Are you ready to refresh and rejuvenate physically, emotionally, and mentally?
A well-rounded yoga practice emphasizing twists will leave you feeling your best on every level.
Here are 4 ways twists help clear out your system and create the space to welcome in fresh energy and light.
Keeps Spine Healthy: Twists help restore and maintain your spine’s range of motion, improve flexibility and mobility, and encourage proper posture. Most of us aren’t consistently moving our spines through the three ranges of motion necessary to keep the spine in ultimate condition.
Our spines need to work through three planes: front to back (sagittal plane), side to side (lateral plane), and rotation (transverse plane.) A well-rounded yoga practice emphasizing twists will assist in developing and maintaining proper spinal alignment. Twists also help prevent back pain.
Prevents Back Pain: Twisting is an important component in avoiding back pain because it helps lengthen the muscles and connective tissues surrounding the spine. Creating space around the spinal column is vital to ensure the vertebrae and discs don’t become compressed or herniated. Many of our daily activities, like sitting, can cause compaction over time, which leads to stiffness and pain. Balanced spinal rotation for the vertebrae, muscles. and connective tissue aids in achieving better alignment and a healthy range of motion.
Benefits Internal Organs: In addition to all the benefits for our bones and muscles, twisting has a profound impact on the health of our internal organs. When we twist, we put direct pressure or compression on our digestive system and endocrine system. This movement encourages the release of toxins from the liver and kidneys and the stimulation of freshly oxygenated blood to flow with more freedom. This increase in circulation enhances digestion and elimination, thus leaving you feeling lighter and more buoyant. Seventy percent of our immune systems are located in the gut, so keeping it healthy impacts our overall well-being.
Release Mental Stress and Tension: Our internal bodies mirror our external ones. By creating freedom and space in our spine through invigorating or soothing twists, we create quiet and calm in our minds and our hearts. If you’re feeling weighed down with your thoughts and emotions, twists are a powerful way to positively impact your mood and mindset.
Enjoy this week's twist-focused classes!
1. Erin Wimert - Get Twisted
2. Keith Allen - Twist & Flow
3. Elise Fabricant - Get Long & Twisty
4. Rob Loud - Twists & Binds
There’s a reason that conventional wisdom says breakfast is the most important meal of the day. But let’s be real – mornings can be hectic, and that’s putting it nicely.
Just like with our cleansers, we like to set our kids up right with a quick and easy meal that loads us up with dark leafy greens. Our favorite is this Kid-Friendly Very Berry Green Smoothie! Kids love it and parents can feel good knowing that whatever else happens with their kid’s diet today, at least they got in this serving of fruits and vegetables!
Kid-Friendly Very Berry Green Smoothie
Yields: 1 quart
Ingredients:
1 cup frozen strawberries 1 cup frozen blueberries 1 ripe banana 1 cup spinach 2 cups any non-dairy unsweetened milk (coconut milk, hemp milk, almond milk, cashew milk) 1 TB almond butter 1-2 dates, pitted, optional for sweetness
Instructions: Combine all ingredients in a high-speed blender and blend until creamy.
Variation: If you are cleansing or sensitive to strawberries, raspberries would be a tasty alternative.
Jo Schaalman and Jules Peláez are co-authors of two books The Conscious Cleanse: Lose Weight, Heal Your Body and Transform Your Life in 14 Days, a best-selling, step-by-step guide to help you live your most vibrant life and their brand new The Conscious Cleanse Cookbook! Together they’ve led thousands of people through their online supported cleanse through their accessible and light-hearted approach. They’ve been dubbed “the real deal” by founder and chief creative director Bobbi Brown, of Bobbi Brown Cosmetics, beauty editor of the TODAY show.
Daily Back Pain Relief with Kristin Gibowicz
This Full Moon marks the movement of new energy into new life and new creations. It’s go time. The energy enshrouding this lunation is putting action and impulse forward. This moon has heavy Martian influence and those fiery impulses are fanned by North Node, Rahu. This is going to bring lifeforce, directive, and power into your higher desires and inner pursuits. The moon goes into full pedigree in Libra. It rises late on the 26th and into the 27th.
The subtle energies acting behind the scenes are giving this Full Moon a unique personality. The aspects of Rahu and Mars will push the karmic wheel, in many ways. As my readings focus on the spiritual and personal use of the cosmic energies I want to note that there is a karmic retribution occurring during this month. Many of you will befall rewards, projects will move forward, new creative pursuits will be illuminated for your gifts and/or fulfill other aspects of desires and destiny. There will be a natural equalizing energy. Let it balance out, natural order is guiding this-no effort needed.
Jupiter’s recent move into Aquarius on the 5th expands new horizons and new modes of operation. Wisdom and luck are expanding and working to align self with limitless potential. Because the subtle planetary energies are bringing full flavor to this moon, your planetary placements will bring more clarity on how Jupiter, Mars, and Mercury will work together for you.
The Venus, Sun conjunction continues on into Aries, and this exalted position for the Sun will bring new life, and light to forward potential. This will work well with Jupiter’s placement and Mars in Gemini. An important aspect of the moon will bring into the forefront, is the application of chasing and applying energy to things that are not working. This can show up in different aspects. But the overall energy is providing a surge of new life force and the awareness to nurture growth. Thus, anything that requires extra effort and is misaligned will atrophy. Take an honest look at aspects of self that are invested in ego or the external relationships, worldly matters etc. The planets will work ten-fold to reveal personal contributions and new ways to grow what grows the self in multiple ways. Wholeness. The push and pull will be revealed.
Alongside the moon is a unique swap from Mars and Mercury, each occupying each other’s houses. The moon will reflect lessons from Mars/Rahu conjunction during February and March. Think back to what prominent themes were in your life during the last two months. This will evolve to another level.
As the air energy is being stirred there is a lot of pranic movement within the cosmic and individual self. This is creating new shifts, new modes of relation. This is very important. As this new beginning is ushered in on the heels of cycles ending it washes away comparisons and will aid to create without expectations.
When there is nothing to compare from the past, then the possibilities are endless.
Essentially, the planets are working in such a harmonic symphony to bring this ‘Power of Now’ into the personal embodiment. Use this energy; forces are ripe with creative life force. Each planet’s contribution is amplified and ready to create new realities, dream fulfillment, and a new way of seeing the world. Generational creation is being tethered to a previous version and iteration. But, now is the opportunity for complete innovation, not continuing to create from previous circumstances, beliefs, or frameworks (generational creation).
Strike like lightning, awaken the way you see, hold, and distribute your power. See the power of love in this very moment, and you will harness the magnitude of these planets and draw down the illuminating power of the moon.
The last note, is this moon possesses a strong link to awaken deeper spiritual knowledge. This spiritual knowledge is being incorporated not just in ritual, or on your mat. It is spiritualizing the way one lives into their divinity, the way one sees divine in each moment and in each being. Move into your power to embrace the expanse of your truth and your being. You are beyond measure.
