Kapalabhati pranayama technique creates fire and power and is wonderfully detoxifying for you. This breathing practice builds heat in the body and raises your energy levels leaving you feeling refreshed and invigorated. If you have ever been to a Kundalini yoga class, you have most likely done Kapalabhati breathing.
How to practice Kapabalbhati breathing: Sit up tall, exhale completely and relax. Then take a small inhalation and begin Kapalabhati with a quick forceful exhale out of your nose. The quick strong exhale will draw your belly in and blow air out of your nose somewhat forcefully, and it will make some sound. From your strong exhalation, your inhalation will come naturally, like a rebound effect. Once it comes in, exhale again forcefully. Continue to repeat this pattern over and over, up to 60 times in a row (try at least 25-30 times to get the full effect). Apply forceful exhalations out of your nose and passive inhalations, and you will start to engage your core and build strong inner fire and heat.
* This is powerful pranayama, so it may not be suitable for everyone, especially if you are pregnant, or have high blood pressure.
Now that you know how to practice this pranayama technique, here are some remarkable reasons why you'd benefit from practicing this!
10 Benefits of Kapalabhati:
Boosts lung function
Removes toxins and other waste materials from the body
Can improve concentration by removing stagnant, heavy, distracting energy from the body and mind
Helps reduce belly fat, by working the abdominal muscles
Kapalbhati boosts liver health and helps maintain the change in albumin and globulin (natural proteins) levels due to liver-related ailments
Helps support metabolism and digestion and promotes weight loss as a result
Can help sleep quality and relieve symptoms of insomnia
Improves kidney function
Mood-boosting and can help relieve depression and anxiety
These are just some of the many benefits of Kapalabhati. Of course, all of us are unique, so some benefits might be more prevalent for you, than for others. Explore for yourself, by practicing this breathing technique and noticing which benefits are most pronounced for you. Below is a 5-minute guided Kapalabhati class, you can do from the comfort of your own home.
Pranayama: Kapalabhati with Pradeep Teotia
Harness the power of ritual to maximize the benefits of your yoga practice. You probably already have rituals in place for many aspects of your life, from your career to your dinner plans to how you start each day. A ritual is essentially a set of habits you repeat regularly, often in a special or ceremonial way.
One way to commit to a consistent, powerful yoga practice is to create a sense of ritual around it. Whether you choose to energize your day with a morning yoga practice or soothe your senses with yoga in the evenings, here are 3 simple ways to uplevel your practice:
Create a Dedicated Yoga Space: A powerful way to enhance your yoga practice is to set aside either a room or a corner of a room specifically for yoga and meditation. Sometimes it’s tough to filter out distractions, like the television nearby or your partner sitting on the couch watching you.
You can make it as simple as a spot cleared out for your mat and props or more elaborate, with a small altar including candles, small statues like Ganesha or Lakshmi or Shiva, and decorations that help you shift into yoga mode the minute you step into the area, not just when you unroll your mat.
Set a Specific Schedule (ideally the same time every day): Repeating an action at the same time ingrains the action into your system. Your body will be ready to breathe and move, even before you’ve consciously decided it is time for yoga.
Journal Your Experience: Power exists in the written word, so find a beautiful notebook and keep it in your yoga space. One of the most impactful journaling rituals is a gratitude practice. Take a few minutes to write down three things you’re grateful for, every single day, despite the circumstances. In addition to feelings of gratitude, try writing down how you feel before your practice begins and after Savasana.
One of yoga’s magical powers is how it impacts our emotions and thoughts. If you’re feeling angry or sad prior to practice, note that down. Then compare when you’re finished and see if you were able to lighten up. Refer back to your experiences whenever you want!
This week, we’ve got four classes for you that celebrate the power of ceremony and ritual. Try one or all of them for inspiration to create your own.
Mark Morford - Devotion Intensive II: Arms to Hold
Elise Fabricant - Morning Yoga Ritual
Life Force Project - Sacred Ceremony in Nature
Bone broth is all the buzz in the health food world these days. And I’m not talking about broth or stocks that come in a box or a can. These shelf-stable soup bases don’t have the same nutrients and vitality of a homemade broth. They can be fine in a pinch but they don’t share the same superfood status of bone-stewed liquid gold. True bone broth comes from the slow-simmering of animal bones, together with scraps of meat and lots of nutrient-dense veggies. The result is a flavorful elixir of health.
Just as the good stuff in juice becomes highly bioavailable once you remove the fiber, slow-cooking bones, meat, and vegetable deposits concentrated nutrients into the broth for easy absorption. Bones, such as those from chicken, beef, turkey or even fish, transfer their minerals to the broth, which in turn, help us to strengthen our bones and teeth. Bone broth also delivers ample protein, like collagen, which helps our joints stay strong and flexible. The abundance of amino acids free-floating in bone broth is highly effective for rebuilding our tissues too.
Not only can sipping homemade bone broth promotes healthy skin and quick wound healing, it can also boost digestion and immunity by reducing inflammation in the gut and healing the tissues that line it. The best part of broth is that it’s easy to enjoy at any time: every morning, during illness, coming in from the cold, and even during a purification weekend!
Since bone broth is such a powerful source of nutrients, it’s important to make sure you start with good “clean” bones. If shopping in the grocery store, always choose organic bones and meat. If you have access to local agriculture, check with local butchers and ranchers to make sure their animals are healthy and raised on a clean diet before buying the bones. By getting to know your meat supplier, you can often find less desirable cuts of meat (like chicken feet), which will deliver more nutrients for less money!
Although time is a major ingredient when it comes to making your own bone broth, the actual process of making it is very easy and hands-off. This recipe is great for beginners because it uses a common roasting chicken and any combination of organic vegetables. While basic and flexible, our recipe employs specific tips that will optimize nutrition. Soaking the bones in vinegar, for example, helps pull out the minerals while the addition of onions and garlic promotes mineral absorption into our bones.
Ready to take the bone broth plunge? Be sure to leave me a comment below.
With bone broth love, Jules
Back to Basics Chicken Bone Broth
Yield: 2 quarts
Ingredients:
1 cooked chicken carcass (about 1.5 pounds of bones) 10 cups filtered water 1 TB. apple cider vinegar 1 large onion, quartered 10 cloves garlic, smashed 2 cups chopped organic vegetables (carrots, celery, mushrooms, parsnips, zucchini, leeks, etc.) 2 TB. fresh herbs, chopped (rosemary, sage, thyme, oregano, etc.) ½ tsp. freshly ground black pepper ½ tsp. sea salt, or to taste 1/8 tsp. cayenne pepper (optional) 1-inch chunk fresh ginger, sliced (optional) Juice of half a lemon Large handful fresh parsley, chopped
Directions:
After removing all edible meat from the chicken put bones, skin, and connective tissues in a large crock pot. Add 10 cups of filtered water (and a bit more, if needed to cover the bones). Add the apple cider vinegar, cover, and let soak for at least 1 hour.
Add the onion, garlic, vegetables, herbs, seasonings, and fresh ginger (if using) to the bones and water. Turn the crock pot on low, cover, and cook for 24 hours or at least overnight. As the broth cooks, skim off any foam that forms on the surface. The liquid will cook down some but you may add more water if the level drops a lot.
A half-hour before the broth is done, add the lemon juice and fresh parsley. Take a sip and adjust seasonings, if needed. When the broth is done, remove the lid and allow the broth to cool. Following food safety precautions, make sure the broth has cooled to 70 degrees Fahrenheit within 2 hours.
Once the crockpot is cool to the touch, pour broth through a fine sieve and/or cheesecloth to strain out all bits of bone, vegetables, and herbs. Refrigerate. Once chilled, a layer of fat may form at the surface. This fat helps the broth stay fresh longer and can be scraped off or added to cooking. If there’s enough gelatin in the broth, it may turn into a jelly which is great! To reconstitute, simply heat the jelly in sauté pan, adding a bit of water, if desired, to thin.
The broth will keep in the refrigerator for 5-6 days and it can be frozen up to 4 months.
Variation: Broth can also be made on the stovetop. Follow the same steps as above for soaking the bones. When it comes to turning on the heat, bring the broth to a boil first before turning it down to simmer at very low temperature for at least 8 hours. Exercise caution if simmering overnight!
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.
