With curiosity, I applied a new lens to my yoga practice — is it good for my longevity? It’s a wonderful puzzle to consider the arcs of now, the future and the possibility of an elder future and how every moment I am planting seeds, or making choices, that impact all three of these stages of life.
What does a yoga practice look like that is an offering to all three of these versions of me? Before I share what I’ve found to be true for me, let me share a bit about my existing framework.
First, I believe yoga is one of many means to a healthy and fulfilling life, it is not the end itself. Even for me, someone who has made a career out of yoga, someone who feels called to teach yoga, it is not my only resource nor my only passion. It’s a supplement, or a field of practice, that improves my quality of life. Just like anything else, the most helpful dosage changes over time and sometimes I have to try a different flavor or a different practice altogether to restore balance in my system.
Second, I believe human beings belong to nature and that we are cyclical. There is the BIG maha cycle of life and infinite smaller cycles. Interestingly, a healthy cycle, no matter how small or large, follows a pattern:
Birth — Growth — Peak — Decline — Death — Rebirth
Or
Generation — Maturity — Fruit —Seed — Rest — Regeneration
Simply
Birth — Life — Death — Rebirth
And here’s where it gets exciting, because there are so many aspects of being human, life is so rich, we may be in decline in one area of our life while regenerating in another.
So, knowing that yoga is just one tool kit among many and that we are cyclical beings, what kind of yoga practice promotes longevity? Here are the important characteristics of a yoga practice for longevity.
Yoga for longevity is accessible, adaptable, balanced, compassionate and diversified.
Accessible— a practice that is accessible during all or most stages of life. Regardless of your mobility, flexibility, coordination or strength. This means that “peak” poses and alignment are out and props and mindfulness are in.
Peak poses, as the name suggests, are only suitable for one stage of your natural cycles. Either that, or a radical shift in perspective about what a “peak” is… What if the “peaks” of your Yoga practice are the moments you feel at home inside of yourself?
Alignment and technique you often use to “improve” a posture but in some stages of life, like declines and rest periods, aiming for improvement is not realistic or supportive. In a longevity practice, alignment and technique are of little importance and only serve to prevent injury and provide helpful instruction.
Props and creativity can make a lot of yoga poses accessible and beneficial. Using props illuminates the poses in a different way and you can use them in any Yoga practice, but especially longevity practice.
My teacher Sarah Powers once said that mind states, or the ability to move energy with the attention of the mind, is where your human potential lies. Framing mindfulness in this way is a huge moment of reckoning and empowerment. There may be times in this life that you cannot move your body, what will you do then to create inner circulation? Amazingly, this frontier of your human potential is also highly accessible. Thus, significant components to accessible yoga are mindfulness and meditation practices.
Adaptable — adaptability goes hand in hand with accessibility. Adaptability is one of the most defining characteristics of the human species. It goes well beyond your body’s capacity to adapt (but that’s also quite extraordinary) and deep into your problem solving and creative capacities.
For the instructor, this means offering a lot of variations and encouraging the practitioner to find their own expression.
For the practitioner, this means exploring and being curious. Can you adapt the practice to where you are at today? If you get sick, have an injury, feel heavy, feel light, feel rigid, feel soft, can you adapt the practice to be supportive?
Balanced — there are two pieces to this.
First, given everything else you do or don’t do in your life, how can a yoga practice provide balance? Your life will move in cycles and what you need to move towards balance will change. Moving towards balance begins with self-awareness and becomes an art as you become more adept at knowing yourself.
Second, the practice itself is balanced between movement and stillness, between attending to the body and attending to the mind, between the inhale and the exhale, between that effort and the ease, between the instruction and the silence.
When I say “the practice” I don’t mean one yoga class. I mean the average of anything you would consider your Yoga practice. Classical Yoga offers eight limbs, see below. You can have however many branches to your practice that you want. I put the limbs of my practice below, too.
When you think about all of the pieces of your practice fitting into a whole, is there a balance between your input and your output? Are you nourishing all aspects of your being?
Patanjali’s Eight Limbs of Yoga
Caitlin’s Limbs of Yoga
Compassionate — how you practice is just as important as what you are practicing. If you are beating yourself up for any reason or feeling negative about your body, your emotions or any part of yourself, your yoga practice can become toxic.
If you are not used to listening to your body and you are aggressive, pushing through pain or resistance, you will cause more harm to your body than good.
A quote of Pema Chodron’s that I love is, “We are all neurotic and we are all wise.”
Let’s approach the yoga practice with our wise selves turned-up and be tender towards ourselves on good days, bad days and everything in between. Meet yourself where you are at compassionately.
Diversified — one of the most common types of injury yoga practitioners get is a repetitive movement injury. We can also get repetitive movement injuries from anything we do a lot of, like typing, driving, pulling espresso shots, carrying the kids, etc.
Here’s a visual I hope will help…
Imagine that your body is made from hundreds of thousands of pieces of thread and like fabric, these threads are woven together and run alongside each other. If we always stretch and strengthen the body in the same way some of those threads get frayed from over-use while other threads get clumped and tangled together from under-use.
Rather than doing the same practice over and over again, or the same poses week after week, which will over-use some of our tissues and under-use others, you gently glide, stretch and strengthen as many threads in your body as you can.
Diversifying means exploring ALL ranges of movement and attending to not just the muscles, but also the fascia, tendons, ligaments, bones and internal organs. This means incorporating both dynamic practices like gentle flows and holding strength building shapes with longer passive holds (Yin Yoga).
Putting it all together… Practicing with a lens for longevity has made my practice more joyful. I relish holding an active strength building pose more because I know it’s value and I know the value of its opposite. Sinking into stillness no longer feels anxiety provoking, it has become a respite from overstimulation and excessive output. Gentle movement shines a light on the path for how I can practice for a long time to come, even hopefully as an elder. Finally, the combination of it all gives me resources to adapt to the seasons of my life and integrate my Yoga practice with other parts of my lifestyle.
If you would like to practice Yoga for Longevity, I’ve put together a package of classes on YogaDownload that offers Yin Yoga, Breathwork, Gentle Flow, and Mindfulness. I hope you enjoy it and bring your own creative adaptations into your practice!
By Caitlin Rose Kenney
Caitlin Rose teaches yoga to satisfy the whole being and speaks about the physical practice as an access point for widespread change in mental patterns, emotional states, and connection to spirit. Caitlin Rose is known for holding space with a calm confidence that allows practitioners to move safely, feel their experience, revitalize and heal. Her gentle demeanor and articulate instructions aid students at any level to advance their ability for precision and graceful embodiment.
If we asked you to share your number one reason to practice yoga, what would your response be? Answers run the gamut from spiritual enlightenment (Samadhi) to physical mastery of asanas like handstand or Hanumanasana, to mental health benefits like stress relief. Whether you step onto the mat for the spiritual, physical, or mental aspects of yoga, you are receiving all the benefits. What if we suggested you regard yoga as life insurance?
Consider your yoga practice through the lens of preventative healthcare, a tool to ensure you’ll continue enjoying a long life to the fullest. Yoga helps keep our bodies strong and supple, our minds alert and open, and our hearts softer and more compassionate.
To sustain a lifelong yoga practice, check in with yourself. Are you doing the same things out of habit, but it no longer gives you the same joy or energy?
When we learn to adapt our practice to the seasons of our lives, we maintain our strength and flexibility, and balance for as long as possible.
Physical: Your yoga practice will change and transition throughout your lifetime. A practice that is appropriate and nourishing for a twenty-two year old may look completely different than one for a forty-two year old. The key is to listen to your body––the answers are contained in your tissues. If your sweaty Ashtanga practice feels great, keep going! But if jumping back into chaturanga is creating pain in your shoulders, perhaps it is time to consider a different transition.
Mental: Yoga has always been about learning to direct your thoughts where you want them to go. As we age, we can begin to lose mental acuity. Through mindful yoga practices we learn to quiet our minds and filter out distractions. We strengthen our brains. Pranayama or breath control is a valuable tool to manage stress levels and calm us when we are anxious and energize us when we feel lethargic. Adding in yoga practices specifically for longevity, like Yin and gentle slow classes specifically designed to soothe the nervous system can keep us young.
Emotional: To maintain Santosha (contentment) in life requires regulating our moods. Emotional strain impacts every single one of us––on both professional and personal levels. Yoga provides a tool to release feelings that may be weighing us down. It helps us lighten our moods which in turn helps relieve health-related issues stemming from stress.
The sum of all practice is vibrant health inside and out, like a long-life insurance policy. This wonderful Yoga for Longevity program is designed to support a healthy lifestyle, whether you are new to yoga or a seasoned practitioner. Through sustainable practices that promote joint health, improve mobility, and relieve stress, these classes will keep you feeling your best now and far into the future.
Enjoy this simple and delicious yellow smoothie. Tropical flavors are great for waking you up in the morning. The use of Greek yogurt provides you with much-needed protein that you require to keep you going for the rest of the day. Bananas are the most important ingredients in most healthy smoothies, as they are loaded with potassium, magnesium and create a thick lining in your stomach which protects your digestive system. Make yourself this smoothie in the mornings and you have your healthy breakfast in a mug!
Ingredients:
By Zyana Morris
Zyana Morris is a passionate health and lifestyle blogger who loves to write about prevailing trends.
Want to get better posture with yoga? Try this program!
We can feel at home, anywhere. By nature, I am not the most settled person. I travel constantly and I haven't really had a home base that I would confidently call my own. Over the last few years, I’ve changed locations dozens of times across multiple countries. I’ve lived in places for no more than 6 weeks at a time. It’s been an exciting adventure and I wouldn’t trade it for anything.
Through my experience, I have learned to bring my sense of “home” with me wherever I go. A master nester, if you will. I have become accustomed to picking my life up, putting it on my shoulders, and moving to the next destination. Kind of like a turtle, my home is always with me.
