4.) Stay calm when you trip, stumble or fall on your face. To reiterate #2 and #3, everyone is focused on their own practice, and mistakes are part of learning, so don't be embarrassed or frustrated! Sighing in frustration, shaking your head or throwing a quiet mini-tantrum is only going to distract others and make it harder for you to stay present in your practice. Just chill out, take a few focused breaths and slowly try again or take a break in Child's Pose until the class moves on. 5.) Don't worry about advanced poses. It might be tempting to turn your yoga into something it's not: a platform to show-off your athletic prowess. It's okay to have a goal pose and be proud of your achievements, but you must learn to totally accept wherever you are right now. Never be ashamed to rest or skip any posture you're not comfortable with. Your practice will naturally build over time. 6.) Take a few minutes a day for yoga. Just a little each day (a few of your favorite poses or just some breathing practice) will help your mind and body more than 1 long class once or twice a week. Give yourself peace and quiet to just tune in to your body, mind and emotions for the day. Every little bit counts.
7.) Leave the baggy clothes out. There is a fine line between yoga clothes and pajamas, so it might be tempting to wear that big loose t-shirt or a comfy baggy shirt that makes you feel like a trendy yogi. But trust me, as soon as you try your first Forward Fold or Downward Facing Dog, that not-so-awesome baggy shirt will flip up over your head, blinding, smothering and annoying you for the duration of class. Stick with fitted tops. 8.) Clean and dry your mat. Don't suddenly be ashamed if you haven't thought of it yet, but yes, yoga mats get dirty and yes, they should be cleaned every once in a while. Be careful what you use to clean your mat, and keep in mind that full drying time can vary from 24 hours to 3 days depending on the type of mat. Sometimes a mat might feel dry to the touch until you get into your practice, so if your mat ever feels damp or slippery, please don't hesitate to ask for a spare for a safe and comfortable practice. 9.) No judging. You might hear gentle reminders in your yoga class to "leave the ego at the door," "stay present in your own practice" or reassurance that "no one is judging you." In yoga philosophy, ahimsa—often translated as "non-violence" or "non-harming"—is a very important practice of cultivating an attitude of loving kindness, contentment, or non-judgment. We use this to create a welcoming atmosphere when practicing in the studio for ourselves and others. So no one has to wear that "newbie" sign around their neck. 10.) Ask questions and make requests! Your yoga teacher really loves yoga and only serves to suggest poses and facilitate your learning. If something doesn't feel right, you have an idea or you're curious about why we do certain things we do, please let your teacher know so that he/she can help you improve your practice! If you do not practice with a teacher, I would encourage you to seek one out in your area that gets you excited about yoga. If you are practicing with an online teacher, leave a review of the class or contact them via email with your questions. There are many types of yoga and teachers of all kinds, but it's important to have someone to correct your mistakes, help you in your journey and guide your practice. 10.5) Always respect regular class etiquette and your fellow students. This tip only applies if you are practicing in a studio, and didn't deserve to be a full #11 tip because it's only common courtesy. Arrive early or on time for class, do not bathe in overbearing perfumes, be quiet and turn off your cell phone. Duh!
Hopefully these tips are encouraging for your yoga practice. Use them to deepen your understanding of real acceptance among the yoga culture. Save them, pin them, think about them or meditate on any that challenge you. We could all use occasional little reminders for the simple things sometimes, so don't forget these basics! Namaste.
By Rosslyn Kemerer
Rosslyn Kemerer is a yoga-lover, instructor and entrepreneur via Wholehearter Yoga in Pittsburg, PA. With a love of nature and music, Rosslyn teaches lots of outdoor classes and creates custom Indie rock-inspired playlists. Outside of the studio, you might find Rosslyn experimenting with a dicey DIY project, reading, playing drums, gardening, running or blogging. Check out her blog for more inspiration!
1. Find Your Passion
Try all this out and see how happy you become! Please feel free to comment in the box below.
