If you wrote a story about your life, would you play the hero or the victim? It’s true that we don’t always have control over negative circumstances. These situations are especially frustrating, as there’s not always an explicit lesson to be learned. However, even though you can’t always be in control of your circumstances, you can always be in control of how you respond to them. No one but you is responsible for your happiness or sadness. Victims become whatever happens to them. Heroes are what they choose to become. Empower yourself by becoming the author of your life story. Rather than trying to fix your past, which cannot be changed, use your experiences to build a brighter future. Become the type of hero you would want to read about. Adopt an attitude of gratitude. It’s easy to get caught up in one aspect of your life that isn’t going well. When this happens, look at your life like a pizza pie. You wouldn’t eat flour, yeast, or salt by themselves. But when you add them together and bake them into a crust, you create something truly delicious that’s equipped to receive boundless, desirable toppings. Similarly, while there may be a component in your life that leaves a bitter taste in your mouth, life as a whole can still be great. Take stock of all the ingredients in your life you’re grateful to have and remind yourself not to take them for granted. Family, friends, good health, financial security, passions, and self-worth are all key ingredients in the recipe to a rich, satisfying life. Believe that when life takes one thing away, it’s creating space for you to receive something bigger and better. The trade-off likely won’t be immediate, nor will it necessarily feel the same. For example, material items, technology, and even jobs are relatively replaceable, but relationships and loved ones are not. Being resilient doesn’t mean forcing yourself to try to fill that void; it means finding peace with today and having faith in tomorrow. Generally speaking, good things happen to good people. When bad things happen to good people, they view them as opportunities for growth and potential for better things to come. And when all else fails, remember that tough times don’t last; tough people do.
By Kayla Mantegazza
Kayla Mantegazza is the author of a blog called "Yoganna Love This" who works as a program management professional at a corporate health engagement company. Her degree is in Health Behavior Science with a background in diabetes management, weight management, and bariatric surgical interventions. She is an active member of the National Wellness Institute, the National Business Group on Health, and the Obesity Action Coalition.
Visit her blog at YogannaLoveThis for more inspiration!
I don’t want to admit the halo of gray hair encroaching on my roots. I don’t want to have to get mammograms and get sun spots removed. I don’t want to wear both readers and progressive lenses for driving. I have three daughters ages 13, 10, and 2 - the youngest, a huge surprise born in my advanced maternal years. I don’t want to admit my complete and utter exhaustion running a household with issues concerning both Tampax and Pull-Ups at the same time.
I have spent the greater part of 2015 trying to identify my “calling.” Apparently, I’m looking for a direct hit to the bulls-eye so that I can somehow leave a greater impact on this earth! I admit that this constant striving and inevitably comparing sometimes with others, can get exhausting. There are many things I am embracing about turning 40. I know myself and I like myself. I care less about trying to please others to have them like me more and feel more grounded and authentic in trying to be the very best version of me. I think that’s all that the world can ask of each of us. I have taught thousands of yoga classes over the past 12 years, and every January I encourage my students to write a sankalpa statement, which translates to “divinely inspired intention.” I wanted to highlight my sankalpa statement for the next 40 years.
Have Courage. Did anyone else ball their eyes out at Disney’s latest rendition of Cinderella? It’s one of my favs! This brave young woman was tested and ridiculed and stayed so deeply true to herself (and to her deceased mother’s advice to “Have Courage, and Be Kind”). Marianne Williamson writes, “There is nothing enlightened about shrinking so that other people won’t feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It's not just in some of us; it's in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.” I feel like applauding every time I read that quote. I am the biggest cheerleader to everyone else’s dreams and have a history of shrinking when it comes to acknowledging my gifts and the power of my light. I can tell you that it’s freeing to identify with your God-given gifts - because it makes you appreciate and not compete with the beautiful gifts that others have. It’s like lighting a candle from another flame. You don’t reduce the light by sharing it, you multiply it. In my next forty years, I may not land my “calling” per se, but I do plan to show up and burn brightly being me, and will continue to encourage others to do the same.
Be Kind. This is Part II of the Cinderella story. Cinderella recognized that the evil ways of her step-mother and step-sisters were merely a reflection of their own unhappiness, and enabled her to have empathy and to extend forgiveness to them in the end. We can spin over the assumption that people in our lives should know the impact of their unloving actions; however, we all know what they say about assuming.... I teach hundreds of students each week and have learned from watching people’s emotional reactions on the mat and having conversations before and after class that everyone is coming from somewhere. “Do not judge a book by it’s cover “ is an understatement. I’ve seen heavy set women float effortlessly into handstand and muscle men shake in plank. I’ve experienced a woman weeping on her mat for an entire class and a not-so-gentle man yell out in a raging fit that my music was too loud. I’ve learned that I can’t assume anything, but I can be kind. We’ve grown up around different dinner tables, experienced different cultures and traditions, formed opinions from influences on our paths and have thoughts reflecting our own story. In The Four Agreements, Don Miguel Ruiz writes, “We make the assumption that everyone sees life the way we do. We assume that others think the way we think, feel the way we feel, judge the way we judge...” This is what gets us in trouble. The very definition of kindness to “being gentle and considerate.” Everyone is coming from somewhere. Be kind.
Love One Another. Childs pose is usually where I find my gravity again. My life can feel like a spinning top, and the act of bowing my head, turning to the present moment, and lifting my palms upward helps me remember the many blessings in my life. When we live in gratitude, things like competition with others, critical gossip, “poor me” syndrome, and insecurity fade away. Melody Beattie wrote, “Gratitude turns what we have into enough, and more. It turns denial into acceptance, chaos into order, confusion into clarity...it makes sense of our past, brings peace for today, and creates a vision for tomorrow.” In other words, we get our heads out of our butts and are free to love one another. Gratitude allows us to break free from the bondage of worldly judgement and cultivate a true love-interest in others - wherever they may be in life. This freedom allows us to love our neighbor regardless of the diversity in our opinions, backgrounds and choices. In my next 40 years, I want to live authentically and gratefully and hope that you would know my God by the way I love.
When preparing one year for my New Year’s Resolution (or sankalpa) yoga class, I found this beautiful translation of the Sanskrit chant, Om Namah Shivaya. It said, “Salutations to the person I am becoming.” With grace and mercy in the forefront, cheers to the humans we are becoming on and off the mat! Cheers to 40!
By Kristin Magill Gibowicz
Kristin started practicing yoga after a doctor told her she should expect a second back surgery on her lumbar spine. An outdoor enthusiast and a young mom, she refused to accept the diagnosis. She stepped into CorePower Yoga and committed to practicing to see if she’d see any improvements in her condition. With a consistent practice, yoga healed her by strengthening her core physically, giving her body awareness, and reducing stress in her mind and body. Kristin started teaching yoga in 2003 and knowing that 80% of Americans suffer from back problems, felt moved to learn everything she could about the anatomy, breathing techniques to reduce stress and how to transform other’s lives through teaching yoga. “Power yoga brings this exhilarating, cardiovascular yoga practice to “everyday Joes” like me. My goal as a teacher is to share my passion and improve the quality of people’s lives. In each class I hope to help liberate my students both mentally and physically, and leave them in a better place.”
Click here to download or stream one of Kristin's YogaDownload classes!
But my whole cancer experience has reset my priorities, which means that my time on the mat is now nonnegotiable. And so, I’ve been spending a lot of time feeling all the great things that my body can do and these are the things I want to focus on.
Before I begin my thank you note, I’m going to apologize formy past transgressions. In part because, despite what my writing might portray, I want you to know, dear readers, that I’m really not all hearts and flowers all the time. And also, by acknowledging the crappy stuff I’ve done to my body, I’m hoping that I can let it go (and my cells can, too) forever.
Dear Bod, Ahem. Where do I begin? It seems like I have to begin loooong ago, back in my late teens and early twenties since that seems to be when my poorest choices were made. So here goes: Sorry about all those French fries (although the jury’s still out, I feel twinges of guilt for those high school McDonald’s runs). Sorry for drinking alcohol. Like ever. I’ve never been a big drinker, but that doesn’t seem to matter with the type of breast cancer I had. Sorry for bumming cigarettes at college parties and for my (past) love of cakes, cookies, ice cream, and cannolis. Do I need to atone for that tanning booth experiment that one time? Let’s just say it was the 80s and we were pulling out all the stops for prom. And we didn’t know any better.
In spite of all that—through fat times and thin times, good hair days and bad, you’ve continued to be there for me. So, I thought I’d thank you, publicly. Here goes:
Thank you to my heart for beating and reminding me that I’m alive
Thank you to my belly for moving up and down when I breathe in Savasana
Thanks to my toes for feeling the sand squoosh beneath them
Thanks to my face for feeling the sun shine on it
Thanks to my arms for being so great at hugging
Thanks to my legs for running and skipping and hopping
Thanks to my hips for wiggling and having dance parties with my two year old
Thanks to my vocal chords for making it possible to sing
Thanks to my ears for being able to hear music
Thanks to my wrinkles. If I’m being really honest, I have to admit I don’t like looking at you. But, you remind me that I’ve lived and and that I have gained some wisdom since the tanning booth incident.
