Yoga, Health, and Wellness Articles + Recipes

We all know how the next day feels when we don’t sleep well. Missing out on the recommended 7-9 hours of sleep nightly does more than just make you grouchy, it can affect your physical and mental health. During sleep, your body heals itself and restores its chemical balance. Practicing Yoga before bed to wind down is a better option than stimulating the mind with your computer, television or smartphone. There are different types of yoga for different goals. The best option to promote sleep is a sequence of gentle, basic postures at a slow pace. Bedtime is not the time for an energizing practice, save that for morning, afternoon, or early evening. *It is not unusual to fall asleep in the final pose, Savasna, so you might want to set your alarm before you start the sequence! Try these 5 Yoga Poses tonight for better sleep (they can all be done in bed):

Month three of sobriety and I find myself back in NYC, in the last hurrah of winter. The bitter cold hasn’t broken yet and my warm blooded skin is so ready for spring. My relationship to alcohol is tepid. I go out with friends and feel comfortable not drinking, but I do notice this desire to give to myself not only alcohol, but other indulgences that don’t necessarily serve my best self, not to mention my waistline. So this month I decided to explore what my alternatives are for treats, self care, and ways to give to myself. This month it was in the form of a fairly expensive facial, which I haven’t given to myself in 8 years.

I have been an avid yoga enthusiast for several years now. I started when I saw an insane post on Instagram of a guy pouring a cup of tea with his leg behind his head while standing reading a magazine. I couldn’t even touch my toes. I’ve also loved writing for as long as I can remember, so much so, that I’ve made a career out of it. I used to write stories, create fantasy worlds or make up imaginary characters. Creative writing brought my imagination to life. Creative writing and yoga can both take your mind to a state of presence and fuel the imagination. Here are five ways that yoga and creative writing, two seemingly different activities, can complement each other.

It’s no secret that yoga is great for your body. It helps build strength, flexibility and overall body awareness. However, did you know yoga is also great for your brain and has an array of benefits to arguably your most important organ? Here are 5 ways doing yoga can bring benefits to your brain and why! 1. Stay in the Present The practice of yoga, is really the practice of being present on the mat. Yoga has the power the bring back into the present, a mind that is off in the future trying to plan dinner for the rest of the week or worrying about an important phone call with your boss. By learning to be present during your yoga practice, you’re actually retraining your brain. You’re teaching it to stop worrying about the future and to concentrate instead on the present more in life. This results in less stress and an increased ability to think things through logically instead of defaulting to your typical stress reactions. Presence is powerful, can help our minds recognize the present moment.

If you happen to be new to cleansing, it’s easy to find yourself spending extra time in the kitchen as well as the grocery store filling your cart with all the new ingredients and healthy alternatives. At first glance, eating healthy may seem to be more costly, but today we’re gonna show you how to cleanse on a budget and save yourself some cash. For years, I ate almost every meal out. I bought prepackaged convenience snacks, indulged in specialty coffee and tea drinks and only shopped at “Whole Paycheck.” The Thai food takeout driver and I were on a first name basis. My thinking was, “since I’m just one person, it’s cheaper for me to eat out and not waste money and/or food by cooking for just myself.” Turns out, just the opposite was true, not to mention not as healthy. Over the last five years, I’ve learned that in order to make a quantum leap in my health I would have focus on fresh whole foods and prepare most, if not all of my meals at home. These practices not only make me feel good, but they’ve also made my bank account much happier too.