Lately, the idea of continuing to travel drains me more than it inspires me. It’s clear that I’m craving stability. I’m craving security. I’m craving a home base. I recognize all of these as Root Chakra needs. We all have them.
To cope with my imbalanced Root Chakra, I’ve been working with earth energy and using grounding techniques in my meditation practice. I’ve pulled out all the stops.
In this guide to balancing the Root Chakra, I share my go-to practices and rituals that make me feel warm and cozy in an instant. Those that help me feel strong, empowered and deeply connected.
I love the process of settling in. I love making myself feel at home. My sense of home is always with me. By sharing what works for me, I hope it brings peace and stability into your world.
Simple Approaches to Heal the Root Chakra: Below you’ll find an outline of a few simple Root Chakra calming strategies. Calming and balancing activities for the chakras range from contemplation, meditation, proper nutrition, and physical exercise. These exercises, in conjunction with a Root Chakra Healing Program will help you to experience a balanced Root Chakra in no time. Trust in yourself to do the work. Work it and it’ll work for you.
1. Earthbound Connections
Because people with Root chakra imbalance feel anxious and detached, re-establishing relation to the Earth is the first phase toward healing Muladhara. The Root Chakra relates deeply to the element of the earth, so when we do activities that connect us with the earth, we are nurturing our Root Chakra. Stimulate connection with the earth by gardening or going on long walks in nature.
If you are in an urban area, you can still find nature around you. Bring a plant into your apartment, or go visit a local park. Even holding a crystal could do the trick. The point is to feel a connection with the earth. You could even meditate with the idea of Grounding.
When healing the Root Chakra, be mindful to ensure a safe and harmonious connection with your surroundings and loved ones. The connection to the world and your surroundings will create a sense of harmony and stability. With a connection to earth energy, you may feel at ease with who you are and your purpose in this world.
2. Eat Root Vegetables
Minor adjustments to your food intake may also prove beneficial to healing the Root Chakra. The organic matter that we ingest literally forms the basis of our being. In a literal sense, the proteins and vitamins in our food become the baseline of our health.
A balanced diet can usually help hold the chakras intact. Do you ever wonder why you crave “comfort food” when you are stressed? There are some common foods associated with the Root Chakra. Ironically, those foods are generally roots!
Look for foods that are:
• High in protein. Feed your muscles foods like beans, tofu, kale, and almonds.
• Red. Because of its connection with the color red, the Root Chakra plays nicely with red foods like red peppers, raspberries, or cherries. Typically these products give you a lot of vitamin C, and support your immune system, as a bonus.
• Roots. Vegetables such as beets, carrots and potatoes are all grown in the ground. Directly related to the roots in the earth, these vegetables help to rebalance a misaligned Root Chakra.
3. Crystal Healing for Root Chakra
You might be able to realign or begin to unblock the Root Chakra by working intentionally with certain stones. Crystals carry energy and when working with certain stones, you can access different levels of energy and connection. As crystals are made of earthbound energy, working with crystals can bring a sense of calm to the Root Chakra. When working with the Root Chakra, the following stones may be of particular benefit. • Carnelian: A pale red stone with orange hues. Red carnelian blends power, cleanliness, and courage. If you suffer from anxiety and can’t bring yourself to abandon your comfort zone, Carnelian will support you in building self-confidence. • Obsidian: A black gemstone is said to be a stone of protection. You can defend yourself against dark energy with this stone. Wear it while you work to become more stable in your life, and your obstacles will be met with ease. • Bloodstone: Historically kept as a token of good health and long life, Bloodstone also has a reputation for bringing good fortune. Leading to an increase in finances, it helps to banish negativity and protect one from evil. With all that, Bloodstone will be your Root Chakra’s lucky charm. • Argonite: Argonite is the crystal of expansion. It supports us as we learn to expand our beliefs and learn to reprogram our prejudices. We need to be able to stretch out edges and grow without fear or worry getting in the way.
4. Abundance Mindset
Adopting an abundance mindset can have a tremendous impact on a healthy energetic system. Meditation and journaling practices may be a tremendous benefit in letting go of materialistic desires. Instead of worrying about the lack, focus on the good you already have.
Reframe your perspective when thinking about finances, your sense of self, or your general health and safety. Instead of thinking, “I’m so broke. My bank account is empty.” Try thinking, “My bank account is wide open for growth.”
One of the main aspects of Muladhara chakra healing is learning to trust and enjoy yourself by letting go of anxiety. Your nerves naturally decrease when you stop operating from a scarcity mindset. Accept that you are important and successful in this universe. Believe that good things are coming.
Anything you put your mind to, you will do.
Be confident in sharing your power and capabilities. As you use an abundance mindset to calm the Root Chakra, you will find hope, confidence, and resilience. Remember: There is always enough.
5. Meditations on the Root Chakra
Root Chakra meditations will benefit you too when it comes to healing Muladhara. Start by initiating your standard mediation strategies, such as sitting still and concentrating on the breath. But then, try to draw a physical connection to the earth. Using grounding techniques like the Grounding Cord Meditation taught in my Root Chakra Healing Kit, can stimulate a strong connection with the earth and build a sense of security in the Root Chakra.
Sit or stand up straight. Start by relaxing all your muscles and shutting your eyes. Breathe deeply. Inhale through the nose, draw the air through the lungs as deep down as you can, and exhale through the mouth.
Shift your focus to the Root Chakra spot, right under your tailbone.
Imagine an energetic cord expanding from that area into the earth. Let it drop below the floor, and the dirt and rocks beneath that. Continue to drop the cord further and further into the earth’s core. Then, pause in the stillness.
In this connected state, release any unwanted feelings of anxiety, stress, or worry. Let the healing energy of the earth absorb those feelings. They can be transformed into something productive in another cycle.
Before returning back to the room, take a moment to pull up feelings of safety, security, and abundance. Bring these energies with you as lessons and reminders from the earth. Use them to remind yourself that there is always enough for everyone and we are destined to thrive.
Visualize the cord coming back up toward the Root Chakra center at the base of your spine and integrating seamlessly into your being. You are fully connected, whole, and held by the earth. There is nothing to worry about.
Find the full-length guided version of this meditation in the Root Chakra Toolkit, an online course for nurturing your Root Chakra.
6. Practice Grounding Yoga Poses
The following yoga poses help to connect with the earth's energy and bring a sense of grounding to the physical body. Try to be completely present when activating your Root Chakra and be intentional about your movements and the way you power through or release completely.
Think about what your body needs, then listen to it. Here are some suggested practices.
Morning Grounding Poses:
Earthy Evening Poses:
Conclusion: As a long-term traveler, I’ve used these tricks to help me get a sense of being grounded while traveling. Despite my home changing dozens of times across multiple landscapes over the last couple years. I have learned to carry my home with me.
By working with the practices mentioned above, I have maintained my sense of security, my Root Chakra alignment, and overcome my own fears and insecurities. You can too.
If you utilize some of the tactics in this guide, comment below and let me know how you get on with it! I can also help support your journey through 3-Days to Ground Yourself.
Be well & happy living.
By Whitney Reynolds
I'm an online yoga and meditation teacher and certified energy healer. I've spent the past few years traveling the world, but have recently settled down in the state of Oregon. I teach from a culturally-sensitive and trauma-informed lens and enjoy holding space for transformative class experiences. Find the Ground Yourself Challenge here.
Bad days can happen to anyone, even the most positive of us. Anything from a stressful day at work, something you love breaking, getting caught up in traffic - things go wrong and we feel like life just well, sucks. While we can’t manage absolutely everything in the world to ensure we never have a bad day, we can do some small things every day to boost our mood, no matter what life throws at us.
Start the Morning Right
If you don’t start your first 20 minutes of the day by getting up and doing something good, it’s been said it can have an impact on the entire rest of your day. To avoid your whole morning, afternoon and evening being an uphill battle, try and do something productive in those first 20 minutes, if its meditation, going for a walk, making a healthy breakfast, or catching up on some positive news, it will boost your mood and start you right for the rest of the day.
Drink Water
Drinking water can help to energize your body, support healthy weight, improve your brain function and also improve your sleep. Sounds great! Try and drink between 2-3 liters of water a day, and try and drink some first thing in the morning - yes this means before your morning coffee! Top tip - try to drink room temperature water to help it be absorbed more quickly to rehydrate you faster.
Take the Stairs
If you’re able to, skip the lift and take the stairs every day. Even if you don’t have time for a daily workout, take the stairs when you’d usually take a lift, if it's at home, work, or the shops. Climbing stairs is actually the equivalent of 5x the amount of jogging per day, so it’s one of the easiest ways to get fit and have a boost of happy chemicals.
Be Present
One of the best ways to stay cheerful is to stay in the present. Wandering minds and too much dwelling and daydreaming can actually bring you down. Try to re-center by sitting quietly for a few minutes and try some deep and calming breaths. Focus on the breath moving in and out of your body and guide your thoughts to your breath if your mind starts to wander.
Eat a Banana
Did you know that eating a banana can help you to produce the same amount of happy chemicals as some antidepressants? They’re also a great way to keep up your energy levels, so try eating a banana a day!
Get Sunshine
As soon as you can after you wake up - get outside for a walk. Vitamin D can massively boost your mood, and also help you to stay present if you pay attention to all of your senses and surroundings! Pay attention to the things you see, hear and feel, without any distractions.
Eat Breakfast
You need fuel to get through the day, so breakfast is essential. If you don’t start the day by eating a meal, your body will want more snacks and fuel during non-meal times, and you’ll probably have a headache, be grumpy and less productive. Stay away from sugar and unhealthy foods and try something high fiber to keep you going.
