Astrologically, the last few months have been very intense, and there are still some overwhelming energetic patterns in the sky—with Mercury, Jupiter, Saturn, and Pluto all retrograde, and two other planetary formations calling us into deep, energetic, soul work– so this delightfully inspected new moon is a calm center in the middle of the storm.
Take advantage of it, and take care of yourself. Stop for a moment, look around at your life, and get clear on the most personal and basic things that bring you joy and love. Use your spiritual and yoga practices to work with Venus energy, heart opening, and the heart chakra. Spend some time with the earth, the beauty of Spring time, and get grounded (one of Taurus’ favorite qualities).
Finally, if there is something that you need to put a little drive and persistence into, this is a great time to set the intentions and gather the energy for that. Taurus is great at staying the course. If you’ve been wavering, or haven’t mustered the energy to continue, use this new moon energy in Taurus to gather your bull-headed strength to start (and stay!) on your way.
Alchemical Ritual for the Taurus New Moon
As an earth sign, Taurus loves to feel the sensual beauty all around and manifest earthly abundance and pleasures whenever possible. On the low side, however, this grounded energy makes us stuck and stagnant, disallowing growth and flow states. This new moon ritual for Taurus helps to accentuate the high side of this energy which uses the power of the earth to create beauty and abundance inside and out.
Taurus’ ruler is Venus, the great goddess of love and beauty. In her we see the energy of attraction, sensuality and connectedness. To enhance this energy in your ritual, gather green stones such as jade, tourmaline or peridot and place them in the center of your ritual space. Bring in the earth element in some way, either with a small bowl of dirt, a plant, or do the ritual outside. Rose and Sandalwood essential oil can be used to anoint your heart 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 place the hands on the ground. Connect deeply to earth energy and call forth the sensual wisdom it offers. Feel the energy moving into your seat, your legs, your hands and up through your body into your heart. Coordinate the breath with the flow of energy. When you establish a consistent current, meditate on the question: What does my heart want? Your answer is not trivial, and it will likely come quietly and simply. Any running dialogue is not from the heart, but from the ego, so listen closely to the answer from the heart. Once you receive your answer, choose one stone, hold it firmly in your right hand and say the following invocation out loud:
Venus, please show me the path to manifesting my heart’s greatest desire.
Spend a few moments in quiet contemplation. Clear the mind of thoughts completely. Feel the sensation within the heart, and allow for the invocation to sink in and begin to show you your path. Allow any symbols, sensations, emotions or energy to arise and continue to quietly witness all that happens without judgement or thought.
When complete, place your hand on your heart and chant Om three times. Place your hands in prayer at the heart with the stone inside and recognize this talisman that you have now charged with the energy of your heart’s desire. Snuff the candles and place the talisman somewhere prominently enough that you are reminded daily of the path to your heart’s fullest expression. This ritual creates a connection between you and your heart, and allows you to walk forward on a clear path of manifesting abundance for yourself and all around 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, 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
Perhaps the tranquil look of the pose is what makes us all pine for it. But make no mistake — it’s not to be attempted lightly. It requires an enormous amount of flexibility in the hip joint and if your body just doesn’t “go there,” you risk hurting your knees.
In the meantime, you can get many benefits with a sequence that prepares you for Lotus. And if your body is ready to fold into the pose, you will know. (Trust me on this.) There will be no knee pain, no stress, no sense of prying or leveraging or forcing. Instead, it will feel like you are folding yourself into the pose. Forcing your body into Lotus Pose is not worth it in the long run. Pain in your knees or your hips is a sign to back off. Got it? Good.
Most students make the same mistake when they open their hips for Lotus Pose: They focus on stretching the outer hips but forget to open the other muscle groups that make up the hip joint. While the outer hips usually need plenty of help, the key to freedom and balance in your hips is working with all the muscle groups that affect the joint, not just your external rotators. I can’t promise you a Lotus, but practicing the following sequence will make your hips be happier, healthier, and more supple as you work toward it.
If you want to make this sequence a stronger, sweatier flow practice, feel free to practice several Sun Salutations first. You can also add standing poses, arm balances, and inversions to increase the intensity of this practice.
If you’re in need of a quieter, more contemplative practice, you can finish with seated meditation or pranayama.
Hold each pose in the sequence for at least 5 breaths and be sure to practice both sides before attempting Lotus Pose.
{illustrations by MCKIBILLO}
If you want to learn more about how to create great yoga sequences, I encourage you to check out my e-course, The Art of Yoga Sequencing.
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
Wouldn’t you know, the very first time I made it, an honest-to-goodness Indian saint had come to visit. There are rules regarding saints, and at mealtime, the first and foremost is that no one can try the dahl before she does. I must have done something right, because she tasted, smiled, and kissed me gently on the forehead. I treasure that memory, and also appreciate the experience of making that dahl because it taught me that spices—which have phenomenal healing properties—can be the heart of a dish, rather than an add-on to enhance flavor. Here, the blending of spices is what really gives this dish its power, both nutritionally and on the palate.
2 tablespoons organic ghee or extra-virgin olive oil 1 1/2 teaspoons cumin seeds 1 1/2 teaspoons black or brown mustard seeds 1 onion, diced small 1 tablespoon minced fresh ginger 2 teaspoons turmeric 2 teaspoons ground cumin Sea salt 2 cups chopped tomatoes, or 1 (14.5-ounce) can diced tomatoes, drained and juices reserved 8 cups Magic Mineral Broth or store-bought vegetable broth 2 cups dried red lentils, rinsed well 1 cinnamon stick 3 cups loosely packed baby spinach 1 teaspoon freshly squeezed lime juice 1/2 teaspoon Grade B maple syrup 1/4 cup finely chopped fresh cilantro or mint, for garnish
Heat the ghee in a soup pot over medium heat. Add the cumin seeds and mustard seeds and sauté until they begin to pop. Immediately add the onion, ginger, turmeric, ground cumin, and a pinch of salt and sauté for about 3 minutes. Add the drained tomatoes and 1/4 teaspoon of salt and sauté for 2 minutes. Pour in 1/2 cup of the broth and the reserved juice from the tomatoes to deglaze the pot, stirring to loosen any bits stuck to the pot.
Cook until the liquid is reduced by half. Add the lentils and stir well, then add the remaining 7 1/2 cups broth and the cinnamon stick. Increase the heat to high and bring to a boil. Decrease the heat to low, cover, and simmer until the lentils are tender, about 30 minutes. Stir in another 1/4 teaspoon of salt and simmer for 5 minutes. Remove the cinnamon stick and stir in the spinach, lime juice, and maple syrup. Serve garnished with cilantro.
Rebecca Katz invented the term “Culinary Translator” to describe what I do, which is essentially translating nutritional science to the plate, seasoned by wisdom and the alchemy of flavor. Ater a stressed-out career in the business world, Rebecca was led to seek out a more nourishing life. She found the answer in a signora’s kitchen in Florence, and went on to formal culinary training at the Natural Gourmet Institute. Since then, she has become Executive Chef for the Food As Medicine professional nutrition training program, obtaining a Masters of Science degree in Health and Nutrition Education from Hawthorn University, and publishing her first science-based cookbook, Healing Kitchens.
With a two-pronged approach to your yoga practice, you can create a well-aligned pelvis and open hips. In addition, we tend to store unprocessed emotion in our hips, so learning to find balance in this area of the body gives you a sense of emotional freedom too. So, our hips need to be healthy and free not just for the physical body, but also for the emotional condition too.
In our modern lifestyle, we sit for hours. This shortens the hip flexors at the front of the hip and tightens the hip rotators. The outer hip and buttock work intensely to level and stabilize the hips. If you run, play sports, and practice asana, you can create overly tight muscles in the legs and groin, which will pull your pelvis out of proper alignment too.
