Choosing a fitness or yoga routine is very important if you want to maximize results and make the most out of your time. Sometimes people quickly start working out without thinking through what they are looking for from exercise. A full-body workout or yoga practice is a great way to get results all over and maximize the time you have.
Here are 10 benefits of doing a full-body workout:
Less time commitment
There is a much lower time commitment required for a full-body workout. If you’re busy, it might be hard to fit in multiple types of workouts each day of the week. Full-body workouts can be done over just a few days a week to allow more time for other things in your life. They may take a little longer but it will be fewer overall weekly time commitments.
Increase muscle recovery rates
The second benefit of doing a full-body workout is to increase the muscular recovery rate. When you recover from session to session, you will progress in your workout and yoga program. Because you get time out between each full-body workout, you’ll give your muscles maximum recovery time.
Boost of testosterone
Lean muscle mass is affected by the amount of testosterone you have flowing through your body. The higher the levels of testosterone you have in your body, the faster you can build muscle mass tissue. Full-body workouts that utilize full-body movements work more muscle fibers and release more testosterone, which is also helped by compound exercises that full-body workouts are made up of - in order to work every muscle group thoroughly.
Easy to adapt
To avoid yoga and fitness plateaus, it’s important to constantly change things about your exercise routine. This could be things like the poses you’re doing, the types of workouts you do, and so on. When you split up your workouts to different parts of the body, it can be harder to add in variety. Full-body workouts, however, can be easier to swap things around from day to day and week to week. Also, if you become injured in a muscle group, with a full-body workout it can be easier to omit exercises that aggravate the injury and can replace it with others that don't!
Decrease your central nervous system fatigue
Full-body workouts give a lower level of central nervous system stress on a weekly basis. When you lift weights, stress is placed on the central nervous system. Whatever the movement is, your central nervous system will be stimulated. When you do this day after day, eventually it begins to fatigue your central nervous system and the amount you can do daily takes a hit!
To prevent this from happening, give the central nervous system a break from training, which is accomplished with full-body workouts. Time in between sessions really helps for a better central nervous system recovery, so if you’re feeling tired a lot, switching to full-body workouts might be the better option for you.
Perfect for at-home workouts
If you're doing at-home strength training, full-body workouts are a great option. If you have limited options when it comes to equipment, full-body routines usually require less equipment and you can usually do them with just a set of dumbbells or simple weights. Yoga is of course an ideal at-home workout, as you really only need yourself!
Fat loss
Full-body workouts are ideal for fat loss - on a fat loss diet you are taking in fewer calories than the body would like, so you have fewer recovery reserves. But you still need to stimulate your muscles at least two times a week to prevent muscle loss - so cutting back on workouts isn’t an option. Full-body workouts and yoga sessions are great for fat loss because they get you working each muscle group 2 times a week but don’t take long to recover from.
More fun
Being able to do different exercises also helps you not get bored from your workout - allowing you to stay motivated and keep it up! Sometimes a hyper-focus on one region of the body can become repetitive. If you’re looking for a full-body yoga workout - This week's classes will strengthen, stretch, and tone your entire body. You'll work all of the major muscle groups and feel refreshed and strong after these sessions!
By Amy Cavil
“Take care of your body. It’s the only place you have to live.” -Jim Rohn
Close your eyes and take a quick scan from the crown of your head to the base of your feet. How do you feel? If you’re not feeling your best on every level, consider why not and consider what you can do today to attain ultimate well-being. We live in a stressful world, where we’re constantly bombarded with difficult challenges.
Stress wears not just our minds and hearts down but weakens our physical vitality. There’s an important reason that asana or physical postures are the gateway to a deeper and more meaningful yoga and meditation practice. A strong, lean, powerful body can sit still comfortably and focus on pranayama and meditation. If you’re wrestling with aches and pains, it’s tough to concentrate and progress on your spiritual path.
We’ve got some great mind-body fitness classes that will boost your strength, flexibility, and overall health. Vigorous practices, both fitness workouts and yoga boost your energy, tone your muscles, and build strong bones. This week’s classes offer the best of both worlds. Fusion classes will enhance your lymphatic flow, stimulate your digestion, and promote healthy circulation. When you take care of your physical body, you’re ensuring that you’ll enjoy your life for as long as possible. Attaining your most vibrant health isn’t about what you look like, it’s about how you feel.
And, as we’ve mentioned countless times, our physical, mental, and emotional health are interconnected. Breaking a sweat and pushing ourselves physically clears our minds and soothes our hearts. It’s powerful to get out of your head and focus on breath and movement––like we do in yoga and during a hike or swim or long walk. Working out can be a moving meditation, just like yoga.
Mix up your routine this week and shift your focus to fitness on the mat and see how you feel. Earning or maintaining a toned, strong body isn’t about what you look like, it’s about how you feel––your best!
Kristin Gibowicz - Rock Your Block Yoga Sculpt
Ben Davis - Fitness n Yoga: Exercise Your Body
Tacos are definitely on the top of my all times favorites list. They have so many different versions, but for me, they always need to be spicy, tangy, and fresh. And these fish tacos here cover all the points. I have given you a simple recipe to prepare the actual tortillas from scratch too. I recently got myself a tortilla press and have been making my own little tortillas at least once a week.
For me, it is so satisfying to see how two simple ingredients make something so wonderful. Before I had a tortilla press I once organized a taco party and hand-rolled 80 little tacos. After that, I took a long break from any homemade tortillas, but once I got the tortilla press, the break is over. So much easier than hand-rolling. And they look prettier too. Not all the kitchen gadgets I get end up being used much, but it seems that the tortilla press is here to stay. That all said – if cooking is not something that you voluntarily spend much time on – just get the tortillas from the shop and the rest of the recipe is easy-peasy!
The pressure point is cooking the fish – do not overcook it. I used cod, and you can see in the picture how it is just flaking away. A similar thing happens with most white fishes – it needs to be glistening and not dry. One trick is gently to press on the fish – once it starts flaking away, immediately remove it from the heat and serve.
