Minty Green Tea Cooler Makes 6-8 servings
For optimal health benefits, add a squeeze of lemon to your green tea. Catechins are the uniquely powerful anti-cancer substance in green tea, but they can be difficult for the body to absorb. Adding citrus (or vitamin C) has been shown to boost absorption — one study showed that the rate of absorption was 5 times higher with a bit of lemon juice.
Also, I recommend steeping your green tea for 10 minutes (again, for optimal health benefits). If this makes the taste too strong for you, try steeping for 5 minutes instead or adding a bit more agave nectar.
INGREDIENTS: 4 cups of water 4 teaspoons of loose jasmine green tea or 4 tea bags 2 tablespoons coarsely chopped mint, plus more for garnish 3 teaspoons agave nectar Sparkling water Lemon and mint for garnish
1. Bring the water to boil in a saucepan. 2. Turn off the heat and add the green tea, agave, and mint. 3. Cover and steep for 10 minutes. 4. Pour the tea mixture through a strainer into a sturdy glass container. 5. Refrigerate for at least an hour, then serve over ice and sparkling water with a squeeze of lemon and few mint sprigs. I like to do half of the tea mixture and half sparkling water.
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
A study in the Journal of Sexual Medicine found that guys increased their sex drive, lasted longer in bed, and had more orgasms after performing yoga for 12 weeks. And when females did three months of yoga, they saw a boost in arousal, and an increase in lubrication and orgasm, according to a similar study in the Journal of Sexual Medicine.
The researchers believe that yoga poses may stimulate blood flow to your nether regions, strengthen pelvic muscles, improve endocrine function, and lift your mood, which all play important parts in sexual functioning. So where should you and your lady begin? Try these must-do partner moves now for greater pleasure in the bedroom later.
Seated Twist
This twist isn't just good for strengthening your core and aiding in digestion, it also brings you and your girl closer together, says Garth Hewitt, a yoga teacher at Equinox in Los Angeles, California. How close? "You can feel each other breathing," he says.
DO THIS: Sit cross-legged, back-to-back. Turn your head and torso to the right. Reach for her left thigh or shin with your right hand and your right thigh with your left hand. Have her do the same to you. Breathe deeply. Deepen the twist by pulling on each other's legs. Hold for 5 to 10 breaths before switching sides.
Seated Wide-Legged Twist
This partner move can help loosen up the inner thighs, hamstrings, and shoulders, Hewitt says. Increasing your flexibility can make sex positions more comfortable and easier for the both of you. Plus, it never hurts your relationship to spend more time holding hands.
DO THIS: Sit facing each other on the floor with your legs straight and in a "V" position. Your feet should be touching (bend your knees slightly if you need to). Grasp each other's right arms with your right hands. Keeping your back straight, gently pull your chest toward your right foot with the aid of her arm, reaching your left arm over your head and toward your right foot. She should do the same. Breathe deeply for 5 to 10 breaths and repeat on the other side.
Assisted Locust to Down Dog
This two-part move stretches and strengthens both the front side and the back side of your body, relieving tension and making it easier to move into more challenging positions, says Jake Panasevich, a yoga teacher who trains the Major League Soccer's Philadelphia Union.
DO THIS: Lie face down on the floor with your toes pointed back and the tops of your feet on the floor. Press your legs down firmly against the floor, and lift your head and shoulders off the floor a few inches, reaching your arms back along your sides with your palms facing the floor. Have your partner stand over your legs and press on the middle of your calves, which allows you to lift your upper body more. Release your chest to the floor after 5 deep breaths.
Next, get in a plank position. Pushing your hands into the floor, shift your hips up and back toward the ceiling. Your body should look like an inverted letter "V." Keep your arms and back straight, but bend your knees if you need to in order to hold the pose comfortably. Then have your partner stand between your arms and press her palm into the middle of your lower back near your waistband to deepen the stretch. You should feel a stretch down the back side of your legs and your shoulders.
Hold this pose for 10 breaths, and then switch places with your girlfriend and repeat.
Seated Forward Bend with Backbend
This one requires substantial strength, flexibility, and balance, so proceed with caution. But if you can hold the pose safety, it provides an incredible stretch for the back, chest, and hamstrings. And you'll definitely have fun getting there with your girlfriend. You'll depend on each other for balance, but even if you're wobbly, it makes for laughter and bonding.
DO THIS: Sit back to back with your partner. Your legs should be out in front of you, bent if necessary, with your feet flexed; her legs are bent with her feet flat on the floor. Fold forward until you feel a gentle stretch. Your girlfriend should lean back against you as you fold, lying back on you and bringer her feet in closer for support. If you feel stable here, have her bring her arms overhead and reach for your toes. Her weight will be on your back, pushing you deeper into your fold. If she feels steady here, she can extend her legs straight and you can grab her wrists here to pull her deeper into her stretch. Switch and repeat, but remember to go slow and be careful, since you probably weigh substantially more than her.
Ayurveda states we are all comprised of three main doshas or physical gunas. We’re born with a specific constitution that is influenced by our diet, exercise, and thoughts, as well as by nature. The three doshas are Vata, Pitta, and Kapha. Vata means wind or that which moves and is the prime force of the nervous system. Pitta is bile or that which digests things and is associated with heat. Pitta gives us light and luminosity when balanced. Kapha means phlegm or that which holds us together, providing nourishment and substance. All of us have the three elements within us and they can get out of balance rather easily.
Pitta, or fiery heat, can be aggravated in the summer. All that heat can manifest as responding to stress with anger and impatience, competitiveness, skin inflammation, and literally burning ourselves up.
To stay balanced, we need cooling, expanding asanas to create more Vata or lighter energy. In general, focus more on forward bends, twists and restoring poses to quiet and calm your system. Placing more emphasis on the navel and solar plexus chakra where Pitta resides in the small intestine is highly effective. Focus less on backbends or handstands, which can raise our heat levels.
If you only have a few minutes to chill out, try Sitali Pranayama or Pascimottanasana:
In Sanskrit, Sitali translates to cooling and this Pranayama technique will definitely lower your heat level. Sit comfortably, close your eyes and take a few deep, even breaths. Then, stick out your tongue and roll the outer edges up so your tongue looks like half a straw. Inhale for a count of 4 through your “straw,” close your mouth and retain the breath for a count of 2. Keeping the lips closed, exhale through your nose for a count of 4. Repeat this at least 5 times, but preferably 10 or more. Enjoy the coolness from the inside out!
From a seated position, extend your legs straight out in front of you for Pascimottanasana or Seated Forward Fold. Inhale, lift your arms high and exhale, fold forward from your hips. Reach for your big toes or outside edges of your feet. If your feet aren’t accessible, use a towel or strap to connect. Each inhale lengthen your spine, each exhale soften into your forward bend. If your hamstrings or lower back are tight, put a slight bend into your knees. Close your eyes and remain here for up to 1 minute. Forward bends are cooling and calming.
Stay cool!
Check out this week's chilled out classes:
Kylie Larson / Yoga to Unwind
This is the perfect class to do at the end of the day or after a workout, run, or cycle. You will open up the hips, quads, and hamstrings, and do some gentle twisting to rinse tightness and stress away. This a well-balanced and relaxing flow that you will want to return to time and time again.
Patrick Montgomery / Neck Nirvana
This practice helps release tension from the neck, shoulders and upper back. This sweet, slow, short sequence includes seated twists, lunges and shoulder stretches and winds down with restorative variations of Setu Bhanda (Bridge Pose) and Savasana (Corpse Pose) that will leave your heart light and your neck feeling so much better.
Jackie Casal Mahrou / Daily Decompression (FREE CLASS)
This class will help decompress your spine, increase mobility, and relax your mind. You will move through postures that elongate your spine, as well as postures that open your chest, shoulders, neck, and hips. This class is great for an evening unwinding, or really any time of the day that you need to loosen your body and free your mind.
