Our Ojas Energy Elixir is the perfect drink for this time of year to help us rebalance our energy after the craziness of the holidays.
In Ayurveda, “ojas” means “vital nectar of life.” Known for balancing the body and increasing vitality, this warm and nourishing tonic is the perfect way to cozy up and reflect on the year ahead.
We have a lot of new and exciting things planned for you in 2017 and we can’t wait to share them with you!
First in line is our New Year’s Conscious Cleanse. We kick off on January 4, so be sure to sign up here.
Cheers to you and we look forward to serving you on your path of health and vitality in 2017 and beyond!
All our love,
Ojas Energy Drink
Yield: 1 serving
Ingredients:
Instructions: In a high speed blender place coconut milk, water, coconut oil, date, cinnamon, rose petals, saffron, ginger, and sea salt. Place a towel over the blender (as a safety measure), and set to high for about 2 minutes, until hot. Alternatively, you can place all of the ingredients in a small saucepan and whisk while bringing to just before the boil. If you choose this method, you may want to strain out the date and the rose petals depending on your preference.
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
Over the holidays, our focus shifts to taking care of others first and in the process we often sacrifice our own health and well-being. Celebrate the positive message of the holidays and give and share with others, especially those less fortunate. When we share our love, compassion and time, everyone benefits.
But, don’t give up your own personal time to such a point that you become frazzled, exhausted, and sometimes resentful. When we operate from this mindset, nobody benefits. Remind yourself that taking care of yourself isn’t selfish, especially now.
To keep your own cup full so you can share from the heart, make the time for your yoga, meditation and pranayama. Although your practice may be shorter or completely different, remind yourself a five-minute meditation is better than none.
Here are some sneaky ways for you to step away from what’s stealing your energy and joy and get your mojo back. Accept that you cannot control everything going on around you and all you can control is your own behavior.
Choose to wake up fifteen minutes earlier or sneak away and hide yourself in the upstairs bathroom or closet if you need to and meditate or practice Nadi Shodhana/alternate nostril breathing for five minutes. We’ve made it easy with Pradeep’s Alternate Nostril Breathing Practice. Try one of two meditation practices to tune in and tap into your inner wisdom:
Channing Grivas- Quieting the Distractions or Nancy Nielsen’s Meditative Zen Practice
Reset your perspective to one of gratitude for all the positives in your life. Remind yourself how good you feel when you focus on your Sadhana. It's a great time to review your personal rituals and leave behind those that aren’t working and create new ones. If you’re new to practicing yoga, try a great new beginner’s practice: Claire Petretti Marti’s Beginner Yoga: Find Your Flow.
Remember you are already doing the work and it IS enough; be thankful for this moment even when it is crazy. Breathe in love, breathe out everything else.
Each day is a new chance to make a choice on how you will embrace the 24 hours that you have; honoring what has come before but not having it dictate or derail your ambitions, hopes, and dreams. There are many ways we can wake up each day; the challenge is to experiment and find what best works for you to maximize your mindset throughout the day. Often times modifying with the seasons and current life circumstances.
Granted, it may be very difficult for some to see gratitude as their eyes adjust to the dawn of the day…peeling paint may be their only view and the thought of moving from under the very thin blanket on a cold winter day maybe overwhelming. If however, you can find a sliver of light, and acknowledge it as a hope that it can bring there is a good chance it will manifest in more positive ways throughout the day and beyond.
Many of us in this multi-screen filled world scurry to start our day, not the least bit mindful of what we are doing. So much so we lose our keys, our phones and then….it feels like our very minds are lost! We rarely break our routines unless someone else shakes them for us and then it feels like a total derailment turning a beautiful sunrise into our personal tornado.
Our tail often spins throughout the day when it starts this way; adding more and more to our to-do list then actually gets done. A to-do list where many things will never get done and don’t need to be but keeping them on the list has a perceived positive effect when in reality…it keeps us from feeling like anything was accomplished.
Consider for a moment you have just 24 hours in every day stretching across weeks, months and years to curate your life. How can you even begin to design your life when you are so busy with your to-do list and everyone else’s?
Try this!
As you awaken tomorrow morning, before even bringing your feet to the floor take just a moment to consciously inhale; raising your arms over your head, shaking off the potential chill they will invariably feel and the to-do list that is already no doubt swirling in your head. As you exhale crack open your eyes as you say something positive to yourself or better yet out loud, even if you are the only one there.
The actions and, more importantly, those first few thoughts will indeed manifest themselves throughout the day. Imagine your life as that hands-on interactive museum with many walls to adorn. How will you fill them? How will you choose what goes where and when? What type of light do you want to shine …bright or dim?
If you can, sometimes just changing your scenery will help you to curate more in your life that you want. Our routines and other’s voices real or perceived hinder us from seeing outside our box, our comfort zone. Literally take a walk in the park, try a new coffee shop or a different road to work. All the while acknowledging any thoughts that come in but letting them go. Even just a few minutes a day doing this will help you to get some calm and clarity on how you want to design your life. Even with individual limitations, we may have from family and job responsibilities to mental blocks there are opportunities to decorate your museum, your personal space more in keeping with your preferences and desires.
Susi Resner is a nature lover and tech geek. Primarily an IT Consultant, whose passion for the rainforest launched her adjunct career as a Wildlife Educator for young children. Programs follow a ‘no apps’ needed mission statement helping children embrace the world of nature sans screen. Almost anything outdoors is on Susi’s hobby list, particularly in the warmer weather. Yoga, kayaking, and movies are favorites, and of course, traveling to towns near and far, both solo and with family. Even a trip around the corner, down a different road can be an adventure!
“Twenty years from now you will be more disappointed by the things you didn’t do then those you did, so cut off the bowlines sail away from safe harbor. Explore. Dream. Discover. ” – M. Twain
As much as we are grateful to get to spend quality time with our family and friends, there can be a few pains and discomforts along the way. On days when getting into a car or boarding a plane is the last thing we want to do, here are some essentials to help us get through the trip and the holidays:
Other than these essentials, don't forget to dress for comfort and avoid stressing out about things beyond your control. Embrace traveling lightly and with simplicity. For the yogis traveling this holiday seasons, safe travels and a Happy New Year from us at YogaDownload.com!
There is no space in that command. No push, no pull. No relationship between two entities. It is love heaped from one being onto another. It is a love that is finite and acute. It creates a wholeness not of resiliency but conditionality. We are whole, we are happy if we love our body.
But what happens when we don’t?
What happens in those moments of contention and resentment and confusion and disappointment. What happens then?
Do they mean that we’ve failed?
Do they mean the we don’t love ourselves?
And if we don’t love ourselves. If we can’t feel that deep, unwavering love rooted in our very being. If our most simple, our most basic relationship of love is based on one that is infallible in the fact that it is not stable, but rather static – how are we supposed to navigate loving the chaotic presence of someone else? How are we supposed to receive love when we see it so easily undermined in our own minds when we look in the mirror or enter a dressing room or sit down to a meal?
Our body is perhaps the best example of why one-directional, action-driven love – the kind where you dissolve into another, the kind doesn’t elevate you but completes you – doesn’t leave you whole, but hollow.
But what if we changed the vernacular?
What if instead of loving we are in love. A preposition that imbues love with autonomy. Love becomes not who we are, but what we do. It is not simply what we give, but also what we receive. Love becomes not a force to be wielded but a relationship to discover.
When we are in love we have the right to need space. We have the right to be disappointed. We have the right to be angry. We have the right to be all of those things without them negating the enduring presence of love. It is simply what happens when two entities collide. Why should it be so different, so oddly and unnaturally constant with our body?