If you’re looking to lose weight, making a few small changes can actually be easier than one or two big changes, and it’s more likely that you’ll be able to stick with it. Making healthy changes can be hard, and it can be made harder if you set unrealistic goals. Small changes mean you're more likely to stick to your plan, so here are our tips to help you throughout the day.
Switch to low-fat or non-dairy milk
Using lower-fat milk or milk alternatives is a really easy change that you will hardly notice. If you eat cereal or drink a lot of milky hot drinks, you can save many calories in a week, just by switching from whole milk to skim milk for example.
Check labels
Many foods can contain high amounts of added sugar and salt, so make sure you check the labels and don’t fall for any claims on the packaging like added vitamins without looking at the full list of ingredients. Look out for things like whole grains and no added sugars.
Switch out your bread
Choosing wheat or gluten-free bread is much better for you than white bread. You can also make your breakfast healthier by switching out butter for a reduced-fat spread or choosing toppings such as a poached egg, tomatoes, or even mushrooms.
Switch to healthier snacks
One easy change to make is to switch out chips for something like unsalted nuts. Nuts can contain nutrients like iron and zinc and are better for you. You could even switch out for an even healthier snack like carrot or cucumber sticks.
Add more fruits and vegetables
Adding in some fruits or vegetables to every meal helps to make you healthier. Think about which you like, and add them to your meal, perhaps a side salad in your lunch, or some berries or a banana as dessert. Vegetables especially are a great source of fiber, vitamins, and minerals, and also can lower your risk of heart disease
Choosing leaner meat
Meat can contain varying amounts of fat. Choosing leaner or lower-fat versions can really help to reduce your saturated fat intake. Removing visible fat like skin and rinds, and also grilling meat, can help to reduce your fat intake.
Try going veggie
Choosing a vegetarian option such as beans, lentils, instead of meat can help to reduce your saturated fat intake, and help to add healthy fibers to your diet. Also, you can change from meat to fish, for a healthier choice.
Switch your carbs up
Switch to whole-wheat versions of bread and pasta to add more fiber to your diet. Also, checking your portion sizes is a great way to stay healthy, with starchy carbs ideally making up around a third of your food.
Make your hot drinks healthier
Instead of ordering a usually full-fat latte, or milk heavy drink, try a cappuccino or a skinny latte, which will reduce your fat intake without you really noticing. Alternatively, try black coffee, such as a filter coffee or an americano, to really reduce your fat intake. And always try and say no to things like whipped cream, syrups, and toppings which can really add up the calories to a hot drink, as well as increase your sugar intake.
Even better, reduce your sugar intake by switching to a low-calorie or natural sweetener. Experiment to find one you like the taste of, as they can all taste a bit different. You can also gradually reduce the amount of sugar you use, till you get used to a less sweet taste and you can skip it entirely.
Cut out sugary drinks
Drinks like fruit juice are a great source of vitamins, but they are very high in natural sugars - this means that natural sugars are released from the cells of the fruit in the juicing process. Try to stick to a small amount, or even better, eat fruit instead of drinking juice. You can also switch to no-added sugar fizzy drinks to reduce your sugar intake.
Drink more water
When you don’t drink enough water each day, your body can confuse your thirst with hunger. Increasing your intake of water can have a huge impact on how much you eat during the day. Try to carry a water bottle so you have a reminder of how much water you need to drink on a regular basis, and set goals for yourself to drink some water a while before you eat, to help curb your appetite.
Look at the texture of your food
Did you know the texture of food can influence how much of it you eat? Soft foods like ice cream are easy to overdo, as the texture is very soft and easy to keep eating. Foods that you have to chew for longer are harder to overeat, so be mindful of the texture of your food while you eat it, and watch how much you eat.
Get enough sleep
Finally, the level of sleep you get can influence your weight. Not getting enough sleep can increase stress levels, which can increase the likelihood of gaining weight. Additionally, the less time you spend asleep, the longer you are awake and the more time there is to eat. Try and get at least seven hours of sleep each night.
By Amy Cavill
Make yourself stronger, with these yoga classes for strength, right now!
We are often a reflection of the world around us and world events. If you’ve been feeling heavy, you’re not alone. We are living through a time filled with an excess of tamasic energy. Many external circumstances are beyond our control, but yoga can help us manage our behavior and perspective.
Different situations call for shifts in our yoga practice, so we can maximize the benefits of our time on the mat to match how we are feeling. Many students shared with us that they’d gained weight and were interested in a yoga program that would help them in their quest to burn calories and lose weight. We’re excited to share we’ve got a new two-week Yoga for Weight Loss Bootcamp designed to help you push your physical limits to beat stress and help you tone your muscles, strengthen your bones, and feel lean and luminous.
One way to feel lighter inside and out is through more vigorous styles of yoga––ones where you break a sweat, get your heart pumping and stimulate your endorphins. Stoking your inner fire will quiet your mind, activate your digestive, circulatory, lymphatic, and endocrine systems. It’s a great way to exit a state of emotional and physical stagnation and generate an overall sense of wellness.
When you feel comfortable in your own skin, it bolsters your self-confidence. We frequently emphasize and discuss the emotional and mental benefits of yoga and sometimes downplay the physical. But why can’t we emphasize the physical asana if that’s what we’re craving or that’s what we need at any given time?
Everything is connected and sometimes, it takes pushing yourself in a class designed to make you sweat and burn calories to access the emotional and mental benefits. Physical benefits include keeping your heart healthy, your blood pressure balanced, and your weight in check. We all want to be our healthiest and that doesn’t mean having to conform to a certain body type or look a certain way. Vigorous workouts play an important role in keeping your immune system strong, your mood elevated, and your metabolism chugging along at an optimum rate.
If you’re craving a program that will dial you in for two weeks of daily practices curated just for you, sign up for our upcoming yoga challenge. You’ll feel great inside and out!
One of my all-time favorite foods is chips and salsa. In fact, one of my typical indulgences is chips and salsa with a coin-style margarita con sal.
Usually, if we eat out at a Mexican restaurant, my entree of choice is a fish taco (grilled not fried, sub the cheese for avocado) on either a corn tortilla or lettuce wrap. Check out the recipe below, if you’re not cleansing.
Enjoy the fish tacos and be sure to leave me a comment below. Do you have a favorite Mexican dish that you’d like us to makeover the Conscious Cleanse way?
With love and zesty tacos,
Jules
Zesty Lime Fish Tacos with Cucumber Radish Salsa
Yield: 6-8 small tacos
1 cup cucumber, julienned ½ cup radish, julienned ¼ cup red onion, diced 1 ¼ tsp. sea salt, divided Juice and zest of 1 lime, divided 1 tsp. ground cumin ¼ tsp. smoked paprika ¼ tsp. ground turmeric 2 pinches of black pepper ¾ – 1 lb. cod or other flakey white fish 1 TB. coconut oil 2 cloves garlic, thinly sliced ¼ cup cilantro, chopped, plus more for garnish 1 tsp. apple cider vinegar 1 head Bibb lettuce 1 avocado, sliced
Instructions:
In a medium bowl, make the salsa by adding cucumber, radish, and red onion. Cover vegetables with 1 teaspoon of sea salt and set aside for 10 minutes.
In a small bowl, mix the lime zest, cumin, paprika, turmeric, remaining ¼ teaspoon sea salt, and black pepper. Rinse the fish fillets and pat them dry with a paper towel. In a shallow dish, rub both sides of each fillet with the spice mixture, shaking off any excess. Set aside.
Transfer cucumber-radish salsa to a colander to rinse away the salt with warm water. Rinse the bowl out and return the vegetables to the bowl. Add the lime juice and stir to coat. Set for 10 more minutes.
In a saute pan over high heat, add coconut oil and allow the pan to get very hot. Once the oil is shimmering, turn the heat down to medium and add the fish fillets. Cook each fillet for about 3 minutes on one side and turn over. Add the sliced garlic to the pan. Cook each fillet on the other side for about 2-3 minutes, or until fish is cooked through and flakes easily. Remove fish and garlic from the pan with a spatula and allow to rest for at least a minute on a paper towel or clean plate. Once rested, gently shred into pieces using a fork.
Return to the salsa and add ¼ cup cilantro and apple cider vinegar. Stir to mix.
To serve, spoon ⅓ cup fish, a tablespoon or two of salsa and a few slices of avocado to a lettuce leaf. Garnish with additional fresh cilantro, if desired, and fold in half to eat.