Alanna Kaivalya / Loving Kindness Mediation to Open the Heart
The practice of loving kindness opens the heart and makes us more available for joy, gratitude, worthiness and connection. This meditation practice guides you gently through the age old practice of loving kindness, or metta, and gives you a new perspective on people in your life.
What: Virabhadra is the name of a fierce warrior, an incarnation of Shiva, described as having a thousand heads, a thousand eyes, and a thousand feet, wielding a thousand clubs, and wearing a tiger’s skin. This pose personifies strength and empowerment.
Learning proper alignment for this pose is vital, especially if you’ll be taking flow yoga where you’ll be moving in and out of the pose with your breath. You’ll want your body to remember the alignment automatically every time.
Why: This pose provides many benefits, including:
* Strengthens and stretches the legs and ankles
* Stretches the groins, chest and lungs, and shoulders
* Stimulates abdominal organs
* Increases stamina and energy
* Hones focus
* Personifies the combination of steadiness and ease or Sthira and sukham in a pose
How:
*Stand in Tadasana (Mountain Pose). Step or lightly jump your feet 3 1/2 to 4 feet apart.
*Turn your right foot parallel to the back of your mat and angle it in about 10 degrees and your left foot out to the left 90 degrees. Align the left heel with the right arch.
*Exhale and bend your left knee over the left ankle, so that the shin is perpendicular to the floor. If possible, bring the left thigh parallel to the floor. Anchor this movement of the left knee by strengthening the right leg and pressing the outer right heel firmly to the floor. Firm your thighs and press your left thigh outward so that the knee is in line with the second or third toe.
*Stretch the arms to the sides at shoulder height. Turn the palms up first and slide your shoulder blades down your back. Turn the palms to face the earth. Firm the arms and reach with energy through all ten fingers. Make sure both shoulders are at shoulder level.
* Keep shoulders over hips and avoid tendency to lean the torso over the left thigh: Keep the sides of the torso equally long. Draw your navel into the spine, hug your ribcage in and allow your tailbone to descend. Turn the head to the left and look out over the middle finger with a soft drishti gaze.
*Stay for 30 seconds to 1 minute. Inhale to come up. Reverse the feet and repeat for the same length of time to the left.
Try our Lemon Blueberry Smoothie or one of our other favorite green smoothies, put on your IGreen Smoothies t-shirt and be sure to share your pics with us on Instagram and Facebook today.
Ready to get blending?! Check out the recipe below and be sure to leave us a comment below if you like this recipe!
With love and green smoothies,
Lemon Blueberry Smoothie
Yield: 1 quart Ingredients:
1 cup cashew milk 3 large leaves romaine 1 tsp. chia seeds (soaked for at least 15 minutes in about 3 TB. water) Small handful of fresh parsley 1 TB. cashews ¼ tsp. lemon zest Juice from ½ of a medium lemon 1 cup frozen blueberries
Instructions: In a high-speed blender blend cashew milk, romaine leaves, chia seeds, parsley, cashews, lemon zest, and lemon juice until creamy. Add frozen blueberries and blend until thick and smooth.
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
This week, we've launched powerful vinyasa classes designed to fuel up and move yourself in the direction you want to go:
Blair Bradley / We Come Full Circle
In this Mandala Vinyasa Flow practice, we enjoy moving in a circle around the mat through our sequence while connecting each breath to our movement. Experience your practice from many different directions!
Cicily Carter / Fly Into Pigeon
This is a Vinyasa Krama sequence and is meant to be built in layers; don't get discouraged if you can't do the peak pose the first time! It is less about achieving the full expression than it is about being open to a new challenges on and off your mat.
Alanna Kaivalya / The Power of Om: Moving with the Vibration
Why is Om so powerful? Learn exactly what makes the sound Om an integral part of a complete yoga practice, as we use the vibration of Om to super-charge our vinyasa practice and recalibrate our bodies. This dynamic, safe and engaging practice weaves the lessons of the cosmic sound throughout, so that by the end, you feel more invigorated, balanced and in tune.
Jackie Casal Mahrou / Rhythm, Fire & Flow
This class combines lots of rhythmic flow, core movements, abdominal strengthening, twisting, and arm & leg balancing to ignite your inner fire. Throughout class, Jackie encourages you to find your edge, but reminds you that it is more than ok to fall, stumble, and even fumble your way through your practice. It is all part of the the yoga journey!
Practice our Featured Pose of the month, Warrior II, to fuel your flow:
Warrior II / Virabhadrasana II symbolizes strength and victory.
Mason jar salads have been all the rage for the past year or so, and there are plenty of good reasons why!
Colorful and inviting? Check. Healthy and easy to grab when you’re on the run? Check. Nature’s fast food? Check. Easy option to batch prep? Check.
The real timesaving hack in this recipe is wild salmon in a can. Situated right next to the canned tuna in the grocery store, wild salmon is chock full of healthy omega 3 fats. Helping to reduce inflammation, wild salmon in a can is not only a fast option, it’s a nutritional powerhouse!
One of our favorite and most trusted brands is Wild Planet and is available online and at Whole Foods Markets.
We promise that eating clean and healthfully does NOT require a ton of time in the kitchen. Try today’s Wild Salmon Mason Jar Salad and leave us a comment below. What are your time saving tips for making healthy eating fun and sustainable?
With wild salmon love,
Yield: 1 quart
Ingredients:
Juice of one lemon ¼ tsp. red pepper chili flakes 1 clove garlic, minced Sea salt to taste Fresh ground pepper to taste ¼ cup olive oil 1 bunch lacinato kale, ribs removed, julienned ½ cup snow peas, chopped ½ cucumber, chopped ½ avocado, cubed 1 can wild caught salmon, drained Fresh chives, optional
Instructions: In a medium sized bowl combine lemon juice, red pepper chili flakes, garlic, sea salt, and pepper. Slowly add in the olive oil and whisk until emulsified. Place julienned kale in the bowl with the dressing and massage it with your hands until completely coated and broken down. Typically, it is ready when it shrinks by about half the volume. In a quart sized jar layer, the kale salad, snow peas, cucumber, salmon, and avocado. Top with the fresh chives if desired. Shake the jar when ready to eat and enjoy!
It’s time to incite the revolution. But, it must happen within ourselves, first. The full moon is a time of clearing what needs to be released, and enjoying the fruits of what is flourishing. Let this moon’s energy wash away what stands in the way of your personal revolution so you can carry the torch for change on a bigger level. A challenging relationship to both Mercury and Jupiter at this time ask us to pay extra close attention to the words we speak as a part of this challenge, as well as how much effort we are giving to it. Nothing is more important than saying what we mean and meaning what we say. As we do, we need to make sure our energy is laser-focused to be most effective.
This is a good time to clear any limiting beliefs about your critical role in the transformation of our world. As the old saying goes, “If you think you’re too small to make a difference, try going to sleep with a mosquito in the room.” Limiting beliefs hold us back and prevent us from spreading our gifts and our message at this time, so do the work necessary to clear them and re-write your story as a change-maker. Listen to any and all flashes of inspiration that come as a result of this, as you may be guided in ways you could never have imagined to cause positive change in a way you could never have dreamed.
Alchemical Ritual for the Aquarius Full Moon
As an air sign, Aquarius is an individualist, truth sayer and humanitarian. Aquarius is often setting the trend for all kinds of social change, while the rest of us are simply trying to catch up. This capacity for forward thinking often leaves Aquarius lonely in a state of exile. Few understand Aquarius’ capacity for revolutionary thinking, which makes it critical for Aquarius to communicate clearly, remembering the audience to whom it speaks. To speak in a way that others can receive the message benefits not only Aquarius, but all who listen.
