the worst. Heartbreaks are tough and understandably so; what you just believed to be true is no longer the case. While it may seem like your life is over, please know its not and you will get through this. Having gone through a recent heartbreak myself, I feel you. After I realized another romantic relationship had come to an end, I experienced many peaks and valleys of emotions. Luckily, my yoga practice has taught me many things like patience, non-attachment, and compassion so I was able process the breakup in a healthy way. If you’re going through a heartbreak right now, please know you are loved by many. Then read on and test out my:
10 steps to break away from heart break and return to you. STEP 1: Breathe.
Take a deep breath. Inhale through the nose. Exhale out the mouth. Repeat as many times as you need to calm your nerves. Your breath is your strength, your energy, your life force. Even in times you find yourself in complete disbelief, just breathe. When you heart is broken and you can’t imagine another day without him, just breathe. STEP 2: Practice Yoga.
Our yoga practice allows us to return to the self and find that deep rooted connection that lies within. While the practice unveils our true essence, it also reveals the shadow side of the self. And while its very easy to put blame on the other person, its also important to discover the role you played in the relationship and how you may have contributed to its demise. Avoid being too critical of yourself and use your yoga practice as a chance to learn from the lessons and as a way to reconnect to yourself. INSIDER TIP: Try out my class Yoga for Heartbreak. STEP 3: Meditate. Sit down in a comfortable seated position. If you are new to meditation, try vipassana, a method that invites you to acknowledge the random thoughts which enter your mind and simply notice what comes up. That’s all meditation really is; the practice to sit and observe. Discern which thoughts are self-deprecating or hurtful to others. Embrace thoughts that remind you of your strength, your power and your divinity. See the truth! STEP 4: Listen to Music. As the wise Bob Marley once said “The one good thing about music, when it hits you, you feel no pain.” Sure, you can listen to love ballads and cry, just not for too long. Get up on your feet and blast your favorite jams. If you need inspiration, check out my Breakaway playlist on Spotify that served as a refuge through my last breakup. As my emotions ebbed and flowed, I added songs as needed so hope it serves you as well. WARNING: This playlist favors the female perspective. LINK TO SPOTIFY PLAYLIST
STEP 5: Write. If you ever feel inclined to call or message her, try writing her a letter instead. There is so much power in putting pen to paper and letting your words spill out naturally. Explain your position, demonstrate your pain, ask questions, write from the heart. And while it may be tempting to send the letter, be sure to check in and understand the reasons why you need her to read it. Identify if its really going to help you put your best foot forward or if its going to pull you back into more heartbreak. I recommend writing it and then reading it to yourself a few times. Come back to it as needed then trash it. If it feels therapeutic, have a fire ceremony to honor your lost love and burn it in the fire. STEP 6: Create. Dance, write, sing, make art, design something new. Do something you love! When you pay attention to what drives you and what feeds your soul, you will remember who you are, who you have always been and you will start to uncover the beautiful person you’ll become post-breakup. Reconnect to your passions and you will instantly feel better! STEP 7: Treat Yourself. Be good to you! Pamper yourself! Enjoy a massage, get your nails done or try out a new hairstyle. You know that old saying “You only look as good as you feel”? Do what it takes to get to that place where YOU believe you look good and you will feel good too. Take a look in the mirror and marvel at the beauty in front of you! Smile! STEP 8: Disconnect. Take a much needed break from your digital devices. Stop scrolling. Stop reading and re-reading his old messages. Delete his number and your text history. Unplug. Do it now! I know this may be extremely hard to do but reliving old memories is just going to bring you backwards. Clear your inbox so you can also clear your mind. With this much needed digital detox, take the opportunity to get outside of yourself and outside of the house. Take a hike in the woods, go on a long walk in your neighborhood, explore! When you disconnect from that constant connection, you see things more clearly. STEP 9: Reconnect. Rely on those closest to you. These are the people that know you and believe in you. The ones that love you. Call your friend from home, your friend from college, your friend from camp, your cousin, your sister, your brother, your neighbor. Call them to vent, to cry, to analyze. Spread out the phone calls so they don’t get too annoyed or sick of hearing the same story. Don’t let them tell you what you want to hear. Instead, try to learn from their own experiences and see how you might be able to apply them. WARNING: Your loved ones don’t always have the answers so its usually best to see a someone with an unbiased point of view for tough heartbreak. With mental health issues becoming so prominent in our culture today, I highly recommend therapy. STEP 10: Forgive! There is a reason this is the final step of the breakup process. This is the hardest step of them all. While it is easier to place the blame on your ex, it is not very helpful in the long run. We each have a role to play in our relationships and its important to take accountability of our positions. It may take time and some hard work on but eventually you can learn to forgive. Wish your ex-lover well and move on without resentment! Best of luck with your new freedom friends! And always remember you are loved. Namaste, Denelle
Denelle Numis (E-RYT 500) is a newly relocated Bay Area yoga teacher and a YogaDownload.com contributor. Denelle composes an authentic experience on the mat where each student can immediately connect with the rhythm of their body and their breath. With a background in modern dance, Denelle builds her Vinyasa classes through a progression of dynamic sequences to stimulate energy and vitality throughout the body. She infuses her classes with eclectic music and inspiring peak postures. Even though her classes may be challenging, Denelle’s vibrant and gregarious personality motivates her students to stay playful in their practice. For more info, check out www.denelleyoga.com or follow @denellejarro on Instagram!
Need some healing from heartache? Practice yoga now to help!
Yoga for Heartbreak with Denelle Numis
Heal Your Broken Heart with Elise Fabricant
We’re big chocolate lovers and with Valentine’s Day right around the corner, there’s no better time to indulge in some dark chocolate.
If it’s chocolate you’re looking for be sure to try our favorite sugar-free chocolate from The Good Chocolate. They are offering our community 15% off your order when you use coupon code #victoryissweet.
You can also check out many of the chocolate-filled sweet treats we’ve made here.
Today’s 80:20 recipe is as decadent as it is nostalgic of the oh-so-sweet-and-tart lemon bars we all grew up with.
Lemon Balls
Last summer we tried to perfect a healthy lemon bar and the results were just so-so. But these lemon balls hit the spot! Not-too-sweet, bursting with lemon, and the perfect way to let your sweetie know how much you care!
Check out the recipe below and leave us a comment! Will these 80:20 Lemon Balls make a good uplevel to mom’s sugar-dosed lemon bar?
With love and decadence,
Yield: 16 balls
Ingredients:
1 ½ cups almond flour 1 TB. coconut flour ¼ cup macadamia nuts ¼ cup + 2 TB. freshly squeezed lemon juice 3 TB. honey ¼ cup coconut oil, melted 2 tsp. vanilla extract 1 tsp. lemon zest ¼ tsp. sea salt ½ cup shredded coconut
Instructions:
In a food processor combine almond flour, coconut flour, macadamia nuts, lemon juice, honey, coconut oil, vanilla, lemon zest and sea salt.
Roll about 2 tablespoons of the mixture into a ball. Place shredded coconut on a small plate and roll each ball in coconut to coat.
Store in the freezer or refrigerator until ready to be served.
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 your weight loss journey with healthy recipes and our 3-week Yoga for Weight Loss Program, featuring classes from Jo of the Conscious Cleanse!
3-Week Yoga for Weight Loss Program
Within us all, rests a powerful warrior.
An ally, full of belief, support and courage. A passionate protector, ready to go into battle when there is risk. When harm comes your way, your inner warrior rises into full defense.
The reaction of your inner warrior is usually not to external threats, but to the struggles which we create ourselves. Called to action by ego, doubt, fear, ignorance, self-sabotage and neglect. The battle of your inner warrior, is to restore and reveal your best self.
Fueled by passion, the inner warrior is strengthened by being open, raw and real. Life experience cultivates wisdom and calling on our inner warrior inspires resilience. Intelligent and articulate, our warrior is fine tuned to rise when needed, acting in support of our highest self.
Think of your warrior as your biggest cheerleader.
One filled with unrivalled belief and confidence in you and the person you can become. The one who walks every step with you and helps you over the hurdles you don’t even see.
Have you ever had those moments where no matter how hard you look you can not find your inner warrior? It’s like she (or he) has packed up and gone off the grid for a few days rest, leaving you in your time of need.
It feels like everything in your life has turned to chaos, lacking the ability to cut through the crap and fight the peaceful fight with your warrior spirit, and instead you just want to wallow in your sorrows. Your warrior has run off with your discernment and prioritization skills and left calamity in it's place.
You look at what you are facing and every cell in your body wants to run away with your warrior, except the idea of physically running anywhere sounds like too much hard work.
Instead, you fall in a heap and let your imagination run off creating drama after drama and turning the real life present into stories worthy of Hollywood. It can feel like your warrior takes time off, while your imagination works overtime. Seems like a logical solution right?
Next time you feel this way, take a moment and breath.
Turn down the volume on the imagination and gently whisper to your warrior. They are always there and so ready to answer your call, but in the drama of the mind, did you simply forget to place the request? Perhaps your warrior is drowning in the negativity you have supplied. When you think they have failed to fight, it might be that they are fighting harder than ever.
The thing to remember about your inner warrior is that they only exists in the present. Your inner warrior does not live in the fairytale world of the future or the edited recollections of the past. No matter how loud you yell, or how hard you search, if you aren’t in the present, they will never be found.
So ask yourself, did your inner warrior run off, or was it you that ran away from reality? Slow down, take a breath and realize they are standing right in front of you. They are ready to help you tap into your inner strength, bravery, and power, whenever you need it.
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
Want to find your inner warrior? Practice one of these classes right now!
Invoke your Inner Warrior with Jen Hicks
A Warrior in Self Care with Valerie D'Ambrosio
If you’ve ever suffered from back pain, be it a fleeting twinge or a long-term debilitating condition, you know how much it can impact your life. A healthy spine and strong core are essential for feeling your best physically, emotionally, and mentally. Luckily, yoga can help. This week we’re excited to bring you four classes specifically designed to alleviate back pain and techniques to prevent it in the future.
Often we think of back pain as a purely physical issue, but it’s not so simple.
Back pain often doesn’t have a physical cause, but instead is caused by the manifestation of mental or emotional stress. Yes, injuries to your spinal discs, spraining or straining muscles and ligaments, or suffering a specific injury to your back or neck is physical.
