Yoga, Health, and Wellness Articles + Recipes

The Inspiration Download interview series features different people who are bringing ideas to life and sharing something with the world that they are passionate about, whether it's through teaching yoga, creating a business, doing work in their community, creating art, hosting events, bringing to life new wellness products, or more.

These interviews highlight real people who have brought ideas to life and give real-life insight and inspiration on their processes and journey. 

This session is with Kadri Raig, a Tallinn, Estonia-based recipe blogger and yoga instructor. Kadri is a marketing expert, food blogger, and yoga teacher from Estonia. She has been contributing recipes to YogaDownload for over a year and most of her recipes are simple and don’t take more than 20 minutes of active cooking time.

The time spent outside of the kitchen is often spent right next to the kitchen as she has turned her living room into an online yoga studio for the time being and teaches most of her classes online. In addition, she helps small businesses to be visible in digital media.

Two of her current passion projects are Cork Yogis - a UK based social enterprise who in addition to using only sustainable materials (cork and recycled tree rubber) to produce awesome yoga mats also supports girls and women in India who have managed to escape sex trafficking. The other is Green Bite - an Estonian company producing superfood bars that are sustainable and use cricket flour as their main protein source.  If you wish to follow her personally,  the best way to do so is on Instagram @kadriraig. 

What are you passionate about sharing with the world and how does this inspire you?

I wear many hats (I hope this is an expression in English too). I am a yoga teacher, I cook, and I write recipes. I am a freelance marketing consultant for many small and very inspiring companies. Very rarely, I call any of those things work. Since marketing has been my “real job” for many years, this is something I still call work sometimes out of a habit, but since I choose my clients very carefully, all the companies I work with inspire me in return, so work does not refer to something unpleasant here. 

In my 36 years on Earth, I have been lucky to have reached the point where I mostly only do things that inspire me. Well, I am not very fond of cleaning my bathroom or washing the floor, but these are just small inconveniences I can live with and everything else I do inspires me. 

I hope I am able to inspire my students, clients, and people tasting my food in return because life is the constant circle of energy. I have figured out that my goal in life is to make people happy and feel good about themselves. Whether it is through food, yoga, or the success of a small company – all these things are about being happy in essence. 

How does your at-home yoga practice benefit you?

It benefits me big time! I practice pretty much every day and still every time I get on my mat, 3 minutes in I am thinking - why didn’t I do this sooner. Especially if I have been lazy and skipped a few days of practice.

But, I would like to mention here how my life as a yoga teacher has changed in the last year. I was mostly teaching face to face, so everything digital was not even a consideration in my classes before March 2020. However, we all know what has been going on and Estonia is unfortunately not an exception. All classes canceled, contacts minimized etc. Lucky since we live in times of internet I had to and was able to move my yoga classes online. Easy? No. Not at all. But I have been growing in many directions, so I still find positives in these difficult times. 

I am a rather hands-on teacher – I love physical adjustments and often I feel I can help my students with a simple physical nudge better than with only words. Teaching through the screen means that often I can't even see my students, and even if I can see them, I still can't give them little physical nudges of support and encouragement. It is a challenge, but at the same time, it helps me to grow. I needed to figure out how to explain all the little details that I always fixed with a simple touch before. And guess what? I can use these little tricks in real-life classes too! 

Some students only started practicing with me last spring during the first lockdown. Many of them still practice with me today and find some peace and quiet during their busy everyday lives. Yoga does not care where you are and the distance is not really an issue either. The last year has been proof that all you need to do is show up on your mat and everything is coming.

We’ve all heard meditation is good for your brain, and with the rollout of meditation apps and courses over the past few years, it’s becoming more and more well known that meditation can benefit us vastly. With this increase in popularity, also comes scientific research into the positive effects of meditation. Now, we can actually see the various neurological benefits that meditation has on the brain, including actual changes in gray matter - or increased activity in certain areas of the brain. Looking at these benefits alongside the psychological effects of meditation on our well-being, it’s easy to see exactly how meditation can change your mind and brain. 

Meditation Can Help Preserve Aging Brains

Meditation on a long-term basis can help to preserve our brains as we age, more than people who don’t meditate. A study by UCLA researchers discovered that those who meditated for around 20 years had more grey matter volume throughout their brains than those who hadn’t meditated before. This is significant because the researchers only expected to find small effects located in one part of the brain - instead, they saw a widespread effect of meditation on the entire brain!

Meditation Reduces Mind-Wandering

We all know that meditation requires us to be present - but did you know that there’s a scientific reason for this? A study carried out by Yale University has found that meditation decreases brain activity in the default mode network - which is the brain network responsible for that mind-wandering. This network is on when we’re not thinking about anything specific, and our minds are running from thought to thought. This activity is linked to rumination and worry.

Meditation Reduces Symptoms of Depression

A recent study looking at the relationship between mindfulness meditation and the symptoms of depression and anxiety found that meditation has a moderate effect on the symptoms - the same level of effect as anti-depression medication can have. This is due to the way meditation works as an active form of brain training, to increase awareness. 

Meditation Can Affect Volume in the Brain

A team of researchers at Harvard University in 2011 found that meditation can actually change the structure of your brain! After completing 8 weeks for mindfulness-based stress reduction, participants were found to have increased cortical thickness in their hippocampus - this is the part of the brain that controls learning and memory, as well as some areas that control emotional regulation. As well as this, they also saw brain cell volume decreases in the amygdala - the part of the brain that is responsible for fear and anxiety.

Meditation Can Improve Concentration

Millions of people have trouble concentrating or paying attention to things for a long period of time, it’s not just kids who are affected! But, you guessed it, practicing meditation can improve your attention span and concentration levels. A recent study found that over just a couple of weeks, meditation training can help people’s focus and memory - proving that there’s an increase in concentration levels. The increase in score was up to 16 percentiles, which is a significant amount! 

Meditation Can Reduce Anxiety and Stress

Meditation can have amazing benefits for stress reduction, and there’s a lot of scientific evidence to back this up! A genre of meditation known as mindfulness-based stress reduction was developed at the University of Massachusetts’ Center for Mindfulness by Jon Kabat-Zinn, which aims to reduce a person’s stress levels. Studies into mindfulness-based stress reduction meditation have shown that it has beneficial effects on reducing anxiety even after the 8-week long initial course. 

There is also research to show that mindfulness meditation can reduce anxiety and stress in the self-referential brain regions - a Stanford University research team found that mindfulness-based stress reduction meditation reduced symptoms of social anxiety

Meditation Can Help Addiction

A vast number of newer studies have shown that meditation has an effect on the areas of the brain which control our self-control. Meditation can be effective in helping people who are recovering from addiction. For example, one study found that people who practiced meditation and mindfulness were more likely to quit smoking than those in more conventional treatment. Theories are out there that meditation can help distance the mental state of craving with the act of smoking, so one doesn’t lead to the other. 

Meditation Helps Control Pain

Our perception of pain is connected to your brain and your state of mind. There’s research out there that suggests that meditation can help our brains control pain. One such study showed that mindfulness meditation improved the pain in people diagnosed with chronic pain. This could be because meditation can improve your ability to cope with pain.

Meditation Can Release Hormones

Your brain will naturally release neurotransmitters that help to regulate the balance of vital hormones, which influence systems throughout the body. Studies show that practicing meditation can impact the levels of neurotransmitters in your brain, and can affect chemicals such as serotonin, cortisol, endorphins, and melatonin. 

If you want to start reaping some of the benefits of meditation, this week's classes give your mind some love and nourishment, through meditation practices. Yoga philosophy says that the whole reason for the yoga practice is to clear your mind and make your body open enough to sit for prolonged periods of time in meditation.

By Amy Cavill

Quick check in: does your mind feel laser-focused and steady? Ready to handle any challenges in a reasonable, calm manner? 

If your answer, like ours, was to throw your head back and roar with laughter because you’ve got countless distractions bouncing around your brain, we’re here to help. This week, we’ve got four meditation classes to help you feel clearer and more grounded. If you are new to meditation or it has been a while since you meditated, read on for some insight into why it can have such a profound impact on your life.

Meditation is the practice of learning to quiet the monkey mind or as Patanjali delineated in Yoga Sutra 1.2: citta vritti nirodhah: Yoga is learning to direct the attention of your mind where you wish it to go. Meditation encourages you to quiet the distractions in order to create space for clarity. It is the art of letting go and bringing the mind to the present moment. Meditation is a practice that takes time and effort, but it is worth every minute. 

In Patanjali’s 8-Limbed Yoga path, he outlines Pratyahara, Dharana, and Dyhana as the three stages necessary to meditation that precede Samadhi or enlightenment. Each one takes us deeper into our seat of awareness within. 

Pratyahara is defined as the “withdrawal of the senses.” Consciously tuning out smells and sounds and sights helps us tune in to our inner vibrations. Closing your eyes takes care of visual distractions, but not being pulled out of focus by the squeal of a fire engine or the scent of a skunk takes practice! A disciplined focus on your breath works well to filter out the external and turn inward.

Dharana:  The sixth limb means concentration on a single-pointed focus. By intentionally focusing the mind on one thing, there’s no space for anything else. In a traditional Dharana practice, the focus is a mantra, “a tool for the mind” but you can also focus on an object like a candle or a flower. 

In Dhyana, the meditator becomes one with the object of meditation and can maintain this oneness: in other words, you stop trying to concentrate and just concentrate. In that stillness, clarity or discernment has the chance to take root.  

Distraction is easy. Focus is a challenge, but it is worth the effort. Presence can equal freedom because you’ve released any attachment to future results and accepted what is right now. Discipline, commitment, and patience are essential tools in developing a meditation habit. This week’s classes offer you support on your path! Enjoy.