Thanks to my blood and lymph and all of those other elements that come together and make sure that my body keeps on keepin’ on each day
Thanks to my musculo-skeletal system for firing up so that I can do yoga and feel what it means to be embodied
Thanks to my taste buds for giving me so much pleasure
Thanks to my brain for being able to process all of this. Sometimes you are too clever for your own good and you make things far too complicated. But all in all, I’m impressed by your hard work.
And finally, a big shout out to my eyebrows. Because, have you seen my eyebrows? I just really love the shape of my eyebrows.
Thank you. Thank you. Just thank you.
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
Zeal’s Bomber Broccoli Slaw is a great salad that you can make ahead of time because it keeps really well all week.
As we embark on another supported Conscious Cleanse I’m reminded of the importance of having a plan and a handful of cleanse staples at the ready when hunger strikes. Zeal’s Bomber Broccoli Slaw is definitely one that I’m adding to my staples list.
For other cleanse staples ideas, be sure to check out 5 Staples for a Successful Cleanse here.
Happy cleansing everyone! Be sure to leave us a comment below and let me know if you’ll be bookmarking this yummy slaw for your Thanksgiving dinner. I know I am!
With love and Fall salads,
Zeal’s Bomber Broccoli Slaw
Yield: 4-6 servings
Ingredients for Slaw:
2 heads broccoli, stems shredded, tops chopped into small pieces ½ head red cabbage, shredded 2 carrots, peeled and shredded 6 radishes, sliced Sea salt and freshly ground black pepper, to taste ½ cup sliced almonds, for garnish
Ingredients for Tahini Dressing:
1 cup water 1 cup tahini ¾ cups freshly squeezed lemon juice 2 cloves garlic, peeled and chopped ½ bunch parsley, chopped Sea salt and freshly ground black pepper, to taste
Instructions: To make the salad combine broccoli, cabbage, carrots and radishes in a large mixing bowl. Set aside.
To make the dressing, combine water, tahini, lemon juice, garlic, parsley, sea salt and pepper in a mini-food processor or high-speed blender until well incorporated.
Pour half of the dressing onto the slaw and mix with a spoon until well combined. Add more dressing until creamy and the consistency is to your liking. Season with sea salt and pepper to taste. Cover and refrigerate for 3-4 hours to allow flavors to develop. Before serving, garnish with sliced almonds.
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
I traveled to India in 1998. I spent three months there. I did not go to study or stay in an ashram. I went with no plan. Just a backpack, a Let’s Go travel guide, and the hope that somewhere along the journey I might gain insight enough to decide whether or not to continue Yoga as a life path or seek another direction for my livelihood. I had only one condition: stay off of the tourist track. And I definitely learned something important about Yoga from my time in India. Things I could never have learned from my previous two years of practice and training in New York City.
Aspects of yoga seemed to pervade the culture of India, in stark contrast to Yoga’s obscure status back home in the US. I remember a conversation with a rare English-speaking local and the realization that many of my friends in NY who were attending Kirtan regularly and, on some level considered themselves devotees of Kali, would never be permitted in the Kali temple in India. No amount of chanting or sari and bindi-wearing can get around the fact of one’s birth or the view commonly held in India that one cannot convert to Hinduism. I also remember how many times I sought out the local teacher of a small village only to discover a string of frauds and touts, capitalizing on the naivete of tourists.
There is a renewed and legitimate debate happening over whether or not westerners have a right to take ownership of yoga in the ways that we have.
Even among westerners, there is a feeling that something is not right about a twenty-something blond girl with a large Instagram following saying “Namaste” to promote her lifestyle brand. Then, you have folks like David Gordon White and other scholars who, in response to all the hype and co-opting, are uncovering untold truths about the history of yoga that have previously been shrouded in lore and mystery. Throw in the rampant commercialization and use of yoga as a marketing demographic across the globe and we end up with a whole lot of questions and sour grapes.
I’m having conversations with talented yoga teachers who are questioning whether to abandon teaching altogether. They are feeling like they don’t fit into what “yoga” has become. They are even embarrassed to tell people that they are yoga teachers because they don’t want to be associated with what people think of yoga teachers outside inner yoga circles. I am also being confronted with a storm of comments on Facebook calling into question my associations and accusing me of being part of an imperialist takeover of Yoga’s indigenous roots.
Truth is, yoga was first marketed and sold to the west by the same venerated teachers that are now cited as the only vestiges of authentic tradition.
The use of yoga to promote or sell things is nothing new. Mr. Iyengar had students perform on Martha Stewart to promote his book sales. Mr. Pattabhi Jois travelled around the world conducting large-scale yoga events, same as the yoga celebrities of today. These guys were selling yoga just as much as they were practicing and teaching it. Granted, they were of Indian descent. Maybe that gives them more of a right to monetize yoga. But is it really that different? Or are we merely experiencing the results of macro changes in technology and economics?
I was taught that in order for my yoga to be authentic it needs to adapt to my individual needs and be specific to my cultural background. But perhaps there is a point where the practice is taken so far away from its origins that it ceases to be true to what it is. When does something become true to you but not to where you got it from? Unless, of course, you are of the view that the intention is for it to be true to the individual and not to any particular teacher, tradition or ideal.
Krishnamacharya did what he had to do to make a way for himself and his family. This takes nothing away from the gifts he has given to countless human beings.
Regardless of where we might land on the cultural appropriation and commercialization of yoga, there are people across the world who, by themselves and gathering in small and big groups, are doing breathing and moving exercises. They are doing this not as merely a form of fitness, but as a vital part of their self-care. The experiences they are having are genuinely helpful. These practices are often pivotal in people making changes in themselves and their lives that are deeply meaningful and important.
Another remembrance from my time in India is that some things are universal and transcend cultures. The gesture of placing my hands together in prayer at my chest, sometimes referred to as “Namaste”, was like an express-pass to shared humanity. I’ve found this true in other parts of the world I have traveled to as well. Simple and undeniable is the thread of wonder that runs through all beings. No amount of capitalism or appropriation can touch the warmth and love we know in our hearts.
By J. Brown
J. Brown is a yoga teacher, writer and founder of Abhyasa Yoga Center in Brooklyn, NY. His writing has been featured in Yoga Therapy Today, the International Journal of Yoga Therapy, and across the yoga blogosphere. Visit his website at jbrownyoga.com
So I get it, well not the third one he is simply a fellow I will never understand. But here’s the thing, you know your players need yoga to balance out all the strength, agility and endurance training you are putting them through in pre-season conditioning. And frankly, if you are being completely honest, you could use some mat time yourself.
So here's what I’m going to do. I am going to give you three poses you can teach players all by yourself. I promise they will be easy, no snapped tendons or sprained ligaments, just three simple poses that will benefit your players and not intrude into your already overloaded practice schedule. Pretty nice of me, right? Well, I’m a giver.
FIRST POSE- Hero’s Pose set. If you are averse to using yoga names, please feel free to call it ankle extension and flexion series, I don’t care (but you should really work on these hang ups, I feel they are holding you back). While you are going over scheduling, or just chatting after practice, have your players take off their shoes, kneel down and sit on their heels with their toes un-tucked.
You may find they really struggle with this, so suggest they fold up a towel, sweatshirt or jacket on top their shoes and place the shoe lump under their tailbones to take some of the weight off their ankles. Be sure their toes are tracking backwards and not to either side. And just make them sit there.
Three to five minutes would be ideal, but they will probably start chirping at you after about 30 seconds, so make good choices and build them up slowly.
After the toes un-tucked version, have them tuck their toes and sit on their heels, this is a far more intense pose as it opens up the soles of very tight and probably tired feet. Two to three minutes would be great, but you are probably only going to get to the 30 second mark before you have a full scale mutiny on your hands.
Don’t force them to stay in this pose if they have an active case of plantar fascitis, as you really can do some damage, so again, make good choices. Hero’s pose is great to loosen up tight ankles and feet. It can help avoid shin splints and plantar fascitis (inflammation in the sole of the foot).
SECOND POSE-Reclined Figure 4. After Hero’s pose, your players may or may not be speaking to you anymore, but after this next pose you will be (dare I say ) their hero.
Have them lie on their backs with bent knees, feet on the ground. Place one ankle on the top of the other knee, similar to how you sit in a chair with loosely crossed legs. Raise the foot on the floor, maintaining a right angle in the leg. Reach through the triangle that is created by the legs and grasp the back of the thigh and draw the leg towards the chest.
Have them hold this pose for 60-90 seconds on each side. Reclined Figure 4 is a fantastic pose to release the low back, hip, glutes and, to a lesser degree, the hip flexors and hamstrings.
THIRD POSE- Legs Up Wall. Now this one may be a little tricky if you are outside and it may take a little prior planning, but it may also get you nominated for coach of the year.
Have your players lie down near something they can put their legs up on. Ideally a wall, hence the name. If that is not available other things that work which may be available include, vehicles, goal posts, buildings, concession stands, bleachers, get creative.
