Today’s Bok Broc Buddha Bowl is from the creatrix of One Bowl Wonders herself, Gina Caputo! Thank you Gina!
Featuring bok choy, which happens to be bursting at the farmer’s market right now, and broccoli, which we never seem to get sick of, this veggie lovers dish boast 24 grams of protein!
For more easy buddha bowl recipes be sure to check out our Yogi Bowl and our Millet Buddha Bowl. And then leave us a comment below. Are buddha bowls part of your weekly rotation?
With buddha belly love,
Bok Broc Buddha Bowl
by Gina Caputo, creatrix of One Bowl Wonders and founder of the Colorado School of Yoga
Yield: 2 servings
Ingredients:
1 cup uncooked quinoa, directions below 1 TB of your preferred sauté oil (olive or coconut) 1 clove garlic, minced 2 tsp ginger, grated 1 head of broccoli crowns ¼ cup organic vegetable broth 1 large or 2 small bunches of bok choy, remove the widest end of the stalk, chopped into ½ inch strips widthwise 1 TB coconut aminos Sea salt to taste ½ a ripe avocado, sliced thinly Togirashi, a Japanese 7-spice seasoning
Directions: To cook quinoa, measure 1 cup into a fine mesh strainer, rinse thoroughly with cold water, then drain well. Transfer to a medium sized pot and add 2 cups water and a pinch of sea salt. Cover and bring to a boil. Turn heat down to a simmer and cook for 10 to 12 minutes. Remove quinoa from heat and allow to sit for 5 minutes with the lid on. Fluff quinoa with a fork before serving.
Meanwhile, put the oil, garlic and ginger in a cold sauté pan (this prevents the garlic and ginger from burning) and bring to medium heat until garlic and ginger are fragrant and lightly browned.
Add the broccoli crowns and ¼ cup of vegetable broth, a pinch of sea salt and cover to steam the broccoli crowns. When nearly done (test with a fork), add the bok choy and coconut aminos. Continue to cook with the lid off and remove from heat once the bok choy is slightly wilted.
To serve, place a hearty scoop of quinoa in a bowl and top with your bok-broc mixture. Then fan some avocado slices on top and sprinkle with spicy Togirashi!
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.
Conscious Cleanse Detox Flow - Jo Schaalman
Heart Opening Forrest Yoga Flow - Jo Schaalman
Traditional Hot Yoga - Julie Peláez
Part of the reason I avoided the pose was that I didn’t feel that I should struggle with it nearly as much as I was. The degree of difficulty that I experienced didn’t seem commensurate with the challenge of the pose. After all, standing postures like Utthita Hasta Padangusthasana, arm balances like Eka Pada Galavasana, and balancing in inversions like Forearm Balance and Handstand weren’t very difficult for me. But, three seconds into Warrior III and I would topple over.
Now that I’m no longer avoiding the pose, I’ve figured out a few things that make it much more accessible and effective. Go figure, now that I’m not avoiding something, I’m actually learning about it—shocker. What incredible insights yoga teachers have, right?
Here are the things that I’m focusing on in the pose:
1) Strongly rooting down through the base of the big toe. 2) Strongly adducting both thighs toward each other like I’m squeezing a block. 3) Engaging the spinal muscles and hamstrings (of the top leg) like I’m doing Locust Pose. 4) Firmly pressing my hands together in Anjali Mudra for a few breaths to help me feel the midline of my body before reaching my arms forward. 5) Holding my breath, thinking about the future, judging myself, and assigning blame to others.
Here’s a quick sequence to help you build up to Warrior III. I’ve been enjoying this sequence quite a bit lately.
POSES 1-2
Simple, straightforward reclined Hamstring and Adductor lengthening to prepare for the upcoming demands of Warrior III.
POSES 3-4
Paripurna Navasana and Ardha Navasana pair perfectly to strengthen your core. Bringing your attention to your center early in this sequence will help you keep your attention focused on your midline when you get the wobbles in Warrior III later.
POSES 5-6
These two poses help you transition from the reclined and seated postures to the upcoming standing postures.
POSES 7-9
This is a progression of standing balances with the legs abducted and externally rotated. These postures will get you tuned into standing balances and they’re typically easier than the upcoming standing balances.
POSES 10-12
These three postures shift the orientation of the legs and hips into the same orientation as the upcoming Warrior III.
POSES 13-15
Parsvottanasana gives you one more opportunity to prepare your hamstrings for Warrior III. Many teachers transition into Warrior III from Warrior I. I prefer transitioning into Warrior III from a high lunge. I think it makes more sense for the hips. Check it out and see what you think.
{illustration by MCKIBILLO}
By Jason Crandell
Jason Crandell and Andrea Ferretti are a husband and wife team who have been teaching, writing about, and living their yoga for nearly two decades. Andrea is the former executive editor of Yoga Journal and is now creative director for Jason Crandell Yoga Method. Jason is an internationally recognized teacher known for his precise, empowering, down-to-earth approach to vinyasa yoga. They live together in San Francisco with their full-time boss, Sofia-Rose Crandell, age 3. To read their blog or to learn more about Jason's upcoming teacher trainings, please visit their web site www.jasonyoga.com
If you’re short on time, like most of us are, your yoga practice doesn’t have to be long to be powerful. If you’ve got 10 minutes, let’s make it the best, most connected 10 minutes of your life. If you’ve got 15, 20 minutes, we can make them change the entire course of your day.
There are hundreds of quickie classes on YogaDownload.com – the benefits of the practice in 30 minutes or less. And the best part, many of those classes are FREE. Here are 4 new classes designed to make every minute count:
Morning Yoga Ritual - Elise Fabricant
Ease in to your day with this 30 minute practice, starting out on your back (almost like you never left your bed) then stretch awake your spine, side body, and hips, before gradually arriving in standing for lunges, chest openers, triangles and warriors. Side effects may include gracefully floating through the rest of your day.
Fitness 'n' Yoga: Quick Full Body Flow - Ben Davis - FREE CLASS!
Get to sweating in this full body, 30 minute power vinyasa that combines two basic sequences into one flow that consists of side stretches, twists, hip openers, and warrior postures. If you are on the go, this is your flow!
Anytime Sun Salutations - Jackie Casal Mahrou
All you need is 20 minutes, any time of day, with this short but powerful class. Sun Salutations will help you connect with the light within and around you, and warm your entire body from the inside out. This simple class will help you move stuck energy and connect with your highest intentions.
True North Flow - Kristin Gibowicz
Take some time to re-align in this 20 minute flow that brings awareness to your True North in poses such as mountain, plank, side plank, crescent lunge, chaturanga and tree.
Here are some other great quickie classes to try: Quick Energy Flow - Claire Petretti Marti Quicky Stretch & De-Stress - Celest Pereira IndieFlow Quick Hamstring Release - Kristen Boyle Quick Yoga Reset - Elise Fabricant Beginner Yoga Quickie - Jackie Casal Mahrou
That being said, it can get a little boring eating the same egg and vegetable-based breakfasts repeatedly. For me, I never have time to cook a breakfast on weekday mornings - I always bring it to my office - so it's usually a hard-boiled egg with an avocado or sauteed greens and roots. Delicious, but...another delivery system for my eggs would be most welcomed, as hard-boiled eggs and their oft-cakey centers can be quite boring and a hair unpalatable after eating them for three mornings in a row.
A medley of vegetables for Mini Vegetable Frittatas
These mini vegetable frittatas are great for a myriad of reasons. One, they are so insanely easy to make; this recipe took me roughly 35 minutes to create, start to finish. Two, they are easy to transport if you need an easy breakfast to bring to the office or on your commute. Three, they save well in the fridge or freezer, so make 'em in bulk! Four, you can mix up the ingredients in any way that you please! It's a good "I need to clean out the vegetable crisper" kind of meal. On the day I made this, I had a green pepper, cherry tomatoes, baby spinach, and leftover roasted asparagus in the fridge, which is the specific recipe I'll be sharing with y'all today. These are dairy-free, but feel free to add a bit of cheese in there, if you please!
These mini vegetable frittatas are a dream! My breakfasts are a little bit better now because I can whip up a batch of these and shake up my usual a.m. egg and vegetable routine. Add some sprouted toast and a piece of fruit, and you're good as gold!