Aquarius’ ancient ruler is Saturn, and so it always feels pressure to get things done. It’s modern ruler is Uranus, which is constantly feeing Aquarius the flashes of inspiration and insight it needs to think so far outside the box. We want these messages to come through loud and clear, so that they can be communicated loudly and clearly, too. When the transmission moves clearly through—from above to below— Aquarius is a successful conduit for higher messages to be used (and acted upon) here on earth.
To activate Aquarius’ conducive and inspirational energy, gather stones such as amethyst, aventurine, garnet or onyx. If you have some patchouli incense, that works well for this ritual. Light it before you begin, and 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 anoint your third eye with cypress, patchouli or frankincense essential oil, if available. Enter your ceremonial space with the intention to open yourself to the messages that are intended for you, so you may bring them to the world.
With openness and receptivity, say the following invocation out loud:
Aquarius, Uranus and Saturn, open my receptivity so I may be a conduit for the messages that need to come through me and be broadcasted to the world.
Cup your hands over your ears and chant OM out loud three times. This increases the resonance within your mind and heart, and attunes your ears to a higher kind of listening. Sit quietly and rest the hands palms up on the knees, which is a simple gesture of receptivity.
Allow yourself to receive whatever messages come. They may come in the form of words, thoughts, feelings or sensations. Do not anticipate or second guess them. Simply receive. What you receive may surprise you, but the more you open yourself up to be a channel for positive change, the easier and more clearly the messages start to come through you.
When complete, chant Om three times, and snuff the candles. Bring your palms into prayer and the thumbs up to the third eye. By increasing our intuitive power, and listening to messages from a higher source, we allow ourselves to get out of our own way in our mission to be a force for change.
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
Are you stepping forward or backward?
The idea of stepping farther into the unknown, willingly, into the risk of getting your clothes soaked and splashed by an unsuspecting wave (heaven forbid!) is such a great metaphor for the challenges we face on a daily basis in our adult lives. We so often are presented with opportunities to step forward and instead unconsciously, or consciously, hold ourselves back.
Where this shows up in our practice is in the all too common transition of stepping from Downward Facing Dog into Low Lunge.
I see many of my students struggle with this transition, and yes, there are some physical aspects that need to be addressed — strong core, flexible hip flexors — but for many of us we just aren’t in the right mindset to step forward successfully.
Step FORWARD into low lunge from Downward Facing Dog
When you’re going to step forward into a low lunge you can’t half-ass it. When you do, your body won’t get to where it needs to be to set yourself up in nice alignment for the upcoming postures. Then, you’re faced with the ungraceful and challenging task of figuring out how to muscles and rearrange your body to get your foot where you want it to be and it often takes you out of the “flow.” It can be frustrating.
To get your foot in between your hands from Downward Facing Dog in one smooth swoop, the entire body has to be on board. There is forward motion not just in the leg but in the shoulders, the chest, the other leg, the heart, the brain, the eyes, EVERYTHING. Are you whole-heartedly — body, mind, and soul — stepping forward? Or are you afraid that you won’t quite make it, don’t have what it takes, or are unsure of what you’re going to find when you get there and it’s easier to just stay safe where you are instead?
Today’s video talks about the mindset shift I want you to take from now on when you step your foot in between you hands. And like I said, there may be some physical limitations that will make it necessary for you to customize the transition for a while until you find the right balance of strength and flexibility in your own body. I’ve added in a few postures you can do to help you build strength in the core and flexibility in the psoas.
Remember you won’t do anything unless you first believe that you can do it!
Here’s to you stepping forward gracefully on your mat and in your life
Namaste!
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.
The definition of Carpe Diem according to the Merriam-Webster dictionary is the enjoyment of the pleasures of the moment without concern for the future.
Do you think these athletes are thinking about anything else except for being in the moment and doing what they’ve worked so hard to do for four years or longer? When they are flipping off of the parallel bars or sprinting down the track, what is in their minds?
Many athletes will say they get into the zone. A place where nothing else matters except for being present and exerting 100% of their efforts and energy. When they are actually competing, they aren’t hoping for a Wheaties box cover, they aren’t wondering if they’ll be on the podium with a medal, they are simply in the moment, living their dream.
Being present in the moment is a form of victory. A form of glory. Being able to shut out distractions, not worry about the end result and just lose yourself in the moment is truly seizing the day. Carpe diem.
So, can you be the Olympic athlete on your yoga mat? Not worrying about striking the perfect pose. Not concerned about what others around you are doing. Instead, you’re so focused on your breath and your movement, that you reach the meditative state of Dhyana or absorption. Patanjali describes Dhyana in Chapter III, verse one of the Yoga Sutras as the “binding consciousness to a single spot.”
Just as the Olympian is singularly focused, all of us can find that moment or moments of being fully present. It’s a meditative state. Definitely victorious.
No gold medal required.
Check out this week's yoga classes for more ways to reach your full potential:
Claire Petretti Marti / Simple, Not Easy Flow
This class reflects that philosophy with a medium-paced flow, lots of Warrior poses, balance and strength work--simple and challenging, but not boring or easy. You'll be able to focus on your breath and movement and create a stronger you from the outside in with the asana (postures) and the inside out with your steady pranayama (breath control.)
Ben Davis / Fitness 'n' Yoga: Mandala of the Victorious Warrior
A powerful flow that evokes focus and presence as you journey in a circle on your mat. "When you begin your transcendental training, focusing your best efforts, without attachment to outcomes, you will understand the peaceful warrior's way." Ultimately a victorious warrior is a peaceful warrior claiming victory while traveling the path of non-violence.
Shy Sayar / Slow Flow: Warrior II
Join Yoga Therapist Shy Sayar for this powerful slow flow, building proper technique, alignment and strength for poses in the family of Warrior II - including triangle, side angle and half moon. Prepare to sweat, and enjoy a workout for both your body and your intelligence!
Celest Pereira / Yoga for Strength and Focus
This is a great class if you are looking to feel strong in your body and focused in your mind. This class has a fun relaxed vibe where you can expect to flow with your breath.
What is a sankalpa?
A sankalpa is an idea that’s formed when your heart and your mind, together, make a solemn vow—determined to perform and fulfill the intention set, regardless of what it is they have to do to get there. A sankalpa is a heart’s longing statement. It’s a statement that’s positive, clear and concise, and said with full determination. It should be taken very seriously and not be just a small goal or a resolution you won’t fulfill.
It is a way to discriminate what you allow into your mind. The more yoga you do, the more you will start to witness your inner world manifesting in the outer world. Your sankalpa will only manifest itself if you listen to it—if you allow it to rise to the surface and scream out what your soul is searching for. Once you’ve chosen a sankalpa there’s no turning back. The sankalpa must be fulfilled before you’re allowed to choose another one. Rod Stryker, an expert on the sankalpa, explains it as “the rule to be followed above all other rules.”
How to create a sankalpa
Think about what areas of your life you would like to improve and how you might want your personality to change, as well as the purpose of your life. Take a minute and look deep inside your heart. Listen to your soul and find something that you have deep desire for. When you close your eyes and sit within yourself, what pulls on your soul?
Your sankalpa neither has to be elaborate nor specific or general. Your sankalpa is what you feel, which means it can never be wrong.
Choose what’s the most important of what you feel reaching out from your heart, and out of that formulate just one sentence that will allow you to attain that goal. There should only be one sankalpa that aims at just one goal. This allows your mind to focus and your chances of succeeding are much greater.
The sankalpa you create is short and made in first person. It involves you and is joyous and positive. Refrain from using any negative words such as can’t/don’t/won’t etc.
For example, if your desire is to recover from a medical condition you should phrase your sankalpa, “I am not sick,” or “My body is strong and healthy,” or “I am in perfect health.” There are many different options—chose something that resonates with you, making sure it comes from the heart.
When you decide on a sankalpa, stick with that sankalpa until the effects are complete or you have succeeded in the goal set. Try your best not to create a new sankalpa until the first one has been fulfilled. This will allow the body, mind, and soul to dive deep into the sankalpa and allow it to succeed rather than getting distracted by trying to work on too many things.