Fish Tacos
Serves: 2-3
Cooking time: 1 hour (25 minutes if using store-bought tacos)
For tortillas:
1 cup of masa harina flour
¾ - 1 cup of very warm water
For the filling:
About 10 oz of white fish fillet without the skin
1 tsp ground cumin
½ tsp ground coriander
1 tsp ground paprika (I use spicy, you can use whatever you prefer)
½ tsp salt
½ tsp dried oregano
Oil, for frying
1 red onion pickled in ¼ tsp of salt and the juice of ½ lime
2 small or 1 large ripe avocado
The juice of 1 lime
A handful of fresh coriander
1 tomato
Pickled jalapeno, to taste
Instructions: If making your own tortillas mix the masa harina with ¾ cup of very warm water. If the mix doesn’t hold together, add more water. Then roll the dough into small balls similar to ping-pong balls, and cover the balls with a kitchen towel.
Heat the pan to medium heat, then press one tortilla at a time and gently place it on a pan. In about 10 seconds flip it to another side, then cook for 50-60 seconds on both sides. Then set aside, cover, and repeat the same with the rest of your masa balls. The process needs a little practicing and getting used to, but once you get a hang of this it is not a difficult process, just a little time-consuming 😊. If you don’t feel like making your own tortillas, it is completely okay to use the ready-made ones.
If you don’t have pickled onions waiting in your fridge (I always do 😊), then slice the onion thinly, sprinkle with salt, squeeze with lime juice and give them a little massage with your fingers. Then set aside until you prepare everything else.
For the fish, mix all the spices. I usually use whole coriander and cumin, grind them in mortar and pestle, then add all other spices and grind for another 5 seconds or so. If you use ground spices, just mix them well.
Cover the fish with spice mixture and set aside for 5 minutes.
Cut the avocado(s) in half, remove the seed and place the flesh in the bowl. Squeeze the lemon juice over and season with salt. Mash everything roughly with a fork.
Chop up the tomato, coriander, and jalapeno – mix into the avocado, and season with salt and pepper.
Now you are ready to fry the fish – heat a little bit of oil in a frying pan and cook the fish until it is just cooked and starting to flake easily. Do not overcook the fish, you want it to stay moist.
By Kadri Raig
Kadri is a food blogger and yoga teacher from Estonia. She loves to spend time in the kitchen, but most of her recipes are simple and don’t take more than 20 minutes of active cooking time. She thinks that everybody can find time to cook healthy food at home, it is just a question of planning. "I work in an office full time, teach yoga 7-8 hours a week and write a blog. So if I manage to cook most of my meals, then so do you!" Connect with Kadri and enjoy many more of her delicious healthy recipes on her website here: www.kahvliga.ee.
Rheumatoid arthritis (RA) is not a condition of aging or the ordinary wear and tear your musculoskeletal system experiences over the decades. Rheumatoid arthritis is a serious, sometimes debilitating, disorder of the immune system. It’s often associated with severe pain, joint damage and deformity, and loss of mobility. In severe cases, rheumatoid arthritis can lead to life-threatening complications, including lung inflammation, heart attack, and stroke. What this means, ultimately, is that this condition is a fierce adversary, one not to be taken lightly.
The good news is that there are things you can do to support your health, reduce your symptoms, and improve your overall quality of life while living with rheumatoid arthritis. One of the most beneficial of these self-care measures is the integration of yoga into your daily routine.
How Yoga Improves Rheumatoid arthritis: Every healthcare provider and rheumatoid arthritis patient understands the critical importance of both diet and exercise in controlling the symptoms and progression of rheumatoid arthritis. It can be difficult to maintain a diet and exercise plan with rheumatoid arthritis, but doing so can help to reduce musculoskeletal pain while maintaining, and even improving, range of motion.
In particular, yoga may be helpful for rheumatoid arthritis management. It’s thought to provide benefits such as increasing physical function and improving disease activity. And that’s in addition to the myriad mental and physical health benefits that yoga can provide. Likewise, because yoga significantly increases musculoskeletal strength, stability, and flexibility, it can be invaluable for preventing loss of physical function, which can help prevent falls.
Developing lean muscle also helps to support the joints, which can reduce pain. Studies have also shown that yoga can help to lubricate joints and muscles while also reducing damaging inflammation. Yoga can also slow disease progression in some rheumatoid arthritis patients. Ultimately, yoga may be able to help increase the overall quality of life for individuals with rheumatoid arthritis. Keep in mind that not all forms of yoga may have this impact. Gentler, lower-impact styles of yoga — such as restorative or Yin yoga — may be a better option than vigorous ones — such as hot or power yoga. Further, certain poses may be more beneficial for you and for relieving symptoms of rheumatoid arthritis than others; it just depends on what feels best to you and your body.
The Mind & Body Connection: There’s no question about it, living with a chronic illness can be both stressful and demoralizing at times. When you have rheumatoid arthritis, you must contend with fatigue, pain, and joint stiffness. Ordinary daily tasks can feel insurmountable. On top of this, you may also have the anxiety associated with the condition itself, along with the often substantial side effects of treatment. It’s a lot to deal with, but yoga can be exceptionally helpful in managing stress and improving your sense of well-being. Prioritizing mental wellness is critical for everyone, but it’s especially important when you are contending with a chronic condition like rheumatoid arthritis, and any associated mental health conditions.
Practicing Prevention: Rheumatoid arthritis doesn’t just affect the musculoskeletal system. Because it is a disorder of the soft tissues, almost every bodily system can be at risk. rheumatoid arthritis may attack the eyes, the skin, the blood vessels, or the organs. It can also increase your risk for heart and lung disease. This is why preventative health practices are essential to maintain both your longevity and your quality of life. In addition to keeping on top of your medical care with regular consultations and screenings with your mental and physical healthcare team, it’s also essential to cultivate a lifestyle that supports optimal wellbeing while reducing your unique health risks. This can include eating a well-balanced diet rich in key vitamins and minerals, getting sufficient sleep for your condition, and doing gentle exercise each day. Because yoga is a low-impact form of exercise, it’s unlikely to cause injury to your bones and joints, as other forms of exercise might. This can also make it significantly easier to establish and keep up with an exercise routine, as you don’t have to take time off to recover from previous workouts. Best of all, it can be used to facilitate other good health practices. For example, gentle yogic stretching, especially when combined with meditation, can be an ideal way to settle your mind and body down for a good night’s sleep.
The Takeaway: Few people truly understand the impact that rheumatoid arthritis can have on a person’s life until they’ve lived it. rheumatoid arthritis can not only deprive you of your ability to move and function normally, but it can also shorten your lifespan. Fortunately, there are things you can do to manage your symptoms and slow the progression of the disease. Yoga may well be one of your most powerful weapons in the fight against rheumatoid arthritis. It can help maintain or even increase mobility, improve balance, strength, and flexibility, and reduce joint and muscle pain. Yoga can also reduce stress and inflammation in rheumatoid arthritis patients. This not only helps to enhance disease management and quality of life, but it can also significantly reduce the risk of potentially life-threatening complications.