Celest is a trained dancer and martial artist with a BS in Physiotherapy and over 10 years yoga practice. Celest completed her Yoga Teacher Training in India in 2009 and has been teaching full time since then. Witnessing her classes really begin to buzz with increasing numbers of regular students she founded CITYOGI, a website aimed to make yoga more accessible to the city professional. Celest's greatest passion is to teach Vinyasa Flow Yoga. She has classes in top yoga centers in London, such as Triyoga and Evolve and regularly takes groups to exotic locations for yoga retreats.
When we cultivate the kind of awareness that comes through mindfulness practices, we have the opportunity to pause and choose how we respond to the inevitable triggers and stresses of life in the moment that is happening. This is a powerful and even life-changing technique to use when you get cut off on the highway or have a heated discussion with your boss.
The practice of mindfulness has been highly effective in treating addiction, mental illness, and chronic pain for years because it helps you deal with impulsive and compulsive tendencies in a different way. There is research coming out all the time on how it can enrich everyone’s life. Read on to find out what mindfulness can do for you:
1. Reduce your stress. Mindfulness shifts your ability to use emotion regulation strategies to experience less anxiety, depression and distress, and actually lower your cortisol levels.
2. Improve your performance. Neuroscientists have proven the practice of mindfulness creates new neural pathways to rewire the brain, leading to heightened brain function to improve working memory and overall work performance.
3. Increase your ability to focus. By focusing on the present moment in the mindfulness practice, you heighten your ability to focus your attention and suppress distractions in your daily life.
5. Enrich your relationships. Mindfulness is important because autopilot is the most dangerous enemy to a healthy relationship.
By Diane Sieg
Please share your experiences or questions about Prana in the comment box below.
Where your attention goes, your energy flows.
When doing this exercise make a special effort to focus only on what you did well. Ask yourself, “What did I do well?” over and over again. Often the brain will say, “NOTHING!” But you know in your heart that that is not true. So keep asking yourself this question and let your memory run wild. If you want, keep a journal of these things. They will have a massive impact on how you see yourself when you return to a similar situation in the future. Master the ego. The ego is an important part of who we are. It is there to keep us safe. In our evolution, as fragile creatures, it was essential that we were always looking out for what could harm us. These days, because the threat of being eaten by a saber-toothed tiger is no longer there, the ego now decides to keep us “safe” by making sure we don’t make fools of ourselves. So we never step outside of our comfort zone. We never take chances and keep doing the same old thing over and over and over again. This causes many people to fail to realize their potential. Someone very wise once said to me, “If you want to live a rich, full life, you must do three things: RISK, RISK, RISK!” These words have been my mantra as I am obsessed with leading a rich, full life. It has also enabled me to be the master of my ego, instead of my ego mastering me. In yoga we sometimes need to risk in order to progress with the practice, to “find our edge", and use it to propel us to new heights. This wise person also said, “Dare to be who you are!” But what if some people don’t accept or like who you are? Well, remember the opening paragraph. There will always be these people. Be glad that they show their true colors so you can get to work on weeding them out of your life. Embrace Difficulty.
Anxiety, stress and panic often accompany new situations where we don’t know what to expect. I only know a handful of people who would totally embrace being pushed into a room full of strangers. Difficult situations, as mentioned above, are essential to finding our inner strength - although that can be really challenging and easier said than done. A technique I learned last year that has changed my life is known in NLP circles to “act as if”. This has a two-fold dimension. The first is to remember a time in the past when you had total confidence and felt great. Now bring back the memory of how you walked, talked, stood, breathed, your whole physiology. The second dimension is to use that physiology when you’re in the difficult situation and “act as if” you’re already a master at it – even if you’re not just yet. How you would act, perform or do anything if you could already do it – “act as if” you could. As a yoga teacher, I used to get very nervous before every class, which would impact my teaching. When I started applying this technique it made a huge difference in reducing my anxiety, and gave me the confidence I needed to teach a great class. Now I get my students to do this before we attempt difficult postures and it works! The students don’t always do the postures perfectly, but they feel good about even just attempting the postures. Realize the truth. The voice in your head that is always telling you that you are not enough is not the real you. This is years of brainwashing by the media and people projecting their insecurities on you. Once you silence this voice you will begin to see the real truth. You are limitless. You can do anything you set your mind to. And ultimately you are perfection personified. Oh, and you TOTALLY ROCK!
