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.
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.
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 with Gratitude with Pradeep Teotia
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!
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 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!
The new moon in Sagittarius on December 18, 2017 gives us plenty of opportunity to let go of what no longer serves us in preparation for the coming new year. This new moon happens just a few days before the winter solstice on December 21st, and the darkness of the new moon combined with the yearly celebration of the darkest day of the year signifies a cosmic urge to turn inward, look carefully at our shadow, and surrender whatever we deem no longer of use.
This call to surrender and let go comes to us on a variety of levels. Alongside the new moon, we find a collection of planets that urge for transformation in the realm of structures and systems, sensuality and relationship, as well as communication and personal truth. We are urged to examine any dogmatic beliefs, and explore new ways of thinking that may expand our consciousness in alignment with our goals.
The darkness of this time of year is deeply symbolic. Representing the deepest layers of our unconscious, the darkness is where the greatest potential for growth and transformation lie. Without exploring our own darkness, we have no hope of a return to light. The winter solstice has long been associated with a “return of the sun,” or a redeemer that brings the light. For us mystics, that redeemer is ourselves, and our ability to unite with a Christ-consciousness is the ultimate symbol of light’s return. Of course, this light is within, and when the symbolic moon (unconscious) moves aside to reveal the light (conscious), we find ourselves on a new level of awakening.
This process is constant, and cyclical, which is why we find opportunities to explore darkness and shine brightly every month with the cycles of the new and full moon. We also find this in a grander fashion with the yearly cycles of the solstices. Never more than right now is this cycle amplified with the new moon and solstice being three days apart — three, a powerful number of revelation and resurrection — is important here, because it is just enough time to let old ways of thinking die, before bringing our new level of consciousness to life.
In whatever way you need to move into the darkness now, do it. On whatever level your soul calls for release and rebirth, answer the call. Pay heed to the planets and the stars that dimly shine upon you to give just enough light to show the way, but not so much to prevent you from finding your own light within. Now is the timer and the cosmos are clear on the request: Let go, and shine on. As a fire sign, Sagittarius is known for its vivacity, tenacity and exuberance. On the low side, this easily becomes egotistical, dogmatic and aloof. This new moon ritual for Sagittarius highlights the high side of Sag which allows us to explore our inherent belief systems and expand fully into an authentic expression of joy.
Sagittarius is ruled by Jupiter, who is known for his joviality, and zest for life. Jupiter encourages expansion in all areas of life, so it is important to ensure what we expand is the highest expression of this new moon energy. Otherwise, we can get caught in a vicious cycle of negativity or callousness toward others.
Alchemical Ritual for the Sagittarius New Moon
Gather blue stones such as topaz, amethyst or turquoise, and place them in the center of your ritual space. If you have essential oil of myrrh, or myrrh resin, use it to scent the air as you prepare for your ritual. Use essential oils of myrrh, clove or anise to anoint your hips and thighs (ruled by Sagittarius) before and after your ceremony. Use sage, sweet grass or palo santo to cleanse yourself and the space by casting the smoke over yourself and encircling your own body three times. Light a few candles and dim the lights. Bring into your ritual space a symbol or talisman of your inherent or childhood belief system. Place it just in front of you as you sit down and close the eyes, coming into a quiet, meditative state of mind.
Say the following invocation out loud: "Sagittarius and Jupiter, help me expand the wisdom of my spirit, and let my soul’s deepest truths be focused outward in an authentic expression of my life."
Feel the presence of the symbol or talisman and allow it to appear in your mind’s eye. Focus on the breath and tune in to its image. Allow for any messages or feelings from the image to arise. Rather than engage in dialogue with it, simply let the image speak to you. Spend a few moments quietly listening to the image. Sit with the message given to you by the symbol or talisman. Absorb it, and reap the fruits of the message in your body. When complete, take a few breaths, then chant Om three times, and snuff the candles. Place your talisman in prominent view and whenever you see it, let it remind you to stay connected with your soul’s fullest expression of authenticity.
This image (and others) serve to be outward expressions of our deepest truths. It is a reminder of how we use symbols to make sense of our world and bring to life that which is within us. Let it help you bring forth the light that is 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.
Alanna is also the head teacher of Yoga Download's 200-hour Online Teacher Training Program. Learn more and enroll here!
This week we bring you four new classes to help fall asleep, have wonderful dreams, and awake recharged and clear for wonderful days.
When you were a little kid, you probably battled your parents to stay up as late as possible and avoid an early bedtime. As you transitioned into adulthood, sleep still seemed optional: there can always be so much to do! And, once upon a time, when you were ready to go to sleep, you could lay your head on the pillow and drift off to dreamland. If you are lucky, falling asleep still comes naturally.
For many of us, insomnia is an occasional or chronic issue. Our world is zooming at warp-speed and keeping up can launch our nervous systems into overdrive or the “fight or flight response.” Despite physical and mental exhaustion, the minute we try to go to sleep, an endless reel begins playing through our brains. We’re unable to shut off the movie documenting every detail of our day or the issues we’re contending with at any given moment. Sleep is essential for us to rejuvenate and heal our physical, mental, and emotional health.
Yoga to the rescue! With the appropriate yoga practice, you can learn to not only tire out your body, but also quiet your mind and calm your heart for a solid night’s sleep.
By utilizing specific postures and pranayama or breathing techniques, you can once again sleep like a happy baby. This week, we’re thrilled to offer four new classes that range the entire spectrum of the sleep process, to drift you off to sleep, to dream powerfully, and to awake and start your day refreshed.
First, it’s important to practice more restorative practices in the evening to tap into the parasympathetic nervous system and quiet the overactive mind. Postures like Vipariti Karani (Legs up the Wall) or Suptha Badda Konasana (Reclined Butterfly) work to calm your energy so you can relax and drift off to sleep. We highly recommend going to bed with Jackie Casal Mahrou's Yoga for Better Sleep class.
Second, taking the time to release what’s weighing on your mind is vital for sleep filled with positive dreams. Forward folds are cooling, calming poses and aid in letting go of the chatter. They say dreams are an indication of what’s percolating in our subconscious—release the stress and invite in the positive things bubbling under the surface. Deepen you dream experience with the latest from Shy Sayar - Dream Yoga.
On the flip side, we’ve got a unique new class you can practice without getting out of bed. Imagine setting yourself up for a beautiful day before your feet even step onto the floor. Try Morning Yoga in Bed with Shy Sayar.
Finally, we’ve got an excellent new class, yoga to enliven the start of your day: Morning Yoga Fix with Jackie Casal Mahrou.
Experts recommend practicing first thing in the morning so you can ensure you get your yoga in before the demands of a busy day. You’ll set yourself up to approach your day with a calm and energized state of mind.
Remember during this holiday season to take the time to relax and renew your energy with soothing practices and deeper sleep. G’night!
