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
Ingredients:
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.
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
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
Instructions:
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!
It’s time to start planning holiday meals! While pumpkin pie is usually a Thanksgiving thing, people love it for celebrations any time of year, so I decided to do a healthy twist on this classic favorite. I must admit, I’m not much of a pumpkin pie girl, I much prefer chocolate, but this nearly raw variation is heavenly. It’s an amazing 80:20 dessert. It’s silky, creamy, rich and decadent, free from sugar, dairy, eggs and gluten. And best of all, it tastes just like the real thing! Enjoy and be sure to whip up some homemade vegan coconut whipped cream to go on top. Do you have a classic favorite that you would like us to Conscious Cleanse-ify for you? Be sure to leave me a comment below. With pie and gratitude, Nearly Raw Coco Nutty Pumpkin Pie Yield: 8-12 slices
Ingredients: 2 cups raw pecans ¾ cup shredded, unsweetened coconut 6 dates, pitted and chopped (about ½ cup) ¾ tsp. vanilla extract, divided ¼ tsp. sea salt ¼ cup + 1 TB. melted coconut oil, divided 1 15 oz. can of pumpkin (about 1 ½ cup) ½ cup almond butter 2 TB. maple syrup 2 tsp. ground cinnamon ¾ tsp. ground nutmeg ½ tsp. ground ginger Pinch of ground cloves & sea salt Stevia, 10-20 drops or to taste (optional) Directions: To make the crust, in a food processor fitted with the S blade, add pecans, shredded coconut, dates, ¼ teaspoon of vanilla, ¼ teaspoon sea salt, and 1 tablespoon of melted coconut oil. Pulse until the mixture has the consistency of breadcrumbs and pulls away from the sides of the container. Scoop the mixture into a 9-inch pie pan and press evenly onto the bottom and up the sides of the dish. Chill in the refrigerator for 1 to 2 hours. To make the filling, add remaining ¼ cup of melted coconut oil, pumpkin, almond butter, maple syrup, ½ teaspoon vanilla, and spices to a food processor or blender. Blend for a couple of minutes or until silky. Once blended, taste the mixture for sweetness. To make sweeter, add 10 – 20 drops of stevia slowly until you’re happy with the flavor. Remove chilled crust from the refrigerator and scrape filling into the crust. Use a spatula to level and smooth filling. Cover with plastic wrap and transfer back to refrigerator and let chill at least 8 hours, or overnight. Serve with a dollop of homemade vegan coconut whipped cream.
Need to detox from the holiday season? Treat yourself to this 5-class Yoga for Detox from Overindulgence Program!
You’ve probably seen mala beads being worn by your meditation friends—they are beaded necklaces or bracelets with a tassel at the end. While mala beads are worn as beautiful spiritual jewelry, they can also be used as a powerful aid in meditation. Most places and companies that supply mala beads, have a wide selection of gemstone, wood and seed malas to choose from, so it's important to recognize the different effects of malas depending on which gemstones they are made of.
Here are two simple ways mala beads benefit those who wear them.
1. Mala beads carry specific intentions and energetic properties. If you know your struggles in life you can select a mala with properties to help you overcome these obstacles. Buying a wood or gemstone mala that has specific intentions and qualities that you're needing, will help you in real ways. Gemstone malas will allow you to carry those intentions and qualities with you wherever you go, and serve as a powerful reminder of how you're desiring to grow. 2. Mala beads help deepen one's meditation practice to create more inner peace and less stress. Meditation is a powerful practice in yoga and Buddhism. Using a mantra, a Sanskrit or Tibetan prayer, for meditation can create more potent mental, emotional and physical breakthroughs. Using mala beads in meditation helps to calm inner thoughts and obtain mindfulness. The yoga prayer beads are made of different stones that help you to get the answers you've been searching. The ultimate result is emotional stability, less stress, and inner peace that can be steady regardless of changing life situations.
By focusing on the mantra, and keeping count with the beads you more easily improve focus and concentration. If you have a friend that could use some extra focus and concentration, gift them some mala beads!
Here are the powers and qualities you can cultivate with specific gemstones on your mala:
• Howlite helps us be patient and stress-free. • Lava stone gives more physical strength, mental power, and clarity. • Labradorite to awakens magic and the gift of serendipity and synchronicity. • Blue Agate inspires more creative. • Amazonite connects us to our inner power. • Amethyst is perfect for more stability, strength, and inspiration. • Carnelian brings prosperity and good luck. • Chrysocolla promotes love, understanding, and balance.
Now that you know all of these great benefits of malas, you might want to pick out some for yourself or buy them as a gift for someone special in your life.