I don’t know if I will ever love my body. If there will be some day of deliverance in which I will look at it and it will be simple, and pure, and bright. And I don’t think I would want that. It makes me anxious and claustrophobic.
I don’t know if I will ever love my body but I do know that I am already fiercely in love with my body. It isn’t a love that is constant. It isn’t shiny. Or neat. Or tame. Rather it is a love that is resilient. And messy. And expansive. And wild.
It still surprises me how you can change everything without changing anything. How a simple preposition can change it all.
To not love, but…
To fall in love.
To be in love.
To delight in LOVE.
By: Maddie Berky
Maddie is a writer, blogger, storyteller & holistic nutritionist. She is not a purveyor of answers, but an asker of questions. And she seeks not to construct the most perfect plate, but rather uncover the human siting down to that plate who is worthy and nourished and alive. Our relationship with food creates this beautiful opportunity to explore who we are and train who we want to become. It asks us to engage with these multifaceted drives of hunger and nourishment and pleasure. Can we receive? Can we trust ourselves? Can we connect - to our plate, to our body, to our partner? It is the answer to those questions that not only affects what is on our plate, but more importantly, the space we take up in this world.
Yes-- I know that is a really big statement to make, but I firmly stand by it. The reason this chutney is so incredible is because it isn't just your regular, sweet tomato chutney (there's nothing worse than eating a chutney that is just too sweet), it has a really great kick from the chilli, as well as some amazing tartness from the white wine vinegar. Trust me and give this recipe a shot. It's not only super easy but it's also very quick, and will last a couple of months in the fridge.
Tomato and Chilli Chutney Takes: 45 minutes
What You Need:
- 3 tablespoons olive oil - 1/2 tablespoon paprika - 1 brown onion, thinly sliced - 600 grams ripe tomatoes, chopped - 5 chilli's, most seeds removed and chopped - 1/2 cup brown sugar - 3 tablespoons white wine vinegar
What To Do:
Begin by heating the olive oil in a pot and simmering the paprika and onions for roughly five minutes. Next, add the rest of the ingredients and let it all cook down for about 30 minutes, making sure to mix every 5-10 minutes. That's literally all you have to do, and the end result with be this really amazingly glossy, and jammy consistency.
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!
Non-Grasping
Aparigraha= Non grasping. Not wanting more. It is the fifth Yama (code of self-restraint) of the Yoga Sūtras, which shapes the Raja Yoga tradition. Aparigraha is my biggest challenge and at the same time my pillar of strength. It gives me mental sanity to know that there is something out there acknowledging my attachments and giving me some sort of guidance. Aparigraha is a call against greediness, against selfish material attachment.
I always wish for more work, more fun, more sun, more yoga, more running, more free time, more food, more travel, more clothes. It’s hugely important to know that we have enough. There is no universal gauge of “enough” though; we have to create it ourselves by setting boundaries and accepting what we already have.
Especially for those of us who are obsessive in their personality, overachievers or workaholics, non-grasping is a challenging daily practice. Because we always want more, for better or for worse. And we can’t let go of the thought that if did have more, if we did teach that extra class, if we had gone to that extra dinner, or we had worked that extra shift we would be better off. And then we start to reminisce bitterly on how we totally missed out. We get FOMO=Fear of Missing Out. The truth is, we did just the right amount. There’s an unshakable sense of peace that comes from no longer directing your energy into wanting more.
It’s Hard to Say No
Scaling down actually takes just as much effort, if not more. It’s a commitment in and of itself. I often find myself thinking “I can’t afford not to make that extra cash”. Well now I know that the extra sleep, a long run and a smile on my face are worth the extra $50 I lost by not working those extra hours.
As my friend Alison once said, “Do push yourself, but don’t push yourself over the edge of a cliff”.
Sometimes I feel like we are expected to be busy and stressed, because it means we are being productive and successful. I hear this conversation all the time at yoga studios: “How have you been?” “Busy. Stressed. I’ve got a lot going on. I can’t sleep. It’s crazy. My fill-in-the-blanks are so tight (sigh)”. Hardly do you ever hear: “Good, I’m working, I am well rested, relaxed, and enjoying myself between engagement and having fun”. I want to be the person that gives that answer.
Less is More
I want to back away from this madness. I’d rather have less money, less stress and more time. It sounds lazy doesn’t it? It goes against all values of a consumer driven society. And the Catholic guilt-ridden tradition that I’m all too familiar with. You want to work less? Sacrilege! Deadly sin! Shame on you for your slothy behavior.
But I don’t want to be so busy that I forget to answer friend’s emails. I don’t want to be overworked to the point where I see double on the computer screen. There is value to slowing down, to not produce all the time. So much is happening internally into our bodies at rest. While the benefits aren’t visible to the eye and don’t bank cash, calm moments allow us to recharge energetically, absorb information and regenerate muscle tissue.
After trying both the “less” and the “more” lifestyles, I have absolutely no doubt that I will pursue less rather than more.
By: Valentina Rose
Born and raised in Italy, Valentina is a full time yoga instructor who divides her time between Marin County, California and Matapalo, Costa Rica. When she isn’t hosting yoga retreats or blogging Valentina can be found trail running and baking quiche.
Valentinarose.me
Instagram: @valentinarose1111
This date reminds us there is a sacred cycle to our life—a meaning and purpose deeper than our individual existence. People around the globe celebrate the day the Sun turns around and darkness transitions to light. It marks the longest night of the year and honors nature’s cycle of increasing sunlight each day until the Summer Solstice in June 2017.
Don’t fear the darkness—instead regard it as an opportunity to renew our energy. Ancient cultures created sacred monuments like Stonehenge in England to align with the sun at particular times during the day. Feasts and celebrations occur all over the world to honor this annual universal shift. When we align with nature in our daily lives, we have the opportunity to reaffirm our connection to the earth.
How do we incorporate this respect for nature’s cycle of change into our lives both on and off the yoga mat?
In terms of ways to celebrate this quieter time, we may choose to focus upon the power of the moonlight. Try Kristin Gibowicz - Moon Salutations (FREE) on the longest night of the year.
Or, look at this special time as an opportunity to tap into your heart chakra and energize with a variety of back bending practices like the new classes from Les Leventhal - Anahata Chakra Vinyasa, Michelle Marchildon - Wisdom Warriors: Steady & Strong Backbends and Cheryl Deer’s Forrest Yoga: Safe and Intelligent Back Bending.
Off of the mat, it’s a great time to tune into and direct your attention inside. Find the light by focusing inward to discover your gifts, your confidence, and sacred stillness. Review the past year and observe what lessons you’ve learned, what changes you’ve incorporated, and offer gratitude for your blessings. It’s the perfect time to create a vision board, journal, or set goals. Enjoy!
This lunation is very close to Mercury, which is still in retrograde at this time. This offers us a chance to get super clear with our communication, particularly in our business relationships. If there is anything that you need to get out there an on to the table, now is the time to do it. While it’s not a time to start new projects, it is a good time to wrap up what is in the works, or embrace the work that is on your plate right now.
The moon also makes a relationship to Pluto, who governs resurrection and transformation. While Pluto’s energy can be intense and traumatic (we all resist change), it is easiest to bear when we embrace total surrender. The more you surrender to your higher self, the easier the coming transformation is to endure…and you may even find a sense of grace as things shift for you at the end of this year.