Tell them to wriggle in and try to get your backside as close to the wall as possible. The closer the glutes are to the wall, the hamstring stretch will be more intense. Don’t go crazy, find the edge of your resistance and stay there, this should feel good.
If you absolutely have no support structures, you can use some sort of strap. Sure a yoga strap would be awesome, and if you had hired me I would have brought them, but lets not quibble about that now. Other things that work include, neckties, jump ropes, tube socks tied together, you get the jist.
If using a strap have your players lie on their backs, extend their legs up in the air, soles of the feet to the sky. Wrap the strap around the soles of the feet and pull down to help stabilize the pose. Let them stay here 3-5 minutes.
Legs up a wall is great to deal with that feeling of heaviness that comes from lymph drainage in the lower body after long periods of running. Your players will roll out with fresh legs, ready to go.
Hopefully this will help you and your team take your performance to the next level. If not, give me a call and we will see what we can do. Good Talk.
By Tara Kestner
Previously published on Next Level Yoga's Blog
Tara Kestner is a registered yoga instructor who specializes in working with athletes of all levels. She designs programs based on specific sport requirements and challenges. Utilizing the principle that strength plus flexibility equals power, her classes give athletes the tools they need to enhance their performance. Tara is the owner of Next Level Yoga, Ltd., in Toledo, Ohio.
1. Lycra: Tight, stretchy football attire is the original yoga pant.
2. Starpower: What do Tom Brady, Russell Wilson, Ray Lewis, and Shiva Rea all have in common? They hit the mat to enhance their stamina, strength, flexibility and mental clarity.
3. Teachers: guidance through challenges, holds, gains, and whenever possible, avoiding the tendency to rush. Sound familiar?
4. Presence: On the field and on the mat, we have to silence all doubt, spectators, and distractions. Going from play-to-play, detaching ourselves from fumbles and projections to see clearly. It’s no fantasy.
5. Breath and Balance: The QB takes that deep breath before throwing that game-winning pass. The wide receiver uses his core to stay in bounds. There’s fluidity in the practice of getting oxygen through the body, calming the nervous system and powering from the center.
6. Going Beyond Limits: What’s stopping you from achieving that first down? Are the linemen in your mind blocking your progress? The breakthrough isn’t always in the end zone – sometimes it’s at the line of scrimmage.
7. Touchdowns: No penalty for excessively celebrating the body’s achievements with final relaxation, Detroit Lion’s breath, and laughter –give some applause to the magnificent body, mind and spirit!
Are you ready for some football yoga? Our new Yoga for Football Players and other additions are designed to rev up your inner-athlete-attitude and support your mental and physical performance. We are all champiOMs.
Yoga is an ideal supplement to any sport! Be sure to check out our other Yoga for Athletes classes!
The important thing is I have come around and now understand a regular meditation practice has very tangible physical and mental benefits. Specifically for athletes who are used to being cranked up for competition, it is necessary to stimulate the para-sympathetic nervous system to ground them or eventually they are going to find their tank is empty. Meditation also helps gain control over the breath which can be vitally important when hand-eye control is required like making a free throw, catching a pass or throwing a strike. Finally, I can't really explain why, but meditation helps athletes find and maintain occupancy in "the zone." You know "the zone," that phenomena when the goal or basket seems to be a mile wide, or your opponents seem to be moving in slow motion. All athletes seek time in the zone and meditation can help get them there. At this point, you are convinced I am right, and can't wait to get started. Right... I know that look, I've cracked tougher nuts than you. Just try this short "focus exercise" for five days in a row. If you hate it, give up, go ahead you big quitter. (Dropping some old school coaching on you there). Really, just try it I sincerely believe you will find it beneficial.
Now, just like one set of sit-ups won't give you ripped abs, one meditation, sorry focus exercise, won't bring you enlightenment, but keep it up for 5 days in a row (maybe twice a day if you can hack it) and see what it does for your performance. I bet you will notice something you can't quite put you finger on, you'll feel sharper, clearer, more in control. In short, better. Here is a cheat sheet for that focus exercise:
Start down the road to enlightenment with the following YogaDownload "focus exercise" Classes:
Yoga Nidra - Celest Pereira Arrive in the Present Moment - Jackie Casal Mahrou
In yoga, contentment is defined as Santosha. In nearly every translation of Yoga Sutra II.42, Santosha is interpreted as the greatest happiness, the underlying joy that cannot be eradicated despite life's challenges.
Cultivating gratitude for life, as it is exactly in this moment, is a true path to finding contentment. We cannot control the curveballs that life throws our way; we can only control our reaction to them. When life feels overwhelming, staying focused on the present and being grateful for what we have in this moment can seem out of reach. Often, we wish we were somewhere else, doing something else, instead of experiencing what is actually happening. Seeking comfort in the past, dreaming of the future: anywhere but present. How can we shift our perspective?
An easy way would be to step into paradise for a few days and literally turn off the buzz of Smart phones, television, computers, traffic and the rest of those modern conveniences that over stimulate us and keep us anticipating that next download. When I led my first international yoga retreat to Mexico three years ago, I confess that until the moment I set foot on the grounds, I was anxious about providing a sublime experience for my students.
Until I felt the whisper of the Pacific Ocean caressing my skin through the lush foliage, I wasn’t fully present. Upon arrival, a profound peace permeated my being as the external and internal noise was silenced. At last, I felt quiet enough that I heard my thoughts, experienced my feelings, savored delicious food so fresh that my palate sang, lost myself in panoramic views, and felt inspired for each yoga and meditation session that I led. Each of my students created their own Santosha: some spent hours basking on the white sand beach, some surfed and hiked, some simply meditated and slept. In this setting, finding true contentment and gratitude for the present moment was as natural as breathing.
Stepping away for a few days to several weeks is an effective way to remind yourself that you can be happy anywhere. The profound relaxation and joy established while disconnected from “real life” definitely embody the niyama of Santosha. Taking these lessons and applying them to the other 51 weeks of the year is possible. For me, the week served as a gentle reminder of how blessed I truly am. By creating an active practice of gratitude, rather than a reactive attitude to external events, you can find an enjoyment for what each day provides. Of course it is easy to feel gratitude in a setting like Napa Valley or Bali. But, if we can take the time to establish the mindset, we can learn to be content despite whatever is happening.
Take time to cultivate Santosha and join me at Mayacamas Ranch in Calistoga, California, March 3-6, 2016 for a long weekend of yoga, meditation, wine tasting, hiking and relaxing in nature. Or, if you’re craving the exotic, join me in Ubud, Bali May 29-June 4, 2016. $50 off for YogaDownload members if you place your deposit by November 30, 2016. www.oceansoulyoga.com/retreats.html to sign up today!
Claire Petretti-Marti has been practicing, studying, and teaching yoga since 1999. Like many fitness enthusiasts, she was initially drawn to yoga for its physical benefits of strength, balance, and flexibility. Once Claire realized that serenity, peace of mind, and a general sense of happiness were predominant results of the practice, she was hooked. A RYT-500 Yoga Alliance instructor, Claire teaches a dynamic vinyasa flow with the intention of creating a moving meditation. She encourages students to find the lightness and the joy in their own practice, both on and off the mat. She is a certified Pilates instructor, a Reiki Level 2 Practitioner and also holds a NASM-certification for personal training. She has significant experience with spinal injuries and frequently works with students recuperating from injuries. She leads international yoga retreats every year. Mind-body fitness is her passion. Check out Claire's YogaDownload classes as well as our Yoga for Runners classes and packages!
Quinoa (pronounced ken-no-ah or KEEN-wah), has quickly become a household alternative to rice in America in recent years. We tend to classify it as a “non-gluten grain” but technically it’s a seed.
Hailed as “the Gold of the Incas” and the “Supergrain of the Future,” quinoa has been a main staple in South America, especially Peru, for a few millennia. With its mild, nutty flavor, and vast versatility, it’s no wonder. But the best part about quinoa, is the fact that it contains all eight essential amino acids, making it a complete protein.
It also has anti-inflammatory properties and is a great source of calcium and fiber.
All this from one tiny little seed!
Below is one of my favorite, go-to salads. It’s especially delicious right now because beets are bursting out of the garden!
If you’ve never cooked quinoa, be sure to soak (and then rinse) for at least 20 minutes before cooking. I usually make one big batch of quinoa a week and use the leftovers as a way to bulk up a salad or as a quick and easy dinner.
What are you thoughts on quinoa? Try it and let me know. Do you agree? Is it “shockingly delicious?”
Enjoy!
With love and quinoa,
Quinoa Beet Arugula Salad
Yields 2 large salads
Ingredients for the salad:
Ingredients for the dressing:
Directions:
*Optional: Top with kim chi or avocado. Salad can be enjoyed warm or cold.
First up, the shoulder. In order to understand which yoga postures are helpful to prevent shoulder injuries, and in the event that fails, promote recovery of shoulder issues, you have to know a little about the shoulder structure.