Chocolate and cherries are a match made in heaven. I made this cake a few months back when it was still freezing outside, so my choice of cherries here were frozen sour cherries. Using frozen cherries instead of fresh ones might even be a good idea if you do have the fresh ones available as it saves you time on taking out the pits! But using fresh cherries for decoration makes a lot of sense if you happen to have cherries – sweet or sour, available. 

The cake has three layers but even so, it is not a difficult cake to prepare. The most difficult part of this cake is waiting for it to set. In a perfect world, it would be good to leave it in the fridge to set for 2 hours. If your guests are already waiting, feel free to just pop the cake in the freezer to speed up the waiting time. Another thing that needs to set is the glaze, but as we use agar-agar as a setting agent, and agar-agar starts to set around 110F, this does not take long at all.

Just a warning ahead to all the sweet tooths out there, that the recipe with given amounts is not sweet. Make sure you taste all the layers and feel free to add sugar whenever you feel it is necessary. This cheesecake is gluten-free and vegan!

Cherry Chocolate Cheesecake (Vegan and Gluten-Free)

Cooking time: 30 min active, 2 ½ waiting time

Serves: 12

Ingredients:

For the base:

2 ½ oz dark chocolate

4 ½ oz almond flour

For the filling:

6 oz dark chocolate

17 oz silken tofu

1 cup oat-based whipping cream

Optional: up to ½ cup powdered sugar

For the glaze:

10 oz frozen cherries

2 ½ oz sugar

½ tsp agar-agar

2 oz cocoa butter

Instructions:

For the base:

Melt the chocolate and mix in the almond flour. 

Lay on the bottom of an 8-inch cake pan and push down firmly. Feel free to wet your hands if it feels sticky.

Keep the base in the fridge until you prepare the filling.

For the filling:

Melt the chocolate, add the tofu and blend with a stick until you get a smooth mix.

In a separate bowl whip the cream until stiff peaks.

Fold the two mixtures together carefully.

Have a taste and add powdered sugar if you feel like it. I generally prefer cakes that are not sweet, but make sure that you are happy with the sweetness level!

Pour the mixture on top of the base, smooth out the top and leave to set in the fridge for 2 hours or so. If you are busy, use the freezer instead.

For the glaze:

Bring the cherries (without the pits, of course) and sugar to boil, add agar agar, and boil for a minute. This is necessary because agar agar needs to be activated.

Add the cocoa butter and let it melt.

Blend everything with a stick blender until very smooth, let it cool down to about 100F, then slowly pour over the cold cake and let the glaze drip down the sides.

Decorate with fresh cherries if desired, and leave to set for another 15 minutes in the fridge.

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.

Enjoy this FREE 25-Minute yoga class from home, before your delicious plaintain nachos!

25-Minute Full Body Yoga with Keith Allen

If you’re trying to get healthier and improve your body image by losing weight, you might know that the struggle of weight loss needs you to stay motivated and confident across a long period of time. But if you’re trying to lose weight, it can be hard to keep confident and feel happy about yourself if you’re not happy with your body image.

It’s really important to give yourself confidence boosts along the way of your weight loss journey. We all know that you’ll feel better about yourself when you meet your weight goals, but if you feel more confident while you’re losing weight, you might find yourself more motivated to stick to it, and finally reach those goals. Here’s some ways to boost your self confidence when you’re losing weight.

Be Kind

The world can be an inherently negative place when we look out for it, so there’s no point in being negative towards yourself too. Be kind to yourself, and give yourself a lot of self-love to get yourself in a positive mindset, which can do wonders for your confidence. Things like positive affirmations in the mirror, reading body positive articles, surrounding yourself with positive people can all be good starting points to get your mindset positive. Remember that it’s not a negative thing to be losing weight, and there’s nothing wrong with you for it! 

Being positive and kind to yourself can help you to stay motivated. If you believe in yourself, you’re more likely to reach your goals, and if you think you’re going to fail you’re more likely to quit. 

Set Realistic Goals

There’s nothing worse than setting yourself up for failure. This is one of the biggest mistakes you can make when you’re losing weight, by either not setting goals, or setting unrealistic goals. Goals are the roadmap to any journey, including weight loss. The goals you set can influence your entire journey, so it’s important to make sure they’re smart - that’s Specific, Measurable, Attainable, Realistic and Time-bound.

While you’re at it, don’t restrict yourself too much when it comes to diet. This can make you feel even more hungry and likely to break your rules. Making smaller, healthier recipe choices to start, and adding more in is an easier way to lose weight rather than strict diet choices.

Ignore the Scale

Weighing yourself can be a good way to track your smart goals - but remember that these numbers can be influenced by time of day, clothes you’re wearing, muscle gain - even if you need the bathroom! Obsessively checking the scale is a sure fire way to kill confidence, instead, focus on how your feeling, if your clothes fit, and the changes you can see in the mirror.

Limit Social Media 

It’s easy to get drawn in by social media, especially other weight loss accounts. While it can be great to post your progress and have people cheer you on, social media can also affect your confidence by making you compare yourself to other people. Remembering that everyone’s journey is different, and limiting the time you spend scrolling through social media will help you to keep your confidence up.

Find the Right Exercise

If you don’t like dragging yourslf to the gym everyday, there’s an easy solution - don’t! Going to the gym or certain types of exercise arent the only way you can lose weight. There’s so many different ways to work out, and many of them are actually fun! Swimming, hiking, yoga, or dancing are just some alternatives to hitting the gym.

When you get started working out, give yourself a boost of confidence by treating yourself to some new workout clothes, or doing a fun class with friends. You could even get a personal trainer to help you with your techniques before you try it solo.

Accept Yourself

While losing weight can improve your body confidence and health, you won’t magically become happier when you lose weight. Start by accepting yourself for who you are, and your weight lose journey will start from a place of acceptance rather than negativity. Remind yourself that there’s nothing wrong with your body as it is now, and also remind yourself of all your positive traits that don’t have anything to do with looks!

Remember to Focus on Other Things

Centering your life around weight loss, food, and dieting can be unhealthy and damaging to your mental health and confidence. While you are on your weight loss journey, it’s important to make healthy choices while also focusing on other areas of your life. If you put too much pressure on weight loss, and only focus onthat, you will be more likely to to fail, which can affect your confidence.

Stay Energized

If your energy is low, you’re unlikely to feel confident about your weight loss. Eating less and working out more can initially make you feel tired and unenergized, but trying to keep yourself upbeat and motivated will help to boost your confidence and your energy! Positivity can have a great impact on your energy levels, as well as surrounding yourself with positive, energetic people. Staying tired and low energy can also mean that you’re less likely to stick to your fitness and diet plans. 

Fake It 'Til You Make It

The easiest way to get confidence fast? Fake it! Act as if you have already met your goals and are your target weight, and make yourself look fabulous starting today. This will massively boost your confidence, and help you to boost your weight loss progress in the process. Don’t dress in baggy oversized clothes, wear clothes that you feel sexy and confident in, which will make a big difference in your self confidence.

By Amy Cavill

Practice Yoga for Weight Loss right now from home!

 

Listen to the audio reading

This New Moon will create a new shift in desires and ask for clarity. She is shifting the way life moves through you. The moon goes into apogee at an archetypal point on the 11th. She will carry forward 4 archetypal positions from Venus, Sun, and Mars in addition to her own. This is a strong moon and her message will carry much into our external world.

The last Full Moon marked ‘go time’ a lot of forward moving energies, with the forward surge of energy this lunation is about refinement and will show what we want is always what serves. It’s important to see that the chase isn’t fruitful, it’s the dance that is fulfilling. The planetary energies will shake up inner creation, inner realization of creative powers, and yes shake away the chase. Be mindful of your play in the worldly. The moon will highlight disillusionment, wasted energy, and for many of you lead you to fulfillment by the way of dissatisfaction. Dissatisfaction being the causation to pivot to what matters most. 

Let’s start with the planetary players in the background. Mercury will retrograde at the end of this month and is currently sitting in conjunction with Rahu, the North Node and Venus in Taurus. He’s moving quickly and also communicating that life and what you desire is moving just as quickly. Stay on your heels, all that glitters isn’t gold. His job here is to aid in relaying desires, communicate the soul’s intentions, and ensure that Venus is birthing what is worthy. If things get lost in translation, let it go.

You will have an opportunity to see the real intentions of others. People and situations are showing their truth, and your BS meter is STRONG. Do not pass judgment it’s simply a reflection point to see where hidden expectations and desires are misaligned, (i.e. inner self not communicating with outer self). Use this openness from others and situations to get clear.

This moon is all about clarity.

If you don’t like what’s being presented to you, go within and ask what you are communicating that is not aligned with your goals. This point within the cosmos is changing the subjective and objective reality. We have a few of these shifts each year as a part of the personal evolutionary alignment. This one is working on how manifestations and dreams are being created. Mercury’s swift movement and exposure of guise will aid you in working with the upcoming retrogrades at the end of the month. Remember to hold reality lightly, things aren’t as they completely seem. This moon is prepping for a worldly flip. How and why you think things come together or are the way they are is shifting. Don’t worry, it’s all working out for you. This energy is really expediting dream fulfillment and personal alignment onto the next level. 

Mercurial communication is pivoting the created reality of the ‘world’. The Moon will allow the conduit of divine reception to be stronger. What lies hidden will be revealed. This can be deep within the conscious mind. A severing that allows new ways of receiving divine impulse, directive. Many will work to create new methods of nurturing divine energies. This lunar placement emphasizes powers of manifestation. The moon will come into the pinnacle point of feminine manifesting energy. Divine energy will be primed for creative realities, this will especially highlight stability and foundations. Wealth and manifestation. The aspect with the Sun is indicating the end of the soul journey.

It’s time to move from inspiration. Support what you desire not iterations of it. This point is heavily working with polarizing energies through manifestations of the attraction and repulsion forces to create. So clarity and removal of unwanted expectations are imperative. 