What next?
Now that you have your sankalpa, carry it with you. Bring it into every yoga or meditation practice. Repeat it before you go to bed at night; when you wake up in the morning. Allow your heart to truly believe that it’s true and that it’s happening—now in the present moment. Allow your sankalpa to envelop you and enjoy the effects of it.
And so I end with this note. Be careful what you wish for. The universe responds to the thoughts that you put out there. It hears you, even when you don’t think it’s listening. It sees you for who you truly are. Look deep inside your heart and seek the truth your soul is longing for.
Where will your sankalpa take you?
Elizabeth Arnold is a 200-hour yoga teacher, Thai Bodywork Practitioner, and world traveller. She currently resides in the beautiful Punta Banco, Costa Rica where she hosts private & group yoga retreats ocean front Casa Marea Alta. You can find out more about Elizabeth at www.bethanneyoga.com.
Things that hold you back from allowing your light to shine are getting an extra push to be cleared with a challenging relationship between the moon and Chiron, the great healer. If shyness or self-confidence holds you back, now is the time to dig deeply, explore the wound, care for it and resolve it. We are infinitely more powerful when we speak our message of truth to the world. Withholding that is stifling for us, as well as for those who would benefit from the wisdom and care we have to offer. In fact, there is extra pressure to “get out of our own way” in this regard, as the moon also makes a close relationship to Saturn, the “doer.” Saturn encourages us to stay bright, optimistic, and get clear about how we bring our gift to others.
One way to make sure you revel in the spotlight that is waiting for you right now is to listen to flashes of insight that call you to your fullest expression of being. They may be difficult to hear if the underlying pattern of playing small has not been cleared. But, if you are clear about what you are meant to offer others at this time, let higher wisdom guide you, let your passion drive you toward it, and let your heart allow you to shine your light to the greatest extent possible.
Alchemical Ritual for the Leo New Moon
As a fire sign, Leo is passionately driven toward an exuberant expression of self and reveling in the company and attention of others. On the low side, Leo becomes aggressive or arrogant, or the opposite: shy with a lack of self-confidence. This new moon ritual for Leo emphasizes the high side of Leo so that we step out of the shadow, into our own light and present it to the world with joy and love.
Leo's ruler is the sun, which represents the light of full consciousness. However, if the sun burns to brightly, it singes all those who touch it. And, without the sun, it leaves others cold and unfeeling. Leo’s inherent warmth must be generous, and humble; the perfect combination to allow Leo’s energy to shine appropriately. To keep Leo’s energy elevated in this ritual, gather yellow stones such as citrine, topaz or jasper, and place them in the center of your ritual space. You may also place your sacred items in a gold (or gold-colored) bowl or chalice, as gold compliments the sun.
Bring in the fire element in some way, by surrounding your ritual space with candles. Fire, being the inherent energy of the sun. Frankincense oil may be used to anoint your third eye and solar plexus chakra before and after the ceremony.
Use sage, sweet grass or palo santo to cleanse yourself and the space by casting the smoke over yourself and encircling your own body three times. Light your candles and dim the lights. Sit in the center of your space and bring the hands together at the heart center. Close the eyes, and turn the inner gaze to the third eye and say the following invocation aloud:
Sun, light my way so that I may shine brightly for the benefit of all.
Do one round of a yogic breath called skull-shining (kapalabhati) to ignite the inner flame and fan it toward the third eye, allowing you to clearly see how to bring the fullest expression of yourself into the world. Place one hand on the abdomen as you sharply exhale through the nose. Repeat this rapidly for 10 - 20 repetitions. The sensation is the same as blowing the nose, or coughing as you use the abdominal muscles to push the air to the top of the nasal passages, and then out the nose. Allow the inhale to be passive, as the shoulders stay relaxed and the mouth stays closed.
After the skull-shining breath, resume normal breathing and notice the energy shift in the body. Ask yourself silently: “How may I best be of service to others?” Allow time for a subtle answer. It may be one you expect, or not! Whatever answer comes is the right one for you at this time. Hold your hand over your upper belly as you breathe into the answer you receive and feel it take hold of you, inside and out.
When complete, turn the internal gaze to the third eye and chant Om three times. Snuff the candles and write down the answer that you received (either on paper or as a reminder on your phone), so that you place your attention on it daily until sharing your gift becomes a natural extension of your daily life. This ritual allows you to know your purpose, understanding that the fullest expression of yourself is the greatest gift you give to the world.
Usually when we’re feeling off balance, we’ll do a mini-cleanse, consuming just green smoothies for breakfast, lunch, and snacks, followed by a big salad like the First Harvest Salad with Green Garden Dressing for an early dinner.
One of our new summertime favorites is this Strawberry Basil Smoothie. If you’ve never paired strawberries and basil in a recipe, then you’re in for a real treat today!
This bright smoothie will give your immune system a big boost with all its vitamin C rich ingredients, leaving you feeling like a new person!
Please take note, this recipe falls into our 80:20 category because of the strawberries.
Which begs the question: Why do we eliminate strawberries during the cleanse?
The answer? Strawberries are a common allergen! A sensitivity to strawberries might appear as stomach distress, skin issues, breathing trouble, and hay fever like symptoms (cough, runny nose, red itchy eyes).
If you’re cleansing, pop your fresh strawberries into the freezer and save them for after the cleanse. They’ll be perfect for this recipe.
Get the recipe below and share your pictures with us on Instagram using #consciouscleanse. Don’t forget to pick up one of our new I Green Smoothies stickers too and slap it on your mason jar for extra fun!
Yields: 1 Quart
2 cups unsweetened almond milk 6-8 ice cubes 1 cup strawberries, leaves intact 1 banana 15 fresh basil leaves 2 cups spinach 1 medium beet, peeled 2 TB. chia seeds
Instructions: In a high speed blender combine almond milk, ice, strawberries, banana, basil, beet, and chia seeds and blend until smooth. Enjoy!
Think of the moment when a gymnast, hands covered in chalk, takes a deep breath before jumping onto the parallel bars, or when a triathlete gracefully transitions from one posture to the next - those moments are their yoga. U.S. women’s soccer player, Alex Morgan, uses yoga to be “at ease with herself” and take her “mind off soccer.” We seek the same connection with ourselves and the same disconnection with the roles that often define us.
To celebrate the kickoff of our favorite quadrannual global athletic summit, we’re launching 4 new classes to challenge your physical body, sharpen your mental focus, inspire your commitment to your craft, and rise above challenges. Let the yoga games begin:
Elise Fabricant / Yin Yang Yoga for Commitment
Yin and Yang have been together for over 5,000 years, and they’ve never had commitment issues. In this all-levels class, focus your vision, sharpen it, and then let it all go before you dive back into your crystal clear day.
Patrick Harrington / Kindness Hot Yoga “Practice Makes Practice”
The closest you’ll get to a hardcore training session, but don’t sweat it – this ‘kind(a) hot’ class heals, while still challenging your length and strength.
April Laliberte / A Sacred Commitment (FREE 4 min meditation)
Like an athlete in the best physical shape of their life, you will be in the best spiritual shape of your life. Setting an intention with this short, yet powerful meditation is the first step to manifesting our dreams - metallic or otherwise.
Noemi Nuñez / Mini-Taller de Parado de Manos (Handstand Drills)
Whistles not required. These drills are great for core strength and for standing on your hands when you celebrate victory, like the mastery you’ll feel after this 20 minute session.
The evening sequence focuses on stretching the hips, hamstrings, and shoulders – all areas that accumulate tension in daily life. You’ll notice that there are no Sun Salutations at the beginning of the sequence and that’s intentional. The idea is to gently nurture yourself by stretching, breathing, and tuning your awareness to your body and breath.