Get Moving
You don’t have to go to the gym to get fit - you can work exercise into your daily routine - there are many ways that you can incorporate working out into your daily routine. Try taking a walk, instead of getting a bus, or as before, take the stairs. Gardening and housework and chores can also get you moving and busy. Try and get your heart rate up to a walking pace, for it to have a beneficial effect.
Be Kind to Someone
Do something nice for someone else, such as helping someone with the shopping, or helping a colleague at work, or helping someone with their chores. Doing something nice for someone else will help you to lift your mood and make you feel good.
Reflect
Finally, some self-reflection can help you boost your self-sense of worth. People who self-reflect are able to be more disciplined and have a better focus, as well as the ability to manage stress and emotions, making them altogether more chilled and happy! Try to reflect each evening on what’s happened in the day.
By Amy Cavill
Why not try our 9 days of Ashtanga Yoga Immersion series and find out Ashtanga's benefits for yourself?
One of yoga’s greatest benefits is the process of tuning into your thoughts and emotions and understanding your own personal truth. When we utilize the tools of a consistent yoga practice, we learn to tune out distractions and external influences and listen to our internal voice. Avidya or mistaken perception is ignorance––the fundamental inability to see things as they are. The practice of yoga is moving away from these misperceptions toward Viveka, the ability to discern and see clearly.
The physical practice aids us in relaxing our muscles and begins the process of delving deeper into our psyche. Yoga teaches us that all we need is within us, we simply need to pay attention. Patanjali’s Yoga Sutras include the eight-limbed path of yoga. The Niyamas, or moral observances, are tangible steps to achieve a calm and peaceful mind.
One of the Niyamas is Svadhyaya, which means self-study. Svadhyaya includes the study of texts and authors and teachers, but it also means self-examination and reflection. Through mindful movement and breath, we can eliminate disruptions and focus on our thoughts and feelings. Simply giving your mind a break for an hour to focus on sensation and breath gives you space to reflect more deeply. We become quiet enough to study our beliefs, to listen to our inner knowledge.
Through physical practice and meditation, we learn to control our reactions to what is happening around us. Yoga is the ability to direct the mind exclusively toward an object and sustain that direction without any distractions.” Yoga Sutra 1.2 Citta Vritti Nirodhah. Maybe that simply means you can be patient in challenging situations that triggered you in the past. Or that you can stay present during uncomfortable circumstances with the knowledge that everything is temporary. Yoga can help you learn to tune in to your intuition and act upon it.
As a result of being present in your practice, you can attain greater concentration, mindfulness, and clarity. This week’s classes will help you on your journey to a more balanced, joyful outlook on life. And, of course, feeling stronger and more supple on the outside supports inner strength!
Robert Sidoti - Morning Routine to Start Your Day
Christen Bakken - The Conditions for Joy
Jackie Casal Mahrou - Happiness Flow
Mushrooms are good! One of my favorite things to forage, but of course, spring is not the high season for mushrooms (at least not in Estonia), so today I used king oyster mushrooms. I have made the same recipe with button mushrooms and while still delicious, king oysters work the best here. I like that they are not too watery and of course, the fact that 2 mushrooms are enough to make up dinner for one person helps as they are so simple to prepare.
The mushroom recipe itself is very simple too, and I usually always have all the ingredients waiting in my fridge or cupboard.
If you are a lover of sticky delicious mushrooms like I am, I already have two recipes here, so check out these Sticky Asian mushrooms and Bao buns with mushrooms. But there is always room for another mushroom recipe, and it is different from the previous ones.
One of the key players here for me is the butter. If you are fully plant-based, of course, you can use a vegan alternative or just stick to oil, but butter does give the recipe a special touch, and combined with soy and sugar it is amazing.
I like to have rice on the side, but noodles or even pasta would work well too.
Enjoy!
Soy-Glazed King Oyster Mushrooms
Cooking time: 20 min
Serves: 2
4 large king oyster mushrooms
2 tbsp butter (use vegan butter or oil to make plant-based)
1 tbsp grated fresh ginger
1 tbsp coconut sugar
Chili flakes, to taste
2 tbsp soy sauce
1 tbsp lemon juice
Spring onions, coriander, and toasted sesame seeds to serve
Instructions:
Cut the mushrooms to large junks and fry in a tiny bit of butter until crispy on all sides. Set aside until you prepare the glaze.
Melt the rest of the butter on a pan and over medium heat cook the ginger for few minutes. Add the sugar, chili flakes, soy sauce, and lemon juice. Mix until the sugar has melted.
Have a try and add anything you feel is missing.
Add the mushrooms back into the glaze, heat for few more minutes until the glaze slightly caramelizes around the mushrooms.
I like to serve the mushrooms sprinkled with spring onions, coriander leaves, toasted sesame seeds, and sometimes a little extra chili flakes.
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 mushrooms!
25-Minute Full Body Yoga with Keith Allen
A friend asked me what my most unusual job has been. After running down a few odd positions I’ve held in my past, (did you know I spent a year as a Glitter Fairy?) I landed on the rewarding work of being a doula, or birth assistant. This doula work was a natural culmination of my life-long gravitation to all things baby. I had spent the previous decade working as a nanny, mostly of newborns and infants, and had also started teaching Prenatal Yoga and practicing Prenatal Massage. Many of my girlfriends were on a journey of pregnancy and childbirth for the first time, and a few had asked for my help. Over the span of a few years I witnessed (and hopefully helped in some small way) twenty-six new, fresh baby beings enter into this world. Although every birth was its own messy, joyous and arduous event, after each I felt so extremely honored, to the point of tears, to have been there.
Through the years of teaching pregnant women safe yoga techniques, holding hands and wiping brows during labor contractions, and changing poopy diapers of many little babes, I never once doubted that I would experience mamahood for myself. Being a mother was all I ever wanted since I was a little girl, my biological clock was all I could hear. However, my inability to become pregnant and my ensuing infertility diagnosis forced my life trajectory to turn 180-degrees. That year was one of reconciliation; the path I always assumed I would take is just not available. So now I am faced with a giant black hole, a strobing neon question mark, an echoing plea to inquire into “Well then, what’s next?”
On the very first day of my RootEd Yoga Teacher’s Apprenticeship my beloved teacher, Jessica, pulled Goddess cards for each of her students. The card pulled for me was the great Hawaiian goddess of fire, Pele. The text read “Divine Passion; be honest with yourself, what is your heart’s true desire?” This resonated intensely for me. Now that the passion and drive to be a mama had to be relinquished I had a chance to see what else inspired me. Instead of gestating and birthing a physical baby, what else could I create to give to this world?
To discover my new creative force, I turned my inward gaze downward to my Second Chakra, which is also called the Sacral Chakra, Svadhistana, or Her Favorite Standing Place. The Second Chakra spins in the pelvic region, its orange light shining upon our reproductive areas, the fearful psoas muscle and the bony sacrum. It throbs the pulse of creation, taste, sexuality, music, water, and emotions. It invokes conscious creation, versus habitual reaction. In our asana practice, it is governed by forward folds and hip openers.
Lounging in a Yin yoga version of Pigeon Pose (Eka Pada Rajakapotasana) during my practice this morning, my mind was called to my 2nd Chakra via the deep aching voice in my outer hip. I recalled the high-fives given by my long-time chiropractor Jay. He had found sincere joy in the fact that my pelvis is finally moving correctly after years of SI joint dysfunction. He had pressed me to understand that this shift was one of my own personal healing and growth, rather than a solely physical state. I also recognized the importance of getting through heartbreak and healing, for letting go of the past is a way to purify Svadhistana. I acknowledged some grief for the dreams of motherhood that never rooted, and at the same time, I reveled in my freedom, especially when it comes to exploring sexuality and sensuality as a sacred practice.
Finally, I felt the real need to nurture my creative energy and direct it into my calling as a yoga teacher and massage therapist here in my Denver community. Instead of leaving offspring behind in this world, my legacy will be how I serve my community with my healing work.
So, I could wrap up this piece on creativity, birth, and the Second Chakra right here, and tie a tidy bow around it. Instead, I need to mention the pitfall of creative offering – the over-identification with the end result. Having lived in the world of art and artists, I fully know what ugliness can happen when ego gets overly entwined with creation.
Sadly, the yoga world is not immune to this, either. So I remind myself as I employ my new creative energy to offer it up, to release my identity with the creation. Yoga Sutra 1.23 states “Isvara Pranidhanad Va,” or “by giving your life and identity to the Divine, Supreme Consciousness, you attain the identity of the Divine.” When I can co-create with the Divine I am no longer mired in the results of my creation. This takes ginormous trust in my new life path, and a profound release of perfectionism. As my teacher Jessica says, “When we offer it up, we trust. We let go of the need to worry, control and dictate. We know we will be held.”
After my doula certification had long expired, I found myself, somewhat by accident, assisting at a beautiful home-birth in North Denver. I had been called in at the last minute to massage the laboring mother, a yoga student of mine. The birth process once again brought tears to my eyes, but this time there was no yearning to be birthing a babe of my own, but rather just my piercing passion for helping and healing the members of my community. With that memory I hear Pele calling from ‘Her Favorite Standing Place.’ Now, humbled and grateful, I am listening, creating, and offering it up.
By Elise Fabricant
Elise's course Revive: 30 Days to Vitality, Health & Ease
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.
Enjoy one of Elise's amazing yoga classes now!
Open Your Heart to Gratitude with Elise Fabricant
This New Moon marks the bridge of harmony between the mind, individual soul, and universal directive. It is regeneration of mental, emotional bodies through the guidance of the higher self and divine plan. This evolution of the self within the mind is the culmination of the mental principle in its external manifestation.
The soul, higher mind is leading the way as universal forces aid in awakening the individual self to their capacities and latent abilities through divine connection. These energies lead the self through calm waters while embracing inner guidance and outward realizations. The outer planets, Jupiter and Saturn play a key role in creating foresight and hindsight. They support the evolution of the self and work to create an open mind and non-duality realizations so the individual self can rise into the divine plan and become more impervious to external influences. This is a third level of a conscious shake-up.