This energy is electrifying and magnetizing. The power to draw unto you is strong. Get clear on what you are recreating, creating, wanting, giving birth to, and attracting. Equally this moon will work with the new reality. So beliefs and wants inner realities are reflected and magnetized in real-time. Don’t pass judgment, just pivot as needed. Cut away desires that are not in alignment with the highest goals. This will draw new energy towards the creative forces of what you do want. Remember this energy is strong in creation. It is working to hone in on how energy is distributed, especially eliminating aspects of over distribution to what isn’t serving.

Define, refine, and attract are the forces at play.

This will bring more cosmic life force to what you seek. Energy will fructify only what is in alignment. Expect miracles and blessings. Do not hold onto what moves out of your life. Stay faithful as aspects of life and self transition. Desires are evolving and this juncture will look different by the next New Moon. Logic cannot be trusted, don’t try to think through ways of attachment or attainment. Allow it to flow. Magnetic energy is strong at this lunation. What is in accordance will be drawn unto you.

Be well my loves,

Geenie (Gemma) Celento
For a personal astrology reading, book here.

Geenie, also known as Gemma, is an Ayurvedic Practitioner, astrologer, and student of the Sri Vidya Tantric lineage. Her classes on YogaDownload are often inspired by astrology and aimed to guide each student to unfold a deeper connection from within. Her diverse knowledge and continued studies in the spiritual sciences can be felt in her class offerings. With humble devotion Gemma weaves the wisdom of yogic practices into accessible and impactful mat experiences. Her website is here.

Practice the Yoga & Astrology series with Geenie now!

If you have a consistent yoga practice, you’re aware of the myriad of internal and external benefits you receive, like balance, strength, flexibility, and equanimity. But did you know yoga can also help you feel more confident and lose weight? We’re not talking treating yoga like an exercise regimen to burn calories. Instead, yoga can help you cultivate a powerful mind-body connection that supports weight loss or any other physical goals you might have.

When you move through a physical yoga practice, whether it is a vigorous Vinyasa flow or a mellow restorative practice, you focus on how you are feeling. Is your breath deep and steady or shallow and erratic? Are you angry, depressed, or at peace? Do you feel stagnant and heavy or light and vibrant? By taking the time to become more aware of your feelings, you can begin to process them fully instead of burying them. Emotional eating is common and many of us have made unhealthy choices like consuming fast food or too much sugar, which only masks the underlying issues for a short time. 

Experts in Eastern philosophy and Western medicine agree that yoga relieves stress and tension. Yoga lowers cortisol levels––the “fight or flight” stress hormones that play a key role in everything from heart attacks to high cholesterol to insomnia. By providing a positive outlet for difficult emotions, yoga offers us a healthy way to manage the day-to-day stress we all experience. If we can soothe our nervous system and quiet our overactive minds, we are more likely to live in the present moment and treat ourselves with love.

Another way yoga can keep you feeling your best is by helping digestion, elimination, and enhancing metabolism. Whether you’re in a gentle Hatha class or sweating through Power Yoga, you create different shapes for your body that keep your physical systems running like a well-oiled machine. Twists and forward folds stimulate and compress your digestive organs, which helps prevent bloating and stagnation. 

Vigorous practices like Ashtanga, Vinyasa, and Power Yoga move at a faster pace and require physical strength. You build muscle by using your body weight and the more muscle you have, the more efficient your metabolism is at burning calories. One pound of muscle burns about three times more than one pound of fat. So yes, you can skip a gym workout and practice yoga instead if you’re interested in the physical aspect. But those emotional and spiritual benefits will come with it too! Triple bonus! 

These classes are more than just about how you look. They're about feeling good about your body, loving yourself, and working up a sweat. Enjoy!

Kristin Gibowicz - Yoga for Weightloss: Celebrate the Skin Your In

Kylie Larson - Yoga for Weight Loss: Bun Burner

Becca Rioppelle - Rock Hard Body Blaster

I love green food in the springtime. It just calls to me and so most of my food has been green for the past few weeks. I already have many little plants growing on my windowsill and wishing to be planted outside soon, but it is still slightly too early for them. Luckily, my windows face south, so they have plenty of light to enjoy. So, the greens for today’s recipe are still store-bought, but very soon I hope to use my own herbs and salads!

The pasta today is green too. Or, to be precise, the sauce is green and you can choose whatever your pasta preference is for the actual pasta part. My choice is usually whole wheat, but there are so many different gluten-free pasta varieties out there as well – lentil pasta, quinoa pasta, oat pasta, and even a buckwheat one.

But the sauce is as green as it gets. I used green peas and fresh arugula and added toasted sunflower seeds for this extra e-vitamin kick of goodness. The whole recipe takes around 15 minutes and is full of vitamins, minerals, and other nutrients. Instead of the rocket, you can also use all kinds of other greens – spinach, basil, maybe even dill. Go green!

Pasta with Arugula Pesto and Green Peas

Cooking time: 15 min

Serves: 2

Ingredients:

7 oz pasta (I always use whole wheat, but feel free whatever your preference from gluten-free to extra white)

2 oz sundried tomatoes (I use the dry ones. If you use the marinated ones, add these last)

2 oz sunflower seeds

7 oz zucchini, sliced

7 oz green peas

3 ½ oz rocket

The juice from up to 1 lemon

1 tbsp olive oil

Salt, to taste

Instructions:

Bring a big pot of water to a boil, season with salt, and cook the pasta to desired softness. If you use dry tomatoes add these to the cooking water too.

At the same time, toast the sunflower seed on a dry pan. If these are done pour them into the blender and at the same pan cook the zucchini slices in a drop of oil.

Add almost all the rocket and peas to the blender (leave a few for decorating purposes), squeeze in the juice of ½ lemon and oil. Whizz to a paste and have a taste. You might wish to add in extra lemon or salt.

Once the pasta is cooked, drain it loosely and mix in the pesto and fried zucchini.

Decorate with the rest of the peas and rocket leaves and enjoy while hot!

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.

Enjoy this FREE 25-Minute yoga class from home, before your delicious plaintain nachos!

25-Minute Full Body Yoga with Keith Allen

 

Adopting a mindset of gratitude and infusing this energy into your daily life is a simple and amazing way to improve your mental and physical health. Gratitude is essentially giving thanks for all that you have in your life, whether it is small or big. But besides simply expressing thanks, there are many other fun and unique ways to practice gratitude on a daily basis as well. 

Here are 5 simple ways to feel more grateful, right now. 

Make a Gratitude List

Making a gratitude list is one of the easiest ways to practice gratitude. This technique is as simple as it sounds; all you need is a pen and paper! You can incorporate this beautiful ritual at the end of your day by placing a notepad beside your bed, or first thing in the morning as part of a journaling ritual. Your list can be as long as you want it to be, but try to write down at least three things that you are grateful for. They can be as simple as a cup of coffee, or your bicycle, to things that are incredibly important to you like your a beloved family member or friend in your life. 

A special gratitude journal is a wonderful way to keep your daily gratitude list going over time. It can be just a simple daily gratitude list, or it can be an opportunity for you to write more in detail about why you are grateful for these things and to explore your emotions or thoughts. 

Gratitude Meditation

Gratitude meditations are mindful practices of focusing your mental energy on the feeling of gratitude. There are many different ways to practice a gratitude meditation, but one of the most common ways is by focusing on gratitude for your body and health in the present moment, as each breath moves in and out of your body. By focusing on gratitude for these simple functions that we so often take for granted, you can discover the essence of gratitude in your greater life.

Another method of meditating on gratitude, similar to the gratitude list, is to mentally list off things you are grateful for, in your mind instead of writing them down. As each thing comes to mind, take a moment to breathe and reflect on why it makes you feel good and how much you appreciate it.

Make Gratitude Your Intention for Your Yoga Practice 

Yoga is a spiritual and mindful practice, but you can further enhance the mental and physical benefits by adding gratitude into your practice. If you like to set an intention (or Sankalpa) at the start of your practice, try setting it on gratitude the next time you step onto your yoga mat. Taking moment to express gratitude for your body, breath, or any other thing in your life at the start of class, will add a nice touch to your practice. 

Express Gratitude to Others 

Perhaps the most essential gratitude practice of all is to actually share your gratitude with those around you. It can be easy to take friends, family, and loved ones for granted, but verbally expressing gratitude towards others is a great way to deepen your relationships and create lasting bonds of love and compassion. Pretty much everyone loves to know that they are appreciated. Sometimes we forget to tell people how much they mean to us, so do your best to let tell people you love that you’re grateful for them. It doesn’t have to just be close friends and family either. A waiter who makes your dining experience special, the grocery checkout person, or anyone you cross paths with, deserve appreciation sometimes. Not only will it put you into a more grateful vibration, but it’ll also give a boost to someone who might need it, in the perfect moment.

Gratitude is a simple but highly effective way to improve your mental health and overall wellbeing. Do one of the above practices today to feel more grateful. It doesn’t have to take more than a minute, and consistency is key, so try to make this part of your life to increase the benefits of gratitude even more. What are you grateful for today?

By Emily Ye

Do a 10-minute gratitude meditation right now!

Meditate with Gratitude with Pradeep Teotia

Clearing and opening the throat chakra solves issues related to the inability to find and speak any truth. The results of the healed throat chakra are authentic and vivid self-expression. You naturally stand in your highest self, and your speech expresses the real need of your whole being.

When this cycle is broken, you will talk through your head and not from the core of your existence. Your speech may be weak, crooked, or you may verbally dominate others when your Visshuda chakra is out of balance. The defensive debate is a common symptom of an unclear throat cycle. Being able to connect with your heart is essential to know your truth, and a clear Vishuddha chakra will help you express yourself in a smooth, beautiful, flowing speech. Here is how to open your throat chakra with journaling with daily writing practices, whether you like to journal in the morning, afternoon, or evening.