One morning at my 5:30 am Mysore Ashtanga practice, I had one of those days where my body went on strike. Everybody has those days, where technically we can and have done all (or most) of these postures with grace and ease, but that day… not so much. My muscles fought back in even the simplest forward bends, my spine wouldn’t loosen up, and as a result, my inner-monologue was…well, let’s just say it was less than yogic.
Asana practice has two real main functions in the yogic tradition: to prepare the body to sit and meditate, and to open and balance energy lines in the body to facilitate personal development (so one can be comfortable in meditation internally). Typically on these days of physical ‘strike’, I’m left to contemplate in my Savasana what in my body/emotional patterning is so out of whack that it causes my entire physical being to seize up.
And it becomes days like these where one really begins to practice yoga. No, not Triangle Pose and Headstand, but Union with the Self. And apparently today myself is a little tough to look at.
The beautiful thing about practicing yoga is that it can be anything to anybody: we have dozens of styles of yoga spanning from extremely exercise-y and non-spiritual to extremely spiritual with minimal postures. We have classes with very little talking or music and classes that resemble a Krishna Das concert. And if Asana isn’t your thing, you can still be a yogi – you can chant, meditate, practice Bhakti or Tantra. You can practice in a studio, at an ashram, at home, in the park. There’s something for everybody.
But the one thing yoga is not is all smiles, hugs, and chanting ‘Hare Krishna’ all the time.
Yes, sometimes it can be those things. That’s how American culture got the stereotype of the flowery yogini dressed in vibrant clothes, a headband, sandals, and hugging everybody she meets. And yes, those people are out there – but yoga is not that way all the time.
Yoga is difficult in oh so many ways – physically, mentally, and emotionally. It’s a constant process of breaking down to build up, letting go to create space – and inevitably yoga WILL make you take a long hard look at yourself in the mirror and make you face all those things we’ve been holding on to and avoiding for years.
Yoga isn’t designed to be an easy practice, and it certainly wasn’t designed to be a happy joyful practice all the time either. Yoga is a parallel to life, and both of them are a bitch to participate in (but we must).
I sat with my discomfort this morning for an extra-long time, and in my meditation afterward (after the 20 minutes of complaining in my head about how ‘unsuccessful’ today was) I realized that today’s practice served me more meaningfully than the last 20 graceful fluid practices before it.
By Elise Fabricant
Elise Fabricant is a top teacher on YogaDownload.com. She's also always at your service for one-on-one coaching. If you’re ready to make big changes in all aspects of your life, sign up for a complimentary clarity session with her from her website here.
If you are trying to be healthier, you might find that a quick fix or a fad diet never lasts and you find yourself slipping back into old habits. This is because as humans, we are creatures of habit, and if we want to see and make long-lasting positive changes in our daily lives, we need to work on improving habits one at a time. However, this way to a healthier and happier life doesn't need to be difficult or overwhelming. Making one small change every day for two weeks can be the secret to transforming your habits.
Here are 14 simple habits you can add to your day, over the course of two weeks. Feel free to add these daily intentions to your daily yoga, in YogaDownload's upcoming FREE 2-Week Yoga Challenge: Root and Rise.
Day 1 - Drink more water
We need water to function, and we need to drink it every day! Generally, an adult should be drinking around two liters of water a day - but listen to your body and your thirst and drink accordingly. When we are hydrated, this is the first step to a healthier lifestyle!
Day 2 - Think about what you’re drinking
This one will come easily once you increase your water intake. Whenever you drink something, try to be mindful of if it is good for you. Sugary drinks are one of the ways we consume more sugar and calories without realizing - and they don’t give our bodies any nutrients. Try water or green tea instead of sugary drinks or alcohol.
Day 3 - Eat more mindfully
Now we’ve nailed the drink, it’s time to think about what you’re eating. When we eat while on the go while working, or watching TV, we don’t pay attention to what we’re putting in our mouths. One of the best ways to be more healthy is to be mindful of your food, and if it will give your body nourishment and nutrients. Try to only eat when you’re hungry, and stop eating when you’re full. And try to chew more, as this helps digestion.
Day 4 - Prioritize sleep
Sleep is a vital part of our health - from producing serotonin to managing blood sugar, it impacts every part of our health. Getting at least seven hours of sleep a night is important for improving your health - but listen to your body, as you may need more.
Day 5 - Reduce junk food
Our favorite foods can be hard to resist, and hard to consume in moderation. But regularly indulging is not great for our healthy diets, so try to remove temptation. Don’t stock your cupboards with junk food, and delete those delivery apps off your phone. Removing things that are sugary, fatty, and greasy from temptation makes it so much easier to resist.
Day 6 - But avoid too many low-fat products
This might seem counterintuitive, but many low-fat and nonfat products can actually contain sweeteners and artificial flavors - which are not good for us! Dietary fat in moderation is fine, and it actually adds flavor, which makes our mindful eating more enjoyable!
Day 7 - Practice self-love
Day 7 is a big achievement! Practice some self-love and appreciation for yourself. Kicking old bad habits is really hard, and if you’ve been sticking to the above steps you’ve been working really hard. So try to take some time out for yourself and do something nice to make you happy.
Day 8 - Cut out sugar
Cutting down on sugary beverages will have helped, but now it's time to cut back in other areas. This can be a very hard challenge, but if you cut back on the amount of sugar you consume little by little, it can transform your health. So many studies show that the amount of sugar you consume can affect your health in a negative way, so it’s all about moderation.
Day 9 - Consume more fruit and vegetables
Eating more fruits and vegetables will improve your health, but it can be hard sometimes to incorporate them into your diet. Make a list of the different fruits and vegetables you like to eat, and think about your plan to add them into your diet. Try to make them a part of every meal and snack, and buy a little at a time so they don’t go to waste.
Day 10 - Try protein in the morning
A high-protein breakfast can help to curb snacking throughout the day. Protein in the morning reduces the amount of a hormone called ghrelin - this stimulates the feeling of hunger - in the blood, way more effectively than a high-carb breakfast. Try eating protein and see how you feel afterward, and incorporate it into your morning routine.
Day 11 - Brush your teeth properly and floss
We all know we’re supposed to floss twice a day, but sometimes we can forget. Try to carve out a good amount of time in the morning and before bed for a proper oral hygiene routine, and you’ll soon start to see the difference.
Day 12 -Move more
It’s time to start exercising. However, it doesn’t need to be overwhelming, try to make some small changes to get moving every day. Try to take the stairs, go for a walk instead of getting the bus, do at-home online workouts or yoga classes, anything to get you moving at least 30 minutes every day.
Day 13- Start to meal prep
Meal prepping is one of the best ways to keep a healthy diet on track. Healthy snacks and meals in the fridge mean we are more likely to choose them rather than ordering takeout. Pick an afternoon or an evening each week that's dedicated to preparing your meals. Try salads, vegetables that can be cooked, fruits, boiled eggs, and other healthy treats that you can eat throughout the week.
Day 14 - Practice gratitude
Finally, this one’s for your outlook on life. People aren’t happy because they have nothing going wrong in their lives, they choose to look at the positive in each situation. So try to find one thing each day that you’re grateful for.
2-Week Yoga Challenge: Root and Rise. The challenge is free for everyone and starts on April 11th!
“Yoga is 99% waste removal.” -TKV Desikachar
TKV Deiskachar was a legendary yoga master and son of the father of modern yoga, T. Krishnamacharya. He built upon his father's teachings and was one of the most respected leaders in the yoga world. One of the primary themes of his therapeutic approach to yoga was that its purpose was to cleanse the body, mind, and emotions. He often spoke of the importance of “burning away the rubbish” to find one’s highest self.
You know that tangible feeling of lightness after you deep clean your house? Not simply running the vacuum and dusting off the surfaces but digging deep and purging the junk or rubbish. Receipts for items you purchased three years ago, ticket stubs, a collection of socks without their mates––stuff simply taking up space as opposed to adding value to your life. We’re all guilty of allowing clutter to build up and not simply in our surroundings but in our bodies, minds, and hearts.
If you’re feeling lethargic and weighed down physically, a vigorous practice will help you sweat out toxins and energize you. If you’re in the mood for something more mellow, a Hatha or Yin class could be the perfect way to help you feel lighter. All styles of yoga will rev up your digestive, circulatory, and lymphatic systems. When your body feels stagnant, your mind and heart are also not operating at optimum levels of vitality. Cleaning and clearing out is a powerful way to fill yourself with clarity, calm, and purpose.
