Yoga, Health, and Wellness Articles + Recipes

For the Audio Reading & Full Moon Resources This Full Moon marks the fulfillment, and nurturance of the ‘I AM’ through a new conscious evolution. At this pinnacle point, we have reached a monumental aspect within the collective consciousness. The Full Moon lights up in Abhijit a ‘lost’ nakshatra (lunar mansion) which marks the return to higher consciousness. The theme of this lunation will shower down nurturing cosmic prana and work to expand the sense of being into greater conscious ownership of one's divine plan. Saturn and Jupiter continue to play a prominent role through this Full Moon. They are working to reshape self-aware consciousness through subject and object. The subject/object shift is how one sees self within reality. It is duality into creation. The mental shifts have reached a level in which the individual mind is more settled, more reassured, more aware of boundaries, and even aware of dislikes. This is a part of redirection. The energies are strengthening one’s own inner guru. These forces will work to expand the mind so one can take on who they are becoming. This ownership and consciousness shift will unite ‘I AM’ into a new state of understanding and embodiment. It will work to shift the restraints one believes is possible.

With curiosity, I applied a new lens to my Yoga practice — is it good for my longevity? It’s a wonderful puzzle to consider the arcs of Now, the Future and the possibility of an Elder Future and how every moment I am planting seeds, or making choices, that impact all three of these stages of life. What does a yoga practice look like that is an offering to all three of these versions of me? Before I share what I’ve found to be true for me, let me share a bit about my existing framework.

If we asked you to share your number one reason to practice yoga, what would your response be? Answers run the gamut from spiritual enlightenment (Samadhi) to physical mastery of asanas like handstand or Hanumanasana, to mental health benefits like stress relief. Whether you step onto the mat for the spiritual, physical, or mental aspects of yoga, you are receiving all the benefits. What if we suggested you regard yoga as life insurance? Consider your yoga practice through the lens of preventative healthcare, a tool to ensure you’ll continue enjoying a long life to the fullest. Yoga helps keep our bodies strong and supple, our minds alert and open, and our hearts softer and more compassionate. To sustain a lifelong yoga practice, check in with yourself. Are you doing the same things out of habit, but it no longer gives you the same joy or energy?

Enjoy this simple and delicious yellow smoothie. Tropical flavors are great for waking you up in the morning. The use of Greek yogurt provides you with much-needed protein that you require to keep you going for the rest of the day. Bananas are the most important ingredients in most healthy smoothies, as they are loaded with potassium, magnesium and create a thick lining in your stomach which protects your digestive system. Make yourself this smoothie in the mornings and you have your healthy breakfast in a mug! Ingredients:

We can feel at home, anywhere. By nature, I am not the most settled person. I travel constantly and I haven't really had a home base that I would confidently call my own. Over the last few years, I’ve changed locations dozens of times across multiple countries. I’ve lived in places for no more than 6 weeks at a time. It’s been an exciting adventure and I wouldn’t trade it for anything. Through my experience, I have learned to bring my sense of “home” with me wherever I go. A master nester, if you will. I have become accustomed to picking my life up, putting it on my shoulders, and moving to the next destination. Kind of like a turtle, my home is always with me. Lately, the idea of continuing to travel drains me more than it inspires me. It’s clear that I’m craving stability. I’m craving security. I’m craving a home base. I recognize all of these as Root Chakra needs. We all have them.

Bad days can happen to anyone, even the most positive of us. Anything from a stressful day at work, something you love breaking, getting caught up in traffic - somethings, things go wrong and we feel like life just well, sucks. While we can’t manage absolutely everything in the world to ensure we never have a bad day, we can do some small things everyday to boost our mood, no matter what life throws at us. Start the Morning Right If you don’t start you first 20 minutes of the day by getting up and doing something, it’s been said it can have an impact on the entire rest of your day. To avoid your whole morning, afternoon and evening being an uphill battle, try and do something productive in those first 20 minutes, if its meditation, going for a walk, making a healthy breakfast, or catching up on some positive news, it will boost your mood and start you right for the rest of the day. Drink Water Drinking water can help to energise your body, support healthy weight, improve your brain function and also improve your sleep. Sounds great! Try and drink between 2-3 litres of water a day, and try and drink some first thing in the morning - yes this means before your morning coffee! Top tip - try to drink room temperature water to help it be absorbed more quickly to rehydrate you faster.