By Michelle Bouchard
Michelle Bouchard has dedicated herself to teaching, studying, and writing about yoga for over 20 years. She is currently the metaphysical gemstone advisor for Japa Mala Beads. Apart from her absolute joy for the practice and philosophy of yoga, Michelle loves to travel around the world, hike, dance, and swim in oceans, lakes, and streams. She believes yoga and meditation can help bring change and harmony in the world and make human life free from suffering. Japa Mala Beads has an amazing selection of over 160 different mala bead designs!
Practice meditation right now (with mala beads if you have them) on YogaDownload.com!
Meditate and Cultivate Calm with Keith Allen
Let’s put on our party hats and howl at the moon because it’s time to celebrate the solstice. Whether you’re in the southern hemisphere and enjoying the longest day of summer or in the northern hemisphere savoring the longest night of winter, now is an opportune time to align yourself with the natural cycles of the universe. On December 21, 2017, the Sun reaches its southern-most position as seen from the Earth and appears to be motionless before reversing its path. In Latin, solstice literally means “sun” sol “stands still” sistere.
Celebrating the change of seasons on the solstice reminds us we are anchored to the earth, and are merely a tiny speck floating in a vast, mysterious universe filled with other suns, moons, planets, and galaxies. Yoga is our time to connect not only with ourselves, but also with the world around us. We can capitalize on this universal pivot point in our solar system and adjust our perspective to the subtle changes and cycles both outside of and within us.
Ancient yogis recognized our bodies’ connection with the Sun and Moon.
Hatha yoga’s name derives from Ha-tha, which means Sun and Moon in Sanskrit. Ha = Sun. Tha = Moon.
Astrology is the study of how we are influenced by the stars, sun, and moon. By aligning the practice of yoga with astrology, we are empowered to become more attuned to the universe and achieve a deeper state of wellness and fulfillment.
Harnessing these ancient yet relevant principles can aid us in expanding our awareness and shifting our day-to-day perspective. For example, learn to use the power of the New Moon and Full Moon to set intentions and create abundance in your life. During the two weeks when the new moon waxes is the optimal time to manifest what you desire in your life and use the positive shift to support your efforts. Use the energy of growth to expand your own intentions. When you are seeking to release patterns or let go of what no longer serves you, tap into the two weeks following the Full Moon. While the light of the moon wanes and universal energy contracts, spend your efforts in quiet reflection and contemplation.
Knowledge is power and by learning how to employ universal cycles and patterns, we can influence our own internal rhythm.
These tools can have subtle, yet profound benefits to your day-to-day life. This week, we are thrilled to offer a unique package of classes from Geenie Celento, Yoga & Astrology: The Sun, Moon, & Stars, which implement astrological elements and support your ability to uncover a new layer in your personal practice.
1. Geenie Celento - Astrology Flow : Jupiter in Libra 2. Geenie Celento - Astrology Flow: Saturn Transit 3. Geenie Celento - New Moon Flow 4. Geenie Celento - New Moon Meditation & Breathwork 5. Geenie Celento - Full Moon Flow 6. Geenie Celento - Full Moon Meditation & Breathwork
Throughout my 9 years as a Counselor, I have realized that the holidays are truly a very dark time for many, and it’s not just for the 15% of us in the population who suffer from Seasonal Affective Disorder. For us, the literal dark and cold of the season itself is a big piece of the puzzle, and all of the stress of the holidays piles on top of an already depressing time. Stress and expectations run high, to-do lists become far too long, and the pressure slowly builds. Not gonna lie, it’s a big part of the reason I enjoy a warm life in Bali now!
As the holidays draw closer, it seems like everyone is on the brink of explosion. Many feel the pressure of responsibility to hold family traditions together. Consumerist-driven comparison has us all in a tailspin. What is supposed to be the jolliest holiday turns into a disaster as we simply and impossibly try to keep everyone else happy. Somewhere along the way, we let ourselves slip through the cracks. What about YOUR needs? Where is the time to take care of the most important person of all? Your very own self. It’s an easy time to crack; to break; to give into the darkness.
I get it. I see you. I’m here for you.
Christmas brings up many mixed feelings in my world. Guilt, joy, shame, and loneliness to name a few! The culture around gift-giving is an interesting piece of this. I feel like it has the potential to be such a beautiful tradition, but it is also all-too-easy to miss the mark. When expectations get involved, that really complicates the whole thing. How often have you received a gift that shows the gift giver doesn’t actually know you at all? How much worse is that than not receiving a gift at all? And then of course there’s the pressure to make sure we don’t accidentally do that to someone else! It can be enough to suck the joy right out of the whole tradition.
I would like to make a suggestion. A small step, but with the power to turn this thing around, and put some of the love back into it, where it matters the most.