Here is how to open your throat chakra using a pen and paper:

Writing skills will definitely come in handy when trying to open the fifth chakra. If you are not confident enough to voice all your thoughts, then the notebook’s pages will become that sacred place where no one will be judgemental of you and your opinions. The beginner’s starting point would be journaling.

If you are a more advanced writer then forming your ideas into a psychological novel is what you may find more appealing. But journaling might be reasonably the best option as far as it promotes your personal accountability, the ability to explore your inner self, which can sometimes be absurd and preposterous, but you still have to accept it.

Why a Pen and Paper Are Better Than a Keyboard and Screen?

Handwriting prevents you from editing your own thoughts. We can not use backspace in real life, hence we can not reverse something that was already said. What is more, while many people in their 20's and 30's are attached to their devices all the time, the activity of using something material has a calming and relaxing effect. But if it brings you real discomfort, you shouldn’t torture yourself with an option you are comfortable with.

The beginners usually have a common mistake of believing that everything they write must be deep and sensual. But that delusion prevents you from keeping a diary for yourself and nobody else. True depth comes naturally, by itself, even by accident. This is how journaling will help bring out information that is stored deeper than consciousness. A journal can help us explore pathways that we cannot consciously discover.

These days, the case of burning out is quite common, and people forget who they really are. That is why many practice yoga to heal their chakras. When we write in a diary, we create more space and time for what is inside of us. It enables us to spend time with ourselves and to recognize and perceive our thoughts and feelings.

Writing is also a creative process. As soon as we get into a flow, the words will flow out of you and you will notice that you think less but feel more for it - you write from the heart. Reading through it again enables you to dig deeper into your heart and you have the chance to see more clearly and understand better what is going on with you.

These Types of Journals Can Help You Clear the Throat Chakra

There are several types of journals that suit different people. However, do not limit yourself to those boundaries, maybe you are going to invent your own type of diary in the process of daily writing.

A Positivity Diary

In this diary, you write down only the positive things that happened to you today. Think about whether you want to make whole sentences or just bullet points. Always write down your 3 to 5 positive moments in the evening before going to sleep. Use this exercise as part of your daily reflection by letting your day pass by in your mind's eye, identifying the positive moments.

You may find it difficult to find something positive - on a normal weekday ... then think carefully! A positive moment doesn't have to be anything spectacular! Perhaps the sun shone particularly beautifully in your living room in the morning. Or did your lunch taste surprisingly good? Or was your colleague especially funny today?

Learn to appreciate the little things in life and to notice them in the first place! You will sharpen your perception and find the little things to be much more valuable and important. This will enrich your life and make you happier because you are simply more positive. Your energy level will increase, you will gain new strength from it and increase your awareness. Ending your day in this way will also have an extremely soothing effect on you.

A Gratitude Diary

Gratitude is one of the most beautiful feelings ever! Gratitude comes from abundance. It is the perception of having. You can only feel gratitude when you acknowledge what you already have and don't focus on what you don't have. A gratitude journal can be powerful. Again, it can be the smallest things, moments, or situations - only your feelings count. Try to write something different every day and think a little bit - you will train your gratitude muscle particularly well. After a short time, you will feel how much this new awareness has strengthened you, and your life will become fuller.

A Freeform Journal

In journaling, you have no specific topic, but reflect the day, the moment, the week, the vacation (whatever) from the perspective of your feelings and perception. This will expand your awareness extremely and you will learn a lot about yourself. Once immersed in this method, you will want to feel further inside yourself. You can also integrate journaling into a routine or you can take your notebook with you everywhere and as soon as you feel the urge to write something down, just do it!

Conclusion: Overall, one can heal their throat chakra by recording their feelings in a diary, for example, but the most important thing is to express your true thoughts with ease. You have no one to be ashamed of on the pages of your diary, except yourself. It can be a difficult experience, but voicing your feelings, emotions, desires, and experiences is the first step to accepting yourself and opening your true self to the world.

By Ana Mayer

This article was written by Ana Mayer, a project manager with 3+ years of experience. While projects can do without her participation (which means almost never), she likes to read and create expert academic materials for the Online Writers Rating, Best Writers Online review website. Such work gives her the opportunity to write articles on the most relevant topics of today.

Practice yoga for your chakras now!

Depending on your schedule and your natural rhythm, practicing yoga first thing in the morning might already be part of your routine. If you’re on the other end of the spectrum and the idea of pairing your yoga practice with the rising of the sun makes you roll over and hit the snooze button, please hear us out and consider trying something new. We promise everyone will love this five-part series of quick Vinyasa classes from expert yoga teacher Jackie Casal Mahrou. 

Here’s why a morning ritual is a powerful way to start your day!

Set a Positive Intention for Your Day 

By starting your day with mindful movement and breathwork, you create a powerful foundation for a day filled with gratitude, productivity, and mental clarity. When you activate an intention for practice and embody it on the yoga mat, you can carry it with you throughout the rest of the day. One of our greatest lessons from yoga is that we cannot control external events, we can only control how we react to them. By filling our well first thing in the morning, we bolster our ability to roll with whatever comes our way. 

Boost Immunity and Well-Being

One of the best ways to stay healthy is to make sure our internal systems are operating at optimum levels. Yoga is an excellent way to stimulate our lymphatic system, which is responsible for moving harmful toxins through and out of our bodies, thus keeping us healthy. Increased circulation raises energy levels and could even eliminate your desire for caffeine. Instead of automatically reaching for coffee, try flowing on the mat first and you may feel so energized you don’t need any more stimulation.

Stepping onto our mats also stokes Agni or our digestive fire and ensures we are processing our food properly. According to Ayurveda, yoga’s sister science, and many Western practitioners, roughly 70% of our immune system resides in our gut. Twists and forward folds encourage stagnant energy to flow more freely by providing gentle compression and massaging of our internal organs. Practicing first thing in the morning boosts digestion, circulation, thus strengthening our immunity. 

Take Care of You First

You know how on planes during an emergency, they encourage you to put on your own oxygen mask before helping anyone else? We cannot show up fully for others in our life, be it professionally or personally unless we are taking care of ourselves first. Look at stepping onto your yoga mat first thing in the morning as your act of self-care and a way to fill your own well. By practicing in the morning, you ensure you won’t miss the chance to be your strongest, most balanced self all day long. 

Set your alarm earlier this week and see how you feel!

One of the most important skills we’ve developed is how to modify a recipe to make it “cleaner” or cleanse-friendly, so today we wanted to share some of our processes with you to make it easier for you to makeover your favorite recipes!

I (Jo) and my husband found this recipe for Turmeric Black Pepper Chicken with Asparagus online and wanted to make it for our family, but before we could, we had to make some modifications to fit our dietary needs.

For this particular recipe, our process of “cleaning” it up was as follows:

We cut the honey  by ⅓ – we often either eliminate or drastically reduce the amount of sugar or natural sweetner in any given recipe, or replace it with a natural sugar.

We swapped out the Kosher salt for Himalayan pink sea salt, as Kosher salt can contain additives and preservatives we try to avoid.

We swapped out the wheat flour for a gluten-free arrowroot powder to make this recipe totally gluten-free.

We swapped the canola oil (which is refined and high in omega-6s) for olive oil or coconut oil, which are both less processed and higher in healthier omega-3s.

We doubled the asparagus – we’ll typically double the number of veggies any recipe we makeover, for this recipe, we doubled the amount of asparagus they called for to add some extra fiber and green goodness.

These modifications didn’t impact the taste and flavor and we were able to swap out all of the less clean ingredients for better options without a lot of extra effort. 

What I love about this recipe is that it’s full of flavor- it’s peppery and slightly sweet with a nutritional punch of turmeric. And it highlights asparagus, which is in season right now.

Our 6-year-old was even a huge fan and it’s on our monthly rotation now.

When I first met my husband, he was skeptical about substitutions for the “real thing”, but now after 8 years of marriage, and 2 kids he’s a pro at making these substitutions himself. In fact, he does a lot of the cooking and these healthy swap outs come naturally to him. So if he can do it, so can you!

Here’s our process so that you can apply this formula to any of your favorite recipes. As you approach any recipe, simply keep these things in mind:

Eliminate any gluten by swapping in a gluten-free option.

Eliminate or reduce sugar and replace with a natural sweetener.

Uplevel any refined oils to olive, coconut or avocado oil (depending on the heat).

Eliminate dairy or swap out for non-dairy alternatives.

Double the veggies, when applicable.

That’s it! We hope you have a great time making over your favorite recipes. If you have a recipe you’d like some extra help making over, let us know in the comments below so we can help out.

With love,

Jo & Jules

“Cleaner” Turmeric Black Pepper Chicken with Asparagus

Yield: 4 servings

Ingredients:

¼ cup water
1 TB. honey
¾ tsp. black pepper, plus more to taste
½ tsp. Himalayan sea salt, plus more to taste
2 TB. arrowroot powder 
1 ½ tsp. ground turmeric
1 lb. boneless, skinless chicken thighs, cut into 1-inch pieces
1 TB. olive oil 
2 bunches of asparagus (or about 24 oz), trimmed and thinly sliced on an angle
1 tsp. unseasoned rice vinegar
1 lime, cut into wedges (optional)

Instructions:

In a small bowl or measuring cup, stir together water with the honey, pepper and 1/2 teaspoon salt; set honey mixture aside.

In a medium bowl, stir together the arrowroot powder, turmeric and 1 teaspoon salt. Add the chicken and toss until coated.

In a medium skillet (we prefer cast iron), heat the oil over medium-high. Add the chicken and cook until the turmeric is fragrant and the chicken is golden brown on both sides, 2 to 3 minutes per side. Add the asparagus, season with a pinch of salt, stir to combine and cook until crisp-tender, 1 to 2 minutes.

Add the honey mixture and cook, stirring, until the chicken is cooked through and the sauce has thickened, 2 to 3 minutes.