Patanjali, author of The Yoga Sutras, shares that there are five states of mental activity; understanding, misunderstanding, memory, sleeping, and imagination. Imagination seems to be a challenging mental activity for those of us raised and living in our current cultural, social, educational, and economic system. Or so we remember.
How often do we as adults imagine, like we did as children?
I remember my childhood imagination explorations including faeries, castles, mythical creatures, dances, romances, flying, time traveling, body swapping, etc. Why and when did we agree with what we were told, by elders of authority, to stop day dreaming in the make believe? Why is it that socially we were threatened out of our imaginations to avoid the risks of being labeled as strange, childish, or unacceptable? Imagination sparks creative thought, and receptivity to new insights into the infinite possibilities for the expansion of our being. How can we reclaim our ability to imagine? The Yoga Sutras offers several exercises of technique to inspire the merging of consciousness and nature. Just like the physical body needs exercise and movement to stay healthy, so do the mental, emotional, and spiritual bodies. Imagination needs to be exercised.
Where do we start when there is fear and insecurity to explore our imaginations? We can start with accepting that our memories of imagination being unacceptable for adulthood may have been misunderstandings. We can begin again to cultivate our imaginations with creative actions we are attracted to, such as playing an instrument, creating an art or design project, writing, dancing, preparation of a meal, performing a standup comedy act for friends, etc. When we start to imagine our art and our dreams, it becomes a sacred mission towards creation. Instead of dwelling in fear and challenges of life, start to use your imagination and mental activity for great adventures, peaceful communities, and the most desirable and wondrous things! Imagination allows for our spirits to sync with our passions creating beauty and belief. Making the unimaginable, imaginable, and the impossible, "I'm Possible."
By Shannon Connell
Shannon is a certified Jivamukti, Power, Hot Yoga, and Mindfulness Meditation Instructor, Usui and Karuna Reiki Master Teacher, and Registered Psychotherapist. She honors the interconnectedness between All-beings and All-things and is passionate about participating and supporting her community in physical, mental, emotional, and spiritual health.
She can be found at her website, www.shannonconnellhealth.com.
Use your imagination to create a wonderful day with:
Morning Manifestion Meditation with Jackie Casal Mahrou
The beauty of music is that it can drive you to do ‘things’. They say that music often has a positive impact on the mind, though the genre and the selection of music are important for that kind of effect. There are many medical studies that have endorsed the usage of music for restorative as well as curative purposes.
Doing yoga is an activity where you have to apply your body and mind—sometimes, you feel out of the zone to put yourself in that crucible and need an inspiration or a driving factor. For some, good music or a song can provide the inspirational energy to engage in the activity. Many yoga centers incorporate music into a routine during their practices and teaching sessions. It becomes imperative to know what kind of music is conducive to yoga. Is there any subtle connection between sound and the way our body and mind responds to it? Yoga music is an emerging genre which has selective instrumental and vocal music that is considered helpful for yoga practice. It may include Indian Sitar, flute or Bansuri, new-age, alternative, Kirtan, electronic, acoustic guitar, chants, mantras and even Buddhist instruments like gongs and bells etc. Unlike gym music, yoga music is played at a relatively lower volume—the idea is to support your rhythm and not distract you from your routine.
With the emergence of yoga music as a choice, there has been the arrival of yoga music artists catering to particular types of yoga—for example, Hatha Yoga practitioners in the Western countries, the music of Krishna Das or Jai Uttal is more popular. For Kundalini Yoga practitioners, the music of Snatam Kaur or Gurunam Singh is more appealing. Yet there are people who have associated Sanskrit mantra chanting with particular yoga poses and found that mantra music has enabled them to do these poses with more authenticity and ease.
There is a thin line between branding any music as suitable yoga music because of the intent and the subtle energy carried by the music to support the physical, mental and spiritual journey of any individual play major roles. There is nothing wrong in choosing a rock band as your yoga music companion though many believe that it will not have the desired impact on your psychological being.
Some of the best styles of music during a yoga practice are:
1. Classical music Considered as the best music genre for yoga, this type of music helps in soothing the mind and elevating the latent energy within an individual. The instruments used for this type of music usually have a very calming effect thus assisting in providing balance. You can choose Indian classical music (the best bet, indeed) or even Western classical music of your choice.
2. Ambient music Ambient music is very close to yoga because it involves a lot of natural sounds. Sometimes, you will hear birds chirping or other sounds of natural creatures woven in the music, which provide a very calming effect on the listener. It is a very popular choice for yoga practitioners and goes well as a complement to the classical music. If you are doing yoga indoor in your own room or a yoga studio, this type of music can help in creating an outdoorsy experience.
3. Ethnic music Ethnic music, as clear from the name, involves music of various cultures and geographies. There’s can be a touch of spirituality in the music and chants that some of this music has. Chinese, African, Egyptian, Sufi and North American Native music are few common examples of this type. The beauty lies in the fact that you can experiment and search for more ethnic music from different cultures.
4. Sanskrit Mantra music A small community of yoga practitioners prefer mantra chanting and songs based on Sanskrit mantras. There are few artists in the market who cater to the demand of such music by composing music based on mantras. Right from Bija Mantras, long mantras are also used in such type of music.
Final words With the demand of yoga music rising, there are many online stores and portals that offer free as well as paid music streams. You can choose to download or purchase as per your needs.
If you are an individual, you can choose whichever tracks you want to listen to—if you are an instructor and run classes, you can even ask your attendees to give their choices and then choose from a bigger pool. Adjust the volume according to your space and preferences of the attendees and you will be able to enhance the experience, and at the same time promote the physical and mental balance. Of course, find the music that makes you feel your best when practicing yoga. We are all unique and have different preferences, and ways that different types of music can affect us, so explore and discover what you love!
By Yoga Vini
Viniís journey into Yoga started many years ago. As a young boy he practiced daily as part of his school routine merely as a form of exercise where there was no form of any spiritual intent.
As a young adult he began to work a very busy schedule for a large Japanese corporate company which resulted in an extremely hectic lifestyle. It was at this point where he started to discover the true form of Yoga. His daily practice enabled him to find not only the relaxing power of his action but also developed the true consciousness inside of him. You can connect with him here.
Want to explore more music for your practice? Browse YogaDownload.com's extensive library of diverse music for your practice and enjoyment here!
You’re probably multitasking right now while you read this. Our lives today are so much about getting things done and going through the never ending to-do list that we forget to pause, reset and rejuvenate. Plus, with the holidays near, we may find ourselves being pulled in a hundred different directions. There has to be a Yin to all the Yang created by travel planning, gift shopping, meals, celebrations (and recovery).