Often, we have repetitive negative thoughts and emotions and unless we work to process and release them, they color our entire life perspective. Use your yoga practice to promote clear thinking and positive emotions. We’ve got an incredible 2-week yoga challenge coming in April which will help you release whatever is weighing you down and leave you feeling rejuvenated and refreshed. We’ll have a variety of classes of different lengths and styles each day so you can choose what suits your mood and schedule.
By committing to a daily habit of yoga for two weeks, you are essentially clearing out your overcrowded closet––tossing out the junk and creating space to welcome in the new. Join us and receive classes to your inbox every day and feel refreshed in two weeks.
I do a little cupboard cleanup at least once a year where I try to use up all the odd ends of dry ingredients that I have laying around. The raw buckwheat here is one of these ends, but it does not mean that I do not like raw buckwheat – I do! I just rarely eat it in savory versions as my favorite is buckwheat muesli that I just realized have not even shared with you, so I will fix that soon.
But this simple dish here is a quick weeknight dinner that comes together in around 30 minutes and most of this time you don’t need to do anything. Just chop your veggies throw everything in two pots, transfer some of the first pot over to a second one, stir a little and you are done. Easy!
You can also substitute almost everything in this meal – cauliflower instead of broccoli? Of course! Adding in zucchini? Why not! Replacing buckwheat with say, quinoa? Surely it would work! Just open your fridge and cupboard, see what you got and get creative!
Raw Buckwheat with Broccoli and Beans
Serves: 2
Cooking time: 30 minutes
1 cup of green beans
1 cup broccoli
Drizzle of oil for frying
1 onion, chopped
1 cup raw buckwheat
2 tbsp sundried tomatoes, ribboned
1 cup butter beans
The juice of ½ lemon
Salt
(Vegan) feta cheese to serve
Bring a pot of water to boil, season heavily with salt and cook the broccoli and beans until your liking. I prefer them still a little crunchy, but it is up to you! Save the water!
At the same time, fry the onion on medium heat until translucent, then add in the buckwheat and a few ladles of the water you cooked the vegetable in (no point in wasting this flavor and nutrition) and let it simmer for 15-20 minutes stirring now and then and making sure there still is enough moisture (add extra if needed).
Once the buckwheat is almost tender, add the sundried tomatoes, butter beans, season with lemon juice and more salt if needed.
Lastly, mix in the greens.
Sprinkle some feta cheese on top to give a little extra tang and creaminess.
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.
Many Full Moon blessings to you all. Our world is shifting rapidly, and we're all awakening, expanding, and collectively moving together into new horizons. Next month will be a whirlwind. Stay connected to your highest visions. This moon marks the completion of a cycle and brings a new cycle, a new epoch, a new order forward. What you hold in your mind, and within your heart are building and gaining form, keep the space clear.
Understand your environment, the waves you bring into space, and how you are being led. Consciously choose what is taken in, and engaged, it is building you and becomes a part of the new creation and self. Dharma has been reforming for the last 8 months and reaches a point of freedom this month. Two days before the Full Moon marks a point of energetic liberation. It liberates the self from previous masks, encasements, and works to open creative, generative forces of nature to birth a new beyond known horizons. This freedom also releases confines to karma. Yes, karmic balance is occurring and feels almost instant, either in understanding or in experience. An important aspect of this karma clearing is due to the reference point, or release of old confines no longer causing a reactive energetic effect within the self. It also shows that dharma ownership requires karmic ownership. Taking responsibility for all thoughts, actions, and all forms of creation within the now awakens a new form of inner power, resilience, and co-creative responsibility.
The wisdom carried forward will show how to be fruitful with efforts. Understand your resources, the cycles of life, and your lifeforce. It will be about serving the collective to know self. Mars rules this month and is rebuilding the ego and inner mind. We have shifted into a new time frame. Fertilization (the seed within you) is occurring carrying the next generation through wisdom and order. Protect the seed, keep movement and execution close to heart- through the guidance of the heart. The masculine and feminine are united, exalted, understanding the co-creative components awakens new faculties.
Contracts are being carried out, service and connection beyond ‘lives’ and for life. Many will begin to receive what you have wished for, or feel more connected to personal vision and directive. Many will come into new unions, roles, and awaken greater faculties. Collectively and individually we unify the self into new heights of self-realization. We are all being asked to receive what they have put into motion and creation.
The next framework for creative desires now moves into earthly form the ordering-divine intelligence. April will be a powerhouse of forward movement and expansion-blooming fruition. Do not hold your vision as something to be attained, or a wish into the future. It lives in the present within the heart, it is important to sense this emergence within. A new life requires lifeforce, the connection between temporal and eternal. Take responsibility for personal being-ness, ownership moves the mind to understand the nature and effects of energy exchange, as well as illuminating through junctures of connection and links.
Understand how the universe draws through you. The fabric of the field, the planets, the forces of energy you command with your ‘being’. Mind the ‘being’. Doing no longer defines this go around. Be the love, emulate it. Freedom of new expression, the vibration of waking up. It’s a milking, drawing through you for all. Fertilizing the fullness of the ideal self from the soul serves beyond the self, it enriches us all. Be true to your potency, your potential, to the gold within your heart.
New revelations, recognition, and integration of the unknown is occurring powerfully. It is a refraction from September of knowing self as unique within the whole. There is a lot of relaying energy, moving forward quickly and building new. See between hinges and joints, the spaces between, the fractures. This reveals what keeps us separate from self, inner knowing, and each other. It will also show the false links, or connections that lack integrity. As within, so without. These links, junctures, or connections will reveal themselves dualistically (what is and was gained, what no longer holds, and what is needed to stabilize). There is a lot of wisdom and magic in these connection points.
Lastly, remember that your very being draws divine intelligence and gifts unto the Earth. Every thought draws from the divine lifestream to be birthed into individual experience and expression. This month connects the mind beyond 'me' and into a greater embodiment of collective power. The ordering of one's world will follow the mental nature. Focus on inner love, contentment. Remain humble. Remember your humanity. Desire and dharma move forward for new life through divine connection and to bring heaven unto earth through the heart of soul.
Asanas to work with this moon:
Seated open twists
Pigeon Pose
Warrior 2
Practice Geenie's Yoga & Astrology program now!
By Geenie (Gemma) Celento
Gemma, distills the ancient science through the stars. A teacher, Vedic astrologer, and Ayurvedic Practitioner Gemma unites Tantra through the wisdom of the skies and the power of plants. Based in Italy, Gemma's work and passion is rooted in guiding others through the sacred sciences to awaken the magic within and around.
Is anybody else ready to lean into the powerful transition of the Equinox? Here at Yogadownload.com, we’re ready for that push of energy from Mother Earth to help us align with nature. Whether you’re celebrating the move into longer nights in Autumn in the Southern hemisphere or eager for the blossoming of Spring in the Northern hemisphere, we are all experiencing the change in the seasons.
When we harness the seasonal shifts to empower our individual intentions and move with nature’s ebbs and flows, we can better implement our true desires. The cycles of the moon, the hours bathed in sunlight, the fluctuations of heat and cold all impact us––we are a part of the natural cycle, not separate. This world influences how we feel on every level––our bodies, our hearts, and our minds.
Here are three ways to amplify the Equinox’s energy:
Use nature to help you manifest your dreams! Carve out some time to take a walking meditation and journal on your reflections of how it feels to tune into the changes and cycles of the seasons. Write down your intentions for either the seeds you’re planting in the Spring or layers you’re shedding in the Fall.
If it’s Spring where you live, take your yoga practice outdoors and savor the warmth of the sun on your skin, the kiss of the breeze through your hair, and the stability of the earth beneath your feet. Absorb the fact that no matter how cold and dark life can become, the cycle of new life arrives each year. Trust that new flowers will blossom again.
If it’s Autumn, it’s time to appreciate the leaves falling and the recognition that we must shed layers to make space for new feelings, thoughts, and experiences in our lives. Dedicate some time to shift your awareness inside and notice what is no longer serving you and let it go. Look to the shorter days and longer nights as a signal that taking the time to rest and restore your energy is vital to bloom again.
A regular yoga practice requires you to be a good gardener––whether it is time to plant seeds or harvest them. Try one of the specially designed classes we’ve curated for you this week. Each one is perfect for when you’re on a journey of transition, on or off your yoga mat.