Serving: 6 people
- 2 stalks asparagus, steamed or roasted - 1 tablespoon olive oil (we love this brand - their olive oil is legit straight from Greece) or neutral-flavored oil of choice - 1/2 green pepper, seeded and finely diced - 1 handful washed baby spinach, finely chopped - 1/2 small tomato, seeded and finely diced or 4 cherry tomatoes, finely diced - 2 whole eggs - 2 egg whites - 1 teaspoon garlic powder - 1/2 teaspoon salt - 1/4 teaspoon ground black pepper
NOTE:
- Do not use raw asparagus; even after sautéing and baking the frittatas, any raw asparagus still comes out a little too crunchy for my liking. See Direction #1 for steaming instructions. Also, as steaming two stalks of asparagus is seemingly a small waste of resources, steam a bunch at once and save the leftovers!
Directions:
1.) If you have raw asparagus, quickly steam it (see Note above): cut off the bottom two inches of the asparagus stalk, a.k.a. the "woody part". Fill a small sauce pan with an inch of water and bring to a simmer. Place steam rack into saucepan and add asparagus; cover saucepan with lid. Steam for 5 - 8 minutes or until the asparagus takes on a brighter green hue. Remove and let slightly cool before finely dicing two stalks. If you have pre-steamed or pre-roasted asparagus, finely dice and set aside.
2.) Preheat oven to 350° F.
3.) In a large sauté pan, heat oil over medium heat. Add pepper and asparagus and sauté for 5 minutes. Add tomatoes to vegetable medly and sauté for an additional one minutes. Add spinach and mix into vegetable medley until combined and wilted, less than one minute. Remove from heat and set aside.
4.) In a large bowl, whisk together whole eggs and egg whites. Add garlic powder, salt, and pepper and whisk to combine; add vegetable medley to egg mixture and whisk to combine.
5.) Lightly grease the insides of a muffin pan or add liners to the muffin pan. Using a large spoon, add egg mixture to muffin pan crevices until each crevice is at least halfway full; do not exceed 3/4 full.
6.) Bake mini frittatas for 15 - 20 minutes; tops should be firm yet springy and if a toothpick is inserted, it should come out clean. Remove from oven and allow to cool for five minutes before gently removing from muffin tin; don't be alarmed with them if they slightly deflate! Serve immediately or refrigerate in airtight containers for up to five days. These can be frozen and saved; wrap frittatas tightly in plastic wrap, and when ready to eat, microwave for 45 seconds or until heated through.
Candace Cabrera Moore is an entrepreneur who believes nothing is impossible. She is an international yoga instructor who runs luxury yoga retreats, healthy living blogger, and author of Namaslay. She is passionate about modern yoga, delicious food, and living your absolute best life. After a very long battle with Lyme disease, she is so grateful to have her health back, and that was the inspiration behind founding YogaByCandace, a modern yoga lifestyle company that creates weekly yoga and hiit workouts, and curates Mantra Box, a seasonal discovery box program that supports small business.
In Aqua Yoga, your body feels weightless and does not experience the pull of gravity. This way, you can move away from distractions and simply pay attention to letting your body feel free. You can receive all the benefits of yoga without straining your body too much. Aqua Yoga can further help the body to balance itself and stay upright. If Aqua Yoga sounds like something you would be keen on trying, consider these Aqua Yoga poses.
1. Ardha Chandrasana (Half Moon Pose)
Stand straight and extend your left arm and hold the wall with it. Start by taking your right hand and placing it on your right hip. Slowly hinge forward at the hips and raise your right leg behind you. When the right leg is parallel to the ground, and your hips are extended toward the right, raise your arm towards the sky. You will find that the water will help you hold this pose and give support to your legs and torso.
2. Urdhva Mukha Svanasana (Upward Facing Dog Pose)
For some poses, you would need props such as pool floats or stands for support. For the Upward Facing Dog Pose, you can use two pool noodles and hold them away from the body. While doing this, you can slowly begin pushing the support away while arching your back and standing on your tiptoes. Holding this position can effectively strengthen your core. Moreover, the buoyancy helps relieve stress from your spine.
3. Adho Mukha Vrksasana (Handstand)
This one may sound tricky, but in reality, it is simple. Handstand is a pose that comes with practice, but it is not that difficult to do it underwater. To do so, you should be able to hold your breath underwater for a short time comfortably. Once you go under water, work your way to the shallower end since it helps you balance. You can dive down and place your hands on the bottom firmly for support and let your feet slowly go up in the air. You will notice that is pose is much easier in water than doing it on land.
4. Padangusthasana (Big Toe Pose)
To perform this pose, you would need the firm support of a pool's side wall. You can start by standing with your spine straight and one arm stretched out for support. Bend the outer leg and lift the knee towards your chest. Next, grab the big toe and straighten the leg as much as possible while maintaining the straightness of your back. You can switch sides and repeat the steps. It will eventually help you stand tall and balanced.
5. Navasana (Boat Pose)
Sounds apt for water yoga, doesn’t it? To perform this, you need the support of pool props. Grab two noodles and press them down gently into the water. While doing this, you need to work on your core muscles and let your legs float in front of you. Hold this position and breathe while letting the water support your legs. Remember to keep your core firm, and the water will support your balance.
Aqua Yoga is low impact and gentle. Hence, it does not put a lot of stress on your muscles and joints. In fact, it strengthens your muscles and joints while relieving most weight-bearing issues. Most yoga poses can be adapted in water, especially those that are difficult to balance on land. The water serves as a natural prop to help the body balance itself and stay upright. Many physical therapists use water as a method for assisting patients with health issues such as arthritis and post-operation recovery. Try Aqua Yoga and bask in its benefits!
Nisha has a great passion towards writing and loves the idea of sharing her passion. She has written many articles on yoga, fitness, wellness, remedies, and beauty. She has contributed to StyleCraze and amongthirty, among other websites.
Leo’s energy includes playfulness and the ability to view life with child-like wonder. Have you stopped to look around and revel in life’s small things lately?Sharing delightful times with youngsters is also a fun way to align with Leo’s whimsical nature. A close relationship with Mars to this moon charges up the other side of Leo — the side that charges forth and is not afraid to take (calculated) risks. If there is an adventure you dream of, or an endeavor you want to start, let Mars & the Leo new moon help you begin.
Take care to listen to flashes of insight and inspiration that tell you where your bliss lies. It might be difficult to let those messages come through, and you may feel derailed in your spiritual practice….but that’s where Mars’ energy can come in handy. Where there is a will, there is a way, and if your will is set on taking the risks necessary to follow your dreams and enjoy your life, now is the time! Alchemical Ritual for the Leo New Moon
As a fire sign, Leo is passionately driven toward an exuberant expression of self and reveling in the company and attention of others. On the low side, Leo becomes aggressive or arrogant, or the opposite: shy with a lack of self-confidence. This new moon ritual for Leo emphasizes the high side of Leo so that we step out of the shadow, into our own light and present it to the world with joy and love. Leo's ruler is the sun, which represents the light of full consciousness. However, if the sun burns too brightly, it singes all those who touch it. And, without the sun, it leaves others cold and unfeeling. Leo’s inherent warmth must be generous, and humble; the perfect combination to allow Leo’s energy to shine appropriately. To keep Leo’s energy elevated in this ritual, gather yellow stones such as citrine, topaz or jasper, and place them in the center of your ritual space. You may also place your sacred items in a gold (or gold-colored) bowl or chalice, as gold compliments the sun.
Bring in the fire element in some way, by surrounding your ritual space with candles. Fire, being the inherent energy of the sun. Frankincense oil may be used to anoint your third eye and solar plexus chakra before and after the 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 your candles and dim the lights. Sit in the center of your space and bring the hands together at the heart center. Close the eyes, and turn the inner gaze to the third eye and say the following invocation aloud:
Sun, light my way so that I may shine brightly for the benefit of all.
Do one round of a yogic breath called skull-shining (kapalabhati) to ignite the inner flame and fan it toward the third eye, allowing you to clearly see how to bring the fullest expression of yourself into the world. Place one hand on the abdomen as you sharply exhale through the nose.
Repeat this rapidly for 10 - 20 repetitions. The sensation is the same as blowing the nose, or coughing as you use the abdominal muscles to push the air to the top of the nasal passages, and then out the nose. Allow the inhale to be passive, as the shoulders stay relaxed and the mouth stays closed.