‘Tis the season to be merry and nothing should dampen that spirit. Spare a little time to journey inward and focus on just being. This will surely multiply the joy of your celebrations and help in getting things done faster and more efficiently. Wondering how to put this in motion? We have a simple recipe for it - Follow our 2-step guide of Yin Yoga and Meditation, to Holiday Bliss and witness heaps of love coming your way:
Step 1: Move into stillness with Yin Yoga
Yin Yoga is a practice that teaches us to ‘do less’ and ‘be more’. The poses are held for a longer duration, training the body and mind to disengage and try less. As you move through each pose you learn to be in perfect harmony with stillness. These slow sequences prepare the body to embrace the discomforts that arise from holding postures for several minutes at a time, and train the mind to observe stillness.
Yoga Download’s newest teacher, Caitlin Rose Kenney’s two new Yin classes take you through a holistic practice that will leave you feeling nourished. As you are guided deeper into each pose the energy channels are strengthened, benefiting your internal organs, immune system and emotional well-being.
In addition, Yin Yoga roots you and helps you transition more organically into seated meditation. Which brings us to Step 2 of our Holiday Bliss Guide.
Step 2: Pause with Meditation
An itch here, a twitch there - many of us who have tried meditation know how distracting it can feel. The mind and body can sometimes seem like siblings who can’t get along. Holidays are a time when most of us journey outwards. We step out of the normal routine and open ourselves to new experiences, celebrations with family, and a gamut of feelings.
Our brain can get crowded and overwhelmed and in much need of some rest and ‘mental flossing’. Meditation is thus like a mental floss, it helps release built up stress and creates relaxation and calm, not just during the holidays, every day of our lives if we chose to practice.
After the Yin classes step into the sacred space created by Les Leventhal in his guided Meditation class. This practice helps expand the mind and unlocks endless possibilities for growth, joy and introspection.
So move into stillness with Yin and pause with mediation to enjoy the things that really matter. This 2-step recipe for Holiday Bliss can be experienced firsthand by taking the following new classes from Caitlin Rose Kenney and Les Leventhal. Try for yourself to feel the difference!
1. Caitlin Rose Kenney - Yin Yoga for Energy and Clarity
2. Caitlin Rose Kenney - Yin Yoga for Stress Relief
3. Les Leventhal - Silent Meditation
4. Les Leventhal - Seated Meditation
Lately I’ve been hungry for more veggie protein options, so I’ve been gravitating toward eating more beans. Chickpeas, AKA garbanzo beans, are part of the legume family. They’re touted for their high levels of insoluble fiber, so naturally they’re an amazingly cleanse-friendly food. In just 1 cup of chickpeas you’ll get over 15 grams of protein, so they’re a fantastic veggie-based protein source. Chickpeas boast a wide array of phytonutrients both in the seed coat and inner bean. My favorite inflammation fighting phytonutrient, quercetin, is plentiful in this little bean, which makes it a healthy food to be eating during any allergy season. Chickpeas are extremely versatile. You can flavor them with a variety of spices, add them to soups, salads, and salad dressings. You can even eat them by the handful for a healthy and filling snack. Not only will this recipe delight your taste buds, but it will also help to satisfy your cravings for junk food and sweets. In a recent study, people who ate chickpeas were shown to eat fewer processed foods. Equally exciting, participants who ate garbanzo beans for just 1 week were able to control their blood sugar and insulin levels. If you’ve ever thought that chickpeas were boring and ordinary, I hope you’ll think twice when you look at the health benefits. Who can deny the mighty chickpea? I hope you enjoy this simple, delicious, snackable chickpea recipe! Are you inspired to eat more chickpeas? Please share with us in the comments section below. With savory chickpea love,
Roasted Curry Chickpeas
Yield: 3 cups
Ingredients:
3 cups cooked or canned chickpeas 2 TB olive oil 1 tsp ground curry 1/2-1 tsp cayenne pepper 1/2 tsp sea salt
Directions: Preheat the oven to 400°F. Line a baking pan with parchment paper. In a large bowl, combine chickpeas, olive oil, curry, cayenne pepper and sea salt. Coat evenly. Spread chickpeas in an even layer on baking sheet and bake for 35-40 minutes, until crisp. Enjoy!
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.
Whether or not you're cleansing, check out our Yoga for Detox: Overindulgence to complement eating healthy!
Whether you already like to meditate, are thinking about trying it, or are unsure of why it's useful, here are 5 reasons that taking the time to practice meditation, even for a few minutes a day, can have a profound impact on your quality of life and benefit your well-being. While societies have changed drastically since meditation has been practiced, the benefits transcend time and have unique benefits to life in the modern world.
1. If consistent, it's a practice that benefits you every single day!
Sometimes peak experiences and wonderful moments, such as adventurous days with loved ones, breakthrough moments in our careers, financial gains, or being moved by live music, can bring real, potent, and momentary joy. We can even carry the power of these moments and the boosts they give, with us, after they have concluded. However, most profound moments do not occur daily. Daily meditation is an act that can bring profound meaning, clarity, and joy, every single day. Not just on days when there is something to look forward to. Even in the most mundane of circumstances, meditation can transform the ordinary feeling of daily life, into the extraordinary. It makes us realize the fact that every day is a unique gift and everything is impermanent.
2. Meditation can transform negative thoughts into constructive and positive thoughts.
Let's face it. If you're human, you sometimes have negative thoughts that don't do you any good. These thoughts can be overpowering, or subtle and subconscious. Regardless, we want negative thought patterns to be as fleeting as possible, instead of intense and inescapable. Feelings and thoughts such as worrying about money, feeling insecure, or being anxious about the future, do us little good. Meditation has the power to uncover these thoughts (even when we didn't realize we are thinking them) and consciously change them into thoughts and feelings that can have us feeling empowered about our financial abundance, confident in how we move in the world, and feeling secure, instead of worried and fearful. Breakthroughs and transformations from negative to positive thoughts during meditation can be carried with us throughout our day and life, making us more powerful. Through meditation, we are investing time to weed out any thoughts holding us back in our minds and replace them with ones that feel better and therefore make our lives better.
3. Studies show meditators are happier.
The evidence is there. Studies have shown that people who who meditate are happier overall and there's little evidence pointing to the contrary. While we are all unique, trying something that's been proven to enhance feeling joyful, will let you decide for yourself whether or not it's true for you. In addition to increasing the baseline of happiness, consistent meditators have been shown to have better cognitive function as they age!
4. Slowing down is vital in today's world.
Many of us experience life that moves fast and it's doesn't seem to be slowing down anytime soon. Sometimes sitting to meditate and taking that first breath can feel like a drastic shift from the busy brain absorbed in a to-do list,, to a much slower, relaxed way of being. Even for 5-minutes, dropping into a much gentler rhythm of life can provide a profound recharge and make us more productive when we return to the world of getting things done. Meditation helps us learn our limits, avoid burnout, and give an extra boost in thriving in a full productive life. Yang (active) energy needs Yin (passive) energy to find balance. If you're a busy professional, parent, or someone who juggles many responsibilities, meditating will make you more efficient and relaxed in conquering your daily responsibilities and to-do lists!
