Yoga, Health, and Wellness Articles + Recipes

Bhramari pranayama is a calming and relaxing pranayama. Sound and vibration are an important part of this technique. Before getting into how to practice this fun breathing technique, let's look at why one would want to practice it. Here are some of the various benefits of Bhramari breath. It is stress-relieving. It can help reduce hypertension and reduce one's blood pressure.

Deepen your sense of connection to the world around you and to the space inside you by taking the time to focus on nature. This week’s yoga classes are focused on nature and a few are even filmed outdoors. Nature reminds us to appreciate the singing of birds, the kiss of a soft breeze, the smell of flowers and the feel of the earth beneath our feet. Nature helps us live in the present moment. One way to harness the power of yoga and nature is to set up your yoga mat outside.

Everybody loves chocolate and everybody loves muffins, right? At least everybody I know does. Chocolate muffins do not really scream healthy. You might already know that I like to make otherwise indulgent recipes somewhat more healthy without losing any flavor. I did the same this time by making the muffins 100% plant-based and choosing the oat flour carefully, also gluten-free.

There are many benefits of yoga and possibly more than we even know. It is a practice that is meant to benefit your entire being. Your body, mind, and soul are all connected, and each of them can benefit from practicing yoga. To many, the physical benefits of yoga are the most obvious. They are real and plentiful and increasingly backed by science and research. There is an array of benefits of yoga however and they're not all physical. Below are some key benefits, and while these are some common benefits, the benefits of yoga are certainly not limited to this list.

Power isn't always about force. With a consistent yoga and meditation practice, you aren’t working toward simply becoming more peaceful. You’re creating a calm, focused mind which helps you step into your personal power. In our busy, multi-tasking world, becoming present and living in the here and now is one of our biggest challenges. Instead of falling into a pattern of spreading your energy too thin, this week take the time to become clear, calm, and strong. According to the Yoga Sutras of Patanjali, yoga is all about citta vritti nirodaha or learning to direct the attention of your mind where you want it to go. Yes, mind control! Another way to consider it is learning to quiet the monkey mind. We’ve all got a pack of wild monkeys zooming around in our brains which fill us with endless chatter and distraction. Meditation and yoga help us quiet the mind and become present in stillness.

Asparagus season is a short one, but oh boy how enjoyable it is. I love fresh asparagus and to be completely honest – I often end up just snacking on raw asparagus before I get to cooking them. Sometimes I don’t even have anything left to cook… But some other times I am patient enough to start cooking and today were one of those days. Asparagus only needs gentle cooking and overcooking them does not make them any favors, but rather turns the gentle crunchy sprigs to stringy and tough. Less is more also applies to seasoning them. No need to overcrowd it with flavors – a simple buttery sauce is enough.

Working with your chakras can be highly healing. If you are interested in holistic healing, you’ve probably heard of the concept of chakras and know a little bit about chakra healing. The chakra system has origins in India, over four thousand years ago. Knowledge of chakras came to the western world through the practice of yoga. Chakra literally translates as ‘wheel’ or ‘disk’ and refers to the sphere of bioenergetic activity emanating from the nerves branching from the spine. There are seven of these wheels or chakras, and they are stacked in a column of energy that spans up from the base of the spine to the top of the head.

Does anybody need a confidence boost? This week’s classes are centered on improving your confidence and enhancing your willpower. By turning your attention and focus on your navel or Manipura Chakra, you’ll stoke your inner fire or “tapas” and step into your personal power. According to yoga philosophy, we are made of three bodies, the physical, subtle, and the causal. The subtle body mirrors the physical body and consists of energy channels called nadis. The seven primary chakras flow along the Sushumna Nadi, which runs along your spine. In Sanskrit, chakras mean wheels of light and each one relates to different emotions and states of being. The Manipura chakra is the third chakra, located at your solar plexus. Yes, that means plenty of core work will do the trick!