In short, the shoulder is built for mobility, not stability or strength. The shoulder joint (glenoid socket) is a wide, shallow joint which has a large range of motion. Because of this huge range, injuries happen fairly easily. The supporting cast of the back side of the shoulder are the four rotator cuff muscles, the trapezius, the levator scapulae and the rhomboids. The pectorals support from the front, and the deltoids form the end caps.
Common issues include, tendonitis, bursitis and impingement (often vaguely called "rotator cuff injuries"). Cumulative stress on the shoulder is caused by repetitive movements, compression (being forced to bear weight) and sustained, awkward positional use. Any of this sounding familiar?
So how can yoga help? Well first of all, thanks for asking, good to see you are still reading, yoga can help a couple of ways. Yoga increases flexibility and range of motion, allowing you to move more freely avoiding impingement issues. Yoga poses which strengthen and condition the rotator cuff muscles add support to the shoulder structure. Finally, you can expect increased circulation to the shoulder to help avoid inflammation issues, and speed recovery should an injury occur.
Three of my favorite shoulder poses include Thread the Needle, Prone Anterior Shoulder opener and Puppy pose. First, Thread the Needle, great for opening that space between the shoulder blades.
Thread the Needle Pose Come to hands and knees, extend your right arm out to the side lining up the wrist, elbow and shoulder. Then feed the right arm (palm facing up) behind the left arm and lower down on the right outer shoulder, adjust yourself until you find a place where your head and neck are comfortable.
Start to walk the fingers on the left hand up towards the top of the mat, until you can gently press into the palm causing a little more sensation and rotation in the upper back. Hold for 5-10 long breaths and then switch sides.
Second, Prone Anterior Shoulder opener, is a fantastic pose to open the front of the shoulder. This is an easy pose to overdo so show some restraint.
Anterior Shoulder Opener Lie on your belly, turn your head to the right (resting on your left cheek). Extend your right arm out and line up your index finger with your sight-line. Then turn your head to the left, so you are resting on your right cheek.
Start to roll onto your right side and bend your knees, bringing your left palm to the floor, close to your chest. If you are feeling a lot of sensation in the front of the shoulder stay here. If you need a little more, straighten your right leg and place your left foot on the floor behind you. Stay here for about 30-60 seconds, and then take it to the other side.
Finally, Puppy pose for an overall shoulders and the spinal stretch.
Puppy Pose Come to hands and knees, keeping the hips over the knees walk the hands forward, lowering the chest towards the floor. Lower your forehead, (or possibly your chin) to the mat, draw your shoulder blades back and down into the spine and reach your hips for the ceiling. Hold for 5-10 slow breaths.
These three poses can help improve your shoulder health. In part 2 of shoulder edition, I will address the specific problem of labrum injuries, a craze that seems to be sweeping the nation.
I have always been one to follow my intuition. Not a strategic plan … an intuitive knowing.
And to be honest, it’s drove a lot of people close to me crazy and in some cases, away from me. And that’s fine by me because honestly, I can’t live any other way.
I’ve tried and it hurts, it physically hurts to live outside of my intuition.
I must drop in every single day otherwise … well, it’s not pretty to be honest. And when I say “drop in”, I mean really dropping in and listening … intently. Not questioning, not wondering, but actually following through with what you hear.
I find that it’s really easy to “drop in” when there isn’t anything happening out of the ordinary, you know, like life! But you know, the reality is, life is always happening and it’s really easy to get tossed off your game of connection if you’re not paying attention!
There’s all these various ways to tap into your intuition and each of us has a sense of what works. Here’s a few:
Personally I use them all on various occasions and when I find them hard to locate, meaning I am scattered, confused or in my head, I get on my mat and plug in. Literally plug into the energy that vibrates with my every step. Tap into the energy that swirls around my head with messages of Divine love and guidance. Connect to the internal guidance system that can’t wait to assist me in following my heart.
Intuition is something we feel, it’s not something we do. It’s a nudge, a push, an energy that when cultivated can guide us along our most divine path of Being. It’s the synchronicity of events that links together to create a bigger picture of what is.
The problem is we aren’t in our feeling body all that often. And we miss events that actually mean something. In fact we spend more time in our head trying to figure things out. The ironic thing is, if we let go of the grip and allow the breadcrumbs to lead us along the path, all would flow in an intuitive way.
Here’s a mantra for you … I amplify in stillness. Does that mean you have to sit still to amplify your awareness? Well no, not really. Messages come in clearer if you do, for sure! But the intention is to find that connection in movement, in chaos, in discomfort, so you can move from a place that is guided and not reactionary.
It’s a practice .. a life long practice. Don’t rush but please, start listening today. The time is now to get on your path and I’m thinking that if you don’t, something is going to push you onto it, whether you like it or not.
By Dana Damara
“My passion on the mat is proper alignment, powerful breath and effortless flow so you feel that off your mat. Your practice becomes sacred space where you arrive to find more meaning, depth, authenticity and integrity in your life."
- Dana Damara: mother, author, yoga instructor, speaker and yogini. Visit DanaDamara.com for more inspiration from Dana.
Click here to download or stream one of Dana's YogaDownload classes!
Teaching on this powerful distinction reminded me of a section from my book The OUTLAW Protocol that explores this topic further:
That we spend so much time worrying is a product of our programming, not a natural process of a productive mind. While any mind is naturally inclined to respond to threats and rewards in kind, our current level of sympathetic nervous system activation (fight or flight) is both an indication and result of our programmed inclination to worry. We’re addicted to worrying. The greatest irony in this relationship to constant anxiety is that most of us — myself included — live marshmallow soft lives. Lives where real fear — caused by imminent danger — is farther away by far, than the fantasy of the possibility of future fear is. Most people don’t experience fear as such. What most of us experience can better be described as anxiety — the fear of the future experience of fear. The distinct difference is that fear is real and seldom experienced, while anxiety is imaginary and often experienced. When we allow the small self to play with the possibility of crisis, we create imaginary fear for the possible events of the future. Anxiety turns our otherwise tranquil inner landscape into a war zone creating a negative energetic state in our body-minds, despite and irrespective of what is actually happening around us. Part of the allure of harboring a state of anxiety is the planning that must accompany it in preparing for the events of the imagined future. The result, however, is the pollution of our presence with its pull to the future, the blocking of our thoughts from accessing an actionable plan in the now.
Trapped in a place that is not here but there, a state of frustration sets in due to our inability to do anything about the fantasy currently playing itself out in our heads — both responsible for this state and perpetuating it, our anxieties distract us from performing anything productive in the now. When we lack presence, anxiety creates a split between us and the present moment, robbing us of the ability to make an actionable choice. The longer we spend in this state, the more powerful the anxiety becomes as it carries within it an ability to multiply itself and feed off of our lack of presence.
Our anxiety, and the small self that stokes it, will even go so far as to create the conditions that produce the events we supposedly fear so much, events that when they occur will then seem to have been productively preordained, fueling a destructive and confusing loop that the small self is all too happy to help perpetuate in order to make itself seem right after the fact. In this light, anxiety can be seen for what it often is — the root cause of calamity, not just a byproduct of it.
Fear, on the other hand, is a useful tool in the evolutionary sense, one that fuels the body to excellent heights in response to real threats.
I’ve experienced this distinct difference between real fear and imagined anxiety both during my time spent in war zones and during my time training as a mixed martial artist. In both, a healthy amount of fear propelled me to safety during intense periods of training, evading and fighting where danger was real and imminent, compared to times of relative tranquility wasted fearing fear immersed in the imagination of negative events to come. When we encounter a threat, real or imagined, the body-mind prepares itself appropriately by flooding itself with helpful chemicals and hormones like adrenaline, noradrenaline and cortisol — called to fight, our mind prepares our body to respond accordingly. If fear is the acute need to adapt, then anxiety, by contrast, is the fantasy that we will not be able to adapt when called to… Whether real or imagined, the result in the body is the same.
Anxiety ravages our physical body, while rewiring the physical circuitry of our minds, bundling neurons in such a way as to predispose the mind towards feeling this particular feeling more often than a positive, present state in the future.
This isn’t Eastern hokum. This is Western science.
This prevalence of anxiety in our minds contributes to a distinct way of being whether we are walking the streets in a war zone or in a peaceful city — one comes with real threats, the other with real worries.
Despite being deeply imbedded in this cycle, neither the reality of fear nor the delusion of anxiety can withstand the sustained discipline of our mindfulness practice. Notwithstanding real threats, our state of mind ultimately depends solely on one factor — whether or not we have developed a greater discipline than our small self has. An Outlaw knows that regardless of action on the street, there is at each and every moment a very real war going on for their minds, a battle between the chain smoking small self and the enlightenment seeking big self. …
At some point the Outlaw has to look past the anxiety and ask themselves, “What’s wrong right now?”
Employ this tool…I dare you. Ask the voice inside you, is this a real threat? Should I honor this feeling? Or is this a fantasy, some anxiety that I’m cultivating?
Namaste and Happy Halloween, Yogis!