5. Meditation provides a digital detox.
Technology is increasingly a part of our lives and sometimes we even turn to it to unwind and relax (Netflix, movies, surfing social media, etc.). We need to detox from technology sometimes too! Meditation is one of the most natural of things we can do. It's powerful to practice something that takes nothing but yourself to do and can reap more benefits that any screen or battery charged object ever could. Meditation is simply you, your mind, your breath, and your thoughts, creating positive, profound, and lasting change.
By Keith Allen
Keith Allen is a teacher on YogaDownload.com. His classes balance a meditative focus with safe alignment. He has studied extensively from different teachers, lineages, and styles around the world, and remains a passionate and dedicated student of yoga and meditation. He also creates meditations for anxiety relief. Enjoy his classes on YogaDownload.com or connect with him on at KeithJAllen.com.
Practice Meditation right now with these classes on YogaDownload.com!
1. Meditate with Gratitude with Pradeep Teotia
2. Morning Manifestation Meditation with Jackie Casal Mahrou
3. Meditate and Cultivate Calm with Keith Allen
Online classes are not always given the respect they deserve. While they have plenty of differences than in-person classes, they nonetheless offer room for growth. My first experience with yoga did not happen in a studio or group setting. It happened with a Power Yoga DVD that I picked up from the store. Eventually I started going to a studio, but practicing yoga by myself with a DVD was my first step. Since then, I have enjoyed the wide variety of online classes available to explore other yoga styles and teachers. In every yoga class, online or in person, you learn something new. It ranges from the external, such as a pose cued by the instructor, to the internal, such as building self-awareness. I have been practicing yoga for nine years, and continue to learn new things from every teacher and class I attend. Online platforms bring the teachers, classes and learning experiences to you- you just need to be ready for them.
Here are 5 ways online classes enrich you’re your yoga practice
1. The social stress of class is reduced Yoga classes come with subtle social stresses, including the sometimes-awkward wait time before class, the unnecessary but common tendency to compare you body and yoga poses with fellow classmates, and the need to push beyond your limits to “show off” or overextend your body to impress others. Many of these stresses are so subtle that you may not notice them. But sometimes they are enough to inform your decision of attending or not attending class. Online classes remove this social stress and provide a comfortable platform to explore yoga at your pace in your own space. For many, online courses may be their first introduction to a yoga practice! 2.You build awareness Going to a physical class has many benefits. Being around others is energizing, and a teacher can help provide personal adjustments to explore yoga postures. Online classes flip this, requiring you to have good self-awareness to explore postures and generate your own adjustments. Online yoga classes require you to build awareness of your body, what it needs, and your ability that day. Building this self-awareness is valuable to your practice on and off the mat. 3. Online classes are always open In a busy world, fitting your practice in can be tough. It is great if you have a schedule going that offers regular opportunities to practice yoga, but life can throw you challenges that make a regular practice difficult. Online yoga classes offer yoga any time and anywhere, allowing you to fit it in when you are able. There are also more choices for class lengths online. Only have 20 minutes? Not a problem when picking a class online. Want to do yoga at 5 AM? How about Midnight? Great! Switch on your computer and get to class! 4. A myriad of teaching and yoga styles are available to explore Yoga practices change and shift with what you need in your life. When I first started practicing yoga, I was into vigorous styles. I started by practicing Power and Forrest Yoga, and eventually explored Hatha and Kundalini. Dabbling in online classes can help you explore yoga styles and teachers- each different and offering something new to learn. Part of practicing yoga is being comfortable with it, and online classes give you a taster of a teacher and style. If you like it, you can find a yoga studio. If not, you can keep exploring. I’m now exploring meditation and pranayama with online classes. 5. Online classes make yoga accessible financially and geographically Online classes make yoga accessible financially and spatially. Yoga can be pricey, and online classes are often more affordable than studio classes. More yoga for less money can be great for your wallet and your practice. Online classes help connect teachers and yoga styles to students and remove spatial boundaries by being digitally accessible. Some places have a lot of yoga studios, allowing you to explore and find one that works for you. Other places are yoga deserts- no yoga is available, so online is an excellent option and tool to have a consistent and powerful yoga practice. Online classes adapt to you, and are a great way to explore and experience yoga. They are obviously different from in-person classes, but can be a great way to practice or supplement practicing in a studio.
By Laura Heggs
Laura is an anthropologist and 500-hour RYT based in Norwich, UK.
We'd love to hear how have online classes improved your practice in the comments!
New to online yoga or wanting to re-commit to your practice? Access hundreds of exclusive online classes from the world's top instructors for a 2-week trial for $1 on YogaDownload!
Today I want share with you my new favorite green juice! Hydrating and refreshing – it’s just perfect for detoxifying. Cilantro Detox Juice is an incredibly healing juice. Created by our friend and fellow wellness warrior, Elana Amsterdam, this juice features an entire bunch of cilantro (stems and leaves), which is known to be highly effective at helping chelate heavy metals from the body. As someone who has a family history with Alzheimer’s, detoxing heavy metals is of particular interest to me. If you don’t have a juicer at home, this would probably taste just as good blended up in your high speed blender, but you’ll have to report back and let me know. Alternatively, you might like our Heavy Metal Detox Smoothie.
I hope you enjoy this one as much as I do! Be sure to leave me a comment below. we’d love to hear from you. With love and healing green juice,
Cilantro Detox Juice By Elana Amsterdam Yield: 1 quart
Instructions:
Practice this Yoga for Detox: Overindulgence program to support yourself during the holiday season!
As 2017 comes to a close, ask yourself how are you feeling? Do you feel strong? Powerful? Are you shining your inner light to the world at one hundred percent or do you feel weighed down physically, emotionally, or mentally?
We’re thrilled to offer a brand new package: Yoga for Detox: Overindulgence to help you release any extra baggage PLUS four new classes this week designed to fuel your inner power.
The end of the year is an excellent time to check in and connect to your center. In order to find clarity and truly see yourself, it’s necessary to shed whatever excess may be concealing your true sense of self.
First, burn off the layers that are hindering you with our new program designed for detoxification, just in time to balance out the holiday season. The last few months of the year are full of holiday feasts, travel, and more time to lounge around like a couch potato. If you’ve consumed a few extra glasses of wine or slices of pie, you may need a special boost to reset your energy levels. Also, stress levels can accelerate now, so dedicating yourself to your yoga practice is key to reaching 2018 feeling good. Try our new program:
Yoga for Detox: Overindulgence
1. Yoga for Hangovers- Ashley Turner
2. Reset Refuge : Come Home to Yourself- Elise Fabricant
3. Toxic Twist- Pradeep Teotia
4. Wash, Rinse, Repeat : Freedom Through Twists- Angie Arnold
5. Let's Get Twisted- Rob Loud
Use our new Detox package to shed old habits and behaviors that no longer serve you. Clear out not just your physical body, but your thoughts and emotions too. Once you’ve cleared out the noise, tune into your emotions and the messages your body is sending you, you are free to express your personal power. Now it’s time to stoke your personal power!