Divine surrender is the best way to step into the light of the new year, embrace your power and harness your role as a light-worker and change agent. It’s time to create your light body – the kind of embodied existence that supports constant awakening. We must stay awake in the coming days. It’s the only way we will be able to support those that need us, step up into our mentorship roles and connect with others on a higher vibrational level. The world needs us now more than ever. This last New Moon of the year calls us to be ready to step into the flow of grace and follow our intuitive guidance faithfully into the next year.
Alchemical Ritual for the Capricorn New 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 new 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 toenjoy 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?
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 foundmeaning. 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.
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
In the physical aspect of Camel pose, it can be daunting to reach the hands back to catch the backs of our feet. This requires trust in ourselves to have the strength to stay lifted. In this way, Camel pose teaches us to truly feel empowerment through setting a strong and steady foundation.
It’s normal to feel intense emotions while in, exiting out of, or post Camel pose. A lot of this has to do with the stirring of stagnant energies that have built up from heartache, and our natural response to guard ourselves from getting hurt again. By breathing deeply in these sensations and embracing whatever it is that shows up in the body or mind, we can process and then release what doesn’t serve us. In turn, we feel liberated, nourished and more balanced.
- Come to a kneeling position and place your knees and feet hip-width distance apart. Bring your thighs perpendicular to the floor to begin. Press the tops of your feet, toes, and shins into the floor. Keep your pelvis neutral and your pelvic floor muscles engaged. - As you inhale, lift and expand your chest and reach back to take hold of your heals (one hand at a time) without compressing your lower back. Keep your shoulder blades firm against your back. If you are not able to reach your heals, you can curl your toes under to bring them closer, or keep your hands on your lower back until you gain more flexibility. - Either your head and neck neutral and look up toward the ceiling, or drop your head back if it is comfortable for you. Be mindful not to strain or compress your neck. - Keep your glutes firm but not overly contracted. - Hold for 30 seconds while breathing as deeply as you can. Release slowly onto your knees and rest for several breaths.
There is so much reward to opening your mind, body and heart. Try Camel pose to relish in the benefits of healing and renewal. Remain steady in your breath and learn how to stay within the most precious moment— the present one.
To keep your mind free and your heart open, visit the Sanity Sanctuary.
I am constantly repacking or unpacking, sorting through my belongings and each time, they get a little bit smaller and a little bit lighter. Each time I depart from a space, I leave behind a lot of extra luggage and things I just physically cannot take with me.
It almost feels normal, even comfortable and familiar, to be surrounded by these small piles of things-- recycled boxes and packing tape. I wonder if I’ve even gotten better at packing all of these items and belongings. I would surely master the art of packing at this rate.
I’ve accumulated many of these compartments, filled with clothes, yoga pants, extra shoes, vacuum-sealed packs stuffed with jackets that couldn’t possibly be of use in where I’m headed— into the jungles of Costa Rica. They get stored away in attics and storage rooms of my friends and relatives.
And as I pack for another trip, I find myself familiar with this process. I must decipher what goes and what stays. Which brings up these feelings of reflection and holding onto what I could have done differently.
I feel lost because of unanticipated happenings. I am not sure what will happen next. I am afraid that I'm not making the right choices. I doubt whether I have done my very best.
I hold onto the heartache of a breakup, the actions I feel responsible for and the people that are no longer a part of my life. I feel the pain lingering from uncertainty in what I’ll do or where I’ll move next. I replay words of advice from family and friends that are always said to mean well, but aren’t the right ones for me. I wonder if I’ve hurt their feelings by steering away.
Still, it has become easier and easier to let go of these belongings and even the bittersweet feelings of leaving. Besides, these "last dinner with Sunny” are always celebratory and nice.
My intention is to keep seeing the unfolding of life and believing it its fruitfulness. And I realize that I can feel scared or unsure and even the last moments leading up to a departure are never easy but they are not mine to hold onto in the first place.
These moments belong to all of us and serve as a reminder of our intentions and how they manifest growth in our lives. Intentions, as important as they are, only point to what we do not see there in the first place. In these moments, what I hold onto now aren’t thethings that I have or the results that I could see but rather the growth that comes with simply following intentions.
Ultimately t isn't about getting to point B, but rather what we learned along the way. It isn't getting to the next destination, it's the steps we took towards it. It isn’t limited by the number of days we have spent or have left, what we could have done or did, nor is it about the capacity of space we have left to hold our stuff.
In yoga, the mindful breath carries us through movements but the transitions themselves are where we see our truest colors.
It is rare for things to align and to go our way in our practice or daily lives. But when we seek out our intentions with expectation of A equaling B, what we often don’t see are the transitions and these smallest moments of growth in clarity, strength and love.
Sure, there is the frustration and different perspectives. There is heartbreak, misunderstanding, wrong timing, or sometimes a conflict of interests but they don't last as long as the lessons they teach.
Despite all that was, my hope is that we never forget what is and always remains:
-What remains is the tender heart that becomes a bit more fearless of what we cannot control.
-What remains is the passionate dance of time and growth.
-What remains is taking yourself too seriously and then laughing at it all.
-What remains are the moments that you felt connection with someone you just met—the best kind of new relationships.
-What remains is the strength that we carry as we step forward bravely in our own tracks.
-What remains are these small yet impactful traces of feelings- nervousness, curiosity, discovery.
-What remains is a little more compassion and less sabotaging.
-What remains is a release of attachment and expectations.
-What remains is surrender of yourself to full gratitude in what is.
-What remains are not just our intentions, but believing simply in the small but infinite blessings of life.
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
The base is nutrient-dense avocado, making it great for the non-dairy people in the crowd. But I’ll just say, for the record, that I love my dairy and I LOVE this dessert. (Since I’m on the low-sugar train I even tried it with less sweetener and raw cacao and that worked, too). I plan to make it on Thanksgiving and fool all my guests who happen to be afraid of avocado as a dessert choice.
Thank you to Lumeria and Chef Ben Diamond for sharing it with us!
AVOCADO CHOCOLATE MOUSSE WITH STRAWBERRIES
Serves 4
INGREDIENTS
1 1/2 cup avocado meat (about three avocados) 1/4 cup cocoa powder 1/2 cup agave 2 tablespoons grade B maple syrup 1 teaspoon vanilla extract 1 pinch kosher salt 1 cup strawberries
HOW TO
1. Place all ingredients except strawberries into a food processor and blend till smooth. 2. Serve with fresh sliced strawberries and mint sprig for garnish 3. Try not to eat all of it at once like Jason does.
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
1. Best Pose for Dashing Through The Snow: Utkatasana
Hop on the chair lift and put that chair pose to work, strengthening your largest muscle groups and creating a powerful foundation.
2. Best Pose for Making Sure The Tree is Straight: Vrksasana
The best way to see the tree is to BE the tree. Get your balance and you’ll be able to tell if the tree has its balance. Squinting helps too.
3. Best Pose for Decorating the Tree: Natarajasana
Reach your heart up and out and you’ll be able to place that ornament just right. Now Dancer, see if you can give Comet and Cupid a hand.
4. Best Pose for Peeking Under the Bed for Presents: Chaturanga
Taking a pause to work the arms, shake, and feel the core of gift giving. Your presence is the greatest present after all.
5. Best Pose For When Baby It’s Cold Outside: Partner Sukhasana
Feel the warmth in supported butterfly pose. Promise, you’ll sit a little taller with friends around.
6. Best Pose for Warming By The Fire: Prasarita Padottanasana
Get your buns nice and toasty and ask, which way to the north pole?
7. Best Pose for Finding the Ornaments Your Cat Knocked Off the Tree: Tiger Pose.
When our furry friends try to do their own decorating, engage your core and get on their level to find the decorations hiding beneath the tree.