By Celest Pereira
Celest is a trained dancer and martial artist with a BSc (Hons) in Physiotherapy and over 10 years yoga practice. Celest completed her Yoga Teacher Training in India in 2009 and has been teaching full time since then. Witnessing her classes really begin to buzz with increasing numbers of regular students she founded CITYOGI, a website aimed to make yoga more accessible to the city professional. Celest's greatest passion is to teach Vinyasa Flow Yoga. She has classes in top yoga centers in London, such as Triyoga and Evolve and regularly takes groups to exotic locations for yoga retreats.
1. Use a refillable water bottle.
Instead of buying a new plastic water bottle each time you are thirsty, purchase one that you can reuse and refill.
2. Replace your lightbulbs with more energy efficient light bulbs.
The next time your light bulb burns out, instead of putting in a regular light bulb, replace it with an energy efficient bulb. This will save energy and reduce waste!
3. Get to Nature.
Go outside and reconnect with Earth whenever you get the chance, and remember how beautiful and important our lovely home is. Lie or play in the grass and experience gratitude for our planet.
4. Only run your washer and dishwasher when they are full.
This will save water and energy, as well as time.
5. Remember to bring your reusable bags to the grocery store.
It can be a challenge to remember, but if you keep your reusable grocery bags in your car you will always have them handy and never need to ask for a plastic or paper bag.
6. Recycle.
We all know this one. Let's just keep it up!
7. Meditate or practice yoga outside.
Connect with Mother Earth as you meditate or practice yoga outside. She loves to support you and connect.
8. Soak your pots and pans.
Instead of letting the hot water run on your pots and pans while you scrape away with your brillo pad, leave them to soak over night. This will save water and elbow grease!
9. Only use 1 napkin.
We have all done it...gone to a restaurant and grabbed 10 napkins out of the dispenser when all we need is one or two. Be conscious enough to use what you need.
10. Use cloth.
When it comes to napkins and towels consider using cloth instead of paper to conserve.
11. Garden and plant.
Give back to Earth and Earth will give back to you! Plant a garden, tree, or flower. It will both nurture you and our planet.
12. Use an eco-friendly yoga mat.
Instead of grabbing a ten dollar mat at your local superstore, shop around at a yoga studio or online for an eco-friendly yoga mat. There are dozens out there now and they are all wonderful to practice on. You will have a more grounded and centered experience when you practice on something natural, and you will help our planet.
13. Say NO to junk mail.
You can stop unwanted advertisements, catalogs, and offers from being sent to you. Take a moment to watch this video on how to stop junk mail. This will save so many trees!
14. Have an Earth Day Party!
Why not have a party and toast to our Earth! Just be sure to get a keg instead of lots of individual beers!
Please comment below with any additional ways that you celebrate or help our planet. Cheers and Namaste to Earth!
By Jackie Casal Mahrou Jackie Casal Mahrou is a yoga instructor on yogadownload.com, and teaches Hatha, Vinyasa, and Restorative Yoga. Through her teaching and writing, she hopes to inspire as many as she can to live with grace, joy and gratitude.
Firefly Flow Energizing Heart Flow
“Taking time from my day to practice yoga helps keep my stress level down, and helps me deal with the daily violence one is witness to living here,” said Kelly Hale, a member and Peace Corps volunteer in South Sudan. “I do my job better and feel like a better person when I can take time to stretch, get centered, and breathe.”
Peace Corps Volunteers like Hale live and serve for 28 months in a community overseas that needs assistance in the areas of education, community development, health, and more. Far from home, living and serving in often challenging and unpredictable environments, she and other volunteers shared that Yoga for Peace has helped them stay strong physically, mentally, and emotionally throughout their journey.