Yoga offers the tools to help tap into your prana and unleash your unique inner light. When you recognize what’s creating self-doubt, you can make better choices. To rediscover your self-confidence and present your best self to the world, we suggest focusing on the subtle body. The subtle body is similar to an electrical “force field” or exact blueprint, which provides vital life force to the physical or gross body. One of the seven main chakras located in your energetic body is the Manipura or Navel Chakra. It’s where the seat of your self-confidence and identity reside. Find your inner power with Empowerment Flow 1: I Think I Can, the latest class by Jackie Casal Mahrou.
Tap into your self-discipline or tapas to find balance and stoke your confidence. Erin Wimert’s Wake Up! and Pradeep Teotia’s Oh My Asana: Power Flow offer vigorous practices designed to stimulate the fire in your belly. Or, try a different kind of flow with Shy Sayar’s Powerful Yoga with No Weight on the Hands. Work on your confidence from the outside in with asana, and from the inside out with pranayama, mantras and meditation.
Believe in yourself.
The universal mantra for meditation is So Hum, which translates to I Am and is an excellent tool to tune into your inner confidence. Trust you have the power within you and practice to release it! Feel it, believe it, and practice it this week with these empowering practices to connect you to your personal strength.
pow·er ˈpou(ə)r noun the capacity or ability to direct or influence the behavior of others or the course of events. When we think of power, we tend to think of domination or control. A few years ago, though, I heard of a healthier and more yogic definition of power which resonated with me: power can be measured by how quickly you can make your desire into a reality. When we are in our personal power, we get what we want so easily, as if in the blink of an eye. To access the kind of personal power that allows us to quickly transform what we want into what we have, we must have a clear vision of which possibilities we actually desire. Visualization and goal setting can be a helpful practice to turn the gaze inward and initiate this kind of alchemy. I know from everyday experience that to be in a place of healthy personal power, I must also be in true alignment with my Higher Self. In yoga asana, alignment is key to a safe, purposeful and powerful practice. When we are in alignment in our poses, we can move between them efficiently and with power and grace. When we are out of alignment in our physical yoga practice, we risk injury, suffer from a more shallow breath and often a distracted mind. Similarly, when I am out of alignment with the Higher Self, and in the rest of my daily life, I are disconnected from my personal power and blocked from attracting or creating what I desire. I may not even know what it is I desire! A sign of disempowerment is playing the victim, not owning ourselves in our true complexities. “This situation (or you) is the reason I’m acting this way,” echos frequently from my mouth when I’m disempowered. Healthy, balanced empowerment is a constant process, especially for us women. Historically we have been conditioned to equate power with bitchiness, and so we forget how to say “no” and end up feeling like a human doormat. One helpful practice to help us step into our alignment and power is to work with the third chakra, or Manipura. Manipura, the third chakra, is said to house the place of our personal power. The word “manipura” translates poetically as the “jewel in the city.” We all have that jewel of power, yet so often we don’t let it shine. We protect the jewel with small, ego driven stuff — which may have been appropriate at one time but probably isn’t any longer. Imbalances with Manipura can sway either to the side of arrogance or to the side of low self confidence. Satsang (or spiritual community) can help polish this special “jewel in the city.” By balancing and polishing the 3rd chakra, you cultivate a spiritual ferocity with allows you to stay in your own transformative power without dominating others.
By Elise Fabricant
Elise Fabricant is passionate about helping and healing the body, mind and spirit through yoga and massage. She is also a top teacher on YogaDownload.com. Her offerings can be found more on elisefabricant.com. Interested in the elimination reset cleanse? Elise will be leading a group through it in February 2018. Contact her at elisefabricant.com to reserve your space now.
To assist you to step into your most splendid power, Elise developed this specific yoga practice to help soothe and soften the third chakra.
Yoga for the 3rd Chakra
“Let food be thy medicine and medicine be thy food.” ―Hippocrates
Did you know that the immune system’s army is in the stomach? And to keep the army healthy, you need to feed it good nourishment.
Our immune system does an incredible job at protecting us from all those pesky germs that want to invade our body. But sometimes, germs pass by it and we get sick. Thankfully, it is possible to intervene and give the immune system a helping hand.
In this article, I share you easy recipes to boost immunity and help you fight those nasty germs and colds.
Ginger-spiced banana smoothie
Ginger is a well known antibacterial food, which has anti-inflammatory properties, eases gut problems, and even kills cancer cells. Boost its anti-inflammatory proprieties with a dash of cinnamon and a handful of spinach and you’ve got a new favorite breakfast.
To make this smoothie you need:
Directions:
Red Cabbage Healing Smoothie
Freshly picked red cabbage has the highest concentration of flavonoids/antioxidants of all other cabbages. Add in blackberries, with their high vitamin C content and antioxidants, and you’ve got an excellent smoothie for when you are fighting a cold. Need more fighting power against the cold? Bring in the elderberry, which is also high in vitamin C.
To make this smoothie, you need:
Pineapple Parfait
The weird looking pineapple has a lot of health benefits. It helps cure colds, improves digestion, reduces inflammation, protects against cancer, and helps keep your immune system in perfect shape. Add some yogurt into the mix and you have a great breakfast or snack to keep you healthy.
To make the parfait, you need:
Bean Soup
High in fiber, antioxidants, vitamins, and minerals, beans are a powerful tool to keep us healthy in the long run. They are also very affordable and can be turned into delicious dishes. Add to the mix onions, which have powerful antioxidants and the ability to enhance your digestive system, and this soup should be part of your fail-proof recipes to live a healthier life.
To make the bean soup, you need:
Beet Hummus
Beets are known to lower blood pressure, improve stamina, fight inflammation, protect against cancer, and are a good source of vitamin C, too. No wonder they are known as one of the healthy foods you should eat on a regular basis.
To make beet hummus, you need:
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By Cris Puscas
Cris Puscas is a contributing writer at BookCulinaryVacations.com, the best place to book a culinary vacation. She is a hopeless romantic, equally passionate about discovering new places to explore and new foods to try.
Practice Yoga for Immunity Boost with Nancy Nielsen to complement these recipes.
Travelling regularly for work or pleasure can be extremely fun, but often isn’t particularly good on your body. Gaining weight is all too easy, sitting for long periods of time on trains or planes and being forced to make rush food decisions or generally unhealthier options along the way can mean adding a few pounds around the waist in a short amount of time.