By Katie Brenneman
Katie Brenneman is a passionate writer specializing in lifestyle, mental health, education, and fitness-related content. When she isn't writing, you can find her with her nose buried in a book or hiking with her dog, Charlie.
If you're suffering from any pain, try the Yoga for Chronic Pain Relief program!
This week is the perfect time to renew your commitment to living life with a loving, open heart, regardless of external circumstances. Yoga can help you create openings in your physical, emotional, and spiritual bodies. Everything is connected so physical activity creates emotional releases and purposeful words and mantras create physical strength. One of the most powerful mantras you can tap into is Lokah Samastah Sukhino Bhavantu.
Lokah Samastah Sukhino Bhavantu: May all beings everywhere be happy and free, and may the thoughts, words, and actions of my own life contribute in some way to that happiness and to that freedom for all.
Strengthening your heart muscle through practicing gratitude for what you do have, by offering compassion for those less fortunate than you, and by forgiving those who have harmed you will expand your capacity to love. When we operate from a place of love––from our heart––we are living at our highest vibration. It benefits our own well-being and impacts the well-being of everyone around us.
Yoga practices that create more space in the Anahata (Heart) Chakra make space in your physical body to experience joy and love. Anahata means unstruck and represents compassion, love, joy, and happiness. Asanas (postures) like Bhujangasana (Cobra), Urdhva Dhanurasana (Wheel), and Matsyasana (Fish), all work to open the muscles surrounding the heart and enhance blood flow to the heart and the lungs. Make love your superpower!
The Anahata Chakra symbolizes when we rise above our egos to care more for others than ourselves. Anahata is associated with a vibrant green color, the sense of touch, the element of air, and the thymus gland. If your Anahata is out of balance, you can withdraw and lose your sense of empathy for those around you. Physically, imbalances in your fourth chakra can manifest as heart disease, lung disease, and circulation issues.
This week’s classes are designed to balance the energy of your heart, whether that’s opening it, processing grief, or cultivating more joy. Take the time to nourish your heart and practice choosing love, happiness, and positivity. You’ll feel happier and so will the world around you. We can do this together.
Shy Sayar - Therapeutic Alignment: Camel Pose
Caitlin Rose Kenney - Happy Half Hour: Heart & Hips
Rob Loud - Full Wheel: Saying Yes from the Heart
For most of the year, I don’t care much for the cabbage. I do eat it in stews, soups, and salads, but I rarely make a main meal out of it. But the fresh spring and early summer cabbages are something else. So juicy and tender, bursting with freshness that I often end up eating the whole thing raw, before I even get a chance to make something out of it. But I also love all cabbages roasted. I am also convinced that roasting cabbages are how you make cabbage-haters like them! Brussel sprouts, kale, cauliflower – in Estonian they are all called cabbages and they are all wonderful roasted!
This time, inspired by a recent Masterchef Australia episode, I added a slightly Asian touch to the cabbage. It is not the same recipe they did in the show, as some internet gods have decided that the content of some Australian websites should not be visible in Estonia, so I don’t even know the exact recipe, but it sure looked amazing on TV.
But my recipe is very good too, so definitely give it a try next time you are trying to convert a cabbage-hater or just enjoy a wonderful vegetarian or vegan main yourself.
By the way, if you have a grill available, the cabbage would work wonderfully on a grill too, just make sure you can close the grill with a lid to make the cabbage fully cook through!
Sesame and Soy Cabbage
Cooking time: 30 minutes
Serves: 2
Ingredients:
1 fresh young green cabbage
Oil for frying
½ tsp sesame oil
1 tsp of honey (or substitute with maple syrup)
2 tbsp soy sauce
1 bunch of fresh coriander leaves + stalks
1 green chili (seeds removed for milder option)
2 tbsp grapeseed oil
A dash of salt
Sesame seeds and fried shallots, to serve
Preheat the oven to 450F.
Cut the cabbage in half. Then cut the round cheeks off both sides, so you end up with 2 large cabbage slices that are held together by the stem. Use the “cheeks” in another recipe, you only need the middle cuts for this recipe.
Heat a drop of oil in a pan and fry the cabbage on medium-high heat for 5-6 minutes on both sides. The cabbage needs to start charring a little. Then transfer to the oven and cook until soft and even more charred.
In the meanwhile, prepare your sauces – in a small bowl whisk together sesame oil, lime juice, honey, and soy. As soon as you are done with this sauce, brush some of it on the cabbage that is roasting in the oven.
In a small blender, crush the coriander, green chili, rapeseed oil, and a bit of salt to a paste. Set aside until you are ready to serve. (This amount makes more than you need for this recipe, so use the rest on your sandwiches or salads).
Once the cabbage is soft and toasty serve it on two plates, pour the first sauce all over the cabbage, then spread some green coriander paste all over the cabbage, sprinkle the fried shallots on top, and add sesame seeds. Add a few more small dollops of coriander paste, and enjoy warm.
We’ve all heard the phrase - in order to love others, you first of all need to love yourself. And, it’s actually true. It’s so important to show unconditional love to yourself, without that you can’t allow others to truly love you back.
The problem - these days our lifestyles are so focused on achievement and comparing ourselves to others and a motivation to push ourselves constantly to do more. The result of this is that we’re so critical of ourselves these days, and we focus on the things we’ve done wrong or haven’t done rather than our successes and achievements.
So how on earth are we supposed to love ourselves and move from self-criticism to unconditional love? It’s incredibly hard to make this change, and it’s important to not expect a drastic change overnight. Relationships with yourself are the exact same as your relationship with others - it will take time, attention and effort to start to show yourself some love. So take it step by step.
Accepting yourself
If loving yourself sounds too scary, try just accepting yourself. Acceptance is easy. When you notice times where you’d usually critisise or be mean to yourself, start to accept yourself and say ‘its okay!’. This will start to change your thought patterns, not all the way from negative to positive, but to neutral, which is a great first step.
Realize what you’re doing is enough
We always push ourselves to do more, to earn more, to look better or achieve more, and it’s hard to believe that we have value just as we are sometimes. But try to remember that you don’t need to be anything else than you are right now. Every person is enough, and valued, and this doesn’t change throughout our lives.