Creating space in the psoas, rectus femoris, and sartorius will provide freedom in the pelvis and assist in alleviating pain that can manifest in the lower back. Strengthening the hip stabilizers like the gluteus medius will protect against hypermobility and related injuries to the bones, connective tissues and muscles.
Focus on building stability in standing poses like Mountain Pose Tadasana and Warrior/ Virabhadrasana. When you pay attention to alignment in these postures, you can tell where imbalances may lie and work to correct them. Balancing poses also utilize the gluteus medius and minimus to stabilize and will create more strength in the bone, muscles and ligaments. Awareness of how each posture feels in your body will help you find balance.
Classic hip openers like one-legged King Pigeon pose/ Eka Pada Rajakapotasana and seated twists will aid in releasing tight muscles. It’s vital to protect the cartilage and ligaments in the hip joint and preserve the joint’s integrity. Again, relying on correct alignment in these poses will provide maximum benefit. As you get more flexible in the hips, it becomes even more important to create strength in the hip muscles to help stabilize that mobility.
This weeks new classes offer a few different approaches to happy hips. Choose a more therapeutic approach with Deb Rubin’s Yoga Therapeutics: Lower Body Focus and Shy Sahar’s Correcting Pelvic Misalignments.
If you’re in the mood for more, get down with Ellen Kaye’s Align & Flow: Quick & Dirty Hips or fly with Kylie Larson’s Tittibasana Flow: Balance and Fly.
Yoga, which aims for balance and harmony at every level of life, can help us stabilize and revitalize our hips. Get happy today!
Inspire your nature with these 6 Earth-Day-approved yogi tips to conserve, recycle, or regenerate your own energy – plus classes that will fire you up and cool you down.
Recycle Your Energy Just in the same way you’re mindful about being energy efficient with household appliances, you are the ultimate tool for conserving and recycling energy. Spend some time locating the places in your life that feel stuck, and, instead of trying to “let them go,” work to dissolve them and recycle their potent energy back into your system as bright, healthy and useful in Mark Morford’s new vinyasa class Yoga Alchemy: The Recycle.
Plant The Seeds All your thoughts and actions are seeds you plant. Ask yourself, what are you cultivating this week? Dig deep, find your inner strength, and Stand in Your Power in this 75 minute class with Pradeep Teotia. .
Practice Non-Violence The Sanskrit word Ahimsa means non-violence for all living things. Les Leventhal’s 20 minute class Guidelines for A Balanced Life honors Ahimsa and leads you through a flow that will help you move your body with ease and let go of any tension and intensity of the day.
Take A Nature Walk Take 15 minutes to get in touch with your surroundings. Les Leventhal’s walking meditation will help you wake up to the world around you so you can notice what we do and do not pay attention to. This walking meditation will help you focus your energy and feel more grounded and connected to the earth.
Water Your Roots Your root chakra is where you hold your power of being in the world. This glows fiery red and roots you to Mother Earth, ensuring all your survival needs are met. In Cicily Carter’s 20 min Root Down Flow, you will align and strengthen this area with a warm up series and sun salutations.
Call Your Mother AKA touch the ground. Katie Silcox’s Earth Grounding Tantric Flow is a dynamic vinyasa-based practice designed to build your connection to the pranic force that grounds, stabilizes and connects us to the bigger world we live in. Use this class anytime in your life when you need to surrender, let go or reduce anxiety and fear.
What if I told you that you don’t have to lose your peace of mind to lose weight? In fact, you can gain it while you lose the flab. How? The answer to your problem is yoga. While you can relieve yourself of the stress, you can lose weight too.
Here are some of the best asanas that let you look trim without having to hit the gym.
1. Surya Namaskar
While you set out to impress the Sun God, you also end up impressing people with your lean body. Surya Namaskar allows you to stretch your body in such a way that it benefits you in more than one manner. It helps detoxify your body. It gives your body the movement it needs after it has rested during the night and, in the process, helps you lose weight. It works on your internal abdominal organs and aids digestion as well.
2. Bhujangasana
If you are trying to get rid of the handles around your tummy, go become a cobra. Yes, Bhujangasana or the Cobra Pose is one asana that’ll let you reach your goal. It strengthens your back muscles, works very well on your abdomen, and makes your spine flexible. Just hold the pose for 30 seconds and repeat.
3. Adho Mukha Svanasana
When it comes to weight loss, you can be the underdog. But, to be the underdog, you’ll have to accomplish the Downward Facing Dog Pose. As you are going against gravity, your blood flows in the opposite direction, benefitting you in many ways. It strengthens and tones your muscles and arms, so you can flaunt them like it’s nobody’s business.
4. Ardha Pincha Mayurasana
Also known as the Dolphin Pose, this is another asana that will help you trim down the excess fat in your body. This pose is about your arms keeping your upper body steady. It works on your shoulders, arms, feet, and hamstrings. So, if somebody asks you the secret to your toned body, tell them about your little dolphin secret.
5. Chaturanga Dandasana
Also known as the Staff Pose, Chaturanga Dandasana works on your abdomen, legs, and arms. It doesn’t just help you shed weight, but also helps you maintain your posture so that you look graceful and poised, no matter what you are doing.
6. Utthita Parsvakonasana
This is known as the Extended Side Pose. It strengthens your legs, knees, and ankles. It also works on your groin, waist, chest, and shoulders. So, if you are looking at getting a chiseled figure, Utthita Parsvakonasana it has to be!
7. Paripurna Navasana
Hop on to the boat of weight loss and get going with the Boat Pose. Known to help people lose those extra tires, Paripurna Navasana works best on your abdomen, hips, and spine. It stimulates your kidneys functions and the thyroid and prostate glands, and helps your intestines work well. Needless to say, it also aids digestion.
With these powerful poses, weight loss will no longer be impossible for you. Dedicating some time in your day to do these asanas will help you lose weight and dissolve your worries. Instead of keeping yourself away from food, say yes to yoga.
By Vineetha Reddy
Being a regular practitioner and adviser of everything related to health, fitness and yoga, I have also begun to write and contribute to this knowledge ecosystem on sites like YogaDownload.com. I strongly believe that the organic food you find in your pantry provide the best benefits for good health.
For years I tried and consistently failed at a low-fat diet, unconsciously filling up my healthy-fats void with sugary frozen yogurt or microwave popcorn (which still sends shivers up my spine). These days I find that adding just a bit more fat to my diet is making me feel better all around.
But, as we start to embrace healthy fats, I’m also noticing the pendulum swinging the other way. Think bacon-laced muffins, cookies, scones or the Bulletproof Diet. I’ve even noticed myself getting a little bit too excited about the crème fraiche that’s now in my fridge!
The new 2016 dietary guidelines released by the Agriculture and Health and Human Services Departments reflect the confusion that still surrounds how much fat we need: Jane Brody reported in The New York Times that, for the first time, the guidelines do not suggest restricting total fat in order to maintain body weight. But they do suggest limiting saturated fats to less than 10% of daily calories – which means limiting most animal fats that you find in meat, cheese, yogurt, and eggs. However, doctors like Mark Hyman, the director of the Cleveland Clinic’s Center for Functional medicine debate that saturated fat only poses a health risk when you’re eating a diet that is high in sugar and processed carbs.
Confused yet? Me too. That’s why I sat down with Rebecca Katz, chef, nutritionist and author of The Healthy Mind Cookbook to help me figure out a sane way to navigate healthy fats. Rebecca also calls herself the queen of “everything in moderation, including moderation,” which I love.