After the skull-shining breath, resume normal breathing and notice the energy shift in the body. Ask yourself silently: “How may I best be of service to others?” Allow time for a subtle answer. It may be one you expect, or not! Whatever answer comes is the right one for you at this time. Hold your hand over your upper belly as you breathe into the answer you receive and feel it take hold of you, inside and out.
When complete, turn the internal gaze to the third eye and chant Om three times. Snuff the candles and write down the answer that you received (either on paper or as a reminder on your phone), so that you place your attention on it daily until sharing your gift becomes a natural extension of your daily life. This ritual allows you to know your purpose, understanding that the fullest expression of yourself is the greatest gift you give to the world.
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, in Autumn 2016.She lives in New York City with Roxy the Wonderdog.
Click Here to learn more about Alanna's 200hr Online Teacher Training with YogaDownload.com
Assuming you are physically healthy and not nursing injuries to your arms, shoulders, or spine, arm balances are accessible. We’re not suggesting you need to become a cirque du soleil acrobat. But, how about stepping out of your comfort zone and trying something new if you currently avoid going upside down? With the proper preparation, technique, and intention, you can add these playful poses to your repertoire. If you are already love arm balances, how can you refine your practice?
Here are three worthy benefits to show how arm balancing can be an excellent addition to your yoga practice:
1. Perspective Shift: Arm balances cultivate a shift in perspective. How we view the world is determined by the lens through which we see it. Clear or cloudy. Positive or negative. Think about when you go on vacation somewhere new and completely distinct from where you live. Suddenly, life seems fresh because you see it differently. Going upside down on your yoga mat can shake up your energy—no plane ticket required.
2. Sthira and Sukham: Balancing on your hands requires you to tap into Sthira and Sukham, or effort and ease. Strength and power alone won’t support you in a handstand. There is an inherent grace, finesse, and mental connection involved in a beautiful, balanced posture. Temper your efforts with softness and focused energy, just like all the other asanas.
3. Freeing your Inner Child: Arm balances free you to tap into your inner child and release fear. Remember when you were five years old? You’d hang from the monkey bars or try a back handspring without a second thought. As we become adults, we tend to become more fearful of falling. Go upside down and balance in Astavakrasana for instance and you aren’t held back by fear; you’re playing like a child again. Fun!
Here are a three tips to safely build your arm balancing practice if you’re starting out.
1. Build Strength: First, build strength in your upper body and core. If you’re strong enough to practice chatarangua, you can balance on your arms. Start with Downward Dog and Plank Pose. Planks and Navasana/Boat pose will cultivate the power in your center needed to balance upside down.
2. Foster Flexibility: Spinal and Hip flexibility are also required so, work on keeping your hips open and your spine supple. Malasana or frog pose is great before Bakasana or crow pose to release your spine and hips. Add some spinal twists for mobility in your center.
3. Props: Practice handstands and forearm stands against a wall. Use a strap around your upper arms to encourage proper alignment in your joints before going upside down. Blocks are helpful to engage necessary muscles and encourage correct alignment for your body. Start slowly and build up over time. Remember to listen to your body. Use a spotter—the ultimate prop—to aid you as you progress. Cultivate strength, flexibility, and mental focus to find your happy place upside down.
Check out four different takes on arm balances with these four new offerings. Enjoy your flight!
1. Guidelines for a Balanced Life: Arm Balancing and Aparigraha - Les Leventhal 2. You've Got This: Crow to Chaturanga - Kylie Larson 3. Untie the Knot! - Shannon Paige 4. Therapeutic Alignment: Crow Pose - Shy Sayar
1.2: Chitta vritti nirodaha: Yoga is the resolution of the (dysfunctional) mind states.
Yoga Sutra 1.2 is the pillar around which Patanjali’s Yoga Sutras function. What does it mean? To put it another way, yoga is the ability to direct the mind without distraction or interruption. It sounds simple, right? Actually, simple definitely does not mean easy.
In our busy world, tuning out distractions and focusing on one single thing can feel unattainable. Dharana, the sixth limb of Patanjali’s eight-limbed ashtanga yoga path, is the first step in developing a one-point focus of the mind and prepares you for Dhyana (sustained focal attention) and the final limb, Samadhi, a deep achieved state of sustained attention.
When we can sink into true sustained attention, we are fully present and truly at the height of our personal power and light. Presence can equal freedom because you’ve released any attachment to future results and accepted what IS right now.
Yoga and meditation are steps along the journey to Samadhi. With dedicated practice, you learn to tune out disruptions and simply focus on what’s happening minute-by-minute and breath-by-breath. Use asana or the physical postures as a gateway or preparation for meditation. It’s all a practice of moving into stillness, inside and out. When you’re truly in the moment, you are focused and clear.
Step off of the yoga mat or meditation cushion and apply the principles to whatever it is you are doing. Harnessing your intentions and your energy allows you to create from your central core of power. Don’t allow your prana to disperse away from what you are focusing upon, whether that’s a creative endeavor, a relationship, or a handstand. True awareness and clarity arise when you are absorbed in the moment.
The yogic path is challenging and requires overcoming many obstacles and committing to constant practice over an extended time. The dedication and practice are worth it, however. Practice, practice, practice.
To aid you on your journey, we’ve got four excellent new classes for you this week. Each one approaches the quality of presence from a unique perspective. Push play on one right now with the intention of grounding and centering yourself.
1. Align & Flow: Mind in One Place - Jack Cuneo 2. Kundalini Yoga Therapeutics: Concentration In Action - Shabadpreet 3. The Neurology of Yoga - Shy Sayar 4. Yoga to Cool The Fire: Balancing Pitta Dosha - Maria Garre
MANGO NICE CREAM
Vegan, dairy free, gluten free
Yields 2 servings
NICE CREAM INGREDIENTS
TOPPINGS
NICE CREAM METHOD
NOTES
If you want to sweeten it more, add a small amount of maple syrup or a couple dates.
Cheers!
Coach Jentry
Jentry Lee Hull is the culinary wizard behind the plant-powered delights on @hullyeahwerevegan. As a yoga instructor, boot camp coach, Dietetics student, amateur chef, and longtime vegan, Jentry strives to marry fitness, wellness, mindfulness, health, and compassion in every aspect of her work. Jentry loves creating and sharing tasty vegan food with clients, friends, neighbors, and family.
“Just as yoga is the intention of linking our movement to our breath, how we nourish our bodies is a matter of uniting our values with our actions. It is not about achieving perfection, but rather doing the best we can for ourselves and others.”
What Is Mindful Meditation Therapy?
Many of the most widely used therapies to treat mental health disorders, including mindfulness-based stress reduction and mindfulness-based cognitive therapy, incorporate meditation and mindfulness to some degree. Though practiced meditation, patients recognize and accept negative stimuli like withdrawal symptoms and triggers without letting these stimuli distract from their state of mindfulness.
Ultimately, mindful meditation enhances the recovery process by teaching practitioners to accept the present for what it is. In a state of mindful meditation, those struggling with substance abuse are forced to acknowledge the reality of how their addiction has eroded relationships or derailed their personal dreams. These individuals can then make plans for improving their lives instead of living in a state of denial.
Mindful Meditation Opposes Addiction
Mindful meditation is more than just an effective form of treatment for substance abuse. In fact, mindful meditation techniques are ideal for getting to the core of a person’s addiction, instead of simply treating the symptoms.
The core of most addictions are based in intense emotional pain, feelings of rejection and deep insecurities. In a state of mindfulness, individuals struggling with addiction are better able to identify how their cravings and triggers are directly related to their underlying emotional pangs.
During recovery, this awareness is a huge advantage to patients as they develop healthier strategies for dealing with their problems.
Additionally, the lessons learned through mindful meditation therapy are a natural counter to the behavioral patterns that characterize addiction. For example, achieving a state of mindfulness requires individuals to recognize their circumstances for what they are. This approach goes directly against addicts’ tendency to deflect responsibility and rationalize their behavior.
Similarly, mindful meditation teaches the individual that lasting peace comes from daily meditation and personal discipline. This is a major shift from the attitude of a drug user, who prioritize seeking instant satisfaction regardless of the long-term consequences.