In yoga, we address not just the physical body, but also the subtle body, which is a blueprint of the physical one. The Sushumna Nadi runs from the Muladhara Chakra to the Sahasrara Chakra at the crown of the head, along the spine. When energy is blocked in this channel, pain often manifests in the tissues. Yoga can help free up your life force or prana in this central channel and assist in creating a pain-free healthy back, inside and out.
Back pain has become an epidemic around the world. In fact, it’s the number two reason people visit their doctor. Unfortunately, doctors tend to prescribe medicine to mask the symptoms or perform surgery. Sadly, less than half of these surgeries provide any type of long-term relief and there is even an acronym for this problem: failed back surgery syndrome. The truth is that the majority of back pain heals without any significant medical intervention. Here’s where a program utilizing yoga comes to the rescue.
Regardless of why you’re in pain, yoga can help.
By creating openings in your physical body, your mind and heart will benefit as well. This Heal Your Back Pain program is designed to do just that. For those suffering with back pain, these classes will provide relief and give you tools to help you alleviate and heal your back pain moving forward. These specially designed practices will also strengthen your core and back to prevent any further injury, while healing old ones.
In addition to targeting your yoga practice, take charge and establish some healthy new habits and eliminate some patterns that might be contributing to back pain. If you have a sedentary job, get up and walk around every hour, if you slump, roll your shoulders back and stand up straight, and if you are under undue stress at work or in your personal life, manage your stress with exercise and yoga.
Ready to feel great? Press play now.
Classes Include:
1. Yoga for a Healthy Back - Claire Petretti Marti 2. Yoga for Back Pain 2 - Jackie Casal Mahrou 3. Bye Bye Back Pain - Kristin Gibowicz 4. Power Yoga for a Healthy Back - Kristin Gibowicz 5. Core Strength - Pradeep Teotia
Adho Mukha Svanasana, as the name suggests is a cumulative of three Sanskrit words, ‘downward, face and dog’.
Hence, it is also known as the ‘downward dog pose’ due to its resemblance with the downward facing position of a dog. The pose is one of the most traditional postures, and is practiced in both Hatha and Ashtanga yoga styles. That being said, Adho Mukha Svanasana pose is one of the most widely acclaimed poses in yoga because of it's multiple benefits. It is an accessible pose for most, regardless of their yogic expertise and skills, or age.
Here are some amazing Adho Mukha Svanasana benefits:
• Adho Mukha Svanasana directs blood flow to the brain, which results in enhanced brain activity, sharper memory and cognition, and decreased stress and anxiety. • The pose stretches, strengthens and lengthens the spine for a stronger and more toned back. • It is also strengthens shoulder muscles and warms up the core. • Stretches and tones calves, arms and hips. • Revitalizes and re-energizes the body by increasing oxygen supply to vital organs. • Increases the capacity of lungs. • Renders a beautiful glow to the skin. • Helps in achieving deeper sleep. • Relieves symptoms of menstrual discomfort.
Perform these simple Adho Mukha Svanasana steps in order to reap the enlisted benefits safely and effectively: Preparatory Poses: Marjaryasana-Bitilasana (Cat/Cow Pose), Setu Bandha Sarvangasana or Bridge Pose, Phalakasana (Plank Pose) Step 1: Warm up the calves, shoulders and wrists by following preparatory poses or specific warm up exercises. Step 2: Assume the table top position. While the arms still parallel to each other, extend them forward so the torso forms an inclined position in the front. Step 3: Lift the knees while exhaling. Lengthen the tailbone by pushing it towards the pubis region. While maintaining this force, lift the buttocks towards the ceiling. Step 4: With heels firmly planted toward the ground, deepen the stretch in the hips while inhaling. Open the knees until they form a straight line. Make sure not to lock the knees in order to avoid abrasion of cartilage. Exhale and stretch the entire body while maintaining its balance and resistance on the floor to rest upon the wrists and the feet. Step 5: Keep the arms firm and the fingers planted into the floor. Do not push the fingers outward at any point. Firm the shoulder blades and let the neck remain aligned with the back. The ears shall gently press in between the biceps. Keep the stomach tight at all times and the head supported in between the arms. Remain in the pose for 60 seconds before bending the knees to reach back into the initial position. Rest in Balasana or Child Pose. Repeat this pose up to 8 times depending upon the comfort of the body. Follow Up Poses: Sarvangasana (Shoulder Stand Pose), Uttanasana (Forward Bend Pose) Practice this wonderful yoga pose on a regular basis for maximum benefits. Since, it is an integral pose of the Sun Salutation series, performing it at sunrise is highly recommended. **While most people experience benefits in downward facing dog, there are certain contraindications and precautions that need to be kept in mind before performing this wonderful pose. Avoid this pose if you suffer from hypertension, loose bowel movement, or in case of wrist and shoulder injury.
By Manmohan Singh
Manmohan Singh is a yoga enthusiast himself; freelance writer Manmohan lets his free spirit flow with his thoughts as he pens them down in his writings. He loves travelling and believes that ‘knowledge shared is knowledge gained.’ This concept inspired him to set up his own yoga institute in Rishikesh,India and other countries to spread the message of yogic sciences. His Yoga school (Rishikul Yogshala) imparts teachings on Yoga and Meditation under guided instructions of traditional yoga teachers. Interact with him through his website: https://www.rishikulyogshala.org
Want to learn healthy alignment tips to improve your Downward Facing Dog? Watch this 6-minute pose guide tutorial!
Last week at our Zeal dinner we were talking to several cleansers about cleansing with a family or significant others. Inevitability the topic of “vices” came up and we encouraged these cleansers to slowly start to uplevel some of their family member’s favorite foods.
Learning to prepare and bake healthy sweet treats has definitely been one of the keys to our own 80:20 success.
Our 80:20 Plan is centered around the idea that you can live the Conscious Cleanse as a lifestyle – and that includes indulging in pie, cookies, ice cream, and candy from time to time.
Today we have a new, delicious 80:20 cookie recipe that you must try! These Ginger Spice Cookies are chewy and super simple to whip together.
If you’ve never used yacon powder, you can find it in most natural foods stores. Derived from a Central American root, yacon is a superfood that stabilizes blood sugar and is low on the glycemic index. It’s a great pantry staple and can be substituted for most dry sweeteners in baking.
Palm shortening is an incredible source of fat with a luxurious outcome in baking. When choosing palm shortening, look for brands that source from sustainable, ethically harvested palm plantations if possible.
Ready to spice things up in the kitchen? Try these yummy cookies and let your family know that they came from “that cleanse” you were doing! :) Then be sure to leave us a comment below and let us know how you like them.
With 80:20 sweet treat love,
Ginger Spice Cookies
Yield: About 15 cookies
½ cup palm shortening ½ cup maple syrup ½ cup yacon root powder 1 tsp vanilla 2 cup finely ground almond flour 1 tsp baking powder ½ tsp baking soda ½ tsp salt ½ tsp ground ginger ¼ tsp cinnamon ¼ tsp nutmeg
Instructions: Preheat oven to 350 degrees F. Combine shortening, maple syrup, yacon, and vanilla. Mix well. In a separate bowl combine almond flour, baking powder, baking soda, salt, ginger, cinnamon, and nutmeg. Add the dry ingredients to the wet and mix thoroughly. Scoop 1-inch balls onto a parchment-lined cookie sheet and bake for 9-12 minutes.
Jo Schaalman and Jules Peláez are co-founders and authors of the program 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. To learn more about “Jo and Jules”, the Conscious Cleanse and their new 80:20 Lifestyle Plan please visit consciouscleanse.com.
Want to get back on track with healthy living and eating? Try Yoga Download's Yoga for Detox series now!
If you aren’t breathing fully, you aren’t living fully. One of the best ways to maximize your oxygen intake and breathe to your maximum capacity is to practice yoga. We all have our reasons for stepping onto the yoga mat: flexibility, strength, balance, stress-relief, and even enlightenment. One major benefit of yoga you may not have considered is improved lung power.
Yes, practicing yoga regularly results in healthier lungs and a stronger respiratory system.
Because respiratory health is what keeps us alive, we’d say garnering this benefit from a regular yoga practice is essential. Your lungs are muscles and benefit from practices to promote healthy breathing and overall well being. Yoga is associated with overall improved lung function and can help reduce effects of respiratory diseases like asthma, bronchitis, and emphysema.
Is there a specific type of yoga that helps the most? Not really, they’re all helpful: pranayama or breath control techniques, meditation with mindful breathing, as well as many asanas or postures will make a difference. This week we bring you four classes designed to revitalize your respiratory system.
We also have a few favorite poses for lung health we’d love to share with you.
To open and stretch your chest and stimulate your lungs, try Bhujangasana (Cobra pose) or Urdhva Mukha Svnasana (Upward-Facing Dog pose). Pause and enjoy a few extra breaths and feel your heart expand. To expand your chest and build strength in your digestive system, nervous system and core muscles, try Navasana (Boat pose) and hold for ten full inhales and exhales. One of our favorite seated twists, Ardha Matsyendrasana, not only stimulates your digestion and circulation, but it also encourages deep breathing and boosts lung capacity. Elongate through the crown of your head as you inhale and settle into the twist on your exhale for maximum impact.
Last but not least, Trikonasana (Triangle Pose) opens not just the front of the chest, but also all the small muscles and fascia surrounding the ribcage. It creates a sense of freedom in the entire torso, which encourages more expansive breathing. When the muscles are more supple, relaxed, and open, the lungs have more space and freedom.
This week’s four new classes support respiratory and lung health through a pranayama breathing exercise, chanting, a class to help you quit smoking if you want to make that change, and a class for smoker's to help detoxify their lungs.
Try any or all of these classes to cleanse and upgrade your lungs and respiratory system today.
Yoga to Stop Smoking with Denelle Numis
Yoga for Smokers with Denelle Numis
Pranyama: Cleansing the Energy Channels with Sibyl Buck
Guidelines for a Balanced Life: Chanting with Les Leventhal
Do you constantly hear about mindfulness and gratitude being the key to greater connection to society and self?
Are you looking for ways to be more mindful in today’s fast paced life and how you can be grateful even when life feels overwhelming?
What if the answer is simple and is hidden in your daily cup of coffee or tea?
Datamonitor states that in Australia alone, the “hot drinks market has total revenues of $1.4 billion annually”, so there is plenty of opportunity to practice the art of being mindful when you indulge in your favorite cup.
It is weird to think that I grew up hating coffee. The smell made me feel sick and up until my mid twenties I was disgusted by the idea that anyone would want to drink the stuff.