Think of it as the phase of self-realization from the inner mind into the outer world. The potency of the inner self aligned with the analytical mind has made the soul and mind more effective in the outward materialization of the soul’s desires and dharma. The veil has been thinning, which lessens delusional interference with higher mind communication. These energies have been unfolding for some months, each New Moon leading into another level of evolutionary phase. This New Moon is the point where balance and purification have come together. It makes realization easier, calmer, and with fewer mental objectifications. The noise of the mind has relaxed into the higher inner knowing making way for a third level of conscious shifts.
This third level of consciousness evolution changes realization within cause, effect, subject and object, and how accumulated karma within the mind has been liberated. Welcome to the new self from new perspectives. Much has been unfolding for the rise and the power of the mind to lift the self into greater alignment with inner truth and into the “I am” nature. This is not just within the levels of the mind but, the emotional body has aligned to this inner power as well. Feeling more aligned, more clarity, and feeling more empowered in the personal directive is an important aspect of this lunation.
The renewal of inner abilities is with divine creation. The bridge between Gemini and Cancer alludes to the evolutionary forces that merge the mind into divine creation with universal forces. This new harmony magnifies and multiplies one’s “I AM” realizations. If your personal birth chart has Sun, Moon, or Mercury in Gemini, or Mars in Cancer, effects can be felt more profoundly. Mars in Cancer will affect the emotional to mental body and external efforts of these forces. Gemini planets will be harmonized and feel more of the inner communication of the self with the soul. Another key aspect is the 23 degrees within these planets. If there is any planet stationed at 23 degrees within your birth chart. That (Those) planet(s) will play a prominent role in your personal outward evolution with this New Moon.
The Moon and Mercury will influence these energies more than the Sun, because of their connection with the individual mind to the universal mind. Moon and Mercury activate latent virtues connected to WILL (power) and mind, so WILL can fructify in accordance with a divine plan. This is when wisdom has evolved the mental/emotional connection within manifested reality, so too, WILL and directive are reshaped to be less affected by external influence. It reinforces the internal response to remain connected to inner wisdom.
This recreation is the transformation of the inner gem. Harmony between universal soul, individual soul, and mind rest in unity together. The individual self has more clarity, foresight, and directive in divine purpose. Self, personal desires with soul desires are communicated easefully through experiences and into this next evolutionary phase. Saturn has removed the veil laying within the karmic-influenced mind, making the intuitive mind prominent and inner knowing more impervious.
Lastly, an important aspect of this lunation is the wisdom gained from boundaries, and one’s external interactions. The interactions/experiences with others or circumstances that were aligned or misaligned. Any efforts in protecting one’s energy or the seed of personal dreams will show how to move one forward into softening boundaries because personal embodiment into one’s truth has aligned external manifestations. And, any protection of inner dreams will receive the needed directive on next steps.
Every culmination and rise of evolution marks the ending of the previous iterations. Rise into knowing that previous experiences have communicated their wisdom, served your evolution and are now surrendering into the cosmic waters to be returned to source. This marks the ending cycles of serving others over self, ideas over self, and subtly silencing your inner knowing and intuition to follow acceptance, idea, or any external influence. The veil is gone, the power is yours. These energies are serving freshness. Wisdom, nurturance of self are resurrected and take the forefront. The inner relationship emerges to lead external influences to fall to one’s WILL and soul’s plan. Claim your chariot and allow the heart to lead.
The mind is finally in suit and executing in higher alignment in accordance with the heart (seat of the soul). This is the unification of the four minds. One can move forward and see the unity through personal contribution to lesser influences/experiences and how it has all led to alignment with one’s TRUE NORTH. Divine plan has harmonized the mind and individuated soul to make abstract ideas/dreams more concrete. Aspirations, goals, have more clarity, directive, and personal embodiment fueled by divine alignment. Manifest your reality, use these energies to call up the power that is alive and ready to externalize on the next level. Command your forces and get ready. When Mars enters Leo, the outward manifestation will move quickly.
Currently, Mars’ position is fortifying the emotional and intuitive abilities for more fruitful manifestations. Life Forces and impulses are becoming more cohesive with universal forces. The world is yours, and your dreams are coming up for material realization.
Be well my loves,
Geenie (Gemma) Celento
To book a personal chart reading click here. Cosmic Resources and deeper esoteric practices can be found on my website.
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!
Have you noticed that every time you step onto your yoga mat it’s a different experience? Sometimes we choose a fast-paced sweaty class and others we seek a more chilled-out type of practice. While all yoga will help you relieve stress, taking the time to slow down and unwind can nourish your system on a deeper level. This week we’re bringing you slower classes designed specifically to help you shift your system back into balance.
One of the most profound ways a slower yoga practice impacts us is by soothing our parasympathetic nervous system. Holding poses for longer periods of time, like in Yin Yoga, encourages our “fight or flight” adrenaline responses to quiet. When you’re in Sleeping Swan (half-pigeon) for several minutes on each side, not only do the tight muscles and connective tissue begin to relax, but the mind quiets and the heart rate slows. When you can slow down and leave the rest of the day behind for even a little while, you’re refilling your well and soothing your nervous system.
We store emotional stress in our bodies. Restorative and slower-paced yoga classes allow you to shift your awareness inward and tune into your feelings. When you simply breathe and relax, a sense of freedom arises to examine your thoughts and emotions. Tight hips often correspond to unprocessed emotions and past trauma. Anxiety centered around career and money woes tends to sit in our shoulders, neck, and spine. By slowing down and allowing these areas time to release, we can gradually let go of the layers of pain residing in our tissues.
At the same time, in a slower yoga class, the stillness encourages a deeper self-awareness. While a fast-paced Vinyasa can be a moving meditation, holding poses for time can help us settle into a deeper contemplation. Quieter classes are perfect before bedtime to encourage restful sleep. Practicing supported inversions, like Viparati Karani (legs up the wall), trigger your nervous system’s relaxation response. Yin can also be appropriate any time you need to refresh yourself from the inside out and find your sense of equanimity.
Taking your time is powerful, especially if most of your life is busy and action-packed. A slow yoga class can offer you the same renewed feeling you have after a great night’s sleep. This week’s yoga classes are excellent tools to relieve stress and reset your system. Try them all out and see how great you feel!
Caitlin Rose Kenney - Yin Yoga for Stress Relief
Elise Fabricant - Quick Yin Fix
Snacks are meant to be simple! While I do love spending time in the kitchen and sometimes don’t mind spending hours and hours to make a few little snacks, sometimes it makes sense to just whip up a quick dip, serve it with colorful veggies and call it a day. This is exactly what I did today and as I had some roasted carrots leftover from yesterday's dinner these found their way into my little dip. I am sure the dip would also work with roasted beetroot or maybe even sweet potato – whatever you happen to have leftover.
If you don’t have any roasted veggies waiting to be used, I don’t recommend roasting them only for one portion of this dip. If you make some for the whole village then it is another story, but if only for yourself and a few more people, maybe just do a regular hummus instead – no point in spending time roasting two carrots or one beetroot. But next time you do roast veggies, plan for leftovers!
My favorite beans to use here (and in many other recipes) are butter beans. Lusciously creamy on their own and combined with smooth almond butter and tangy lemon juice they are just irresistible. The creaminess is good combined with something crunchy and I served the dip with freshly cut bell peppers, cucumber, cauliflower, and crispbreads, but feel free to use any crunchy veggies. The dip is also good used as a spread on a sandwich and pretty much anywhere you would normally use hummus.
Carrot and White Bean Dip
Cooking time: 5 minutes
1 large (or two small) roasted carrots
1 jar white beans (butter beans are my favorite)
The juice from ¼ lemon
1 tbsp almond butter
Salt, to taste
Just whizz everything t o a nice hummus-like consistency
Have a try, and add some salt, lemon, or more almond butter until you are happy with the taste.
Enjoy with fresh veggies and crispbreads as a dip or use as a spread on a sandwich.
Enjoy this FREE 25-Minute yoga class from home, before your delicious dip!
Want to know my new secret to success and well-being? Hot and cold contrast showers!
Yep! Contrast showers, or hydrotherapy, are actually not a new trend, but rather have been used around the world for centuries as a healing modality. This technique, generally used by athletes to improve recovery between training sessions or post-competition, involves alternating between hot and cold water multiple times.
I always start my shower with warm water for a couple minutes, then switch to icy cold for a couple more minutes. I do about three intervals of switching back and forth between hot and cold, always ending with water as cold as I can stand. (And learning about what I can “stand” is a meditation in itself. Hint, it helps to breathe!)
Contrast showers improve circulation as the cold exposure causes blood flow to be re-directed inward vital organs. Then the hot water increases heart rate and causes the blood to flow outward toward the skin. The lymphatic system also gets a little pump action as it contracts and relaxes with alternating hot and cold therapy. This is thought to assist stagnant fluid to flow out and allow fresh blood and lymphatic fluid to flow in.
It is truly amazing how energized, clear-headed, and invigorated I feel after a contrast shower (yeeehaw!) but the benefits of this natural therapy go well beyond just feeling vibrant and alive.
There is much scientific backing that shows contrast showers are helpful for:
Contrast showers pose no risk for any healthy adult – though any individual with any type of chronic condition including heart disease or high blood pressure should seek medical advice before starting the treatment – so I encourage you to try it every day for one week. Let me know how contrast showers work for you.
This is one of a few choice practices I’ve designed for you in the Morning Rituals module of my course Revive: 30 Days to Vitality, Health & Ease.
For many of us, taking time and doing things that help to clear out the stress and tension is essential to feeling vibrant. Most of us carry a lot in our minds every day, more than we might realize or give ourselves credit for. Every single human is balancing some combination of work, relationships, finances, emotions, in their minds. It can be a lot of keep track of or feel relaxed about. It can be easy to forget that things can be simple, life can feel good and there is so much wonder and beauty in this temporary human experience.