Yoga for Peace has also helped spread yoga to developing countries by giving members the tools and inspiration to create yoga programs in their communities. Samantha Matty, a Yoga for Peace member and Peace Corps volunteer, has created a vibrant program in a Moroccan community where exercise and fitness are a new concept for women. “I am specifically trying to empower Moroccan women through yoga,” she said. She teaches yoga in girls’ orphanages, boarding schools, shelters, and community centers. She notes that because YogaDownload has allowed her to continue her own yoga practice, she is able to share it with others.
In addition to the Peace Corps volunteers, many U.S. military members shared that Yoga for Peace has helped with the immeasurable stress and pressure they face on a daily basis. Yoga allows them an opportunity for a moment of reprieve, centering, and grounding. U.S Navy officer Megan Hallinan said that the stress of her job and constant travel are limiting factors in maintaining her mental and physical balance. Because of Yoga for Peace, she is able to take yoga with her all the way from the South China seas to dozens of countries in Africa. “Thank you YogaDownload for supporting our military,” she said. “We need all of the Shanti (peace) that we can get.”
YogaDownload’s Yoga for Peace program has allowed hundreds of U.S. troops and Peace Corps volunteers to maintain mental and physical health through yoga and meditation, as well as helped spread the transformative benefits of yoga to many communities around our world. If you or someone you know is an active member of the U.S. Military, or serving in the Peace Corps, and would like to join this program, please email YFP@yogadownload.com.
By Anitra Lahiri
Anitra Lahiri is an avid Yogi, Yoga Instructor, mother, and writer who strives (and often fails!) to infuse all aspects of her life with Yoga philosophy and practice. Her Yoga blog, Under the Lotus Tree, is for anyone who simply wants to live a healthier, more meaningful life. Read more from Anitra at her blog - underthelotustree.com.
By Anitra Lahiri Anitra Lahiri is an avid Yogi, Yoga Instructor, mother, and writer who strives (and often fails!) to infuse all aspects of her life with Yoga philosophy and practice. Her Yoga blog, Under the Lotus Tree, is for anyone who simply wants to live a healthier, more meaningful life. Read more from Anitra at her blog - underthelotustree.com.
If I can open just one person's eyes to the possibility of yoga through this writing, then I will consider my success as a yoga teacher achieved for today ... Myth #1: I'm not flexible or thin or young enough to do yoga. Yoga is a practice, not a sport. The beauty of yoga as a physical exercise is that the practice itself will gently and eventually lull your body into becoming more flexible and healthy. No matter how old we are, we all start yoga as stiff, tight, un-flexible people. But the practice itself is what eventually creates space and fluidity between our cells, muscles, and bones - no matter what our body type or age. When we practice over and over, we start to become the limber person we never knew we could be, and moving through life becomes a more supple, graceful experience, even if we're 500 pounds and 100 years old. Most of us start yoga as stiff, unhealthy individuals; it's the practice itself that eventually makes us limber and radiant. Myth #2: Yoga is a new age religious practice or it contradicts my religion. Yoga can deeply impact a person's spiritual experience if that's what they are hoping for, but yoga actually requires no religion, no God, no holy book, no prayer, no moral contradictions to any of the world's major religions. It can be practiced as a physical exercise that happens to leave you feeling incredibly serene and grounded, and intimately connected to your self in a new way; it can be practiced as a purely spiritual ritual; or it can be practiced as all three. The misperception that yoga contradicts some religions may stem from the fact that it was invented by and