Be well my loves,
Geenie (Gemma) Celento For a personal astrology reading, book here.
Geenie, also known as Gemma, is an Ayurvedic Practitioner, astrologer, and student of the Sri Vidya Tantric lineage. Her classes on YogaDownload are often inspired by astrology and aimed to guide each student to unfold a deeper connection from within. Her diverse knowledge and continued studies in the spiritual sciences can be felt in her class offerings. With humble devotion Gemma weaves the wisdom of yogic practices into accessible and impactful mat experiences. Her website is here.
Practice the Yoga & Astrology series with Geenie now!
Earth Day found its beginnings in 1970, in the United States, and years later the environmental movement has gone global. Over a billion people worldwide get involved each year with Earth Day activities and trying to make the world a better place. Here are some small ways you can get involved and give back this earth day.
Recycle
One of the essential things we need to do to protect the Earth is simply recycling. An easy thing to do is try to reduce the amount of waste you produce by recycling and reusing materials that don’t need to go into the bin. Simple things like recycling cardboard and paper, reusing glass and plastic materials can help, and you can also do things like buying second-hand rather than new.
Reduce Meat Consumption
Meat production and consumption have a large impact on the environment. The livestock sector can produce as many greenhouse gases as cars and automobiles. Simply reducing meat and dairy consumption can help to reduce the environmental footprint the industry has on the planet. Try a meat-free monday, or swap out meat products for alternatives a few nights a week!
Reduce Your Carbon Footprint
Cars can massively contribute to air pollution, and a lot of cars in one place can have a huge impact on our air quality. Why not do your bit by ditching the car, and instead cycling, walking, or taking public transport? Anything we can do to reduce our car travel will help to reduce our carbon footprint and improve air quality for ourselves and our communities.
Cut Down on Plastic
It’s 2021 and we still have plastic everywhere! We can make a difference by putting in the effort to reduce plastic usage and make some swaps in our day-to-day life. Try using solid products like shampoos, soaps, and deodorants that would otherwise come in plastic packaging. You can also use a reusable cloth bag in the grocery store rather than a plastic one. Even reusable water bottles can make a huge difference in the amount of plastic in the world.
Cut Down Your Water Usage
Paying more attention to how much water you use can help to reduce your consumption in your day-to-day life. Little changes like turning the tap off when you’re not actively using it when brushing your teeth or washing your dishes, as well as swapping baths out for showers can have a huge impact on the amount of water you use and benefit the environment. And buy a reusable water bottle so you don’t find yourself needing to buy plastic single-use when you’re out and about.
Watch Your Buying Habits
Making smaller changes to your buying habits can greatly improve your impact on the environment. Shopping at local farmers' markets reduces CO2 emissions used in transport. Also, zero waste shops where you bring your own reusable containers reduce plastic waste and packaging. Even clothes, furniture are available to buy second-hand and reduce waste.
Watch Your Food Waste
Food waste can fill up our bins quickly, but you can counteract this by trying to reduce the amount of food you throw away. Using up all your ingredients instead of throwing things away can have a great impact on the environment. You can even create a compost bin to recycle your food waste - which when decomposed, will be great for your garden!
Switch Off Your Electronics for the Day
While it might be difficult in the modern world to not use any electronics, try your best to cut down on your electronics use, and unplug things like your TV, microwave, lamps. This will save you quite a lot of energy but not using them for one day - and you might end up realizing you don’t need them anymore!
By Amy Cavill
Celebrate Earth Day with yoga and give back by buying an online yoga membership with the Earth Day sale!
40% OFF EVERYTHING SITE-WIDE!
On Earth Day 2021, let’s pause to appreciate this world that provides the air we breathe, the water we drink, the food we eat and serves as our home. In yoga, we naturally align ourselves with the rhythm of the seasons, the tides of the ocean, and the rising and setting of the sun. This week, we're celebrating Earth Day with four yoga classes designed to uplift, enliven, and support you, just like the planet does for us each and every day.
When you show up to your yoga mat or your meditation cushion this week, close your eyes and focus on your connection to our planet. Offer gratitude for the support of the ground beneath you and the sky above you. Earth Day is an excellent time to center your practice around your relationship to the planet, connect with the global community, and commit to protecting our world.
One of the primary tenets in yoga comes from Patanjali’s Eight-Limb yoga path, in particular, the first Yama, Ahimsa. The Yamas are moral attitudes or behaviors important to follow on your yogic journey and in life. Ahimsa means freedom from harm or violence. Ahimsa's practice is one of compassion, love, understanding, and patience in our interactions with ourselves, with others, and with the earth around us.
Ways to practice Ahimsa with the planet are by conserving the amount of water you use, recycling every material possible, riding a bike or walking instead of always hopping into your car, turning off the lights––you get the idea. Taking it a step further, consider walking your neighborhood and cleaning up any litter you find or participating in an organized clean-up. Many organizations exist that need volunteers to help them clean up the environment, so consider getting involved with one that calls to you.
Another way to deepen your connection is to move your yoga mat outside and practice with the kiss of the breeze through your hair and the warmth of the sun warming your skin. Stand in Tadasana or Mountain Pose and focus on the feel of your feet rooted into Mother Earth. Keep one foot planted and balance on one leg, extending up toward the sky in Vrksasana or Tree Pose. Savor your connection to the world around you with these grounding postures.
This week’s classes will help you embody the earth elements, from Ben's celebratory, upbeat practice to Dana's balancing one. Kristen’s class pulls energy in from the mountains and Denelle’s focuses on the earth’s energy. Enjoy these nourishing classes and then share the gratitude by giving the uplifting gift of yoga to someone you love with our Earth Day sale.
EARTH DAY SALE: 40% OFF EVERYTHING SITE-WIDE!
Dana Hanizeski - Standing Balancing Poses
Denelle Numis - Earth Yoga
Kristen Boyle - Moving Mountains
Most don't really need a recipe for such a simple a smoothie, but take this one here as inspiration. Smoothies are good for you! They are delicious, nutritious, and healthy. And maybe not everybody puts vegetables to the smoothies, but I recommend giving it a try!
For harder veggies in your smoothies to work, you do need a powerful high-speed blender as you want it to be smooth and carrot has quite a bit of texture to it. With a good blender, you will not feel any harder bits in your drink.
I have always liked carrots and orange together. They work amazingly together stewed (add carrots, olive oil, orange juice, and caraway seeds and stew until soft), in a cake, and also in this smoothie. In addition to looking good and tasting great, this smoothie is also a real bomb of nutrition! Carrots have beta-carotene in them and next to other good things, it also helps to reduce skin inflammation, and of course, everybody knows that carrots are good for eyesight. So get your blender out and get whizzing!