The inevitable urge to clean up their home, car or closet will soon emerge for people doing a food and/or yoga cleanse.. We call this the natural spillover effect. When you cleanse yourself on the inside and your mind isn’t running wild on caffeine and sugar, you start to think more clearly. When you’re thinking more clearly, you start to connect more deeply with your surroundings, oftentimes producing a spontaneous desire to clean out the junk drawer, reorganize your closet or donate the growing pile of stuff in the basement. [lemon rosemary cleaner] Tackling some of these big projects can feel quite liberating, especially if they’ve been energetically weighing you down (in come cases for years!). I had one cleanser tell me this week that she cleaned out her basement and now she keeps going back downstairs just to look at it because it makes her feel so happy and light. Sounds good, doesn’t? How would you like to feel this way about your entire life? While this might sound like a grand idea in theory, the reality is oftentimes much different. It can feel daunting and even downright overwhelming to think about all the ways in which you want to detox or change your space. For many of us, we can’t even keep up with the mail and the recycling, let alone all the other “should dos.”

Do you label your feelings as good vs bad? Do you push away the painful and only welcome the pleasant? Do you offer each of your emotions and experiences the same amount of energy? Do you ever feel grateful for your anger? Most of us, the answer is a simple no. We prefer the feel good over the fear based. It can be said it's better to be in a state of positive emotional health, more than in despair and suffering. Still, a full range of feelings is an inevitable part of the human experience and each unique emotion has the potential to teach us something worthwhile. For many, we welcome positive emotions with open arms, and kick and scream when negative emotions such as anger, disappointment, and sadness, are felt. If the end goal is one of acceptance and self-love, shouldn’t we have as much acceptance for our perceived weaknesses and uncomfortable emotions, as we do in our celebrated emotional triumphs and perceived strengths? We can only truly be at peace with ourselves, when we are able to experience peace even in the midst of uncomfortable emotions.

Most modern yogis agree it is a huge relief to focus on the simple “be”-ing of life, and that keeps us coming back to our mats every day. It really is easy to understand, considering how busy most everyone is in the Western world. However, the westernization of yoga through hatha yoga doesn’t change what yoga is except in that it evolves the practice. The word “hatha” in Sanskrit means “force”, and hatha yoga was established in hopes of “forcing” the benefits of the practice, as well as the practice itself, upon the individual. This branch of yoga is where we see a driven focus on the asanas. A contemporary twist to yoga offered by the western world are more fitness and sculpt based styles of yoga. As this trend continues to sweep North America, it has evolved quickly over the past five years alone. Many classes teach it as “yoga with weights” while others incorporate less yoga and more body-weight exercises, modeled as “fitness-style yoga”.

Are you stressed out and sleep-deprived? If you’re a student, you probably answered yes. You’re constantly looking for a way to relax. You’re trying to be more focused on the lectures, but you’re too tired to understand what the professors say. It’s okay. You shouldn’t feel guilty about facing challenges that all other students are dealing with. The only question is: what can you do to reduce your stress? Have you been thinking about trying yoga, but haven’t found the trigger yet? You’ve been admiring those popular Instagram yogis, but you were probably thinking: “I could never do this.” Guess what: you can. Plus, yoga is much more than just the poses. Under the surface you see on Instagram, there’s peace, focus, and success.

So my Dry 2018 has met the big Kahuna: a break-up! As I mentioned in Month 1, I’m not a huge drinker, but when this time of life comes around, your girlfriends (and sisters or guy friends, etc.) will no doubt hit you with “You need a drink” or “You can let that not drinking thing go now, right”? Well, not exactly. The advantage to being 36 and a yogi is that I don’t actually want to drown my sorrows. I actually want to feel them. I want to fully experience them and learn from them. I want to sit with them and see how I’ve helped create my current situation and how I can create something different next time. Mild drinking or smoking a joint or shopping or staying busy are all relatively acceptable forms of escapism in some yogi circles, but you reach a point in your life where you realize you either deal with it now, or deal with it later.

Vacation on your mind, but yearning for something different? Let’s retreat with a cause in the yoga haven of India, where the ancient science of the Vedas has proliferated into a compelling alternative lifestyle which is sustainable, self-empowering, and enriched with deeply seated wisdom. The legacy of yoga, meditation, and Ayurveda ricochets in this birth land of ancient yogis and world peace leaders. In the far North, the Himalayas stand in all its majestic glory where yoga has been a way of life since long ago. And in the deep South, in the tropical stretches of Kerala, Ayurveda, the priceless medicine of the Vedic civilization is still maintained in lived practices. Where else can you spend your days off to get rejuvenated and feel the power surging within at a cellular level, but here in India! Here are reasons why you must experience this awesomeness as your next vacation.