It's vital to have experiences and practices that help you embrace life more fully. If we don't give ourselves time to go inwards to recharge, reset, and clear things out, we can accumulate tension, burn out or not feel so excited about life. Fortunately, there are many practices and activities we can do to recharge and reset ourselves. Some are possible to do every day, while others are more occasional and special. Every one of us is unique, and different things will work for each of us and you're by no means confined to this list. Find things that help you recharge your inner battery and recalibrate.
Here are 12 ways to recharge and reset your soul:
1. Meditate
This is an example of something you can do to recharge, reset, and clear energy every single day. 15 minutes each day spent in meditation can change your mindset, energize your mind, and have you feeling lighter. If you're newer to meditation, don't worry too much about doing it correctly, or where to start, there are many classes online to teach you how to meditate. If you have experience meditating, you know the benefits come from actually doing it, not merely knowing that it's beneficial, so practice!
Meditating your mind is similar to exercising your muscles. The more you exercise your mind in meditation, the easier it becomes to drop more deeply into meditation over time. The science and data are increasingly convincing that those who meditate benefit in their physical and mental well-being. Prioritizing meditation for yourself, it is truly worth it in what it gives back to you.
2. Practice Yoga
Similar to meditation, yoga can be an everyday reset button for you. You don't need to practice for two hours per day, as even 10 to 15 minutes of yoga a day can get the energy in your body smoothed out, and your mind feeling more at ease. There is so much yoga online of all styles, making it easier to fit yoga into your schedule than ever.
The science also supports yoga's benefits in releasing stress and tension in the body and mind. More than the strength and flexibility in your body, yoga's ability to help you clear out your mind, is what makes it truly special and worthwhile.
3. Fast
If you're feeling like you need a special cleansing moment, fasting is a true mind-body-soul experience with potent effects on all three things. A day or more without food gives your body the time and space to heal your cells and other organs and systems of the body since it's not pre-occupied digesting food, which takes a great deal of energy. You can combine these tips and meditate or practice yoga while you fast.
A fast is most commonly 1 - 3 days. Listen to your body and plan to fast on days you can rest, as it's common to feel lethargic and restful while fasting. While the physical benefits of fasting are more obvious, there are mental, emotional. and spiritual benefits to an occasional fast. Many religions and cultures around the world fast during their most holy occasions, as there is an energy of clearing out and resetting on all levels associated with fasting.
4. Go Camping
Time in the great outdoors can do wonders for the mind. The beauty of camping is its simplicity. In our tech indulged era and minds, going back to the roots in nature can help you reset and recharge.
If you've never gone camping alone, it's a powerful rite of passage type experience. It is also special to enjoy camping with others and share delicious food and time together around a fire.
5. Go on a Vacation
Time to freely just be, somewhere away from home is good medicine for the soul (not just in a tent). There are different benefits to returning somewhere love and have been before or experiencing somewhere for the first time. Yoga retreats around the world are another wonderful way to give yourself time to recharge and reset and unique vacations.
6. Take Time Off of Work
Everyone needs time to relax. Working hard feels good for many. However, giving yourself time to unplug, rest, and recharge from your work, can actually make you more productive and powerful in your work. You have to refuel to pace yourself as you flourish in your work. Working hard feels good for many. You have to refuel to pace yourself as you flourish in your work, as a workaholic becomes very tense over time and less fun to be around.
7. Rest Days
Allow yourself days to really unwind, and relax with nothing else planned. Maybe, it's every Sunday, maybe you only do this once per month, or once per season, but whenever you need to, give yourself permission to have a day with no to-do lists or plans. Enjoy a day with space to simply do whatever you feel like.
8. Spa Day
Treat yourself! Get a massage, get a haircut, or go to a spa. However simple or indulgent it feels, let yourself be pampered sometimes. This can do wonders for your spirit, especially if you spend much of your time giving your time and energy so freely to others.
9. Walk
This is something else that can be done daily. A simple walk can be a profound part of your day and give your mind space to clear.
10. Craft & Make Things
Knit, collage, paint, draw or decorate. If you feel creativity wanted to express itself through you, let it. Getting into a flow state by making art and being creative is such a powerful way to let your mind unwind. When immersed in a creative project for a while, it can be a good time to make decisions.
11. Listen to something uplifting on YouTube Every Day for 15 minutes
Adding media that can expand your mind, to your repertoire, can do wonders. Youtube talks from people like Brian Scott, Abraham Hicks, and Louise Hay can be perfect to fill your head with, and even can be played in the background while you work or get errands done around the house. Listen to teachers and messages that inspire you, you can do it every single day, even for a few minutes or in the car and it will plant good seeds in your mind and subconscious. There is nothing wrong with listening to music all day or even indulging in trash television sometimes, but adding even a little bit of uplifting and inspiring content for your mind is worthwhile.
12. Exercise
Moving your body, whether through running, yoga, weight-lifting, gives you space to get out of your head, and into your body. It also allows your body to get stronger.
Find what works and feels best for you to give yourself a boost. We are human and are bound to encounter things that throw us off center sometimes. The key is to let them go and to move through you as graciously as possible, instead of letting unpleasant things accumulate in your body and mind. The experiences to help you reset that are more occasional (like vacations, retreats, fasting), can give you the inspiration to stay light moving forward in your day-to-day life long after you've done them. The daily activities to reset and recharge (like yoga, meditation, or walks), can become habits over time if you want them to be.
Remember to let things go, do things that satisfy your soul, and take wonderful care of yourself.
By Keith Allen
For Keith, yoga is about connecting deeper to who we truly are and using the practice to enjoy our lives more. His classes balance a meditative focus with safe alignment. He has studied extensively from different teachers, lineages, and styles around the world, and remains a passionate and dedicated student of yoga and meditation. Enjoy Keith's yoga classes on YogaDownload.com.
Meditate with Keith right now!
Meditate and Cultivate Calm with Keith Allen
Welcome Summer! Anybody else savoring the sense of freedom in the air these days? Now that most of the world is opening and travel is a possibility again, you aren’t alone if all you are ready to shake up your regular routine. Whether that means going on vacation or simply enjoying visits with friends and family, your dance card may be so full, you have less time for your yoga practice.
Nobody wants to sacrifice all the benefits of a consistent yoga practice, right? Sometimes when life shifts into high gear, it can feel we’re too busy to fit in our yoga and end up skipping it altogether. Then, all the hard-won benefits like physical flexibility, strength, and balance can diminish. The clear calm mind and softer heart that comes from mindful breath and movement can devolve into stress and anxiety. Don’t stress––we’ve got the perfect solution to keep you in the flow.
This week, press play on Claire Petretti Marti’s 5-Day Quick Energy Flow program and maintain your yoga practice with invigorating 20-to-25-minute Vinyasa classes. Long-time YogaDownload favorite, Claire is an experienced teacher who created these dynamic, well-rounded classes to give you all the physical, emotional, and mental benefits of a full-length class. Try mixing up your routine by spending less time on the mat this week but committing to daily practice.
These quick classes will help you save time, maintain consistency, and ensure you have the rest of your day free to do whatever you want. It’s the optimal solution to having it all, on and off the mat. Sometimes sustaining a regular practice can be tough on the days life gets in the way. Now you’ll feel confident that you’ve taken time to rejuvenate yourself and maintain your strength, flexibility, and equanimity.
Another benefit of this efficient, fun, and challenging program is that mixing up your usual routine is good for you! Sometimes we can slip into a rut of always doing the same classes, same teachers, same level of intensity, which can result in a plateau. Changing up the length, intensity, and style of practice will stimulate your mind, hone your focus, and wake up your system. These classes each emphasize boosting your energy and working hard for a short, focused period of time.
Over the next five days, challenge yourself to commit fully to each quick, intermediate class. Enjoy your full days off the mat with an energized happy mood you created in less than 30 minutes. Enjoy!
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Summer is finally here in Estonia, and this means that my main meals are smoothie bowls. Strawberry season is still a few weeks away here and while my own strawberry bushes are still flowering, the frozen strawberries from the store are delicious in this recipe too and in fact, I recommend using frozen berries here as they give thicker, ice-cream like consistency that I really enjoy. Avocado brings the creaminess to the next level and the healthy fats there help to keep us feeling full for longer and as an extra bonus help to moisten our skin from the inside – always a good thing when spending a lot of time outside with the sun!
To top the bowl I always use fresh fruit and berries – whatever I have waiting to be used up, nice plump blueberries this time, and of course something crunchy works well too! Both banana and strawberries can be frozen, but do not need to be. As it is quite warm outside where I am now, I always like to keep chopped-up bananas in my freezer for smoothies or ice-creams, so I always use frozen bananas, but sometimes I add fresh strawberries. Vice versa works well too. And if you only use fresh ingredients, just add in a few ice cubes to keep it cool!
Strawberry Dream Smoothie Bowl
Serves: 1
1 cup (frozen) strawberries
½ (frozen) banana
½ ripe avocado
½ cup cashew milk
Add all the ingredients to the blender and blitz until smooth. Eat/drink cooled.
I always like to top my bowl with fresh berries and sometimes I also add something crunchy (granola, toasted coconut, nuts, etc.)
Enjoy this FREE 25-Minute yoga class from home, before your delicious smoothie bowl!
This Full Moon is the subsequent embodiment of a Hermetic principle. This lunation will structure the tendrils of the subconscious mind and its connection to the material world. An important aspect of this Full Moon is the ability to reveal and release the majority mindset that has created certain aspects within the material world. This moon will move the lesser aspects of the ego to be subdued and reveal the intelligence/mindset in operation. Higher wisdom within and collective rises to new heights to aid in perception manifestation. This is a 4D elevation of the thinking mind.