This act of focusing on exactly what you’re doing in your body and breath will help slow down the momentum of your mind so that when it’s time to let go and sleep, it’s easier to do that.
Take 5-10 breaths in each pose and do each side before moving to the next. Rest, savor, and repeat as often this evening-sequence you can!
{illustrations 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
Whether you’re headed to a BBQ or the beach, these bars are a perfect on-the-go dessert or snack. Plus, part of their charm is that they’re really simple to make.
Easy to make, easy to eat! Win win!
We used peaches here as there is really nothing better than a juicy summer peach, but feel free to substitute any fruit that looks good and is in season!
This recipe falls into our 80:20 category because it blurs the lines of food combining, so enjoy them when not on the cleanse. And, if you tend toward bloating, gas, or constipation, we would also add that you eat them before your meal to reduce the chance of digestive upset. If this sounds like gibberish to you, then be sure to check out the Conscious Cleanse for more info on how to optimize weight loss through proper food combining.
Happy peach season! Enjoy it and be sure to leave us a comment below. What is your favorite peach recipe? We want to try it!
With peachy love,
Yield: 12 bars
Crust and Topping:
1 ½ cups almond flour ¼ cup brown rice flour 2 TB. ground flax seed 1 tsp. baking powder 1 tsp. ground cinnamon ½ tsp. kosher salt ½ cup almond butter 6 TB. maple syrup ½ tsp. almond extract
Peach Filling:
3 cups fresh peaches, roughly chopped 3 TB. maple syrup 1 TB. chia seeds ½ tsp. almond extract
Instructions: Preheat the oven to 350 degrees F and line an 8-inch square pan with two pieces of parchment paper, one going in each direction.
For the Crust and Topping: In a large bowl, whisk the dry ingredients together (almond flour, brown rice flour, ground flax, baking powder, cinnamon, and salt). In a small bowl, mix together the almond butter, maple syrup, and almond extract. Add wet mixture to dry mixture and stir until thoroughly combined. It should be wet enough to hold together well and not crumble apart. Set aside ½ cup of packed dough for crumbling on top of the filling later. Press the rest of the dough into the prepared pan. Smooth it out and pre-bake the almond base for 8 minutes at 350 degrees F. Remove and set aside.
For the Peach Filling: In a medium-sized pot add chopped peaches and maple syrup. Bring to a low boil and reduce heat to medium-low. Simmer for about 10 mins, stirring frequently. Stir in chia seeds and cook until thickened, about 5 more minutes. Remove from heat and stir in the almond extract.
Assembly: Spread peach filling over the almond crust and carefully smooth it out. Now crumble the reserved dough on top. Bake at 350 degrees F for another 12-13 minutes watching closely. Crumble topping will be golden when ready. Cool in pan on a wire rack before attempting to remove, about 30-45 mins. Slice into small squares and enjoy!
First, remind yourself how much your yoga practice benefits your mind, body, and spirit. How much quieting your mind and opening up your tight muscles increases your productivity and stimulates your creativity. Even ten to fifteen minutes of yoga, pranayama or meditation can positively impact you in your professional and personal life.
Universal complaints we hear from people who work at a desk and computer all day include: a tight upper back, stiff neck, cramped lower back and hips, and tension headaches. Also, foggy brain during a mid-afternoon slump can derail a large chunk of your day. Even if your job is more active, you can still suffer these symptoms along with sore knees and tired feet.
Here are a few yoga postures to practice in your office—all can be done in a chair.
*Seated Cat-cow: Press both feet firmly into the floor, hip distance apart. Place your hands on your thighs. Inhale, press your chest forward and arch your back. Exhale, round your shoulders forward, scoop your navel into your spine and allow your head to relax. Repeat 5-10 times.
*Lateral Stretch in chair: Sit straight in chair with both feet pressed firmly into the floor. Place your left hand on the edge of your chair next to your hip. Reach your right arm up and stretch toward the left until you feel a stretch from the armpit to the hip on your right side. Take 3 to 5 deep breaths here, opening up the side muscles. This will help create some space for the spine and relieve pressure on the back. Repeat on second side.
*Figure 4 seated: Sit straight in chair with both feet pressed firmly into the floor. Cross your left ankle over your right knee. (You may want to slip off your shoes first) Flex the left foot to protect your inner knee. Lean forward from the hips until you feel the stretch on the outer left hip. Breathe here for 30 seconds to 1 minute. Repeat second side.
Try these three simple poses whenever you need a quick break!
Check out Office Yoga classes to find out more ways to make time for a practice.
Gazpacho has roots in the southern Spain region of Andalusia and is usually made with a tomato base like my favorite 80:20 Spicy Gazpacho.
In the spirit of keeping this cleanse-friendly, we’ve swapped out the tomato base for something equally as summery – watermelon!
Combine juicy, sweet watermelon with some cooling cucumber and mint, zesty ginger and spicy jalapeño and you’ve got one serious summertime celebration in your mouth.
Is your mouth watering yet?!
Not only is this soup delicious, it’s also super easy to make. We love keeping it simple in the kitchen because eating clean need not require hours in the kitchen. This recipe is a testament to that.
Are you ready to get blending?
Get your gazpacho on and for more delicious, mouth-watering recipes, be sure to look out for a big surprise coming soon!
Now it’s your turn! Leave me a comment below? What simple, healthy recipes have you been enjoying this summer?
With love and zest,
Yields: 6 bowls
5 cups seedless watermelon, cubed 1 small cucumber, peeled and diced 3 celery stalks, chopped 1/2 small red onion, diced 1/4 cup fresh mint leaves 1 small jalapeño 1 clove garlic 3 TB. freshly squeezed lime juice 1 (1- or 2-in.) piece fresh ginger, peeled 1/2 tsp. sea salt
Directions: Set aside a handful of watermelon, cucumber, celery, red onion, mint leaves, and jalapeño, and dice finely to use as garnish.
In a high-speed blender, blend remaining watermelon, cucumber, celery, red onion, garlic, mint leaves, lime juice, ginger, jalapeño, and sea salt until creamy. If soup is too foamy, run through a sieve first.
Transfer to a bowl, cover with plastic wrap, and refrigerate for at least 2 hours. Serve cold with a few tablespoons garnish in each bowl. Season with more fresh mint leaves and sea salt to taste.
By: Jules Peláez
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.
I have been practicing yoga for 18 years on and off; never truly understanding. The genie came out of the bottle faster and faster. I couldn't open up the modules fast enough. I wanted to devour all of the magic and flavors swirling around! I felt like I was bursting from the inside out!
I had my moments where I wondered if I would make it through. Thankfully, the amazing mentors—Avery Westlund, Elizabeth Rowan, and Andrew Hoffman—were there to encourage, cheerlead, and guide me through the challenges. I honestly could not have done it without them!
I also had my moments of complete bursts of laughter during filming my exams as I was teaching my husband a pose or falling over myself! Avery often reminded me to just "have fun" with it all. It was an excellent piece of advice! During one filmed exam for the adjustments module that I submitted, I wore a shirt that said: I’m perfect, you adjust! I did that for a laugh for our mentors…and it worked. They work so hard and are so dedicated to keeping all of us teacher trainees supported through the process and it is much appreciated!
My little Yorky, Snooki, intermittently made star performances during the filming, as well as my daughter-in-law, and grandchildren. Everyone on the training enjoys seeing how we fit this incredible process into our life…and how our life (and our families, furry or otherwise) contribute to this tremendous experience.
When I started the training, I was 58 1/2 years old, and I wanted to give the completion of this program as a gift to myself for my 59th birthday. I did it!
All in all, I had no idea the sheer amount of doors and opportunities that would fly open for me upon immediate completion of the program. During the tail end of the program, I was asked to assistant teach yoga at Youth Haven which is a facility for children that have been removed by the state from their homes due to sexual abuse, neglect, or physical abuse. Literally, immediately after graduating, I was asked to teach my own class at the facility. Another wonderful place called House of Gaia also asked me to teach at their studio. This is a place that is all about creativity and inclusion of disabled, elderly, and single parents. This is an incredible opportunity to share what I’ve learned to truly help others.