This week, align yourself with the Equinox and reaffirm your connection to the Earth and to everyone around you.
Jackie Casal Mahrou - Daily Decompression 2: Unwind
Natalie Maisel - Ostara Ritual
Christen Bakken - Rockin' Bhakti- Sacred Transitions
The recipe is from spring 2020 when we had our first lockdown here in Estonia. I remember it very clearly as I was supposed to be in Jamaica and in Miami, but then life happened, the world became a crazy place, and I still haven’t taken this trip. Maybe this year! Fingers crossed.
Anyway, as I had planned a three-week holiday and prepped well with doing all my work for this time beforehand and yoga classes were canceled, I just spent 3 weeks at home cooking, drinking (smoothies mostly, but also cocktails as I was supposed to be on holiday after all), cleaning out all the forgotten corners of my home and binging on I don’t even remember what, but most likely some cooking competition. And here I am almost two years later and I still have not gone on that trip!
I will not even tell you about all the goodness in spinach and this smoothie (it definitely is good for you containing loads of vitamins, folates, and antioxidants), but keeping your nutrition balanced during health trouble definitely helps a faster recovery!
So go, go make this smoothie now and be transported to a holiday!
Oh, one more thing – if you use all the ingredients in their frozen form, then let them thaw slightly before processing unless you have a very powerful blender. I usually use fresh pineapple and frozen banana and spinach, and this works well.
1 cup of pineapple cubes (fresh or frozen)
½ cup coconut milk
1 banana (fresh or frozen)
3 ½ oz frozen spinach
Add all ingredients to a blender and whizz until smooth. Serve immediately adding a few slices of pineapple as a decoration. Feel free to add an umbrella.
Smoothies are usually not considered indulgent, and neither is spinach. But whizz together this smoothie containing quite a bit of this leafy green, call this a pina colada, and feel like you are on vacation!
Massage with hot stones is an ancient technique that can fill you with the pure energy of nature. The technique of massage with natural stones is based on the natural reaction of the body to cold and heat. However, the stones themselves play an extremely important role in this mystery. Some say stones are some of the oldest inhabitants of our world, absorbing the energy of the cosmos and stars, earth, and water for thousands of years. In the process of stone therapy, minerals transfer the accumulated energy to the human body, healing ailments and soothing the soul.
What kind of stones are used for massage?
Stones of different geographical origins are used, from places ranging from Peru, Argentina, the Indonesian islands, the USA, Italy, and Norway. One of the favorite tools of stone therapy is called jadeite — a cobblestone of rich green color from Japan or China. It rightfully takes the place of an emperor among hot massage stones. Jadeite is attributed to the properties of an amulet and a powerful stabilizer, able to influence the course of energy in the body.
Some points on the body respond to the touch of a hot stone, while others are activated by the action of cold stones. This is the essence of the technique. In thermal massage, basalt is most often used because it equally involves all types of energy. This stone cools down slowly, generously sharing its warmth with the person. Exposure to cold is carried out through pieces of marble.
Masters of massage say that the strength of the impact of each stone is determined not only by its temperature. The weight, the degree of smoothness of the surface, the shape, the charge, and the ability to retain heat have their influences too.
How does stone therapy work?
Masters, who influence the patient's body with stones, always keep in mind the spiritual component of the interaction. Four elements co-exist in each stone: the power of fire and the calmness of the water, the life-giving energy of the earth, and the unstoppable wind. It is believed that on a subtle level, stones absorb negative emotions, tension and neutralize negative, disease-causing energy. And in return, they fill us with the pure energy of nature and can help beat depression. But how does this work in the physical body? After all, we are unable to see the movement of subtle energy.
The work begins with the spine, the ears, the temples, the feet, and the palms of the hands. Literally, in a couple of minutes there is a feeling of pleasant warmth, the skin turns red, the blood vessels expand. The capillary blood and metabolic processes are the first to react. This is followed by a massage with cold stones, which causes vasoconstriction, which stimulates the outflow of lymph, eliminates stagnation in the veins, and normalizes the functions of the vegetative nervous system. Indirectly the endocrine and immune systems respond to the influence, deep mechanisms of energy harmonization are activated, relaxation sets in.
Alternation of cold and heat, competent influence on certain points causes response at the level of lymph flow and capillary blood circulation. Stress, worries, and fears are released on the physical level, giving way to relaxation and peace. The body literally comes alive. Another positive effect of stone therapy is the increase in endorphins. The patient feels a rush of joy and relaxation, and the body triggers self-healing mechanisms.
A stone therapy session usually begins and ends with a hand massage. The gentle, gliding touches first prepare the skin, making it as receptive as possible to the action of the stones. And at the end, the massage enhances relaxation, supports endorphin levels, and soothes. If you're a massage enthusiast, consider treating yourself to a massage with natural stones next time to experience these unique benefits.
By Ellie Yantsen
Want extra relief and nourishment for your back? Enjoy this Yoga for Back Pain program!
The benefits of yoga are becoming more well-known and mainstream. That said, there is still a sizable part of the population who would like to practice yoga, but get stuck on some common excuses of why they can't. Whether they believe these excuses or not, these common myths are busted below and can help motivate you to get onto the yoga mat and experience this practice's immense benefits.
1. I’m too busy for yoga. Classes never fit my schedule.
Yoga is now available to you any time and from anywhere you have an internet connection! Try online yoga classes on YogaDownload from the ease and convenience of your home or hotel room or office. Classes online are also shorter than a lot of classes in studios. Rather than an hour or more for a class, plus the time to commute there, you can put a 20-minute class on, from the comfort of your home. Regardless of your schedule, you can always find a time to practice yoga.
2. Yoga has gotten so expensive. I’m too broke for such luxury.
Many studio owners are recognizing that regular drop-in class prices may not be accessible to folks during these hard economic times. They are responding by offering more affordable classes at certain times of the day.
Furthermore, it is now more affordable and more convenient than ever to practice yoga online! Platforms like YogaDownload give you unlimited access to yoga classes at any time for the price of lunch and half the cost of some studio drop-in classes.
Regardless of the monetary cost, yoga is an investment in yourself and your well-being and worth the money.
3. I’m too inflexible for yoga. I have to get in shape first.
I can’t speak for other yoga teachers, but my classes always emphasize compassion for your body and practicing without judgment or criticism. We start with where ever you are and go from there. All bodies can benefit. Yin yoga is a great place to start a yoga practice, as there’s no emphasis on range of motion – i.e. no perfect pose to work towards. And, if you are still intimidated to hit up a regular class, private yoga sessions to work with you individually can help! YogaDownload also has a 3-week program for inflexible beginners.
While we celebrate offering yoga classes that appeal and benefit a wide range of individuals, it’s also important that we provide niche classes that are created for specific populations. Who doesn’t want a yoga class that recognizes we may need something different at times? It’s a great reminder that we aren’t alone in that need, we’re part of a community.
There isn’t an identical path for any of us. We’re all unique. Individually perfect or perfectly imperfect. What really matters is how you feel during and after your yoga practice. Whatever your personal experience, there’s a universal premise that yoga is a process of turning inward. Of getting quiet so you can truly be present. Of finding your brightest inner light or—gasp- even achieving Samadhi or enlightenment.
The yogic path is outlined in Patanjali’s Yoga Sutras and begins with Yoga Sutra 1:2 Citta Vritti Nirodha––which translates to learning to calm the mind’s fluctuations or learning to direct your attention where you wish it to go. What’s beautiful about yoga is the journey to achieving calmness and clarity doesn’t have to progress in one particular way. There is no perfect pose and no perfect practice. Our needs fluctuate depending on the season or the season of life we’re in. If the end result is that you uncover your best self, you shed the layers weighing you down and shine bright, isn’t that actually the “right” path for you?
This week we’re offering classes that embrace certain populations. Robert Sidoti is back with another offering in his Yoga for Men program––classes that take into account the strength, mobility, and anatomy unique to guys. For our Spanish-speaking yogis, Michelle Smith’s has a new class just for you.
Claire Petretti Marti, a twelve-year cancer survivor, created her Yoga for Cancer Recovery class to help manage physical and emotional side-effects, and rebuild strength and mobility. And for Seniors, Jeanne Dillion’s Gentle Chair Yoga for Neck & Shoulders targets posture and stress relief, all while in a seated position. Check out these and other classes that may be perfect for you this week.