The full moon proceeding the Solar eclipse will reveal what’s behind the shake-up. This lunation is heavily influenced by the exalted positions of the nodes. This exalted position with the nodes along with the current retrogrades are creating a wisdom beyond what was once known. As always with the nodes, illusion will play an important role. However, it’s different with the current planetary placements. It’s more as what you imagine will manifest. Be mindful of the mental veil, what was once hidden can be seen, and what was once a delusion, can no longer bind. The cosmic energies are hindering the ‘thinking mind’; this will work to aid in recreating new structures within the material world as it manifests through the mind. It will also enable one to create new perspectives.
The higher mind is taking precedence and these cosmic energies are showing beyond the ‘day to day’ thoughts. I cannot impress upon this enough, it is the ethereal mind that is being activated. These are the subtle aspects that will show an important connection between the soul and current manifestation. This is awakening a different level of the subconscious. Like a seed that is being activated by switching the perception of the mind. Another very important aspect of this subconscious activation is the law of genders that is being revealed. There is a polarity switch.
Some of you may be disinterested in what once captivated you. Some may feel like you’re seeing your life unfold with new eyes or seeing the ways the unreal has played out in the identification of self.
This Full Moon will open the laws of creation, recreation, and destruction. This is the law of genders (masculine and feminine) are forces or generation-creation. The Sun’s position here has a unique switch with retrograde Saturn, carrying up the heart and heralding the soul’s mission. Reversal of time and space conception is a part of this energy. It is a part of lifting one up to the highest ideals.
The New Moon Solar Eclipse worked a lot of Venus energy with Saturn to make way for the Full Moon to lift one’s vision.
During the New Moon Venus was at an exalted position within Ardra Nakshatra in Gemini, showing the birth of new. An implosion causing radiant energy and awareness. Now through the Sun’s position in Ardra (the same lunar mansion) in Gemini, we have a point where the ego must stand down. This will allow the radiant wisdom to be carried through. There is an important reflection interplay with Saturn is allowing one to peer into the higher mind.
Leading up to this Full Moon, many of you may have glimpsed actions and habits that were holding you back. Aspects within the material world whether perceived or created that are not in line with the next level of self. This moon will lead from the soul. It will move thinking from reactive to a state of rest, a way to switch outcomes if you will. It’s as if you will live and see ‘sliding doors’ a chance to see an alternate reality. Believe me, I know how this may sound. I am trying to share as simply and eloquently as possible what I am being shown.
Dissatisfaction will be your guide. It will draw one inward to recreate. Notice the scenarios, the actions, the thoughts that lead to dissatisfaction. This will be Saturn and Nodal influence redirecting you to what is more fulfilling, and really a redirect into higher wisdom. An important aspect of working with these energies as the subconscious and perceiving mind is being reworked is to know that your reality is being raised to a higher degree of vibration. This higher degree will create confusion and may stir emotions. It is important to become the master of your reality. What is being revealed is the higher intelligence operating behind the created reality you will have a chance to recreate your perception. To access the higher mind beyond time and space allows you to transcend karma and step into the higher self, dream within the present tense.
This will open the mind into new avenues. Saturn retrograde is continuing to open up higher levels of the consciousness, during his time meditation is exalted and will allow one to touch into their higher intellect and inner wisdom and guidance. The Moon’s position works hand in hand in understanding the infinite, these cosmic energies allow one to work with the space in which all manifests. This is the stratum, the web essentially in which all thoughts, emotions are tethered. Work with these energies. There are potent transmutational energies and an ability to see what needs to be transmuted, how things are connected. Personal journeys become more internalized and one’s ability to understand personal effects on the world, collective, and their own inner journey is accessible. Again, the law of genders and law of polarity are the keys to work with these cosmic energies. Remain in the place of center, as you see connections within the mind, past, actions, and beyond the reality there lies an opportunity to remain in one’s self to step out of cause and effect and set into motion a new light of being and creating.
Emotional and mental balance is essential, the Nodes will take us into a new manifested reality through the recreation of one’s self. Lastly, these energies can cause one to feel more isolated, more distant. It is a ripe time to claim the empowered self, the aspect of the self that is beyond this time and space, and listen more intently to what is arising beyond what you’ve envisioned. These energies will allow access to ethereal realms as they pertain to dharma and the inner journey. One last note, the nodes will work to help you build beyond karma, consider anything from the past as a service to personal wisdom, but not as a tether or framework to future self. The energies are heavily unfolding individual light.
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.
“For a star to be born: a gaseous nebula must collapse. So collapse. Crumble. This is not your destruction. This is your birth.” – Zoe Skylar
Recently, I wrote about the importance of play. Today, through my sugar hangover, my attention turns to decay, decomposition, and death. I wrote this around The Day Of The Dead, All Souls Day, or Dia De Los Muertos, when we honor not only those who have passed on from this lifetime, but also the natural passage at the end of all lives.
Here in Denver, the once juicy green leaves have dried, withered, and fallen, now are starting to emit the rotten Autumn scent, reminding me that everything must come to an end. Unpleasant though it may be, the fact is that death can come at any time, at any age; after a long or short illness, due to violent crime or an inexplicably tragic accident.
In my American culture, death feels like a taboo subject, like the “Great Unmentionable.” Therefore, I am appreciative of the Latin American cultures who celebrate things like the Day of the Dead. By honoring death in this way, we are also encouraged to live each moment of life fully. We remember that each new day and each new breath is a miracle, and not to be taken for granted.
According to the ancient Latin American traditions, death is not the end but instead a phase of an infinite cycle. In Indian philosophy, death is an opportunity for the ultimate transformation. The Buddha taught that death is a natural part of life, and that everything changes, nothing is permanent, and suffering is inevitable.
Our spiritual practice through meditation and yoga can ultimately prepare us for the impermanent nature of the world, and ultimately for our own death. Meditation allows us to create space to observe samsara (suffering) and be able to hold space for ourselves and others in times of loss, heartache and grief.
We end each physical yoga practice with Savasana, or corpse pose. during this sacred time, we cut off our senses to the outside world. We deepen into the stillness of body and mind. Savasana allows us the opportunity to die, decompose, transform and then rise anew.
Savasana helps us feel:
Completely free of form.
Surrender.
Breath breathes you.
Let go of needing to know.
Decomposition, allowing for new life.
Infinite possibilities are now open.
If you can, go outside to lie on the Earth. Allow your body to soften and become heavy and effortless. Imagine returning to where you came from.
When you eventually rise from this position, do so with intention and an awareness of the gift of being alive. Remember that each breath you take is an opportunity for gratitude and transformation.
Who else spent months sprawled on the couch bingeing television and hours perched in front of the computer zooming with friends and family? During quarantine, most of us found ourselves more sedentary than usual. Prolonged sitting does a number on our posture, and our shoulders round forward, our necks grow stiff, and our posture begins to slump. Not only does our body fall out of alignment, but we can become more closed off emotionally. The inner reflects the outer.
This week, we’re focusing on asanas (postures) that loosen up the shoulders, relax the throat and neck, and create more spaciousness in our spines. When we focus on relieving stress and tension that lurks around the neck and shoulders, we can alleviate pain. Practices focused on the upper body create strength and mobility and encourage proper posture. They also go deeper within and benefit the subtle body, where our chakras reside.
Of the seven primary chakras located along the Sushumna Nadi or spinal column, the four higher chakras or seats of higher consciousness reside in the upper body. They are the Anahata or heart chakra, Vishudda or throat chakra, Ajna or third eye chakra, and Sahasrara or crown chakra.
The Anahata chakra is where both love and fear, our primary emotions, exist. Opening and strengthening the area surrounding the heart helps us step away from fear and open to love and all of life’s possibilities. Our heart is the seat of compassion, where we ascend past the ego and learn to put other’s needs above our own. Backbends and arm balances are great postures to help you breathe easier and regain that loving feeling.
The Visshuda chakra resides at the base of our throat and is considered the place from which we speak our truth and express our feelings. Developing the ability to be clear and direct with our words is another benefit of focusing on the upper body. When you’re experiencing pain in your neck or are having a tough time communicating authentically, postures like plow, shoulder stand, and fish pose can help bring you into balance.
The Ajna chakra is commonly known as “command central.” Your Third Eye is the seat of intuition and your higher self. Spending time cultivating clarity helps you transcend distraction and reactiveness in your daily life. Asanas like Balasana or Child’s Pose stimulate the Ajna chakra.
Depicted as a thousand petal lotus, the seventh chakra, Sahasrara, on the crown of our head, is our connection to spirit. Freeing tight muscles and mental strain allows us to open ourselves to our individual connection with unconditional love and the Universe. Headstand, Savasana, Tadasana, and meditation all aid you in finding your karmic relationship with the universe.
This week’s classes will enhance your posture, alleviate neck and shoulder tension while creating more freedom in your heart, more authenticity in your expression, and more clarity in your mind. Check them out!
Dana Hanizeski - Deep Release Neck & Shoulders
Kristen Boyle - Hips + Shoulders: How We Hold Tension In The Body
Erin Wimert - Yin for Your Upper Body
Dana Smith - Open Your Heart
These days, I typically will start my day with a low sugar green juice like this Fresh Start Green Juice OR I make this Energy Boosting Green Smoothie. It includes all the goodness of green juice, but it’s more filling because of all the fiber. I’ve been loving golden flax seeds as my boost lately too. They are great for healthy elimination (bye-bye constipation), glowing skin, and balanced hormones. Flax seeds are also anti-inflammatory, a rich source of omega-3 fatty acids, and an amazing plant-based protein.
Give this a whirl in your blender and let me know what you think!