Following a healthy diet and exercising regularly is a lot simpler when you can home cook and exercise at home or nearby, but while travelling, these luxuries are gone; eating healthy and exercising become even more of a challenge. At the very least, staying as well rested and hydrated as possible should be two priorities.
Being overly tired, hungry or both can mean overeating and lethargy, a lethal combination when it comes to health and weight gain. A basic plan of attack is all that you need. This handy infographic by De Vere Hotels gives some highly actionable tips and tactics that you can use to minimize the effects of your travel.
More Inspiration for these 8 Tips!
1. Combine Sightseeing with Fitness to Fit More In : Exercising in a new setting is really a unique lens to experience a new place with. Running in particular, is a powerful way to see a new place, while taking a yoga class in a new city is a way to get a deeper understanding of the people there and maybe make some local friends!
2. Ask the Locals Where to Eat: People are the best resources, wherever you are in the world. You'll be able to get an idea of local gems, perhaps off the main strip of a town. While the internet is also a valuable resource for reviews and menus, a strong in-person recommendation is often genuine and can lead to a delicious and healthy meal.
3. Check the Hotel Facilities: If you know fitness and staying active are a priority for your travels, make this a priority for your accomodation. It's often not much more expensive to have a hotel with a workout space and gym, and feeling your best is worth any price. This is especially good you like weights and treadmills.
4. Drink Up - Water That Is! This is important no matter where you are, but long travel journeys can lower our immune system and staying hydrated is a simple way to stay healthy, vibrant, and avoid getting sick.
5. Fail to Prepare & Prepare to Fail: Sometimes unhealthy food choices come out of urgency. If you're committed to eating well, take the time to look up several places you know provide quality food, and plan to go there. Plus, you'll have meals to look forward to at new places.
6. Remember the Snacks: Healthy snacks can help you stay feeling your best while traveling! Most of the time, you can bring them with you on the plane as well, which will not only keep you healthier, but also save you money.
7. Take your Exercise Kit with You: If you need props and tools to workout and your workout kit only takes up a tiny amount of space, bring it with you! Yoga mats and running shoes can be easy to transport, and make the difference between a healthy trip versus an unhealthy one.
8. Choose an Active Holiday: Sometimes unwinding is an excellent choice. But it can be worth it to stay active, have balance, and stay fit while enjoying a new place.
By Jay Williams
Jay is part of the community team at DeVere Hotels, responsible for engaging with their community and beyond. As well as having an obsession with all things, travel Jay is a family man, and lover of self-improvement and life hacks.
Facebook: DeVere Hotels
Enjoy these YogaDownload.com classes created for healthy travel!
Barre Flow on the Go with Geenie Celento
Yoga for Travelers by Celest Pereira
Quick exercise: Name three things you’re grateful for right now.
Can you do it? Were you able to list three? Ten? Or, did you have a tough time feeling thankful because you’re in a challenging phase of life and your focus is simply on surviving whatever is difficult right now? We’re here to remind you that if you shift your attention, you’ll change your perspective. Two of Patanjali’s Yoga Sutras provide direction and wisdom.
One of the major tenets of yoga is Yoga Sutra 1.2, citta vritti nirodhah or learning to direct the attention of your mind where you want it to go. Yoga Sutra 2:33 encourages us to replace negative thought patterns with positive ones or Pratipaksha bhavanam. Life is like a rollercoaster. When we accept the ups and downs in our lives as simply part of the process, we can work toward living in an attitude of gratitude.
Here are a few ways to choose the positive and be thankful, no matter what is happening around you. Try a gratitude journal. At the beginning or the end of each day, write down three things you are grateful for, no matter how small they might be. A bright blue sky, a good night’s sleep, a smile from a stranger—anything at all. Find something to enjoy about what is happening in your life instead of giving attention to what is lacking.
Appreciate what you do have today and release attachment to exactly how everything will work out in your life tomorrow.
What we focus on expands and what we remove our attention from diminishes. So, focus on the positive in each day and begin to grow your patterns of appreciating everything in your life. Like yoga, gratitude is a practice. Once you settle into a daily pattern of focusing on what you’re grateful for, it’s easy to start automatically seeing the positive instead of the negative.
We’ve brought you a wonderful program Yoga for Gratitude this week, with new meditations and yoga classes designed to help you not only focus your attention, but direct it toward gratitude first.
Meditate with Gratitude - Pradeep Teotia
Gratitude Training - Kylie Larson
Core Gratitude - Pradeep Teotia
Open Your Heart to Gratitude - Elise Fabricant
Gratitude Meditation Practice - Alanna Kaivalya
Turkey, stuffing, pie, oh my!
Thanksgiving is a holiday about abundance, or for many us, overabundance! So to make sure you don’t feel like slithering out of your chair only to fall asleep under the table, we’ve pulled together six of our favorite healthy recipes that will leave you feeling energized and not stuffed to the gills. Using fresh herbs, seasonal farm fresh produce, and nutrient dense ingredients, we’ve put a healthy spin on some of our traditional favorites. We hope you enjoy them as much as we do and feel our love as you make them!
As you plan your Thanksgiving menu, remember that this time of year is not just about the food you put on your table, it’s also about the connection and time spent with your loved ones. Enjoy every moment!
To a healthy and happy turkey day, P.S. – What’s your favorite traditional Thanksgiving dish? Tell us in the comments section below.
Healthy Thanksgiving Recipes
By the Conscious Cleanse
Check out more delicious and healthy recipes from Jo & Jules here!
I can almost still taste last weekend. Tacos, tequila, BBQ, sausages, mimosas, ceviché, beer, benedicts, ice cream…Two of my best girlfriends and I spent the weekend eating around Austin, TX. Sure, we caught a little bit of live music, did some window shopping, and took a walk around Lady Bird Lake — but mostly we just ate and drank, and ate some more. This week I decided it was time for a cleanse. Yep, time to clean out the ol’ intestines with a reset elimination diet. For the past 7 days I’ve ousted wheat, meat, booze, dairy, sugar, caffeine, most grains, legumes and nightshades. Side-effects of this elimination experiment have been a heightened sensitivity to flavor – good morning, tastebuds! – and an awareness of my tendency to comfort eat. It’s now clear to me that most of the time I put food in my mouth it’s for a reason other than true hunger. Maybe I’m bored, lonely, or feel that I need a reward or entertainment. And stopping at 80% full as recommended? Rarely. Thankfully, my bloodline passed on to me a raging metabolism so overeating is not as detrimental to me as it is to some. What’s actually more harmful is my tendency to over-schedule. I’m one of those (you may be, too?) that fill any gap of free time, more comfortable being hyper-busy than having chill time.
This 100+% full, whether it is from overeating or over-scheduling is:
The reframe for “overeating” or “over-scheduling” is “underloving.” We underlove ourselves and those around us when we fill up so fully that we have room for nothing else. We ultimately suffer when the God-shaped hole, yearning for connection with the primordial nature of humanity and the universal synapses with spirit, is instead stockpiled with distraction, quick comfort and busyness. As the season for overeating and over-scheduling nears, let’s all play the game of 80% full.