A Q&A with Rebecca Katz
Q
Why is fat a vital part of our diet?
A
Fat plays a really important role in our ability to feel satiated. If you take fat out of your diet, you then have to increase something else, usually the sugar content. And when you increase the sugar content and you take out the fat, the brain gets the signal ‘I need more, I need more, I need more!’ because it’s not satisfied.
So, on a macro level – what is a healthy approach to fat?
When I talk about fat I really like to stick with what I call “ancient oils.” So, I include extra virgin olive oil, a little bit of grass-fed butter, avocado, nuts and seeds, coconut oil, and ghee, which, as you know, has been around since the beginning. The fats that I don’t particularly gravitate to are the fats found in processed foods.
Do you mean transfats? Why are transfats so bad for us?
Trans fats are created when you add hydrogen to liquid oil — like soy bean oil or corn oil — which turns the oil into a solid. Think of Crisco and Margarine. These are the fats found in many processed foods – anything that says “partially hydrogenated,” on the label is a dead give away. These fats are nasty since the increase the levels of LDL, or what I call lousy cholesterol, and inhibit HDL, the good cholesterol that slows the build up of dangerous plaques in our arteries.
When you say a little bit of grass-fed butter or coconut oil, what does that mean?
Like everything else you don’t want to overdo. When I say a little, I mean a small percentage of what you’re cooking, so a couple of tablespoons of olive oil with whatever dish you are cooking. In a day you could have a ¼ cup of walnuts, a half of an avocado, and some olive oil. We are not talking about old school French cooking, we are talking about a new way of looking at fat so that it’s complementary and it’s incorporated into the diet. I look at the Mediterranean diet because I think it makes the most sense. Fat is integrated without being extremist.
And why is grass-fed butter better than, say, regular organic butter?
Grass-fed butter is high in omega-3 fatty acids because the cows are grazing on grass. It’s also higher in Vitamin K2. If you can’t find grass-fed butter in your market, then go for organic so you can skip the added hormones and pesticides.
What are the benefits of including healthy fats in your diet?
Our brains are made of 60% fat. You need to feed your brain good, healthy fats if you want to have optimal brain function.
Fat also plays a really big important role in the way we absorb nutrients. So, remember in the 1980s, when we were eating what I like to call ‘hippie gruel’ and eating plain, steamed broccoli? Healthy foods were like a punishment. But, what science is telling us is that nature knows best. So, that plain steamed broccoli that we are eating – well, guess what? If we sautéed it in some olive oil and garlic, we would be able to absorb the fat-soluble vitamins of that broccoli. And not only that, it would’ve tasted great and we would’ve been satiated!
That’s the snapshot: If you want your food to taste good, if you want to feel satiated, if you want your joints to feel good, and you want your brain to function optimally, then adding good fats to your diet gives you that.
When my daughter was born and I was breastfeeding, I learned about how fat helps with brain development and it was liberating for me. And since I’ve started giving her grass-fed butter, she has become the best eater. She was born a very tough eater and wouldn’t gain weight. She eats a lot of butter now and it seems to be very helpful.
What’s really important about that story is that that kids can have sensitive taste buds. As we get older, our sense of taste numbs a bit. But kids taste things so profoundly. It’s why they tend to stray away from bitter, like spinach and broccoli. What good fats do is they calm down those taste buds, so your daughter feels like, “Oh! Somebody just wrapped a blankie around my tongue so now I can eat!”
My daughter would probably eat a half a stick of butter a day if I let her. How much should we follow our kids’ lead versus being aware of how much she is having?
I would look at how she is responding. If your child doesn’t have a sensitivity to dairy, then trust your instincts about how she is doing. It sounds like she’s eating better, she’s eating more, and her body is capable of absorbing it.
That’s what I’m feeling; just observe her and observed how she responds.
Absolutely. And one size does not fit all. If you have a kid who’s lactose intolerant, maybe grass-fed butter is not her thing, maybe it’s olive oil or coconut oil.
For those of us who tolerate dairy, do you recommend whole milk and yogurt or low-fat?
If you’re eating dairy, I recommend full-fat, organic dairy that has no added hormones. Low-fat dairy is a processed food. Whenever you take the fat out of the dairy product, the natural sugars go up, so now you’ve got something that is much higher in sugar.
Is that because the fiber is stripped out?
No, it’s because the fat helps slow down the absorption of sugars. The things that slow down our production of insulin are good healthy fats and fiber.
I understand that we want to get oils from fish because they provide us with omega-3 fatty acids, but I feel very concerned about toxins in our fish because our oceans are so polluted. I’ve been told to eat the smaller fish like anchovies, sardines but I don’t really like them.
I have two ways for you to do sardines in my cookbooks and I think you might like them. But here’s the deal if you don’t eat fish: There are a lot of the fish oils like the Nordic Naturals that are very safe. As we age, the omega-3s are really important to quell inflammation, help with brain health, heart health, mood. If fish is not a part of your world, then you really need to supplement with a good quality fish oil. If you’re vegan, there are really good oils made out of kelp.
And if you do eat fish, you want to choose wild fish because eating farmed fish doesn’t give you the same health benefits – is that correct?
Correct. With farmed fish, you’re not getting those omega-3s. They are higher with omega -6’s which is a little more pro-inflammatory. So you are looking for that omega-3 triad and that comes from a wild fish, scallops, mussels, crabs, shrimp, sardines, anchovies, those types of fish.
Thank you, Rebecca, for sharing your wealth of knowledge with us! The takeaway for me is to stop being afraid of healthy fats and to be conscious about adding it for its health benefits and for how satisfied it makes me feel – without going too crazy.
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
I’ve wrestled with this question for a long time and it is without a doubt a complex topic. In simple terms what I’ve come to realize is this – The modern day body has become overly acidic, inflamed, and toxic. Many people are walking around with blood sugar imbalances, candida, yeast and mold overgrowth. Our guts are all out of whack and the result is intense sugar cravings and sugar sensitivity (not sure if that’s you? Be sure to check out our Sugar Sensitivity quiz here). For these people sugar IS sugar IS sugar. And eating fruit (or any other natural sweeteners) will only add to the gas, bloating, constipation, brain fog, mood swings, exhaustion, and weight gain. And this is exactly why we developed our new Low Sugar Plan as part of our live support Cleanse(get info about our next cleanse here).
So, while I’m personally not swearing off fruit for good, I have been on a month-long sabbatical from all forms of sugar….apples, bananas, dates and all! And it’s been a real eye-opener to see all the ways in which I reach for something sweet (even if natural) over the dark leafy greens and more alkaline foods like cucumbers and celery.
I love fruit for the energy and great bowel movements that it gives me, but I’ve also loved taking a break from it. The bottom line is this – eat fruit in moderation, focus on low glycemic fruits, and if you feel like you can’t go without it, take a hiatus and see how you feel.
Are you ready to start blending? Today’s green smoothie is a delicious, low sugar, fruit free smoothie that is loaded with healthy fat and green veggies. I hope you love it and it helps you break free from your fruit addiction.
Are you confused about fruit? Be sure to leave me a comment below. I’d love to hear from you.
With fruit free love,
Fruit Free Green Smoothie
Yield: 1 Quart
Ingredients:
1½ cups almond or hemp milk ½ cup water 2 cups spinach ½ avocado, peeled ½ cucumber 1 TB. nut butter (we used almond but sunbutter is delicious too) ½ tsp. cinnamon Handful of ice (optional)
Instructions: Place the almond or hemp milk, water, spinach, avocado, cucumber, nut butter, cinnamon, and ice (optional) in a high speed blender. Blend until creamy.