Healthy Orange and Carrot Smoothie
Cooking time: 5 minutes
Serves: 1
1 large orange
1 small carrot
½ of a frozen banana
Instructions:
Chop everything roughly, place in a high-speed blender, and whizz until smooth.
Serve cold, over ice if you wish.
By Kadri Raig
Kadri is a food blogger and yoga teacher from Estonia. She loves to spend time in the kitchen, but most of her recipes are simple and don’t take more than 20 minutes of active cooking time. She thinks that everybody can find time to cook healthy food at home, it is just a question of planning. "I work in an office full time, teach yoga 7-8 hours a week and write a blog. So if I manage to cook most of my meals, then so do you!" Connect with Kadri and enjoy many more of her delicious healthy recipes on her website here: www.kahvliga.ee.
Enjoy this FREE 25-Minute yoga class from home, before your delicious plaintain nachos!
25-Minute Full Body Yoga with Keith Allen
We all know what yoga is on the mat – it’s the yoga asanas (poses) we throw ourselves into, creating shapes and movement on the mat, giving our body a physical workout.
But, what is yoga off the mat? For me, it’s not quite as simple as the 8 limbs of yoga, which is what many are taught.
Yoga is a very personal thing. It’s a different practice for everyone – some might like Ashtanga or Power yoga, some might prefer Kundalini or Yin.
The 8 limbs of yoga philosophy, stemmed from Ashtanga (ashta = eight, anga = limb), are guidelines on how to live a life of more meaning and purpose, and act as a moral compass as we guide through this crazy thing called life.
The 8 limbs of yoga are as follows:
1. Yama: A guide for the external world, teaching us to hold ethical standards, with a sense of integrity. Within the yamas it’s broken down further into: Ahimsa (nonviolence), Satya (truthfulness), Asteya (nonstealing), Brahmacharya (continence), Aparigraha (non-covetousness).
2. Niyama: Further looking to the external world, the niyamas teaches us spiritual practices as well as self-discipline. Broken down, these are: Saucha (cleanliness), Santosha (contentment), Tapas (heat), Svadhyaya (sacred scriptures study), Isvara Pranidhana (surrender to God).
3. Asana: Something we all recognize as yoga, is the movement we practice on the mat, connecting breath and body, conscious and unconscious, preparing the mind and body for meditation.
4. Pranayama: Translated as breath, this is the fourth limb, and as mentioned above brings the mind and body, through observation of the breath, into the present moment. The breath is a great tool to help prepare the mind for meditation, leading into the second half of the limbs.
5. Pratyahara: Here we start to pull away from the demands of the external world and instead focus on ourselves, withdrawing the senses, which so easily distract us.
6. Dharana: Building on the practices from the stages before the 6th limb, here in Dharana we keep shifting the focus inwards further. We have dealt with the distractions of the external world, now we look at the distractions of the mind, and instead shift our focus on a single thing (energy center within the body, our breath for example) and again, prepare for the next stage ahead.
7. Dhyana: Similar to Dharana above, Dhyana is meditation but taken to the next level. Dharana focuses on one single thing to guide us into meditation, but with a single-pointed focus to keep the mind still. Dhyana is keeping the mind still but without the focus and energy needed to practice concentrating on one thing. Instead, you are simply aware but without strain or focus.
8. Samadhi: The last of the 8 limbs, here is what is described as a state of ecstasy, where you transcend your self to a higher power of enlightenment. A feeling that cannot be bought, but instead experienced, where you gain pure joy, calm, peace, and happiness, all in a single minute or even second, depending on how long the mind allows to keep you here in this state of being. This is definitely not an easy thing!
But, with all these 8 limbs, which are there to guide us into a happier and healthier life, how do they actually guide you to happiness? This is where the real yoga off the mat is practiced. But as mentioned above, yoga is such a personal thing, so it’s different for everyone.
Yoga connects movement and meditation, connects your breath and body, which separates it from other forms of fitness. You are bringing your mind, body, and soul together, through your asanas, through your Dhyana and through your Pranayama. All of this together helps bring you into the present moment so you can experience happiness, achievement, peace, and connection to self, all together.
Connection to self helps you find your why. Your why is your driving force, to power through those tough times, your reason to exist, your reason to get up in the morning when you have no energy. Yoga has helped me find my why.
Personally, my why is to be strong and confident on and off the mat. Strong and confident on my mat with my asanas (arm balances, inversions, headstands, handstands) and strong and confident off my mat in daily life and the challenges it brings (enter Covid-19 and lockdown).
In the last 3 years, I've had some challenges off the mat that yoga has helped with. I’ve signed my first ever mortgage and moved into my first ever home of my own, only to be made redundant within a month of moving in. I stepped away from the 9-5 and changed my whole career around, becoming a yoga teacher (I used to design shoes!), I lost my job again because of this current global pandemic and had to rent out my flat, moving back home with my dad. And somewhere in the middle of all of this, I lost my mother suddenly to lung cancer. My family and friends helped me through it. But my why guided me through it, and still does, every…single…day.
In the book, The Yoga Sutras of Patanjali, yoga is described as “the science of the mind.”
This, to me, connects way more to my why, than the 8 limbs (or at least, some of the 8 limbs). Out of the 8 limbs, some of the hardest things to learn are the external limbs (Yamas and Niyamas). Even though the full practice of meditation is hard, we all live in such a demanding world – demanding of our time, our attention, our love, our money, our work, our health, our skills our everything, that it can be really hard to stay who you are and keep you calm, present, happy, joyful.
And so, if yoga is “the science of the mind”, meaning that we have to look after our mind and guard our mind with what thoughts we let in, then my why massively helps with this. Whenever we are faced with troubling times, I come back to my why and it guides me into a happier and healthier state of being. To quote the Find Your Why Foundation, "yoga can provide you with techniques to teach you how to, at any moment, step into the eye of the storm.
So, what does my why give me? It gives me ease, strength, confidence, and guidance, but ultimately peace and happiness. When I think back to the quote highlighted above, I get a warm sensation and a little smile starts to form – not because life is easy or joyous 100% of the time. But because I’m using the tools I have in my toolkit to deal with the storm head-on!
So, I would urge you to find your why. And if you don’t know what it is – that’s fine. Explore it, dance around it, then connect and nurture it through your yoga practice.
Namaste, Anna Kichenside Flamingo Yoga Maya
Anna is a yoga teacher with a strong emphasis of asking her students to find their WHY. Connecting and celebrating 'YOUR WHY' is a fundamental part of yoga. “Your why becomes your intention for the class. Your intention becomes your driving force. And your driving force changes your life.” To find out more about your why yoga, please visit: www.flamingo-yoga-maya.co.uk/your-why-yoga
This meditation is a natural vitality booster.