Research Supports Mindful Meditation Therapy
Mindful meditation may have its origins in spirituality, but decades of clinical research have determined that the practice has plenty of measurable biological benefits.
For instance, an article published in the journal Counseling and Values identified mindful meditation as being ideal for playing a supplementary role in addiction recovery. The article emphasizes that the success of a recovery program depends on the individual’s ability to accept a myriad of changes in their lives. Mindful meditation is a uniquely helpful tool for helping patients to come to grips with this personal evolution.
Another article, published in JAMA Psychiatry, pointed out that participants in clinical trials who practice mindful meditation were significantly less likely to relapse than those who did not. Likewise, those who practiced mindful meditation and relapsed did so for a shorter time than those who relapsed and did not practice mindful meditation.
Mindful Meditation Can Heal the Brain
Research published in the journal NeuroReport revealed that mindful meditation can actually support a healthier brain. The study showed that individuals who participated in mindful meditation saw growth in brain regions related to focus and sensory processing.
Considering that substance abuse can affect the development of the brain in a destructive way, it is even more notable that mindful meditation techniques have the potential to repair the damage caused by addiction.
Addiction Treatment that Includes Mindful Meditation
Recovering from addiction requires more than simply flushing the drugs out of a person’s system. The individual must be willing and able to repair the damage – physical and emotional – that substance abuse has caused in their life. Mindful meditation can play an essential role in helping individuals achieve freedom from drugs and alcohol.
At Maryland Recovery, we recognize the risks of replacing one addiction with another. That’s why we support our patients with holistic therapies instead of asking them to take more medication. Our patients learn to embrace mindful meditation, along with yoga, acupuncture and other modalities, to free their mind and bodies from the grip of addiction.
1. Change Your Practice Pace
Most of us feel compelled to practice at more or less the same pace all of the time. If you prefer a slow, quiet practice, you probably always do a slow, quiet practice. If you like a nice strong flow, you probably always do a nice strong flow. If you’re feeling stale, changing up the pace of your practice is one of the best ways to find new inspiration. When you change the pace, the rhythm of your breathing and the overall feeling of your experience also shift.
2. Take a Break From Your Staples
There are days when I’d rather stab myself in the eye than do Chaturanga and Upward-Facing Dog. As a vinyasa-based instructor this can be difficult. Fortunately, I’m completely averse to losing an eye so I take a break from these postures—my staples—from time to time. I change my routine to exclude these postures and include different things like longer-held Planks, Locust variations and Cobra. I’m always a little fearful to drop my staples, but leaving these poses off the menu for a few days varies my sequencing and always leads to something interesting that I haven’t explored in a while. It also tends to re-engage my students who are just as happy to have the occasional change of pace.
3. Get Messy, Get Lost
To me, modern yoga can feel very precious and produced at times. Flow classes are perfectly choreographed to the perfect playlist and everyone feels like they have to wear the newest leggings and take photos that they post at just the right time. I’m not being a hater here. I get it. But, we put a lot of pressure on ourselves and it’s important to let it go sometimes. If this sounds like you, let go of the pressure to perform and work on a handful of poses that feel sloppy, dirty, and ugly. Seriously. Pick up your worn and torn copy of Light on Yoga (wow, I just dated myself), flip around until you find a pose or two that you haven’t tried in a few years (if ever), and experiment with it. Play around with poses that feel out of your reach, make a mess, and have good time.
4. Explore a Different Physical Discipline
Aside from my family, my first priority is tending to my yoga practice. My passion for practicing has ebbed and flowed over the years, but it’s been the most consistent thread in my life for 20 years. I can’t imagine my life without it. And, I also explore other physical modalities these days. Like me, you may find that doing other physical practices—from running or spinning, to Pilates or martial arts—rekindles your love for yoga. I’m not suggesting that you need to incorporate a different physical discipline to be well and feel whole. But, I’ve found that including other physical disciplines in my life makes me crave my yoga practice even more.
5. Reconnect to the Heart of Your Practice
Perhaps my most obvious yet essential suggestion is to reconnect with your practice by getting back on your mat. If your practice is lackluster—or you’ve been disinclined to practice at all—you need to reconnect to the heart of your practice by making peace with the fact that your passion may ebb and flow. Then, make the permanent decision that your practice is your practice. It’s your free time to do what you want, and enjoy yourself. Maybe this means taking a different class, doing a different home practice at a different time, or exploring meditation and pranayama. Maybe it is as easy as this: Your practice is right there waiting for you. Go enjoy it.
Ingredients for Chickpea-free Raw Hummus
Directions for Chickpea-free Raw Hummus
Put all of the ingredients in a food processor and process until smooth and creamy. Serve chilled with cucumber, celery, broccoli, or whatever you like to dip.
*Note I tried this with both a Vitamix and my food processor, and I preferred the consistency of the food processor.
I teach yoga. The form that takes goes against what is the conventional expectation of average yoga class attendees -- only because the idea that people have about yoga is often colored by sexualized images and a work-out mentality that has been bred deep into us. Ironically, these entrenched mores that motivate people to come to yoga are the very thing that I am hoping to undo through practice. As if attempting to impart yoga was not already elusive enough, navigating a whole bunch of counterproductive preconceived notions makes things doubly hard. Sometimes I grow weary of always having to explain how and why what I do is not meeting the public expectation.
The question of what yoga is, and who has a right to claim any authority over it, has always been a heated debate among earnest yogis. But one thing is for sure, if our definition of yoga is contingent on another person, especially someone who is revealed to be something other than what we predicated our understanding on, our sense of yoga will easily become confused or destroyed. And for many who are interested in more nuance than Instagram allows for, it would make sense to stop calling what you do by that name and look for alternative language.
Does the omission of anything that I imagine might be triggering for people really make my class more safe and inclusive?
One of the major trends playing into a falling-out-of-love with the word yoga is the momentum behind a call for yoga classes to be more accessible. It’s true that the yoga industry has become grossly homogenized and exclusive. The rising costs of yoga practice have played into issues of class, barring access for huge populations of people who are in need. The marketing and packaging of yoga into a sellable product has spurned a destructive idea of a “yoga body” that is wrought with misogyny. Yoga teachers looking for soul fulfillment more than financial gain are rightly wanting to foster change.
It is undeniable that in order for yoga to be shared there needs to be trust between teacher and student. And it is the teacher's job to set the boundaries and establish the communication essential to that dynamic. But the realities of life are such that, despite every effort to be thoughtful and open, we will never be able to avoid all the slings and arrows that we risk incurring. There is not one style that will fit everyone, and it is misguided to expect teachers to preemptively sanitize their offerings as a way of avoiding the rough edges that often define the most important work. This is not meant to be a justification for teachers to be irresponsible or abusive. The exposure of mistreatment and harm committed, even by some of the most revered teachers, is a necessary part of the evolution of yoga in modern society.
Over the years, there are a lot of established teaching directives that have been proven to be wrong. Insisting that everyone keep their knees over their ankles in lunge poses does not prevent injury, opening your chest does not necessarily open your heart, forever extending your spine does not get rid of back pain, and pushing your body as far as you can every time does not lead to realization or enlightenment. Effective teachers need to refine their offerings and adjust what they do through the lens of their own experience and, hopefully, with the kind of transparency and compassion that invites us all to be who we are without imposition.
Who gets to define yoga? Guru figures? Advertisers? Or the grassroots teachers who grind it out every day trying to be of service?
I totally understand why some are deciding to exit yoga. Exchanging the word yoga with “movement” or “somatic” does potentially spare the trouble of having to articulate what yoga is, and the entanglements of history, power dynamics, and abuse that are causing so much disillusionment. It is undoubtedly confusing to discover that so much of what we were taught is based in myth more than fact. However, I am not willing to concede the definition of yoga to the obfuscation of marketers or yoga’s most blessed and imperfect forebearers.
I know what yoga means to me, based on my personal practice, study, and the discernment of my experience. As helpful and necessary as outside references have been in my learning process, my understanding comes from within me and does not depend on anything or anyone outside of myself. My ability to communicate this understanding to others is imperfect. My yoga does not mean certainty in all things and I make mistakes, which I hope to take responsibility for and correct. I consider yoga to be a multigenerational and multicultural thread that reaches back into the dim mystical past and runs through humanity, from the earliest of ancient wisdom cultures to the civilizations of today. There is power and magic in this and I will continue to call it by the name imparted to me, yoga.