Let’s eat only when hungry and tend our the emotional emptiness in other, more honest ways. Let’s make the time for the most important things in our lives no matter how much we have going on around us. Let’s trust that there will always be enough food and time and that by simplifying and cleansing our palates – and our schedules – we will be better able to taste the fullest flavors of life.
Reset with this top YogaDownload.com class from Elise:
Reset Refuge with Elise Fabricant
New Moon in Scorpio — Consciously Choosing the Light This Scorpio new moon on November 18, 2017 calls us to initiate ourselves into the watery depths of our unconscious. Whether it be through occult practices, transformational rituals, psychotherapy, shadow work or anything that ushers us “beyond the veil,” now is the time to walk into the underworld. Most of us strive to stay in the light, ignoring the dark and repressing that which needs to be addressed for us to be truly free. We can no longer resist the change that is upon us, and ignore the power of the shadow within.
The lesson of Scorpio is that what we try to hide away and leave in the dark rarely remains there for long. Either we bring it forth ourselves with our own depth work, or it comes forward on its own as our struggles, triggers, and negative patterns.
What we leave in the darkness destroys us, but what we bring into the light ultimately saves us. The darkness of the new moon in Scorpio means that we cannot hide anymore, we must make friends with the darkness—our darkness—if we yearn for personal freedom.
A tight relationship to Uranus at this times suggests that we must listen carefully to any flashes of intuition or insight that come our way. Especially in terms of our spiritual progress, messages from our higher self hold the key to what steps must be taken. This may be counter to the steps you want to take, because the steps that are necessary are often the most challenging. Walking through our shadow requires tapas, the burning desire to know thyself. Your higher wisdom holds the key. Listen to its messages, and make sure that what you move toward at this time is in alignment with your soul’s purpose, as this is a new beginning for you that signals a great step toward it.
Chiron (the wounded healer) is also in the mix with this new moon, further encouraging us to do our shadow work as it may result not only in personal transformation, but also in change that inspires others to walk the shadow path. If you are destined to be a mentor, you can only lead people as far as you have gone yourself…make sure you do the work required to dig through your own darkness in order to bring to light the gold that is so valuable to you, and those around you. Alchemical Ritual for the Scorpio New Moon As a water sign, Scorpio often soaks in the watery depth of emotion. On the high side, Scorpio revels in deep transformation and shadow work and loves blending energy—whether through intimate partnerships, sacred sexuality or joint finances or business ventures. On the low side, Scorpio’s energy turns to moodiness, brooding, and a tendency to play the victim and lash out with others. This new moon ritual for Scorpio helps to accentuate the high side of Scorpio which transfigures our shadow into powerful healing energy.
Scorpio’s modern ruler is Pluto, the king of the underworld, who also respects those who can escape the darkness. Our work here is to get to know our own underworld so we can undergo a resurrection and once again see the light. Scorpio is not afraid of the challenge, so our challenge is to move toward what is uncomfortable in the ritual, in the hope of shedding some light on it.
Gather a black stone (onyx, lava, kyanite) or a red stone (malachite, red hematite, rhodochrosite) and place it in the center of your ritual space. If you have some ginger, you can place it in a bowl nearby, or sprinkle it around your space. Ginger essential oil also works, and you might anoint your solar plexus with it before and after your ceremony. Use sage, sweet grass or palo santo to cleanse yourself and the space by casting the smoke over yourself and encircling your own body three times. Light a few candles and dim the lights. Place a pen and paper nearby and come to sit quietly inside the circle. Close the eyes and contemplate a current challenge in your life.
What is the belief system that this triggers? What negative thought patterns swirl around? Finally, what do you feel?
Do not immerse yourself in the emotion, simply observe and witness it like a silent bystander. Locate it in your body. Place your hands on the part of the body that you feel activated and simply watch. Breathe into that space, the emotion, and the body. Stay here, silently witnessing, until the emotion transforms, dissipates, changes shape, or shifts quality. Once it does, say the following invocation out loud:
Scorpio and Pluto, please allow me to feel what is necessary in order to invoke the source of empowerment and healing.
Spend a few moments in quiet contemplation. Clear the mind of thoughts completely. Feel the sensation of healing in the body. Allow a new thought or belief to arise that replaced the old one that you started the ceremony with. When it arises, write it down on your piece of paper. When complete, chant Om three times, and snuff the candles. Place the piece of paper in prominent view and whenever you see it, feel the sense of empowerment in the body you discovered in this ritual.
This ritual catalyzes the unconscious into deep shift and transformation. In doing so, a part of you is resurrected and brought into the light where you shine for all to see.
If you're like me, your yoga practice and it's consistency move in waves. I practice yoga multiple times every week usually. That said, some weeks I make it to class and my mat five times, and on other weeks, it's closer to two. It is important to remember, on days when we don't create the time for a full hour-long practice, there are great benefits for fitting in even a single pose into your day, even for 1-minute or less.
So which poses will give you your best bang for your buck in terms of time investment and a return of benefits?
Here are the best five that will reset your being, body, and mood in a matter of moments if you're pressed for time:
1. Paschimotanasana 2. Seated Twist 3. Salabasana 4. Shoulderstand 5. Headstand (or handstand)
Poses in more detail & their benefits: 1. Paschimotanasana : The best of the best. This is the most grounding posture in all of yoga. It opens everything on the backside of your body, stimulates mulhdara charka, our energy center of groundedness, stability, and foundation. This energy center is similar to the foundation of your house. If it's not in balance, the rest of the house will not feel stable. 1-3 minutes holding and breathing in this powerful shape can also heal your spine, neck, hips, and legs. It's also an antidote to feelings of overhwhelm and anxiety, making it ideal for those who only have time for one particular pose in a given day. And it makes you look inwards.
2. Ardha Matsyendrana : Twisting is medicine for the inner organs and entire spine. This is especially great if you have time for one yoga pose because you've overindulged. The stimulation of fresh blood to the liver and organs make it particularly detoxifying. This posture is also grounding, rebalancing for the hips, and opening for the heart.
3. Salabasana : If you drive a car, text on a phone, or work at a computer, this is the best pose to find balance from the consistency of hunching forward that all three of the mentioned actions have. This shape brings a more confident posture to your shoulders, and the overall way we carry ourselves, opening our hearts in a proud, everyday shape, instead of a more closed and timid expression.
4. Shoulderstand : Putting your legs above your head, hips, and heart hold tremendous benefits physcially, mentally, and emotionally. Shoulderstand boosts cognitive functions such as memory. It is also an effective a mood booster and remedy for anxiety or depression, a stimulation of the circulatory system, and a flush to the thyroid, and immune system strengthener. It also promotes youthfulness, balances the body's hormone system, and is strengthening to the shoulder region. And I could keep going. If you're going to do one pose, inversions are golden in terms of maximizing benefits for a short time investment.