8. Best Pose For Gift Overload: Shavasana
We tend to be a little indulgent this time of year. When your brain can’t possibly process another beautiful bow, rest.
Merry everything, Yoga Downloaders. Be sure to check out the Sanity Sanctuary for a curated collection of 15 classes to bring comfort and joy to your holidays.
Did you like this blog? You might also like: A Yogi’s Twas The Night Before Christmas
Check out this week's featured classes to find a way to decompress from the holiday madness:
1. Eric Paskel / Soulful Slow Flow
Soulful Slow flow is a slow moving vinyasa class without any sun salutations. The slower moving class provides more time to enter and exit positions while having some "quality" time in the pose. There is plenty to work on physically yet with no sun salutations and slower moving flows there is a steadiness that provides room to reflect and listen while moving. Turn it on now and you won't need to turn off all day.
2. Jackie Casal Mahrou / Busy Day Flow
Our busiest days are the most important days to squeeze in a yoga class! Do yourself a favor and make time for this short and sweet flowing class today. You will be thankful that you did. This class gives you a little bit of everything in just 30 minutes. Jackie begins by leading you through warming Sun Salutation A & B with variations, and then guides you into deeper postures such as Humble Warrior and Crow Pose (Bakasana). You will finish with a standing balancing posture to invigorate you, a few floor postures to ground you. Whether you are just starting your day, or taking a yoga break, you will be happier and more centered after having practiced yoga! Enjoy.
3. Elise Fabricant / Reset Refuge: Crazy Day Decompression
Crazy long day? Feeling harried and overwhelmed? Take refuge on your mat with Elise's restoring 30-minute class. In this session you will gently open your hips and spine, massage your forearms, invigorate your breath and soothe your mind! Elise recommends using the following playlist for this class: Reset Refuge
4. Tana Pittman / Kundalini: Be Radiant & Stress Free
Kundalini Yoga as taught by Yogi Bhajan, this set of exercises or Kyriya is known as The Pituitary Gland Series. The Pituitary Gland is the 'Master Gland' of the body regulating the Thyroid, Adrenals and Reproductive Glands. When the Pituitary is healthy and stimulated your metabolism works efficiently, your stress level is low and your intuition guides you. You will feel radiant, light and blessed. After Savasana you will practice a beautiful meditation 'For Blessings' to send blessings to yourself and everyone. Feel free to practice this meditation up to 11 minutes. Music for this class was provided by the lovely Dev Suroop Kaur.
It brings a distinct and delicate beauty to a plate. Be it through sprinkling lavender flowers atop a salad, steeping a sprig in your water glass, or pairing them with almond milk, chia seeds and vanilla beans - lavender simply makes this world a little bit more lovely.
What's more is that lavender does have health effects to sooth and calm body and mind.
If you've never tried chia seed pudding, it is a simple and delicious snack or breakfast that is wonderful for your health. It supports the digestive health and gets rid of any unwanted toxins from the system for a happier and healthier belly.
DIRECTIONS
This chia seed pudding is my new favorite addition to brunches with friends or quiet mornings alone. Using homemade almond milk as a base, plus that curious viscosity unique only to chia seeds, makes this business delightfully creamy without the addition of dairy. Think tapioca pudding had a love child with afternoon tea and put it under the care of a hipster nanny and there you have it. Needless to say, this chia seed pudding is amazing.
Even through those important lessons, there is one that has helped me in my every day life. It has managed to help me go from going crazy in my head, to being at peace with situations I can’t always have control over.
Have you ever been in a situation where you feel stuck or trapped? I am taking about both physical and mental. For example, waiting anxiously for that special someone to text you back. Or not being physically strong enough to move something heavy. It can feel like a frustrating moment. That’s because most of us like being in control. But, once a situation comes up in our life that is out of our control, most of us go crazy. Not the fun kind of crazy, more like a messy crazy.
I have found a way to feel peace during those situations that are out of our control. It’s not with medication or drugs. It’s with remembering to breathe.
Yes, that's it. Remember to breathe. Through out yoga, there’s one thing yoga teachers always say: “breathe” or “inhale.. exhale” Most of us forget to breathe because it’s not something we have to remember to do. Our bodies just naturally do it. By remembering that you’re breathing and focusing on your breath even just for 5 minutes, can have calming effects for both your mind and body. Every time you go to a yoga class, you might notice the difference techniques in ways that teachers teach. They all have one thing in common. They challenge you with certain poses that you do not enjoy. Sometimes you even have to hold that certain pose and it makes you feel anything but peace.
This is when you begin to breathe. I know it might be challenging to remember to breathe if you’re holding the pose of warrior 3. The more you focus on how badly you want to get out the pose, the more frustrating it’ll get. Focus on your breath in that moment, is when you begin to realize that your mind tends to give up much faster than your body.
But this is not just when you’re in your yoga mat. This is a lesson to practice anywhere you go.
I can’t promise you life will be filled with rainbows and unicorns. I’d be lying to you if that were true. I will promise, however, that life will get messy. Sometimes you’ll feel at the highest in the roller coaster in your life and sometimes you’ll feel at the lowest point. The good thing about this is knowing that there are tools you can use for not being stuck in certain parts of your life.
This is where you use the same tool of breathing. The same way you focus on your breath during your yoga practice is the same way you’ll use for any life situations.
The reason why yoga taught me this, is because when we are in a challenging pose all the teacher says is to focus on your breath and not on your thoughts. I have learned to take this practice with me wherever I go and it’s one of the greatest tools I’ve learned. This is because even when life throws at me challenging situations, besides stressing out what else can we do? Breathe.
It wasn’t too long ago that I went through a situation that really triggered anger in me. I flew to another country to spend some time with my close friend. For months we were planning on this. We talked about all the places we were going to go, all the activities we could do. We were both filled with excitement and joy. I could feel it. It wasn’t until I arrived that everything started to turn upside down. He planned to pick me up at the airport and I was depending on him for that. Here I am waiting at an airport I’ve never been before and he never showed up. I took a taxi to the hotel and I wasn’t at my best mood. I had no wi-fi, no idea what was located around me, I was depending all on him. He showed up to the hotel later on and apologized saying he couldn’t leave work.
We moved on and decided to take actions for what we planned. Until short hours later his boss called him saying he had to work full-time that entire week. The entire week I was there. We went from feeling pure excitement to feeling stressed and sorry. More downfalls happened along the way and I couldn’t take it anymore. I grabbed my yoga mat and decided to take out all my emotions on the mat. It wasn’t until I remembered something that changed the situation quickly. Something I am now teaching you.
I challenged myself to hold cobra pose for 3 minutes. I learned from my teacher how wonderful this was for your lower back. It felt like I was holding it for 10 minutes or so. When I look at my timer, it had only been one! I was trying to hold it and was about to go crazy. In this moment was when I realized to breathe through the moment that feel like life is falling on you. Even though it’s not, most of us like to pretend it is.
Your yoga practice and real life are no different. The same frustrating moment you can feel when you’re holding a challenging pose can feel the same as if a bad situation is happening to you. Both of these teachings remind us to just breath.
Stressing more about the problems, won’t help them disappear. It won’t change people around you or the situations. But, it will change the way you react to them and it’ll change yourself.
I started to remember to breath and soon begin to practice my meditation again. Everything shifted with my friend. Sure, he still had to work full time and we couldn’t see all the places we were planning to see. But, what changed was my reaction to this. Instead of acting with frustration to something I couldn’t control, I started to feel peace and accepting the uncontrollable.