By J. Brown
J. Brown is a yoga teacher, writer and founder of Abhyasa Yoga Center in Brooklyn, NY. His writing has been featured in Yoga Therapy Today, the International Journal of Yoga Therapy, and across the yoga blogosphere. Visit his website at jbrownyoga.com
For episode 1, we offer 10 creative ways to inspire your yoga practice this summer. You can listen to the episode by clicking here. And, we took notes for you, which you can find below.
1. KEEP IT SHORT AND SWEET
Most of us are accustomed to a 60-90 minute studio practice, so it’s easy to feel like a 15-30 minute practice isn’t worth it. But Jason makes the point that doing a little bit everyday can have a big impact and he uses the slightly gross but still apt metaphor of brushing your teeth. Is it better to brush your teeth for a few minutes each day? Or better to go to a dentist once a week for 90 minutes? Bottom line: Take advantage of and value short practices!
2. FOCUS ON WHAT YOU LOVE
If you have a consistent, longstanding home practice then it makes sense to work on poses that challenge you. But if you’re new to a home practice, emphasize poses you love. You want to make doing yoga something you look forward to and something that’s fun, not a chore. Another Jason metaphor: If you’ve never cooked at home, would you teach yourself to cook by starting with your least favorite dishes or your most favorite?
3. BE FLEXIBLE WITH THE TIME OF DAY
There’s a longstanding recommendation to practice yoga in the morning. And for most of us, this makes sense — we start the day off feeling clear and the day doesn’t get away from us. But when your schedule changes, it’s important to be flexible and fit your practice in when you can. Jason almost exclusively practices at night when his schedule is throwing him a curveball. If he’s teaching weekends or training, he does light evening practice to stay connected.
4. BE FLEXIBLE WITH INTENSITY
If you typically practice in a studio, you’ll probably normalize a certain degree of physical intensity and a different intensity won’t feel as valuable. But if you want your practice to be “portable” and accessible to you when life throws your curveballs (like when you’re traveling or when you’re sick), then you have to be willing to do a moderate intensity practice from time to time. Remember that a key component that differentiates asana practice from other physical endeavors is that it’s not just about pushing through — it’s about tuning into how you’re feeling and creating an appropriate response.
5. DON’T THINK YOU HAVE TO REPLICATE A STUDIO CLASS IN YOUR HOME PRACTICE
We’ve touched on this in the previous tips, but think of it this way: The difference between going to a yoga studio and practicing yoga at home is like the difference between going to a Michelin-star restaurant and eating a home cooked meal. You’re not only going to eat at fancy restaurants and you wouldn’t judge a home-cooked meal on a standard of a well-trained chef.
6. TRY AN ONLINE PROGRAM
YogaGlo has a new series of online programs that are amazing (if we do say so ourselves). You can select a program that you want to do and then schedule the weekly classes into your calendar and it will email you reminders. Jason and several other teachers like Amy Ippoliti, Stephanie Snyder, Claire Missingham, and all have programs on YogaGlo that you can check out.
7. USE YOUR YOGA PRACTICE AS A COMPLEMENT TO YOUR SUMMER ACTIVITIES
Spend more time outside hiking, biking, or swimming in the summer? Then use them as a muse for your practice. Instead of working toward peak poses, do poses that balance out the hunched position of the upper back while you’re on a bike or the tightness in your quads from hiking.
8. PRINT OUT SEQUENCES FROM OUR SITE
Find inspiration around you! Here are sequences from our site that you can download and practice with:
FOUNDATIONAL SEQUENCES
Sun Salutations (Surya Namaskar A) Sun Salutations (Surya Namaskar B) 30-Minute Whole Body Sequence 30-Minute Morning Sequence
SEATED POSES
Quick Hip Openers Fold into Lotus Pose 16-Pose Sequence to Help You Progress in Compass Pose Parivrtta Janu Sirasana
INVERSIONS
The Perfect Shoulderstand Prep Refine Your Headstand A Shoulder Opening Sequence to Forearm Balance
ARM BALANCES
Twist into Eka Pada Koundinyasana I Pigeon + Chaturanga = Eka Pada Galavasana Tittibhasana (Firefly Pose) Bakasana (Crow Pose)
9. VALUE CONSISTENCY
The most important component of a physical or fitness regime is consistency. You truly don’t need to do big huge intense practices; you just need a consistent ongoing relationship with your body and breath. You need to come back to it time and time again.
10. TRY SOMETHING NEW!
If your practice is feeling stale or stuck, try a new class or a new teacher or a new studio! It can really freshen things up and give you a new perspective and rekindle your interest in the practice.
By Andrea Ferretti
Andrea Ferretti and Jason Crandell are a husband and wife team who have been teaching, writing about, and living their yoga for nearly two decades. Andrea is the former executive editor of Yoga Journal and is now creative director for Jason Crandell Yoga Method. Jason is an internationally recognized teacher known for his precise, empowering, down-to-earth approach to vinyasa yoga. They live together in San Francisco with their full-time boss, Sofia-Rose Crandell, age 3. To read their blog or to learn more about Jason's upcoming teacher trainings, please visit their web site www.jasonyoga.com
Too many of us rely on a “job” to just get by, rather than as a method of service and inspiration for ourselves and others. If you spend day in and day out doing something that fails to serve your soul, it’s time to change all that. Mars’ driven energy charges up the call to find rewarding work, and Chiron (who is retrograde this month) asks us to make sure that there aren’t any old, lingering wounds convincing us to play small and go the “easy” way.
But, of course, there’s nothing easy about spending your days not letting your spirit shine. It’s understandable that fear, resistance, and rationality often play devil’s advocate in our pursuit of our passion, and convince us we can’t do it. It’s simply not true. There is a way to do it — perhaps differently than we imagine, with more calculated purpose (which Capricorn loves), or with a clever twist. Think outside the box. Find a way, and let the smallness, fear, and resistance end.
Today’s the day.
Alchemical Ritual for the Capricorn Full Moon
As an earth sign, Capricorn is grounded, committed, strategic and ready to work. This energy intense, both in its capacity to get things done, but also in its ability to overwhelm and overwork. Capricorn constantly strives to reach its goal, but what is most important is that Capricorn reaches the right goal, and maintains a clear vision of the forest for the trees. This full moon ritual for Capricorn draws feeling and emotion into Capricorn’s normally critical thinking, encouraging us to ask ourselves: What do we really want, and how badly do we want it? The right answers to these questions come from the heart, not the head. When fueled by compassion and love, there is nothing Capricorn cannot accomplish.
Capricorn’s ruler is Saturn, the cosmic father who constantly pressures us to get things done. This is an important aspect of life, but Capricorn sometimes also forgets how to enjoy life, too! When we bring meaning to life, it becomes enjoyable, and meaning is found by letting the heart guide all of our endeavors. To enliven Capricorn’s intensity in this ritual, gather a dark stone like onyx, hematite or garnet. Cypress or patchouli essential oil may be used to anoint your third eye, and your knees (Capricorn rules the knees) before and after the 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. Enter your ceremonial space with conscious intention to bring your heart’s desire to life in this ritual. Step inside, sit down, and close the eyes. Focus on the breath and clear the mind of thought. With clarity and receptivity, say the following invocation out loud:
Capricorn and Saturn, allow me to do the work of my heart, so that I may manifest meaning in my life.
Spend a few moments in quiet contemplation. Clear the mind of thoughts completely. When you are clear, ask yourself the following questions out loud: What do I want? (pause, wait for the answer)
How badly do I want it? (pause, wait for the answer)
The answers may surprise you. When you allow the heart to finally speak, it speaks clearly and concisely, in simple words (often only one or two at a time), elegant concepts (an inner knowing), an image, or most powerfully: a feeling. When the heart serves up a feeling response, it charges your conviction and in that moment, you know you have found meaning. The answers to these questions are likely infused with emotion, which means that there is no denying what the heart wants, nor that you must do what it takes to accomplish it.
When complete, chant Om three times, and snuff the candles. Place your right hand over your heart as a way to connect physically to the driving force behind the meaningful answers you receive in this ritual. This ritual harnesses the powerful energy of Capricorn, giving you the means to make manifest your heart’s desire.