Fast forward a decade and I enjoy a barista made cup each day. It’s not the caffeine, as I am someone who can consume the last sip and take a nap a few moments later.
I like the taste but I’m not addicted or obsessed by it. I have given up and can easily do so again, with no side effects.
For me, it is the ritual, an indulgence, a romantic gift to myself celebrating how amazing my day and therefore my life is.
For you, it may be a herbal tea or espresso, but in the simple act of ordering, take time to recognize the privilege of the exchange.
Here are some ways and insights to really appreciate your favorite treat and savor this ritual of drinking coffee:
You are wealthy enough to ”throw away” a few dollars on a hot drink that is purely a delicacy, not a necessity nor a source of nutrition.
Someone is kind and passionate enough to dedicate one minute of their day to create something with the sole intent to please you. If you prefer to make your own, recognize the indulgence of valuing yourself enough to do something full of kindness. Even better if you are offering a friend or colleague a cup, make it with tenderness.
You live in a country that has free flowing clean water and electricity readily available to heat it instantly. UNWater says that “783 million people do not have access to clean water” and here you are drinking a latte without a care in the world.
You are blessed to have a lifestyle that allows 10 minutes out to simply sit and sip. Be present in these minutes, breathe fully and enjoy the moment.
Make your ritual more of a celebration and savor each sip in the company of a dear friend
Regularly coffee is in one hand and a book or pen is in the other. Look around and many other caffeine comrades are reading a paper or magazine in their time out. Give thanks that you are literate. Unesco* will tell you in 2012, “775 million adults lacking minimum literacy skills”. Further appreciation for all that you are and all that you have.
Drink with a view, dine alfresco or grab take-away and sit in the park. Rejoice in the fresh warm air and blue skies that caress your skin. Senses alive, it becomes a daily reminder to be mindful and in the moment. At home, look out the window as your beverage brews or sit outside and drink with all 5 senses. Take a moment to smell the aromas before sipping the delights. Look at the shapes, colours, textures, shadows and light surrounding you. Feel the warmth as your hand caresses the cup. Wake and connect to your senses over your cuppa and be more attuned to them as the day continues.
Celebrate nature, gifting you the ingredients of coffee beans and water, along with the human energy and effort to process and present.
Coffee alone is estimated to provide economic livelihood for millions, so as you sip and consume, you help provide. “Approximately 25 million farmers and coffee workers in over 50 countries involved in producing coffee around the world” according to Global Exchange.
Numerous cafes are small businesses, so value the dreams, fears, courage and hard work that has gone into the establishment. Re-connect to what your dreams are. How much are you willing to do to get there?
Coffee shops are an amazing place to sit and watch life. Notice the couple stealing ten minutes together in their day to just hang out. The child so proud to be having a drink with a grown up, feeling so special as they sip their babycino. The regular who is validated and truly seen, when the staff greet by name and make their “regular”. Cafes are places of connection, celebration and presence. Do you see it? Take time to notice.
Overall a cup of coffee is so much more than the sum of its parts. It reminds you how blessed you are to live the life you do. Allow the aroma to stir your appreciation levels.
Feel blessed as you ingest, connect and practice presence.
Be right there on each sip. Meditate in mindfulness. It’s like a big hug in a cup, follow the hot liquid warming you on oh so many layers.
Order with eye contact, pay with acknowledgement and sip with celebration.
In this small daily routine, you begin to live a more mindful and grateful life. Your drink of choice will taste better and become more than a liquid drink. It will offer nourishment to your soul and to all who donated energy and passion into getting that cup just right for you.
Did you know babies can instinctively swim from their first second out of the womb? It’s true, and I highly recommend dipping your toe into the hundreds of adorable online videos demonstrating it. When underwater, they naturally know to hold their breath, and on the surface, they breathe deeply and fully, utilizing their bodies to the fullest capacity. When you notice a baby’s breath, it is obvious to see their relaxed, expansive, and unrestrained nature. It’s the way we are all meant to breathe. Yet, for many of us slightly larger humans, that skill of deep breathing disappears, overshadowed by stress and worries.
The perfection of the present moment is easily lost amongst a sea of distractions. As it turns out, babies are the masters of the key to wellness. The quickest and easiest path to health is through returning to our baby bliss is through deep breathing and complete surrender to the present moment. This is the ultimate stress antidote.
Stress is a natural part of life. We were created with fight and flight systems for a reason: as a defense mechanism in emergency situations. However, once the stressors of life build atop our traumas, guilt, shame, and all the other baggage we carry along as defective armor, our default pattern of breathing changes along with our posture. Shallow breathing becomes the new normal. This affects us greatly, in ways most of us are unaware of.
See for yourself by doing a little experiment.
Sit as if after a long, tenuous day at work. Hunch your back, bring your shoulders up towards your ears in tension, and see how your breathing is affected. Notice how you feel.
Now, try something completely different. Deep yogic breathing. Sit in a way that provides a blockage free airway, with an erect spine, and relaxed shoulders. If you are seated on the ground, feel free to give yourself some height by sitting on a cushion or pillow to increase your comfort. However, you can do this anywhere, anytime with no props necessary. You can even reap the benefits from breathing this way while lying down!
1. Place your hands on your stomach, cradling your navel. Breathe deeply into your belly, feeling it expand like a balloon until your hands separate. As you exhale, the balloon belly deflates, and your hands return to their original starting position. Smoothly inhale, smoothly exhale. Allow your breath to be natural, just deeper than normal. You are re-training yourself by going back to the basics. Continue this deep belly breathing for 20 rounds or so, until you’re ready to move onto the next stage. This may be difficult or frustrating at first. It’s ok and completely normal! Remember to be kind and patient with yourself, as you are working through rewiring an acquired habit which no longer serves you. 2. In between rounds, return to normal breath, and witness any changes. 3. Move your hands up to your lower ribs. Continue your deep belly breathing, but once your balloon belly is inflated, allow the breath to move up into your ribs, feeling your hands separate again. As you exhale, retrace the inhalation process, feeling the ribs deflate, followed by the belly. Don’t overthink the exhale, just let it flow. Continue this for another 20 rounds or so, ensuring that your body is as relaxed as possible. The whole purpose is to return to your natural rhythm. During the last few rounds, feel free to suspend your breath at the top of the inhale, relax, and enjoy the stillness. 4. Return to normal breath, and witness how you feel. 5. Move your fingers up to gently cradle your collarbones. Continue the previous round of breath, inflating the belly first, then the ribs, and finally moving all the way up into the collarbones, feeling your fingers separate at the top of the breath. Envision filling your torso with vital oxygen starting from the bottom, and working all the way up through the spine. Exhale smoothly out the same way the breath came in, from the collarbones, through the ribs, and finally out from the belly. Allow this to be one smooth flow. Continue this full yogic breath for twenty more rounds. Close your eyes, and enjoy the ride. 6. Enjoy the peaceful high. Bask in it as long as possible. Know this feeling is easily accessible anytime. It is your natural state.
Deep yogic breathing is a perfect gateway back into our original state of “blissed-out baby.” It is always a good time to re-visit this magical breath, but some of my favorite times are: When faced with a problem or tough decision, in search of creative inspiration, or when stress is high.
Imagine how different life would be if we all breathed like babies?! The way we were born to breathe.
By Dia Michelle
Dia Michelle is a renaissance soul with an extensive background in Psychology and Yoga. She aspires to help people reach their highest potential through "Soul Therapy," combining her education, passions, and experience to help others find their own style of healing magic within. She currently resides in Bali with her gorgeous goddess of a partner. Together, they combine forces to share their Sonic Freedom Yoga classes around the world.
Need a breather? Practice this 6-minute breathing exercise class now for stress relief and energy!
Alternate Nostril Breathing with Pradeep Teotia
What is Ayurveda? (And do I need it?)
According to the science, we are all made up of three different types of energies or doshas: vata (air), pitta (fire) and kapha (water). The level of doshas keep changing depending on our physical surroundings, the weather and the food we consume. As a path to health and healing, it’s unique to each individual.
Get started with Shy Sayar’s Intro to Ayurveda talk.
When we practice yoga, certain poses tend to be easy and put our mind at ease while some poses seem more difficult and cause frustration. What is easy for us may be hard for someone else. These differences emerge from our unique dosha (energy) composition. Knowing our individual dosha or energy type can help us pick a yoga practice that adds to our wellbeing.
Try the Self Assess Ayurveda class by Shy Sayar to better understand your unique dosha.
The Vata Yogi
Are you flexible and imaginative? Do you find it hard to stick to a routine and form habits? Then you’re a Vata type. Dominated by the air element, you are active and free flowing but your emotions and habits tend to fluctuate dramatically resulting in an imbalance. You need to ground yourself by recognizing your sensitive nature and gain more control over your mind.
The Vata Yogi would benefit immensely from a more grounded and routine practice. Holding poses for a longer duration and pranayama that helps reduce stress and settle the anxious mind and work best for the Vata type.
Practice with Shy Sayar - Therapeutic Yoga for Vata
The Pitta Yogi
Dominated by the fire element you are high on energy and strong. But do you find it hard to manage your fiery side? Recognizing your power and channeling your energy towards being more productive will help you recenter.
The Pitta Yogi tends to be drawn to demanding asanas. Sounds familiar? While it is ok to seek progress, Pitta Yogis would benefit immensely from a heart opening and cooling class along with practicing pranayama.
Practice with Shy Sayar - Therapeutic Yoga for Pitta
The Kapha Yogi
The Kapha types influenced by the earth element tend to be stable, rooted and methodical. Woot Woot! BUT an imbalance in this energy can cause them to become rigid, stubborn and closed to change. If you are a Kapha yogi then you can benefit by opening yourself to new environments, people and ideas.
It would be beneficial for Kapha yogis to incorporate classes that are challenging and vigorous. Pranayama that stimulates the mind and body should be included in the Yoga practice as well.
Practice with Shy Sayar - Therapeutic Yoga for Kapha
The Bi-Doshic Yogi
Feel like all three of these descriptions speak to you on any given day? You’re not alone. Most of us tend to be bi-doshic (sharing two doshic qualities) or tri-doshic (having equal amounts of each doshic influence). Try Maria Garre’s - Yoga for All: Vata, Pitta, Kapha to learn more about the practice that best suits you.