Remove from heat and stir in the vinegar. Season to taste with salt and pepper. Serve with lime squeezed over top, if using.

Original NYT Recipe- https://cooking.nytimes.com/recipes/1020970-turmeric-black-pepper-chicken-with-asparagus

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.

Daily Back Pain Relief with Kristin Gibowicz

If you’ve done even one yoga class, you’ve probably already done at least one twisting pose in your practice, probably more. Twisting has a large number of benefits to the body, however, it’s important to do them safely for the best yoga experience.

Here are some of the benefits of yoga twists, and how to master them:

Back Health

When we do twists in yoga we rotate the spine and stretch the back muscles, which in turn helps to restore and keep the spine’s range of motion. Not having a strong range of motion can run the risk of our joints becoming hard and inflexible, and the supportive muscles surrounding the spine can shrink. Stretching the muscles regularly with twists can prevent this. 

Boosting Energy

Working with the spine in twists lengthens the spine - this means creating space between each of your vertebrae. When there is no space between the vertebrae, your spine can slump, making your energy levels drop. Twisting lengthens the spine, and gets space in it, letting energy flow better through your body. Twisting can help to give an instant boost of energy.

Neutralizing the Body

When you’re in a yoga flow, especially if you’re doing a lot of back and forward bends, it’s good to include some twists, as they are a neutralizing pose. As twists incorporate the center of your body - the core, they work a lot of muscles including the abs, obliques, and muscles around the spine, as well as shoulders, neck, and hip muscles. This helps to keep your practice well-rounded.

Helps Digestion

Doing twists in your yoga practice can help to aid your digestive system. This means that there is movement created around your digestive organs, which helps your food move along your body. Twists can also help to detoxify your body, by squeezing your organs slightly, pushing out old blood, and letting new blood flow when you release the twist. This also stimulates circulation and reduces tension, helping your digestive system work properly.

Now you’ve learned some of the benefits of twists, here are a few examples of twists you can try out: 

Supine Spinal Twist

Lying on your back, hug your knees towards your chest. Next, drop both of your knees to the right, placing a yoga block under your knees if you need to. Extend your arms out, making the top of your body a “t” shape. Hold for a few breaths, then try the other side. 

Half Lord of the Fishes

Starting in a comfortable seated position with your legs both extended, bring your right foot up to the outside of your left quad, making sure your hips are still on the floor. Bring your left elbow to your outside right knee, and place your right hand behind you to keep stable. Make sure your spine is lengthened, drawing the crown of your head upwards. Hold for a few breaths on each side. 

Revolved Lunge Pose

From Downward Dog, step your right foot back between your hands and drop your back knee. Engaging your core, lift up your torso and stack your shoulders over the hips. From this position, bring both of your hands up to your heart center, and hinge your body slightly forward, remembering to keep your core engaged. Next, bring your left elbow so it's to the outside of your right knee, lengthening your spine by drawing the crown of your head upwards towards the sky. Hold for a few breaths, then repeat the same on the other side.

Safety in Twists

When doing a yoga twist, it's important to inhale and make your spine long first, and if you’re seated, to also make sure you’re as grounded as you can be in your sitting bones. If you notice any curving or rounding in your spine, especially your lower back, get a yoga block or some blankets you can sit up on to help you maintain the length of your spine and support you back.

Try to twist from the lower spine up, when twisting it’s important to be aware that the different areas of your spine have different ranges of mobility. The lower part of your spine, the lumbar, can only rotate around 5 degrees, compared to the cervical spine which can rotate around 50 degrees. Starting from the lower spine avoids your neck overextending and helps to involve the whole spine. 

How to intensify twists

Twists are not only really good for the back but are also amazing for stretching the muscles around your shoulders and chest. To get more of a stretch in these areas, you can put a bind into your pose, or press against a wall or chair when you twist. 

When not to twist?

If you are pregnant you should avoid some twists, because they can place pressure on your abdominal cavity. Some gentle twists are okay after your first trimester. 

If you have a spinal disc injury you may have to avoid twists, similarly with chronic digestive issues, as they might make your condition worse. If you're feeling like you need a fresh start, twists are powerful poses to clean the slate and start fresh. They're also very detoxifying for your inner organs and your spine, with an array of health benefits.

Enjoy this week's twist-focused yoga classes!

By Amy Cavill

1. Erin Wimert - Get Twisted

2. Keith Allen - Twist & Flow

3. Elise Fabricant - Get Long & Twisty

4. Rob Loud - Twists & Binds

Are you ready to refresh and rejuvenate physically, emotionally, and mentally? 

A well-rounded yoga practice emphasizing twists will leave you feeling your best on every level.

Here are 4 ways twists help clear out your system and create the space to welcome in fresh energy and light.

Keeps Spine Healthy: Twists help restore and maintain your spine’s range of motion, improve flexibility and mobility, and encourage proper posture. Most of us aren’t consistently moving our spines through the three ranges of motion necessary to keep the spine in ultimate condition. 

Our spines need to work through three planes: front to back (sagittal plane), side to side (lateral plane), and rotation (transverse plane.) A well-rounded yoga practice emphasizing twists will assist in developing and maintaining proper spinal alignment. Twists also help prevent back pain.

Prevents Back Pain: Twisting is an important component in avoiding back pain because it helps lengthen the muscles and connective tissues surrounding the spine. Creating space around the spinal column is vital to ensure the vertebrae and discs don’t become compressed or herniated. Many of our daily activities, like sitting, can cause compaction over time, which leads to stiffness and pain. Balanced spinal rotation for the vertebrae, muscles. and connective tissue aids in achieving better alignment and a healthy range of motion. 

Benefits Internal Organs: In addition to all the benefits for our bones and muscles, twisting has a profound impact on the health of our internal organs. When we twist, we put direct pressure or compression on our digestive system and endocrine system. This movement encourages the release of toxins from the liver and kidneys and the stimulation of freshly oxygenated blood to flow with more freedom. This increase in circulation enhances digestion and elimination, thus leaving you feeling lighter and more buoyant. Seventy percent of our immune systems are located in the gut, so keeping it healthy impacts our overall well-being. 

Release Mental Stress and Tension: Our internal bodies mirror our external ones. By creating freedom and space in our spine through invigorating or soothing twists, we create quiet and calm in our minds and our hearts. If you’re feeling weighed down with your thoughts and emotions, twists are a powerful way to positively impact your mood and mindset.

Enjoy this week's twist-focused classes!

1. Erin Wimert - Get Twisted

2. Keith Allen - Twist & Flow

3. Elise Fabricant - Get Long & Twisty

4. Rob Loud - Twists & Binds

There’s a reason that conventional wisdom says breakfast is the most important meal of the day. But let’s be real – mornings can be hectic, and that’s putting it nicely.

Just like with our cleansers, we like to set our kids up right with a quick and easy meal that loads us up with dark leafy greens. Our favorite is this Kid-Friendly Very Berry Green Smoothie! Kids love it and parents can feel good knowing that whatever else happens with their kid’s diet today, at least they got in this serving of fruits and vegetables! 

Kid-Friendly Very Berry Green Smoothie

Yields: 1 quart

Ingredients:

1 cup frozen strawberries
1 cup frozen blueberries
1 ripe banana
1 cup spinach
2 cups any non-dairy unsweetened milk (coconut milk, hemp milk, almond milk, cashew milk)
1 TB almond butter 
1-2 dates, pitted, optional for sweetness  

Instructions:
Combine all ingredients in a high-speed blender and blend until creamy.

Variation: If you are cleansing or sensitive to strawberries, raspberries would be a tasty alternative.

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.

Daily Back Pain Relief with Kristin Gibowicz

This Full Moon marks the movement of new energy into new life and new creations. It’s go time. The energy enshrouding this lunation is putting action and impulse forward. This moon has heavy Martian influence and those fiery impulses are fanned by North Node, Rahu. This is going to bring lifeforce, directive, and power into your higher desires and inner pursuits. The moon goes into full pedigree in Libra. It rises late on the 26th and into the 27th.

The subtle energies acting behind the scenes are giving this Full Moon a unique personality. The aspects of Rahu and Mars will push the karmic wheel, in many ways. As my readings focus on the spiritual and personal use of the cosmic energies I want to note that there is a karmic retribution occurring during this month. Many of you will befall rewards, projects will move forward, new creative pursuits will be illuminated for your gifts and/or fulfill other aspects of desires and destiny. There will be a natural equalizing energy. Let it balance out, natural order is guiding this-no effort needed.

Jupiter’s recent move into Aquarius on the 5th expands new horizons and new modes of operation. Wisdom and luck are expanding and working to align self with limitless potential. Because the subtle planetary energies are bringing full flavor to this moon, your planetary placements will bring more clarity on how Jupiter, Mars, and Mercury will work together for you.

The Venus, Sun conjunction continues on into Aries, and this exalted position for the Sun will bring new life, and light to forward potential. This will work well with Jupiter’s placement and Mars in Gemini. An important aspect of the moon will bring into the forefront, is the application of chasing and applying energy to things that are not working. This can show up in different aspects. But the overall energy is providing a surge of new life force and the awareness to nurture growth. Thus, anything that requires extra effort and is misaligned will atrophy. Take an honest look at aspects of self that are invested in ego or the external relationships, worldly matters etc. The planets will work ten-fold to reveal personal contributions and new ways to grow what grows the self in multiple ways. Wholeness. The push and pull will be revealed.  

Alongside the moon is a unique swap from Mars and Mercury, each occupying each other’s houses. The moon will reflect lessons from Mars/Rahu conjunction during February and March. Think back to what prominent themes were in your life during the last two months. This will evolve to another level.

As the air energy is being stirred there is a lot of pranic movement within the cosmic and individual self. This is creating new shifts, new modes of relation. This is very important. As this new beginning is ushered in on the heels of cycles ending it washes away comparisons and will aid to create without expectations.