With love and green goodness, Jules
Jules’ Energy Boosting Green Smoothie
Yield: 32 oz
1 ½ cups filtered water 1 head romaine lettuce ½ bunch cilantro ½ bunch parsley ½ cup sprouts (any variety) ½ cucumber (skin on) 1-2” knob of fresh ginger Juice ½ lemon 1 frozen banana (or ripe pear for low sugar option) 2 TB. flaxseeds
Place all ingredients in a high-speed blender and blend until smooth and creamy.
Jo Schaalman and Jules Peláez are co-authors of two books The Conscious Cleanse: Lose Weight, Heal Your Body and Transform Your Life in 14 Days, a best-selling, step-by-step guide to help you live your most vibrant life and their brand new The Conscious Cleanse Cookbook! Together they’ve led thousands of people through their online supported cleanse through their accessible and light-hearted approach. They’ve been dubbed “the real deal” by founder and chief creative director Bobbi Brown, of Bobbi Brown Cosmetics, beauty editor of the TODAY show.
If you are a yoga teacher, coach, or leader in your field you might be interested in taking your clients and students into more intimate and deep experiences, such as a retreat. If you're a student who enjoys yoga retreat vacations in beautiful places around the world, or have always wanted to treat yourself to one, there are so many benefits for these kinds of getaways.
Retreats are amazing because you get the opportunity to really dive deep and really connect with people. They can be however you want them to be, from super intense, workshop heavy, 8-hour per day session retreats, to relaxed, go with the flow, do whatever you want style of retreats with delicious food and wine.
The cool thing about hosting retreats is as the host, you get to be the creator of every aspect, and as the retreat-goer, you get to choose what kind of retreat you want to experience.
As the host, you get to decide the schedule, the curriculum, and what the flow is going to look like. And, you will get paid for your time organizing and curating the event! If you’re a leader and looking to either begin hosting retreats or you’re an experienced retreat leader and you’re looking for some new destination ideas, here are some of the best places in North and Central America to host or enjoy your next retreat.
Nicaragua
I put this at the top of my list because I’ve recently fallen in love with this country. It’s absolutely beautiful, with beaches and jungles that compete with those in Indonesia and Hawaii. But unlike Hawaii and Bali, Nicaragua is still totally untapped. Unfortunately for Nicaragua, they got a bad reputation back in 2018 during a short period of political unrest. Even though now the country is now very safe, the conflicts which occurred years ago are still making some hesitant to go to this magical country.
In a way, it’s lucky for us who are visiting as tourists. We get the opportunity to visit one of the most stunning countries in the world while there’s still minimal tourism, which likely won’t last for long. So definitely get down to this country while it’s still quiet and charming!
If you’re looking for jungle and gorgeous beach and surf vibes, I recommend staying at Treecasa. They’re nestled in the trees of San Juan del Sur -- with close and easy access to some of the best beaches in the world. If you’re looking for rustic, mountainous vibes, I recommend Nimaya Institute.
Guatemala
Just north of Nicaragua, Guatemala comes in with a close second place. Guatemala, like Nicaragua, is still very much untapped. While there is a coast with beaches in Guatemala, I recommend taking your retreat up into the stunning volcanoes, nestled upon beaches on the giant and gorgeous lake, Lake Atitilan.
This has been an up-and-coming place to host yoga retreats and for good reason. The lake is absolutely stunning and is surrounded by magnificent volcanoes. Those who have been here will agree that there’s just something about it. You can’t quite put your finger on it, but the energy feels electrifying, in the best of ways.
There are multiple places to host your next retreat. Eagles Nest is large and beautiful -- perfect for hosting larger retreats. If you’re looking for something more quaint and mystical -- definitely check out The Mystical Yoga Farm. It’s charming and absolutely magical.
Costa Rica
While there’s nothing unconventional about hosting your yoga retreat in Costa Rica, but there are some specific spaces that are super unconventional, which is why I included them in this list.
It’s nestled at the very most southern point of Costa Rica, two hours south of the closest airport, only accessible from a very rocky, dirt road at a place called The Yoga Farm. The farm itself is only accessible by 4 wheel drive, (four-wheeler preferred!) as it sits at the top of a steep, crumbling hill.
Sounds treacherous? Well, it’s quite the mission to get here, but once you do, you’re nestled in the most magical and rich jungle you’ve ever seen. The Yoga Farm is a permaculture farm and community living space that accommodates volunteers who want to learn more about permaculture, communal living, yoga, and oh yeah -- did I forget to mention there are some of the best waves in the world out front?
I’ve spent the last couple of years teaching yoga in this space and while it’s an absolute mission to get here -- it’s totally worth it. If you’re open-minded to a more rustic style of living with things like compost toilets and all sorts of jungle creatures -- this place is for you.
Mazunte, Mexico
The desert meets the ocean. Imagine cactus and desert flowers on white-sand beaches, with the most turquoise water you’ve ever seen. It’s absolutely stunning and unique sight to see.
Settled down south in the southern state of Oaxaca, Mazunte is a magical, small little town nestled on some of the most gorgeous beaches I’ve ever seen.
The town only has a couple of roads with shops and restaurants, and this desert coastal town is still very much undiscovered. While there’s no surfing here, there are gorgeous hikes, beaches, and vistas for you and your retreat guests to feel absolutely inspired by.
I can recommend hosting your retreat at Hridaya. Here they are built to host retreats -- and they do all the time! They also offer really cool events, yoga teacher trainings, and accommodation for people who want to live and stay in a yogic atmosphere.
Southern Utah
Last, I’ll list Southern Utah because it’s my home, and it’s absolutely stunning and definitely unconventional. While Utah has been growing a lot over the last 5 years, it’s still one of those states where people go “Utah? What’s there?”.
Utah (specifically southern!) is absolutely stunning -- it’s a dry, red desert with red rock canyons, bright blue skies, desert sage, and plenty of outdoor activities to partake in through their 255 sunshine-filled days a year. With stunning National Parks such as Zion, Bryce Canyon, and Arches, there’s plenty of reason to take a visit to Southern Utah.
Your yoga retreat could include various activities such as canyoneering, mountain biking, hiking, rock climbing, or practicing yoga overlooking incredible desert vistas.
I 100% recommend hosting your retreat with Nama-stay. They’ve got beautiful accomodation close to Zion National Park, and they’re also an experienced guiding company, so if you want to do any tours within the park -- they’re your guys.
By Brooke Nally
Brooke Nally (@brookenally) is a traveling yogi and writer currently based in Bali. She is the community manager for www.YogaTrade.com, with her personal goal being to help yoga teachers find their dream yoga jobs around the world.
JOIN AN AMAZING RETREAT ELSEWHERE IN THE WORLD IN EUROPE, WITH YOGADOWNLOAD, HERE!
A lot of us suffer from bad posture, but having good posture is extremely beneficial to our health and general wellbeing. A good posture can help do a number of things such as prevent back and neck pain, decrease wear and tear on your joints, increase your energy levels, and increase your spine’s durability. So quite a lot of benefits from having a good posture!
Our posture is so important as our other bodily organs, tissues, nerves and bones rely on it as our spine absorbs shock, leverages movements and protects the spinal cord - an extension of your brain and the way your brain sends messages to the rest of your body.
Having a slumped posture curves the spine, and puts a lot of stress onto the spines supporting body parts, which can degrade the strength of the spinal cord.
Unfortunately, modern technology has impacted the way we hold ourselves - and not for the better.
Sitting in front of a computer or phone for even a couple of hours, forces your muscles and ligaments to pull your spine up to an erect position. Because of this - these muscles and ligaments send messages to our brain to stimulate a response to change our posture.
Consider the scenario where we sit in front of our computer or tablet for 2 hours, our ligaments and muscles are straining to pull our spine back into an erect position. As a result, the tissues start sending impulses to the brain, to stimulate a voluntary response to change our posture. When the brain eventually receives it all, our perception of back pain is triggered.
Poor posture due to technology can also lead to depression. A study on depression found that depressed subjects often keep their heads down due to low self-esteem and lack of energy. The solution was basketball! As well as having a goal to focus on - standing tall and looking up throughout the game forced their spines to straighten, improving breathing and oxygen flow around the body - and eventually improved the symptoms of depression.
Your phone can also cause poor posture which can lead to wrist problems. More and more of us spend more time on mobile devices, sometimes for hours at a time - and this is in addition to us spending too much time sitting at our desks.
When we hold our phones, we’re rotating our wrists and stretching our thumbs out - making them perform rapid and repetitive movements, without necks and heads looking down at what might be an awkward and uncomfortable angle. Did you know that for every 2cm you lean your head forward, you are putting 5kg of extra strain on the joints of your spine - after a long time, this can actually do some serious damage to your upper back and neck.
As well as this workout our thumbs get on our phone, computer games, and typing also give our wrists, hands, and fingers a lot to do! Pain in these areas is a common occurrence to those who use a lot of technology, due to the repetitive movements that these devices encourage. What’s worse is that inventions like social media and video games are designed to keep you distracted so you might not realize the pain your body is in until serious damage is done.
In addition to all these posture difficulties and repetitive movements that cause strain, it’s also really easy to have accidents that can affect our bodies and our postures while using technology. People can sometimes be so engrossed in what they’re looking down at in their hands that they can’t see what’s literally going on in the world around them. Walking into lamp posts, doors, windows, dropping phones on their faces or feet - and worst of all car accidents and collisions. This is a seriously damaging way that technology can have a fatal effect on our bodies. While not necessarily a problem that can be resolved by better postures - it's still important to keep this issue in mind to avoid bumping into things!
With all the above-mentioned dangers on our bodies at large, there are a few solutions and preventative measures you can take to reduce the effects of stress on your body caused by all this tech.
A stand-up desk is a great solution to help ease the stress on your neck and back, and also helps you to avoid sitting too long, as you can stand up while you work on your computer or laptop. This might seem weird to start off with but you’ll notice the benefits in no time! If you can get a stand-up desk - make sure your screen, desk, and chair height are all set up in the optimum position for working. This will reduce the damage sitting down looking at a screen will do to your back and neck.