Jules Peláez (pronounced like Goliath with a P) is co-founder of the popular Conscious Cleanse, a 14-day program designed to guide health-seekers on a supportive journey of healing and whole body cleansing. Jules is grateful to share her passion for vibrant health, raw food and personal transformation with her yoga students in Boulder, CO and the ever-growing Conscious Cleanse community. Her book, The Conscious Cleanse: Lose Weight, Heal Your Body and Transform Your Life quickly hit many best-sellers list and is available at all major bookstores and online retailers.
Take a class with Jules today!
Get to know your Self
Improving your yoga practice is about getting to know your Self better. The better you know your Self, the more improvement you’ll see in your practice.
You can get to know your Self physically, energetically, mentally, and spiritually.
In regards to yoga asana practice, it’s really important that you get to know your physical Self. If you’re obsessed with doing postures right, get to know your muscles, joints, and bones and then you’ll be able to find your “right” posture. Without this integrated awareness of the physical body, something will always feel a bit off.
If you’re yearning for results from your yoga practice so you can feel more energized, get to know your energetic body. Spend time getting to know your breath. Then you will access reserves of energy you never knew you had and you can change your entire life.
If you’re searching for peace of mind, get to know your mind. So many of us are afraid of our own mind. Running away never helped anyone improve at anything. Meditation is a great tool for getting to know the mind.
When you want to improve your spiritual connection, dive deeper in the body, the breath, and the mind and experience them all as one.
This is how you improve your yoga practice.
Practice
I’ve filmed a video for you today that illustrates some tips for getting to know your physical body better. Stay tuned for more on how to improve your connection to your energy, your mind, and your spirit!
If you were wondering where I got my new, fun pants that I’m wearing in the video they’re from Niyama – a women’s clothing company based in Germany!
By Ashley Josephine
I started practicing yoga to stay in shape and release stress. What I learned was how to love my life. How to have faith. How to find your community of people who support you and love you unconditionally. How to get back control. Today, it is my mission to help busy Type-A overachiever women like me gain back control of their lives, live pain-free, and love the life they want to live through yoga lifestyle practices. Visit www.ashleyjosephine.com to get free yoga lifestyle tips to help live healthier, happier, and pain-free.
Stop. Stop right now and pause whatever you are doing. It can wait a moment. Unless you are in the midst of extinguishing a fire or delivering a baby, you can hit the pause button and inhale for a count of four and exhale the same way.
Is your breath steady and strong? Is your mind clear? Your muscles relaxed? Or, are you stressed out? Mind zooming a mile a minute, gut clenched, and breath shallow as if you’d just reached the summit of Kilimanjaro? If it’s the latter, yoga can help.
Yoga is comprised of asana, pranayama, and meditation. These three modalities are intertwined and practicing one or all of them alters our physical body, our nervous system, and our brain waves. How powerful is that?
Asana, our physical yoga practice, can vary by our mood or what we need on any given day we step onto the mat. Stop and check in: what do you need today? Certain practices stoke your inner fire and energize you. Other styles of yoga are designed to help you recuperate and restore your energy.
If your go to is a sweaty Vinyasa practice or an intense hot yoga class, experiment with the polar opposite of your comfort zone. We might think exhausting ourselves through a vigorous flow will result in a release of stress, and yes, it can do that. Sometimes, however, that invigorating practice will simply invigorate, not calm you down.
A few alternatives to try: Reset Refuge: Simmer Down with Elise Fabricant or Mythic Motion: Slow Flow and Restore with Shannon Paige and Yin on the Rocks Live with Eric Paskel. Check one or all of these out today.
Next, pranayama or the art of breath control teaches us that simply by altering the way we inhale and exhale, we change the way we feel. By slowing down, you can actually make yourself more efficient, calmer, and dare we say it, happier. Try Pranayama to Ground & Calm the Mind with Maria Garre.
Finally, meditation can transport you to your calmest, softest self. We’ve got several visualization and mindfulness classes to aid you in wherever you seek to go. Sometimes by stepping back, slowing down, you can reconnect with yourself and truly nourish your body, mind, and heart. The effects of stress on the body can be toxic, but yoga is here for you.
This means that the energy of the Full Moon in Libra both cannot and will not be ignored. The influence of Jupiter, Pluto, and Uranus signifies the amplification of radical transformation, in general. But, with the Full Moon so closely tied to this triple-whammy, we get the amplification of that radical transformation in terms of our relationships and creativity. While Libra always strives for balance, the energy here is only balanced by your own ability to absorb the transformation with grace and dignity. At this time, you are being called to take a hard look at your relationships to see what needs a shake-up. If you don’t, the shift will occur in such a way that is more dramatic and uncomfortable. The same is true for your creative or artful endeavors. It is absolutely time to revolutionize your work and think outside the box. But if you don’t, it will be done for you in a way that is more difficult to bear.
Bearing witness to our own transformation creates a profound space of healing and wisdom. This is the optimal outcome for this powerful lunation cycle. If you move through it with open eyes and observe the changes that need to be made, you grab a hold of your own destiny and use the power of the stars to move more smoothly toward your soul’s purpose. Act in the highest interests of all (including yourself), and what would have been a potentially challenging period will turn out to be the best cycle of change possible for you.
Alchemical Ritual for the Libra Full Moon
As an air sign, Libra likes to take an expansive view to witness all sides of a situation, or all levels of artistic beauty. On the low side, however, that overview can lead to indecisiveness and stagnation, with others waiting on you to make a move. This full moon ritual for Libra helps to generate balance between our inner and outer realities.
Libra is ruled by Venus, so focus on creating a loving, supportive energy around you for the ritual. Anything green or copper can aid in bringing in Venusian energy. Draw an imaginary circle (or a real one with chalk, or some other natural marker) to contain your ritual and place in the center any sacred stones (jade, rose quarts or emeralds are good choices). You can also bring in elements of rose or sandalwood (essential oils, prayer beads, or live flowers), as well as a lit candle or two. 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. When you’re ready to begin the ritual, sit quietly inside the circle. Spend a few moments in quiet contemplation on the desires within you that most need to be met. Visualize what the manifestation of these desires feels like…rather than try and force a certain outcome, get into the state of being that the outcome generates. Notice how the outcome makes you feel, alleviates any tension, improves relationships, etc. Don’t plan the outcome, just feel it. Once your writing is complete, close the eyes and say the following invocation out loud:
May the energy of Libra, Venus, and this Full Moon manifest my most potent desires.
Spend a few moments in quiet contemplation. Clear the mind of thoughts completely. Feel the sensation of the outcome in the body. Rather than force the outcome, invite any messages that you need to hear or experience that help you move closer to manifesting what is most alive within you.
When complete, chant Om three times, and snuff the candles. Hold the feeling of the final manifestation as you exit the ritual. Do what the messages you received instruct. The act of manifesting our desires requires both a receptivity to the manifestation, as well as the active participation in bringing it forward. When our inner desires match our outer reality, we are fully balanced and harmonized. Our life becomes a dynamic harmony that reflects our soul’s purpose.