Put the Science into Practice
Now it’s time to take it to the next level. Balance your practice at its core. For the first time, we’ve put together a fully customizable 9-part series, Yoga & Ayurveda 101 covering yoga asana, pranayama, meditation, nutrition and lifestyle. The classes are based on the Ayurvedic philosophy of treating each body differently because we are all unique and have different physical and emotional reactions to the same experiences. Having this understanding of Ayurveda helps create more balance in our lives. Understand your individual makeup, and cultivate your best practice yet:
Classes include:
Shy Sayar - Intro to Ayurveda
Shy Sayar - Self Assess Ayurveda
Shy Sayar - Therapeutic Yoga for Vata
Shy Sayar - Therapeutic Yoga for Kapha
Shy Sayar - Therapeutic Yoga for Pitta
Maria Garre - Yoga for ALL: Vata, PItta, Kapha
Maria Garre - Maria Garre - Balancing the Winds: Grounding Vata Dosha
Maria Garre - Lighten your Flow: Kapha Reducing Yoga
Maria Garre Yoga to Cool The Fire: Balancing Pitta Dosha
About Shy Sayar: Shy Sayar is a senior yoga therapist and a registered yoga teacher & continuing education provider at the highest level offered by Yoga Alliance. Well into his third decade with yoga, Shy has tens of thousands of hours of experience bringing yoga to students of all levels, treating patients, and training yoga teachers and therapists around the globe. Shy believes in teaching people – not poses, since 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.
About Maria Garre: Ayurvedic Yoga Therapist + Ayurvedic Practitioner + Prana Vinyasa Instructor A sought after teacher, educator and innovator in the field of yoga + ayurveda, Maria delivers practical and inspirational information that is accessible to all. She brings together over 20 years of experience in biomedical sciences, philosophy, yoga and ayurveda to not only train yoga and ayurvedic practitioners world-wide, but to also lead workshops and rejuvenating retreats. She is the founder and director of the The New Mexico School of Yoga, pioneering educational programming in yoga, ayurveda and the vedic sciences.
We have a guest blogger for you today and we couldn’t be more excited about it.
Maria Uspenski is the founder of The Tea Spot, a leading producer of craft teas, based in Boulder, CO. The first time we met with Maria to co-create a line of detox teas, we quickly realized what a special human being we were with. MIT graduate, inventor, former ballet dancer, athlete, and author of Cancer Hates Tea, Maria’s passion for tea is infectious.
Maria is the The Tea Spot’s innovative force, having realized the powerful healing benefits of tea through her own personal journey with cancer. Her message is simple and powerful – tea in its freshest form is not only sustainable and delicious, it’s a powerful elixir with unmatched health benefits. Maria is a social entrepreneur, cancer fighter and certified tea and fitness nutrition expert, and we couldn’t be more excited to share her story with you today!
The Conscious vs. The Cleanse
By Maria Uspenski
Although I’ve been working on tea development with the founders of the Conscious Cleanse for the past 18 months, I’d never previously engaged in one of their cleanse sessions “full-on.” I’d read their book, of course, and followed a cleanse via email and calls vicariously, so to speak. But due to travel and professional obligations that involved FOOD, the conditions had never seemed ideal to get settled in enough to honestly follow through with the program.
And besides… who really wants to just jump in and volunteer to do a CLEANSE for two weeks anyway, right? It just didn’t seem social or practical, and besides – I’d read the book, I studied nutrition, I eat my veggies, I know how to eat… or so i thought.
As a cancer fighter, I’m fanatically passionate about keeping my body’s immune system in tip-top shape and have always looked to nutrition as a training tool for athletic and physical performance events. However, I’ve never considered nutrition as a tool for handling what I took to be environmental allergy-related conditions or my overall mood, which I’ve always thought was as good as it could get. Well, guess again.
The Conscious Cleanse allowed me to discover more about my body’s relationship with food than I’d ever dreamed possible. In less than a week, not only was I strutting around at a constantly euphoric energy level, but I’d ditched what I thought was a chronic sinus condition that had been with me for years.
You don’t need to fear this 2-week program. You don’t need to even get hungry. It’s far more ‘conscious’ than ‘cleanse.’
The downside? Yes, you’ll be shopping and cooking for an hour a day, and the first almost took me DOWN. (PS: I didn’t follow instructions and pay attention to the program’s warnings about how to handle that weekend).
Below I’m sharing a recipe for a vegan Turmeric ‘latte,’ which ultimately helped me pull through that weekend like a star. It didn’t hurt that my local yoga studio had a supportive and inspirational book club meeting down the block that weekend as well!
Turmeric Tonic Latte
Yield: 1 serving
Instructions: Place 2 rounded teaspoons (or one tea sachet) of Organic Turmeric Tonic and 15 oz boiling water in steeping mug and steep for 8 minutes. Pour into high speed blender with coconut oil and flaxseed oil. Blend on high for 30 seconds. Open lid carefully, contents are hot! Pour back into empty steeping mug and enjoy!
Support a cleanse or detox with this yoga program.
I spent most of my youth in rainy Oregon. When I moved away it was to even gloomier England. Throughout my childhood I was known as grumpy, bratty, and moody (i.e. a “difficult kid”). I’ve done a lot of work on myself since then, arriving finally at a place of happiness, health and ease.
One of the best gifts I’ve ever given myself was to move to a sunnier locale. I was 20 when I transferred colleges and ended up in sunny Arizona. Although the drama of the early 20s continued, I was able to see that with enough sunshine I was not an inherently gloomy young woman, but rather susceptible to Seasonal Affective Disorder.
Seasonal Affective Disorder, or SAD, is a type of depression that corresponds with the changing of the seasons, usually provoking symptoms to start in late fall or early winter.
Signs and symptoms of SAD may include:
Because I know how real SAD can be in my own body, I’m including a list of 10 ways to deal with this type of depression. (This list came almost entirely from my Health Coaching Curriculum). Please share this with anyone who may benefit, and have a happy, healthy winter!
10 Tips to Beat The Winter Blues:
Vitamin D3. It’s both a vitamin and a hormone – because of its affects on hormones in the body, it’s thought to affect mood by improving your sense of well-being. For SAD, 1000-5000 IU can be effective. Check with your doctor first – Vitamin D levels can be checked by a simple blood test.
Sunlamps. SAD is a cyclic form of depression caused by changes in the circadian rhythm. The circadian rhythm is a 24-hour cycle that regulates biochemical processes in the body. When the levels of light change in the fall and winter, in some people, this cycle can be disrupted. Levels of melatonin and serotonin drop in the winter, and can cause lethargy and weight gain. Light therapy treats the cause of SAD, lack of light, without any side effects.
Rest. Don’t fight it. Rest, hibernate, go to bed early, binge on movies, say no to too many activities/making other people happy instead of yourself.
Warm Foods. Get out that crock pot for yummy soups.
Get Out. Go outside to get sun and fresh air (ice skating, walks, skiing, sledding, throwing snow balls). Especially effective at mid-day when the sun is strongest.
Get a Massage. Human touch can help raise your happy hormones, too.
Lighten Up. See comedy shows. Take an improv class. Humor and laughter strengthen your immune system, boost your energy, diminish pain, and protect you from the damaging effects of stress. Humor triggers the release of endorphins. Laughing with others is even more powerful than laughing alone
Movement. Do something every day that gets you sweaty. Hire a trainer, shovel snow, find a dance class, have sex!
Look Good. Invest in stylish Winter clothes so you don’t feel dumpy. Wear vibrant colors and fitted clothes. Make sure your boots are both practical and nice looking.
Get Away. Put a sunny vacation on the calendar as something to look forward to.
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 these classes to help beat the winter blues!
Reset Refuge: Come Home to Yourself with Elise Fabricant
Beat the Winter Blues Namaskar with Maria Garre
Even if you’re brand new to yoga, you’ve probably heard about Sun Salutations or Surya Namaskars. Why do yogis honor the sun with physical postures and often accompanying mantras? This sequence of physical postures or asanas is a way of expressing gratitude to the sun for the energy and life it bestows upon us. It emphasizes our connection to the Universe and our profound need for the warmth and light the sun provides.
The Gayatri Mantra, a beautiful ancient Vedic prayer often chanted before or after practice, calls the sun, “the one who illuminates our minds.” Honoring the sun has profound power and infuses the body with solar energy. Our inner vitality is composed of fire and we need to nourish ourselves in order to brighten our Shakti to it’s fullest potential.
The practice of sun salutations transforms darkness and stagnation to fire and light.
We want to burn as bright as we can and Surya Namaskar is a great place to begin. Although there are several versions of Surya Namaskar, the foundation and intention is the same. Surya Namaskar is a set of postures linked with breath and is repeated several times, usually at the beginning of asana practice to warm and stimulate the body, mind, and spirit.
Physically, Sun Salutations have many benefits including strengthening and lengthening the muscles, energizing most of the major organs, and circulating prana throughout the body. Our third chakra, the Manipura or Navel Chakra’s color is yellow like the sun and is the seat of our inner fire. Stimulating the Manipura energy helps us stoke our confidence and cultivate a positive ego. This process in turn, aids us in maintaining a healthy mindset and minimizes insecurities, and depression.
Moving in this rhythmic way helps us to quiet our minds, warm our bodies, and helps keep our spines healthy. The intention behind these movements, to honor the sun and give thanks for its blessings, transcends the practice of Surya Namaskar to more of a complete expression of gratitude, as opposed to just physical movements.
This week we bring you two 5-minute classes that break down key technique and alignment for healthy patterns in sun salutations, and three solar yoga practices where you implement these refining techniques into your own practice. Take a moment and honor the sun!
NEW CLASSES : Surya Devotion Flow with Mark Morford
Quick Powerful Yoga Reset with Keith Allen
Cycle of Completion: Honoring Endings with Claire Petretti Marti
Alignment Guru: Forward Fold & Halfway Lift with Kristen Boyle FREE CLASS
Alignment Guru: Chaturanga Vinyasa Variation with Kristen Boyle FREE CLASS
Yoga in itself is a very unique discipline and contrasts what fitness and exercise represent. It is called a discipline simply because it is one; a very complex discipline that has existed on earth for centuries at least. Yoga is a sacred journey. It is a spiritual practice, not solely focused on health and physicality. Today, it is a positive part of the lives of a growing number of people worldwide, as it continues to gain in popularity.
Then, there’s fitness, which is growing in popularity as well. For many, the fitness lifestyle is sought-after and is more than just a hobby or practice. Most people want to look and feel fit. For some, going to the gym has even become a social event, with a sense of community. These are just a few reasons the number of gyms and fitness centers in the world have increased tenfold in a very short period of time. Although different from yoga, the fitness industry is a lucrative industry that is also doing good for people’s well-being.