They say your yoga practice is never ending. Well let that be a reminder next time you roll out your yoga mat. Just like your life, there’s going to be moments when you feel like giving up. Don’t give up. In neither your yoga mat or in life. Just remember to breath.
The reason why this can be so important is because breathing takes you to the only moment life exists. The now. When you’re not focusing on your breath, your focusing on your thoughts. They take you to anywhere but the present moment.
Just remember to breathe.
Tara is an elementary school teacher, presently taking a much-needed break from teaching, and in turn dabbling in and out of different job roles. Her travels have taken her all over the world, previously living in Thailand, Taiwan and Cambodia. When she’s not travelling, or writing, you can find her doing what she loves, which is included but not limited to: lazing about in hammocks, eating salads, watching sunsets and reading.
My yoga practice has provided me with an exceptional tool for managing my back and minimizing flare-ups. At the same time, there’s no one-size-fits-all formula for using yoga to manage back discomfort. Postures that soothe some students, agitate others. Yoga is for everybody, but not all postures are for everybody. With this in mind, the goal of this sequence is to provide you with some general principles and a simple sequence that may help you with general, overall lower-back maintenance. I’m hopeful that many of these postures–if not the entire sequence–will help you keep back discomfort at bay if you practice them regularly.
Of course, this sequence is not for acute pain, nor does it account for (or provide) specific diagnoses. If you’re in acute pain, please find a medical provider. Also, please omit all postures that are contrary to your medical provider’s suggestions.
One more thought: A detailed examination of yoga for back health is beyond the scope of this blog post. But, before you launch into this sequence, there are a few important principles to pay attention to:
1. Focus on maintaining the natural curves of your spine, especially the lordotic curve of your lower back. 2. Focus on hip and leg flexibility. Yes, some students need more stability in these regions. But, generally speaking, excessive tension in the hips and legs needs to be addressed so that the pelvis can be in it’s proper position in daily life and in yoga postures. 3. Breathe slowly, smoothly, and deeply. Breathing settles the inclination for the nervous system to overreact and helps facilitate spinal motion. 4. Remember that there’s going to be a little trial and error. Some things will work for you and some things won’t. 5. Back off when something hurts. Period. 6. Lastly, all hygiene requires consistency. Consider this sequence good hygiene for your lower back. Got it?
WHY THIS SEQUENCE WORKS
POSES 1-5
Reclined hip, hamstring, and inner leg (adductor) openers should be the bread and butter of lower back maintenance strategies. Yes, a strong and stable core is essential for lower back comfort. But, if excessive hip, hamstring, or adductor tension is keeping your pelvis out of proper alignment, no amount of core strength is going to protect your lower back.
These first three poses are so valuable that you can practice them on their own — especially if you’re not comfortable with the following postures. The first four postures of this sequence don’t require your lower back or pelvis to move. Instead, you keep your lower back and pelvis stationary and move your leg. Most of you will need to hold a yoga strap instead of holding your foot. The 5th posture introduces a mild reclined twist in order to help you create more mobility in your thoracic spine (the part of your spine that your ribs connect to).
POSES 6-8
In addition to mobilizing your hips, hamstrings, and adductors, strengthening your core is essential for lower back comfort. Two of the most effective core strengtheners in yoga are what I call “Core Connector” (pose 6) and Forearm Plank (pose 8). These poses require very little spinal flexion (anterior spinal rounding) to execute correctly. If the minor rounding of your spine in the “Core Connector” is uncomfortable, do a few rounds of Forearm Plank instead. In this sequence, I threw in Down Dog between the two core postures to help you focus on lengthening your spine, which can help alleviate back discomfort.
POSES 9-10
Most people love to alternate between Cat Pose and Cow Pose. I don’t. Honestly, I just don’t find Cow Pose to be comfortable or effective in my body. Cat, I like. Cow, I can live without. So, I selected Sphinx Pose to pair with Cat Pose instead. Sphinx is the first pose in these sequence where you’re taking your back into extension. As you do this pose, don’t let your belly sink heavily into the floor since this may arch your lower back too intensely. Instead, gently press your pubic bone into the floor and draw your lower belly toward your spine. Notice how this pose feels in your lower back. Some of you will crave more, some of you will want to get out sooner rather than later.
POSES 11-14
Hip openers should be a staple in your back care routine. Pigeon Pose is most notable for the stretch it delivers to the outer and posterior hips — especially gluteus maximus and the six external rotators that live under glute max. But, Pigeon Pose — like the two postures that follow it in this sequence — also lengthens the hip flexors that lay on the front of the pelvis. This is particularly true for those you with exceptionally tight hip flexors. Posture 13 adds the hip flexor lengthening by also stretching the quadriceps. This group is rounded out with a lunging twist since mild twists feel so good for many people with muscular tension in their back.
POSES 15-16
Closing a sequence with a mild twist and a mild forward bend like Child’s Pose is soothing for nearly everyone who struggles with lower back discomfort. You can make Child’s Pose even more effective by directing your inhalations toward your lower back.
Want to practice this sequence at home? When you sign up for our newsletter, we’ll send you free printer-friendly PDF of the sequence above!
{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
Perhaps most importantly with this moon are its important aspects to both Saturn and Chiron. Saturn, as the great father and bearer of karma, and Chiron, as the wounded healer, are both engaged by the light of this moon. This moon is no doubt shining light on the areas of our deepest core wounds, and it is likely that we will be most triggered in our committed partnership. Please be aware of your actions and behavior at this time. Those who are unconscious will believe that “it’s not you, it’s me,” when really, it is our deepest shadow that is at play right now, wreaking havoc in our life.
When emotions run high, when we are angry or when the mental chatter begins, we can be sure that it is our deep wounds that are speaking to us. Remember, we are never angry for the reasons we think we are, and self reflection is critical at this time in order for us to take personal responsibility for our actions and healing. With Chiron in the mix, we have the opportunity to heal ourselves from the inside out using our spiritual practice and shadow work. Now is the time to get clear on the inside, so that everything on the outside reflects our true, luminous nature.
Alchemical Ritual for the Gemini Full Moon
As an air sign, Gemini enjoys all the things that allow us to communicate and share with the world, including teaching, technology, media, journalism and conversation. On the low side, this mercurial sign tends toward nervousness, idle chatter, anxiety and trickiness. This full moon ritual for Gemini helps to accentuate the high side of this energy and clears up our mental chatter so that when communication flows (in all its various forms), it flows clearly.
Gemini's ruler is Mercury, the messenger god who is able to travel into the underworld as easily as the real world. It is a slippery slope: to communicate in an elevated way, or slip down into the shadow, harming ourself or others with our words. To keep our energy on the high side in this ritual, gather blue stones such as lace agate or chalcedony and place them in the center of your ritual space. Bring in the air element in some way, perhaps by diffusing essential oils (eucalyptus, lavender and vetiver work well with Gemini), or by sitting in front of an open window or gentle fan for a cool breeze. Lavender, frankincense or myrrh essential oil can be used to anoint your throat 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 throat center, the location of communication and the planet Mercury in our bodies. Feel the energy moving into the throat by engaging in a gentle ujayi style breathing, constricting the back of the throat ever so slightly to produce an oceanic sound of the breath. When you establish a consistent attention on the throat area, consider the question: What is my truth? Your answer will likely come quietly and simply, not as a diatribe, and perhaps only as a feeling. 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:
Mercury, please give me the strength to speak the truth about what is most important to me.