When there is nothing to compare from the past, then the possibilities are endless.

Essentially, the planets are working in such a harmonic symphony to bring this ‘Power of Now’ into the personal embodiment. Use this energy; forces are ripe with creative life force. Each planet’s contribution is amplified and ready to create new realities, dream fulfillment, and a new way of seeing the world. Generational creation is being tethered to a previous version and iteration. But, now is the opportunity for complete innovation, not continuing to create from previous circumstances, beliefs, or frameworks (generational creation).

Strike like lightning, awaken the way you see, hold, and distribute your power. See the power of love in this very moment, and you will harness the magnitude of these planets and draw down the illuminating power of the moon.

The last note, is this moon possesses a strong link to awaken deeper spiritual knowledge. This spiritual knowledge is being incorporated not just in ritual, or on your mat. It is spiritualizing the way one lives into their divinity, the way one sees divine in each moment and in each being. Move into your power to embrace the expanse of your truth and your being. You are beyond measure. 

Be well my loves,

Geenie (Gemma) Celento
For a personal astrology reading, book here.

Geenie, also known as Gemma, is an Ayurvedic Practitioner, astrologer, and student of the Sri Vidya Tantric lineage. Her classes on YogaDownload are often inspired by astrology and aimed to guide each student to unfold a deeper connection from within. Her diverse knowledge and continued studies in the spiritual sciences can be felt in her class offerings. With humble devotion Gemma weaves the wisdom of yogic practices into accessible and impactful mat experiences. Her website is here.

Practice the Yoga & Astrology series with Geenie now!

Earth Day found its beginnings in 1970, in the United States, and years later the environmental movement has gone global. Over a billion people worldwide get involved each year with Earth Day activities and trying to make the world a better place. Here are some small ways you can get involved and give back this earth day.

Recycle

One of the essential things we need to do to protect the Earth is simply recycling. An easy thing to do is try to reduce the amount of waste you produce by recycling and reusing materials that don’t need to go into the bin. Simple things like recycling cardboard and paper, reusing glass and plastic materials can help, and you can also do things like buying second-hand rather than new.

Reduce Meat Consumption

Meat production and consumption have a large impact on the environment. The livestock sector can produce as many greenhouse gases as cars and automobiles. Simply reducing meat and dairy consumption can help to reduce the environmental footprint the industry has on the planet. Try a meat-free monday, or swap out meat products for alternatives a few nights a week!

Reduce Your Carbon Footprint

Cars can massively contribute to air pollution, and a lot of cars in one place can have a huge impact on our air quality. Why not do your bit by ditching the car, and instead cycling, walking, or taking public transport? Anything we can do to reduce our car travel will help to reduce our carbon footprint and improve air quality for ourselves and our communities.

Cut Down on Plastic

It’s 2021 and we still have plastic everywhere! We can make a difference by putting in the effort to reduce plastic usage and make some swaps in our day-to-day life. Try using solid products like shampoos, soaps, and deodorants that would otherwise come in plastic packaging. You can also use a reusable cloth bag in the grocery store rather than a plastic one. Even reusable water bottles can make a huge difference in the amount of plastic in the world. 

Cut Down Your Water Usage

Paying more attention to how much water you use can help to reduce your consumption in your day-to-day life. Little changes like turning the tap off when you’re not actively using it when brushing your teeth or washing your dishes, as well as swapping baths out for showers can have a huge impact on the amount of water you use and benefit the environment. And buy a reusable water bottle so you don’t find yourself needing to buy plastic single-use when you’re out and about.

Watch Your Buying Habits

Making smaller changes to your buying habits can greatly improve your impact on the environment. Shopping at local farmers' markets reduces CO2 emissions used in transport. Also, zero waste shops where you bring your own reusable containers reduce plastic waste and packaging. Even clothes, furniture are available to buy second-hand and reduce waste.

Watch Your Food Waste

Food waste can fill up our bins quickly, but you can counteract this by trying to reduce the amount of food you throw away. Using up all your ingredients instead of throwing things away can have a great impact on the environment. You can even create a compost bin to recycle your food waste - which when decomposed, will be great for your garden!

Switch Off Your Electronics for the Day

While it might be difficult in the modern world to not use any electronics, try your best to cut down on your electronics use, and unplug things like your TV, microwave, lamps. This will save you quite a lot of energy but not using them for one day - and you might end up realizing you don’t need them anymore!

By Amy Cavill

Celebrate Earth Day with yoga and give back by buying an online yoga membership with the Earth Day sale! 

40% OFF EVERYTHING SITE-WIDE!

On Earth Day 2021, let’s pause to appreciate this world that provides the air we breathe, the water we drink, the food we eat and serves as our home. In yoga, we naturally align ourselves with the rhythm of the seasons, the tides of the ocean, and the rising and setting of the sun. This week, we're celebrating Earth Day with four yoga classes designed to uplift, enliven, and support you, just like the planet does for us each and every day.

When you show up to your yoga mat or your meditation cushion this week, close your eyes and focus on your connection to our planet. Offer gratitude for the support of the ground beneath you and the sky above you. Earth Day is an excellent time to center your practice around your relationship to the planet, connect with the global community, and commit to protecting our world.

One of the primary tenets in yoga comes from Patanjali’s Eight-Limb yoga path, in particular, the first Yama, Ahimsa. The Yamas are moral attitudes or behaviors important to follow on your yogic journey and in life. Ahimsa means freedom from harm or violence. Ahimsa's practice is one of compassion, love, understanding, and patience in our interactions with ourselves, with others, and with the earth around us. 

Ways to practice Ahimsa with the planet are by conserving the amount of water you use, recycling every material possible, riding a bike or walking instead of always hopping into your car, turning off the lights––you get the idea. Taking it a step further, consider walking your neighborhood and cleaning up any litter you find or participating in an organized clean-up. Many organizations exist that need volunteers to help them clean up the environment, so consider getting involved with one that calls to you.

Another way to deepen your connection is to move your yoga mat outside and practice with the kiss of the breeze through your hair and the warmth of the sun warming your skin. Stand in Tadasana or Mountain Pose and focus on the feel of your feet rooted into Mother Earth. Keep one foot planted and balance on one leg, extending up toward the sky in Vrksasana or Tree Pose. Savor your connection to the world around you with these grounding postures.

This week’s classes will help you embody the earth elements, from Ben's celebratory, upbeat practice to Dana's balancing one. Kristen’s class pulls energy in from the mountains and Denelle’s focuses on the earth’s energy. Enjoy these nourishing classes and then share the gratitude by giving the uplifting gift of yoga to someone you love with our Earth Day sale.

EARTH DAY SALE: 40% OFF EVERYTHING SITE-WIDE!

Dana Hanizeski - Standing Balancing Poses

Denelle Numis - Earth Yoga

Kristen Boyle - Moving Mountains

Most don't really need a recipe for such a simple a smoothie, but take this one here as inspiration. Smoothies are good for you! They are delicious, nutritious, and healthy. And maybe not everybody puts vegetables to the smoothies, but I recommend giving it a try!

For harder veggies in your smoothies to work, you do need a powerful high-speed blender as you want it to be smooth and carrot has quite a bit of texture to it. With a good blender, you will not feel any harder bits in your drink. 

I have always liked carrots and orange together. They work amazingly together stewed (add carrots, olive oil, orange juice, and caraway seeds and stew until soft), in a cake, and also in this smoothie. In addition to looking good and tasting great, this smoothie is also a real bomb of nutrition! Carrots have beta-carotene in them and next to other good things, it also helps to reduce skin inflammation, and of course, everybody knows that carrots are good for eyesight. So get your blender out and get whizzing!

Healthy Orange and Carrot Smoothie

Cooking time: 5 minutes

Serves: 1

Ingredients:

1 large orange

1 small carrot

½ of a frozen banana

Instructions:

Chop everything roughly, place in a high-speed blender, and whizz until smooth.

Serve cold, over ice if you wish.

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.

Enjoy this FREE 25-Minute yoga class from home, before your delicious plaintain nachos!

25-Minute Full Body Yoga with Keith Allen

We all know what yoga is on the mat – it’s the yoga asanas (poses) we throw ourselves into, creating shapes and movement on the mat, giving our body a physical workout.

But, what is yoga off the mat? For me, it’s not quite as simple as the 8 limbs of yoga, which is what many are taught.

Yoga is a very personal thing. It’s a different practice for everyone – some might like Ashtanga or Power yoga, some might prefer Kundalini or Yin.

The 8 limbs of yoga philosophy, stemmed from Ashtanga (ashta = eight, anga = limb), are guidelines on how to live a life of more meaning and purpose, and act as a moral compass as we guide through this crazy thing called life.

The 8 limbs of yoga are as follows:

1. Yama: A guide for the external world, teaching us to hold ethical standards, with a sense of integrity. Within the yamas it’s broken down further into: Ahimsa (nonviolence), Satya (truthfulness), Asteya (nonstealing), Brahmacharya (continence), Aparigraha (non-covetousness).

2. Niyama: Further looking to the external world, the niyamas teaches us spiritual practices as well as self-discipline. Broken down, these are: Saucha (cleanliness), Santosha (contentment), Tapas (heat), Svadhyaya (sacred scriptures study), Isvara Pranidhana (surrender to God).

3. Asana: Something we all recognize as yoga, is the movement we practice on the mat, connecting breath and body, conscious and unconscious, preparing the mind and body for meditation.

4. Pranayama: Translated as breath, this is the fourth limb, and as mentioned above brings the mind and body, through observation of the breath, into the present moment. The breath is a great tool to help prepare the mind for meditation, leading into the second half of the limbs.

5. Pratyahara: Here we start to pull away from the demands of the external world and instead focus on ourselves, withdrawing the senses, which so easily distract us.