By Justin Kaliszewski
Justin Kaliszewski is a reformed meat-head and former amateur cage fighter. He brings a lifetime of travel and world's worth of experience in battling the ego to the mat. An avid student, artist, and treasure hunter, he infuses a creativity and perseverance into his teachings, along with a distinct blend of humor and wisdom that redefines what it means to be an Outlaw and a yogi...He teaches Outlaw Yoga across the country and is happy to call Denver home for now. Author of Outlaw Protocol: how to live as an outlaw without becoming a criminal, you can find him at www.outlawyoga.com.
Ready to take a break from all the social engagements that revolve around eating and drinking somewhat less than vibrant foods!
We’re ready!
Part of this back to school, back to health preparation has been recommitting to menu planning!
Admittedly not one of my favorite things to do, but having even a vague idea of what I might be making for kids’ school lunches, my lunches and family dinners, sure does take the edge off.
And I have to say, anything that can ease the “excitement” (read: stress and anxiety) that this time of year is bringing to my household is most welcome!
One thing I’ve found for myself, our cleansers, and my kiddos alike is the importance of not forgetting to include quick and easy-to-grab snacks in my meal plan.
Who doesn’t love a good snack?
The problem is when a good snack turns into a snack attack…And the definition of a snack attack is that it’s a creeper! Before you know it, boom! You’re hangry, your thinking brain goes completely offline, and you find yourself standing in front of the vending machine. And I have to say, there’s nothing vibrant about the vending machine!
This week I’ve rounded up my favorite 7 snacks that you’re going to love! These are family and office friendly, so share them and beat the snack attack at it’s own game!
With love and healthy snacks,
7 Healthy Snacks You Will Love
Enjoy a small piece of leftover salmon from last night’s dinner. Get our recipe for Ginger Broiled Salmon when you sign up for our email list here.
Romaine Banana Wrap – My all-time favorite raw snack. Preparation is simple. Just take one large romaine leaf, smear it with your favorite raw nut butter (I love cashew butter) and roll it up with a banana (peeled, of course!) inside.
Green Pea Hummus – Forget the store-bought hummus that can be loaded with unhealthy preservatives, this hummus is super easy to whip up. Plus kids love it with carrot sticks and cucumber wheels.
Roasted Curried Chickpeas – Move over potato chips. If you’re looking for a crunch, this is the ultimate snack for you. Chickpeas are a great source of fiber and protein and these little guys are loaded with flavor.
Nut-Free Joy Balls – Have a nut allergy? Switch to pumpkin and sunflower seeds with these protein packed Joy Balls. Loaded with healthy fats, these treats are loved and coveted by all.
Creamy Banana Chia Pudding – Looking for something a bit decadent and naughty? Try this rich and creamy chia pudding and you’ll never miss those vending machine Junior Mints.
Homemade Trail Mix – It doesn’t get any easier than this. Just toss everything into a bag or glass container, shake, and you’re out the door. Filling and satisfying, this is one of my go-to’s. Just don’t forget the cacao nibs (when not cleansing, of course!).
I’m not going to lie. I still have moments, hours, or even days when I’m consumed with fear about cancer. Despite the campaigns that have played out over the past 20 years, early detection does not guarantee a cure for breast cancer. (Laurie Becklund, a well-known reporter for the LA Times, faced this reality and wrote about it just before she died from metastatic breast cancer in March.)
I never used to be afraid to go to the doctor. But that’s different now. My fear arises with a vengeance when it’s time for a check-up. There are lots of them at this point. For all kinds of whacked out lady-related things that I won’t go into here. (You’re welcome.)
Last week, before one of these check-ups, I spent 24 hours moving through what I am now referring to as my Seven Stages of Coping with Fear. I am now intimately familiar with these stages because last fall they were on a repeat loop while I was constantly awaiting test results. This means that I:
1. Feel completely disconnected from my current reality and feign normal interactions with my loved ones while my mind works up as many worst-case scenarios as it can muster.
2. Google these worst case scenarios while pretending to watch The Amazing Race with my husband until my thumbs go numb.
3. Practice yoga. Moving the energy does make me feel better and it gets me out of my head. For a short period of time. But if the fear is great enough, it rears its ugly head again.
4. Feel nauseated. Which means that I either can’t eat or all I want to eat is chocolate and potatoes.
5. Blast Megan Trainor and dance around the living room. (This makes my poor husband feel nauseated.)
6. When all of those things don’t work….I cry. These days I try to cry when my husband is around because I know that nothing good comes from crying about cancer when I’m all by myself.
7. Finally, I do what my yoga teacher friend Deb Burkman (who also happens to be a breast cancer survivor) advised after I pleaded via email last year to share how she got through the diagnosis phase. Her answer was simple: She said she remembers what the Dalai Lama once said, which is that he tries to make friends with the fear. This sage bit of wisdom has helped me tremendously.
You see, most of the time when we feel fearful, we instinctively take some helpful action to mitigate the fear. But…what do you do when you can’t take action to make things better? When you can’t just take control of the situation? In my situation, the question is, how do I “sit” with the fear of facing my mortality head on?
It’s times like these when we’re really called upon to do yoga. We take all of those hours that we’ve logged on our mats—breathing and moving, watching and responding—and put them into practice. The technique of making friends with fear has served as a little bridge to help me do that.
Here’s the internal map of why it helps me so much: For starters, it puts me in the role of observer, or what’s known in yoga as witness consciousness. I can see the fear as a separate entity from me and observe it, just like I watch my body during asana practice. I can see that it has an energy just like all my other emotions have different energies and effects. And I can witness how it’s causing me some pain. But I don’t have to be sucked into the loud screaming drama of fear just like I don’t have to put all of my focus and attention on the most difficult aspect of a pose. I can stand back and watch myself move through the challenging experience, whether physical or mental.
From that place of witnessing, I can start making friends with fear by acknowledging that it exists. The simple act of acknowledgment immediately defuses some of fear’s power. Instead of bracing myself and pushing against fear with my full body weight, I can stand and greet it eye to eye.
From acknowledgment comes acceptance. I allow the fear to be there. I don’t have to feel guilty or weak for my vulnerabilities. I don’t have to “warrior up” and conquer my fear. Fear is allowed to have its place in my consciousness from time to time. It’s allowed a seat at the table. I may not like the way it feels, but I can allow it to be there. And once I do that, I realize that I can handle it. Fear is not going to suffocate or drown me.
At this point – and this is the best part — I’m able to soften – inside and out. When I see fear as a something that I can make friends with, the energy of the emotion subsides a bit. It loosens its noose-like grip around my neck. My shoulders relax. My breath deepens. The fear itself is not so scary and angry and strange. It’s no longer an adversary, a scary black cat skulking around behind me – it’s actually quite sweet and scared and timid and normal. And I can feel that it needs what I need as I’m going through all of this – some love, some attention. A hug. A deep breath. A pat on the back. It needs some comfort. It knows that it’s got a crappy role in life, but it’s just doing its job, right?
When I soften, I’m in the true yoga space again. I’m present with the current reality – which is that I’m well. I’m not living in a hospital. And none of us knows how long we will live.
Now, I’m armed with a technique for when fear visits me again. I can repeat the inner mantra, “witness, acknowledge, allow, soften.” And you can, too. I hope it helps you with whatever fear you’re facing right now.
During this time that began in August (before Burning Man for me personally and I’m sure for others at that gathering), I’ve been witness to a huge cleanse, epic transformations, upheavals, intense realizations, and brave leaps forward by so many. And for me personally, well let’s just say that there have been radical shifts that would put an earthquake to shame.
There are many places I’m sure we could go after all that, but really, we must choose balance.
Let me say that again … We must choose balance. I say that deliberately because it is your choice and you know that, I know you do.
When I reviewed the astrological orchestra and then realized, (as if it could be any other way), that Navratri began just after the New Moon, I literally dropped to my knees and gave thanks.
Let me start here:
This New Moon in Libra is all about balance; specifically balance in relationships. And in case you forgot, you have relationships all over the place: with others, with your past, with your parents, with your job, with yourself, with money, with the Earth, and even with your choices. Name it, you’re in relationship all the time. And this New Moon is asking you to bring into balance what has been off “karmic kilter” for quite some time. All that shakedown that came before this moment, what was that all about? It’s all been preparing you for this moment.
The one where truth resides, where compassion lives, where abundance is obvious, where love wins, and where you exhale and listen to your intuitive knowing; feeling that deep resonance with all that is.
Sounds very prophetic doesn’t it? Well it’s true.
Now follow me here, let me take this to the next step:
For a moment, think about all the people on this planet now, celebrating Navratri, the worship of the Divine Feminine in all her forms. They are praying, fasting, celebrating, chanting, yoga-ing, talking about, and maybe for the first time, recognizing the radiance of the Divine Feminine. They are receiving the energy of the Great Mother by bowing to her greatness. So even if none of this resonates with you personally, it’s happening and it’s powerful beyond our thinking mind.
Trust me on this one please.
The truth is that our world has been out of balance for a very, very long time. The story, as it is told in many traditions and lineages, has talked about patriarchal rule and how it has created our now seemingly insurmountable issues.