You can do this meditation anytime and anywhere. It’s nice to spend some time with it in your formal meditation practice, but you can also invite the energy of the golden sun with you at anytime, commuting, working, or even while eating or walking.
To enjoy this simple meditation, simple do the following steps. It only takes a few minutes.
1. With eyes open or closed, visualize a bright, golden sun above your head.
2. Imagine the rays of light pointing directly down toward you and becoming a direct channel to connect with your higher self and the infinite source of love and light.
3. Remind yourself that the rays contain energy of strength, healing, and unconditional love.
Whatever you’re going through, ask the sun to bring softness and acceptance.Invite warmth, positivity, and resilience into your life.
4. Bask in the light. Soak it all in. Stay in this receptive mode of the sun's energy for as many minutes as you'd like. Continue to breathe deeply.
5. Bow in gratitude. This meditation came to me as a result of my meditation teacher training with Sura Flow and part of a camping trip my partner and I took to Port Renfrew, British Columbia. The Golden Sun Meditation technique was one of the very first things I learned in my meditation teacher training. We learned about how to use the visualizations of light to channel infinite wisdom. The meditation was really impactful for me.
Then, we went camping in this wooded area. When the sun was setting, the light poured through the trees in a way that created long streaks of light beams through the entire forest.
It was absolutely gorgeous.
We stood at the foot of our campsite and stared through the light beams in silence for an awe-extended time. Neither one of us moved or said a word… but the whole time I was thinking about the Golden Sun Meditation from my training.
That’s where this meditation was born. I hope you enjoy it and remember to turn to the sun for energy and inspiration whenever you need it.
By Whitney Reynolds
Namaste, Whitney
Whitney is a certified yoga teacher, world traveler, and self-identified moon person. She's spent the last few years infusing the lunar cycles into my awareness while traveling the world. She likes digging into the local legends and spiritual practices of places she visits. Her blog and website Moon Wandering is here.
When we hear the word metamorphosis, often it conjures an image of the caterpillar pausing and withdrawing from the world for a period of time and emerging as a beautiful butterfly. One way to visualize it is an incubation period, where you focus on rest and renewal in order to become your best self. Metamorphosis doesn’t necessarily mean you are changing into someone different; rather it means you are transforming into the highest version of yourself. In other words, the butterfly was always inside you, but it may take time and effort to fly free.
Renowned ParaYoga founder and Tantra Yoga scholar Rod Stryker teaches, “We’re not transforming into something we aspire to,” he says. “We’re transforming into the very thing that we are innately: our best self.”
By embarking on the yogic path of self-discovery and self-improvement, we can begin to shed the patterns and habits we’ve developed through our lifetime that may be preventing us from shining our brightest.
Often, we aren’t aware of what is holding us back from living our best life and operating on our highest levels. This 5-class yoga program provides the framework for you to discover how to grow physically, mentally, and spiritually. By taking the time to consciously turn your awareness inward, you can uncover the beautiful light that already exists within you.
When Michelangelo created the world-famous statue of David from an enormous block of discarded Carrera marble, he is credited with saying that David already existed within the slab, it merely took his work to chip away the extra layers obscuring his beauty. It took patience, discipline, and vision to trust that perfection existed beneath the stone. Applying that analogy to the practice of yoga as transformation, you can look at it as shedding what isn’t needed to become your best self.
Yoga’s three-pronged approach of addressing the physical, mental, and spiritual bodies helps us evolve on every level of our being. By becoming stronger and more supple, we create the vessel that supports our minds and hearts. By taking the time to tune into our thoughts and emotions and learn to encourage the positive ones and manage the negative ones, we’re evolving on our life’s journey. Are you feeling ready to transform into an evolved version of yourself?
Enjoy being supported by these classes designed by Kristin Gibowicz and fly free!
This New Moon rises in full pedigree at 2:30 AM UTC in Revati (Pisces) it will cross the point into Aries, marking the beginning and ending of an evolutionary cycle. This marks a unique shift within the collective consciousness and within the individual self. As this moon progresses it will birth a new self, and bring forth new energies to support higher ideals. Many karmas will be laid to rest, especially for creation. New creation beyond generational aspects will begin to merge. The Sun and Moon are meeting at an archetypal degree within the cosmos. This point will emphasize their unique energies and will help in awakening a higher self. Mercury is working to communicate lessons from previous karma. What needs to be carried forward to build stronger foundations, contentment, dedication. What is required and recreating specific lessons to strengthen the inner self is all being communicated.
The moon is working through a highly spiritualized and idealistic point. This is awakening the same energies within the psyche. It moves the individual to be more immersed in spirit and to rely less on the material skills, and more on one’s own ability. Tune in during this moon, tap into the self to create within the material. Inner insecurities may arise, especially for those born on a waning or new moon. Rest assured, much of what is occurring behind the scenes will test the need for concrete evidence (the material form). This will work through different areas for you depending on your chart. However, collectively it will strengthen your ability to come within and recreate how you see, show up, reconcile your world, and how you create from within. Whatever you dream, trust the energies are gathering together for you.
I cannot emphasize how important trust and surrender are at this juncture. The planetary influence is shifting specific ties, and for many, it may feel more liberating, while others may feel insecure or unsettled. Trust the process.
This point refreshes karma because the material is limiting. These planetary energies will work to carry forward pertinent lessons, skills, and aspects of evolved self that will serve your new evolutionary phase. The Sun is working for inner creativity. It is illuminating what you want to create for your world, based on the soul. As within, so without. As above, so below.
This does two things: brings the soul’s intentions forward into consciousness and also strengthens one’s connection to the soul and ability to create from within.
You will be shown and asked, what do you really want to create for your world?
Ask yourself this, and get clear on what you need and want to carry forward. Do not doubt yourself or what is possible. Doing so will only fuel insecurities that are dependent on the external world and one’s perception of it. Remember it’s renewal and rebirth time.
The lunation is working to stir self-examination on one’s created reality. Reconcile any discrepancies, but do not hold anything against the self.
This is a moment of rising, and breaking off, not breaking down the self. There is an ending of cycles, lay to rest what holds you back. Work with the universal energies to release. This position indicates the universal and individual soul is moving into a new cycle. The Full Moon on the 26th & 27th will mark action forward. Now it’s time to purge and clarify.
Be confident that these energies are a promise for a new beginning, I hope you feel the lighter energies. New futures are being seeded. Remember space is important and critical to birth new ideals within self and this world. Nurture this space with a clear mind. Intuition and trust are being elevated, so trust what is being shown to you, and any synchronicities. Lean into heightened intuition. Soul connection is at the forefront in order to awaken the higher ideals. Have faith in yourself, your inner guidance, and the power of your intuition.
Lastly, I really want you to understand the immersion within the self that is being called forward. Symbolically the Piscean fish is a submersion into deep water. It is one with its expansive environment. Be the energy of your new evolution. Feel free and at peace with the current moment. Feel the power of your resolute mind and unwavering faith. This will create a stronger foundation for your new evolution and these evolutionary energies. Remember we’re all in this together. These are the qualities of harnessing your spiritual power and alignment.