It was a dismal day in 2002 when my doctor suggested a second back surgery on my lumbar spine. For an outdoorsy, Colorado girl, I sat in my car in the parking lot of the doctor’s office and cried-- I felt hopeless, out-of-control, weak, and so far from my positive, fun-loving self. I prayed for the pain to subside, to find release from this cloud of depression, and to get back to living my life in a fuller way. On the drive back to my Denver office, I passed a “Now Open” sign outside of the CorePower Yoga studio on 12th and Grant. I had read that yoga could help back pain, so I walked in and met the owner and asked him if the practice could heal my back? Trevor reminded me that he wasn’t a physician or therapist, but invited me to experience an intuitive style of heated power yoga, set to great music and accessible to everyday folks like me. He too was struggling with foot pain from an accident and suggested that I listen to my body and do what I can manage. He told me to honor where I am physically - and that was the mercy I needed to step onto a yoga mat. I remember a quote read in class in those early days of practicing that said"
“You cannot do yoga. Yoga is your natural state. What you can do are yoga exercises, which may reveal to you where you are resisting your natural state” ~Sharon Gannon
This quote resonated with me as I reflected upon the stressful knots I had created in mind, body and spirit. In those first few weeks of practicing, I realized how much of my identity was based on the intensity of my daily physical activity. Much of my happiness was dependent on how many miles I ran to fit into my skinny jeans or the desperate need for that post-workout, euphoric feeling. The unraveling was real and I started to slow-down and bring presence to my afflicted perception of mind, and breathed into the areas of my body in which my emotional state had manifested into physical pain. In yoga class, I embraced my vulnerability and asked God to make His power perfect in my weakness as I rested my head in child’s pose.
Rolf Gates says, “Yoga is not a work-out, it is a work-in. And this is the point of spiritual practice, to make us teachable; to open up our heart and focus our awareness so that we can know what we already know and be who we already are.”
As I began to excavate to a deeper place, I realize that I was genuinely affected by what others thought of me and it was preventing me from really knowing myself. Learning correct postural alignment continues to be an important part of strengthening my core and healing pain from muscular imbalance; but the key to “working-in,” was finding stillness long enough to dig deeper into my original design and who I’m meant to be.
That first year of yoga revealed areas in my life where I allowed rigidity and fear to take precedence over teachability and love. I stumbled with my ego as I started to feel stronger and forced myself into postures that caused new injuries. In that first year of practicing, I also completed my 200-hour teacher training, and repeat offenders like competitiveness and comparison reared their ugly heads. Only now, my eyes were open to see these patterns and I was on a transformative path to self-acceptance, learning from my mistakes and beginning of a new season of grace-fully becoming.
Fast-forward 15 years, and I continue to fall in love with the modality of yoga for what it’s brought to me: amazing community, a healthy back & overall wellness, a place to find reflection, rest, renewal and acceptance, a space to grow deeper in my relationship with God, and always a platform of presence that reminds me to live gratefully.
As we continue moving through 2017, we are asked to revisit our Sankalpa statement, or divinely-inspired intention. Better than a resolution, kalpa means vow or promise to submit to above any other. San refers to an association with the highest validity. Sankalpa is then a commitment we make as a cornerstone to support our highest truth. I didn’t know about the word Sankalpa until I was many years into this venture and undoubtedly, there is so much more to learn. My first year of yoga taught me to remain teachable & live gratefully and I think I’ll continue to make that my 2017 Sankalpa statement.
*Also read: Sankalpa- Spiritually Aligning For the New Year
Kristin started practicing yoga after a doctor told her she should expect a second back surgery on her lumbar spine. An outdoor enthusiast and a young mom, she refused to accept the diagnosis. She stepped into CorePower Yoga and committed to practicing to see if she’d see any improvements in her condition. With a consistent practice, yoga healed her by strengthening her core physically, giving her body awareness, and reducing stress in her mind and body. Kristin started teaching yoga in 2003 and knowing that 80% of Americans suffer from back problems, felt moved to learn everything she could about the anatomy, breathing techniques to reduce stress and how to transform other’s lives through teaching yoga. “Power yoga brings this exhilarating, cardiovascular yoga practice to “everyday Joes” like me. My goal as a teacher is to share my passion and improve the quality of people’s lives. In each class I hope to help liberate my students both mentally and physically, and leave them in a better place.”
Click here for a complete listing of Kristin's YogaDownload classes!
Gina is the Founder & Director of the Colorado School of Yoga based in Boulder with affiliate locations around the state and beyond. You can learn more about what she does and where’s she’s teaching at www.ginacaputo.com.
Read on to get her tips for how our yoga practice can help us be more mindful eaters. Eating intuitively, dealing with food cravings, and reducing stress are all topics she touches on. We know you’ll be rolling out your mat in no time. When you do, be sure to check out some of our online Conscious Cleanse detox yoga classes. You’ll find Jo’s Detox Flow here and Jules’ Hot Detox here.
Enjoy!
Mindful Eating: 5 Ways Yoga Can Help
by Gina Caputo
While many people think of yoga as a physical practice that enhances a general feeling of relaxation, that’s a narrow view of its full potential. Hatha Yoga is actually an internal practice that is accessed via your physical body.
In other words, the fruits we seek as practitioners are subtler than physical prowess, flexibility and complex postures. When we look “under the hood” at yoga, we see it as a practice that brings our inner vision into HD and that can impact EVERY aspect of your life.
Here are 5 ways your yoga practice can help you improve how you nourish yourself!
1) Awareness. By harnessing our attention to the subtlest details of our yoga practice whether they be physical alignment, the quality of breath or the movements of prana (energy) as we shift shapes, we train up our awareness skills. Next thing you know, you’re noticing everything in greater and subtler detail. The flavors and textures of food become more pronounced and complex and you have a more finely tuned sense of when you’re sated.
2) Impermanence. A well-balanced yoga practice involves some suffering. Wait, what? YES! The postures are unusual compared with the positions our bodies are in most of the rest of the day and sometimes the sensations they provoke are uncomfortable or awkward. I’m not advocating that you injure yourself, but that you welcome the opportunity to work with what feels strenuous or strong in sensation as a way to understand impermanence. Those strenuous moments in yoga begin, they have a peak, and then they end. Just like in life, everything is always changing, and this also includes FOOD CRAVINGS. Our yoga practice can help us see them too as impermanent, passing moments that can be embraced or dissolved, just like poses that we flow into and eventually flow out of.
3) Balance. Ha-Tha yoga is a practice that seeks to restore balance between polarities or opposites. Never all one nor the other. When it comes to nourishment, a similar philosophy makes sense. Rather than label foods as “good” or “bad,” what if we sought balance across the board? Not only in each meal (like representing all 6 of the tastes: sweet, sour, salty, pungent, bitter and astringent) but in your overall diet too. Nourishment includes more than just what’s good for your body, what you eat should also satisfy your mind and spirit. Balanced is the most sustainable approach.
4) Stress reduction. We’re probably all familiar with taking refuge in food when we feel stressed or anxious. A consistent Hatha Yoga and meditation practice can give us the tools to regulate our stress response and autonomic nervous system which can help cut down on overeating in response to stress, which usually leads to post-eating guilt and the cycle continues…
5) Connection. Yoga translates as union, it is a practice in the art of connection, to self, each other, Spirit and to Nature. When this connection is highlighted and more prominent in your mind, you may see the impact of your food choices more clearly and experience deeper gratitude for the bounty Nature provides for our sustenance.
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
Look If you had One shot Or one opportunity To seize everything you ever wanted In one moment Would you capture it? Or just let it slip?... You better lose yourself in the music, the moment You own it, you better never let it go You only get one shot, do not miss your chance to blow This opportunity comes once in a lifetime…
While these words apply to reaching for your dreams, they also emphasize that all we have is this moment to fully live our life. In yoga, you learn to tune out disruptions and simply focus on what’s happening minute by minute and breath by breath. This concept of absorption in the present moment applies to yoga on and off the mat. Living in the now encourages you to experience the ease AND the discomfort of each day. Being able to shut out distractions, to not worry about the end result, and just lose yourself in the moment is truly seizing the day.
Living your life with passion and presence isn’t pretending the future isn’t coming or burying your head in the sand like an ostrich. Instead, it’s acceptance and recognition of what is happening right now. Positive or negative. Easy or complicated. So, don’t hesitate to take risks, to make changes, to shift gears if you aren’t happy. What’s the worst that could happen?