Shoulderstand in particular is unique in that it's cooling to the nervous system, which makes it even better in the evening before bed. It's also connected to visshudha chakra, the throat evenrgy center in the body. A balanced throat chakra makes us more confident to be honest, powerful in our words, and creative.
5. Headstand (or handstand) : The inversion benefits listed in Shoulderstand apply to these postures as well. These two poses are largely interchangeable in their benefits, although more shoulder and upper body strength come from handstand over time. Since I didn't get to all of them in detail for Shoulderstand, I'll add more benefits of inverting. Perhaps the most vain and important benefit, they reduce wrinkles in the face. These shapes are the yogic fountain of youth. These shapes are also a blessing on our organs. The kidneys, liver, heart, and lungs all receive considerable amounts of love from having the flow of gravity reversed on them and giving them a flush or sorts. On an energetic level, headstand and handstand open sahasrara chakra, at the crown of the head. This is our most spiritual energy center in the body. The place where we connect to the magic that connects us all.
Of course, our bodies love change. I recommend making it to your mat as often as feels ideal for you. That said, do not underestimate the power of taking a moment to find time for one of these postures with some wonderful, healthy, breaths to accompany them on days you cannot fit a full practice in. These five have the power to from a stressful day to a happy one. Give them a try, mix them up, and make them work for your body, mind, and heart.
Keith Allen is a teacher on YogaDownload.com For Keith, yoga is about connecting deeper to who we truly are and using the practice to enjoy our lives more. His classes balance a meditative focus with safe alignment. Breath, presence, and leaving space to let the practice feel good in our bodies, is a priority for Keith. He has studied extensively from different teachers, lineages, and styles around the world, and remains a passionate and dedicated student of yoga and meditation. He regularly leads workshops and teacher trainings and is a co-author of The Yoga Fix book, which is a resource of healthy movement patterns. In addition to yoga, Keith is passionate about traveling the world, producing videos, skiing, making art, and enjoying music. Enjoy his classes on YogaDownload.com
Practice this efficient, short class to experience the benefits of some of these five poses!
Turn Your Day Around with Keith Allen
Today's recipe comes to us in collaboration with Elana Amsterdam. Elana is the author of the New York Times Best Selling cookbook Paleo Cooking from Elana’s Pantry. She gave up grains over a decade ago and has been tempting foodies everywhere with her incredibly simple, yet flavorful recipes for dynamic, vibrantly healthy food.
We got to sit down with Elana and know you will love her (if you don’t already!), but for now, read on and enjoy Elana’s Matzo Ball Soup recipe, which falls into our 80:20 category (because of the eggs). Enjoy!
This gluten-free Matzo Ball Soup is a healthy twist on a Passover classic. My secret to making this dish gluten-free is to use almond flour in place of matzo meal. Yes, it’s a grain-free Paleo Matzo Ball Soup, as a good as any your Bubby ever made. Matzo Ball Soup is perfect for the change of seasons, which are also perfect times for a cleanse.
Matzo Ball Soup Yields: 6 servings
By Elana Amsterdam
Ingredients: 4 large eggs 2 teaspoons celtic sea salt ¼ teaspoon ground black pepper 2 cups blanched almond flour (not almond meal), sifted 6 cups chicken stock or Kettle & Fire Bone Broth
Instructions: In a medium bowl, beat eggs, (1 teaspoon) salt and pepper for 2 minutes Stir in the almond flour Refrigerate the mixture 2-4 hours Remove from refrigerator Heat a large pot of water (with 1 teaspoon salt) and bring to a boil Roll the batter into 1-inch balls then drop into the pot of boiling water Reduce heat, cover and simmer for 20 minutes Heat 6 cups chicken stock in a separate pot When the matzo balls are finished, remove from simmering water with a slotted spoon and add to chicken stock Ladle stock, plus 2-3 matzo balls into individual bowls and serve Looking for more delicious soup recipes? Try our: Chicken Bone Broth Curried Carrot Soup Green Goddess Soup
Check out this collection Yoga Download classes that support detoxing whether you're on a cleanse, or feeling inspired to support your health.
Do you need a change of pace? Are you ready to tap into your inner child and become more playful in your yoga practice, yet desire to shift your physical, mental, and emotional viewpoint too? This week, we’re thrilled to offer four new classes focused on how inversions and going upside down benefits you.
Technically, an inversion in yoga is anything that brings your hips above your heart and your heart above your head. Downward-facing dog and standing forward bends can be considered inversions. Some inversions build heat and energy, like handstands and forearm stands. Others like headstands and shoulder stand act to calm the nervous system. Assuming you are physically healthy and aren’t dealing with injuries to your neck or shoulders, low blood pressure, or glaucoma, there’s an inversion to benefit you.
If you already love turning your world upside down and are a master at handstand or Scorpion pose, you’ll enjoy some fresh flows from some of your favorite teachers. If, however, you avoid inversions because you believe they aren’t accessible, give us a moment to share why we think you should give them a try.
Physical
Inversions build upper body strength, core strength, and provide a powerful boost to your circulatory system. Yogis believe by going upside down, you can stimulate digestion and lymphatic flow, encouraging a healthier immune system. Having your head below your heart reverses the flow of gravity and it floods your skin with oxygen and blood flow, so you appear younger. Who doesn’t enjoy glowing skin?
Mental
Shifting gravity can help increase memory, concentration, and awareness by providing more oxygen and blood flow to the brain. This increased blood flow can stimulate endorphins and release “feel good” chemicals to help combat depression and mood swings as well as boosting the health of your brain.
Emotional
Inversions also stimulate the parasympathetic nervous system, which produces feelings of relaxation and calmness and can aid you in achieving more restful sleep. Spending some time in an inverted position can encourage a more positive outlook each day. A regular yoga practice helps us shed old habits, which may no longer be serving us and jumpstart change and new beginnings. Trying something new like balancing on your hands can generate fear, but mastering a new skill can create confidence.
Proponents of going upside down believe you truly see the world from a new perspective and the benefits can be taken off the mat with you for the rest of your day and life. Inversions are fun and remind us to continue to feed our inner child and never stop playing.
Take your time to learn proper alignment for postures new to you and also work up to the final pose. Practice at the wall, use props, and modify if necessary. Remember the benefits of Legs up the Wall are the same as a full shoulder stand. Find the version that makes you happy and is appropriate for where you are today.
Press play and have fun with one or all of these new practices:
1. Keith Allen - Turn Your Day Around
2. Shy Sayar - The Safe Path to Headstand
3. Jill Pedroza - Flow and Flight
4. Jack Cuneo - Once More Into Handstand, Dear Friends