I am currently registered to take another certification program at the end of July. It used to be called Yoga Gangstersand is now called Connection Coalition. It trains teachers to bring yoga into facilities that deal with challenged populations, such as detention centers, and locations that house teens who are in difficult positions. I am also registered to take an additional training called Rainbow Yoga certification that will allow me to bring this work to children, as well.
With my background as a clinical psychotherapist (LCSW – R), I am finding that my yoga training through The Kaivalya Yoga Method with YogaDownload has been such a thorough and comprehensive experience, and is leading me to incredible and varied opportunities to use my yoga training skills.
I have learned the deepest meaning of karma yoga. I have learned to allow my inner light to beam out into the world and share the excitement of what this program has taught me! It has already truly touched so many others, and I only graduated on 6-29-16!
I can't wait to share more exciting news as this journey unfolds!
Sat nam,
Proud graduate of The Kaivalya Yoga Method Teacher Training with YogaDownload.com,
Denise A. Wind, LCSW-R
Click to read more on Teacher Training FAQs
As a teacher, she doesn’t just tell you what pose to do next – she takes you deeper into your practice. Igniting your own sense of discovery, trust in your body, opening new pathways within your muscles and inspiring you to love the time you spend on your mat.
If you don’t know Alanna Kaivalya, we have 4 brand new ways to meet her. Discover the sutras, give yourself the power to discern what’s right for you, learn to give it all away and unleash your personal truth.
And there is no one we trust more to help you become a yoga teacher. Alanna leads our 200 Hour Online Yoga Teacher Certification course – and if you have any questions about that, be sure to sign up for her next webinar. She’ll talk through your questions and concerns, like:
How do I know if I’m ready to start a Yoga Teacher Training?
How does one-on-one mentorship and feedback work within this online program?
How will I practice hands on physical adjustments and demonstrate my teaching skills?
What happens after I become certified?
If you’ve been considering our Yoga Teacher Training – join this webinar. If not, you’ll still swoon for these creative classes.
I wrote an introduction to the Yoga Sutras in my free e-book that you receive when you sign up for my newsletter (If you haven’t signed up yet, you can enter your info at the bottom of this post, or at the top of the right-hand column on this page). Since that’s a special gift for my newsletter subscribers I don’t link to it in my blog posts. Whenever I’ve included any wisdom from the Yoga Sutras in my blog posts, I always try to set up a general understanding of what the Yoga Sutras are and why they are so foundational to the practice and philosophy of yoga. My hope is that the following post will be the most complete and succinct foundation I can provide to you to date so that both you and I can refer back to this post for years to come.
Here we go!
The date and identity of the author of the Yoga Sutras is debated, but we know it was comprised thousands of years ago by someone or a group of people collectively referred to as Patanjali. The Yoga Sutras came about as a code of conduct for how to practice yoga in a time when there were a lot of different rituals and rules regarding the attainment of enlightenment. At this time, practicing these rituals to attain enlightenment was reserved for a select few people who were rich and of the upper castes.
Around the same time the Yoga Sutras was introduced (historically speaking), the Buddha was spreading his new philosophy of Buddhism, which was available to all people no matter what caste you belonged to. The intent behind the Yoga Sutras was to simplify (hah!) the practices to attain enlightenment so that it could be made available to all people regardless of caste or status. A key differentiation point from yoga and the Sankhya philosophy from which yoga is born is that the yoga practice empowers the individual to take matters into his or her own hands, whereas Sankhya philosophy instructs an individual to do a set of rigid practices regardless of whether or not they work for the individual. In Sankhya philosophy there is one way to attain enlightenment and everyone must take the same steps to get there. Yoga philosophy argues that there is a unique path for everyone and you have to find your own way through practice, reflection and informed decision-making (this was HUGE way back when).
To understand the different paths available to the independent yogi, Patanjali outlines three types of yoga. The three types of yoga presented in the Yoga Sutras are Kriya, Ashtanga, and Samyama. There is some debate surrounding the chronology of when these systems were added or explained in the Sutras because Kriya Yoga and Samyama are part of the overall Ashtanga system but also stand on their own as individual systems. You may have heard of Ashtanga, which in the West most commonly refers to a particular type of asana (posture) practice. In fact, there is much, much more to Ashtanga then jump-backs and Chatarungas.
Kriya Yoga is introduced first in the Yoga Sutras and consists of three steps: 1) Tapas 2) Svadyahya 3) Ishvara Pranidhana. These three principles are also part of the Niyamas outlined in the Ashtanga system (we’ll get there). Practiced together, the process of Kriya Yoga is meant to help you realize your true Self.
Tapas is a commitment to your practice as a discipline. When we commit to our practice no matter what stands in the way, we build a type of friction, or heat, in the mind and body. The Sanskrit word Tapas is most commonly translated as “heat.” This heat helps us overcome inherent laziness in the mind and is generated by our ego. The ego wants to hold us back from Self Realization to pursue worldly pleasures instead. Think of all the times you’ve wanted to practice but found an excuse for why it was better to do something else instead. Overcoming those excuses and rolling out your mat anyway is when you start to develop that Tapas.
Svadhyahya is the practice of self-study. Once we commit to an action, it’s important to give ourselves time and space to process that action. Savasana offers this space at the end of an asana practice as a representation of the quiet time we need to reflect and integrate the parts of the practice that can help us move forward with more peace and harmony. If you practice yoga asana over and over again but never take the time to reflect on whether or not the yoga asana is helping you, what’s the point of practicing!? This is where Yoga philosophy deviates from Sankhya philosophy and asks you to take ownership of your own path. One way I like to practice Svadyahya is to journal.
Finally, Ishvara Pranidhana is a surrender to the timeless teacher. It is the development and application of a deep trust in universal wisdom, a respect and reverence for something much greater than ourselves, and a willingness to move with the flow of that wisdom as we try our best to keep the ego from obstructing our path. Ishvara is unique to each individual; it is a recognition of all the teachers that have come before us, named and unnamed. Being open to receive, accept and apply timeless wisdom as we commit to our practice and take time for self-study gives us a consistent path to realize our true Self.
Ashtanga yoga is the 8-limbed path outlined by Patanjali in the Yoga Sutras. It is a path for the householder (which just means you live in this world and not in an isolated cave) and can be embarked upon by anyone. The eight limbs are: 1) Yamas 2) Niyamas 3) Asana 4) Pranayama 5) Pratyahara 6) Dharana 7) Dhyana 8) Samadhi. The path is not necessarily chronological but does build upon itself.
Yamas are a set of principles that help us interact with the world around us. The Yamas are: 1) Ahimsa 2) Satya 3) Asteya 4) Aparigraha 5) Brahmacharya.
To practice Ahimsa is to commit to interacting with the world with compassion and abstaining from violence to any living being. Satya is recognizing, honoring, and speaking truth – but only when it does no harm. Asteya is exercising generosity and refraining from stealing, which includes both material and immaterial things like human beings, time, space, etc. Aparigraha is about simplicity and living with only what you need instead of hoarding. You can hoard immaterial things as well as objects. Brahmacharya is all about living in moderation and avoiding the excesses in any situation. Taken together, these principles allow an individual to live peacefully in relationship with the world.
The Niyamas are a set of principles that help an individual interact with his or her inner landscape. The Niyamas are 1) Saucha 2) Santosha 3) Tapas 4) Svadhyahya 5) Ishvara Pranidhana. Here is where you see the principles of Kriya yoga show up as the last three Niyamas. Practicing Kriya Yoga is also an aspect of building a relationship with your inner self.