Kill comparison
Comparison can be the antithesis of self-love. We’re taught from hearty day one to compare ourselves to others, and it’s easy to get sucked into conforming and feeling like you’re not as good as other people. The truth is that you and your own value has nothing to do with other people’s or how you perceive their value!
Stop judging
Judging is just another form of comparison and when we judge others we’re subconsciously judging ourselves. So when you notice yourself start to judge others, try and show some care and compassion instead. When you do this for others, it will be easier for your to do this for yourself also.
Set boundaries with others
All relationships need healthy boundaries. So make sure you’re sticking up for yourself and letting the people around you know what is and isnt okay with you. Saying ‘no’ isn’t a scary thing - it’s how you start to set boundaries.
Appreciate yourself
In order to build a relationship with anymore - even yourself! You need to appreciate them. So take the time to list some qualities that you admire in yourself and show yourself some gratitude for these things.
Make time for yourself
Quality time is really important, even with yourself. Try to think of things that feel good to do and make sure you put the time aside to do them. This could be going to watch a film, exercise, cooking a great meal, practicing yoga, or even reading a book. Whatever it is, make time for yourself.
Trust yourself
It’s important to trust yourself so you look after your best interests. Don’t sacrifice any of your needs for the needs of other people around you. Prioritse yourself, and if needed, enforce your boundaries so you step in and look after yourself when needed.
Be great at communication
Good communication is everything, even with yourself! It’s important to take time to check in with yourself, and be sure to listen to yourself and pay attention to what you want and need. Try to speak to yourself in a loving way, or the way that you would speak to other people.
Be kind!
When we love other people, we forgive their mistakes, and we’re compassionate and supportive when they face challenges, so try to be this way with yourself. Give yourself more understanding and care while you learn to love yourself. Kindness is a great way to show love, so be kind to yourself everyday.
Ultimately, loving yourself takes a lot of time and effort, just like learning to love others in your life. But when you achieve it, there’s a great feeling of unconditional love you’ll never find anywhere else.
“Today you are you! That is truer than true! There is no one alive who is you-er than you! Shout loud ‘I am lucky to be what I am.’” – Dr. Seuss
Don’t you love how wisdom can come from just about anywhere and who doesn’t count on Dr. Seuss? One of the most important qualities to cultivate to live our ideal life is self-love. If we cannot look inside ourselves and accept and love our light and our shadow sides, we’ll never truly be happy. Yoga is rooted in learning to reveal, accept, and love who we are. Through consistent practice, we can create patterns of self-acceptance and self-love and shine our brightest. Or shout out “I am lucky to be what I am.”
Take a moment to consider how you talk to yourself. Are you patient, kind, and compassionate? Do you speak to yourself the way you speak to someone you love or admire? Many of us are much more critical and judgmental of ourselves than we are of others. We focus on our flaws and what we’ve done “wrong” instead of being gentle when we make what we feel is a mistake. Over the next few days, pay attention to your inner monologue and if you find you’re being harsh to yourself, see if you can reframe.
Yoga Sutra 2.33-34, “Vitarka badhane pratipaksha bhavanam” translates to cultivating positive thoughts every time a negative thought enters the mind. Applying the wisdom of Patanjali to the concept of self-love helps us shift our perspective to one of full self-acceptance and love. Use your time on the yoga mat to cultivate an attitude of acceptance for who you are in the present moment. Change that inner dialogue full of judgment to one of kindness.
It’s important to take time for yourself each day to refill your own well so you can show up for others in your life as your strongest, most vibrant self. Taking time to practice yoga or meditate or do something you enjoy is an act of self-care. We’re here to help you shift your perspective to view self-care as a necessity and not a luxury. We’ve got a specially curated two-week yoga challenge designed to give you a daily dose of self-love. It’s free for everyone and with three multi-level class choices per day, you’ll easily find one for you!
Take a step toward a more content and joyful life and join us!
Who said that smoothies need to be sweet? I highly recommend giving this one a try. It is also a good way to get in your recommended vegetable portions for a day and you could even blend in some lettuce or spinach leaves to make it extra nutritious.
I always find that smoothies need some kind of a creamy element. In sweet versions, I usually use banana for that. In savory versions, avocado works well, making this smoothie creamy and luscious. As tomato is rather watery, I recommend preparing this smoothie right before enjoying it as otherwise, it will split. If you need to prepare it in advance, make sure you shake it well before drinking!
I always add a ton of hot sauce and pepper, sometimes even a drop of Worcestershire sauce as I enjoy strong flavors and everything spicy, but feel free to start adding only a drop and working up from there. You can always add spice but never take it away.
Bloody Mary Smoothie
Serves: 1
Cooking time: 5 min
3-4 fresh ripe tomatoes
½ avocado
2 stalks of celery
½ lemons
1 tbsp oregano leaves
Salt and pepper
A few drops of hot sauce if desired
Instructions:
Just throw everything into a blender and whizz away.
Recommendation – start by only adding a few drops of hot sauce – you can always add more if needed.
When you think of people who are high-achievers, who are always able to eat healthy, excel at work or school, workout and do everything on time might have some superhuman powers. But while it’s easy to brush this away as something achievable, it is actually all down to habit. And habits can be begun to build in just seven days.
People with good habits rarely resist the need to procrastinate, or eat unhealthy food, or skip their exercise. That is mostly because when autopilot takes over, we eliminate any temptation. When we establish good habits, less willpower is required to make the right choices. Sounds great? Well, building good habits takes effort. However, there are a few science and research-backed ways that help you set up good habits. If you try one of these every day, you should be able to start to build a habit.
Day 1 - Set your specific goals
The way you define your goals and the habits you want to form matter. If you set yourselves abstract and vague goals, it’ll be harder to form habits out of them. Being more specific about what you aim to do and how often will help you to form habits. Sit down and think about what you want to achieve, and try smaller, specific goals in line with the habits you want to form
Day 2 - Create a plan
Now you have a goal, create a plan to get there. Think about what will push you to follow through. You’ll make more progress towards your goal if you do not just decide what you will do to meet it, but also how and when you’ll be motivated to do it, and also where and how you’ll do it. Be specific in your plan as to where and when you’re going to put in the work, and you’re much more likely to create habits. This is because it reduces the chance you’ll forget to follow through - if you put it in your calendar or diary you’re even more likely to stick to it. If you anticipate and maneuver around any potential blockers, this will also help.