Bringing Yoga and Fitness together:
The benefits of combining yoga and different forms of exercise can be plentiful. If we are to personify these two practices, hypothetically, one could say that fitness is a machine and yoga is the fuel. A machine can’t run without fuel and fuel has no purpose if there isn’t a machine. Fitness forms that focus more on strength and cardiovascular exercise, complement the deep stretching of yoga very well and are healthy for the human body.
Yoga as both a spiritual and fitness practice is doing very well for both people and businesses alike. While yoga is being commercialized in some similar ways to the rest of the fitness industry, it doesn’t have to lose its true essence and uniqueness. The fitness industry can be seen as giving yoga a bigger platform to shine brighter and change more lives.
Yoga benefits include:
*These are just 5 of many, many, more benefits.
Fitness can complement yoga with alternate benefits such as:
And lots more.
Infusing Yoga with Fitness: How?
Yoga and various fitness practices are beginning to merge together more and more frequently into different disciplines. Many people have recognized the complementary benefits and are experimenting with bringing them together.
Yoga and Cardio
Combining yoga and cardio is a very effective way to multiply physical benefits of each practice. Cardio exercises burn fats and calories at a faster rate. Yoga too can tone the body and help with burning fats. Cardio exercises are usually more fast-paced than relaxing forms of yoga. So what are some benefits if the two are combined together?
Yoga is also a smart addition to a regular warm up before a cardio session. It is also the perfect post-workout ritual to loosen up muscles and help them recover faster and healthier. Yoga can help make movements more fluid, especially for runners, swimmers, and cyclists. It can also help improve performance in these practices because of a deeper awareness of breath.
Yoga and Calisthenics
Calisthenics is a perfect option for those who dislike going to a gym or using heavy equipment while working out. Calisthenics involves only bodyweight exercises, something which yoga also incorporates. In yoga, one usually does not use weights or machines, but a combination of different body movements instead. Doing bodyweight workouts with the ease of a relaxed mind from yoga, can make the fusion wonderful and easy for beginners to pick up.
Here’s a short list of exercises that can be done in yoga and fitness fusion styles:
There are many different combinations that can be used to make the most of these movements, and since it is a relatively new field of fitness, people have taken the liberty to experiment with combinations and improvise!
How does one take it up?
It is worth trying a fitness yoga class, if you never have! Merging yoga with fitness is not everyone’s cup of tea, but it certainly has unique advantages. This trend will likely stick around for a long time! If you’re curious and want to try a class, explore what is offered near you. Most yoga, fitness studios, and gyms offer some sort of fusion class, so go in and ask or check their schedules! Play around with trying different styles and fusions and see if there’s anything you love. There are also many classes online to choose from. Videos at home can give you a clear visual for optimal alignment. They also allow you to try something new as a total beginner in the comfort of your own home! Remember to have fun! If you are looking for a great yoga mat to work on at home, you might benefit from these reviews.
By Jenna Kendrick
“Put in the effort and fitness will follow” is the mantra Jenna Kendrick follows. She is super enthusiastic to guide newbies to fitness to follow an optimal routine they can stick to and reap benefits. She likes to keep fit and as a bonus writes about it a lot too!
Try these unique yoga and fitness classes right now on Yoga Download.com
Yoga for Runners: Enhance your Stride with Claire Petretti Marti
Cycle Yoga: HIIT & Flow with Ben Davis
If you’re an SNL fan, you probably can’t talk about one of our cleanser’s all-time favorite bite-size snacks without busting up laughing. To get the inside joke, be sure to check out SNL’s Sweddy Balls skit.
Our beloved Joy Balls (recipe in our book, page 260) have been known not only as a life-saving snack during the cleanse, but also a source of ongoing office humor, banter, and silly text messages between cleansers.
Is it us or do the words “nut balls” just make you smile? Our ball obsession has led us to make several incarnations of the original Joy Balls. Protein-Packed Almond Butter Balls (in our book page 261) Nut Free Joy Balls And new today…Amazeballs!
One of our good friends asked us to make a nut ball recipe by this name and we jumped at the opportunity. An 80:20 recipe because of the cacao, we hope you enjoy them and leave us a comment below! Are you giddy for nut balls? Let’s share some laughs below.
Keep on smiling,
Amazeballs Yield: 12 balls
Ingredients: 2 cups walnuts (you can substitute almonds or cashews) 1 cup dates, pitted ¼ tsp. sea salt ¼ tsp. cinnamon ¼ tsp. cardamom 1 tsp. vanilla extract 2 TB cacao powder 2- 3 TB tahini Black and white sesame seeds to coat
Instructions: In a food processor fitted with an S-blade combine walnuts, dates, sea salt, cinnamon, cardamom, vanilla, cacao, and tahini. Process until mixture is fine and comes together into a ball when you squeeze it in your hand. Roll 2 tablespoons of the mixture into a ball. On a small plate combine black and white sesame seeds. Roll each ball into the seeds to coat. Store in the refrigerator for up to 1 week or the freezer for 2 weeks.
Jo Schaalman and Julie 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 lead 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.
To learn more about “Jo and Jules” and to download a free e-cookbook for a sampling of the delicious food served up on the Conscious Cleanse, please visit their website.
Practice yoga with Jo & Jules from wherever you are!
Hot Yoga Detox with Jules Pelaez
Connect to Your Core with Jo Schaalman
I was listening to a podcast the other night and the woman speaking said that meditation makes life a little “LSD-y.” I burst out laughing and nodded my head with understanding. Every day I feel like my senses are becoming sharper as I choose to show up more presently in life. Maintaining a meditation practice has been a priority of mine and I seem to be getting a lot of feedback that I should continue doing it. I’ve come to believe that life will give us feedback if we’re being present or not.
We know when we’re taking care of our minds, our bodies, our relationships, our responsibilities…
We know because life begins to flow more smoothly, we feel more confident and connected to what’s going on. Things feel lighter. Life also gives us feedback if we’re not taking care of those things, things begin to feel sloppy and awkward. Life feels a little heavy. Meditation trickles into every area of my life. Since I spend so much time teaching, that’s where I get the most information about the state of my mind. If I’m off my game, I know that it’s time to start re-prioritizing things so that I can get back on. I love teaching more than ever right now and I’m totally certain that I’m on the right path. The more present I become, the more I know what’s going on.
It feels good to know what’s going on because that’s when we can begin to shape our reality and our life.
Things become almost magical. I really believe that all of our power lies only in this moment. It’s in the present when we are at our very best. Meditation improves our ability to be present and honest, to call ourselves on our own BS and to hold ourselves accountable. My memory has improved, my focus is sharper, everything seems to have been kicked up to the next level and I’m working hard to process it all by staying present. We can all be vehicles for great change. I think that when we start to wake up in this world and show up in a more present way, we become wonderful mirrors for one another. By being present we are taking the most effective and non-aggressive approach to creating change and leading by example with our wakefulness. While I’m really trying to turn my life around, I still mess up. I still say and do things that I’m ashamed of when I check out and forget to live in the present. I get feedback. Learning to forgive myself on the spot when this happens has been invaluable. In doing so I can check back in and smooth the situation out as I drop into awareness. Since my memory has improved, I find myself consciously choosing not to make the same mindless mistakes again.
Being able to pause and catch myself in a space of raw awareness before I speak or act has been one of the most powerful and inspiring manifestations of my consistent meditation practice. I have a lot more ideas that I want to write about in regards to meditation. It’s really helped me connect to my creative side and I’ve got a lot of projects in the works. I’ve never had “projects in the works” before, especially since I never really had any follow through. Now I can honestly say that I do and the more that I follow through with things, the less claustrophobic my mind feels. It feels really good to finish what I start and to finish things well. It feels really good to try and do life well. It feels good to become tolerable and appreciative of change and the constant ups and downs of life. I feel good and I think that it rubs off on my friends. Being present seems to be the gift that keeps on giving… More to come, I can’t wait to tell you! Namaste.
By Erin Wimert
Erin is a featured teacher on Yoga Download! Erin teaches yoga, barre and fitness classes for the last eight years in both Denver and San Francisco. She specializes in Vinyasa (Beginners-Advanced), Yin Yoga and Yoga Nidra and runs the teacher trainings for the barre program at Endorphin in Denver, Colorado. In her free time, you can find me reading her Kindle, loving on her cats, or working on music with her partner, Michael. Together, they co-teach and co-DJ in a group called Sonic Flow. She looks forward to sharing some time and space with you! You can also connect with her on her website, www.erinwimert.com.
Meditate right now, even if you've never tried it before!
Meditate with Gratitude with Pradeep Teotia
Meditate & Cultivate Calm with Keith Allen
How is 2018 treating you so far? Are you brimming with energy and excitement and making the most of each day? If you need a boost so you can feel like the strongest, most vigorous version of yourself, we’re thrilled to offer four new classes and five tips to motivate you.
We step onto the yoga mat for different reasons at different times in our lives. Sometimes our needs center on a spiritual practice, sometimes we need to release mental stress and tension, and sometimes we simply seek the physical benefits of strength, flexibility, and balance. The beautiful thing about yoga is with all the various styles; you can find classes suitable for whatever you need.
This week, our focus is on practicing yoga to cultivate a sense of vigor, which is defined as being strong, healthy, and full of energy.
When you feel strong physically, there’s a direct correlation to how you feel emotionally and mentally as well. It’s all connected. Building strength takes tapas or discipline, dedication, and inner fire.
Here are the top five reasons focusing on your asana practice pays off for your overall health and well-being:
1. Building core strength will protect your spine and help alleviate and/or relieve back pain. Strengthening your center is vital for excellent posture and preventing injuries. Poses to try: Navasana (Boat Pose) and Phalakasana (Plank Pose)
2. Building physical strength will improve your circulation and cardiovascular health, which in turn impacts your energy levels. Poses to try: Sun Salutation A and B
3. Building strength will help you maintain a balanced metabolism by enhancing muscle tone, circulation, and digestion. Poses to Try: Virabhadrasana 1, 2 and 3 (Warrior 1, 2 and 3), Arm Balances like Bakasana (Crow Pose)
4. Building strength will help you advance in your asana practice because you’ll be able to hold poses longer or access certain postures that require more muscular control. Poses to Try: Hold standing postures for 10 breaths.
5. Building strength will boost your confidence because you’ll feel invigorated and ready to face any challenge. Try any or all of our new classes this week for a confidence boost!