“What you seek, is seeking you.” - Rumi
Let us ask you a question: Is it time for you and sugar to break up?
If you’re nodding your head yes, but aren’t sure how to beat sugar at its own game, there’s a very good reason for it, and it’s not your fault!
First of all, sugar is everywhere! It’s hidden in all of your favorite foods – think of your daily coffee drink, salad dressing, sauces, condiments, that so-called healthy yogurt snack, and your go-to protein bar.
Excess sugar, especially refined sugar, has been linked to a suppressed immune system, premature aging, arthritis, diabetes, headaches, mood swings, asthma and allergies, inflammation, and insomnia – just to name a few.
Sometimes it seems impossible to escape from sugar cravings and there is a very real biological reason for this. When we eat a lot of sugar, we develop an unhealthy balance of gut bacteria. These little microbes are hungry and they demand sugar – hence the never-ending sugar cravings.
We’re always trying to develop cleanse-friendly snacks that help satisfy those pesky sugar cravings, and today’s recipe is a perfect example!
Sunshine Bites are a yummy cleanse-friendly snack sweetened with dried fruit and packed with healthy fats and protein, perfect for satisfying your sugar cravings.
If you are ready to tackle your sugar cravings head-on, please consider trying the 14-Day Conscious Cleanse.
The Conscious Cleanse will reset your tastebuds, keeping sugar cravings at bay. How do we do this? By eating a nutrient-dense diet, you’ll be crowding out your need for filler food and addressing any nutritional deficiencies that might be contributing to your cravings.
Learn more about our cleanse here.
Enjoy the recipe!
With love,
Jo & Jules
Sunshine Bites
Yield: 20-30 balls
⅔ cup raw cashews, soaked in water for at least 4 hours 1 cup dried apricots, unsweetened, unsulfured ½ cup unsweetened shredded coconut, plus more for garnish 2 tsp vanilla extract 1 lime, zested ⅛ tsp sea salt ⅛ tsp turmeric powder
Drain and rinse cashews. In a food processor fitted with an S blade, combine all ingredients. Pulse to combine until a sticky dough is formed. Spoon out about a 1/2 tablespoon amount of mixture at a time and roll into a ball with your hands. Roll in coconut to coat and garnish.
Store in an airtight container in the refrigerator for up to 2 weeks.
I'm reflecting on my very first yoga class. As a college freshman, I somewhat arbitrarily signed up for yoga as a “physical education” elective. My beloved grandma had been practicing yoga for years, so I had a vague knowledge of what it was all about, but I had no idea how much that that one course would end up influencing my life. Since first walking into that college gym, I have gone on to study various styles of yoga with many wonderful teachers, taught yoga in different capacities for over ten years, and owned two yoga studios on opposite corners of Colorado.
Twenty years after that first class, I embarked on another in-depth yoga teacher’s training; RootEd is a 230-hour “apprenticeship” with the inspiring Jessica Patterson out of Colorado Springs. For the RootEd application, I was asked to answer the question “What is Yoga?”
This simple and direct question had me stymied, even after two decades of practicing yoga. With yoga having become a multi-billion industry in America over the past two decades, it is difficult to lose sight of the teachings that this ancient practice ultimately gifts us.
It has been through re-reading Jivamukti Yoga by David Life and Sharon Gannon that I have recently been reminded of the true meaning of yoga. The book aims to put back together the pieces of yoga, which has been misguidedly dissected by Western culture so that we can more fully understand the whole of the practice. Contrary to most current portrayals, yoga is not just exercise. Instead, it is a physical, psychological, and spiritual system of purification. In short, the aim of yoga is enlightenment, and enlightenment is about uncovering the true self, or soul. Strong, supple muscles and an eased mind are merely added benefits along the path to enlightenment.
Our body is a complex vehicle that we can use for the progression toward enlightenment. As Life and Gannon relay, “It’s good to have a body because it is a vehicle for consciousness. The problem comes when we mistake our vehicle for who we really are.” It is a huge paradigm shift to truly realize that we are more than mind and body, especially as this dissolution of our personality and ego can be often uncomfortable or frightening.
Yoga is one of the only ways I know that accesses the reality of something greater within me. When I feel the flow of Prana (life force) during a physical yoga practice, I can dis-identify with my physical body, and when I watch my mind during meditation, I lose identification with it. Therefore with yogic practices, I can start to uncover the true self, or soul.
In order to truly lift the veil of illusion (Maya) and see our true self, we must first work through and remove personal blocks, disabling core beliefs and unconscious habits. Avidya (ignorance of your true identity and divine self) must be cleansed first. Over the past year, I’ve found that other modalities of healing, such as body-centered therapies like TFT and EMDR, dove-tail wonderfully with yoga in helping me name and release the limiting patterns and beliefs. When I feel the veil of illusion fall away, I feel much more able to open my heart and serve my massage clients and yoga students.
And, of course, my work is absolutely about service, or karma yoga. On the bottom of my business cards I have the quote by Rabindranath Tagore: “I slept and dreamt that life was joy. I awoke and saw that life was service. I acted and behold, service was joy.” This has been my truth as I grow my wellness practice; service to others brings joy in me.
David Life and Sharon Gannon, in their teachings of Jivamukti Yoga, urge us to replace the question "how will yoga serve me?” with “how may I serve thee, Lord (humanity and species of the earth)?” This speaks to the important (and too often overlooked) foundation of the yogic practice, Karma yoga. Karma yoga is selfless service, or a practical method for reducing suffering in the world and in oneself. And behold, from compassion towards others you will realize happiness for yourself! When we are suffering from loneliness or self-pity, an instant cure is to care more for others.
When we release selfishness as our primary principle, the potential for true happiness opens up. Through service to all beings, we can experience the bliss of the end of suffering and when an action is selfless, it leads to eventually to liberation. This is the root of yoga.
When yogis seek liberation, we hopefully strive to perfect our actions, starting with our thoughts. Admittedly, this is an area in which I’ve lacked discipline and consciousness. It’s so much easier just to show up to a yoga class, roll out the mat, sweat, and breathe for 90-minutes and think I’m a good yogi. My meditation practice is often equally brushed over. But since actions lead to liberation and thoughts lead to action, it is then paramount to watch and filter the thoughts before anything else.
A consistent seated meditation practice allows us to see clearly the workings of the mind and the intention behind our actions. Before we act, we must ask ourselves “what is the intention” because the intention behind the act is always more important than the act itself.
