“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
But every so often your teacher may throw you a curveball in class, asking you to pair up with someone and try a partner yoga pose together. And suddenly there is conversation, a spark, a fun energy that was not in the room just a few minutes prior. That’s the sound of partner yoga! If you’ve tried it, you may already know that partner yoga gives us a constant source of yummy, effective hands-on adjustments---bringing us into a deeper expression of poses than we can take ourselves. It also teaches us valuable skills in communication, trust, surrender, problem solving and much more. So if you’ve ever wanted to try partner yoga, grab a friend or loved one and try these five simple partner yoga practices: 1) Back-to-back Seated Meditation: Sitting back-to-back on the mat in Easy Pose (Sukhasana), lean your body forward and scoot your hips back until you can feel the base of your spine meeting your partner’s sacrum. Without leaning your weight onto your partner’s back, sit straight up and let your shoulders lightly rest on your partner’s own shoulders. If either of you feels leaned on, hinge forward and repeat the search for that firm sacral connection at the base of your spine, then sit up tall again. Sit for a few minutes, allowing your breath to be steady and smooth, perhaps coming into rhythm with your partner’s own breath. Feel the simultaneous act of giving and receiving support, and grounding effect as you prepare to move with your partner. 2) Child’s Pose / Backbend: Have your partner come into a comfortable Child’s Pose (Balasana) with arms extended in front on the floor. Allow them to settle into the pose for a few breaths, then walk behind them and rest your hands on their lower back right above their hips. Slowly press their hips down towards the floor, tractioning their spine and further opening their hips. Then carefully sit down on their hips facing away from their body, keeping your knees bent and feet resting on the floor. Carefully lie down on their back, letting your head rest back slowly, checking in with yourself and your partner to make sure you are both comfortable. Next, extend your legs long onto the floor, letting your body weight rest on your partner’s back. For a deeper shoulder and chest stretch, your partner can hold your wrists or hands and gently pull your arms into a nice stretch. To release the pose, take your hands onto the floor and slowly slide your hips down to the floor. This final traction should feel very nice on your partner’s lower back. Switch partners and repeat the pose. 3) Low Lunge: Begin with both partners coming into Downward Dog facing each other. Inhale your right leg into the air, then exhale step forward between your hands, aligning your right knee over your heel. Lower your left knee to the mat, sliding it back until you feel a comfortable stretch in the left front thigh and groin. Inhale your hands up to meet your partner’s hands. Pressing into their palms will bring your pelvis slightly closer to the mat and deepen the stretch for your hip, groin and thigh. Breathe for 5-8 rounds here and switch sides. 4) Partner Pigeon Pose: Again, start with both partners in Downward Dog facing each other. Inhale your right leg long, exhaling as you release your right knee to the mat into Pigeon Pose. Take a moment to adjust your body in pigeon, making sure both hips are even. Once both partners have found stability in their own body, strengthen your core, inhale your arms overhead and bring hands to touch. Press into your partner’s hands and upwards, bringing the stretch into your shoulders and chest. With your core strong and your arms active, enjoy pigeon in a very different way than you’ve ever felt before. Stay here for 5-8 breaths and switch sides. 5) Wide Leg Forward Bend: Sit facing your partner as you both bring legs wide preparing for a Wide-angle Seated Forward Bend (Upavistha Konasana). One partner brings their feet to rest on their partner’s ankles (usually this is the person with less flexibility in their legs). Both partners take a moment to inwardly rotate their thighs and find their sitting bones on the mat, sitting tall. (If the lower back is rounding at all, find a blanket or pillow to sit on to help maintain a straight spine.) Extend your arms in front and grab your partner’s wrists softly. Both partners inhale together, and exhale as one partner slowly folds forward and the other partner leans back. Both partners keep their arms long, spines straight and collarbones wide. Communicate with your partner when you’ve found a deep stretch and stay here for 5-8 breaths. Inhale up together and switch to the opposite side. Take a moment to conclude your practice together in silence, finding a few minutes in Savasana before you continue with your day. Remember to give thanks to your partner for their support and honor them for their presence. Namaste. Looking for more partner yoga? Click here for a 60 minute partner yoga vinyasa flow video, designed for all levels of yoga experience. By Amy Baglan Amy Baglan is a registered yoga teacher and the founder of YogaDates, a national series of yoga events for singles and couples based in Denver, CO. Each day she works tirelessly to spread love, passion and the power of yoga---especially partner yoga---to people around the world. Amy left New York City to pursue her passions a few years ago and never looked back. She studied Ashtanga yoga in India and fell in love with Thai massage in Chiang Mai, Thailand before gratefully calling Colorado her new home. She is also a certified Principle-Based Partner Yoga teacher and licensed massage therapist.