Day 3 - Find ways to make it fun
When you set out to build a habit, it’s going to be really easy to overestimate your willpower and you might try and get there the quickest and most efficient way. Today, try to think of ways you can make your goals fun for you. Research has shown that if you focus on finding ways to make your goals fun, you’re more likely to achieve more. You are more likely to stick with things you enjoy, as repetition is key to forming habits, so making the experience positive is critical.
Day 4 - Try a different time or place
By the time we have our habits on autopilot, it's easy to fall into a fairly consistent routine, doing things at the same time of day and in the same palace. But in these early phases, it might be easier to put some variety into your routine, to figure out what works best for you. You might like workouts more in the evening rather than first thing for example - so why not try something different today? Also, a flexible habit means that you can still do your goal when life gets in the way. If your routine gets too stale, you’ll also get bored and might be more likely to follow through less.
Day 5 - Give yourself time off if needed
If you try to squeeze in your goal when you just don’t have time, it becomes stressful and you’re less likely to achieve it. Give yourself a day where you allow yourself the day off if you really need to. Missing your goals and beating yourself up for it can hinder your way to good habits, but being compassionate when you just don’t have the time and letting yourself take the day off can help you to be less discouraged.
Day 6 - Find support
Seeking support can help you to stick to your habits, so today, make it a task to find people with the same goals or habits you’d like to emulate. Tell people about your goals and habits, and surround yourself with similar people, as we are always influenced by the people around us - so we might as well make them a good influence! Habits are contagious, so maybe try and find a group of friends that are a little far ahead of you. It’s also a great way to make new friends!
Day 7 - Take a look at how far you’ve come
It’s important to track your progress and take stock of the changes you’ve made to meet your goals - and look at how much closer you are to having better habits. Celebrate your successes today, because it will motivate you so much more to keep at it and develop those habits into that autopilot frame of mind. Write down the ways your life has improved so far thanks to your newly found habits, and you’re much more likely to stick to them!
By Amy Cavill
What do Lady Gaga, Lebron James, and Paul McCartney have in common? They are all dedicated to daily meditation and expound on the positive effects it has on not just their careers but on their entire lives. You don’t need to be a superstar to benefit from a daily meditation practice, but you might feel like one after you immerse yourself in this 1-Week program with popular YogaDownload instructor Keith Allen.
If you’ve tried to meditate and given up in frustration after a few weeks, or days, or even minutes, you aren’t alone. Learning to meditate isn’t easy but it’s worth the effort. Your guide through this week's meditation program, Keith Allen, says, “Meditation is something that becomes easier and more enjoyable the more you practice it, even if it seems impossible and hard at first. It's also something that one benefits from, from not trying too hard to be good at it.”
A common misconception about meditation is that you’re trying to stop your thoughts. Absolutely not! You don’t want a blank slate, but you want to learn to filter out distractions and repetitive thoughts that prevent you from feeling clear and focused. Once you learn to quiet the chatter, you begin to move toward the life you wish to manifest.
Meditation is the ability to direct the mind without distraction or interruption as defined in Yoga Sutra 1.2 Citta Vritti Nirdohaha. When we practice the discipline of consciously shutting out the negative thoughts and external interruptions, our mind quiets and stills. In that stillness, clarity can expand. What we focus on expands, so discover what you truly desire and direct your attention toward it, with energy and intention.
Whether you’re trying meditation for the first time or the hundredth, this collection of 6 diverse and accessible classes for all levels will help you establish a daily meditation habit. What’s great is you can meditate for as few as five minutes and still garner all the benefits of this ancient practice. Commit to creating a more peaceful, focused, and happy mindset––just press play!
Whoever invented the breakfast burrito is a genius in my eyes. Such a filling start to a day. Lots of veggies, a few eggs, and a little bit of cheese all wrapped up into a tortilla make me so happy. I always add a ton of coriander and jalapenos in as I love the zing and spice but feel free to change it up to your liking. Avocado is also a must here in my eyes and if you are as lazy as I am (maybe optimizing your activities is a nicer way to say it), it makes sense to add the avocado inside of your burrito. Otherwise, it would be nice to serve it as guacamole on the side.
As a side note, I must add that multitasking is rarely a good idea, and this goes also for cooking these burritos. If you forget that they are on a hot pan and decide to answer an email until they are cooking, it might very well happen that you burn the burritos. This is what happened to me today, but oh well. Luckily, I remembered soon enough that I am cooking and managed to salvage them just in time.
By the way, if you also always struggle to use up a whole package of tortillas then I have a tip for you – just store them in the freezer wrapped up in the original package plus an extra plastic bag to tightly seal the package from all sides. This way you can take out only one or two tortillas whenever you need.
Quick & Easy Breakfast Burrito
Cooking time: 15 minutes
1 tsp grapeseed oil
1 small onion
¼ red capsicum
1 small tomato
Jalapenos, to taste
2 eggs (free-range, please)
¼ cup of shredded cheese
Salt and pepper, to taste
1 whole wheat tortilla
1 small avocado
A few sprigs of fresh coriander
Salt, pepper, and lime juice, to taste
Directions:
Chop the onion, capsicum, tomato, and jalapenos into small cubes and fry them in oil on medium heat for a few minutes.
Beat the eggs, season with salt and pepper, and mix in the cheese. Add the mixture to a pan and stir until incorporated.
In the meantime, spread the avocado in the middle of a tortilla, and season with lime, salt, and chopped coriander. Add the egg mixture on top of the avocado, and fold the tortilla as well as you can.
Quickly rinse the pan, so it is more or less clean after cooking the eggs and the veggies. Add the folded tortilla back to the pan and cook for a few minutes on both sides until nice and crispy. (not too long, today I managed to burn mine)
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.
How to practice Bhramari breath: It is like a humming bee. You will use your fingers to close your ears. You can either use your thumbs to gently close your ears, or your first two fingers. You will also close your eyes and in some schools, they practice using the first two fingers to cover the eyes (with the thumbs on the ears), or you can simply just shut them.
Keep your mouth closed and take a deep inhale, and as you exhale make a prolonged “buzz” or “om” sound and feel the vibration resonate throughout your entire body. Do this at least 5 times in a row (you can go longer) and notice, when you open your eyes, how much more relaxed you feel.
Practice more pranayama classes here!