The last year has been full of doubt and uncertainty in my own craft. I’ve been teaching yoga and barre full-time for nine years and I’ve felt far less sure and confident of myself today than I did in the beginning. In a world where our worth as a yoga or fitness teacher seems dependent on class numbers, high amounts of followers and likes, and publicly-available Classpass and Google reviews, I have felt like I can’t compete. I’m not a competitive person and I never have been. I feel the pressure to be something extraordinary, to become a celebrity, to get people’s attention and have them care about me and praise me. I see the efforts that others in my community put into their social media and a sense of failure immediately fills my being. Everyone seems to have a professional photographer with them at all times, has unsurmountable inspiration and motivation while sporting the newest gear, the most perfect hair and a perfectly toned body to match.

Nutrition affects the health and performance of athletes, bodybuilders or anyone simply exercising to improve their health. Good nutrition plays a key role in optimizing the beneficial effects of physical activity. Learning to eat healthily can help you implement a healthy relationship with food and enjoy special treats and food that makes you feel better. Nutrition should be a priority for any athlete. Watching the best athletes in the world performing at such high levels, it is obvious there have been countless numbers of hours put into training at their respective sports. What may seem less obvious, is importance of the food these athletes eat, in helping them get into proper shape and maintain peak performance. Importance of Good Nutrition for Athletes Without proper nutrition, you will not attain your full athletic potential, and you are more susceptible to fatigue and injury. To achieve the full benefits of a well-designed performance enhancement program, you must include a balanced and nutrient dense diet.

Let’s face it: When you spend a lot of time at a desk, it’s all too easy for your mind and muscles to get fatigued, bogged down by the ongoing stress stemming from your job. You’re hunching over your computer, straining over documents and tightening your shoulders, even as you sit and type. Plus, there’s the mental pressure of deadlines and workplace conflict looming over you, making your body tense as well. Yoga is a great solution for this. It’s known for strengthening your body and easing muscle tension, while calming your mind and improving stress levels. But can you practice yoga in the workplace? The good news is, the answer is yes. Even when you’re stuck in a desk, there are several simple moves that you can practice that will provide the benefits of yoga right where you are. Through basic moves such as a chair cat/cow stretch or a short spinal twist, you can take steps to relieve back pain, clear your mind, improve your posture and more. Interested in regaining some of the clarity and energy you’d like to have on the job? Check out the accompanying infographic to get inspired with ways to practice yoga in the workplace, even during a busy, stressful day.

I’ve decided to stay “Dry” for all of 2018, and more importantly to share this journey with you all! It may not seem like a stretch to do a whole year without alcohol but for me it’s represents more than just staying sober. It represents being comfortable in my own skin. Alcohol has never been a super strong pull or vice, well ok, maybe in college when I’d be sober and diligently working towards a dance degree all week and when the weekends came we’d start things off with 5 shots of straight Absolut Vodka. Reality check! At 36 my relationship to alcohol is far from that youthful folly. A craft cocktail after a long week (or day) of work feels luxurious.

If falling in love is the best thing in the world, heartbreak has to be the worst. Heartbreaks are tough and understandably so; what you just believed to be true is no longer the case. While it may seem like your life is over, please know its not and you will get through this. Having gone through a recent heartbreak myself, I feel you. After I realized another romantic relationship had come to an end, I experienced many peaks and valleys of emotions. Luckily, my yoga practice has taught me many things like patience, non-attachment and compassion so I was able process the breakup in a healthy way. If you’re going through a heartbreak right now, please know you are loved by many. Then read on and test out my 10 steps to break away and return to you. STEP 1: Breathe. Take a deep breath. Inhale through the nose. Exhale out the mouth. Repeat as many times as you need to calm your nerves. Your breath is your strength, your energy, your life force. Even in times you find yourself in complete disbelief, just breathe. When you heart is broken and you can’t imagine another day without him, just breathe.