Spend a few moments in quiet contemplation. Clear the mind of thoughts completely. Feel the sensation within the throat, 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 a hand on the throat and chant Ham (the mantra for the throat) three times before bringing both hands together at the heart to chant Om three times. Hold the stone 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 clear pathway of communication for your highest truth, so that whenever you speak, you speak your truth clearly to power. By Alanna Kaivalya
TAKE YOUR FREEDOM BACK
Most people are completely oblivious to the all that the digital world steals from them. Imagine how much more time you would be spending on yourself or with your family and friends if you weren’t glued to a screen. Most people wish they had more time on their hands, yet don’t think twice about how long they spend on their phones.
Have we forgotten that there’s a life out there waiting to be enjoyed and experienced? Come on, put that phone down and see how your life, your schedule, and your relationships transform.
No, you don’t have to ditch the digital world forever, but it would be an interesting self-experiment if we all stepped back from our little pocket-sized worlds and paid attention to the real one. At the very least, I’m sure you would realize just how much more time, and freedom, you will gain.
It’s time to take a digital detox & move from an artificial life into a real one.
1. YOUR DIGITAL LIFE IS NOT YOUR REAL ONE
It always feels strange to stop doing something you’ve been doing for years, but when you step out of your comfort zone, you will surely be awakened to what you’ve been missing the whole time. Believe it or not, the way we see the world right now largely has to do with the way we are impacted by social media. All those feeds fill our brain spaces and become our realities. Being suddenly aware of what everyone’s doing all the time amps up the comparison game and lessens our ability to make decisions based off of what we truly want–- and not what everyone else is doing. Don’t let social media and technology dictate the life you live; go live your real life, the way YOU want.
2. TIME TO LOVE YOURSELF
With so much comparison going around, it’s no wonder that self-love is strange to understand. Every picture on social media gives a new meaning to the word “perfect,” and “beautiful.” When our reflection in the mirror doesn’t add up to the images we see on social media, our self-esteem goes down. When we’re constantly comparing, there’s no way we live the life we were always meant to be. It’s time to put down that smart phone and invest time in developing self-love.
3. MOMENTS WON’T JUST PASS YOU BY
Memories are always being created and if we are constantly checking our phones, we’re bound to miss something. It’s the simple pleasures that make life more fulfilling. Stop letting life pass us by. Instead of looking for it in a television show series or an Instagram account, start experiencing all that the real world, the present moment has to offer.
4. GETTING BACK TO CREATIVITY
With all the energy the digital world drains from us, there’s less time to feel motivated to create, to complete our goals, and to chase our dreams. By taking time back for yourself, inspiration has room to rise again. It’s time to remember what it feels like to accomplish something, to dream outside of the box, and to chase the life you actually get to live.
5. GAIN YOUR CONTROL BACK
When was the last time you completed your tasks and to-do lists on time, without procrastinating? The digital world is a distraction that easily gets in the way of managing our time. We are wasting too much time on something that doesn’t matter in the long run. Gain back control of your sleep patterns, work schedule and free time.
HOW LONG SHOULD YOU DETOX?
A week is typically a good time for a digital detox. However, if you’re enjoying the process-- why not extend it? Pick what works best for you, but be sure to keep challenging yourself.
Moments are passing us by, and there’s a life out there that’s waiting for you to explore!
MY PERSONAL EXPERIENCE WITH A DIGITAL DETOX
I personally did this experiment for two weeks. I was flying to Costa Rica and would be gone for a month. I decided this was the perfect opportunity to connect with myself and disconnect from the digital world. It was one of the best choices I’ve made. I had a phone with me in Costa Rica, but with no wi-fi and no T.V. I had no choice but to simply let go. A digital detox served as clear guidance back to my true, authentic self. My time in nature taught me that I had ultimatley made the right choice to digitally detox.
“Do it now! can affect every phase of your life. It can help you do the things you should do but don’t feel like doing. It can keep you from procrastinating when an unpleasant duty faces you. But it can also help you do those things that you want to do. It helps you seize those precious moments that, if lost, may never be retrieved.” ~Napoleon Hill
Nicole was born in Colombia and grew in Florida, with a deep curiosity on how the mind and body connected, she found yoga at the age of 15 and her love for it only grew since then. In 2015, she decided to expand her passion and desire to help others and later she became a certified holistic health coach and yoga teacher. Nicole now teaches yoga internationally and hosts yoga and wellness retreats. Now, she is getting ready to share her journey with her expecting daughter. You can follow her on instagram to see her weekly posts.
Designate a special space
The key to any home yoga practice is to designate a special space just for you and your mat. Keep this space clear of anything else. You can decorate your space to make it comfortable and inviting. Within your space, add inspirational items that may motivate your practice including inspirational quotes, meditation books or even photos of your loved ones. Read: Why You Should Start a Home Practice
Amp up the scents
Aromatherapy is the perfect way to bring some magic into your environment! Aromatherapy uses natural oils that have been extracted from parts of a plant to heal or enhance the practitioners’ physical well-being. Using oils during yoga will help you focus better and uplift your mood. Use a scented candle or a diffuser at your designated yoga space during practice. Don’t know which oil to try? Eucalyptus is a great one to start with as it helps you breathe better!
Add music
While it’s generally better to practice in a quiet environment, you can also achieve a quiet state of mind through music! Certain music or sounds help reduce anxiety and stress, therefore enabling your mind to reach a more meditative state. Good music will also help slow down your breathing, allowing you to inhale and exhale deeply. The kind of music you play will largely depend on your personality and the type of yoga you are practicing. For a more high-powered yoga, try upbeat tunes. If you’re practicing Yin yoga, slow and soothing tunes might be more beneficial.
Join an online class
Change things around in your usual practice by participating in an online yoga class! There are many websites offering free yoga classes online that you can join. You have the option to choose a teacher, a style of yoga and even the duration of the class!
An online yoga class will give you a different perspective of the practice and perhaps even inspiring your own practice. You might find good alignment cues on a yoga video that you can then incorporate to your own practice.
Include meditation
Ending your practice with meditation is sure to help you feel energized and rejuvenated to start the day! Just a few short minutes to clear your mind can do wonders both mentally and physically. Meditation can lower your stress levels and help you with depression. It also aids weight loss! Take at least 10 minutes at the end of your day to sit on your mat, relax and meditate.
The great news is that there are many different types of meditation that you can try out, from mindfulness, and vipassana to tantra and zazen. If you are just getting started, guided meditation may be the best for you. There are plenty of practical meditation apps available on the web to guide you through!
Elaine is a contributing writer for BookYogaTeacherTraining.com. She is a big fan of Harry Potter and dreams of organizing a Harry Potter-themed yoga class one day. To keep the Dementors at bay, she recommends meditation.
We here at Yogadownload.com believe yoga can provide even more—yoga can change your life. And, not just because you can touch your toes or stand on your head for twenty minutes. We’re talking a true transformation with pranayama and meditation from the inside out, and asana as the tool to transform from the outside in.
Here are five life-changing rewards of yoga to rock your world:
1. Intuition/self-awareness: Yoga is about becoming the best version of yourself, not becoming somebody different. It’s a process of learning to tune in and trust your thoughts and feelings and pay attention to what makes your heart sing. Each time you step onto the mat, you have the chance to hone your gut instincts and your sense of intuition.
2. Increased confidence and self-esteem: Practicing yoga helps you get in tune with your deeper self. A good teacher will encourage you to shed the layers of self-protection and fear. When you start to accept and love yourself for who you are at your deepest level, without conditions, your confidence shines from within.