NEW CLASSES :
Nothing but Core II Claire Petretti Marti
EP's Yoga Rocks Eric Paskel (FREE CLASS)
Morning Badass Flow 2: Just Another Day Mark Morford
Transform Tension into Vitality Geenie Celento
Aim to live in a perpetual whirl of inspiration. The source of inspiration is different for each individual but produces the same result- a feeling of peace, acceptance, surrender, and excitement for the flow of life.
Ahhh, how great does it feel to pop out of bed, ready to kick the days booty?! If only we could infuse our lives with that constant feeling of inspiration…maybe it’s not as hard as we think. Often, you’ll find inspiration within your own heart, guiding you fearlessly and motivating your actions. Acknowledge this: inspiration will naturally arise depending on your day, your activities, and your life situation. Some periods of your life will flow abundantly with creative energy while other times, you might feel as if you’re sleepwalking through existence. Of course circumstances occur which you cannot control.
You’re not alone if you find yourself on a constant rollercoaster of inspirational ups and downs. However, you do have a choice to make habit and consistency of bathing in inspiration every morning.
Go ahead, light some candles, take an inspirational bath and soak in positive blessings.
Learning where you source inspiration from, is a huge step toward making changes in your life to keep your inspired inner fire burning bright. Figure out which keys will unlock your personal door to bliss.
Ask yourself these questions:
What makes you smile?
What lights your inner fire?
What motivates you to radiate throughout the day?
When was the last time you were really inspired?
What inspires you?
When you’re having trouble lighting your own inspirational fire, its important to have a toolbox of outside inspiration. There are literally an endless number of things you can chooce to do at any moment to feel more inspired.
Here are some simple and powerful ideas to give your inspiration a boost:
Does helping others inspire you? Check out a local nonprofit and donate your time. Short on time? Fill up a few bags with healthy snacks, water, hand warmers, toiletries, and an inspirational message. Keep them in your car and next time you pass by someone holding a sign, you’ll have a goody bag to hand them! Boom! Day made for both of you! Do other people infuse your inspirational vibration? Surround yourself with positive people. Look online for local ‘Meetups’ with people interested in similar things. Go to your favorite yoga class with a teacher who's known to empower and instill yogic inspiration during class. Call that one friend who you know can put a smile on your face. Does art fill you with inspiration? Art is everywhere. You don’t have to head to a museum to be captivated by artistic inspiration. Visit your favorite coffee shop with nothing but a great book. Browse Pinterest for ideas about decorating, recipes, or crafting. Attend the next local craft fair. Go to a concert. Purchase a random grab bag of goodies at a thrift store and see what you can create using only those items. My favorite way to find inspiration when life feels dreary and I’m feeling lackluster is asking other humans what they are passionate about. When people talk about their individual passions, they light up with an inspirational glow and everyone who’s a witness can feel it. It is magnetic. It draws you in. You’ll feel the warmth of their inspirational fire expanding as they radiate their passions.
So go, out into your day, into the world, into your next encounter with other humans and ask someone what inspires them? What are they passionate about?
The most beautiful part, it’s a two way street- chances are, you’ll be inspired just by feeling the warmth that you’ve just allowed someone to share his or her passion and sources of inspiration. Maybe they needed a reminder of what drives their creativity. Maybe you just handed them the mental match to relight their inspirational flame. Chances are you’ll be inspired just by having a short conversation with someone about what they are passionate about. Just do it. And then feel free to share your encounter with me.
I’m always happy to hear about the magical ways in which the universe brings us together and continues to shower blessings and empowerment on those in search of inspiration.
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.
Need a boost of inspiration?
Practice one of these Yoga Download classes, specially designed to inspire you!
This time of year can be busy, making it easy to push aside our health!
Simple self-care requires that we take the time to make a green smoothie, exercise, and cook good meals at home every day!
Life can feel overwhelming at times, but here’s the thing – time and health are two of the most valuable resources we have. If you’ve been struck down by the flu or other health crisis, you know this to be true! And time, much like our health, is in our control. We just have to make a plan and put health on our to-do list.
During our Healthy Challenge (get the details here) we’ve found many of your responses have had to do with remembering to eat or cooking food at home.
Today’s recipe is made in a crockpot (or Instant Pot) so you can set it and forget it. Come home to a warm home-cooked meal without having to spend a lot of time in the kitchen!
Our Crockpot Bison Stew is cleanse-friendly because we’ve swapped out the potatoes for parsnips. Yay!
Now, if you’re like us, soon you’ll have a house full of out-of-town guests! After a long day of travel, your guests will love nothing more than a warm, nourishing meal.
Just toss all the ingredients into the crockpot, set it low, call dinner done, and get back to your holiday shopping and festivities.
Enjoy!
With love and winter cheer,
Crockpot Bison Stew
Yields: 4 servings
In a sauté pan over medium heat add coconut oil until melted. Add onions and cook for 5 minutes and toss in the crock pot.
Place carrots, celery and parsnips on the bottom of the crock pot. Then add the bison on top of the vegetables. Add in garlic, bay leaf, peppercorn and salt.
Pour broth over all the ingredients. The liquid needs to cover the veggies and stew. If you do not have enough broth add water in. Cook the stew for 6-8 hours on low with lid on.
During the last hour, turn heat to high. Take the arrowroot and mix it with 2 tablespoons of water until it broken down into a liquid paste. Add to the stew and stir until stew is thickened.
(If you do not have time to turn the stew to high the last hour you can put the stew in a pot on the stove and bring it to a simmer. Add in the arrowroot and stir constantly until thicken.)
Optional: Top with chopped parsley.
Instant Pot Instructions:
Turn on your Instant Pot and press Sauté. Add your coconut oil. Once melted, add your onions and cook for 5 minutes, stirring regularly.
Then add your carrots, celery, parsnips, bison, garlic, salt, and peppercorns and mix them together. Add the bay leaves and broth.
Press Cancel on the Instant Pot.
Place the lid on the Instant Pot and turn to lock it. Ensure the valve on the top of the lid is set to sealing. Press the Stew button or Manual with 35 minutes. Both will provide you the same time. Once time is done allow natural release for 15 minutes or longer. Release the sealing valve once ready. Remember to wait until all the air is released before turning the lid.
Take the arrowroot and mix it with 2 tablespoons of water until it broken down into a liquid paste. Add to the stew and stir to thicken the stew.
Practice with Jo & Jules on YogaDownload.com!
Connect to your Core with Jo Schaalman
Hot Yoga Detox Class with Julie Pelaez
We all face a point in our life where things need to change. We can be directly inspired or have a traumatic life event shake things up. Either way, many millennials are trading in the booze for green juice. For those suffering from far greater issues of substance abuse, it can be a simple, solvable and affordable choice to make such a change, although challenging. That is the good news! For me, my drinking was a greater issue that resulted in a traumatic “wake up call”.
It was my own spiritual experience. I took a very interesting life path and would not change it for the world. We always are looking for ways to fit in and be accepted and to get to a place where we feel relaxed to be in social settings. For many people discovering yoga and mediation, some are doing all the right things and still not experiencing the benefits they desire from these practices. Many continue to not feel good enough, worthy enough or whole. For some, it's the subtle effects of drugs and alcohol that might be what's holding them back, without them realizing. I love yoga, but when I was drinking and doing these practices, I didn’t get the full benefits, because I wasn’t really doing the work.
As a woman, society has always programed me to never feel like I was ever good enough. I didn’t think I looked “beautiful” and I struggled my whole life with the skewed perception of myself as a person. So I drank.
I drank, as many do, to feel accepted in social settings. However, I learned my coping mechanisms were incredibly harmful, and yoga and spirituality had the power to change my life for the better. So I am here to impart my humble experience about getting sober and becoming a yoga teacher and a more spiritual person. Alcohol can turn some people into a hot messes. Thats right I said it! On the lighter side, alcohol may make you more willing to spill every thing you feel to someone after a few drinks. It might be easier to engage in conversations with people. You might even be more likely to take bigger risks. However, these don't always require “liquid courage.” It just requires the capacity to be honest to your self and who you believe you are and what you need and desire. That comes from your own reflection of self worth and does not need to come from alchohol or other substances. If your drinking is anything like mine one drink is simply not enough. I needed a few drinks just to get through any social setting comfortably. At the time I was touring with bands as a woman, so I drank whiskey to make me more like one of the guys. There was always a point where I drank too much. I would cross a threshold where I could no longer have in-depth, meaningful conversations. Alcohol is a depressant so while it made me feel happy in moments, it left me feeling more unhappy in the long run. I would get to a point where I was unable to walk to the bathroom without questioning how I was walking or if the words coming out of my mouth were even making sense. I was an extreme case. At times, I would even black out.
I'd wake up the next morning with this sort of sadness and shame, much heavier than the average person's hangover. There is no comedic relief from what happens during black outs and most times there is a lot of pain, suffering, and confusion. And there were so many emotions when the alcohol wore off! When you suffer from addiction, you stop emotionally growing when you take your first drink. Luckily for me it was a little later in life! When I got sober I had stuffed so many emotions in my energetic pipes, that when the air started to clear and the hangovers subsided, it was waterworks for weeks! I spent hours on end feeling all the feelings life had to offer that I had not been allowing myself to feel for years. I see so often now on social media, things like, “Well today was terrible. It’s wine time.”
So we are saying its okay to numb out and “relax” by having a drink, instead of journaling, meditating, or actually processing? Are we saying that this is a healthy way to cope? Unfortunately, for many, it is not healthy, regardless of how socially acceptable it is.
The spiritual path of yoga and meditation can be a better alternative. Please note this is a general statement and is not a reflection on everyone! We need to learn how to show our kids how to deal with feelings in a healthy way. I get so excited to see schools teaching meditation instead of detention. Its genius and can prevent a lot of substance abuse in future generations, as a way of coping with uncomfortable emotions! There are two important lessons in beginning to deal with your emotions in a sober way.
1. It’s 100% okay to just say I don’t know how to deal with my emotions! Processing things, events and conversations can take time and that is okay!
2. It is 100% okay to not have the sun shine out of your you know what 24/7. You are a soul having a human experience. You will be forced to feel, feelings and all that is doing is creating space. The feelings are not facts of how you should believe or view yourself to be all of the time. Our mind is tricky and it’s our ego that will destroy us and make us believe not only the grandiosity but the self loathing and hate. So just like in meditation you can acknowledge it, but you don’t need to always believe it.