Usually we get excited for summer to come. School is out. Work seems mellower when your boss is away on vacation or you’re headed out of town yourself. You’ll relax. You’ll sip lemon water and chill in the hammock. You’ll skip the gym and indoor workouts and stroll on the beach or hills where you live.
Often, we crave more time to do absolutely nothing. When our wish is granted, suddenly we don’t know what to do with ourselves. Until, suddenly, a whisper begins inside, “I’m bored.” If you have children, there’s no whisper, instead it’s a roar. Without stimulation, without a challenge, you hear screams of “I’ve got nothing to do: I’m bored.”
Sure, we all need downtime, but where do you draw the line between being stagnant and being relaxed? We here at YogaDownload.com offer an alternative for your summer vacation: challenge yourself with some different yoga practices. Go for uncomfortable instead of comfortable. Have you tried QiFLOW by Dawnelle Arthur? Her unique brand of classes will encourage you to go deeper.
Life is growth. Without change, we’d be stagnant, bored, and not fully experiencing the present moment. We invite you to step out of your comfort zone today. If you gravitate to the same few teachers and classes or stay with one level of class, why not try a level up? A new-to-you teacher? A fusion class? Kylie Larson’s Total Body HIIT & Yoga Fusion will have you sweating, smiling, and working hard.
When we step into an uncomfortable situation and breathe through it, we’re creating change, inside and out. We’re growing each time we try something new. By working toward something outside of your usual patterns, you will create change.
How about this: Two great teachers, two different styles, two chances to create change on the mat and take it off with you for the rest of your day: try Take it to the EXTREME by Celest Pereira and Power Up by Pradeep Teotia.
We’re not telling you to skip the hammock or relaxation time, we’re just suggesting you get uncomfortable first!
Raspberry And Chocolate Spiced Almond Smoothie
Instructions:
To construct the smoothie bowl I poured the smoothie in to a bowl and essentially piled on the toppings.
Toppings:
Corinne Marabel, creator of A Vegan Kitchen, never intended to follow a vegan diet, much less did she intend on creating what she has today. In July of 2013, feeling constantly run down and tired and after spending far too many months treating my body like a garbage bin, Corinne decided to turn from vegetarianism to veganism for a short detox. However, days turned in to weeks, and she began to find herself feeling not only better internally, but completely inspired to create beautiful and clean vegan dishes.
Check out @avegankitchen instagram page, and ebooks!
To help show you how yoga can benefit you, we have put together 15 reasons on why you should include yoga into your fitness routine.
1. INCREASE STRENGTH
Yoga is one of the best ways to improve your strength as it relies purely on bodyweight. Lifting weights to gain strength works well but it also comes with a high risk of injury that yoga just doesn’t have.
2. INCREASE FLEXIBILITY
You’ve probably already assumed that yoga helps with flexibility, but what you may not have realised is how that can actually impact your fitness routine. Being able to touch your toes is great, but how does this help me workout? Simply put, flexibility opens doors to new types of exercise that you couldn’t do before such as deadlifts or certain sit-ups. As well as this it also keeps muscles supple and as supple muscles have more ‘give’ they are less likely to tear causing an injury.
3. TONES MUSCLES
In the same way that yoga increases strength, it also tones muscles all over the body. A toned body is a strong body which then means your muscles are quicker at recovering from exercise. With a shortened recovery time you are able to exercise more frequently without injury.
4. IT’S A WORKOUT
No yoga session is the same and some are focused on the mind and spirit, however at Sweat Studios we focus on yoga for physical fitness and these sessions can be very intense, trust us. A Sweat Hot or Sweat Flow yoga session with us can be the equivalent to a full gym session with the benefit of no muscle soreness the next day.
5. IMPROVES BREATHING
Yoga teaches breathing techniques, (known as pranayama), which are useful in stressful situations as they are a fantastic way of staying calm and relaxed. These techniques lend themselves perfectly to working out as breathing steadily and calmly during exercise can make a huge difference to your performance.
6. SLEEP LIKE A BABY
We all know that sleep is hugely important, not to mention pretty great, but what a lot of us underestimate is how important it is when exercising. When you workout you are essentially damaging your muscles so they will grow back bigger and stronger. The repair of these muscles happens most efficiently whilst you are asleep. Yoga teaches you how to quiet the mind, relax the body and truly unwind allowing you to get a full and deep sleep.
7. WEIGHT LOSS
If weight loss is a target of yours then yoga could be a great way of shedding off those pesky pounds. Hot yoga is especially good for weight loss as the combination of heat and strong poses (using big muscle groups) is a brilliant way to help lose weight quickly and effectively.
8. BOOSTS YOUR METABOLISM
It is important to boost your metabolism as early as possible in the day to put your body into ‘fat burning’ mode. This then means what you eat throughout the day is used more efficiently. If the gym in the morning seems a bit much then an early morning yoga session could be perfect for you.
9. REDUCES BELLY FAT
Targeting certain parts of the body for weight loss, such as belly fat, is hard. However, what you can do is target certain areas to help tone them which can then lead to fat loss. There are a number of yoga poses that are designed to help tone your stomach, which will help to get rid of that stubborn belly fat.
10. CORRECTS POSTURE
Yoga is fantastically effective at correcting a bad posture and helping to keep a healthy spine. A lot of poses and seated positions require a straight back which is hard for those who have bad posture, but this gets easier over time as your back and core get stronger. This is incredibly important for the gym as bad posture and a weak core when lifting weights can lead to painful back injuries.
11. PREVENTS CARTRIDGE AND JOINT BREAKDOWN
Whenever you workout you put stress and strain on your cartilage and joints which can lead to pain later in life. However, when you practice yoga you are taking your joints through their full range of motion which can help prevent this damage and keeps them juicy and healthy. This is a great counter to the pounding your joints get with gym-based workouts.
12. IMPROVES YOUR BALANCE
One of the best things about yoga is how quickly it can improve your balance. Although you might be wobbly and shaky when you first start, you will soon develop a better balance as your core gets stronger and you activate muscles not previously used. This then means that during exercise you are much more stable and less likely to injure yourself.
13. MINDFULNESS
Mindfulness is one of the key principles of yoga and boasts many different benefits, such as improving concentration and focus and relieving stress. One of the greatest things about practising yoga is how well it can improve your energy levels and keep you feeling positive. Healthier than coffee and much more enjoyable, yoga will keep you upbeat and happy all day, so why not try it out and see what it can do for you?
14. REDUCE MUSCLE SORENESS
There is nothing worse than having a great session in the gym and then waking up the next day unable to move because your body hates you, especially if it was leg day. Well, with yoga you can actually help prevent this. Bringing suppleness to the muscles will ease that post-gym tightness.
15. IMPROVE STAMINA
The last but no means least reason for you to include yoga into your exercise routine is that it will improve your overall stamina. The longer you can last in the gym then the quicker you will see results. It’s as simple as that. By holding poses, focusing on breathing and teaching mind over matter, yoga is one of the few things out there that can not only improve your stamina, but at the same time improve your strength.
Matthew Evans lives in Manchester, England and works as a copywriter. He has a passion for fitness and writing and try to combine these as much as possible.
You’ve probably heard there are only two emotions: love and fear. Fear encompasses everything from worry, anger, anxiety, frustration, and pain. Often, these negative emotions keep us in a prison of our own making. We’re so buried in worry for the future, we fail to appreciate the beauty of the present moment. We’ve lost the ability to be spontaneous, to find pleasure in the simplicity of nature, movement, connection, and love. As the Tantric yoga model teaches, life is a gift. We need to remember to appreciate each day with an open heart.
Achieving freedom means you are aware of what you desire in your life, as well as what you wish to avoid and you live your life with those principles in mind. Freedom means you feel free to choose how you live each moment. A yoga practice dedicated to encouraging the release of fear and negative blocks can pave the way for choosing what will make you enjoy more love, happiness, and peace. Open up to true freedom.
For some, a gentle flow designed to relax tension and stress will create a sense of openness. For others, a vigorous sweaty practice will knock that tension out. What works for you? Tune in to your thoughts and emotions---what helps you let go of what’s weighing you down? That’s the whole point: we are all individual and freedom means different things. Take the time to tap in and learn what will give you a sense of freedom in your life, despite what’s happening in the external world.