3. Connection: As you evolve in your yoga practice, you become more connected to your own heart and mind. Then, you are able to foster connection with other people, with nature, and ultimately with the universe.
4. Healing: Utilizing all these principles, yoga can be a way to heal yourself—physically, emotionally, and mentally. So, whether you suffer from illness, injuries or addiction issues, use yoga to move toward more vibrant health. Whether that means making healthier choices or doing all you can in your power to stay healthy, yoga can change your life. Use your practice to empower yourself.
5. Be Present: Finally, yoga can change your life by reminding you each day that yesterday is gone, tomorrow is another day and today is an opportunity to be present. Live for now and attune to the rhythm of life.
Try one of our newest releases today and let yoga rock your world and change your life!
Eric Paskel / EP's Yoga Rocks Bootcamp
Yoga Rocks Bootcamp is unlike any yoga class you have taken. It is a symphony of movement and messaging. From vinyasa flow to cardio, YRB takes you on a full body journey. The class is for those who want to sweat, play, and get out of the "box". The best part is that it's an "As is " class. This means the way you are right now will be all you need to enjoy it! All the videos produced in this series are part of Eric Paskel's "As is" Yoga. A style of yoga that loves you and has you loving yourself as you are.
Guru Jagat / Kundalini Yoga for Everybody: Emotional Balance
Kundalini Yoga and Meditation is a fast acting technology for dramatic transformation. Kundalini Yoga works directly with the glandular and endocrine systems to impact brain chemistry and create lasting physiological change. This short but profound set will work up sweat, jumpstart your metabolism and digestion, tone your internal organ system, and leave you feeling revved up and fabulous!
Becca Riopelle / HardCORE Yoga with Weights 3
Prepare for another full body workout party! You will sweat, tone, and burn in all the right places and utilize a variety of strengthening and plyometric routines. You're going to love it!
Celest Pereira / Fast and Furious
This class is a tough one. Lots of fun tricks so you can play, work up a sweat and enjoy the intensity. If you're working towards these crazy poses then take it at your own pace and remember, the more you practice the easier it becomes.
Symptoms of heavy metal toxicity include chronic fatigue, brain fog, memory loss, migraine headaches, joint pain, and insomnia, just to name a few. They can also make us more susceptible to infections and lead to serious neurological disorders if left untreated.
The good news here is that you can start cleansing your body of heavy metals starting today simply by incorporating a few prized superfoods into your diet.
Spirulina: Having a small dose of this superfood a few times a week can help to rid your system, specifically your nervous system, brain, and liver, of heavy metals. Look for organic if possible.
Cilantro: A handful of cilantro is a superstar to help rid your body of mercury and is easy to add to a few meals a day.
Wild Blueberries: Wild Blueberries help to draw heavy metals out of your brain tissue. Their potent antioxidants help reverse any damage caused by heavy metal poisoning.
Atlantic Dulse: Dulse helps remove heavy metals from the digestive tract and gut (we all know gut health is imperative to overall health!) including lead, nickel, copper, cadmium, and aluminum. It binds to these metals with a strong grip and does not let go until it frees from the body.
Below is one of our new favorite smoothie recipes whose ingredients will bind to the heavy metals in our bodies and make sure that they’re flushed out of the body smoothly.
If you would like to dive deeper into cleansing your body, join us for our next live cleanse HERE.
With love and air guitars!
Heavy Metal Detox Smoothie
Yield: 1 quart
2 cups wild blueberries, frozen ½ small lemon, peeled 1 large handful cilantro 1 pear 1 tsp. spirulina powder 1 ½ cups coconut water Dulse flakes for garnish (optional)
Instructions: In a high speed blender combine wild blueberries, lemon, cilantro, pear, spirulina powder, and coconut water. Blend until smooth. Sprinkle the top of the smoothie with a few dulse flakes if desired! Enjoy.
However, as my teachers have taught me, we should also remember that if we need energy we are also probably tired and need rest. Therefore, my essential energizing poses include, maybe as a surprise, savasana. You can use the following poses as a sequence on their own or combine them with your favourite postures.
My energizing practice
1. Savasana
Begin or end with savasana as if you are tired, you need rest. Named ‘corpse pose’ in a spiritual system that believes in rebirth, this pose in some ways is about the act of full surrender into rest and the rebirth that comes when you exit the pose. Go through the journey of savasana and surrender to however you are feeling, even if it’s dead tired, and then observe how you feel when you come out on the other side. If it happens you just fall asleep, then you probably needed it. I find that most of the time, accepting and temporarily giving into my tiredness instead of revolting against it is the most important step in finding a way to summon the energy I need for whatever is next on my plate.
2. Upward Salute (Urdhva Hastasana)
Standing tall and reaching my arms up into the air, especially at the beginning of a sun-salutation, signals to me that I have begun practicing and that I’m waking myself up. I feel the root of my feet into the ground and the length of my body upward. Because of the simplicity of the shape, I feel the subtle energetics of the pose and the sense that something deep inside me is beginning to be summoned. The lift of my chest and ribs stimulates an empowering breath that invigorates my body and within it my nervous system. Stay here for a few breaths or let this move into a mindful sun-salutation set to a slow and rhythmic breath.
3. High Crescent Lunge (Anjaneyasa Variation)
The high crescent lunge cranks up the transmission of energy from the ground through the back leg, up through the pelvis, across the chest, and up through the fingers. I feel as if I’ve become a vessel for prana, and the flow has now been supercharged. The pose can be static or move up and down with the legs or the arms or both. This pose is accessible for most and easily scaled up by lengthening and deepening the stance, or scaled back by making it as short and stable as needed. Additionally, this pose can be relatively neutral through the spine, or a pretty big backbend. For an extra boost, I ensure the hip of the back leg is facing forward and the front rim of the pelvis is lifted upward so energy is directed in and up through the lower belly and spine.
4. Upward-facing Bow Pose (Urdhva Dhanurasana)
Backbends are usually crowd favourites for uplift and invigoration. The symmetrical clarity and the potential rebound from the floor through both arms and legs makes upward-facing bow pose essential for me. It is a full body pranic explosion as energy is transmitted not only through the back-bending spine, but across the front of the hips and chest, and along the long line of back, shoulders, and arms. I enjoy raising my heels up to allow even more lift of my hips and chest and more energetic reach through my arms. If you cannot practice the full upward-facing bow, then happily do a bridge pose, even with support like a yoga brick underneath your sacrum, and send breath upwards through the chest.
5. Forearm Stand (Pincha Mayurasana)
Yogis usually don’t need much convincing that inversions are energizing. The mere act of changing one’s orientation to gravity, and with it the muscular tone of the body and breath, along with the fear-defying journey to get upside-down can definitely awaken the senses. The active inversions of handstand, forearm stand, and headstand can all fit in here. I’ve selfishly chosen forearm stand as it is my easiest balance, and for me feels a bit more stable with a reasonable amount of support on the ground. You can take your pick of active inversions and scale it up to handstand (adho mukha vrksasana) or down to headstand (sirsasana). If you can’t get up on your own feel free to use a wall or a friend. If all else fails, just hop up to wherever you can go. The act of going up and down a few times will invigorate on its own.
By Adam Hocke
Adam has been practicing vinyasa flow yoga since 1999 and has trained extensively with Jason Crandell. He offers precise, strong, and accessible classes to physically awaken the body and develop mindfulness both on and off the mat. His teaching is down-to-earth and direct, exploring traditional practices from a modern perspective. A native of South Florida, Adam spent ten years in New York City before becoming a Londoner. He teaches studio classes, workshops and courses throughout London, and retreats across the globe. As a writer, Adam contributes regularly to magazines and web publications on yoga. Visit Adam at www.adamhocke.com
Are you traveling more? Is your social calendar crammed with holiday parties and family obligations? Or, is this time of year a tough one for you?