6. Dharana: Building on the practices from the stages before the 6th limb, here in Dharana we keep shifting the focus inwards further. We have dealt with the distractions of the external world, now we look at the distractions of the mind, and instead shift our focus on a single thing (energy center within the body, our breath for example) and again, prepare for the next stage ahead.

7. Dhyana: Similar to Dharana above, Dhyana is meditation but taken to the next level. Dharana focuses on one single thing to guide us into meditation, but with a single-pointed focus to keep the mind still. Dhyana is keeping the mind still but without the focus and energy needed to practice concentrating on one thing. Instead, you are simply aware but without strain or focus.

8. Samadhi: The last of the 8 limbs, here is what is described as a state of ecstasy, where you transcend your self to a higher power of enlightenment. A feeling that cannot be bought, but instead experienced, where you gain pure joy, calm, peace, and happiness, all in a single minute or even second, depending on how long the mind allows to keep you here in this state of being. This is definitely not an easy thing!

But, with all these 8 limbs, which are there to guide us into a happier and healthier life, how do they actually guide you to happiness? This is where the real yoga off the mat is practiced. But as mentioned above, yoga is such a personal thing, so it’s different for everyone.

Yoga connects movement and meditation, connects your breath and body, which separates it from other forms of fitness. You are bringing your mind, body, and soul together, through your asanas, through your Dhyana and through your Pranayama. All of this together helps bring you into the present moment so you can experience happiness, achievement, peace, and connection to self, all together.

Connection to self helps you find your why. Your why is your driving force, to power through those tough times, your reason to exist, your reason to get up in the morning when you have no energy. Yoga has helped me find my why. 

Personally, my why is to be strong and confident on and off the mat. Strong and confident on my mat with my asanas (arm balances, inversions, headstands, handstands) and strong and confident off my mat in daily life and the challenges it brings (enter Covid-19 and lockdown).

In the last 3 years, I've had some challenges off the mat that yoga has helped with. I’ve signed my first ever mortgage and moved into my first ever home of my own, only to be made redundant within a month of moving in. I stepped away from the 9-5 and changed my whole career around, becoming a yoga teacher (I used to design shoes!), I lost my job again because of this current global pandemic and had to rent out my flat, moving back home with my dad. And somewhere in the middle of all of this, I lost my mother suddenly to lung cancer. My family and friends helped me through it. But my why guided me through it, and still does, every…single…day.

In the book, The Yoga Sutras of Patanjali, yoga is described as “the science of the mind.”

This, to me, connects way more to my why, than the 8 limbs (or at least, some of the 8 limbs). Out of the 8 limbs, some of the hardest things to learn are the external limbs (Yamas and Niyamas). Even though the full practice of meditation is hard, we all live in such a demanding world – demanding of our time, our attention, our love, our money, our work, our health, our skills our everything, that it can be really hard to stay who you are and keep you calm, present, happy, joyful.

And so, if yoga is “the science of the mind”, meaning that we have to look after our mind and guard our mind with what thoughts we let in, then my why massively helps with this. Whenever we are faced with troubling times, I come back to my why and it guides me into a happier and healthier state of being. To quote the Find Your Why Foundation, "yoga can provide you with techniques to teach you how to, at any moment, step into the eye of the storm.

So, what does my why give me? It gives me ease, strength, confidence, and guidance, but ultimately peace and happiness. When I think back to the quote highlighted above, I get a warm sensation and a little smile starts to form – not because life is easy or joyous 100% of the time. But because I’m using the tools I have in my toolkit to deal with the storm head-on!

So, I would urge you to find your why. And if you don’t know what it is – that’s fine. Explore it, dance around it, then connect and nurture it through your yoga practice.

Namaste, Anna Kichenside
Flamingo Yoga Maya

Anna is a yoga teacher with a strong emphasis of asking her students to find their WHY. Connecting and celebrating 'YOUR WHY' is a fundamental part of yoga. “Your why becomes your intention for the class. Your intention becomes your driving force. And your driving force changes your life.” To find out more about your why yoga, please visit: www.flamingo-yoga-maya.co.uk/your-why-yoga

This meditation is a natural vitality booster. 

You can do this meditation anytime and anywhere. It’s nice to spend some time with it in your formal meditation practice, but you can also invite the energy of the golden sun with you at anytime, commuting, working, or even while eating or walking.

To enjoy this simple meditation, simple do the following steps. It only takes a few minutes.

1. With eyes open or closed, visualize a bright, golden sun above your head.

2. Imagine the rays of light pointing directly down toward you and becoming a direct channel to connect with your higher self and the infinite source of love and light.

3. Remind yourself that the rays contain energy of strength, healing, and unconditional love.

Whatever you’re going through, ask the sun to bring softness and acceptance.Invite warmth, positivity, and resilience into your life.

4. Bask in the light. Soak it all in. Stay in this receptive mode of the sun's energy for as many minutes as you'd like. Continue to breathe deeply.

5. Bow in gratitude.

This meditation came to me as a result of my meditation teacher training with Sura Flow and part of a camping trip my partner and I took to Port Renfrew, British Columbia.

The Golden Sun Meditation technique was one of the very first things I learned in my meditation teacher training. We learned about how to use the visualizations of light to channel infinite wisdom. The meditation was really impactful for me.

Then, we went camping in this wooded area. When the sun was setting, the light poured through the trees in a way that created long streaks of light beams through the entire forest.

It was absolutely gorgeous.

We stood at the foot of our campsite and stared through the light beams in silence for an awe-extended time. Neither one of us moved or said a word… but the whole time I was thinking about the Golden Sun Meditation from my training.

That’s where this meditation was born. I hope you enjoy it and remember to turn to the sun for energy and inspiration whenever you need it.

By Whitney Reynolds

Namaste,
Whitney

Whitney is a certified yoga teacher, world traveler, and self-identified moon person. She's spent the last few years infusing the lunar cycles into my awareness while traveling the world. She likes digging into the local legends and spiritual practices of places she visits. Her blog and website Moon Wandering is here.

When we hear the word metamorphosis, often it conjures an image of the caterpillar pausing and withdrawing from the world for a period of time and emerging as a beautiful butterfly. One way to visualize it is an incubation period, where you focus on rest and renewal in order to become your best self. Metamorphosis doesn’t necessarily mean you are changing into someone different; rather it means you are transforming into the highest version of yourself. In other words, the butterfly was always inside you, but it may take time and effort to fly free.

Renowned ParaYoga founder and Tantra Yoga scholar Rod Stryker teaches, “We’re not transforming into something we aspire to,” he says. “We’re transforming into the very thing that we are innately: our best self.”

By embarking on the yogic path of self-discovery and self-improvement, we can begin to shed the patterns and habits we’ve developed through our lifetime that may be preventing us from shining our brightest. 

Often, we aren’t aware of what is holding us back from living our best life and operating on our highest levels. This 5-class yoga program provides the framework for you to discover how to grow physically, mentally, and spiritually. By taking the time to consciously turn your awareness inward, you can uncover the beautiful light that already exists within you. 

When Michelangelo created the world-famous statue of David from an enormous block of discarded Carrera marble, he is credited with saying that David already existed within the slab, it merely took his work to chip away the extra layers obscuring his beauty. It took patience, discipline, and vision to trust that perfection existed beneath the stone. Applying that analogy to the practice of yoga as transformation, you can look at it as shedding what isn’t needed to become your best self. 

Yoga’s three-pronged approach of addressing the physical, mental, and spiritual bodies helps us evolve on every level of our being. By becoming stronger and more supple, we create the vessel that supports our minds and hearts. By taking the time to tune into our thoughts and emotions and learn to encourage the positive ones and manage the negative ones, we’re evolving on our life’s journey. Are you feeling ready to transform into an evolved version of yourself? 

Enjoy being supported by these classes designed by Kristin Gibowicz and fly free!

This New Moon rises in full pedigree at 2:30 AM UTC in Revati (Pisces) it will cross the point into Aries, marking the beginning and ending of an evolutionary cycle. This marks a unique shift within the collective consciousness and within the individual self. As this moon progresses it will birth a new self, and bring forth new energies to support higher ideals. Many karmas will be laid to rest, especially for creation. New creation beyond generational aspects will begin to merge. The Sun and Moon are meeting at an archetypal degree within the cosmos. This point will emphasize their unique energies and will help in awakening a higher self. Mercury is working to communicate lessons from previous karma. What needs to be carried forward to build stronger foundations, contentment, dedication. What is required and recreating specific lessons to strengthen the inner self is all being communicated.

The moon is working through a highly spiritualized and idealistic point. This is awakening the same energies within the psyche. It moves the individual to be more immersed in spirit and to rely less on the material skills, and more on one’s own ability. Tune in during this moon, tap into the self to create within the material. Inner insecurities may arise, especially for those born on a waning or new moon. Rest assured, much of what is occurring behind the scenes will test the need for concrete evidence (the material form). This will work through different areas for you depending on your chart. However, collectively it will strengthen your ability to come within and recreate how you see, show up, reconcile your world, and how you create from within. Whatever you dream, trust the energies are gathering together for you.

I cannot emphasize how important trust and surrender are at this juncture. The planetary influence is shifting specific ties, and for many, it may feel more liberating, while others may feel insecure or unsettled. Trust the process.

This point refreshes karma because the material is limiting. These planetary energies will work to carry forward pertinent lessons, skills, and aspects of evolved self that will serve your new evolutionary phase. The Sun is working for inner creativity. It is illuminating what you want to create for your world, based on the soul. As within, so without. As above, so below.

This does two things: brings the soul’s intentions forward into consciousness and also strengthens one’s connection to the soul and ability to create from within.

You will be shown and asked, what do you really want to create for your world?

Ask yourself this, and get clear on what you need and want to carry forward. Do not doubt yourself or what is possible. Doing so will only fuel insecurities that are dependent on the external world and one’s perception of it. Remember it’s renewal and rebirth time. 