When you dedicate yourself to your yoga practice each day, really commit. Commit to the breath. Commit to the movement. Life can be looked at as a series of smaller moments adding up to one beautiful experience. Then, apply this philosophy off the mat into your daily life. Savor each moment and surrender to experience whether it’s full of light or shadow. Don’t be afraid to do it now!! Carpe diem because it’s all we’ve got.
Our new classes this week will give you a kick start. Don’t wait: try one right now!
1. Morning Manifestation Meditation - Jackie Casal Mahrou 2. Reset Refuge: Carpe Diem - Elise Fabricant 3. Make it Count - Christen Bakken 4. Expression of Love - Ben Davis
Sometimes being too focused on the future prevents you from savoring what’s actually happening now.
Here are four spots across the world that are considered to be some of best places for merging a love of travel and the joys of yoga: Sun Bathing and Yoga in Bali - The little island of Bali tucked away in the seas of South East Asia has long been a sweet spot for global yoga lovers. The charming little town of Ubud in this island has a heartwarming spiritual atmosphere, surrounded with lush green rice fields, interesting Hindu temples, idyllic earthen paths winding inside the coconut tree lined villages, health cafes, and a good number of yoga retreat centers. For the beach lovers, Bali will bring an extra ounce of good vibes as the sea is within reach offering a handful of fun activities. Besides yoga, you can also find a handful of other interesting alternative practices available for learning in Bali, like palm reading, healing, and reflexology. Yoga before Snowy Peaks in Nepal - When the long sandy stretches of Bali with its salty aired atmosphere exhaust you, make your way across the subcontinent to the precarious heights of Nepal. Pokhara, the town of mirror-like glacial lakes with a vista of the snowy peaks gleaming afar is one of the known yoga hubs in the East. To stare at the majestic Himalayas waving to you from the distance, taking in the pleasant touch of the cool air coming from the mountains, taking long strolls around the iconic Phewa Lake or go on slow boating rides, and shopping in the bazaar for mountaineering gears and much more are all activities you can budge in your yoga tour to Pokhara. Knowing the Holy River with Yoga in Rishikesh - When the cold gets biting and the peaks of snow quite familiar, consider traveling down to the warmer niches of the Himalayas like the world renowned yoga city of Rishikesh in Northern India. Famed since long as the world capital of yoga, Rishikesh holds a rich legacy. Through this town flows one of the mightiest rivers of the world. At this foothill junction, the Ganges is entering the plains. Regarded as a goddess in Indian mythology, the Ganges is the source of life and livelihood for many. Enriched with myth and fascination of a people who believe in inherent spiritual power of all beings, Rishikesh is full of joyful vibes. Join one of the top rated schools offering yoga teacher training courses in this city to open up new horizons in your world. Yoga in the Temple Town of Varkala - After all the rendezvous in the hills if you ever desire the warmth of the tropical lands again, travel to the seaside paradise of Varkala in Kerala. The blazing sunsets in the sea over the red cliffs of Varkala is a sight to endear. If you sign up for a yoga training program in Varkala, there will many opportunities to do yoga in this mesmerizing natural setting at auspicious hours of the day. In Varkala there are also many sites for religious pursuit of the Hindu tradition. Explore and understand the force of divinity in these temples on your visit to Varkala to deepen your spiritualist worldview.
Manmohan Singh is a yoga enthusiast himself, freelance writer. He loves travelling and believes that ‘knowledge shared is knowledge gained.’ This concept inspired him to set up his own yoga institute in Rishikesh, India and other countries to spread the message of yogic sciences. His Yoga school, Rishikul Yogshala imparts teachings on Yoga and Meditation under guided instructions of traditional yoga teachers. Learn more about him through his website.
Bejeweled Forbidden Rice Salad
MAKES 6 SERVINGS • PREP TIME: 5 minutes (after soaking rice overnight) • COOK TIME: 30 minutes
2 cups water ½ teaspoon sea salt 1 cup forbidden rice ¼ cup Cilantro Lime Vinaigrette ½ cup diced celery ¼ cup diced red bell pepper 1 scallion, minced ¼ cup finely chopped fresh mint 1 avocado, cut in ½-inch dice
In a 2-quart pot over high heat, combine 2 cups of water and the salt and bring to a boil, then stir in the rice. Cover, lower the heat to medium low, and simmer for 20 to 25 minutes, then check the rice. It should be tender, but still with a nice chew. Fluff the rice with a fork, then transfer it to a bowl and allow it to cool. Add the vinaigrette and toss to combine. Then mix in the celery, bell pepper, scallion, and mint. Top with avocado just before serving.
Cilantro Lime Vinaigrette
MAKES ABOUT ½ CUP • PREP TIME: 5 minutes • COOK TIME: Not applicable
½ cup cilantro ½ cup extra-virgin olive oil 1 teaspoon lime zest 3 tablespoons freshly squeezed lime juice 1 teaspoon grated fresh ginger ½ teaspoon Grade B maple syrup ½ teaspoon salt
Put all the ingredients in a small food processor and process about a minute, until smooth.
COOK’S NOTE: Cilantro tends to be a love-it-or-hate-it ingredient, and it turns out your opinion depends entirely on your DNA. Some folks have a gene that makes cilantro taste soapy, which makes it hard to become a fan of this healthful herb. If you’re looking to replace cilantro in a recipe, try Italian flat-leaf parsley—it’s a great power herb that will give you a similar nutritional wallop.
These five postures come up time and time again in my classes because I’m shamelessly enthusiastic about them.
Urdhva Dhanurasana — It Soothes Me
Yep, that’s right, I find Urdhva Dhanurasana deeply soothing. Yes, I’m aware that everyone and their cousin goes on and on about how uplifting and energizing backbends are. But, honestly, my experience is the opposite. A nice, strong Urdhva Dhanurasana (or 2, 3, 4, 5, or 6) actually cuts through whatever narrative my mind is engaged with, focuses my attention, and burns off whatever anxiety I may be experiencing. Urdhva Dhanurasana is never easy for me, but it’s always settling.
Paschimottanasana — It Humbles Me
Paschimottanasana bums me out. I’m always prattling on about integrity of movement being more important than range of movement. Even though I firmly believe this, the first thought that runs through my head when I practice Paschimottanasana is, “Ugh. Is this really as far as I can go today?” This pose continues to reveal how judgmental I can be toward myself and provides me with the opportunity to let go.
Pigeon Pose — It Grounds Me
The bittersweet release of Pigeon is undeniable. While the big, tension-busting stretch in the outer hips steals the show, the posture has another component that helps produce a grounding effect: The vast majority of your body is laying on the floor when you do the posture. Sure, it’s intense for many, but the intensity is always local. The majority of the body has the opportunity to drop, release, and let go into the floor.
Handstand — It Balances Me
There’s a saying in England that black tea wakes you up if you’re tired and quiets you if you’re unsettled. My experience of Handstand is the exact same. If I need an uplifting boost of energy, practicing Handstand does the trick. If, on the other hand, I’m overstimulated, a minute or two in Handstand grounds my energy and rebalances my mood.
Parivrtta Janu Sirsasana – It Unwinds Me
Oh, the poor side body. It can be challenging to access and rarely gets treated to elongation in day-to-day life. Even in asana practice the side-body rarely gets the TLC that the hips, shoulders, core and spine receive. Thankfully, Parivrtta Janu sirsasana digs deeply into the side-body and wrings out tension. When I do this pose I literally have to will myself to get out of it. I want to stay there, nestle in, and take a nap.