originally practiced by Hindus. The first practitioners happened to be Hindu, and while yoga is an element of Hinduism, that does not make it a Hindu practice. So, the incredible sense of peacefulness you might experience when you practice yoga can spark a deeper connection to your religious or spiritual beliefs, whatever they may be ... and if you don't have a spiritual belief sy stem, it can simply leave you feeling really good, no religion attached. Myth #3: Yoga is for Girls. The inventors of yoga were men. The original students of yoga were men. The folks who brought Yoga to the U.S. were men. And the greatest athletes of today, more than half of whom are men, do yoga because it helps their physical performance and mental concentration. Yoga is a practice with so many branches and different ways to do it. There are forms of yoga that are more westernized and body-focused (Power Yoga, for example), forms of yoga that are fast-moving but spiritually-focused (Vinyasa Yoga, for example), or schools of yoga that are gentle and introspective (Kripalu Yoga, for example). And like anything in the world, there are great yoga classes and instructors, and not-so-good ones. So, if you've had the unfortunate experience of being in a yoga class that was unpleasant, chalk it up to having found the wrong class for you, and try out a different type. Yoga can save your life, change your life, and improve your life ... no matter your size, physical ability, gender, or spiritual beliefs. By Anitra Lahiri Anitra Lahiri is an avid Yogi, Yoga Instructor, mother, and writer who strives (and often fails!) to infuse all aspects of her life with Yoga philosophy and practice. Her Yoga blog, Under the Lotus Tree, is for anyone who simply wants to live a healthier, more meaningful life.
The Place in the Middle - Roger Martin Pressman The Fearless Heart - Michelle Marchildon Firefly Flow -Jackie Casal Mahrou
Chocolate can be quite devious, however. The sweet, smooth and creamy flavors can cast a seductive spell over us and suddenly we forget what we are actually eating. A lot of the chocolate on the market contains processed sugar, artificial flavors and hydrogenated oils. Unfortunately, these ingredients can have a negative effect on our bodies and brains. What is one to do? Well one way to look at it is: everything in moderation. If you are going to eat it, enjoy it! Completely taking chocolate out of your diet is like taking all the goodness out of your life. Who wants to do that? Not me. So let’s compromise. What if I told you that it is possible to make your own delicious, creamy and healthy chocolate that is super easy and fun to create. It’s a Valentine’s miracle! This recipe calls for only a few ingredients, cocoa powder, coconut oil and honey. Cocoa powder is super high in antioxidants, full of magnesium and contains vitamins E and B. Coconut oil is known to boost thyroid function which can help increase your metabolism, energy and endurance. And whether you go with honey, agave or maple syrup, they are all much healthier options than refined sugars. Be My Healthy Valentine Chocolate - ½ cup Virgin coconut oil - ¼ cup Raw cocoa powder - 2 tbsp. Raw honey (or agave/maple syrup) - Optional: Sea salt, dried coconut, chili powder Over low heat, melt the coconut oil in a saucepan. Add honey and whisk together. Add the cocoa powder and mix until ingredients are combined. Pour the chocolate goodness into a heart-shaped ice cube tray. Sprinkle over of the optional ingredients and mix with a toothpick. Place in fridge and cool for 30 minutes. Happy Valentine’s, chocolate lovers, enjoy every bite! By Susanne Mueller Susanne lives in Vancouver, Canada where she teaches yoga, develops corporate wellness programs, leads nutrition workshops and works with clients towards better health. Susanne’s approach to Yoga and Holistic Nutrition is to connect people back to their natural selves. When we bring awareness and listen to that piece of who we are, we naturally eat, live and act in ways that support ourselves and each other.