Within us all, rests a powerful warrior. An ally, full of belief, support and courage. A passionate protector, ready to go into battle when there is risk. When harm comes your way, your inner warrior rises into full defense. The reaction of your inner warrior is usually not to external threats, but to the struggles which we create ourselves. Called to action by ego, doubt, fear, ignorance, self-sabotage and neglect. The battle of your inner warrior, is to restore and reveal your best self. Fueled by passion, the inner warrior is strengthened by being open, raw and real. Life experience cultivates wisdom and calling on our inner warrior inspires resilience. Intelligent and articulate, our warrior is fine tuned to rise when needed, acting in support of our highest self. Think of your warrior as your biggest cheerleader.

What if the answer is simple and is hidden in your daily cup of coffee or tea? Datamonitor states that in Australia alone, the “hot drinks market had total revenues of $1.4 billion”, so there is plenty of opportunity to practice the art of being mindful when you indulge in your favorite cup. It is weird to think that I grew up hating coffee. The smell made me feel sick and up until my mid twenties I was disgusted by the idea that anyone would want to drink the stuff. Fast forward a decade and I enjoy a barista made cup each day. It’s not the caffeine, as I am someone who can consume the last sip and take a nap a few moments later. I like the taste but I’m not addicted or obsessed by it. I have given up and can easily do so again, with no side effects. For me, it is the ritual, an indulgence, a romantic gift to myself celebrating how amazing my day and therefore my life is.

Did you know babies can instinctively swim from their first second out of the womb? It’s true, and I highly recommend dipping your toe into the hundreds of adorable online videos demonstrating it. When underwater, they naturally know to hold their breath, and on the surface, they breathe deeply and fully, utilizing their bodies to the fullest capacity. When you notice a baby’s breath, it is obvious to see their relaxed, expansive, and unrestrained nature. It’s the way we are all meant to breathe. Yet, for many of us slightly larger humans, that skill of deep breathing disappears, overshadowed by stress and worries. The perfection of the present moment is easily lost amongst a sea of distractions. As it turns out, babies are the masters of the key to wellness. The quickest and easiest path to health is through returning to our baby bliss is through deep breathing and complete surrender to the present moment. This is the ultimate stress antidote.

I spent most of my youth in rainy Oregon. When I moved away it was to even gloomier England. Throughout my childhood I was known as grumpy, bratty, and moody (i.e. a “difficult kid”). I’ve done a lot of work on myself since then, arriving finally at a place of happiness, health and ease. One of the best gifts I’ve ever given myself was to move to a sunnier locale. I was 20 when I transferred colleges and ended up in sunny Arizona. Although the drama of the early 20s continued, I was able to see that with enough sunshine I was not an inherently gloomy young woman, but rather susceptible to Seasonal Affective Disorder. Seasonal Affective Disorder, or SAD, is a type of depression that corresponds with the changing of the seasons, usually provoking symptoms to start in late fall or early winter. Signs and symptoms of SAD may include:

Yoga in itself is a very unique discipline and contrasts what fitness and exercise represent in ways. It is called a discipline simply because it is one; a very complex discipline that has existed on earth for centuries at least. Yoga is a sacred journey. It is a spiritual practice, not solely focused on health and physicality. Today, it is a positive part of the lives of a growing number of people worldwide, as it continues to gain in popularity and people practicing. Then, there’s fitness, which is growing in popularity as well. For many, the fitness lifestyle is sought-after and is more than just a hobby or practice. Most people want to look and feel fit. For some, going to the gym has even become a social event, with a sense of community. These are just a few reasons the number of gyms and fitness centers in the world have increased tenfold in a very short period of time. Although different from yoga, the fitness industry is a lucrative industry that is also doing good for people’s well-being.