One of yoga’s greatest benefits is the process of tuning into your thoughts and emotions and understanding your own personal truth. When we utilize the tools of a consistent yoga practice, we learn to tune out distractions and external influences and listen to our internal voice. Avidya or mistaken perception is ignorance––the fundamental inability to see things as they are. The practice of yoga is moving away from these misperceptions toward Viveka, the ability to discern and see clearly. The physical practice aids us in relaxing our muscles and begins the process of delving deeper into our psyche. Yoga teaches us that all we need is within us, we simply need to pay attention. Patanjali’s Yoga Sutras include the eight-limbed path of yoga. The Niyamas, or moral observances, are tangible steps to achieve a calm and peaceful mind.

Mushrooms are good! One of my favorite things to forage, but of course, spring is not the high season for mushrooms (at least not in Estonia), so today I used king oyster mushrooms. I have made the same recipe with button mushrooms and while still delicious, king oysters work the best here. I like that they are not too watery and of course, the fact that 2 mushrooms are enough to make up dinner for one person helps as they are so simple to prepare. The mushroom recipe itself is very simple too, and I usually always have all the ingredients waiting in my fridge or cupboard.

A friend asked me what my most unusual job has been. After running down a few odd positions I’ve held in my past, (did you know I spent a year as a Glitter Fairy?) I landed on the rewarding work of being a doula, or birth assistant. This doula work was a natural culmination of my life-long gravitation to all things baby. I had spent the previous decade working as a nanny, mostly of newborns and infants, and had also started teaching Prenatal Yoga and practicing Prenatal Massage. Many of my girlfriends were on a journey of pregnancy and childbirth for the first time, and a few had asked for my help. Over the span of a few years I witnessed (and hopefully helped in some small way) twenty-six new, fresh baby beings enter into this world. Although every birth was its own messy, joyous and arduous event, after each I felt so extremely honored, to the point of tears, to have been there. Through the years of teaching pregnant women safe yoga techniques, holding hands and wiping brows during labor contractions, and changing poopy diapers of many little babes, I never once doubted that I would experience mamahood for myself. Being a mother was all I ever wanted since I was a little girl, my biological clock was all I could hear.

This New Moon marks the bridge of harmony between the mind, individual soul, and universal directive. It is regeneration of mental, emotional bodies through the guidance of higher self and divine plan. This evolution of the self within the mind is the culmination of the mental principle in its external manifestation. The soul, higher mind is leading the way as universal forces aid in awakening the individual self to their capacities and latent abilities through divine connection. These energies lead the self through calm waters while embracing inner guidance and outward realizations. The outer planets, Jupiter and Saturn play a key role in creating foresight and hindsight. They support the evolution of the self and work to create an open mind and non-duality realizations so the individual self can rise into the divine plan and become more impervious to external influences. This is a third level of conscious shake up.

Have you noticed that every time you step onto your yoga mat it’s a different experience? Sometimes we choose a fast-paced sweaty class and others we seek a more chilled out type of practice. While all yoga will help you relieve stress, taking the time to slow down and unwind can nourish your system on a deeper level. This week we’re bringing you slower classes designed specifically to help you shift your system back into balance. One of the most profound ways a slower yoga practice impacts us is by soothing our parasympathetic nervous system. Holding poses for longer periods of time, like in Yin Yoga, encourages our “fight or flight” adrenaline responses to quiet. When you’re in Sleeping Swan (half-pigeon) for several minutes on each side, not only do the tight muscles and connective tissue begin to relax, but the mind quiets and the heartrate slows. When you can slow down and leave the rest of the day behind for even a little while, you’re refilling your well and soothing your nervous system.

Snacks are meant to be simple! While I do love spending time in the kitchen and sometimes don’t mind spending hours and hours to make a few little snacks, sometimes it makes sense to just whip up a quick dip, serve it with colorful veggies and call it a day. This is exactly what I did today and as I had some roasted carrots leftover from yesterday's dinner these found their way into my little dip. I am sure the dip would also work with roasted beetroot or maybe even sweet potato – whatever you happen to have leftover.