We recommend releasing some of these emotions trapped in your physical body through a strong yoga practice or any other physical activity that lights you up. Let go of fear of failure and just go for it! What’s the worst that could happen if you try something new? Or, consider meditating, with or without the accompanying asana or physical activity. Many paths exist to release clutter in your mind and thoughts.
This week, we’ve got a variety of new classes designed specifically for you to find your definition of freedom. Jackie Casal Mahrou’s latest offering, Hatha Yoga: Strength & Freedom will empower you to find balance, joy, and an open mind. If you’d like to challenge your focus and build up your endurance to handle pressure through binding postures, try Claire Petretti Marti’s new class, Bound to Be Free.
Les Leventhal will have you Flowing for Freedom in his new class and Mark Morford’s signature style will help you have fun! Try How to Get Lucky Vol. III: Get Luckier Still (stream it for FREE).
WHY THIS SEQUENCE WORKS
As teachers, we know two things about how our students experience Ustrasana. Some students love the pose because it’s working for them; and, some students don’t love the pose because it’s not working for them. For me, this becomes a puzzle to solve when I’m sequencing a class. My goals are clear: I want to create a sequence that helps students maximize the benefits of Ustrasana while minimizing the challenges of the posture.
To do this, the sequence below emphasizes a flow of postures that methodologically prepares your entire front body for Ustrasana. When the front body—especially the hip flexors, quadriceps, abdominals, pectorals and anterior deltoids—are adequately prepared, it’s more likely that your students will be able to open their shoulders and chest without crunching their lower back and neck.
Here’s a really quick break down of my favorite mini-practice for Ustrasana.
POSES 1-3
The first 3 postures allow you to settle into your body. Mild twisting is a nice preparation for backbends. The following posture flow is going to focus almost exclusively on lengthening the front body in preparation for backbends, so it’s nice to the sequence with a little complementary work.
POSES 4-6
I really love this combination of poses and I use it in a lot of my sequences. It’s definitely a staple in my own practice. In each of these postures your shoulder is in extension and one hip is in extension. This simultaneously lengthens the front of your shoulders, chest, hip-flexors and quads. The top arm is in the same chest-opening position as Ustrasana. These postures also introduce mild spinal extension. This mild backbending segues perfectly into the next combination of postures.
POSES 7-12
This is a straightforward progression of backbends that goes from less demanding to more demanding. One of the reasons that I chose these postures is that they all extend the shoulder joint, except for Cobra Pose. This shoulder extension will help open the front of the shoulders and chest in preparation for Ustrasana.
POSE 13
Lucky number 13—Ustrasana! This is still a tough posture for most students, but here are 3 quick tips for working with the posture. 1) Engage the bottom of your Gluteus Maximus. Yes, engage them. 2) Externally rotate your arms so that your biceps and elbow creases are turning away from each other. This will help lift your chest in the pose. 3) If the pose is still uncomfortable in your neck, tuck your chin and look toward your chest. If the pose is uncomfortable in your lower back, place your hands on the back of your pelvis. Use your thumbs to lengthen the back of your pelvis downward. Take your time and do what you need to do in order to befriend the pose.
POSES 14-15
The word “perfect” is nauseatingly overused. But, I’m going to add to the problem and write that Supta Padangusthasana is the “perfect” follow-up to Ustrasana and other backbends. Unlike Happy Baby Pose, which flexes the spine, Supta Padangusthasana allows you to maintain the natural curves of the spine. This is a mild transition for your back after all the extension you created in your backbends. It also allows you a few moments to feel (and possibly savor) the afterglow of your backbends. Viparita Karani is your just desserts.
Want to practice this sequence at home? When you sign up for our newsletter, we’ll send you a free printer-friendly PDF of the sequence above!
AND, if you want to feel more confident and knowledgeable about your sequencing skills, check out my e-course, The Art of Yoga Sequencing. It’s great for yoga teachers and students who want to better understand how the body works and how to stretch and strengthen effectively.
To go along with today's recipe, check out our blog for more healthy ideas!
Here are some of our favorites:
Turmeric Tonic Latte (Purification-friendly) Dandelion Root Coffee Breakfast Nicoise Salad Spiced Baked Apples (a yummy Purification-friendly treat) Mexican Haute Chocolates (if you’re not cleansing)
Love,
Grilled Fennel with Olives and Herbs
Yield: 4 servings
4 large organic fennel bulbs, fronds trimmed, quartered ¼ cup organic olive oil, divided Pinch of sea salt Freshly ground black pepper 1 TB. fresh dill, chopped 1 TB. fresh basil, chopped 1 TB. fresh Italian parsley, chopped 1 TB. fennel fronds, chopped 5 organic Kalamata olives, chopped
Instructions: Trim the fennel stalks and fronds away, you can use a few of them for the herb sauce below. Cut the bulbs in four and gently trim away the core. You want to leave just enough core to hold the sections together.
Drizzle the fennel with 2 TB. olive oil and season with salt and pepper.
Meanwhile heat your grill to high. Grill the fennel turning once until tender, approximately 4-5 minutes. Remove from grill and place on a serving plate.
To make the herb sauce, in a small bowl combine dill, basil, Italian parsley, fennel fronds, remaining 2 TB. of olive oil, and chopped olives until combined. Drizzle sauce over the grilled fennel and serve.
To be in balance, is to have space for celebration and hard work, solitude and community, aspirations and contentment. How do we find the equilibrium for life's polarities? Going within through yoga and meditation to inquire what a unique balanced life means to each of us is a starting point. This self-inquiry can also reveal what parts of our life or daily actions, bring us further out of balance.
Every one of us has a unique point of balance. For many of us, modern life can often feel like a juggling act between work, family, finances, health, social life, and more. Carving out quality time to take care of yourself and doing the things that bring you to a more balanced state can seem daunting during busy times. However, it's usually in these moments of high demand, that staying in balance is even more important than times of ease. Yoga and meditation have the power to not only discover what our unique balance point is, but also to live it. Make time for these practices when you are feeling out of balance. From a place of balance, you're far more likely to perform at higher levels in your career, feel more present and at ease with the people you love, and enjoy your life more.
Of course, our balancing point is never perfect and always changing, therefore it takes maintenance to stay in equilibrium. Things and people that once brought balance and joy, may no longer. While it can be challenging to adjust to the inevitable changes of being human, and inevitable moments of feeling unbalanced, you have the power to create balance every day. It is possible with awareness, desire, and right actions. We don't find a state of balance and simply remain there for our entire lives without effort. The journey is what keeps the process interesting and engaging. If you're feeling balanced, stay committed to what's keeping you here. If you're feeling unbalanced, commit to doing things you know bring you to a more harmonious state. You can do it and you deserve balance in your world. All of us do.
That's why, this week, we're bringing you four classes of diverse backgrounds, for an offering of practices to balance your mind, strengthen your body, and connect to your spirit. Mark Morford's Absolution Flow: Sun & Moon, is a vinyasa practice that delicately balances effort and ease throughout a challenging and feel-good physical practice. Claire Petretti Marti's Yin / Yang Balancing Flow will make you sweat, before taking you on an inward journey to unwind and relax. Guru Jagat's Cardio Kundalini 2 : Yoga to Balance the Emotional Body (available to stream for FREE), is a unique offering that will bring a state of emotional stability, spiritual alignment, and an energetic reset. Ben Davis' Fitness n' Yoga : Balance and Gratitude class, rounds out this week's classes, with a physically demanding practice to bring balance to your yoga practice by emphasizing strength, cardio, and flexibility.
Cultivating inner balance, creates a ripple effect, that creates balance in your outer world. This week's classes provide an opportunity for you to create this for yourself! Enjoy!
LOVE WILL SAVE THE WORLD!
Love heals everything. Love is strength. Love is power. Love comes from within. We’re talking love in all its forms: love for yourself, love for nature and the world, and love for your fellow humans and animals. No matter what is going on in your life, moving from a place of self-love will allow you to be your most powerful.
Tapping into your heart chakra enables you to focus on compassion, on growing larger than your ego, and becoming more selfless. We’ll repeat: You’ve got to love yourself first before you can give fully to others. Take time to strengthen your own heart and forgive yourself from what may be blocking you from being your most free and compassionate. Create a sense of exuberance with Heart Chakra Yoga: Backbend Flow - Cicily Carter.