By clearing the mind we can open the heart and let love guide us in our thoughts and actions. The practices of yoga will help maintain equanimity in all situations by teaching us to become transparent and to be able to allow all emotions to flow through us without toppling us over. “The yogi accepts a pleasant turn of events with equanimity, knowing that pleasure and pain never last forever. Equanimity of mind leads to freedom from anxiety,” write Life and Gannon.
As I begin my next twenty years of exploration in the yogic tradition, I hope to clarify and mature my understanding of what yoga is and how I can apply it in my daily life. Over time, with practice and patience, the layers of illusion will lift and reveal my true self, my radiant soul. Then will be better able to practice karma yoga, to serve you, my beloved clients and students, with an open and equanimous heart. In the end, this is what yoga means to me.
By Elise Fabricant
Along with teaching for YogaDownload, Elise works one-on-one with clients around the globe to help them up-level their energy, turn their new healthy behaviors into habits that last, and discover how best to express their gifts to the world. Elise nurtures her creative streak by producing online courses on a balanced, purposeful lifestyle. Along with giving massage to Denverites, Elise also teaches group yoga classes in central Denver. Elise feels blessed to be able to combine her love of travel with her work by taking yoga and health coaching to workshops and retreat centers around the world. Connect with Elise on her website.
Explore the meaning of yoga with one of Elise's amazing yoga classes now!
Open Your Heart to Gratitude with Elise Fabricant
If you’re feeling the impact of more than a year of managing extreme stress levels, you aren’t alone. These days, we’re all working to establish a sense of equanimity. Life is about finding the balance between opposing forces that exist outside and inside of us. Yoga is a fluid dance between strength and softness, and yin and yang.
Yin and Yang are opposites and they complement each other perfectly. This week, shift your focus to Yin yoga and give your mind the quiet time it needs and recharge your batteries. When we take the time to nourish ourselves, we renew our energy and become the strongest versions of ourselves.
If you’re new to Yin yoga, you may not be familiar with all its wonderful benefits. A Yin practice targets the deeper layers in the body, specifically the connective tissue––fascia, tendons, and ligaments and the internal organs. Yin is based upon three main principles:
The emphasis on longer holds in a posture encourages us to focus on directing the attention of our thoughts where we want them to go and cultivate greater discipline and mental focus. There is a meditative aspect to Yin yoga and the focus on breathing and shifting your awareness inside helps you discover the state of “being yoga” as opposed to “doing yoga.”
Physically, Yin yoga helps increase circulation to the connective tissue where there is less blood flow than in the muscles, which in turns works as a myofascial release. Yin often is themed around balancing the internal organs, like the kidney meridians and the adrenal glands. An emphasis on staying still in uncomfortable positions aids in quieting your nervous system and allowing you to relax.
The slow pace and often stable holds encourage you to let go of whatever emotions or thoughts making you feel heavy or stagnant. Although a sweaty Vinyasa or Power yoga class helps your system to flow and wake up, the passive nature of Yin yoga can often result in deeper releases. Those emotions that may be buried deep have the opportunity to arise and depart, resulting in a profound sense of freedom.
Yin energy is quiet and stable. Yang is intense and active. By spending time addressing both the elements of moon and sun, night and day, and dark and light, we can keep our body, mind, and heart healthy.
Challenge yourself to slow down this week and renew yourself through a quiet passive practice. Try one or all of these fabulous classes created by YogaDownload Yin expert instructors today.
Caitlin Rose Kenney - Yin Yoga 101
Kylie Larson - Yummy Yin: Hips & Heart
Erin Wimert - Bedtime Yin with Body Scan
Eric Paskel - Yin on the Rocks: Live!
Over the last few weeks, I have made this soup several times. Soup, for me, is a perfect food for cold weather food and a few weeks ago in Estonia we still had thick snow covering all the streets and temperatures were frigid. Then we had a week of very rainy, windy, and cloudy weather, that melted almost all the snow, and it was still a good time for hot soup weather. And now for the last week, it has been colder again, but with a lot of sun and a real Spring feeling (even though there are still months to go until real Spring). I am almost sure I will make this soup at least once more before the weather gets warmer.
And why shouldn’t I, it is delicious, healthy, full of winter veggies, and extremely nutritious being full of vitamins A and K, for example.
I love all kinds of celery, but I know many people who don’t. Based on one celery-hater, this soup might still work for them as celeriac is a lot milder and simmered with barley and beans it does not have a strong distinct flavor. It just feels like a nice warm bowl of hugs.
Celeriac and Barley Soup
Cooking time: 1 hour
Serves: 4
A cup of barley groats
2 tbsp grapeseed oil
1 large onion
A few sprigs of thyme
1 large or 2 small carrots
1 large celeriac
6 cups of vegetable stock
1 jar of white beans
Salt and pepper
Soak the barley groats for at least a few hours or overnight to reduce the cooking time.
Heat the oil in the bottom of a large pot, add the chopped onion, carrot, and thyme sprigs. Season with a little bit of salt and a LOT of freshly cracked black pepper. Fry on medium heat stirring now and then for about 10 minutes until the onions turn translucent.
In the meantime, peel the celeriac and cut it up to about ½ inch cubes. Add these to the pot too and fry for 5 more minutes until lightly browned.
Add the stock and barley groats, bring to boil, and simmer for half an hour. Check if barley is tender. If not, simmer for a little bit more. If yes, add the beans to the pot too, taste again, and add more salt or pepper if you feel like it (I like a lot of pepper in this soup).
Serve hot with a slice of rye bread if possible.
The Inspiration Download interview series features different people who are bringing ideas to life and sharing something with the world that they are passionate about, whether it's through teaching yoga, creating a business, doing work in their community, creating art, hosting events, bringing to life new wellness products, or more.
These interviews highlight real people who have brought ideas to life and give real-life insight and inspiration on their processes and journey.
Ria Pereira is a yoga instructor from Karachi Pakistan on a mission to help people love themselves and lead them towards a healthy lifestyle. She also has a passion to bake cakes and brownies to add more sweetness to one’s life.
What are you passionate about sharing with the world and why? How does this inspire you?
I am passionate about movement. Movement is therapy and yoga is my therapy. I want to share my learning with the world as where I come from many have fears regarding yoga, their bodies and wondering if yoga is for them or not.
After working with many people from all age brackets, different bodies, different backgrounds, and different mindsets, and I sense their happiness from their journey doing yoga and watch them come back to the mat in either in person or online. This inspires me to help more people understand yoga, understand their bodies, and create awareness towards a healthy lifestyle.
How does your at-home yoga practice benefit you?
At home I just flow, I know what my body needs that particular day. There are days I just do supine twists & savasana because that’s what I need. Every day is a new day for me and my body. I stay in the present and just breathe and restore.
Then there are days I follow a 30-minute online video and some days it's an hour. Daily meditation, which I used to dislike, has helped me a lot.
What are some of your favorite classes on YogaDownload?
Warming Heart Flow with Jackie Casal Mahrou
Slow Vinyasa with Jackie Casal Mahrou
Where are you from?