For me, alcohol, my drug of choice, was a complete waste of time and money! I wasted so many hours drinking and being depressed. Not to mention my wallet could have been way more full. You can save that money for several months of unlimited yoga class packages! Imagine that! Or that vacation you always wanted but didn’t think you could afford? Alcohol has gotten to be quite pricey, especially out at bars. Sometimes, we even go out with friends to pick someone up. Do you really think everyone is meant to meet their future partner in a bar? I know every man I met in a bar was a man I didn’t want to be with. Sorry guys, it just wasn’t my vibe.
The amount of time I spent in dive bars when I could have been exercising, reading a book, hiking or even doing yoga was vast. The things I could have accomplished in that time would have been amazing! When I got sober not only was my wallet happy, but so was my body! I had more time to do things for me. I had even shifted out my friends. I was a toxic person in victim mode and surrounded myself with toxic people. My circle of friends are way healthier for me now. We drink green juice and ride scooters to waterfalls here in Bali! We go to the movies in the middle of the day and call each other to hold space for each other when we are in a space of emotional suffering, instead of meeting to drink our sorrows away. When I first started telling people I didn’t drink any more (keep in mind I was touring with bands), it was like I had two heads and it sometimes made people uncomfortable. They could not imagine why I wouldn’t want a drink! My drinking days were not glamorous by any means but it was hard at first to say "no I’m good". The more time that passed the better I became about it. The less fearful I was about being judged and most importantly the less reactive people became around the idea of me not drinking. Now I have so much fun out at night dinners, laughing with friends, sharing jokes and stories, and having a wonderful time. We all remember the next day and none of us have hangovers! You will find some supporters but don’t be surprised if you find resistance as well. Remember most people don’t know how to stop drinking.
It has been programed in their mind that they need to drink to fit into public settings and many don’t know how to genuinely connect with another human being without it. Again, for some, it's not a massive problem, but for some, it's a coping mechanism. For me, I thought it helped because I was depressed, suicidal, overly sensitive. Yoga challenged me like nothing else did. I started practicing yoga while still drinking. Still depressed. Still desperate and unsure how to just feel comfortable in who I was as a human being. I was meditating and that was cringe worthy and nothing was changing or shifting for me like everyone said it would. “Yoga is great for you! You will change so much!” Nothing profound changed, except I was getting exercise. Which was good, because I was not as depressed. Yet still could not stand myself. When I got sober in the spring of 2012 and things changed.
A few months into sobriety, my yoga and meditation practice changed. I experienced deeper states of meditation. I cried through a lot. I unclogged the pipes where I so desperately wanted to feel loved and worthy and more. I wanted to feel like I had a life worth living. Luckily, I had the help of an outside program that paired with yoga and meditation and for the next 5 years I realized a lot about myself, my drinking, and why sobriety was so important for me. I was able to learn how to cope with the sexual traumas I had faced over the years, countless terrible relationships with partners that were not good people. I started seeing red flags earlier and avoiding these past patterns. I started putting myself and my spiritual practices first. I became more focused on connecting with others on a deeper level. My friendships have flourished and are deeper and much less superficial. Through sobriety, I have learned to:
Ultimately I got exactly what I wanted. I feel peace and love for myself. I have a deeper understanding of my own self worth and have an easier time getting away from my ego and connecting with my higher self. I just had to do all the work to get there! It was not just yoga and meditation. They are phenomenal tools to be the best version of you but they are not the only tools. THE NEXT STEP: SOBRIETY CHALLENGE!
Did you ever challenge yourself to stop drinking 30, 60 or even 90 days? If you did, had you seen a difference in your life? Did it get better or worse? Were the feelings too intense that you gave up? Did you know most people can’t stop drinking? If anything written here resonates with you, I challenge you to give up alcohol for 3 months (yes, 90 whole days without alcohol).
See how it impacts your life! Journal about it. Talk to friends about it.
If you are struggling with addiction, it is nothing to be ashamed of. Know that you are not alone, and change is possible! If you are simply wanting a healthier lifestyle, this is one way to create a positive change in your life. You can even reach out to me! I am a sober living coach. I show people how to live and happily live in sobriety with the confidence to be grounded in who they are as a human being in their transition into sobriety.
By Ayla Grace Zelles
"I am a sober living coach, yoga teacher, public speaker and blogger. I live and teach by the simple rules that we are worthy of all that we desire. We can have a life we are wildly in love with. We just have to work for it and it is ours."
Whether you're needing a break or moving toward sobriety, Yoga Download's Yoga for Detox program can support your journey!
“Every moment is a fresh beginning.” —T.S. Eliot
Welcome to 2018! The New Year offers an excellent opportunity to start anew. Sometimes we need a nudge or reminder that every day we have a chance to create a fresh start. Use this New Year milestone to release what’s holding you in the past and open up to the next step on your journey through this beautiful and crazy life.
Whether you like to create resolutions or not, you can benefit from treating each moment as an opportunity to begin again. Harness the energy from the Full Wolf Moon on January 1, 2018, to leave your unhealthy patterns and habits in the past. Take the time to write down your true desires and dreams for a vibrant today and a richer tomorrow. Consider your top intentions for your health, your personal life, and your career, then commit.
Remember yoga is about becoming present. Yoga is about living in the now and experiencing the ease and the discomfort of each day. This moment is the right one to start living your best life. Whether you've decided you want to get into the best shape of your life, live more in balance, love yourself more, or be happier, you can. Starting right now.
We here at YogaDownload.com want to partner with you on your journey to your best self, on and off the yoga mat. This week, we’re thrilled to offer you four new classes to support you physically, mentally, and emotionally. Not only are we bringing you new practices, we’ve created a challenge to help you leap into the New Year with passion and energy.
These diverse classes are also part of our Fit & Fearless 21 Day New Year’s Challenge:
Empowerment Flow 2: I am Worthy with Jackie Casal Mahrou
Inner Thigh & Core Burner with Becca Riopelle
Yoga Alchemy: The Hot Mess with Mark Morford
Guidelines for a Balanced Life: Pranayama with Les Leventhal
Check out our Fit & Fearless 21 Day New Year’s Challenge. The theme for the first week of January is Strong Beginnings. Each day we’ve got two classes for you to kick-start your day. We encourage you to journal how you feel after practice and to document your efforts each day. Congratulate yourself on beginning 2018 with a bang!
An auspicious full moon graces us on New Year’s Day with encouragement to start 2018 in alignment with your highest ideals. The Cancer full moon’s energy increases our unconscious and emotional activity, putting our hearts in touch with our minds. The past year (2017) as been rife with imbalances between masculine and feminine.
Whether it be global imbalances of women’s rights and equality, national imbalances of the increased awareness around sexual assault, or earthly imbalances of natural disasters and global warming, or any other personal imbalances you encountered…it is clear that a shift and a focus on the feminine is necessary now.
The zodiac sign of cancer is ruled by the moon, so to find our New Year’s moon in the sign it rules bodes well for the feminine, especially as Cancer is the “mother” symbol of the zodiac. The moon itself finds close alignment with the great goddess of the sky, Venus, improving our odds of a close alignment with feminine forces inside and outside of us. There is also a powerful relationship with Pluto, suggesting a powerful transformation in our perceptions of balance between masculine and feminine.
Perhaps most significantly is the soft relationship between the moon, Mars, Jupiter and Neptune. Mars, as the powerful masculine force of the planets is being asked to soften, and cherish the moon and Venus. It’s will serves the feminine through spiritual practice and soul connection, as well as a recognition of the joy of partnership.
The partnership here is between the universal forces of masculine and feminine — which exist within all of us. Regardless of gender or orientation, take this opportunity to notice how these forces manifest within you. Have you repressed the feminine? Chosen aggression, strategy, willfulness, might, or rational thinking over relaxation, receptivity, flow, and acceptance? Have you pushed down the urge to slow down, say no, or speak up for your deepest needs? If you have, then the primary way to restore balance to the external world is to begin within.
Let this new year’s day be a chance to reset and recalibrate your own internal masculine and feminine. Use this full moon energy as a chance to enhance feminine qualities and step into the flow of grace. When you feel deeply connected to your soul’s desires, you then have the means to manifest them in the world – representing the perfect balance between feminine and masculine within.
Alchemical Ritual for the Cancer Full Moon
As a water sign, Cancer is immersed in the watery world of the emotions and our unconscious drives. On the low side, this fluid sign becomes moody and overly sensitive, seeking self-protection at all costs. This full moon ritual for Cancer accentuates the high side of sign so we express our emotions in a healthy way, allowing for receptivity, acceptance, nurturing, growth and self-care along the way.
Cancer's ruler is the moon, the luminescent body that shines light on our dark areas, namely, the unconscious. While Cancer sometimes falls prey to the shadow with emotional instability, it also has the opportunity to heal any wounds left untended, and brings awareness to our own darkness, ultimately revealing its light. To keep Cancer’s energy elevated in this ritual, try donning white clothing and gather white stones such as moonstone and place them in the center of your ritual space. You may also place your sacred items in a silver bowl or chalice, as silver compliments the moon.
Bring in the water element in some way, perhaps by placing a few drops of essential oils in water in the silver vessel, if you have it (jasmine, lemon or sandalwood oils work well with Cancer). These essential oils can be used to anoint your third eye chakra before and after your ceremony.
Use sage, sweet grass or palo santo to cleanse yourself and the space by encircling your own body three times with the smoke. Light a few candles and dim the lights.
Sit in the center of your space and bring the hands together at the heart center. Connect to the third eye, the location of intuition and our internal moon and say the following invocation aloud:
Moon, keep my eyes open to the messages that come from within me so that I may heed their lessons in my life.
Sit quietly as you call forth a dream image. Ask the unconscious to deliver an image that you need at this moment. Be patient and pay attention. Do not force or manipulate this process in any way. Rather, stay attuned to your breath. When you receive your dream image, simply observe it. Watch it move, hear it speak, or feel its presence. Rather than impart your own meaning to it, allow it to bring meaning to you. Let it express to you what it needs.
When complete, turn the internal gaze to the third eye and chant Om three times. Place the moonstone (or other white stone) in your hand and hold it to your third eye. This is now charged with the energy of your intuition and helps to connect you to it when needed. Snuff the candles and place the stone somewhere prominently enough that you are reminded daily of the power of your intuition. This ritual allows you to find the meaning in your life, knowing that the meaning always comes from within you.