I was listening to a podcast the other night and the woman speaking said that meditation makes life a little “LSD-y.” I burst out laughing and nodded my head with understanding. Every day I feel like my senses are becoming sharper as I choose to show up more presently in life. Maintaining a meditation practice has been a priority of mine and I seem to be getting a lot of feedback that I should continue doing it. I’ve come to believe that life will give us feedback if we’re being present or not. We know when we’re taking care of our minds, our bodies, our relationships, our responsibilities… We know because life begins to flow more smoothly, we feel more confident and connected to what’s going on. Things feel lighter. Life also gives us feedback if we’re not taking care of those things, things begin to feel sloppy and awkward. Life feels a little heavy. Meditation trickles into every area of my life. Since I spend so much time teaching, that’s where I get the most information about the state of my mind. If I’m off my game, I know that it’s time to start re-prioritizing things so that I can get back on. I love teaching more than ever right now and I’m totally certain that I’m on the right path. The more present I become, the more I know what’s going on. It feels good to know what’s going on because that’s when we can begin to shape our reality and our life.

Aim to live in a perpetual whirl of inspiration. The source of inspiration is different for each individual but produces the same result- a feeling of peace, acceptance, surrender, and excitement for the flow of life. Ahhh, how great does it feel to pop out of bed, ready to kick the days booty?! If only we could infuse our lives with a constant feeling of inspiration… maybe it’s not as hard as we think. Often, you’ll find inspiration within your own heart- guiding you fearlessly and motivating your actions. Acknowledge this- inspiration will naturally arise depending on your day, your activities, and your life situation. Some periods of your life will flow abundantly with creative energy while other times, you might feel as if you’re sleepwalking through existence. Of course circumstances occur which you cannot control. You’re not alone if you find yourself on a constant rollercoaster of inspirational ups and downs. However, you do have a choice to make habit and consistency of bathing in inspiration every morning.

We all face a point in our life where things need to change. We can be directly inspired or have a traumatic life event shake things up. Either way many millennials are trading in the booze for green juice. For those suffering from a far greater issues of substance abuse, while challenging, it can be a simple, solvable and affordable choice. That is the good news. I love yoga but when I was drinking and doing these practices, I didn’t get the full benefits, because I wasn’t really doing the work. As a woman, society has always programed me to never feel like I was ever good enough. I didn’t look by normal standards to what people would consider “beautiful” and I struggled my whole life with the skewed perception of me as a person. So I drank. As most do to feel accepted in social settings. However, I learned some things along the way about being sober and spiritual and where these paths cross and where they don’t. So I am here to impart my humble experience about getting sober and becoming a yoga teacher and a spiritual person.

Psychoneuroimmunology (PNI) is a field of research that deals with the interaction of the central nervous system, the endocrine system, and the immune system, and how these systems can be altered through behavior and stress. The immune, nervous, and endocrine systems communicate to maintain health. All of the systems are interconnected. The interest in PNI is the effects of thought and emotion on our health. Stress affects the entire Be-ing, nerves, cells, tissues, and systems of the body (individual and global). Stress if held, can disrupt nervous, endocrine, and immune system functioning resulting in “dis-ease." What is our body communicating to us? Controlling stress begins with taking control of the feelings we hold in our mind, because our feelings determine our thoughts we hold in the mind. Thoughts are profound. Scientific research is showing that thought actually travels faster than light. The challenge is bringing the thoughts/feelings from the subconscious into the conscious mind. Once conscious we can cognitively work in shifting perception and behavior. Are the thoughts/feelings true? Feelings, conscious or not, are causing your thoughts and beliefs, influencing your behaviors, and the effects you are now living. It is possible, to live what you truly desire in your life. This is good news. When we venture into the journey of healing we create the space for others to heal as well. We have the capacity to heal all relationships, all contacts just through mindfulness and single pointed focus.