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. Breathing and flowing in the fresh air helps remind us of our connection to Mother Earth and how we are part of something greater than ourselves. It’s easier to feel at one with the universe when you’re immersed in it. Grab your phone or tablet and try one of this week’s classes in your backyard or at the beach.
If you’re stuck inside, try one of our classes filmed outdoors and enjoy the visuals. Yoga uses the symbolism of the elements of earth, water, fire, air, and ether in its philosophy from everything to each chakra being associated with an element, like Muladhara being the element earth, and Svadhistana reflecting water, and Manipura as fire. Yoga and the natural world are intertwined.
Often, yoga teachers offer instructions like rooting down into the earth in Mountain Pose (Tadasana) or spreading upwards like the branches of a tree in Tree Pose (Vrksasana). Another way yoga invokes nature is through poses named for animals like Eagle (Garudasana), Crow (Bakasana), and Tortoise (Kurmasana). When we spread our wings or hone our focus, we are pulling in the power of these wild creatures to feel connected to the universe.
Connection is one of the most important goals in yoga and flowing with nature keeps us grounded in the here and now. Join us this week in a celebration of nature with these four themed classes.
Upper Body Release with Erin Wimert
Ali Duncan - Water Flow
Kylie Larson - You are Resilient AF
Dana Hanizeski - Heal Your Back with Iyengar Yoga
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.
These muffins have a funny story behind them. A few weeks back we had our first sunny and warm day this year, and I used this to work in my garden. I also had a yoga class to teach that evening but somehow I managed to get into such a zen mode, that I just didn’t look at the time at all. So, when my partner asked me 5 minutes before my class was about to start if it was canceled today I was super surprised by how late it was. Luckily the studio is really close to my house and I was only late 5 minutes after a nice run. So as an apology for being late (I hate being late), I baked the muffins for my students. They approved and now I can share the recipe with all of you, my yoga and healthy food-loving friends.
Sugar-Free Vegan Chocolate Muffins
Cooking time: 35 minutes
Yields: 12 muffins
3 ½ + 2 oz dark chocolate, divided
3 ½ oz peanut butter
2 bananas
1 ½ oz coconut oil
½ cup almond milk
1 tbsp Chinese black vinegar
3 ½ oz oat flour
3 ½ oz almond flour
1 tsp baking powder
1 tsp baking soda
A pinch of salt
Preheat the oven to 360 F and prepare a muffin tray with 12 holes.
Mash up the bananas (feel free to use a fork or make it extra smooth and use a stick blender.
Add 3 ½ oz of melted dark chocolate, peanut butter, coconut oil, almond milk, and vinegar.
In another bowl mix all the dry ingredients.
Add the dry ingredients to the wet ingredients and mix until incorporated.
Divide the batter between muffin holes and top with the rest of the dark chocolate.
Bake for 25 minutes and enjoy warm or cooled down.
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.
Here are some of the various benefits of yoga by category:
Systems of the body:
Musculoskeletal systems:
Mental & Emotional Health:
Spiritual:
Every single person is unique, and yoga’s benefits will be different for each of us. Different styles of yoga emphasize and aim for specific benefits. You can come to your mat for greater physical fitness, better mental health, a sharper mind, or a sense of purpose. There is no right or wrong reason to practice, and it’s possible you’ll experience this whole array of benefits with time and consistent yoga practice.
Treat yourself to these benefits of yoga, by showing up on your mat, with this yoga challenge!
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.
Patanjali lays out the eight-limbed path of yoga, which is a road map. After the Yamas, Niyamas, Asanas, and Pranayama, we move into Pratyahara, Dharana, and Dhyana as the final stepping stones to Samadhi. These principles guide us to our most powerful sense of self.
Pratyahara: Pratyahara means to turn your focus inward by tuning out external distractions. Yes, this is easier said than done! How do we learn to ignore everything that our senses pick up? The smells? The sounds of the lawn mower outside, the sunshine outside the window, or the breath of the person on the mat next to us? We cannot avoid sounds, smells, sights, so we need to learn to accept their existence without losing our focus.
Dharana: Dharana translates to a single-pointed focus of concentration. By intently directing the mind toward one thing, we eliminate the space for anything else. In a traditional Dharana practice, the focus is a mantra or a tool for the mind. This mantra can be the breath or an activity like dancing or surfing or gardening, where our attention is wholly connected with what we are doing. Our minds become more clear, peaceful, and steady.
Dhyana: Dhyana occurs when we’ve mastered our senses and we’re no longer aware that we are meditating or trying to focus. It’s an effortless flow––it’s that moment when you are truly “in the moment” without trying to be in it. In other words, you stop trying to concentrate and you are just doing it!
Through yoga and meditation, we learn to move into Samadhi or the highest level of absorption or transcendence. This week's classes give you a chance to work toward a state of dhyana where you’ll be your most powerful. Check them out!
Keith Allen - Wake Up Slowly 2: Brand New Day
Pradeep Teotia - Mindfulness Meditation
Shy Sayar - Transcending Emotionality
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.
And about the sauce – I highly recommend having a chunk of crusty bread to mop up all the sauce from the plate because you do not want to waste even one drop of that.
P.S. Outside of the short asparagus season, this sauce is also nice with blanched green beans.
Asparagus with Lemon and Golden Almonds
Serves: 2 as an appetizer or side
Cooking time: 20 min
7 oz green asparagus
¼ cup blanched almonds
1 ½ tbsp butter
The juice and zest of 1 large lemon
A few sprigs of thyme
Start with toasting the almonds on a dry pan until golden. I recommend using medium heat and shaking the pan now and then to make sure they cook evenly. It takes a few minutes in total. Set aside. To skip this step, you can just use almonds that are already toasted. Chop the slightly cooled almonds roughly.
Increase the heat and add the trimmed asparagus to the same pan. Cook for 5-6 minutes (depending on the size) until slightly toasty and gently cooked through. Alternatively, you can grill them outside. Make sure you do not overcook them. Set aside and season with salt.
Keep using the same pan (nobody likes doing dishes) and reduce the heat to a medium again. Melt the butter, thyme, lemon zest, and almonds and cook until the butter is frothy and slightly browned. Season with salt and pepper, then squeeze in the lemon juice (be careful about the splatter) and pour the almondy-buttery-lemony topping over the asparagus.
Enjoy warm as an appetizer or a snack or make a full meal out of it by adding gently cooked fish.
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.
In addition to the seven major chakras, there are also lots of minor chakras found in the hands and feet, and other areas of the body. But generally, when we talk about chakras, we mean the seven major centers of energy. You might work with specific chakras for different results, but all the chakras are interrelated and can affect each other.