Confit means baking something in fat. In this recipe, the tomatoes are not fully submerged in the oil, because I just find it unnecessary. I think it is enough to make sure the bottom of the tray is covered in oil and then just move the tomatoes around halfway through the cooking. Of course, if you feel like splurging, you can always add more olive oil – the oil will be infused with tomato flavor and herbs if you are using them, so you can use it to season salads, pasta, and simple sourdough bread…. So feel free to do this. Here in Estonia, the summer is slowly arriving, but our tomato season is still a few months away. But even the imported tomatoes already taste better compared to the mid-winter ones that taste like nothing.

The main vedic-yogic system of understanding, assessing and addressing the needs of the mind and the emotions is the triguna system. This system is like a lens through which we may view everything in existence as the division into and interactions between 3 basic qualities called gunas. Tamas is metaphorically described as pertaining to darkness and heaviness, oriented towards the past and arising from it as karmic consequences of past actions.

One of the beautiful things about practicing yoga is that often we start out viewing it as a physical practice but we quickly learn how much deeper yoga goes. Yoga links the body, mind, and spirit and whether you’re focused on all three or not, you reap all the benefits. This week, we’re focusing on the lower body, which is comprised of your legs, hips, and core as well as your Muladhara (Root), Svadhistana (Sacral), and Manipura (Navel) chakras. If you’re interested in stoking your senses of stability, security, creativity, and passion, these classes offer external and internal benefits you’ll feel right away. The subtle body is a blueprint of the physical body––although you cannot see your nadis (energy channels) or chakras (energy centers), they exist within you.

I’m often asked how I can continue to drink green smoothies when the weather gets cold. This smoothie is my answer. It’s warming, earthy, and packs a gamut of immune defense – exactly what we need this time of year. Between the lemon, ginger and turmeric, this smoothie is good for digestion and is very cleansing for the liver. It’s also chock full of antioxidants. To boot, it delivers a high dose of kale, which is a great way to fill up on vitamins, minerals and other immune-boosting, anti-inflammatory phytonutrients.

The latest guidelines by the U.S. Department of Health and Human Services say that physically able adults should aim for 150 minutes of exercise every week - a combination of both cardio and strength training spread throughout the week. This could translate into 30-minute workouts 5 days a week, but there are other ways to get your exercise that don’t take up quite as much time every day. Research has shown that actually taking shorter periods of activity can be spread out throughout your day to meet the recommended total. Actually, sometimes quicker workouts can be better for you than one longer workout.

Quality over quantity wins every time, on the yoga mat and off. We’ve all got busy schedules and some days it can be a challenge to fit in the satisfying yoga practice your body, mind, and heart craves. The great news is that with the proper focus, intensity, and desire you can garner all the benefits of a full-length yoga class in half the time. Squeeze in a twenty-minute practice by setting your alarm earlier or staying up later! Consistency is the most important component of maintaining a life-long yoga practice. And by consistency we mean practicing several times a week or daily if your schedule allows. Some days, you may have time for a full-length practice with pranayama and meditation and other days, you’ve only got twenty minutes to spare. As long as you are stepping onto your mat and committing to be fully present in your body and your breath, you’re doing great. If you can up the intensity for the shorter practices, even better.

I just got back from a holiday in Jamaica (a fabulous place, definitely go!), and brought a few ripe mangoes with me. So today's breakfast was again my buckwheat muesli, served with fresh ripe mango, Greek yogurt, and some pomegranate seeds. So, so good! Muesli is usually made with oats, but my favorite version does not contain any oats. And buckwheat, at least in Estonia, where I live, is usually considered a savory food. But still, this mildly sweet and crunchy raw buckwheat muesli has been a favorite of mine for a long time now.

Home workouts grew in popularity during the pandemic and continue to be a great alternative to going to a gym or class at a studio. While not everyone has the resources to build a home gym, yoga is a highly accessible form of exercise that anyone can implement — no matter your age, gender, or body type. In fact, doing yoga at home can be just as effective as going to a studio for your practice and in some ways even better than going to a public class! Here are five reasons why yoga is the perfect at-home workout and some tips to help you reap these benefits as you practice yoga at home. Practice with little to no financial investment

“If you want to change you have to be willing to be uncomfortable.” Are you ready to push through your personal boundaries and use your yoga practice to expand and evolve physically, emotionally, and mentally? On the yoga mat and off, we tend to slip into comfortable patterns. Consistency is something to strive for, but it can be a slippery slope and if we aren’t paying attention we can end up in a rut. Here’s how yoga can help you continue to evolve: Yoga for Physical Growth: On the most obvious level, a well-rounded yoga practice will help you develop stronger muscles, a more supple spine, and improve joint mobility. Yoga improves your posture so you’re literally standing taller.