Robert Sidoti - Yoga for Men 4: Becoming a Priority
Claire Petretti Marti - Yoga for Cancer Recovery
Jeanne Dillion - Gentle Chair Yoga for Neck & Shoulders
How would you describe your perfect birthday cake? For me (Jo), carrot cake is the ultimate birthday feast centerpiece. It’s always been my favorite cake since I was a kid. And every year I try to re-create a new favorite version!
My birthday was just last week, so I’ve been daydreaming about a new carrot cake recipe for weeks now. My friend and nanny Kerry is an amazing baker, so I asked her to make my daydream into a reality. I wanted this cake to be a spin on the typical carrot cake flavors while incorporating elements of my favorite grain-free pumpkin rolls with a citrus cream for some extra decadence and an extra veggie punch.
The end result is this super flavorful and delicious Carrot Cake with Citrus Cream!
And now for the highlights: this Carrot Cake is gluten-free, dairy-free, grain-free, low-sugar, coconut-free, AND soy-free — making this an extra easy cake to share. Plus, if you want to make it vegan, you can simply swap the honey for maple syrup. It’s super easy to adapt!
What makes this cake really special is the addition of canned pumpkin in the cake which keeps it extra moist and prevents it from drying out. The added Citrus Cream frosting perfectly brightens the earthiness of the pumpkin and gets its rich creaminess from organic palm shortening.
The clementine juice in the frosting also enhances the sweetness of this cake without having to add lots of sugar. This way we could reduce the added sweeteners to a little bit of honey mixed with a few tablespoons of monkfruit, which combine perfectly with the raisins in the batter for balanced but minimal sweetness.
If you love carrot cake, you have to give this version a try. It’s sure to be a hit wherever you serve it — even my kiddos love it!
With love and cake crumb kisses,
Jo & Jules
Carrot Cake with Citrus Cream Frosting
For the Cake:
1 15oz can pumpkin purée 3 tbsp lakanto 1 tbsp honey 2 tbsp palm shortening, melted 1 cup Himalayan buckwheat flour 1 cup cashew flour 2 tsp ground cinnamon 2 tsp ground ginger ½ tsp ground cloves ¼ tsp ground nutmeg ¼ tsp ground cardamom 1 tsp baking powder 1 tsp baking soda 1½ cup shredded carrots (about 2-3 medium carrots) ½ cup raisins ⅓ cup walnuts, roughly chopped 1 15oz can of chickpea liquid (aquafaba) whipped
For the Citrus Cream:
2 cups palm shortening 2 cups clementine segments Zest of one lemon 3 tbsp lakanto 1 tbsp honey ½ tsp salt
Preheat oven to 350ºF and line two 9” cake pans with parchment paper. In a large bowl, combine the pumpkin purée, lakanto, honey, and palm shortening. Mix in the flours, spices, baking powder, and baking soda. Add in shredded carrots, raisins, and walnuts.
In a separate bowl, whip the aquafaba until it has stiff peaks and fold it into the cake batter in three parts. Divide the cake batter into the two pans. Bake for 25-30 minutes or until a toothpick inserted into the cake comes out clean. Allow the cake to cool completely before frosting.
To make the Citrus Cream Frosting, combine all the ingredients in a high-speed blender and blend until smooth. Once the cake has cooled, frost it and refrigerate until serving.
Lots of guys drive or sit at desks with their wallet or cell phone in their back pocket, but they can’t figure out why they moan and groan in pain when they stand up to leave the car or chair.
Here’s the physics: One butt cheek sitting higher than the other can trigger chronic pain in your back, hips, and shoulders, and set off foot cramps.
Here’s the physiology: Eventually, you may compress the sciatic nerve (it runs from each side of the spine down through the back of each thigh to the foot) and cause searing leg pain and numbness called sciatica. You also can aggravate the piriformis muscle (it’s near your glutes), which can irritate the nerve and trigger lower back and sciatic pain.
Here’s the fix: Get that wallet or cell phone out of your back pocket! Slide them into your front pockets or get a “man-purse.” Also, do stretches to restore alignment and relax tense gluteal and lower back muscles. Pilates and Hatha Yoga or Yin Yoga will help to counteract the years of sitting lopsided.
Get their wallets out of their back pockets for a month and see what happens in their bodies. Women, you’re challenge is to cease and desist with the high heels for a month. One lucky challenger will be chosen at random to win a free massage!
Practice this free yoga class with Elise!
Morning Yoga Quickie 2 with Elise
What is Yin Yoga?
In the simplest terms, Yin Yoga is a yoga style that holds passive yoga postures for a longer duration of time. These poses are usually held for a duration of between three to ten minutes.
The concept of holding passive poses for a longer period of time is taken from the practice of Hatha Yoga, where poses are usually held for up to ten minutes. Ten minutes can be a long time, as Hatha Yoga was originally practiced by monks as an austere practice - but when Hatha Yoga was introduced to common people it was modified to be between one to three minutes, to make it more accessible.
What makes Yin Yoga different is that only the passive poses are used. Muscle use is kept to a minimum, with muscles only gently encouraged to hold the posture without extra effort. As poses are held for a longer duration, props such as cushions and bolsters are encouraged. The poses are taken from Hatha Yoga but are given new names to differentiate between the two.
The History of Yin Yoga
Yin Yoga is a fairly new style of yoga, and it started in the late 1980s. While attending a Taoist Yoga class taught by martial arts champion Paulie Zink, Paul Grilley practiced holding the Taoist Yoga poses for long periods of time, from five to ten minutes. However, after practicing for months, Paul didn’t see much improvement in his flexibility. So, he stopped attending classes and continued to practice and teach dynamic poses from Vinyasa Yoga.
While he taught some passive stretching classes to his students and saw huge results. The quicker improvement in his students' range of motion led him to focus on these movements, and he started to call his classes Yin Yang Yoga, due to his interest in Buddhism. Even in Hatha Yoga, poses are held for up to three minutes - not as long as in Yin Yoga.
When poses are held for a longer period of time, the yin tissues are stretched. These are the deeper tissues such as the tendons, ligaments, and other connective body tissues. These tissues are less vascular, which means they are less supplied with blood, and also less elastic. This means they need more time to stretch, but stretching them increases overall flexibility, circulation, and range of motion.
Differences between Yin and other types of Yoga
More dynamic styles such as Vinyasa Yoga and Hatha Yoga, the movement makes your muscles do a lot of the work and stretch. Muscles are our Yang tissues, and they are quick to warm up and stretch, but also quick to cool down and rebound. So, when you only practice dynamic practices, you can gain muscle strength but not a wider range of motion. To have a healthy range of motion around our joints, we need to stretch the deep connective tissue and the joints.
Breathing is also an important part of yoga. The way breathing is regulated affects how the muscles and mind respond to a particular pose. In Yin Yoga, there is more of an emphasis on relaxed belly breathing. The focus is on long slow and deep breaths which are vital for letting the body relax and be in a pose for longer.
Benefits of Yin Yoga
The benefits of Yin Yoga are multiple, especially on the yin tissues. The Fascia tissue is stretched and stimulated by the long holds in the body. Stretching the fascia allows for an increased flow of nutrients, improving the overall functioning of the body.
The ligaments also benefit from Yin Yoga. The ligaments connect bones to bones, and they are stiff and strong and protect our joints from going out of place. Yin Yoga can gently stretch our ligaments and maintain the range of motion in our joints - keeping our body young.
Our tendons are the connective tissue that connects muscle to the bone. WIth dynamic exercise, the tendons can become short and decrease the range of motion. Yin poses can lengthen the tendons gently and retain the range of motion.
Yin yoga also helps to put gentle pressure on the joints, which revitalizes the joints and renews the fluids. This can help to increase the lifespan of the joints.
There are also a lot of mental benefits to Yin Yoga. Yin Yoga can help to release stress which is stored in our deeper tissues. Stretching these muscles in Yin yoga releases tension and stress, and you might feel an emotional response.
Yin Yoga can also help emotional balance. Yin Yoga stimulates our endocrine glands by pressuring them in longer held poses. The effect is an improved hormonal balance which also results in more balanced emotions. Sitting still in longer poses can also help to bring more mental clarity and focus.