The lower chakras can help to ground us and build a strong foundation. If you have more energy in your higher chakras, you might be full of imagination, and a very spiritual person. While this is great, sometimes our chakras can become distorted and unbalanced, and we might struggle. For example, while the third eye chakra can help us to be perceptive, we can become prone to confusion and illusion if it becomes unbalanced and we can lose our clarity.
Different qualities and imbalances are associated with different chakras, and paying attention to your lower chakras are very important. These chakras relate to issues such as feelings, power, and sexuality, and are an essential aspect of love.
The Root Chakra
An unbalanced root chakra can cause issues with fear, and this may stem from experiences of neglect, abuse, or wounds related to survival. A balanced root chakra will give you a sense of stability and trust in the world, and if it becomes unbalanced, you may come across issues to do with survival and the ‘right to have’; meaning you might find it hard to let yourself have nice things.
Physically, the root chakra can show up as issues with the lower body, like the feet, legs, and lower back, as well as the solid aspects of your body like teeth and bones. Additionally, you might suffer from digestive disorders or issues with eating.
Healing practices for your root chakra can include physical activities to connect with your body - like yoga! As well as lots of physical touch. The root chakra has a red color, and is also associated with sandalwood and cinnamon, as well as sage. Drumming music is also associated with it - so bringing any of these aspects into your life can help you feel more grounded and present in your body.
The Sacral Chakra
This chakra is associated with the ‘right to feel’. If you grew up hiding your emotions or not expressing emotions, you might have an imbalance in your sacral chakra. Avoiding feelings and emotions can cut us off from the important information that feelings bring us. It can make us feel numb and disconnected from what we really want.
This can also cause a lot of feelings of guilt, perhaps excessively. While a balanced sacral chakra shows up as emotional intelligence, an imbalance can cause poor boundaries and a fear of change. Physically, you can suffer from lower back pain, lack of flexibility, or sexual problems.
To heal the second sacral chakra, you have to assign yourself healthy pleasures. The color associated with it is orange, and essential oils are jasmine and neroli. Engaging with these aspects in your life can help to heal second chakra issues.
The Solar Plexus Chakra
The third Chakra is the solar plexus chakra, which focuses on the right to act. The solar plexus chakra can become imbalanced if we fear punishment, or act a certain way that we don’t really want to. This chakra is connected to personal power, and when we don’t have enough space to develop our inner authority, it can become imbalanced and we can feel shame.
A balanced solar plexus chakra can help us to define and discover ourselves, and make us feel responsible. When it’s imbalanced, we can become easily manipulated, or dominated. Physically, issues with the solar plexus can show up as digestive disorders, chronic fatigue, and stomach issues.
Healing practices can involve exercise, and trying to take a few more risks. The color for the solar plexus is yellow, and smells include lemon and juniper. Bringing these elements into your life can help to heal the solar plexus chakra.
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!
When you’re feeling self-assured, courageous, and shining your brightest, your Manipura chakra is steady. Clear signs of imbalanced Manipura show up as acting arrogant and bombastic or on the flip side, being plagued by self-doubt and insecurity. Life isn’t a straight line path and we all have periods where we question ourselves or over-estimate what we can accomplish. No matter how you’ve been feeling, focusing on your solar plexus will shift you back into balance.
To balance Manipura, try twisting asanas (postures) like Parivritta Trikonasana (Twisting Triangle) and seated and supine twists. Another physical benefit of asanas emphasizing your center is that they stimulate your internal organs and improve digestion and elimination. When the prana in your body is flowing freely, you feel lighter and more joyful.
Core strengthening asanas like Navasana (Boat Pose) and Phalakasana (Plank Pose) will both stoke your determination and protect your spine. Your center is considered the powerhouse of your being––not just physically but emotionally. Another way to focus on building a more powerful center is through balancing postures, which require you to engage your core. The attention to muscular engagement gives your Manipura chakra a boost.
Another way to increase your self-confidence is through guided meditations and practicing mantras like “So hum” which means “I am” and boosts your ego. Trust your gut feelings and stimulate your solar plexus energy with us this week! This week’s classes were specifically created to build your self-confidence, strengthen your core, and help you show up feeling your best. Enjoy!
Kristin Gibowicz - What's Wrong with Being Confident?
Dana Damara - Chakra Flow Series: Manipura Chakra
Denelle Numis - Manipura Movement Flow
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. Actually, because tomato flavor is brought out by baking them for a long time, the recipe would be good to enhance flavorless out-of-season tomatoes too. To bring out even more flavor I recommend keeping the tomatoes on the vine while baking. Please do not eat any tomato leaves or stems as they are not edible but only used to infuse the oil! I love the smell of tomato leaves and wines! Even my favorite perfume reminded me of tomato leaves, but unfortunately, they stopped producing it ☹ So if some of the readers have acquaintances in Nina Ricci, please ask them to bring back the very first edition of Les Belles! 😊
Back to the tomatoes – my favorite way of enjoying them is on top of simple sourdough toast, but they are also wonderful on salads, pasta, and as a side of fish dishes. I will go and have another slice of sourdough now!
Simple Confit Tomatoes
Cooking time: 1 hour 30 min
2 pounds cherry tomatoes, preferably on vine
1 cup good quality olive oil
Salt
Fresh herbs – oregano, basil, thyme (optional)
Preheat the oven to 300F.
If you are using herbs, place them in the bottom of your baking tray so they would infuse the oil, and not burn in the oven.
Place the tomatoes on top of the herbs. Try to stay in one layer, but if some of the tomatoes are on top of the others, this is okay.
Pour the olive oil on top of the tomatoes, season with salt, and mix them with your hands, so every tomato would be covered with oil.
Bake for an hour and a half. Feel free to gently move them around halfway through.
Enjoy warm with pasta or cooled down and preserved in the oil they were baked in on top of sandwiches, salads, or simply as a snack.
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. While tamas is naturally involved in the arising of all forms, such as the body, an excess of tamas results in mental heaviness: depression, nostalgic sadness, mulish stubbornness, pathological materialism and grasping attachment. An excess of tamas may arise from unaddressed mental patterns of insecurity, overeating, oversleeping, or overaccumulation of possessions.