I’d love to hear from you. What postures are keeping you calm, grounded, and sane these days?
Try one of the YogaDownload.com Yoga for Waking Up or Morning Yoga classes!
One aspect of your lifestyle you won’t have to sacrifice when you move into a studio? Exercise. Even if you enjoy getting your blood pumping within the judgment-free confines of your own home, a studio is still the perfect place for a workout. Here are four ways to keep slim in your studio:
1. Yoga.
Just slide your furniture around to make space for a yoga mat, and you can get to work building strength, improving balance and toning, and increasing flexibility. According to the American Osteopathic Association, yoga also boosts athletic performance, respiration, circulation, and energy, while decreasing your odds of injury and helping to shed those extra pounds. What more could you need?
2. And More Specifically: Hot Yoga.
A studio is an efficient place to heat, so why not crank up that thermostat, blast your humidifier, and wait until all 400 square feet are a balmy 98 degrees to go into downward dog? According to WebMD, The high heat relieves stress and can further increase your flexibility by encouraging bloodflow to your muscles. Just be sure that you’re fully hydrated before you begin, and don’t wipe away your sweat — it’s your body’s best way of cooling itself down. (You might want to put some towels down over your new rug.)
3. Cardio Believe it or not, you can do cardio indoors without an elliptical. It’s also possible to get your heart rate up without running, bouncing, or anything else that might have your downstairs neighbors readying their broom. For example, take some of the punch out of your burpees and add in-between steps: Instead of dropping into a plank, take a little quiet step down, and then take a little step back up instead of springing onto your feet. (Don’t worry, you’ll still feel the burn.) For a few more moves, Fitness Blender has a video dedicated to quiet apartment workouts, including torso twists, slow squats, and deadlift jacks. No jumping involved.
4. Chair Work
But it’s not just space that’s the problem with working out in an apartment: It’s also a lack of equipment. The New York Times reports that by using only a chair and your own body weight, you can still meet the recommended standards for high-intensity effort. It might initially remind you of the old PBS gem “Sit and Be Fit,” but it can be pretty rigorous. A series of 12 exercises outlined by the American College of Sports Medicine “essentially combines a long run and a visit to the weight room into about seven minutes of steady discomfort — all of it based on science.” The routine starts with jumping jacks and ends with side planks, touching on wall sits, push-ups, chair step-ups, tricep dips, lunges, and a few more exercises to leave you utterly exhausted.
Sam Radbil is a contributing member of the marketing and communications team at ABODO, an online apartment marketplace. ABODO apartments was founded in 2013 in Madison, Wisconsin. And in just three years, the company has grown to more than 30 employees, raised over $8M in outside funding and helps more than half a million renters find a new home each month.
A well-rounded yoga practice includes dynamic flexibility training, core stabilization and strengthening, and balance work. By focusing on these vital elements, yoga can help you recover faster after workouts, open up the tight areas that hinder performance, improve range of motion and develop mental focus and concentration.
Depending upon your training regime, you can develop imbalances in the body, which result in injury if not addressed. Most sports, like cycling and running, consist of repetitive movements, usually in one direction and in one plane of motion. These sports can develop certain muscle groups while ignoring others. Over time, this process leads to overuse injuries. Often, these injuries are directly linked to lack of flexibility, poor core strength, and misalignment. Yoga will help alleviate tightness, create a strong center and align the spine.
For instance, tight hamstrings and hip flexors will cause the body to recruit from other joints, joints not intended for bearing extra loads. Common injuries from running and cycling include those involving the illiotibial band (ITB), knees, hamstrings, hip flexors, and shoulders. Try Yoga For Athletes: IT Band & Hips - Kylie Larson. Running tightens and shortens the muscles and joints without a corresponding lengthening and flexibility. Try Yoga For Runners - Enhance Your Stride - Claire P. Cycling can result in overdeveloped quadriceps and tight hamstrings which can pull the hips out of alignment. Yoga For Cyclists: Amp Up Your Ride - Claire P will help!
Different sports create different issues and yoga can address them all. We’ve got classes for most sports. Check out these new ones: Yoga For Soccer Players - Claire P or Yoga For Golfers - Kristin Gibowicz.
Two other essential elements in yoga are meditation and breathwork or pranayama. Being more relaxed will also aid in athletic performance.
Yoga helps you relax not just tight muscles, but also anxious and overstressed minds. The mind-body connection in yoga is essential to helping athletes develop mental acuity and concentration. Try this simple seated meditation before your next endeavor: Meditation for Ultimate Athletic Performance - Claire P
Finally, the attention to breath during yoga can be considered one of the most important benefits to athletes. Learning to stay focused and centered through uncomfortable poses by concentrating on even inhalations and exhalations sets up the athlete to stay focused during a race or challenging workout.
Tailor your yoga practice to your workout regime: On a day where you are completing a tough workout, you’ll want relaxing, mellow yoga. If you have an off day, a vigorous, dynamic class will help you build strength and endurance. Whether you have fifteen minutes pre- or post-workout or time for a full-length class, we’ve got it! What have you got to lose?
This encourages us to develop Aries qualities such as strength, passion, independence, and zeal. It is a good time to make a plan and put some energy into starting something new. If you have been waiting for the right time to begin a project, pursue a goal, or get serious about your spiritual practice, now is the time! Avoid the warring side of Aries by honing any “battle plans” to structure your next moves and soften any fiery energy with a cooling practice, such as meditation or yoga nidra.
The only thing not advisable to start at this time is a new relationship. The moon is next to Venus, which is currently retrograde. This means that now is a good time to reflect upon current relationships and take stock. Keep a lid on any new lustful energy generated by Aries over the next few weeks, though! Rather, use this opportunity for some introspection around any intimacy that is already in place.
Spend your energy making big plans for what is next, because if you use this time wisely, what’s next could be big! Alchemical Ritual for the Aries New Moon:
As a cardinal fire sign, Aries is capable of lighting passions and starting the charge toward obstacles that would seem insurmountable to anyone else. At this time, consider what lies ahead of you that the brazenness of Aries can help you develop the willpower to achieve.
Gather crystals (fire agate, aventurine, clear quartz are good choices), sage or sweet grass and find a symbol that represents what you would like to achieve under the energy of this new moon. Create your space with these items and light a candle. On a sheet of paper, write down your goal, and also a list of things that seem to stand in your way. Sit quietly in meditation on what you have written and say the following invocation:
Mars & the Moon, light the path of the spiritual warrior so that I may manifest my greatest achievement.
Take some time for quiet reflection. Finally, burn the paper with your goal and obstacles as you commit to letting go of what is holding you back. Cleanse yourself with sage or sweetgrass. Snuff the candle. Close the ritual with three chants of Om and a moment of gratitude.
1. Set your vision for the trip– You grow what you plant. What seeds are you cultivating? This free, guided meditation from Claire Petretti Marti will lead you step by step to visualize your dreams and manifest your goals this spring.
2. Mindful Packing – Consider what you’re packing- do the items set you up for a healthier, more inspired trip? Only take what you need, and don’t be weighed down by anything but the essentials. We recommend a notebook for journaling, essential oils for immunity and balance, a travel yoga mat that fits in your suitcase, and of course, YogaDownload.
2. Travelin’ Tunes – Be a red eye warrior with a curated playlist of calming tunes to make your flight more relaxing. Check out some of our favorite soothing tracks here.
3. Find Your Breath– A calming breath exercise during long lines or a turbulent flight may be exactly what you need to shift an ‘okay’ trip into an unforgettable, stress-free vacation. If things get rocky, our best tool is our breath. Return to the body with slow, deep breaths by counting to 4 on the inhale, and counting down from 4 on the exhale. You can also find a wide selection of meditation classes you can do anywhere, here.