If you are interested in starting Yin Yoga, why not try our 3 part series: Yin Yoga 101. This is a great way to introduce yourself to the practice and learn the basics while giving yourself a chance to reap the benefits.
Why we need Yin yoga now. We are all living at a pitch point in history and these last few years have been challenging on every level––individually and collectively. From living through a pandemic to times of war and strife, how can we find a balance inside and out? While yoga can’t solve all these major issues, it can help us create more space in our reaction time to find reserves of inner strength to handle the external events we cannot control.
Yoga’s many benefits, from increasing physical strength and flexibility to quieting the mind and balancing the emotions, come with consistent practice. Many forms of yoga, from the more active Yang practices like Ashtanga and Vinyasa to more passive styles like Yin and Gentle Hatha nourish us. But sometimes, when the world has so much active Yang energy, a more pacifying Yin practice helps us slow down and soothe our nervous systems.
If you’re new to Yin Yoga, this week we’re sharing a three-class introduction with Yin Yoga expert teacher Caitlin Rose Kinney. The classes are appropriate for all levels of experience. Yin consists of three tattvas or principles:
Find your edge in the posture.
Settle into a sense of stillness.
Hold the posture for an extended time, usually one to five minutes.
Yin yoga’s emphasis on only doing a few postures and holding for a longer time targets the ligaments, tendons, and fascia, as well as the internal organs like the kidneys and adrenal glands. Instead of working on the muscular level, this practice goes deeper for powerful relaxation and calming of the nervous system. Most postures are seated or lying down and can get intense!
Extended holds require you to focus on your breath and quieting your internal chatter. Because of the emphasis on hip openers, profound emotional releases often occur during class. Taking the time to get silent is a form of self-care and we all need that now more than ever. Physically, emotionally, and mentally, one of the main goals in Yin is to access a sense of surrender in each pose. If we individually grow more peaceful, our collective energy can impact the world.
Harness the stable quiet energy cultivated in Yin practice. These classes will balance out the active Yang energy that fills most of our days. You’re in incredible hands with this introductory program. Enjoy!
If you are a spice lover like myself, I am pretty sure this recipe will stay with you forever. This chili oil goes with everything. I enjoy it with my dumplings and noodles, drizzle it on scrambled eggs and use it on avocado toast. I use it to top my ramen soups and rice bowls. I sometimes even drizzle it on vanilla ice cream! You probably get the point, you can add this to anything!
Two good things about this condiment – first, making it is extremely simple. Yes, you will be handling hot oil, so I would not trust a kid alone with this recipe, but the process is very straightforward. Second, it keeps for more or less forever. Well, that is the theory because in my case the batch is finished within a few months. Actually, there is a third thing, and the chili oil makes a wonderful gift to give your heat-loving friend.
So, if you are ready to change your life forever give this recipe a go!
Chili Oil: You can add to anything!
Cooking time: minutes
2 anise stars
1 small stick of cinnamon
2 bay leaves
4 cloves
1 small onion, peeled and quartered
2 ½ cups rapeseed oil
2 cups chili flakes
½ tsp salt
Instruction:
Place everything besides the chili and salt in a small saucepan and bring to a gentle simmer. Lower the heat and let the oil infuse for around 30 minutes.
At the same time, place the chili flakes and salt into a BIG heatproof bowl. Big, as you do not want the hot oil splashing over!
Once the oil has been infused, pour it through a sieve over the chili flakes and mix.
Jar/bottle up and keep at room temperature up to a few months.
People are endlessly seeking happiness and motivation in their lives, trying all sorts of tricks to achieve them. While there’s no single secret to happiness and motivation, there are some academic insights you can implement into your own life to bring about a greater abundance of the two.
This article dives into the concepts of hedonia, eudaimonia, engagement, and their impacts on your happiness and motivation. Psychological and social research has led to the development of these concepts that have their roots in ancient philosophy but still bear fruit in the present day.
The Meaning of Hedonia
To understand the relationship between hedonia, eudaimonia, and engagement, you must first understand them individually.
The word “hedonia” comes from the Greek work “hedone” which translates to “pleasure.”
You may recognize the sound of the word from “hedonism” which is more commonly used nowadays. Hedonism may have negative connotations depending on where you come from, as religious organizations and certain philosophers have criticized it harshly.
It was viewed as a purely selfish form of physical indulgence with strong ties to morally deviant behavior. This, however, is an extreme view that does not apply to hedonia.
Hedonia, as modern psychologists understand it, is an umbrella term for a state of pleasure, comfort, or enjoyment. A state in which you are free of distress. Hedonic pursuits, therefore, are activities or indulgences that bring you closer to this state of being.
You can likely think of something you do in life simply for the enjoyment of it. This could be doing yoga, eating your favorite food, spending time with friends or loved ones, drinking a cup of coffee, or walking in nature. Anything you do to destress and enjoy yourself is potentially considered hedonia.
Understanding Eudaimonia
Hedonia and eudaimonia are similar in that they both have positive outcomes. However, in contrast to hedonia, eudaimonia relates to long-term achievement rather than short-term pleasure.
The ancient philosopher Aristotle first conceptualized eudaimonia, a word that literally translates to “happiness.” In his terms, it relates to activities that help bring about self-actualization, living true to your nature, and fulfilling your passions in life.
To look deeper into the meaning of the word, you can dissect it. “Eu” translates to “good” while “daimon” translates to “spirit.”
Thus, eudaimonia refers not simply to pleasure, but to fulfillment, enlightenment, living according to your perceived purpose and passion. It’s a complex concept to pin down with words, but that doesn’t stop contemporary philosophers and psychologists from trying.
In simple terms, you may think of eudaimonia as something that provides lasting and meaningful happiness as opposed to short-term, fleeting joy. There is often work required to achieve eudaimonia. For example, your daily yoga practice. While you may enjoy your yoga, it requires commitment and effort. The benefits of yoga are strength, vitality, and peace, which last a lifetime if you maintain your practice.
Another example is education. It requires work and effort, but through the pursuit of knowledge, you become more fulfilled and capable in life.
Eudaimonia often requires discipline while hedonia is much easier to sink into. Sometimes you don’t even have to think about it.
The Engagement Element
Engagement may be thought of as the level of attention you put into anything you do. The theory is that the more you engage with or attend to any activity, the more you get out of it. Signing up to do something is easy. It can be a split-second decision. But being present with the activity every time you do it is engagement.
To use yoga as an example again, you may come to your mat in the morning feeling grumpy and distracted. You have a thousand things on your mind, and you resent the 30 minutes you’re taking out of your day to focus on hip openers or sun salutations.
You may feel tempted to breeze through your poses without paying attention to the instructor, doing the bare minimum to look like you’re participating. It’s unlikely that you will reap much benefit from your practice in this state of mind and body.
If you’re committed to engagement, you may take a few deep breaths, put yourself in your heart space, and practice your poses with as much dedication and mindfulness as you can. This may not completely alleviate your stress, but your mind and body will benefit far more from choosing to be engaged.
Similarly, a student who does the bare minimum in class and in their assignments will be lucky to pass and will struggle professionally more than the student who shows up on time and works hard every day, regardless of their feelings.
An Energetic Intersection
Psychologists believe that a careful balance between hedonia, eudaimonia, and engagement is the closest thing we have to an instruction manual for happiness and motivation.
Eudaimonia spurs you to do things like study, exercise, meditate, eat well, help the needy, and advance your career. These things are great for the human spirit, but they are also taxing. They require tremendous amounts of commitment and discipline to maintain, which in turn causes us to become stressed.
Hedonia comprises all the big and little indulgences we allow ourselves to provide a counterweight to all the strain we take in pursuit of larger goals. Eating that chocolate, spending a night out with friends, going on holiday, taking that afternoon nap, these are all things that when practiced in moderation provide us with joy and comfort that alleviates stress.
Engagement overlaps with both of these concepts. Whether you’re working hard to achieve a personal or fitness goal or simply taking some time to enjoy the little things, you should allow yourself to be present and engage fully. If your mind is in a thousand different places, you will not reap the full benefits of hedonia or eudaimonia.
With that in mind, strive to be present while doing yoga, but also strive to be present while having fun with your friends. Both are necessary for us to stay happy and motivated, and both will bring you closer to your truest expression of self.
By Sophia Bennet
Want more motivation at work? Do the yoga breaks at your desk program for increased focus and productivity!