Having lots of breaks from using your technology - your computer, your tv, your mobile phone or your games console will help to break the repetitive cycle and reduce the stress on your hands, wrists, and necks. Try to get up and walk around for a few minutes at minimum every half an hour to give yourself and your body a break.
Stretching can also help to keep your blood flowing around your body and lengthen out those regularly contracted muscles. Try to stretch whenever you feel tightness or discomfort in your body.
In conclusion - while technology has aided our lives in so many different ways, we need to remember the importance of good posture and how our bodies were designed to stand and sit. Above anything else, remember, stand tall and look up.
Mark your calendars for the sixth annual International Yoga Day! This relatively new holiday, established in 2015 by the United Nations General Assembly in 177 member countries, celebrates the value of yoga for physical, emotional, and mental health. In 2021, June 21st is also the solstice - the longest day of the year in the Northern hemisphere and the shortest in the Southern hemisphere. This day is a turning point for the entire planet and a sacred day in many cultures. Perfect to celebrate yoga!
Each International Yoga Day features a different theme. As the world begins to emerge from the pandemic, the chosen theme for 2021 is Yoga for Wellbeing, stressing the benefits of yoga for stress relief and overall mental health. The emphasis on mindful movement and deliberate breathing patterns in yoga benefits not just your physical body, but enhances mood, relieves stress, alleviates insomnia, and aids in managing situational depression. Even if your intention is centered on increasing physical strength, mobility, and balance, you garner the mental benefits too.
Our lives are forever changed after this past year. It’s a simple fact. Many of us experienced enormous levels of anxiety, stress, fear, loss, and anger. When we react from these emotions, our breathing becomes shallow, our heart works overtime, and the stress hormone cortisol skyrockets. When our physiological system is out of control, it’s tough to remain grounded, clear, and balanced. Yoga helps positively impact our nervous systems, which in turn helps us step out of the fight or flight response. We can stop simply reacting and start operating from a more stable place.
This week, focus toward on the mental health benefits of your practice. Feeling good in your body is the first step to feeling happy in your mind. When you step onto the mat and set your intention for the day, choose to direct it toward finding that intangible feeling of freedom and softness and strength within. Remind yourself that your breathing patterns are a tool. Your physical movement is a tool. Your gaze, intention, and thoughts are powerful tools for living in the present moment. Yoga works.
Yoga Sutra 2:46 Sthira Sukham Asanam translates to the posture should be stable and comfortable, a balance of effort and ease. When we find that balance in a physical pose, we find the corresponding mental state as well. This week, we celebrate International Yoga Day by featuring some traditional breathing practices, a yoga philosophy talk, and some feel-good asana practices. Enjoy these classes and feel healthier inside and out.
1. Pradeep Teotia - Nadi Shodhana: Alternate Nostril Breathing
2. Bhavani Maki - Introduction to the Patanjali Yoga Sutra
3. Mark Morford - Surya Devotion Flow
4. Jack Cuneo - Asthanga Modified Primary Series
Reusing the food from last night's dinner is a regular thing for me, but often I don’t feel like having exactly the same thing several days in a row. So sometimes I get a little creative and many of my recipes are developed this way. Today's featured leftover – quinoa. I used black quinoa, but whether you have a white, red, or mixed one – they all work well, and I am sure the recipe would also work with leftover barley, bulgur, or any other grains.
I always use onion and celery in all sorts of patties, and these are not an exception. In case you don’t like them, just omit and feel free to add some garlic, for example. I am not a garlic lover and this is why it is almost never used in my recipes, but since we all cook for ourselves, it makes sense to trust our own tastebuds.
To serve, I used some other leftovers – marinated red onions and as an extra element, I roasted the outside leaves of cauliflower with salt and a little oil. Roasted cabbages are so so delicious. Probably most people have had kale chips but maybe roasting the outer leaves of cauliflower is not as common. I assure you, it is worth a try. As the leaves have stalks, they will not be as crispy all the way through as kale chips, but the stalks stay rather chewy while the thinner leaves are deliciously crispy. To roast the leaves I preheated the oven to 400-degrees with the fan on. I massaged the leaves with a little oil and salt and placed them on the baking sheet in a single layer. After about 7 minutes in the oven, I flipped the leaves over and cooked for another 5 minutes. Yum!
Cauliflower-Quinoa Patties
Cooking time: 20 minutes
Yields: 16 patties
1 cup of cooked quinoa (I used black)
1 head of cauliflower
1 onion
2 stalks of celery
3 tbsp chickpea flour
1 tsp ground cumin
½ tsp ground coriander
Salt and pepper, to taste
Oil for frying
Cook the cauliflower until soft.
In the meantime, chop the onion and celery and mix with the quinoa and spices.
Drain the cauliflower, mash up and mix with the quinoa mix.
Add the chickpea flour and mix well.
Heat a little oil on a frying pan.
As the mixture is still warm, be careful and form little patties between your hands.
Fry until golden, 2-3 minutes, flip over and fry from the other side.
Serve hot or cold.
Enjoy this FREE 25-Minute yoga class from home, before your delicious plaintain nachos!
"The more you open your heart to others, the more your life becomes joyful." One who is open and balanced in their chest area and heart space is more open to freely give and receive love to others and have a more loving relationship with yourself. When we are depressed or closed off, our posture reflects it with a more hunched over and closed off posture.
More of us are increasingly spending hours upon hours every day staring at our mobile phones, with our heads bent, eyes down, and our posture like a croissant. This is a similar stance we adopt when we are sad, depressed, or disappointed. We make ourselves appear small because we are sad – yet it’s also true we can feel sad because we’re making ourselves appear small. Social psychologists call it embodied cognition. This basically means our mind influences our body, but our body – especially our stance – greatly influences our mind too.
Fortunately, embodied cognition works positively as well, which is essentially what yoga asanas are in their essence, ways to use our bodies, to make our minds feel a certain way. We put our bodies into strong, empowered, open-hearted confident shapes on the yoga postures, our minds will feel these qualities increase as well.
To bravely open your heart, these 5 common postures are powerful and can undo all the time staring down at our phones, have us standing proud, tall, and be open to giving and receiving love. It's recommended you spend at least 5 deep breaths in each of these poses to
Here are 5 yoga poses to make your heart happier:
Cobra
This posture is simple and effective in opening your shoulders and chest while alleviating and lengthening your lower back. Keep your legs strong and neck long and let breath into the front of your heart.
Upward Facing Dog
This posture is a layer deeper than Cobra and more advanced. Note that Cobra is still powerful and to avoid Upward Facing Dog if you have any issues in your lower back. Otherwise, in this pose, keep your legs strong, heart-lifting, and breathe into the center of your chest.
Bow
This pose works against gravity, which means that even while you powerfully open your heart and shoulders, you also strengthen your back. Kick strongly and let your legs be the driving force in this posture.
Wheel
This is a reset for all of the time we spend hunched over. Wheel pose not only lengthens and stretches your entire spine, but it is also a particularly wonderful pose to lengthen and open your neck.
Camel
Gravity helps open your heart in this posture, which means you can deeply open the space around your heart. Continue to lift your heart toward the sky, while you lengthen out of your lower back.
If you're feeling closed off or depressed, remember that you can work your body to help uplift your mind. Backbends in yoga open your heart and in turn, open you up to love more. Enjoy these five, as well as many other heart-chakra opening postures.
By Nicki Mateo
Nicki Mateo is an independent artist and author, who enjoys pushing boundaries, yoga and meditation, creative energy, and breaking down stereotypes.
Kristin Gibowicz - Healthy Backs: Nurturing Hope Through Backbends
Cicily Carter - Heart Chakra Yoga: Backbend Flow
“Le coeur a ses raisons que la raison ne connait point,” which translates to: the heart has its reasons, whereof reason knows nothing... We know the truth not only by the reason, but by the heart." - Blaise Pascal
This quote by famous mathematician Blaise Pascal is from 1669––talk about ancient wisdom! Even a genius steeped in reason and mathematics recognized that often the answer lies in listening to the heart and emotions, as opposed to relying solely on the brain. This week we’re focused on balancing your heart energy.
In yoga, we emphasize opening and balancing the Anahata (Heart) chakra as being vital to feeling our best. The seven main chakras are energy systems running along our Sushumna Nadi, in our subtle body, the blueprint of our physical body. The fourth chakra, Anahata, is the recognized seat of love and compassion and translates to “Unstruck.” Its essence is selflessness, expanding beyond your ego, and learning to release fear and forgive those who have harmed you.
The heart houses the two primary emotions of love and fear. When Anahata is out of balance, physical issues may arise in the chest region, including problems with the heart and arteries, lungs and respiratory system. Sometimes a heart attack or lung disease can stem from emotional pain. Fear of pain manifests in a protective posture of rounded shoulders, which further closes off our heart within our chest.
Emotional issues manifest when we cannot forgive the people who caused us the most hurt. Our human experience includes love and pain. When you’ve been hurt, part of the healing process is self-protection. But if we aren’t careful, fear supersedes love, blocking our emotions, and disconnecting from our hearts. Taking the time to tune into your feelings and listen to your heart will help fortify your connection to yourself and to others.
Releasing old resentments and hurts which may be blocking us from expressing our emotions isn’t easy. Courage and love are often used interchangeably––being vulnerable is one of the greatest acts of strength. We face the choice to act from a place of bravery or operate from a place of fear countless times every day. To step into our strength, we need to take the risk and be vulnerable.
By practicing heart openers and strengtheners as well as learning to breathe deeply and fully, we create an open heart. Take time to strengthen your own heart and forgive yourself for what may be blocking you from being your most free and compassionate. This week, use these specially designed practices to balance your heart center.
Happy Good Flow with Pradeep Teotia
Pleasure Flow with Kylie Larson