4. Power Up – Get fired up for the day, bringing your practice to the next level in Dave Farmar’s 45-minute Power Vinyasa class that will challenge you in new positions and give you the perspective to enjoy the journey as you work towards getting there.
5. Legs up the wall – After spending the day on your feet exploring, inversions are the perfect ‘reset’ for circulation. If laying on the hotel floor feels germy, place your sit bones against the headboard of your bed with your legs up the wall. Lay like this for a few minutes to let the legs ‘drain.’ Find more balance with Elise Fabricant’s class Yin Yang Yoga for Transition.
6. Journal Your Senses - Bring a notebook and pen with you on your excursions, taking a few minutes throughout the day to take note of your five senses. What are you hearing when you tune in to the sound of this place? What do you taste? This heightened awareness will make you more present throughout your experience, plus it’s a great way to document your trip when you’re feeling nostalgic for it later.
7. Daily Detox – Party too much last night? Try Pradeep Teotia’s Daily Detox class. Just like any spring cleaning, these twists will wring you out and clear your system so you’re ready for the next adventure.
Kick start your spring with Prayer Twist, or Revolved Chair Pose. A deep twisting posture that increases spinal mobility while strengthening thigh, core, and back muscles, it is one of the best postures for detoxifying the body and building confidence. Bending the knees engages and builds strength in the major leg muscles, such as the quadriceps. Twisting through the torso cleanses out the toxins in our organs and throughout our bodies. The purpose of Prayer Twist pose may be to get lower to the ground but it can also be viewed as a practice of remaining grounded and patient.
B.K.S. Iyengar, one of the founding fathers of modern yoga, says: “The hardness of a diamond is part of its usefulness, but its true value is in the light that shines through it". Creating space for receptivity to challenges and working through a pose like Prayer Twist allows us to create a stronger sense of fire within.
-Begin in Mountain Pose with your feet together and your arms by your side. Bend your knees and squat down while keeping both feet on the floor. Keep your pelvis neutral, with your pelvic floor muscles engaged and your inner thighs contracting. -Bring your palms together in a prayer position in front of your chest. Inhale, and lengthen your spine. As you exhale, lean forward slightly and twist your upper body to the right. Bring your left elbow to the outside of your right knee. Keep your spine long and avoid rounding. Be sure both knees are side by side and that your left knee did not slide in front of your right. -Continue sit deep into your squat with your core engaged. Keep both shoulders firm on your back. Pull your chin slightly away from your chest and look up towards the ceiling. You may look to the side or down towards the floor if that is more comfortable for your neck. -Stay in this pose for 30 seconds or more. Release to Mountain Pose with your arms by your sides, and repeat on the other side.
If you regularly practice Prayer Twist pose, your glutes will strengthen up and allow you to find a stronger and deeper twist in time. Prayer Twist balances the Solar Plexus Chakra (Manipura), and helps us connect to personal power, strength, and commitment. Try it today!
Ingredients for Healthy Slaw
Shredded organic cabbage (I used one 16 oz bag)
Shredded organic carrots (I used one 16 oz bag)
1 English cucumber, chopped
1 head of broccoli, steamed and chopped
1 avocado, chopped
1/4 yellow organic pepper, chopped
3 organic radishes, sliced
choice of meat (I used 2 sausage links, cooked and chopped)
handful of sliced almonds
Ingredients for Dressing
1/2 cup extra virgin olive oil
1/4 cup Bragg's ACV
5T sauerkraut juice (I just use leftover juice from my Bubbies jars)
1 teaspoon raw honey
dash of ground ginger
salt to taste
pepper to taste
Instructions for Healthy Slaw Salad
Put all the ingredients together in a large bowl (I love this one because it have a top so I can make a big batch and store it easily). Then, add the dressing and toss until the salad has a very light coating. Eat and enjoy!
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.
Become more skilled at living your life
As Alanna Kaivalya says in her new book, “yoga doesn’t make your life better or easier but it does make you better at living your life.”
That means “bad” things will still happen. The practice starts when we choose how to react. Committing to a consistent practice helps us make wiser decisions so that all the stuff that happens to us in our life doesn’t become dramatized, blown out of proportion, or a distraction.
This way of thinking doesn’t reward short-term results. This is why yoga doesn’t work so well as a 4-week program or a 12-day challenge, even though they are fun and motivating. Creating an event around yoga creates the assumption that there will be results. While we may indeed feel better, the long-term life-changing aspects of yoga are experienced on a much more subtle level that are hard to describe with words.
Karma Yoga and serving others
In listening to a podcast yesterday, it struck me how outwardly successful, funny, and endearing an older gentleman sounded as he talked about his job as a celebrity manager. He took so much pride in his job to be in service to the artist. It wasn’t about him or about making as much money as he could. He devoted his entire career to making other people incredibly famous. In fact, he saw countless times what fame did to people and shunned the spotlight himself in fear of what it could or would do to him.
The Bhagavad Gita talks about this service and devotion to someone else, society, and your dharma, or purpose in life. It makes you so happy when you go to a restaurant and you get a really good server who absolutley loves his or her job and makes it known. To really serve with all your being is to experience a state of yoga and bliss.
Who are you serving? Who do you want to serve? There is no right or wrong answer and it doesn’t have to be noble. Serving your kids or your husband are equally important as serving patients as a doctor or students as a yoga instructor.
Detaching from expectations
As you find yourself in sticky situations, practice not because you’re trying to make the sticky situation go away but because you’re confident that your practice will help you better deal with all the sticky situations as they arise. Expecting that there will never be challenges in your life is fruitless. Focus instead about how great you’re going to be at moving through those situations when they arrive.
This doesn’t mean that you don’t get to express or feel emotions like anger, anxiety, and irritation. This is just as much a part of the experience as experiencing joy, happiness and ease. And, you can have both anger and ease at the same time. Learning how to hold both emotions at once is why we practice.
Getting a stronger core or toning our arms isn’t going to help us be any better at holding two emotions simultaneously. The practices that will help us get there are the ones that give us space to breathe and feel and give us permission to explore the deepest parts of ourselves.
Be willing to show up, expect nothing, and trust that you’re doing exactly what you need to be doing.
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After all, things were too complicated when I wanted to do it all. Then, I started needing less than easy– I just needed simple. While traveling and living abroad, I’ve come to recognize the simplest joys and grander challenges of this life. One of the most important things I’ve learned is that making time for love of the world and people needs to be made a priority, not only in my life but everyone else’s.
I’ve had so many moments that have spoken to this. I’m so grateful for them because they’ve brought abundance and clarity into my life. I realize that there is work to be done in understanding what is around us but also within. Because of these moments, I have doubt but no fear. I no longer feel limited by what people think or fall into what society says we need to think, feel or do.
Now, I can be content with all that is before me. Now, I direct my energy towards sufficiency. Now, I see and act on the value of the closest friends that have remained and family that is still there for me. Now, I can commit to doing something, if anything in the best of intentions. Now, its about WHY and not WHAT. Now, if that doesn’t work then it is just that and nothing more to find wrong with it.
That’s all there is to learning life-long contentment. That’s it. Find something that is bigger than you, letting it resonate within. Then, if you’re going to do something about it, choose to do it wholeheartedly and do it well. There is peace with it being enough.
By: Sunny Koh
Sunny has been teaching yoga since 2011. After spending a couple years abroad as an English teacher, she is sharing her passion for yoga as a traveling instructor and writer. Currently, she teaches and writes about yoga in Costa Rica. She also enjoys photography, learning new languages, surfing and exploring. To get to know Sunny better, go to www.sunnykyoga.com