Often, we become so focused on checking off our to-do lists, that we forget that in the end, love is what matters. You can cultivate your heart chakra and learn to operate from a place of love on your yoga mat with Soulful Flow: Live with Love - Eric Paskel or Love Thyself, Heal Thyself - Christen Bakken. Peel away the layers of armor restricting you and find the courage to be open off the mat too. You might not save the world like Wonder Woman, but you will be your greatest self and thus will contribute others in your life and to the world.
Last but not least, most of us have experienced a broken heart. Closing yourself off to protect from pain only prevents you from accepting love. Trust that you have the ability to regenerate and love again. When you forgive those who’ve harmed you, you open your heart. Try Heal Your Broken Heart - Elise Fabricant.
Remember what you practice on the mat directly impacts how you show up the other twenty-three hours of your day. Open your heart and share your love with the world.
When we feel “good” about something, it is an inner signal to do more of that thing. When we feel “bad” about something, then this is the depths of our psyche telling us to stop, move on, or go in the other direction. Many of us have a difficult time paying attention to these subtle clues, but with a New Moon in Cancer, we are called to heighten our attention the unseen within us, and give credence to what we feel.
No one experiences emotion better than Cancer, who is always immersed in the body of water that represents our emotions. That Cancerian water is ruled by the moon, who shines its reflective light over our inner world. As we’re immersed in the exploration of our emotions, and tuning into the communications from our inner self of “good” and “bad,” this is a perfect time to exercise the yogic art of viveka, or discernment. Choosing what is right for you, versus what is wrong is the best thing we can do in our elevated attempt to always lean toward the light.
Uranus is in the mix at this time providing us with delightful flashes of inspiration on this matter, helping to give us clarity about our wise choices. Mercury also aids us in speaking the truth about what is most important to us, and what will serve our highest good. In order to remain in alignment with our divine nature, walk the path of the mystic, and do the deep shadow work (that Chiron urges us to do now), we must carefully walk the razors edge and use the moon and Cancer’s light as a guide for bringing us home to ourselves.
Alchemical Ritual for the Cancer New 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 new 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 casting the smoke over yourself and encircling your own body three times. 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.
Without this step, it doesn’t matter how many tools you learn, how many spiritual practices you try, how many books you read, how many retreats you go on, how many self-care lists you make- that whole “I love myself” thing will still feel outside of you.
To truly love yourself and commit to the practices and ways of living that allow you to feel the most alive, the most like you, the most full and nourished and expressed version of you.. this is the step you have to take:
You have to be on your own side.
Yep, that’s it. You have to fully, 100% choose to have your own back. To be your own champion and cheerleader, through everything that comes your way.
And I know that sounds lovely. I loved the idea of that for a long time.
The actual execution though? The actual choosing myself, no matter what, day in and day out?
For so long it still felt far away and like I was missing something that everyone else seemed to understand. Why couldn’t I figure out what everyone else apparently got?
Because even if you’re on board with this and are saying, “Yes! I’m ready to be on my own side!” I’m going to be honest with you, it’s not an instantaneous thing.
You may have always been taught to be on your side from when you were little onward. Or, this may feel a little tenuous and uncertain. Because to be on your side, wholly and unapologetically, you have to put your own wisdom and authority above all else.
Most of us have learned, at some point or another, to trust an authority outside of ourselves more than we trust our own instincts and intuition.
Whether it’s a misdiagnosis from a doctor that we believed because they were the expert, buying into a lifestyle that leaves you feeling hollow, the teacher telling you you’re wrong even when you know you’re right, buying endless fitness magazines, trying and failing to fit a mold given to you by advertising and media… all of these experiences, whatever they are specifically for you, have chipped away at your ability to trust yourself and be on your side.
We are taught to give away our authority and deny our instincts in favor of being more acceptable and blending in.
Every time you’ve believed you weren’t good enough, needed to work harder to be worthy, had to fit a certain look or mold to be loved, chose to stay quiet and blend in rather than speak up or stand up for yourself- all of those experiences are embedded in your energetic system and cellular makeup. Your brain and body have adapted those experiences as your reality on a really deep level.
It doesn’t matter how many gratitude journals you keep or epsom salt baths you take, how many nutrition programs you try or affirmations you say- if you still are holding on to programs and energies that guide you to give your authority away or to choose something besides what you truly desire, you aren’t going to be able to be 100% on your side.
And here’s the thing. You can’t grit your teeth and will your way into a different experience. You can’t just think your way there or expect any one thing outside of yourself to hold the answer.
Our energetic patterns and programs run deep. Below our subconscious. Oftentimes they are operating without our awareness. Many tools and coaches and courses out there work with the conscious mind, and even the subconscious. But if there are programs running in your energy and the very cells of your body, those need to be looked at and re-wired too.
That’s where real, lasting change lives. In re-wiring your deepest, most subtle experiences and patterns. In learning how your mind works with your body, your emotions, and your energy, and how all of these parts of you can actually work for you and be wired to be on the side of your best, most magical and alive self.
Tools are helpful. Retreats are wonderful. Spiritual practices are amazing. As long as you aren’t looking to them to be the thing that fixes you or “finally makes it all better”.
The step of choosing to be on your own side is a process. A process in both uncovering the magic and truth of who you are by clearing out old energetic patterns, and in consciously re-wiring your habits, thoughts, and actions to support that magic and truth.
This process takes time. It takes commitment and a choice to be all in on your self-discovery. It’s a willingness to move forward even if you don’t know what’s going to happen or where you are going to end up. It’s rolling with the ups and downs and in betweens. And remaining true to the process throughout it all.
This is where the power of support comes in. The power of having someone there to call you out on your blind spots, to navigate your energy with you, to guide you toward new ways of thinking, being, and doing that, over time, help you to be on your side all the time.
The power of having someone else to check in on you, to remind you of why you want this, to hold you through your tender moments, and to celebrate your wins with you- this kind of support is priceless in the quest to be on your own side.
The way to be all in on yourself?
It’s not another book or course. It’s not another intuitive reading or workout program. These things are all great- and can only go so far if you haven’t discovered your own process for choosing yourself and being on your side every day.
Here’s the paradox- only you can know what it means to be all in on yourself. No one else can tell you exactly how to do it, because you are different than every other person.
And? I’ve consistently seen, over and over again, both within myself and with the hundreds of women I’ve worked with and supported, that when this journey and process is guided (not dictated, but guided) by someone you trust with your whole self, someone you trust to love all parts of you and to hold you and celebrate you- the ability to be wholly on your side, the ability to wake up each day and actually love who you are (and enjoy the eff out of your life!) becomes massively accelerated and way more possible.
If you’re not sure how to begin deciding to be on your side, or feel like you don’t deserve it, try these to start:
Connect with your Inner Child
Imagine yourself as a 6 or 8 year old. See that child standing before you. What do you desire for her (or him)? If you could give her anything, what would that be?
Imagine turning your back on that child, cutting them off from love and affection. How does that feel?
Now imagine giving that child a huge, soul-affirming hug and pouring all the love you could possibly feel into her (or him). How does that feel?
You deserve love just as much as your inner child. When you think about being on your side, imagine being on the side of your inner 6 or 8 old.
Ripple Effect
It may feel really tough to be on your side and choose happiness and love if you aren’t programmed to do that, or have a habit of bringing yourself down. Remember that we are all connected. The more you feel happy, alive, and like you are worthy of all you desire, the more that energy gets to show up in the world. And the more you bring that energy of worthiness, of inspiration, of joy to your world, the more the people around you – family, friends, co-workers, even strangers – will feel it and benefit from it. It isn’t selfish to put yourself first. It’s a world-changer.
And if you know you are ready to find out what might be possible when you are all in on yourself, what’s possible when:
You deserve to be on your side. From there, anything is possible.
Deep love, Kate
Equal parts earth mama, mermaid, and magic glitter, Kate Marolt is an embodiment coach, speaker, yoga teacher, and founder of Unbound Living. Kate is a fierce advocate for women’s empowerment and wisdom, and with over 1000 hours of training in yoga, fitness, energy, philosophy, spiritual practices, and emotional processing tools, she is uniquely placed to guide you back into alignment, integration, and wholeness. Kate is dedicated to helping you understand your body’s messages and inner wisdom so you can feel ALIVE, joyful, and free to be exactly who you are, inside and out.