Yoga, Health, and Wellness Articles + Recipes

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

Happy Earth Day 2022! On April 22nd, the fifty-second Earth Day, join us to commemorate this year’s Earth Day theme of Invest in Our Planet. Yoga practice, comprised of the earth’s elements of earth, air, fire, water, and ether, naturally honors our planet and is embodied in the yogic concept of Ahimsa or non-harming. To celebrate, YogaDownload is offering our biggest sale of the year so you can maintain a consistent yoga practice and feel connected to the earth beneath us. Sometimes we can get caught up in the day-to-day and forget to express gratitude for the planet that sustains us with air, water, food and all that nourishes us. We’ve got a few suggestions for you to try this Earth Day to honor this universal worldwide celebration.

Here is a simple recipe for you that so far everybody who has tried it loves. The middle eastern recipe called tabbouleh is based on a load of fresh herbs (really, make sure you use a lot of herbs) and bulgur. Bulgur is wheat that is crushed and pre-cooked, then dried again, so there is no need to boil the bulgur before adding this to the salad – the moisture from tomatoes, oil, and lemon juice soaks right into the grains making them softer and even more flavorful. Of course, if you don’t have 40 minutes to wait until the bulgur slowly absorbs the liquid you can also quickly boil it for 5 minutes, but I really do not recommend this. The salad itself is already quite filling in my opinion, but I recently hosted a dinner party where a vegan main was needed, and so I felt the need to add another element.

Sleep problems are all too common for many adults. While there is not one universal cause or fix for everyone, yoga and meditation can certainly help calm your mind and nervous system to help you better prepare for a night of sound sleep. Amongst YogaDownload's vast collection of 2400+ online yoga classes, are many practices that are specially designed to help you you doze off to sleep more easily. Here are 10 of the top-rated yoga classes for more sound sleep.

If you want to lift heavy things physically, you need to increase your physical strength. Strong, big muscles go a long way in helping you to be able to carry more. Well, the same can be said for your mental muscles. If you struggle with tackling big challenges and overcoming more obstacles, you need to increase your mental strength. Just like going to the gym to work out your body - your mind needs a good workout too. Here are some exercises to help you to develop your mental strength and help you achieve anything. Reframe Negative Thoughts

Who could use a dose of stable, grounded strength to boost your body, mind, and heart? Often in yoga, we emphasize the flexibility aspect and many people who haven’t tried yoga assume yoga is a stretch class. While flexibility is one of the important components of a well-rounded yoga practice, building external and internal stability is equally essential. This week we turn the spotlight on ways to amp up stability and strength when you step onto your yoga mat. Yoga Sutra 2.46 Sthira Sukham Asanam is one of the best known tenets from Patanjali’s Yoga Sutras. What does it mean? The posture should be steady and comfortable or the intersection of effort and ease.

A plant-based diet is more and more popular and even though this type of eating is completely doable (and delicious!) without any meat substitutes, there are still many of those widely available. I eat about 80% plant-based and rarely consume any of the substitutes, but my partner sometimes likes the feeling of eating meat, so I have been trying out some of them. As I haven’t given up meat completely, these products do not trick me to think I am eating meat, but that said – they do taste good! So if you need to cook a meal for somebody who does not believe that a plant-based diet is delicious and filling, then these meat-free balls are a good place to start!

Kapalabhati pranayama technique creates fire and power and is wonderfully detoxifying for you. This breathing practice builds heat in the body and raises your energy levels leaving you feeling refreshed and invigorated. If you have ever been to a Kundalini yoga class, you have most likely done Kapalabhati breathing. How to practice Kapabalbhati breathing:

Harness the power of ritual to maximize the benefits of your yoga practice. You probably already have rituals in place for many aspects of your life, from your career to your dinner plans to how you start each day. A ritual is essentially a set of habits you repeat regularly, often in a special or ceremonial way. One way to commit to a consistent, powerful yoga practice is to create a sense of ritual around it. Whether you choose to energize your day with a morning yoga practice or soothe your senses with yoga in the evenings, here are 3 simple ways to uplevel your practice:

Bone broth is all the buzz in the health food world these days. And I’m not talking about broth or stocks that come in a box or a can. These shelf-stable soup bases don’t have the same nutrients and vitality of a homemade broth. They can be fine in a pinch but they don’t share the same superfood status of bone-stewed liquid gold. True bone broth comes from the slow-simmering of animal bones, together with scraps of meat and lots of nutrient-dense veggies. The result is a flavorful elixir of health.

If you’re looking to lose weight, making a few small changes can actually be easier than one or two big changes, and it’s more likely that you’ll be able to stick with it. Making healthy changes can be hard, and it can be made harder if you set unrealistic goals. Small changes means you're more likely to stick to your plan, so here’s our tips to help you throughout the day. Switch to low-fat or non-dairy milk Using a lower-fat milk or milk alternative is a really easy change that you will hardly notice. If you eat cereal or drink a lot of milky hot drinks, you can save many calories in a week, just by switching from whole milk to skim milk for example.

We are often a reflection of the world around us and world events. If you’ve been feeling heavy, you’re not alone. We are living through a time filled with an excess of tamasic energy. Many external circumstances are beyond our control, but yoga can help us manage our behavior and perspective. Different situations call for shifts in our yoga practice, so we can maximize the benefits of our time on the mat to match how we are feeling. Many students shared with us that they’d gained weight and were interested in a yoga program that would help them in their quest to burn calories and lose weight. We’re excited to share we’ve got a new two-week Yoga for Weight Loss Bootcamp designed to help you push your physical limits to beat stress and help you tone your muscles, strengthen your bones, and feel lean and luminous.

One of my all-time favorite foods is chips and salsa. In fact, one of my typical indulgences is chips and salsa with a coin-style margarita con sal. Usually, if we eat out at a Mexican restaurant, my entree of choice is a fish taco (grilled not fried, sub the cheese for avocado) on either a corn tortilla or lettuce wrap. Check out the recipe below, if you’re not cleansing.