I personally love the story about Shiva and Sati and how she promises to marry Shiva and help create the World, but only if she is always honored and respected for her power. The moment the “powers that be” forget who she is and disregard her power and try to take over, she leaves her body. Shiva is pissed off and begins careening through the world, with her broken physical form, spewing obscenities and everywhere he goes, major earth tragedies begin happening.
Saturn comes in and begins dropping pieces of Sati’s body to the Earth in the hopes of stopping Shiva from complete destruction. According to this story, which I love, where Sati’s body landed, we now experience major vortexes, magical geography, and deep connection with the Divine Feminine because this is where She resides.
So I ask you now … how has that changed from whatever lineage you believe in, whatever text you want to read from, how has that changed? Have we not been overruled by old, out dated, patriarchal ideals and concepts? Has the feminine not been disrespected, under valued, and in many cases, manipulated for some type of consumption or greed?
The answer is yes, yes it has. And the time is now to stop. The time is now to make changes, big or small, it doesn’t matter, just make a change.
Now.
Admittedly, change is happening and it’s happening at a pretty quick rate, which makes me so happy. I see it mostly in amazing, vulnerable, authentic, available men who recognize the beauty of the Divine and are excited to talk about it. I see it in women coming together in circle and supporting each other. I see it in an overall sense of receiving … allowing … accepting … unconditional loving.
And now, in this moment, the planets, the stars, the Moon, and the energy of the Divine Feminine herself is asking us to please find balance. And to please do it now.
And to some, that sounds and feels overwhelming. I mean, with all the “issues” we are currently experiencing, how can one person possibly bring anything into balance. It’s seemingly too much.
Now let me take you here:
What if you could, for a moment, believe in the truth of a holographic Universe? Meaning that every single thing you were experiencing and witnessing was a mere reflection of yourself and how you “relate” in the world? What if that were true?
Which it is.
Then can you maybe just take a moment in silence and truly recognize the truth of what is imbalance in your own life? Can you really look at the dark shadows of your life and admit that you have the power to create balance for yourself? See and begin to shift the ways in which you push and force, and disallow love, harmony, spirit to create FOR you?
Can you sit in receptivity for a hot minute and drink in the beauty of what is occurring? Can you welcome the idea that change is necessary and that maybe we needn’t be doing so much and maybe we should be okay with receiving? And heart knowing? And intuitive guidance?
That’s what it’s going to take. A swift turn to the heart to experience this balance. By all of us. Together as one.
How … you ask? Well first off, we needn’t ever ask how. But if you need something, a check list of sorts …. Here you go:
Sit
Breathe
Revel in nature
Say yes
Listen
Love … unapologetically
Forgive … and mean it
BE the energy of the Divine
Honor Her ….
Honor your mother, your wife, your daughter, and honor the feminine that resides in every single man on this planet. Because guess what? From what I’m hearing … a lot of them are wanting to shift, but they are so damn afraid of disappointing us. They know … on a deep level they know, that we are the Shakti of creation. And they too have been emasculated by our own imbalance of masculine energy.
There’s no manual on how to do this differently! They can only go into the heart where many of them, and the ones before them, have never even traveled to. Where many of them were hurt and told to fight, and consume, and gain, and win instead of love.
Support them with your loving grace. Hold them in times of transformation. And love them for trying.
This is where balance will happen. In your home. In the way you love. In the way you receive. In the way you acknowledge all phases of the Divine within yourself.
Your fierce compassion (Durga)
Your infinite generosity (Lakshmi)
Your intuitive guidance (Saraswati)
This practice is more than postures sequenced together to create a class. This is about moving your body in time with the rhythm of the Universe. And it’s happening … with or without you, it’s happening.
When we meditate on the 3rd eye, we can travel to higher states of consciousness – to worlds that are more subtle and profound. But when we meditate in a way that connects the 3rd eye to the heart center, or anahata chakra, we can slowly begin to integrate these higher states of awareness so that they become embodied in us - so that we can put them to good use in our day-to-day lives.
So find a comfortable seat. Make sure your knees rest a bit below your hips. Sit tall so that your spine is long and erect. Take a moment to sway gently from one sit bone to the other until you find your perfect center. Now close your eyes. Take a few moments to let go of any tension your body might be holding onto. Scan your body to see where that tension lies and then breathe deeply into those spots to gently release it.
On an inhale, sense into the feeling that your body is becoming deeply rooted into the earth. Imagine you have deep roots penetrating the earth’s surface. As you exhale, visualize your spine becoming taller and even more erect.
Now bring your attention to the place between and just slightly above your eyebrows. Bring your breath to your 3rd eye and imagine the breath is breathing in and out of this place in the center of your forehead. Imagine there’s a very small circle of light here. You can visualize a small moon here in this region, emitting a soft and subtle glow. Continue to breathe in and out of this little moon glowing in the middle of your forehead.
Now, as you breathe, see that inhale gently pushing the light from your forehead into your heart center. Sense that on an inhale, the breath flows into the 3rd eye, and then travels down to your heart center. As you breathe, feel that a channel is being opened up between the ajna chakra and the anahata chakra.
Now imagine a soft light beginning to emanate from your heart center, just as it does from your 3rd eye. So as you breathe, you visualize the opening up of the channel between the two centers. There are two points of light, one in the ajna chakra and the other in the anahata chakra.
Add the mantra OM to your breath, feeling the sound OM flowing into the light in the forehead and down to the light in the heart on an inhale, and then from the heart up into the forehead and out on an exhale. Really allow the vibration of OM to seep into your consciousness and penetrate these two chakras and the central channel that connects them.
As thoughts come into your mind, simply notice them and come back to the breath, the light, and the vibration of OM that connects your head to your heart – connecting you with your Higher Self.
By Aimee Hughes N.D.
Aimee Hughes, ND, is a holistic health writer who has been traveling and exploring the world of natural health and wellness, yoga, dance, and travel for the past two decades. She is the author of a self-published vegan cookbook, “The Sexy Vegan Kitchen: Culinary Adventures in Love & Sex,” available on Amazon. Aimee is the lead writer and health consultant for the Yandara Yoga Institute in Todos Santos, Mexico. [www.yandara.com]
What to do when you’re plagued by digestive discomfort? Whether it’s cramping, bloating, gas, constipation, diarrhea or a little bit of all of it, a specific yoga for digestion sequence may help.
Yoga for digestion: why the poses work
Twists and poses that compress the digestive organs can be helpful to get things moving again in your digestive tract. We all need a little extra motivation sometimes when things get tough. Research also shows that digestive discomfort can be heightened by stress and a lack of activity, so yoga is a perfect candidate to help get you moving and breathing to reduce stress.
Yoga poses that lengthen the torso help create more space and open up any areas that may be chronically compressed causing blockages. Think about it. When something goes wrong on the highway, everything gets all backed up and there is no way you’re getting through until whatever is blocking traffic gets moved out of the way. Considering your large intestine is about 5 feet long, I figured a traffic analogy would work well. 5 feet is like a highway for tiny cells and stuff.
Combine these types of poses in a flow and you’ll get your blood pumping, your breath assisting, and it will probably just feel good to move.
I’ve offered up some yoga poses for digestion on the blog before, so you can use those as a resource/reference as well. (I swear, I didn’t plan to wear the exact same shirt…)
It’s always nice to revisit this topic seasonally and switch things up a little so you don’t get bored!
Click here for video, it is 10 minutes. No excuses :)
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.
While pumpkin is not technically cleanse friendly, it’s still a ridiculously healthy food and one of our 80:20 favorites – especially this time of year!
If you too have a passion for pumpkin and want to fully indulge your pumpkin obsession, we’ve got you covered!
Here’s our lineup of favorite pumpkin recipes:
Pumpkin Spice Green Smoothie Creamy Pumpkin Sage Soup Pumpkin Fudge Nearly Raw Coco Nutty Pumpkin Pie
To add to the pumpkin madness, I thought we needed a new family-friendly crockpot recipe, something that will warm little bellies before heading out for trick-or-treating this Halloween.
Check out my new Pumpkin Turkey Crockpot Chili recipe below. This is a family-favorite among my boys! Plus it’s quick and easy, making it one of mama’s faves too.
Now it’s your turn! Are you pumped for pumpkin? Share your favorite recipe in the comment section below.
With pumpkin spice and everything nice,
Pumpkin Turkey Crockpot Chili
Yield: 8 servings
Ingredients:
2 TB. coconut oil, separated 2 lbs. ground turkey 1 yellow onion, chopped 3 garlic cloves, minced 2 tsp. cumin 2 (15 oz cans) great northern beans, rinsed and drained 1 (15 oz.) can pumpkin puree 1 TB. chili powder 1 tsp. oregano 1-2 small jalapeños, seeded and finely chopped 2 cups chicken broth 2 bay leaves 1 green onion, chopped for garnish Handful of cilantro, chopped for garnish Salt and pepper to taste Coconut Lime Crema, garnish (optional)
Instructions: In a large sauté pan melt 1 tablespoon of coconut oil over high heat. Add turkey meat and cook, breaking it up into small pieces until fully cooked, about 5 minutes. Transfer to crock pot.