Want to know my new secret to success and well-being? Hot and cold contrast showers! Yep! Contrast showers, or hydrotherapy, are actually not a new trend, but rather have been used around the world for centuries as a healing modality. This technique, generally used by athletes to improve recovery between training sessions or post-competition, involves alternating between hot and cold water multiple times. I always start my shower with warm water for a couple minutes, then switch to icy cold for a couple more minutes. I do about three intervals of switching back and forth between hot and cold, always ending with water as cold as I can stand. (And learning about what I can “stand” is a meditation in itself. Hint, it helps to breathe!)

For many of us, taking time and doing things that help to clear out the stress and tension is essential to feeling vibrant. Most of us carry a lot in our minds every day, more than we might realize or give ourselves credit for. Every single human is balancing some combination of work, relationships, finances, emotions, in their minds. It can be a lot of keep track of or feel relaxed about. It can be easy to forget that things can be simple, life can feel good and there is so much wonder and beauty in this temporary human experience. It's vital to have experiences and practices that help you embrace life more fully. If we don't give ourselves time to go inwards to recharge, reset, and clear things out, we can accumulate tension, burn out or not feel so excited about life.

Welcome Summer! Anybody else savoring the sense of freedom in the air these days? Now that most of the world is opening and travel is a possibility again, you aren’t alone if all you are ready to shake up your regular routine. Whether that means going on vacation or simply enjoying visits with friends and family, your dance card may be so full, you have less time for your yoga practice. Nobody wants to sacrifice all the benefits of a consistent yoga practice, right? Sometimes when life shifts into high gear, it can feel we’re too busy to fit in our yoga and end up skipping it altogether. Then, all the hard-won benefits like physical flexibility, strength, and balance can diminish. The clear calm mind and softer heart that comes from mindful breath and movement can devolve into stress and anxiety. Don’t stress––we’ve got the perfect solution to keep you in the flow.

Summer is finally here in Estonia, and this means that my main meals are smoothie bowls. Strawberry season is still a few weeks away here and while my own strawberry bushes are still flowering, the frozen strawberries from the store are delicious in this recipe too and in fact, I recommend using frozen berries here as they give thicker, ice-cream like consistency that I really enjoy. Avocado brings the creaminess to the next level and the healthy fats there help to keep us feeling full for longer and as an extra bonus help to moisten our skin from the inside – always a good thing when spending a lot of time outside with the sun! To top the bowl I always use fresh fruit and berries – whatever I have waiting to be used up, nice plump blueberries this time, and of course something crunchy works well too! Both banana and strawberries can be frozen, but do not need to be. As it is quite warm outside where I am now, I always like to keep chopped-up bananas in my freezer for smoothies or ice-creams, so I always use frozen bananas, but sometimes I add fresh strawberries. Vice versa works well too. And if you only use fresh ingredients, just add in a few ice cubes to keep it cool!

This Full Moon is the subsequent embodiment of a Hermetic principle. This lunation will structure the tendrils of the subconscious mind and it’s connection to the material world. An important aspect of this Full Moon is the ability to reveal and release the majority mindset that has created certain aspects within the material world. This moon will move the lesser aspects of the ego to be subdued and reveal the intelligence/mindset in operation. Higher wisdom within and collective rises to new heights to aid in perception manifestation. This is a 4D elevation of the thinking mind.

“For a star to be born: a gaseous nebula must collapse. So collapse. Crumble. This is not your destruction. This is your birth.” – Zoe Skylar Recently, I wrote about the importance of play. Today, through my sugar hangover, my attention turns to decay, decomposition, and death. I wrote this around The Day Of The Dead, All Souls Day, or Dia De Los Muertos, when we honor not only those who have passed on from this lifetime, but also the natural passage at the end of all lives. Here in Denver, the once juicy green leaves have dried, withered, and fallen, now are starting to emit the rotten Autumn scent, reminding me that everything must come to an end. Unpleasant though it may be, the fact is that death can come at any time, at any age; after a long or short illness, due to violent crime or an inexplicably tragic accident.

Who else spent months sprawled on the couch bingeing television and hours perched in front of the computer zooming with friends and family? During quarantine, most of us found ourselves more sedentary than usual. Prolonged sitting does a number on our posture, and our shoulders round forward, our necks grow stiff, and our posture begins to slump. Not only does our body fall out of alignment, but we can become more closed off emotionally. The inner reflects the outer. This week, we’re focusing on asanas (postures) that loosen up the shoulders, relax the throat and neck, and create more spaciousness in our spines. When we focus on relieving stress and tension that lurks around the neck and shoulders, we can alleviate pain. Practices focused on the upper body create strength and mobility and encourage proper posture. They also go deeper within and benefit the subtle body, where our chakras reside.