By Alanna Kaivalya
Alanna believes Yoga is for everyone and each student can develop the self-empowerment needed to embark on a personal journey to meaningful transformation. On this principle she founded The Kaivalya Yoga Method, a fresh take on yoga emphasizing the individual path while honoring tradition. Teaching students since 2001, teachers since 2003, Alanna has written and developed teacher trainings worldwide for top studios and independently. In January she debuted a comprehensive 200hr-online teacher training with YogaDownload. She holds a Ph.D. in Mythological Studies with an Emphasis in Depth Psychology from Pacifica Graduate Institute, has authored numerous articles and two books: Myths of the Asanas, an accessible practitioner’s guide to stories behind beloved poses; Sacred Sound, a yoga “hymnal,” illustrating the role of chant and mantra in modern practice. Look for her third book, Yoga Beyond the Mat. She lives in New York City with Roxy the Wonderdog.
Interested in learning more about astrology? Check out YogaDownload.com's The Sun, Moon & Stars: Yoga & Astrology package!
Psychoneuroimmunology (PNI) is a field of research that deals with the interaction of the central nervous system, the endocrine system, and the immune system, and how these systems can be altered through behavior and stress. The immune, nervous, and endocrine systems communicate to maintain health. All of the systems are interconnected. The interest in PNI is the effects of thought and emotion on our health. Stress affects the entire Be-ing, nerves, cells, tissues, and systems of the body (individual and global). Stress if held, can disrupt nervous, endocrine, and immune system functioning resulting in “dis-ease." What is our body communicating to us?
Controlling stress begins with taking control of the feelings we hold in our mind, because our feelings determine our thoughts we hold in the mind. Thoughts are profound.
Scientific research is showing that thought actually travels faster than light. The challenge is bringing the thoughts/feelings from the subconscious into the conscious mind. Once conscious we can cognitively work in shifting perception and behavior. Are the thoughts/feelings true? Feelings, conscious or not, are causing your thoughts and beliefs, influencing your behaviors, and the effects you are now living. It is possible, to live what you truly desire in your life. This is good news. When we venture into the journey of healing we create the space for others to heal as well. We have the capacity to heal all relationships, all contacts just through mindfulness and single pointed focus.
The practices of yoga can support a balanced internal environment which will ultimately benefit the practitioner and result in the experiences of mindfulness. We cannot evolve without balance. It may take a lot of work to keep showing up and create the balance, but through repetitive practice it becomes easy and joyful. It is good to take responsibility of the internal movements, if we are interested in our health. If we are interested in our health, we also must be willing to eventual and inevitable change. We must be willing to take on new perspectives.
Stress is usually a measure of our resistance to change.
Many will often defend outdated thoughts so strongly engrained in our psyche due to attachment and even identify with them. Remember, physical change follows energetic change. Healing initially creates identity crises until we are able to let go. Letting go allows receptivity to the present moment, where all life is happening. A good mental exercise is to ask yourself, what is my relationship to change? How can I align myself into the conscious state of allowance? What is my body trying to communicate to me? All is interconnected, wired together.
It is exciting when we realize we can presence ourselves in our lives. That it is not only a choice, but also an adventure of effort and surrender. As we begin to see and admit the truth about ourselves and our roles in creating our reality, we begin to let go the tragedies of self doubt. Our external life circumstances are reflections. Most of us choose stress to avoid change at all cost. It is the cultural conditioning that inspires the rooted belief that the world is out there and coming in at us. We will continue to suffer with change until we learn how to presence ourselves in peace. In peace we will start to witness the laws of nature, and be inspired to create positive movement.
The practices of yoga, Reiki, psychotherapy, and meditation will assist us in making decisions and taking responsibility for our current actions, thoughts, and words. We begin to “in-joy” the process, as we witness the benefits of growth. Personal effort is necessary. Surrender is necessary. Happiness is an inherent nature. The healthier and happier we become the more we are revealed our purpose of doing all that we can to uplift the life's of others. We begin to see ourself in other. We begin to see the Highest in other, in our self.
My teachers and the Jivamukti Yoga founders, David Life and Sharon Gannon told me that “You drive your own karma.” I believe the source of strength to get through the growing pains of change is revealed in the “Sadhana.” It is in the “practice.” Just for today do not stress. Do your Best. Let Go, Be Patient, Trust and Find Acceptance in the Highest. If we pay attention and know that all is coming, regardless of our preferences, we are getting closer to uprooting our attachments to suffering, and discovering peace. “Pade. Pade.” Step by Step, Foot by Foot. Change on all levels, our world is in movement. Love, light and bliss absolute! Trust that there will be signs.
In Gratitude to my Teachers, 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.
Stress less with this quick yoga class right now, from anywhere!
Quicky Stretch & De-Stress with Celest Pereira
If you're looking at losing weight, then creating a personalized diet plan can be the way to go. It's easy, free, and puts you in control of your own diet journey. This guide has everything you need to know about creating a plan, and helping you stick with it.
Why use a personalized diet plan?
There's several different reasons why you might want to create a diet plan. Everyone's weight loss journey is different, and everyone has different needs. For example, you may be very active so need more calories than most dieters. You could have dietary restrictions that regular diet plans don't address. Whatever the reason, a personalized diet plan can fit you just right.
They're easy to put together, and you can see exactly what you should be eating every day. Unlike regular diet programs, you can ensure that you're eating enough to feel satisfied, and you won't miss out on everything that you love. As you can see, it's the best way to diet.
What is a diet plan?
A diet plan is a roadmap of what you'll eat for every meal. This doesn't mean that you'll be planning your meals down to the lat detail, but you will look at what goes into your meal. It helps you be more mindful of what you're eating, and makes sure that you're eating the right portions.
Speak to an expert
Before you start making your own diet plan, it's a good idea to speak to a dietician first. As mentioned earlier, everyone is different when it comes to their weight loss needs. You may need something different to the example plans you're seeing online.
The dietician will assess your current diet, activity, and goals, and then run you through what you need to do. They'll suggest how many calories a day you need to be eating, and what size portions you'll need. They can even suggest foods that could be good for you, given your current health and other needs.
Tools to help you create your plan As you create your plan, it's helpful to have some tools on your side that will help you out. Give these tools a try to make sure you're getting the most out of your planning: 1. Have someone online write it for you: Not sure how to structure your plan? Don't worry. This site or others onnline can help you find a writer who can write and design your diet plan for you. Give them all the details of your diet plan, and they'll put it all together for you. 2. Eat This Much: This online app is fantastic for dieters. All you need to do is put in how many calories you want to eat, and in how many meals. You can even specify what kind of diet you stick to. Then, click 'generate' and it'll give you a meal plan packed with tasty foods. 3. Custom Food Planner: This tool will help you work out how much you should be eating with each meal. Put in your details, including your height and weight, and it will give you all the numbers you need to work with. 4. Atkins Plan: The Atkins diet has been popular with dieters for years now. If you're looking for a way to lose weight, this site gives you detailed and easy to follow plans to use.
How to create your diet plan Now that you have all the tools in place, let's create your diet plan. First, you're going to need to know what types of foods should be in your plan. Most dieticians recommend using the following food groups:
In each meal you could have up to four food groups included in it. For example, for breakfast, you may have two different proteins and one fruit. For dinner, you could have one protein, one grain, and two vegetables.
Portion sizes Next, you need to know your portion sizes. If you've seen a dietician, they'll have told you exactly how big your portions should be. If not, this guide will tell you what you should be eating.
Portions sizes will differ depending on your gender:
Create your plan Now that you have these essential numbers, it's time to create your plans. Using these and the tools above, you'll create daily or weekly plans that will suit your needs. For example, here's what one day could look like if you're on a 1200 calories a day plan.
The last thing you'll need to do is find foods that will suit your needs. The above tools will help you find interesting food combinations that will keep you full while you're losing weight.
Tips for eating healthy While you're on a diet plan, you'll need to find new ways of eating that will be much healthier for you. Here are some tips that can help you on your way.
Drink more water: You've heard it before, but that's because this tip works. Try drinking a glass of water with every meal, and you'll soon see the difference.
Don't skip breakfast: If you do this, you'll know that by lunch you're hungry and will eat anything. Stick to the plan and you'll be fuller for longer.
Keep saturated fat and sugar out of your diet: These foods aren't nutritionally beneficial, and won't help with weight loss. Now you have all the tools to build yourself a diet plan. You'll find dieting is much easier than you'd think.
By Jennifer Scott
Jennifer works as online editor at Best Australian Writers. Also, she is a business developer that works in different areas of education, technology, security and various types of online marketing. Prior to business developing Jennifer was consultant at Deloitte, and managed security services provider and developer of a wide range of security solutions.
Support your weight loss with this 3-week Yoga for Weight Loss program!
Happy Holidays from YogaDownload.com!
We hope you’re enjoying the last days of 2017, and are filled with positive energy and peaceful light. Sometimes, however, the holidays can feel more stressful than joyful. On one end of the spectrum, you can take the celebrations too far and overindulge with cookies and pie, wine and cocktails, and too many family obligations. On the flip side, the holidays could stir up mixed emotions and even sadness.
Whether you love the holidays or hate them, we’re here to help you navigate the last week of the year with four new classes designed to make you sweat, smile, and shed lingering stress. Sometimes you simply need to take some time for yourself to maintain your equilibrium. A vigorous asana practice can snap you right out of your thoughts and launch you into a place where you’re tuned into your physical body. By stepping out of your comfort zone and challenging yourself physically, you can quiet your mind and refill your emotional well.
This week, we’ve got four new classes focused on helping you blow off some steam and stoke your metabolism.
If you’re ready to tap into your inner wild side, try Jill Pedroza’s Wild Thing Flow. Have fun, laugh, and sweat out lingering stress.
You won’t have time to feel bad about overindulging with Shannon Paige’s Apex Fusion Standing Balances: Binds, Balances and Backbends - Oh My! The binds, balancing postures, and backbends will rev up your metabolism and stoke your inner fire.
If you’ve spent too much time lounging on the couch eating holiday treats, you’ll love this great new invigorating practice with Jackie Casal Mahrou’s Get Your Yoga On. Remember that a challenging physical yoga class will also help you feel lighter emotionally and mentally as well.
Mark Morford’s latest offering: Absolution Flow: A Call to Arms will completely engage you from start to finish. Trust us, you’ll release any stuck or stagnant energy not only in your physical body, but in your emotional, and mental bodies too.
So, step away from whatever you’re doing and take the time to decompress from the holiday season. Strengthen your muscles, enhance flexibility and endurance, challenge your balance, and sweat. This week's four intermediate and advanced classes are our holiday gift for you. You deserve it!