Add remaining tablespoon of coconut oil to the sauté pan and heat until melted. Add onions and garlic, sautéing for 3-4 minutes or until translucent. Add cumin and sauté another minute. Transfer to crock pot.
In the crockpot, add beans, pumpkin puree, chili powder, oregano, jalapeños, chicken broth and bay leaves. Stir to combine. Cover and cook on high for 4 hours or low for 8 hours.
Before serving, remove bay leaves and adjust chill powder to taste. Garnish with green onions, cilantro and coconut lime crema, if using.
1. Stay Hydrated
Think about those days when you don’t drink enough fluids, when you have too many cups of coffee or one too many glasses of red wine. Dehydration makes us feel terribly out of sorts, contributing to headaches, mood swings, and a host of other maladies. Sip on warm lemon water between meals to stay well hydrated in cooler months of the year.
2. Get Outside As Often As You Can
The pleasant sound of cute, little birdies chirping at dawn, the blazing midday sun, long walks through the park and jogging along tree-studded hiking trails – taking in nature or doing your daily dose of physical exercise outside is a surefire way to stay aligned with the rhythms of the universe.
3. Refrain from excessively watching television
Sitting on a big leather couch with your feet up on the coffee table while staring like a zombie at the boob tube as it blasts out less than mindful news reports leaves us feeling depressed, stressed and disconnected. Yoga teaches that everything we take in affects our consciousness so we want to make sure we’re exposing our minds to the good stuff. Read a book, cook a nice meal, do some yoga or meditate instead of spending hours in front of a TV.
4. Eat Only Whole Foods
Whenever you feel hungry, take a mindful pause and ask yourself, “am I really hungry in this moment?” If feeding your body with something nourishing is the truly mindful thing to do, then reach for whole foods only. Think grass-fed sources of protein, healthy fats, and green leafy veggies – these foods will feed you with the micronutrients your body needs for vitality.
5. Move your body daily
Refrain from sitting in front of a computer or other electronic screen all day long. Our bodies are designed to move, and to move mindfully. A nice, juicy yoga practice opens up the pranic body and leaves you feeling clear and calm, while also energized. If you need to go somewhere, walk or ride a bike. Moving your body in a mindful way adds much beauty and alignment to your days.
6. Be Totally Present When Engaging In conversation
You certainly don’t want to be thinking of the past or future or some imaginary far-off land while talking to anyone. Our relationships are vital to our well-being, and to nurture these relationships, we must practice presence as we engage. Make eye contact, listen, and bring your entire being to the conversation. Your loved ones will feel way more supported when you do.
7. Eat During Daylight Hours
Eating too much food late and night can leave you feeling groggy and ungrounded. According to Ayurveda, your digestive fires are strongest during midday and you should eat your largest meal at this time. Keep dinner light and save those late night dinner parties for special occasions.
And most important, have a whole lotta self-compassion with yourself and with others. At the end of the day, that’s the name of the game for a healthier, happier and more aligned life!
There was a time when I coveted the opportunity to teach at a Yoga Journal conference. It was considered the big show. Now, not so much. In fact, now that I have been making my living as a yoga teacher for the last 20 years, I can see how it’s not that great of a gig. Those conference rooms at the hotel with the carpeting, and the inherently “sampler” nature of a teacher presenting to a room of 60+ people, does not necessarily amount to the deepest of learning experiences or any kind of sustainable income. Maybe some inspiration and fun, and good promotion for sure, but certainly not the real nitty gritty of what teachers do and teach.
Yoga festivals are another story entirely. The scholarly or trade industry convention of conferencing has been swapped out for the arena rock model. It’s like in the the eighties when I used to go to Reggae festivals or to see a gigantic band like The Who and feel the rush and exhilaration of all those people together with shared purpose. And, more and more, the festivals are expanding into mini versions of Burning Man, where it’s not just yoga and music but all kinds of stuff wrapped up into one mind-expanding peak experience.
With both conferences and festivals, funding and marketing have always played a role.
Creating events like conferences and festivals have proven to be a sure fire way to generate a lot of publicity, income and awareness about the people and sponsors behind them. Even grassroots political demonstrations are finding greater success with group yoga practice than staging a sit-in or other forms of protest. The government of India itself decided to throw a global yoga event. News outlets just seem to love images of people doing yoga practice in large groups.
The appeal of mass yoga outings has not gone unnoticed by companies looking for innovative ways to market their products. We recently saw 10,000 people in Central Park, all dressed in white and carefully arranged on yellow yoga mats, practicing in the name of peace and the Lolë clothing line. The coverage of the event was a mix of condemnation among those who saw the entire thing as a corporate shill and marveling at the spectacle of so many people participating in a shared experience with positive intention.
My usual response to large-scale, corporate-sponsored, yoga events is to scoff. I'm highly distrustful of corporations in general. When a profit motive is not sufficiently tempered by a human being with a personal stake beyond just business, the trade-offs seem to suck all the soul right out of the thing. But if I take a moment to step away from my initial knee-jerk reaction, I can see how it’s not that cut and dry. Very often there is a lot of good happening right along with the crap.
The question is whether or not the corporate underwriting of yoga events and humanitarian causes sullies the outcome to a degree that it renders a net negative.
I’m sure that, for many, going to central park on a Saturday afternoon and practicing yoga with 10,000 other people must have been a truly amazing experience. I have felt the power of a group practicing together when it’s only ten people. I can only imagine what happens when you multiply that by a thousand. Does it matter that it also benefited a corporation? If it’s still a positive experience for those people, regardless of who may reap financial reward, who am I to take that away from anyone?
These questions aside, the thing that really messes me up about it is that if someone were to call me tomorrow and offer me a chunk of money to teach a yoga class to 10,000 people in central park, would I turn that down? Would I really say no to that opportunity because I consider it selling out to the man? I don’t think I could. It would be too unbelievable an experience to pass up, even if it was to a corporation's advantage. Of course, I suppose it depends on the corporation and what atrocities it might be responsible for, but I would probably take the gig and do it with as much integrity as possible given the circumstances. And I’m sure a lot of people would accuse me of selling out and I would have to take that heat.
Honestly, I don’t know what I’ll do if that call ever comes. But I do know that a large-scale event is not conducive to what I teach. Because for me, I don’t want my practice ritual to be so huge. I always remember having a hollow feeling the day after attending those Reggae festivals and rock shows. When you have such a peak experience, mundane life seems to become more pale in comparison. So, in a sense, I want my practice to be boring and uneventful. Much less exciting than the miracle of my daily existence. Spectacle can be a useful novelty but it’s not much to bank a life on.
To this day, one of my favorite holiday treats is my mom’s homemade chocolate peanut clusters. They’re made with all the ole fashion “good” (read bad!) stuff including sugar, dairy and preservatives. They’re seriously addictive and cause me to break out in a sweat (that’s my response to sugar)! If you don’t know how to identify your response to sugar, be sure to check out our Sugar Sensitivity Quiz here.
While I’m not shy about fully indulging my own personal 20% when mom busts out the peanut clusters at holiday festivities, I thought it would be fun to make a Conscious Cleanse-worthy chocolate cluster that would not only make mom proud, but one that would also keep my body healthy at the same time.
Enter Superfood Cashew Clusters!
These raw homemade chocolates are chock full of antioxidants and superfoods, making them equally worthy as a dessert or an in between-cleanse snack!
Our superfood line-up in this recipe includes raw cacao (of course!), maca, goji berries and cashews, giving these clusters superstar status in my humble opinion.
Packed with vitamins, minerals, antioxidants and fiber, this is one 80:20 treat that will make you think you’re “cheating.” In reality, there are much better ways to indulge your 20% (Almond Chocolate Chip Cookies, anyone?!) but if you’re like me and you want to “indulge” 100% guilt free, these Superfood Cashew Clusters are for you!
If you’re looking for more decadent 80:20 dessert recipes be sure to check them out here.
In the meantime, if you’re newly post-cleanse or just have a hankering for some chocolate, be sure to give these raw Superfood Cashew Clusters a try.
Do you have a favorite sweet treat that you want us to make over? Leave me a comment below.
With clusters of love,
Superfood Cashew Clusters
Yield: About 20 clusters
⅓ cup coconut butter 3 TB. coconut oil ½ cup raw cacao powder ¼ cup maple syrup 1 tsp. maca powder 1 cup raw cashews ½ cup goji berries Pinch of pink Himalayan sea salt
Instructions:
Line a baking sheet with parchment paper and set aside.
Using a double boiler, heat one to two inches of water in bottom pot on medium-high heat until steaming. Place coconut butter and coconut oil in the top half of double boiler. Use a rubber spatula to stir the coconut butter and oil until completely melted and smooth, about 5-6 minutes.
Turn heat to low and whisk in cacao, maple syrup and maca. Next add in the cashews, goji berries and generous pinch of sea salt. Combine well with rubber spatula until cashews are completely coated in chocolate. Remove from heat.