Rajas pertains to the fire of unbridled passions, primarily oriented towards the future in a relationship of desire and greed. While rajas is naturally involved in drive and action in the world, fueling forward motion in life through the wish for expression and meaningful impact in life, an excess of rajas results in mental aggression: unbridled anger, powerful craving, jealousy, zeal, and selfish drive without consideration for the needs of others. An excess of rajas may arise from hyperactivity, hypersexuality, or aggressive language, music and marketing.
Sattva refers to the qualities of light, both in weight and in brightness. It is described as the energy of love, peace, joy and wisdom, and is entirely oriented towards the present moment. Much of the purpose of yoga may be said to be cultivating sattva, which may be achieved through meditation, mantra, service, selfless prayer, generosity, and acts of kindness and consideration.
Want to learn more about yoga philosophy? Check out this lecture series on the Yoga Sutras!
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.
The seven main chakras run along the Sushumna Nadi, which correlates to your spine. This primary energy channel starts at the Muladhara (Root) Chakra at the base of your spine and runs up through the Sahasrara Chakra at the crown of your head. Each chakra is an energy center with correlating color, essence, sense, gland or organ, karmic relation, and physical issues. These three chakras are in your lower body.
Mulahdhara Chakra is located at the base of your spine, is associated with the color red, the essence of earth, the sense of smell, and the testes and ovaries.
Muladhara is concerned with satisfying basic needs such as food, shelter, safety, in other words, survival. The karmic relation is to parents, home, money, employer/employee and those people involved in life’s basic necessities. Often, if you’re dealing with issues with these areas, problems can arise in the feet, legs, sacrum, and base of the spine.
Asanas to balance Muladhara include standing poses like Virabhadrasana I (Warrior I) and seated poses like Lotus or easy pose.
Svadhisthana Chakra is in the pelvic region, is associated with the color orange, the essence of water, the sense of taste, and the adrenal glands. It’s referred to as “Great goddess” or “Her favorite standing place.”
Svadhisthana is concerned with emotions, dreams, creativity, and relationships. The karmic relation is to people you’ve had sex with and/or been romantically involved with, creative or business partners, children, trust, addictions, and personal boundaries. If you’ve experienced issues with pleasure/pain, anger/jealousy, lack of intimacy/creativity or dreams fulfilled, you’re dealing with the second chakra. When you’re out of balance here, problems with the reproductive organs and digestive/elimination issues can manifest.
Asanas to balance Svadhisthana: Forward bends, Baddha Konasana (butterfly), Paschimottanasana (seated forward fold), Virasana (hero’s pose.
Manipura Chakra is in your solar plexus or navel, is associated with the color yellow, the essence of fire, the sense of sight, and the pancreas. It is called the “Jewel in the city.” This chakra is the line between your lower and higher consciousness.
Manipura is concerned with your ego, personality, gut feelings, and all activity motivated by the desire to be seen and acknowledged. The karmic relationship is to others who you’ve hurt to increase yourself––criticism, judgment, gossip to make yourself feel better. Physical issues with your stomach, digestion, and assimilation can arise when out of balance.
Asanas to balance Manipura: Twists like Parivritta Trikonasana (twisting triangle) and Ardha Matseyandrasana (seated half-lord of the fishes.)
This week, remind yourself that when you’re stretching your hips and hamstrings, you’re also balancing your sense of stability and personal boundaries. Try this week’s classes and see you feel––inside and out.
Erin Wimert - Lower Body Release
Desiree Rumbaugh - Strengthen, Protect, & Heal the Lower Back
Cicily Carter - Sacral Chakra Flow
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.
Read more about the healing benefits of turmeric here and in the meantime, let’s get blending.
Please leave me a comment below and let me know what other ways you’re getting this tasty superfood into your daily diet.
With love and turmeric tastes,
Jules
Totally Turmeric Green Smoothie
Yield: 1 quart
2 cups coconut milk 1 banana ½ cup mango ¼ avocado 1 small lemon, peeled 1 in. fresh ginger 2 cups kale 1 tsp. turmeric
In a high-speed blender, blend coconut milk, banana, mango, avocado, lemon, ginger, kale and turmeric until creamy.
Jo Schaalman and Jules Peláez are co-authors of two books 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 and their brand new The Conscious Cleanse Cookbook! Together they’ve led 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.
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.
Short bursts of exercise, or ‘exercise snacks’ can reduce health risks and benefit your heart and brain, and can help lead to quicker weight loss. This is because when you engage in shorter bursts of activity, like a 10 minute workout, 2-3 times a day, you elevate your heart rate each time. This can help to reduce blood sugar levels and decrease the risk of metabolic disorders. Short bursts of exercise can also help to boost your concentration, memory and your overall mood.
HIIT workouts are a great way to incorporate short bursts of high-intensity movement that get your heart rate elevated. A study in 2017 showed that many people, while willing and knowing of the many benefits of exercise, don't actually have the time available to workout regularly for longer periods of time. Shorter, high-intensity workouts like HIIT can help to provide the same, or better benefits than longer periods of exercise - it actually can help you to lose more weight than longer periods of less intense exercise.
Going from being inactive to active, or even just moderately active, can reduce your risk of premature death by 72% also. And in addition to physical benefits, you can also improve your mental health.
High intensity means that you should be working out hard enough that you can’t talk or sing while you’re working out - this is called the ‘talk test’. If you’re able to talk and sing, that counts as light exercise. If you can talk, but not sing, that’s moderate exercise, and if you can’t talk or sing along to your music, that’s working out vigorously.
Going to the gym first thing in the morning or after a long day can be hard, and you can be more likely to not push yourself if you’re tired, if you’re low on energy and short on time, you won’t see the benefits of exercise as much. But, most people have a few moments of downtime in our busy days - perfect to fit in a quick workout.
Perhaps you could wake up a little earlier, and use that extra time to fit in a high-intensity workout, just for 10 minutes. Or you could fit a workout in your lunch break, or even during the workday if you work from home and are able to. If you find a few different periods during the day to get active, you’ll be able to meet that 30-minute goal super easily.
Making a plan to help you stay on track can also help you to meet your daily exercise goals easily. Schedule in those 10 minutes of movement 3 times a day, and put it in your calendar or set an alarm to remind you. If you stick to the time, you’ll be more consistent and you’ll see results a lot quicker.
If you’re the sort of person who says they never have time to workout - try exercise snacking today. To help you out, this week our class focus is on shorter, sweeter, and sweaty yoga practices - which you can get done in less than an hour and still see all the benefits of a longer practice.