Step 1: Buy and/or make yourself a present.
It doesn’t matter how small or costly, as long as it is thoughtful, and you will truly love it. Perhaps something you typically would never buy or make for yourself. Have you ever taken yourself out on a proper date? There’s an idea! This is an opportunity to show some radical love for the person who has gotten you this far.
Step 2: Take the time to wrap it.
Make it beautiful. How would you present a gift to someone else who you care deeply about? Do the same for yourself. Allow yourself to feel how much love you’re putting into yourself, and what this symbolizes in your life. You are absolutely worth taking the time to make something beautiful for. You are just as deserving as anyone else.
Step 3: Put it under the tree, or wherever you put gifts waiting to be given.
Infuse yourself with joy on Christmas morning, or whenever you prefer to give and receive gifts. Really feel the loving energy that went into this gift for you. Let this be a reminder that happiness can always come from within, and needs be reliant on no one else. You can always take the time to be grateful for your own admirable qualities: Your empathy, compassion, strength, beauty, inspiration, resilience, cheerfulness, open-heartedness. It’s time to celebrate all things that make you, YOU!
There is no better time than the present to stop, and remember what’s important. The reason for the season. If it’s all about spending time with loved ones, and showing those close to you that you care. Don’t forget about the very most important one. The one who you are destined to spend the rest of your life with. YOU. This is a perfect time to set your sights on what is truly important for 2018, and set the tone with making yourself a priority. Just imagine the ripple effects!
Happy Holidays to you, and remember to let the love flow both ways this holiday season. The more it flows in, the more it can flow out. Byproduct: A Much Brighter and Happier Place To Live, for all of us!
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 gorgeousl goddess of a partner. Together, they combine forces to share their Sonic Freedom Yoga classes around the world.
As many of us in the northern hemisphere approach the coldest weather of the year and flu season, I thought I would share with you my new favorite go-to soup when I feel under the weather. Over the years, as I’ve slowly worked to better my health with a plant-based diet, I’m usually a little puzzled as to what to eat when I get sick. When it comes down to surviving the flu, I’m sure I’m not alone in thinking chicken noodle soup, ginger ale, saltines, toast and jelly. And even though I haven’t had any of that stuff for a few decades (or the flu for that matter!), they’re still ingrained in my mind as flu comfort foods. What I know and live by, most importantly when I’m sick, is that whatever I’m going to eat has to be nourishing and healing, and not simply comforting – although all of the above would be nice. Aside from homemade chicken noodle soup, which isn’t going to happen when you’re sick unless mom lives nearby, none of the previously mentioned foods are going to support your immune system with any extra love.
When you’re sick, boosting your immune system’s fighting power with nourishing, vitamin and mineral-filled food will help you feel better faster. As a veg-head who hasn’t eaten chicken noodle soup since high school, over the years I’ve turned to miso (pronounced mee-so) soup. Miso, which has its origins in Japan, is traditionally referred to as fermented soy. It’s known as an all-purpose, high-protein seasoning that’s most often used in soups, salad dressings and veggie dishes. It’s rich in vitamins, minerals and contains all eight essential amino acids. It also has quite a few healing benefits now back by scientific research – reduces the risk of heart disease, hypertension and breast cancer, to name a few. Since creating the Conscious Cleanse and learning that I have a soy-sensitivity (makes me gassy, puffy, bloated and gives me acne – as if getting the flu wasn’t enough), I’ve been looking for a soup can deliver the same nutritional benefit and comfort of a traditional soy-based miso soup. Enter Chickpea Miso Soup. Chickpea miso is exactly what it sounds like – It’s a miso paste made from fermented chickpeas (instead of soy). Look for chickpea miso in the refrigerated section at your local health food store next to soy miso or order online. We like the South River Miso brand. This soup saved me the week I was ill with the flu. It’s quick and easy to make (under 5 minutes!), light on the digestive system, warming and comforting. Just what the doctor ordered! I hope you enjoy it as much as I do. Stay warm and healthy. Spring will be here before you know it. With love and chickpea miso,
Chickpea Miso Soup Yields: 4 cups Ingredients: 1 carrot, shredded 2 green onions, chopped 4 cups of vegetable broth or water 2-3 TB. chickpea miso paste Directions: In a medium saucepan over medium heat, bring broth (or water) to a gentle boil. Reduce heat to low and whisk in miso paste until dissolved. Stir in carrots and green onion and simmer for 2 to 3 minutes before serving. Serve over brown rice (optional). Variation: Miso can be made using a combination of any ingredients. Think dried shitake mushrooms, dried wakame seaweed, garlic, ginger, or bok choy.
Enjoy more healthy, simple, and delcious recipes from Jo & Jules on Yoga Download here!