Use a tablespoon to measure out heaping spoonfuls of the mixture onto lined baking sheet, leaving space in between each of them to spread out.
Transfer the sheet of clusters to the refrigerator for at least 30 minutes.
Store in an airtight container in the fridge.
I’ve got a mindset shift for you to try on.
Elizabeth Gilbert’s new book Big Magic has been inspiring me quite a lot lately. She has this great story at the end about a guy in a lobster suit that brings the book together so nicely (seriously, it’s great).
Gilbert quotes well-known and highly respected meditation teacher Pema Chödrön and reminded me of an “interesting” lesson I learned from one of my own yoga teachers.
From the book:
“…Pema Chödrön once said that the biggest problem she sees with people’s meditation practice is that they quit just when things are starting to get interesting. Which is to say, they quit as soon as things aren’t easy anymore, as soon as it gets painful, or boring, or agitating. They quit as soon as they see something in their minds that scares them or hurts them. So they miss the good part, the wild part, the transformative part–the part when you push past the difficulty and enter into some raw new unexplored universe within yourself.” This particular passage stood out to me not just because it’s universally true and I recognize that same tendency in myself, but also because my own teacher would use this phrase “isn’t that interesting?” all the time.
What’s so interesting anyway?
So how do you use this phrase to help you transform your daily existence? Every time something in your life is hard and you’re faced with a difficult decision utilize this phrase instead of the negative self-talk that will naturally arise.
When you allow yourself to say things like “this sucks,” “this is horrible,” “I don’t want to do this anymore,” etc., you’re limiting your potential. When your ego makes these declarations, you slam shut the door of possibility in your face.
Instead of falling into negative self-talk, recognize that a situation is hard and repeat to yourself, “well isn’t this interesting?” When you do this you open up a door through which you can confidently step through and grow.
“Isn’t this interesting?” starts a conversation in which you can really ask yourself what is so horrible about a situation. You can be honest. You can be non-judgmental. You don’t even need answers other then to know that something is “interesting.”
Interesting doesn’t mean bad. And it doesn’t mean good. It means neutral and you’re willing to allow whatever is be what is so that you can move forward. You’re open to transformation and growth and you have no expectations or attachments. This is a true yogic mindset!
The beauty of neutrality
Coincidentally, I commented about some artwork recently and told someone I thought the artwork was “interesting.” The person I was talking to mentioned how “interesting” can be an artists’s least favorite response to his or her work. Some artists think that interesting means “I don’t like it, I’m just too nice to say that to your face.”
That might be what it means. But I think interesting is so much better then that. Interesting opens up conversation. Interesting leaves room for gray areas. Interesting is better then “I don’t like it” because it can be both “I don’t like it” and “I like it” at the same time. If you create a piece of work that makes people think, isn’t that a success?
Interesting is amorphous. Interesting is non-dual. Interesting is interesting!
True yogic living
Adopting this mantra doesn’t mean things in your life will get any easier. You still may fail. You still may have a hard time. However, there’s a difference between having a hard time and staying present to work through your issues and having a hard time, ignoring your feelings, pushing things down deep into your tissues and your subconscious mind, and turning to external outlets to numb your pain. Your issues will always catch up with you if you don’t deal with them in a healthy way. Just say hello to your tight hips…
Adopting a yogic mindset isn’t about pretzly poses or beautiful backbends. Yogis don’t have to have perfect bodies and eat only the purest, most antioxidant-rich, strange-sounding foods you’ve never heard of.
Yogis are people of all shapes and sizes who have adopted a mindset that propel them towards growth and self-exploration. That’s all yoga really is. An outlet to explore the inner frontier. A journey to connect with oneself and in so doing, connect with the essence of all things.
And the mantra “isn’t that interesting?” is a key phrase to help start you on your own inner journey.
Namaste!
The small print
Heel to heel is a default position for beginners as it provides a reasonable amount of opening across both hips in most standing poses while still relatively stable and accessible.
As you deepen your practice you will both lengthen your stance so it remains sustainably challenging and bring the heels into front heel to back arch alignment, which increases the range of motion demand on the hips. Your stance will change as you become more proficient! Additionally, you can vary your stance from practice to practice dependent on the demand you would like to have.
If your balance is less stable and mobility in your hips is limited or restrained by pain or injury, you may experiment with a small gap between the heels (so if you are using the strap down the centre of the mat you will stand on either side of it in warrior II).
The back foot turns in 15-20 degrees to lessen demand on the sacroiliac joint which is commonly irritated in long term deep practice.
Click here to watch the Find Your Stance video
More tips for beginners here.
More general practice tips here.
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 adamhocke.com
Every few months I write about the seasonal check-in. The equinox/solstice is a great time to check in with how you’re feeling. I recommend reassessing personal and professional goals every few months instead of trying to stick to one New Year’s Resolution for a whole year. The fact is, it’s tough to stay on course for a whole year because our wants and needs change with the seasons. If you allow space for change, chances are you’ll be more successful in your pursuit of health and happiness. The only constant is change!
The beginner mindset
This week in my classes I’ve been offering up the theme of the beginner mindset. Think back to the time you took your first yoga class. For me, my first yoga teacher was a young woman who wore very light, flowy clothing, spoke softly and taught a gentle(ish) class at the University of Colorado rec center. I enrolled in a semester of classes and went twice a week. I don’t really remember loving yoga after those classes, so I went back to more traditional workouts with the P90X DVDs. It just so happened yoga was a part of that program.
Those yoga classes were my favorite part of the whole workout program. I felt like I was working hard and the poses were very challenging but I didn’t feel completely exhausted after every session. The only thing I didn’t like about that DVD was that it was 90 minutes (who has 90 minutes a day!?) and that it was the same routine over and over again.
So I tried a studio. One of my roommates was an avid practitioner at a studio down the street from where we lived. Really, every studio in Boulder was down the street from where we lived since there is practically a yoga studio on every corner. That studio had heated classes. Heat and I don’t have a particularly amicable past so I was a little worried, but I gave it a go anyway. I nearly passed out – like had to leave the room and then couldn’t see kind of pass out. But for some reason I went back.
I continued to learn. My body adjusted to the heat. I loved that the practice was physical enough to help keep me in shape but also relaxing enough to calm my anxiety. I loved how after awhile my eating habits slowly changed because my body felt so good and it seemed wrong to feed it crappy food. I loved how there was a community of like-minded healthy people at the studio who all cared about living a good, healthy life. I loved yoga!
The vulnerability of beginnings
Every student’s beginner story is different. Maybe you fell in love with yoga at first sight. Perhaps it took some experimenting with different styles to help you find the right practice for you. Whatever your story, beginner’s always have a particular mindset that is incredibly wise.
Beginners are vulnerable.
To walk into a yoga studio for the first time puts you into an extremely vulnerable position. You most likely don’t know anyone unless you come with a friend. But still, you might not know how to do any yoga poses and be afraid that you’re going to make a fool of yourself. Even if you’ve been practicing yoga for awhile, you probably don’t know who the teacher is or how the teacher teaches. The teacher might use different pose names or only speak in Sanskrit. Then what?
It’s even vulnerable to pop a DVD into the computer and do a yoga practice on your own in the comfort of your home for the first time. Even though no one else can see you, it can feel weird or stupid to be stretching your body into pretzel-like poses for no apparent reason.
Anytime you try something new, you are stepping up to the vulnerability plate. You are saying: I don’t know what I don’t know, but I’m here to learn. That is a powerful place to be. Your mind stays open. You’re ready to drink in knowledge. And hopefully, you have a healthy skepticism that allows you to question almost everything, at least in your own body. Does that feel good with my leg there? Will my shoulders allow me to do that? Are my hamstrings really that tight?
Real yogis are always beginners
As many students start to progress in their practice, they lose that beginner’s mindset. They learn the poses and stop questioning. They become accustomed to routine and lose some of the inherent mindfulness needed when they were a beginner. They risk going on auto-pilot.
But the beginner’s mindset is always available to you. It’s simply a matter of shifting your consciousness. If you intend to practice like a beginner, you’ll continue to question how your body moves into each pose every single day. You’ll continue to approach every pose like it’s your first rather then skip “beginner” poses because your practice is more “intermediate” or “advanced.”
There is no such thing as an advanced yogi.
Real yogis and yoginis are perpetual beginners. They’re always learning something new.
The ego wants you to progress. The ego wants you to be advanced. The ego wants you to chase after what’s next. But the soul thirsts for knowledge. The soul lives in the present moment. The soul keeps you grounded and reminds you that sometimes slowing down is better then jumping around in handstands all day long. Sometimes, savasana is the better option even though it won’t burn more calories.
Bring a beginner’s mindset to class
The next time you step on your mat, bring a beginner’s mindset. What is it like to really question each pose again like it’s the first time? I bet you’ll discover new sensations, new muscle relationships, and a new appreciation for your body, your mind, and your yoga practice.
It’s okay. Be a beginner. Every day. Your soul will thank you.