These days, I typically will start my day with a low sugar green juice like this Fresh Start Green Juice OR I make this Energy Boosting Green Smoothie. It includes all the goodness of green juice, but it’s more filling because of all the fiber. I’ve been loving golden flax seeds as my boost lately too. They are great for healthy elimination (bye bye constipation), glowing skin, and balanced hormones. Flax seeds are also anti-inflammatory, a rich source of omega-3 fatty acids, and an amazing plant-based protein. Give this a whirl in your blender and let me know what you think! With love and green goodness,

Are you a yoga teacher, coach, or leader in your field? If so, you might be interested in taking your clients and students into more intimate containers -- such as a retreat. Retreats are amazing because you get the opportunity to really dive deep with your students. They can look like whatever you want to create -- from super intense, workshop heavy, 8 hour day session retreats, to relaxed, go with the flow, do whatever you want style of retreats. The cool thing about hosting retreats -- is you get to be the creator.

A lot of us suffer from bad posture, but having good posture is extremely beneficial to our health and general wellbeing. A good posture can help do a number of things such as prevent back and neck pain, decrease wear and tear on your joints, increase your energy levels, and increase your spine’s durability. So quite a lot of benefits from having a good posture! Our posture is so important as our other bodily organs, tissues, nerves and bones rely on it as our spine absorbs shock, leverages movements and protects the spinal cord - an extension of your brain and the way your brain sends messages to the rest of your body. Having a slumped posture curves the spine, and puts a lot of stress onto the spines supporting body parts, which can degrade the strength of the spinal cord.

Mark your calendars for the sixth annual International Yoga Day! This relatively new holiday, established in 2015 by the United Nations General Assembly in 177 member countries, celebrates the value of yoga for physical, emotional, and mental health. June 21st is the solstice, the longest day of the year in the Northern hemisphere and the shortest in the Southern hemisphere. This day is a turning point for the entire planet and a sacred day in many cultures. Perfect to celebrate yoga! Each International Yoga Day features a different theme. As the world begins to emerge from the pandemic, the chosen theme for 2021 is Yoga for Wellbeing, stressing the benefits of yoga for stress relief and overall mental health. The emphasis on mindful movement and deliberate breathing patterns in yoga benefits not just your physical body, but enhances mood, relieves stress, alleviates insomnia, and aids in managing situational depression. Even if your intention is centered on increasing physical strength, mobility, and balance, you garner the mental benefits too. Our lives are forever changed after this past year. It’s a simple fact. Many of us experienced enormous levels of anxiety, stress, fear, loss, and anger. When we react from these emotions, our breathing becomes shallow, our heart works overtime, and the stress hormone cortisol skyrockets. When our physiological system is out of control, it’s tough to remain grounded, clear, and balanced. Yoga helps positively impact our nervous systems, which in turn helps us step out of the fight or flight response. We can stop simply reacting and start operating from a more stable place.

Reusing the food from last night's dinner is a regular thing for me, but often I don’t feel like having exactly the same thing several days in a row. So sometimes I get a little creative and many of my recipes are developed this way. Today's featured leftover – quinoa. I used black quinoa, but whether you have a white, red, or mixed one – they all work well, and I am sure the recipe would also work with leftover barley, bulgur, or any other grains. I always use onion and celery in all sorts of patties, and these are not an exception. In case you don’t like them, just omit and feel free to add some garlic, for example. I am not a garlic lover and this is why it is almost never used in my recipes, but since we all cook for ourselves, it makes sense to trust our own tastebuds.

"The more you open your heart to others, the more your life becomes joyful." One who is open and balanced in their chest area and heart space is more open to freely give and receive love to others and have a more loving relationship with yourself. When we are depressed or closed off, our posture reflects it with a more hunched over and closed off posture. More of us are increasingly spending hours upon hours every day staring at our mobile phones, with our heads bent, eyes down and our posture like a croissant. This is a similar stance we adopt when we are sad, depressed, or disappointed. We make ourselves appear small because we are sad – yet it’s also true we can feel sad because we’re making ourselves appear small. Social psychologists call it embodied cognition. This basically means our mind influences our body, but our body – especially our stance – greatly influences our mind too.