Karachi, Pakistan.
How do you think where you are from or where you live has shaped you?
Born in a strict Catholic home and living in a mixed diversified country has helped me respect and have knowledge of many cultures.
What are some books you'd recommend?
Yoga Anatomy by Leslie Kaminoff
What keeps you motivated?
Learning new things, reading, and baking. Always learning and looking for new ways to teach differently to make it simpler for people to enjoy their yoga sessions, as not everyone I teach understands certain styles of teaching or English. Learning never ends!
Why do you think it can be hard for people to show up to yoga regularly?
Having difficulty managing their time along with busy schedules. Fear that they are not slim and not flexible or they only want to lose weight faster and prefer other ways to make that happen.
How would you encourage someone to stay consistent in their yoga practice?
A friendly discussion to inquire about their reason for not being consistent. Change of timing by offering other teachers' sessions to fit their timetable. Making classes more comfortable by offering modifications and props as needed.
What brought you to teaching yoga?
Yoga enriched my life, helped me understand my body, the connection of mind, body & soul. Self-love: I felt the need to share this positivity and healthy lifestyle with others.
How has teaching evolved for you as you continue to teach?
I change my style of teaching as I keep learning new ways to help my students in the class. The way I explain postures and build up certain poses and flows, changes to make it easier for all to understand and feel each pose. I am continuously learning new ways and it is helping me in my practice as well as with teaching.
How have other teachers helped you as both a student and as a teacher?
Following other teachers and attending their sessions connects me with their years of experience and teaching styles enables me to grow and be better each day in my practice as well as a teacher. A teacher is forever a student and learning never stops.
What is one of your favorite postures and why?
This is difficult to answer as I have so many favorite postures. Camatkarasana: Wild Thing pose. As I flow into the pose it opens up my heart and when I am in the pose I feel all the love and warmth flow to me at the same time I give back to the universe & spread love to all.
What is the key to feeling balanced for you?
I accept that I cannot do everything every time. I accept I am human and there days I don’t feel good or positive and it’s alright. There are days I don’t feel like doing yoga, so I bake. I try to stay grounded and learning to let go.
What previous jobs have helped you with teaching?
After I graduated I started teaching in a school and I love teaching. Then I joined a bank and did many banking courses like Time Management, HR certification SHRM, so interacting with people and Time management skills work well for me in this and career teaching yoga and in my life, so I make time for myself.
How do you have good relationships in your life and why is connection important to you?
After experiencing failed relationships I started to work on myself from the inside and once you start accepting your flaws and working on them you start accepting people for who they are. I go with the vibe and believe in soul connection. I'm still learning not to judge myself and others and it’s a learning process.
Do you like to have a regular schedule? Why or why not?
Yes, I do and I keep it balanced Monday to Saturday and Sundays are me time, and days I don’t look at my phone or laptop. Having a schedule helps me plan things and make time for new things.
What is one of your biggest blessings?
My Godparents.
What is one of your wildest dreams?
To live in Singapore and to travel the world & explore all cultures.
What keeps you grounded?
Having a sense of purpose.
What are you grateful for?
I am grateful that I am healthy, and I am grateful for the journey I am on.
What would you have told yourself 10 years ago if you could go back in time and give yourself advice?
Divorce the guy ASAP what are you waiting for. Know your worth. Take that trip.
Who are some of your biggest inspirations and how do they inspire you?
Briohny Smyth, the yoga Instructor‘. ’"Yoga brings clarity in the chaos of your mind ."
My Godmother, Zenia Rabadi, inspired me to believe in my dreams, to work hard and never give up. “Ria You are strong, Trust your power.”
Connect with Ria on her social media pages here!
Instagram: instagram.com/theyogibakerr
Feeling inspired? Begin your yoga journey from the comfort of your own home, right now with the Beginner Yoga 101 Program!
In today’s busy modern world, yoga has evolved over the years to fit into our jam-packed schedules, the most notable of these being - practices are shorter.
The traditional yoga class and used to last 90 minutes, which was a standard practice. Nowadays, we see 60, 30, even 5 minutes yoga practices, which while they still have their uses, sometimes can’t compare to the benefits of a longer practice. The main benefit of a longer yoga practice is more time to focus on mindfulness, breathing techniques, and to generally help you relax.
Here are 10 ways these benefits can positively impact your life.
Decrease Stress
Studies have shown that pranayama - the practice of controlling the breath - can reduce stress levels in healthy adults. This is because the focus on the breath can calm down the nervous system, improving your stress response. This type of breathing exercise can also reduce anxiety before stressful events, perhaps due to the increased oxygen intake to your vital organs. A longer yoga class can help to dedicate more time towards practicing pranayama.
Improve Your Sleep
Practicing yoga for longer often means holding poses for longer, especially in types of yoga such as Yin Yoga. These longer poses can help to slow down your breathing and your heart rate, aiding your body in calming down when preparing for sleep. This can result in a better quality of sleep, as well as making you feel zen before hitting the sheets!
Improves mindfulness
When you take longer in your yoga practice, you have more time to practice mindfulness. Taking your time to notice your body and your breath, and being present in the moment of the movements you are making can vastly improve your mindfulness, which can in turn help you regulate emotions.
Lower Blood Pressure
Higher blood pressure is also known as hypertension, and can cause serious health conditions such as a stroke or heart disease. Stress is a huge cause and risk factor for high blood pressure. Longer yoga sessions can help to increase relaxation and minimize the risk of high blood pressure. Studies have shown that yoga and breath training can actually help reduce blood pressure in cases of mild hypertension.
Better Lung Function
Slow, steady movements in a longer yoga practice can help you to practice slower, forceful breathing, which can strengthen your lungs. In fact, 6 weeks practicing longer yoga once a day can have a significant effect on your lung function, and can help aid in lung conditions such as asthma, allergies, and aid in recovery from pneumonia.
Increased Brain Performance
Yoga practice can aid in improving your brain function, and longer classes will only increase this benefit. A few weeks of yoga classes can improve your executive function - this can include your memory, cognitive flexibility, and reasoning skills. It can also improve your reactions to stressful situations. The combination of movement and deep breathing increases oxygen uptake, which gives energy to your brain cells.
Increased Sense of Awareness
Having a longer time to practice yoga will give you more time to practice mindfulness, which in turn will expand your perspective and understanding of who you are. Having time to do some mindful yoga will help you to turn inwards, and notice how your body, breath and emotions react to poses and situations. You can cultivate this awareness in your yoga practice, and take it as a tool off the mat. Being aware of yourself can help you to grow, to develop life skills that will help you in the future.
Increased Patience
Longer, more mindful practice can help to encourage patience, and discourage reactivity when you’re not on the mat. This can be translated to lots of different aspects of your life, including work, relationships, friendships and other activities. More patience can mean that conflicts and confrontations are easier to navigate, and we can stop and reflect before reactions.