Truth to be told - this is not an authentic Spanish paella but as I saw somebody cooking paella in a movie, I felt I needed to give it a go myself and sooner rather than later, so there was no time for shopping. I needed it right this moment. I somehow always manage to have at least 3 different types of rice, so this was covered. I used risotto rice as this seemed the closest to Spanish rice, but feel free to use Spanish rice as this is used in the original. I also happened to have a classic risotto spice saffron available (even two jars, both unopened) and some frozen seafood too, so an hour after I was done with the movie I, already had a plate full of this delicious treat in front of me. And delicious it is! Classically paella is cooked on a paella pan, which I didn’t have, so I just used a normal frying pan, so no need to panic if you don’t have the right pan – if you don’t plan on becoming a professional paella chef, the normal pan will do just fine.

Dirga pranayama is a technique that increases focus and calms your mind. It's simple to do, and even those without any prior yoga experience can enjoy this rejuvenating practice. Here is how to do a three-part breath and the benefits of this practice. Even a few minutes can make a difference in your day. How to do Dirga pranayama: Take the first third of your inhalation into your lower lungs and upper belly, and pause briefly. Then breathe the second third of your inhale into your middle lungs and back, and pause again briefly. Then breathe the final part of your inhale, into the upper portion of your lungs and collarbones, and pause again.

Distraction and activity are easy. Focus and stillness are a challenge but calming your mind and tapping into your inner silence is worth the work. Yoga is one of the most powerful tools to quiet your mind––the ultimate achievement of a dedicated practice. The Yoga Sutras of Patanjali, considered the seminal text in yoga, provides a practical path to attain a calm, quiet mind. It all begins with Yoga Sutra 1.2: Chitta Vritti Nirodaha: Yoga is the ability to direct the mind without distraction or interruption. When you can achieve sustained attention, you are fully present and truly at the height of your personal power and light. Sounds fantastic, right?

We’ve been obsessed with collard wraps lately! If you’re new to eating the Conscious Cleanse way, figuring out what to eat instead of a sandwich, hamburger bun or tortilla might have you stumped, not to mention tired of eating plain old salads. Say hello to your new friend, the collard green. If you’ve spent any time in the South, you know collard greens well. But unlike the bacon- and butter-slathered Southern classic, these collards are a fresher take: straight from the garden and bursting with good for you minerals like calcium and vitamins A, K and folate. Collard greens are an excellent source of fiber and plant protein. And they’re part of the cruciferous family of veggies (same as kale) which are notorious for their anticancer powers.

Hot yoga isn’t necessarily new, but it’s increased in popularity over the last few years for a variety of reasons. It increases the intensity of traditional yoga by using a heated room that can range from 90-108 degrees. Some of the biggest benefits of hot yoga include reduced stress, greater calorie burn, and improved flexibility. People try out these classes for different reasons and can experience various perks. However, one thing almost everyone experiences is sweat. A lot of it.

Who is ready to release their personal power and feel stronger physically and more self-assured? By focusing on our power center, by building a strong core and spine, we naturally increase our confidence levels and live our lives from a positive perspective, no matter external circumstances. This week, we’ve got the popular Nothing But Core series with instructor Claire Petretti Marti, which will give you six quick and varied programs to have you feeling your best.

Do you love lasagna, but can’t stomach grains? Or maybe you’re just trying to avoid the heavy, tired crash that comes with heavy comfort foods? Then our paleo Turkey and Kale Veggie Lasagna is perfect for you!

Humans are designed to be connected with nature. And even in our modern world we are still synced to the natural world. If you’re feeling burnt out, tired, or unhappy, reconnecting with nature can help to bring you a sense of calm and refresh yourself. There are a few things that we can do to feel connected with nature, and pause, refresh and notice the world around us. Bring the Outdoors Inside