Saucha is a practice of purity and cleanliness. It’s not just about hygiene, but also keeping a clean conscience and mind – staying true to your values and living them. Santosha is about practicing contentment and gratitude for EVERYTHING in your life. Tapas introduces discipline to your practice, no matter what. Svadhyahya asks we take time to reflect and study ourselves, our reactions, and our circumstances. Ishvara Pranidhana asks us to surrender to the wisdom of our teacher and let go of the illusion of complete control. Taken together and in conjunction with the Yamas, these first two limbs of Ashtanga yoga give us a framework for being in relationship with others and with ourselves. This is an important foundation to have before embarking on the other steps, at the same time that we are working with these principles on a daily basis.
Asana is the third limb of the Ashtanga path and is easily the most recognizable. This is the posture practice that so many people go to yoga studios for. Initially, asana prepared the body for the later steps that involved long sessions of meditation, or sitting. In other words, asana was originally designed to help you sit for long periods of time. Ironically, today we practice asana to move and stop sitting! The style of yoga asana called Ashtanga was developed by Krishnamacharya and refined by K. Pattabhi Jois and was originally designed as a practice to tire out teenage boys so they could focus on their studies. Many of the well-known yoga teachers today studied directly with K. Pattabhi Jois in India, which has led to the very aerobic, difficult posture practice you see today in yoga studios across the world. It should be noted however that the traditional Ashtanga style is VERY strict. You can still practice asana without practicing the formal Ashtanga style. While I draw some inspiration from the Ashtanga practice, I do not teach the Ashtanga style of yoga. I do, however, consider myself an Ashtangi on the 8-limbed path. Confusing, I know.
Pranayama is our breath practices. Engaging in the practice of Pranayama allows us to control the breath in order to prompt change in our energetic body. This practice also helps prepare the mind for meditation. While there may be some Pranayama introduced in your yoga classes, traditional Pranayama is a separate practice from asana. Ujjayi breathing is a nice breath pattern to pair with movement and helps bring us into a more meditative state. To move closer to clarity there are many different, targeted breath techniques you can practice before, after, or even separate from your asana. Just as we want to tone the body with our asana to keep it clean and pure, we want to tone our energy through the breath to stay clean and pure in our energy.
Pratyahara is a repurposing of the senses from an external focus to a more internal focus. It is the practice of selectively retraining the senses from their job to gather information from the external world to a focus of gathering information from the internal world at a much more subtle level. Yoga nidra is a good practice to help us bring attention from the outside world to our inner one. If you’ve ever been preparing for a yoga class and hear all the traffic and noises outside the studio, but then realize halfway through the class that you haven’t been hearing those noises even though the traffic is still out there, this is Pratyahara. Normally it’s the recognition of the noises again that makes you realize you hadn’t been hearing them previously. Pratyahara sets the stage for the next step, which refines our ability to focus.
Dharana is the practice of developing one-pointed focus. After the senses have been reined inward and are no longer distracting the mind, the mind must be trained to focus on one thing so that the internal senses and thoughts are not distracting us on our journey to the true Self. The internal senses are considered the bodily processes that happen without our direct control (digestion, heart beat, etc.). Mantra is a great example for how we develop one-pointed focus. You may also have heard your teacher talk about Drishti in balancing postures – training the eyes to focus on one spot to help you find stillness amidst all the chaos.
You may notice that as we get farther down the path, the previous stages must be set aside. The practice of yoga is a gradual letting go – letting go of the posture, letting go of the control of the breath, letting go of the senses that keep us stuck in the external world, even letting go of the internal senses, trusting that we know what we need to know to get where we want to go.
Dhyana is also known as meditation and is the process of letting go of the tools that have come before. Instead of concentrating on focus, or actively trying to bring the senses inward, we release the effort and allow ourselves to integrate with the universe around us. It’s important to understand that meditation cannot be taught or “guided.” Meditation is a personal experience. I can’t teach you how to let go, but I can teach you how to relax and focus to get you to the point where you can make the leap to let go. The actual leap is truly a leap of faith. You probably have experienced meditation before when you weren’t even actively trying. In fact, the more you “try” to meditate, the less likely you are to get there. If you’ve ever had a moment where you recognized the awe of the workings of the universe (for me it happens in nature), and felt like everything else around you has disappeared and you’re just engrossed in the clouds, the stars, the trees, the water, the mountains – that full acceptance of the mystery of the universe and your part in it is meditation.
Samadhi is the final step in the Ashtanga path and is when we permanently live in an enlightened state. It is a realization and understanding of our oneness with everything. To reach this state is rare and requires an intense amount of discipline, practice, consistency, faith and surrender.
The practice of Ashtanga as a whole is a complete process of getting to know yourself, developing discipline and then letting go, having faith, and trusting in something greater than yourself.
Whereas Kriya yoga is an active practice and Ashtanga has many pieces and parts, Samyama is a practice that is even more subtle and constitutes the last three limbs of the Ashtanga 8-limb path. Samyama is the concentrated integration of Dharana, Dhyana, and Samadhi. I have the least to say about this technique because it is very much a personal experience and beyond words.
As mentioned above, Dharana is a practice of intense focus. To achieve this focus, you can use tools such as mantra to protect the mind from wayward thoughts. This focus must be released to reach Dhyana, or meditation. Once meditation is “achieved” even the meditation must be released to dissolve into Samadhi. An example of this is when you are meditating, the moment you recognize that you are meditating, you are no longer meditating because a thought has occurred. Samyama is a practice of moving more and more into the subtle realms and becoming less and less attached to our physical being. At this stage we align our individual energy with the collective energy of the universe.
The three types of yoga presented in the Yoga Sutra give an individual soul lifetime’s worth of work to do in order to reach the highest level of realizing that we are all the same. The path of yoga requires and builds an immense amount of courage and discipline.
Even thought the journey is an individual one, it is nice to come together with likeminded souls to practice. Whether we are practicing asana, breathing together, meditating, or just chatting about philosophy and life, the systems of yoga outlined in the Yoga Sutras offer us a framework for how to live our life. The practice of yoga is both our own and everyone’s at the same time. The more we are able to realize that we are all in this together, the more peace we will find in our own hearts and in the hearts of others all over the world. How we choose to find that peace is up to us.
I hate to compare the Yoga Sutras to the Bible because YOGA IS NOT A RELIGION but just as Christians read the Bible for answers and inspiration, when yogis are lost on the path they can always turn to the Sutras to find answers and inspiration to stay on the path. Trusting in the wisdom of the timeless teachers is always a good idea And super hard.
If you’re interested in reading the Yoga Sutras for yourself, here are my favorite translations:
The Yoga Sutra of Patanjali: A New Translation and Commentary by Georg Feuerstein The Unadorned Thread of Yoga by Salvatore Zambito The Yoga Sutras of Patanjali by Swami Satchidananda
You can find the first and third book on Amazon – click here to view my curated Amazon store with my favorite yoga books!
I hope this post has given you some clarity on the foundation of yoga philosophy, some more clarity as to why you practice, and some inspiration to continue on your journey!
Happy reading
Nourishment isn’t always, or ever, solely about the food you put in your mouth. It isn’t about exact ratios or perfect timing.
Nourishment is in the details but not the details we’ve been taught matter. It’s in crunch, and love, and people, and just the right hint of sweetness.
This recipe makes A TON of granola. Like 12 cups a ton. So you have options. You can have a ton of granola (valid option) or you can throw some in mason jars and spread the love. Every time I’ve made this recipe I’ve ended up giving most of it away. There’s something uniquely special about giving nourishment to another human via not only the kick ass granola which you will get props for, but also the via act of creation, via the act of giving them something you’ve poured a little of yourself into in the process. It’s deeply personal, in a granola sort of way, and lately I’ve felt the world needs to be more personal. What is life if it isn’t personal?