Posture is something that most people can stand to improve a little. Our heads, necks, backs, and shoulders get put under pressure every day, and it’s easy to not realize how tight they can become. The easiest way to improve posture and ease tension in the upper body is to make little changes throughout your day, and not even all of them need to be done at once. Here are a few things that could be damaging your posture and upper body, and a few ways to combat it.
Slouching on your commute
We all know that slouching can be an easy habit to fall into, and it can be debilitating to your posture. While we can all slouch throughout the day, we are probably more aware of it when sitting at home, or even more so at work when we have to sit up and look at a screen for most of the day. But many of us can slouch on our commute, perhaps when tired after a long day of looking down on our phones while on the train. This can actually make neck and back problems worse. Studies have shown that vibrations caused by trains and cars can actually make you slouch more, by relaxing and sedating your muscles. Try to make an effort to sit up straight on your journey.
Talking on the phone
We’ve all needed to go hands-free while we’re on the phone, to jot something down or tackle an issue. But did you know that cradling your phone between your shoulder and your ear will affect your neck muscles and ruin good posture, even if you do it for just a few minutes every day. Try using headphones or a speaker to ensure you don’t damage your posture while on a call.
Take breaks and stretch
Whether you work on your feet or work on a desk job, spending eight hours of your day either sitting on a desk or strenuous activity can hinder your posture. When possible, try to take a few minutes every day to walk around, stretch and give your muscles a break during the day.
Don’t carry everything on one shoulder
It’s another habit to carry your bags on the same shoulder, day after day. But carrying on this habit can cause upper back pain, headaches, and sciatica, especially if you carry heavy bags. These issues can all hurt your posture and cause you to lean to one side due to weight. Try switching it up every time to combat this.
Wearing high heels
High heels are still very popular, and while a lot of people love them, it’s not the best shoe for your posture and your body. High heels can start to affect the way you stand, and eventually the way you walk because they cause your spine to start to sway unnaturally. If you do have to wear heels, try to stretch your calves as often as you can.
Bending forward with your back
If it’s lifting things that are heavy, or even doing something simple like picking something up or leaning forward, bending forward with your back can lead to serious issues with your upper back and posture. Try bending forwards at your hips, instead of bending with your stomach, and you will see a massive difference in your posture.
Don’t cross your legs
Even when you’re sitting down, the way that you position yourself and your legs when sitting matters. While it might seem second nature to cross your legs when you sit, you should actually avoid it. When you put one knee over the other, you lift your pelvis and this can actually cause a sore lower back and add to bad posture.
Sleeping on your stomach
While it might be comfy, sleeping on your stomach can put stress on your spine, and can make your posture worse. This is because when you sleep on your stomach, your spine can’t be in a neutral position, because all of your weight is at your center. Try sleeping on your back, or your side.
Now you know some of the things that can be making your posture worse, here are some ways to combat bad posture.
Wall slide
If you’ve been sitting in one place for too long, a wall slide is a good way to reset your body and your posture and remind yourself what a good posture feels like. It can also help to relieve tightness in your neck and shoulders. To do it, stand with your back and head pressed against the wall, with your feet a foot or two away. Try not to arch your back, and bend your knees slightly. Raise your arms, and this is the starting point. Now, slide your arms down towards your shoulders, keeping your back and head against the wall. Hold here for a moment, and then lift your arms back up to the starting point.
Child's Pose
Child’s pose is an easy pose that can help to stretch your spine and ease tension in your back. Start on all fours, then sink your hips back towards your feet - walking your hands out in front at the same time. Place your forehead on the floor, and relax and breathe deeply.
Shoulder blade squeeze
This exercise will help to improve your posture by stabilizing the shoulders and upper back muscles. Stand tall with your arms at your side, and pull your shoulders back and downward, as if you’re trying to get your shoulder blades to touch. Pull until you feel a slight stretch in your muscles.
Stop what you’re doing for a moment and check-in to see how you’re feeling. Turn your head from side to side, perform a few shoulder rolls, and reach your arms overhead. Are you carrying tension in your neck or are your shoulders rounded forward? Mental and emotional stress often manifests as poor posture which impacts not just your muscles, tendons, and bones but also your subtle body. Read on to discover how yoga for your upper body can help.
This week, join us and dedicate some time to developing and maintaining a healthy spine with classes designed specifically to prevent and alleviate back pain. Yoga’s three-pronged approach will help you discover whether the tightness and discomfort are coming primarily from your spinal disc issues, strained muscles or connective tissue, or your texting or driving habits. The great news is that regardless of the cause, yoga can soothe what ails you.
This week’s classes offer relief if you’re currently suffering neck and back pain while strengthening and stretching the muscles supporting your spine to prevent future issues. You’ll learn techniques to maintain a stable yet mobile spine and release patterns that could be causing injury. From gentle backbends to core strengthening moves and focused shoulder-opening postures, these targeted practices provide powerful benefits. When you open your shoulders and chest, you’re creating more space for your heart to stay emotionally balanced.
By softening the areas where you carry tension, you relax the muscles, which creates a corresponding emotional release. The upper body houses the higher chakras, from the crown of the head, Sahasrara Chakra, down the spine to the third-eye or Ajna Chakra, the throat chakra or Visshuda, and the Anahata or heart Chakra. These energy centers represent our connection to the Divine, our intuition, our center for authentic communication, to our seat of love and compassion, respectively. A yoga practice emphasizing creating freedom in your neck, shoulders, and back will positively impact your subtle body and mental health.
Check out this week’s varied classes and improve your posture, open your heart, and clear your mind. Reverse the damage from hunching over your computer, sitting too long, and holding anxiety in your neck, shoulders, and back. Here’s to feeling light and balanced!
Claire Petretti Marti - Yoga for Healthy Backs: Spinal Tune-Up
Shoulder Mobility with Kylie Larson
Desiree Rumbaugh - Strengthen, Protect, & Heal the Upper Body
Patrick Montgomery - Neck Nirvana
What could be better than chocolate? Chocolate and berries! Desserts that combine berries with chocolate feel like the gold standard.
These Raspberry Cheesecake Bites tick all the boxes. Raspberries give just the right amount of acidity and sweetness to the silky cashew-based filling. The luxurious texture and brightness of the tangy berries make this filling completely drool-worthy. And to top it all off, they have rich chocolate crusts that you’ll be tempted to eat all on their own.
We’ve added maca to this recipe for some added adaptogen-powdered oomph to your celebrations. Maca helps boost libido and fertility, improves energy, and may also relieve some of the symptoms of menopause.
The best part? These cheesecake bites can be whipped up in no time at all. There aren’t any complicated steps in this one — just some straightforward blending and freezing. For such an easy process, the payoff is huge. These bites look enticing and taste irresistible.
Plus this is a naturally sweetened recipe, so you won’t get the crash and irritability of your typical sugar-laden treats. These bites are a nourishing alternative that gives you all the flavor without the side effects. They’re also completely plant-based and gluten-free, which makes them extra easy to share.
With chocolate raspberry kisses,
Jo and Jules
Raspberry Cheesecake Bites
Yield: 4 Cheesecakes
For the crust:
¼ cup dates ¼ cup raw pecans 2 tsp cacao powder
For the filling:
½ cup cashews, soaked at least one hour Juice of ½ a lemon 2 tbsp palm shortening ¼ cup oat milk 2 tbsp maple syrup 1 tsp vanilla 2 tsp maca powder 1 pint raspberries 2 tbsp maple syrup
For the crust, start by blending dates in a food processor or blender for about one minute or until they turn into a paste. Take the dates out and pulse the pecans until the texture resembles flour. Add the dates back in along with the cacao powder and blend until combined. Line 4 slots in a muffin tin with paper liners and fill each with a generously rounded tablespoon of the pecan/date mixture. Press down with a spoon or fingers, and freeze while making the filling.
For the filling, place all ingredients in a high-speed blender and blend until smooth, making sure to scrape down the sides of the blender. Pour filling on top of the crust in the molds and let freeze at least one hour.
Cook raspberries with maple syrup in a saucepan until they break down and become a purée. You can strain out the seeds at this point if you prefer a purée without them. Let cool for at least two hours in the refrigerator. After topping the crust with the cheesecake mixture, add one teaspoon of raspberry and stir lightly with a toothpick before freezing for at least one hour.
Allow the cheesecakes to come to room temp for about 10 minutes before enjoying!