The lunation is working to stir self-examination on one’s created reality. Reconcile any discrepancies, but do not hold anything against the self.

This is a moment of rising, and breaking off, not breaking down the self. There is an ending of cycles, lay to rest what holds you back. Work with the universal energies to release. This position indicates the universal and individual soul is moving into a new cycle. The Full Moon on the 26th & 27th will mark action forward. Now it’s time to purge and clarify.

Be confident that these energies are a promise for a new beginning, I hope you feel the lighter energies. New futures are being seeded. Remember space is important and critical to birth new ideals within self and this world. Nurture this space with a clear mind. Intuition and trust are being elevated, so trust what is being shown to you, and any synchronicities. Lean into heightened intuition. Soul connection is at the forefront in order to awaken the higher ideals. Have faith in yourself, your inner guidance, and the power of your intuition. 

Lastly, I really want you to understand the immersion within the self that is being called forward. Symbolically the Piscean fish is a submersion into deep water. It is one with its expansive environment. Be the energy of your new evolution. Feel free and at peace with the current moment. Feel the power of your resolute mind and unwavering faith. This will create a stronger foundation for your new evolution and these evolutionary energies. Remember we’re all in this together. These are the qualities of harnessing your spiritual power and alignment. 

“What you seek, is seeking you.” - Rumi

Be well my loves,

Geenie (Gemma) Celento
For a personal astrology reading, book here.

Geenie, also known as Gemma, is an Ayurvedic Practitioner, astrologer, and student of the Sri Vidya Tantric lineage. Her classes on YogaDownload are often inspired by astrology and aimed to guide each student to unfold a deeper connection from within. Her diverse knowledge and continued studies in the spiritual sciences can be felt in her class offerings. With humble devotion Gemma weaves the wisdom of yogic practices into accessible and impactful mat experiences. Her website is here.

Practice the Yoga & Astrology series with Geenie now!

Let us ask you a question: Is it time for you and sugar to break up? 

If you’re nodding your head yes, but aren’t sure how to beat sugar at its own game, there’s a very good reason for it, and it’s not your fault! 

First of all, sugar is everywhere! It’s hidden in all of your favorite foods –  think of your daily coffee drink, salad dressing, sauces, condiments, that so-called healthy yogurt snack, and your go-to protein bar. 

Excess sugar, especially refined sugar, has been linked to a suppressed immune system, premature aging, arthritis, diabetes, headaches, mood swings, asthma and allergies, inflammation, and insomnia – just to name a few.

Sometimes it seems impossible to escape from sugar cravings and there is a very real biological reason for this. When we eat a lot of sugar, we develop an unhealthy balance of gut bacteria. These little microbes are hungry and they demand sugar – hence the never-ending sugar cravings.

We’re always trying to develop cleanse-friendly snacks that help satisfy those pesky sugar cravings, and today’s recipe is a perfect example!

Sunshine Bites are a yummy cleanse-friendly snack sweetened with dried fruit and packed with healthy fats and protein, perfect for satisfying your sugar cravings.

If you are ready to tackle your sugar cravings head-on, please consider trying the 14-Day Conscious Cleanse.

The Conscious Cleanse will reset your tastebuds, keeping sugar cravings at bay. How do we do this? By eating a nutrient-dense diet, you’ll be crowding out your need for filler food and addressing any nutritional deficiencies that might be contributing to your cravings.

Learn more about our cleanse here.

Enjoy the recipe!

With love,

Jo & Jules

Sunshine Bites

Yield: 20-30 balls

Ingredients:

⅔ cup raw cashews, soaked in water for at least 4 hours
1 cup dried apricots, unsweetened, unsulfured
½ cup unsweetened shredded coconut, plus more for garnish
2 tsp vanilla extract
1 lime, zested
⅛ tsp sea salt
⅛ tsp turmeric powder

Instructions:

Drain and rinse cashews. In a food processor fitted with an S blade, combine all ingredients. Pulse to combine until a sticky dough is formed. Spoon out about a 1/2 tablespoon amount of mixture at a time and roll into a ball with your hands. Roll in coconut to coat and garnish. 

Store in an airtight container in the refrigerator for up to 2 weeks.

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.

Daily Back Pain Relief with Kristin Gibowicz

I'm reflecting on my very first yoga class.  As a college freshman, I somewhat arbitrarily signed up for yoga as a “physical education” elective.  My beloved grandma had been practicing yoga for years, so I had a vague knowledge of what it was all about, but I had no idea how much that that one course would end up influencing my life.  Since first walking into that college gym, I have gone on to study various styles of yoga with many wonderful teachers, taught yoga in different capacities for over ten years, and owned two yoga studios on opposite corners of Colorado.

Twenty years after that first class, I embarked on another in-depth yoga teacher’s training; RootEd is a 230-hour “apprenticeship” with the inspiring Jessica Patterson out of Colorado Springs.  For the RootEd application, I was asked to answer the question “What is Yoga?” 

This simple and direct question had me stymied, even after two decades of practicing yoga.  With yoga having become a multi-billion industry in America over the past two decades, it is difficult to lose sight of the teachings that this ancient practice ultimately gifts us.

It has been through re-reading Jivamukti Yoga by David Life and Sharon Gannon that I have recently been reminded of the true meaning of yoga.  The book aims to put back together the pieces of yoga, which has been misguidedly dissected by Western culture so that we can more fully understand the whole of the practice.  Contrary to most current portrayals, yoga is not just exercise.  Instead, it is a physical, psychological, and spiritual system of purification.  In short, the aim of yoga is enlightenment, and enlightenment is about uncovering the true self, or soul.  Strong, supple muscles and an eased mind are merely added benefits along the path to enlightenment.

Our body is a complex vehicle that we can use for the progression toward enlightenment.  As Life and Gannon relay, “It’s good to have a body because it is a vehicle for consciousness. The problem comes when we mistake our vehicle for who we really are.”  It is a huge paradigm shift to truly realize that we are more than mind and body, especially as this dissolution of our personality and ego can be often uncomfortable or frightening. 

Yoga is one of the only ways I know that accesses the reality of something greater within me.  When I feel the flow of Prana (life force) during a physical yoga practice, I can dis-identify with my physical body, and when I watch my mind during meditation, I lose identification with it.  Therefore with yogic practices, I can start to uncover the true self, or soul.

In order to truly lift the veil of illusion (Maya) and see our true self, we must first work through and remove personal blocks, disabling core beliefs and unconscious habits.  Avidya (ignorance of your true identity and divine self) must be cleansed first.  Over the past year, I’ve found that other modalities of healing, such as body-centered therapies like TFT and EMDR, dove-tail wonderfully with yoga in helping me name and release the limiting patterns and beliefs.  When I feel the veil of illusion fall away, I feel much more able to open my heart and serve my massage clients and yoga students. 

And, of course, my work is absolutely about service, or karma yoga.  On the bottom of my business cards I have the quote by Rabindranath Tagore:  “I slept and dreamt that life was joy.  I awoke and saw that life was service.  I acted and behold, service was joy.”  This has been my truth as I grow my wellness practice; service to others brings joy in me.

David Life and Sharon Gannon, in their teachings of Jivamukti Yoga, urge us to replace the question "how will yoga serve me?” with “how may I serve thee, Lord (humanity and species of the earth)?”  This speaks to the important (and too often overlooked) foundation of the yogic practice, Karma yoga.  Karma yoga is selfless service, or a practical method for reducing suffering in the world and in oneself.  And behold, from compassion towards others you will realize happiness for yourself!  When we are suffering from loneliness or self-pity, an instant cure is to care more for others.

When we release selfishness as our primary principle, the potential for true happiness opens up.  Through service to all beings, we can experience the bliss of the end of suffering and when an action is selfless, it leads to eventually to liberation.  This is the root of yoga.

When yogis seek liberation, we hopefully strive to perfect our actions, starting with our thoughts.  Admittedly, this is an area in which I’ve lacked discipline and consciousness.  It’s so much easier just to show up to a yoga class, roll out the mat, sweat, and breathe for 90-minutes and think I’m a good yogi.  My meditation practice is often equally brushed over.   But since actions lead to liberation and thoughts lead to action, it is then paramount to watch and filter the thoughts before anything else.

A consistent seated meditation practice allows us to see clearly the workings of the mind and the intention behind our actions.  Before we act, we must ask ourselves “what is the intention” because the intention behind the act is always more important than the act itself.

By clearing the mind we can open the heart and let love guide us in our thoughts and actions.  The practices of yoga will help maintain equanimity in all situations by teaching us to become transparent and to be able to allow all emotions to flow through us without toppling us over. “The yogi accepts a pleasant turn of events with equanimity, knowing that pleasure and pain never last forever. Equanimity of mind leads to freedom from anxiety,” write Life and Gannon. 

As I begin my next twenty years of exploration in the yogic tradition, I hope to clarify and mature my understanding of what yoga is and how I can apply it in my daily life.  Over time, with practice and patience, the layers of illusion will lift and reveal my true self, my radiant soul.  Then will be better able to practice karma yoga, to serve you, my beloved clients and students, with an open and equanimous heart.  In the end, this is what yoga means to me.

By Elise Fabricant

Along with teaching for YogaDownload, Elise works one-on-one with clients around the globe to help them up-level their energy, turn their new healthy behaviors into habits that last, and discover how best to express their gifts to the world. Elise nurtures her creative streak by producing online courses on a balanced, purposeful lifestyle. Along with giving massage to Denverites, Elise also teaches group yoga classes in central Denver. Elise feels blessed to be able to combine her love of travel with her work by taking yoga and health coaching to workshops and retreat centers around the world. Connect with Elise on her website.

Explore the meaning of yoga with one of Elise's amazing yoga classes now!

Open Your Heart to Gratitude with Elise Fabricant