Gluten Free Chewy Millet & Molasses Granola Ingredients:
3 c coconut flakes 1/2 c pecans 1/2 c walnuts 1/4 c pumpkin seeds 1/4 c sesame seeds 1/4 c hemp seeds 1/2 c millet 1.5 - 2 c dried fruit (I'm a fan of a raisin & fig combo) 1/2 c ghee (or grassfed butter) 3/4 c honey 3T molasses 2T cinnamon 1/4 t nutmeg 1T fresh grated ginger (I like to keep mine in the freezer and grate with a microplane grater.) 1/4 t salt
Instructions:
1. Preheat oven to 275 degrees. 2. Combine all the dry ingredients (minus the spices) in a large bowl. Know you have some leeway here - if you don’t like pecans, fuck em! Use something else. Use macadamia nuts. Go crazy. Granola is a kitchen sink of you. So combine to your heart’s content. 3. In a small saucepan, gently heat honey, molasses, ghee until softened, stirring to combine them. Stir in the spices (you can grate that ginger right over the pan.) 4. Pour the honey/spice mixture over the dry ingredients and combine thoroughly using your hands (if your honey mixture isn’t boiling lava hot), two large spoons, or I’m a huge fan of salad tossers. 5. Taste it. Add more salt, cinnamon, whatever as needed! 6. For easy clean-up, line two cookie sheets (rimmed ones will reduce the risk of spill-over via aggressive stirring) with parchment paper. Evenly spread granola mixture across the two sheets. 7. Cook for 30-40 minutes, stirring every ten minutes, until it’s getting golden brown and is a little less liquidy. Don’t worry if there’s still a little bit of liquid hanging around, that will caramelize and be awesome. 8. Perhaps sprinkle a little more salt on top when it’s right out of the oven for reals.
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.
Challenging aspects to this moon by the asteroid goddesses of the sky also call into question our relationships at this time. Are they too much work? Do we feel impersonal towards our relationship? Has it lost its initial passion to feel more like a daily chore? This celestial pattern encourages us to either bring more life and passion into our home life and intimate partnerships, or to release them if they no longer serve us. Remember, the light of the full moon is a time to take stock of our life and reap the abundant rewards or release what no longer works for us. Whether that be career or relationship, the same type of mindful inquiry is required.
This Capricorn full moon is also making a close relationship with Mars (drive, lust, assertiveness) and Chiron (mentoring, nurturing, healing). As such, use this time to consider the ways in which increasing any of these qualities, or focusing more closely on them serve you at this time. Perhaps stepping into a nurturing or healing role provides you with your own nurturing and healing energy. Increasing your passion and lust helps to fire up the relationship this lunation is asking you to focus on.
In short, this moon is asking you: What do you really want? And, how badly do you want it? Take some time to consider these questions carefully as you put more energy into what you need to say, “Yes!” to right now, while letting the rest simply fall away.
Alchemical Ritual for the Capricorn Full Moon
As an earth sign, Capricorn is grounded, committed, strategic and ready to work. This energy intense, both in its capacity to get things done, but also in its ability to overwhelm and overwork. Capricorn constantly strives to reach its goal, but what is most important is that Capricorn reaches the right goal, and maintains a clear vision of the forest for the trees. This full moon ritual for Capricorn draws feeling and emotion into Capricorn’s normally critical thinking, encouraging us to ask ourselves: What do we really want, and how badly do we want it? The right answers to these questions come from the heart, not the head. When fueled by compassion and love, there is nothing Capricorn cannot accomplish.
Capricorn’s ruler is Saturn, the cosmic father who constantly pressures us to get things done. This is an important aspect of life, but Capricorn sometimes also forgets how to enjoy life, too! When we bring meaning to life, it becomes enjoyable, and meaning is found by letting the heart guide all of our endeavors. To enliven Capricorn’s intensity in this ritual, gather a dark stone like onyx, hematite or garnet. Cypress or patchouli essential oil may be used to anoint your third eye, and your knees (Capricorn rules the knees) before and after the ceremony. Use sage, sweet grass or palo santo to cleanse yourself and the space by casting the smoke over yourself and encircling your own body three times. Light a few candles and dim the lights. Enter your ceremonial space with conscious intention to bring your heart’s desire to life in this ritual. Step inside, sit down, and close the eyes. Focus on the breath and clear the mind of thought. With clarity and receptivity, say the following invocation out loud:
Capricorn and Saturn, allow me to do the work of my heart, so that I may manifest meaning in my life.
Spend a few moments in quiet contemplation. Clear the mind of thoughts completely. When you are clear, ask yourself the following questions out loud:
What do I want?
(pause, wait for the answer)
How badly do I want it?
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.
Energy throughout the day
Every work out should have a five to ten minute warm up before getting into the more intense workout. Think of your workout as a warm up to the day. Exercising helps wake the entire body up, physically and mentally. The release of adrenaline and endorphins can create and energy level and focus that is sustained throughout the day.
Consistency
People who work out in the morning are able to develop the most consistency in their workout routines. If it is the first thing they do when they wake up almost nothing can get in the way. If you exercise during lunch or dinner the unexpected meetings, events or projects can cause you to skip a workout. That can lead to frustration and stress. Ugh!
Improved mood and productivity
Studies show that exercise can improve your mood after just 20 minutes. Best of all, the effects of those 20 minutes can last for up to 12 hours. So, if you have to work all day you might as well be in the best frame of mind possible. Additionally, happier people are more productive people. You’ll be more efficient in the office getting things done. People want to be around happy people. Just think, a little exercise can help you to enjoy work more and get things done. You’ll be up for that promotion in no time!
Better sleep
Yes, that same exercise that you begrudgingly dragged yourself out of bed for will help you to actually sleep better. The latest studies recommend that an individual get 150 minutes of exercise per week to sleep better. Think five days of 30 minute workouts.
When you put all of this together many will agree that a morning workout is best. First, you will exercise more consistiently. Second, you’ll improve your energy level, mood, focus and productivity. That means you will be the best version of you during your waking hours. Finally, at the end of the day, you will have a better night’s sleep. Ready for another great day!
About the author:
Glenn Dickstein is the Founder of NeighborhoodTrainer.com, helping connect clients and personal trainers in New York City since 2010. Glenn has been in the fitness industry since 2000 and is a certified personal trainer, nutritionist and corporate wellness coach.
We’re back with our next featured pose to give you the What, Why, and How. If you want a visual demonstration, check out our free pose breakdown videos.
Our July featured pose: Twisting Chair Pose: Parivrtta Utkatasana
What: Parivrtta Utkatasana or Twisting Prayer Chair is a standing twist that creates flexibility in the spine, stimulates circulation and digestion and strengthens the legs.
* Opens your chest, upper back and shoulders.
* Stimulates the digestive organs and can provide a detoxifying effect.
* Strengthens your quadriceps, adductors and other muscles of the thighs, as well as your gluteus muscles.
* Strengthens and stretches your calf muscles.
* Improves the range of motion in your ankles.
* Begin standing in Tadasana or Mountain Pose at the top of your mat with your big toes touching.
* Bend your knees deeply and sit back into Utkatasana or Chair pose. Shift your weight back into your heels. Gaze down to make sure you can see your toes.
* Draw your hands together at your heart, twist from the waist, and hook the left triceps on the outside of your right thigh.
* Gaze down to make sure your knees remain parallel to protect your lower back. Keep your hips square to protect your sacroiliac joint.
* Rotate your gaze up over your right shoulder. Remember your body follows your gaze.
* Make sure to keep your spine long and chest lifted off of your thigh. Inhale as you elongate the spine. Exhale into the twist. Keep pressing the palms together to encourage the rotation of the thoracic spine.
* Feel free to add a variation by reaching the right arm straight up and your left arm down with your fingertips outside of your right foot.
* Hold for 30 seconds and repeat on other side.
Feel free to challenge yourself by sinking deeper into the legs! Enjoy the sense of strength you experience as you return to Tadasana.