Many of us aren’t necessarily filled with cheer depending upon our personal circumstances. Happy or sad, emotions tend to intensify this time of year and we all crave some balance inside and out.
Wherever you fall on the spectrum, we all have one thing in common: we all could use a daily dose of yoga and meditation to keep us centered, clear, and calm during December and through 2017. Taking the time to nurture your mental, emotional, and physical well-being is vital to staying sane this time of year.
YogaDownload to the rescue! We’ve compiled a special collection of fifteen of our top classes with your favorite instructors to help you find relief and refuge during this season - a Sanity Sanctuary. Maintain your sanity with daily doses of yoga and/or meditation to combat fatigue and stress.
This sanctuary isn’t just for the holidays—feel free to continue with these practices anytime you need.
Check out this week's newest and featured classes:
Jill Pedroza / Move Your Asana
In this invigorating and flowing class you will move your body through warming flow and open your hips, shoulders & hamstrings! Jill will guide you through creative Sun Salutations A & B, linking your breath to movement, and then lead you through deeper heart opening & balancing postures to prepare you for a challenging hold of Revolved Birds of Paradise.
Shabadpreet / Kundalini Yoga Therapeutics: Release and Restore
This restorative Kundalini Yoga Set systematically takes you through the entire body to soothe, balance, and restore both your physical and energetic bodies. Coupled with deep breathing, this set will nourish your nervous system and leave you feeling rested and de-stressed. Dia Draper / A Moment For You (Feeling Anxious)
Sometimes we just need a moment to ourselves. Maybe it's tempting to crawl under the desk just to get a moment away. Or maybe we just want to quit adult-ing today. Chances are taking a short break dedicated to you is just what you need. This practice will guide you inward towards a calm and grounded place, with lots of opportunities to turn inward, breath deeply and be extra kind to yourself. Ben Davis / Fitness ’n’ Yoga Plus Weights: Ski Conditioning
Fitness 'n' Yoga + Weights: Ski Conditioning is all about getting the body ready for the ski season. The main goal of the this video ultimately is injury prevention with a focus on flexibility, balance, and agility. Get ready to have fun as you jump and twist as well as strengthen and tone the body for hitting the slopes! Fitness movements included in this video: - Jumps, twists, and power knees for cardio. - Bridge lifts and table top leg lifts to strengthen glutes. - Boat rows and crunches to tone core. Weights can be used to tone and sculpt.
The benefits of yoga are far reaching-- a regular yoga practice can make you more flexible, lower blood sugar, and even help improve your relationship. Your muscles and core strength will improve, and your stress and anxiety levels will decrease - who could say no to all that?
But for many who turn away from yoga, practicality is the primary issue. Either they don’t have time to learn a whole new fitness routine, they can't afford a membership at a yoga studio, or they might just be plain scared to try something new. Well, believe it or not, you don’t have to miss out on an incredible practice anymore. Yoga is actually a great exercise for newbies! And, thanks to the Internet, you can learn how to do yoga in the comfort of your own home.
Firstly: You Do You
Many people perceive the image of a yogi in their minds as: someone up with the sunrise, getting their salutation on while a kale smoothie is ready in the kitchen. At work, they always bring their lunch from home - and it’s always the more amazing salad you’ve ever laid eyes on. Yoga pants are tucked discreetly into their bag so that they can hit another class on the way home, and when it’s time to relax? They spend some time in warrior one while they sip a glass of SmartWater.
Wipe this image from your brain because a yogi does not always have to fit that mold! He or she is simply someone who wants to get in touch with their mind and body, and is willing to put in the work. Yoga is for everyone. Plain and simple. It doesn’t matter if you can barely touch your toes or you’re a contortionist for cirque du soleil - yoga is for you. So when you start your practice, focus on your own needs and don’t worry about what others are doing. This is your fitness routine, so always do what works for you.
Use Your Resources
Even if you are more confident than Beyonce and Demi Lovato put together, you may feel uncomfortable trying yoga for the first time. It’s unique from other exercises and nuanced in a way that might be challenging (at first). However, there are several resources available that will help you learn the basics before you even set foot into a yoga studio.
There are DVDs available for sale that can teach you the standard poses and review meditative breathing (which is a critical part of your yoga practice). If you’re trying to get fit on a budget, YouTube also offers lessons, full practices, and breakdowns of poses for the novice and the expert alike. These resources are right at your fingertips, so make sure you use them!
Don’t Miss Out On Meditation
As mentioned earlier, meditation is one of the key elements of a regular yoga practice. This might make us cringe; after all, with all the clutter in our brains day in and day out, how can anyone really meditate? Well, the answer is: they do yoga.
True, meditation is tough when we first start - but so is everything worth doing! The great thing about a regular yoga practice is that it guides us not only through poses that relieve stress and tension in your body, it also guides us through the necessary steps needed to quiet our minds and meditate to our greatest benefits. Of course, that will only happen if we let it, so by all means remember to practice your meditation, too! You will be stunned what a few minutes of quiet time can do for the rest of your day.
Cassie Brewer is a make up professional in Southern California. In her free time, she enjoys writing about her passion (make up of course!) and everything beauty related. Nothing makes her happier than helping other be the best version of themselves they can be. You can read more at cassiebrewer.weebly.comand follow her on twitter @Cassiembrewer
While all of you, given the fact you are reading my blog, are aware that I am very much into cooking, and preparing beautiful food. You may not be as aware of the fact that I am also a graphic designer, and so I've decided to mix my love of design into this blog, and make something really (i reckon) special for you all.
Now I don't know about you, but I really love wrapping gifts, and my wrapping style is always very similar. It's always very organic looking. However, I have struggled finding beautiful gift cards to pair with my wrapping. Honestly, paying +$20 for a few gifts cards I don't love, really doesn't make me very happy. So I've decided to make a couple of sheets of what I believe are some utterly gorgeous gift tags. A couple of them are Christmas themed, but on the most part, they can truly be used for any gift, birthday, graduation, anniversary, you name it.
What you will need:
- Printed sheets of my gift tags (which you can access by entering your email below) - Wrapping paper - I will 95% of the time use craft paper - Scissors - A thicker paper - Glue - Scissors - Sticky Tape - Twine - Hole puncher - A few sprigs of Rosemary
How:
This part is pretty simple. Start by downloading and printing the gift cards. Glue the entire sheet onto a thicker stock paper, before cutting the tags by following the dotted lines. Make sure you cut just inside the dotted lines, as you don't want any of the lines in the final product. Put a single hole at the top of the tag using the hole punch, this will be where you will thread the twine.
Now personally, I absolutely love making presents look pretty. I think a gorgeously wrapped present really ads to the whole experience of gift giving. The red wrapping paper pictures is my absolute favourite. Its brown on one side, and red on the other, and is a really gorgeous craft paper (none of that shiny stuff!)
Tip: I always keep little bits of papers etc. for wrapping. For example, I recieved a a beautiful bunch of flowers, which were wrapped up in some muslin type material. Rather than throwing it away, I kept it (and actually used it for these presents).
I'm all for using twine one presents, and I never really wrap it around presents the same way, I like making each look a little different. Wrap your twine around the gift however you like, before threading the gift card through, and tying it off with a bow or a knot.
Finally, for a really special touch (which also makes the gift smell amazing!) place a sprig of rosemary under the twine.