Align and Flow - Jeanie Manchester
In yoga we learn that there is no such thing as perfect pose. We are constantly evolving. True perfection is an experience of being in the moment with a pose as it continues to evolve. It is a feeling – not a goal. Just as there is no perfect pose in yoga, consider that there is no perfect way to eat in our daily life. Perfecting our food to better ourselves is like bringing the car in for a shiny paint job when we ought to be looking under the hood. If we truly want to be healthier and improve our diets – we need to go deeper. We need to connect with why we eat the way we eat so we can better understand our eating choices and identify our eating patterns. I have noticed a direct correlation between how I feel and how I eat. When I am sad the reliable combo of almond butter, bananas and honey is so appealing and so comforting. During periods of feeling dull or uninspired, meals become my main focus with lots of colors and flavors in a subconscious attempt to enrich and enliven my life. When I am stressed I stand by the kitchen counter and anxiously nibble on a snack or a quick meal. However I have noticed that when I feel good, I tend to naturally choose healthier, simple foods and eat them in a far more peaceful manner which nourishes and satisfies me on every level. Could how we eat be a reflection of how we see ourselves and the world around us? If we truly, deeply loved ourselves, wouldn’t it make sense that we would only give our bodies nourishing whole foods? If we acknowledged, accepted and loved every bit of ourselves we wouldn’t dream of just grabbing a coffee and nothing else on the way to work, or be ok with just eating chips for lunch and we wouldn’t be skipping meals in attempt to lose weight. We need to try and trust that our bodies are incredibly wise. If you have been caught in the trap of using food to perfect yourself go deeper and connect with the root of the hunger. Work on bringing more love, peace and nourishment inside. I believe we don’t need to spend exhausting amounts of energy and brain power striving for perfection. Instead, we will see that we already embody perfection and from there we can naturally choose foods and develop eating habits that nourish who we are. By Susanne Mueller Susanne lives in Vancouver, Canada where she teaches yoga, develops corporate wellness programs, leads nutrition workshops and works with clients towards better health. Susanne’s approach to Yoga and Holistic Nutrition is to connect people back to their natural selves. When we bring awareness and listen to that piece of who we are, we naturally eat, live and act in ways that support ourselves and each other.
Twisting out Negativity and Doubt- Nancy Nielsen
All this inspired me to expand my giving this year beyond family and friends to include those I don’t even know who are truly in need. So instead of making my shopping list, I instead made this list of organizations that we can donate to. With not much money at all, and the click of a few buttons, we can share the magic of the holidays and help those who need it most. 1. Toys for Tots - This U.S Marine Corp foundation provides toys to less fortunate kids that would not otherwise receive a toy for the holidays. You can donate toys at Toys for Tots drives, or give money by clicking here. Another route would be to host a toy drive at your holiday or work party. 2. LionHearted Kids - This is an amazing organization founded by a friend of mine, Lauren Pech, who lives in South Africa. LionHearted Kids is dedicated to supporting the emotional and pshychological healing of children and families in underserved communities in South Africa. You can donate to this non-profit, host a fundraiser, or volunteer. 3. Make a Wish Foundation - Make a Wish Foundation is dedicated to enriching the lives of children with life-threatening medical conditions by granting each child his or her greatest families and communities. This program has brightened the lives of 250,000 children, as well as inspired the lives of affected 4. Kiva - Kiva is a unique kind of charity, as your $25 donation acts as a loan to provide opportunity for those in need to earn a sustainable and lasting income. Eventually you get your money back to either keep or re-lend. You simply donate, and Kiva takes care of the logistics through their field partners and micro-finance organizations. 5. World Vision - Serving over 100 countries, World Vision is dedicated to providing long-term assistance to those affected by poverty, disaster, and injustice. You can sponsor a child, or donate money for supplies, food, clothing, and clean water. 6. Food Banks - You can donate canned and boxed food to a local food bank, host a food drive at your holiday party, or volunteer at a local soup kitchen. If you are a U.S resident, visit foodpantries.org to locate a food bank or soup kitchen near you. If you live outside the U.S, you can locate your nearest food bank by visiting foodbanking.org There is more than enough abundance to go around. Join me in practicing the yoga of giving this year! By Jackie Casal Mahrou Jackie Casal Mahrou is a yoga instructor on yogadownload.com, and teaches Hatha, Vinyasa, and Restorative Yoga. Through her teaching and writing, she hopes to inspire as many as she can to live with grace, joy and gratitude. Read more about Jackie at yogadoesit.com.
Beginner Yoga Gentle Hatha #4 HardCOREYoga
By Alanna Kaivalya