Deepen Your Everyday Practice
Doing a longer, mindful practice every now and again can help to bring more meaning to your everyday yoga practice. It can be easy to let yoga become just another thing on your to-do list, or another form of exercise, and it’s easy to slip into just going through the motions rather than doing movements with conscious thoughts.
This week we highlight some 45-90 minute yoga classes, so you have time to dive into your practice. While it can appeal to always pick the shorter class options, and they are excellent at delivering a concise yoga practice, there is something special about taking your time and practicing longer yoga classes. This week's classes all give you time to enjoy your practice.
1. Noemi Nuñez - Unity of Opposites
2. Ali Duncan - Yoga & Reiki
3. Rob Loud - Hearts & Hips: The Beauty of Asymmetry
4. Jack Cuneo - Align & Flow: Mind in One Place
Today is a perfect day to expand your horizons. Consider mixing up your routine by spending more time on your yoga mat this week. We’re here to help with four longer yoga classes that will give you the space and time to deepen your practice.
“Do Your Practice and all is coming." K. Pattabhi Jois, the Indian scholar and credited founder of Ashtanga yoga famously said. According to his teachings, there is no substitute for time spent on the mat. Traditional Ashtanga classes were usually at least ninety minutes long. Each moment of practice is a moment exploring your heart, your body, and your mind.
Here are three reasons to try one of this week’s longer 45-90 minute yoga classes.
1. Challenge Your Physical Body: If you’re accustomed to shorter classes, you may not have time for learning new postures, delving into Pranayama (breath control) techniques, or sitting in meditation. With a longer class, the teacher has the space to deepen the student’s experience with one or all of these concepts. Maybe that extra thirty minutes is spent building lower body strength in a standing flow or focusing on flexibility working toward Hanumanasana (the splits) or core and upper body power with handstands. Or perhaps each section of class is a little longer––a little more.
2. Develop Your Mental Focus and Clarity: Just as a longer yoga class strengthens your muscles, bones, and joints, more time practicing will truly bring you closer to what yoga is all about––a powerful mind. According to the seminal text on yoga, the Yoga Sutras, yoga is learning to quiet the chatter in the mind and direct your attention where you wish it to go: Sutra 1.2: citta vritti nirodha. Extra time on the mat is the opportunity to truly learn to filter out distractions and become clear, calm, and focused.
3. Create Space for Uplifting Emotions: As humans, we store our emotions in our tissues. A profound connection between what our heart is experiencing and how tight our hips or shoulders are is undeniable. When we create openings in our physical body, we are creating space for stuck emotions to release and fresh feelings to enter. For example, the hips are where we store past trauma and stress. If you’ve ever cried in pigeon pose or another deep hip opener, you aren’t alone. In a longer class, there’s simply more time to let go.
Sure, it’s simplistic to say more time equals a more advanced practice, but if you put the additional work in, you garner more results. This week's longer classes allow you to savor your yoga. Enjoy!
One day I was craving nachos. But I did not have any chips at home. These days I am going to the store just to get chips, so I almost already forgot about my craving, but then I found 2 green plantains from my fridge. Plantains are not a common ingredient in Estonia, where I live, and I always order strange and unusual ingredients if the supermarket stocks something. I have this weird idea that if they have made effort to sell something special then if I as a client show my support by buying it, they might continue selling it in the future. I realize that only one person buying unique ingredients is not likely enough but again – all big things happen because several people are making a small contribution. I do the same with unpackaged items. For example, for some reason, cucumbers are often sold wrapped in plastic around here. I try to avoid packaging so if a store stocks cucumber not wrapped in plastic, I always buy it even if I don’t need cucumber the time, to support a small cause!
So this is the reason I had plantains just laying around! Back to the recipe now. It turns out that plantains make awesome chips. Homemade plantain chips are healthier too too as they are a lot less processed compared to ready-made chips from the supermarket. And they are quite easy to make – just slice and bake. There are definitely other ways to serve them, but next time I make them (I already have plantains waiting to be used) I plan on using the same toppings as I was extremely happy with the combination. The plate is bright, crispy, tangy, spicy, and all kinds of delicious all the way through. Enjoy these easy-to-make and deliciousloaded vegan plantain nachos.
Loaded Plantain Nachos
Cooking time: 25 minutes
Serves: 2
For the chips:
2 large plantains
1 tbsp oil (rapeseed, olive or avocado are my favorites)
Salt
To serve:
1/8 red cabbage
1 lime
½ cup black beans
2 green onions
Jalapenos, to taste
1 large avocado
Preheat the oven to 350 F and line a baking sheet with parchment paper.
Cut the plantains to shin slices, aim for no more than 1/8 inch. If you have a mandolin you can use that or just use a sharp knife and go as thin as you can.
Place the slices in one layer to the baking sheet, drizzle with oil and make sure both sides are lightly oiled – it is best to just massage every single slice gently between your hands.
Bake for 15 minutes with a fan on. Make sure to peek into the oven to make sure the slices bake evenly and move them around if needed.
Take out of the oven and let cool completely – this way they will become even crunchier.
Prepare your toppings during the baking time. Shred the cabbage thinly. Again, you can use the mandolin or a vegetable peeler works here too. Mix the cabbage with a sprinkle of salt and the juice from half of the lime.
Chop up the green onion and jalapenos.
Mash the avocado and mix it with the rest of the lime juice and salt.
Once the chips have cooled, pile all the other ingredients on top and dig in.
This Full Moon has a heavy water influence, that is occurring within the direct placement of the planets but also through the energies operating behind the scenes. This may stir emotions, of course, but this water is different from the earthly emotions, it is working through spiritual waters. It is the cosmic waters of death, and rebirth. An important aspect of this Full Moon is it working from the Full Moon on January 28th in which the emotional body was being strengthened from within. Another reflective point is from March 2nd.
Think back to your ideas, thoughts, or any key aspects within the self, or your creative future that occurred on March 2nd. This can be within your mind, dreams, or daydreaming. These will be revealed, or elaborated on for clarity or given new life. For some of you, there are recent situations that changed within relationships, work or, how you’d like to pivot your life. This will be given new life. There has been a purifying energy that has been working since January. This Full Moon is emptying the residual karma and clearing a path. Be patient, this energy is up-leveling the entire collective.
In order for rebirth to occur, there must be greater emotional relation within the self, as emotions are one of the key points in co-creative energy. The emotional security, understanding, and stability gained from January to now are moving you forward. It is also important to note that due to the recent shift in the mental-physical energetic bodies, your relationships with past pain, trials, and traumas are to be set free. It is within the memory that the emotional body connects the mental body. This is what will rise from the depths.
Within you is more wisdom, more emotional maturity, and fortitude on your inner strength. The emotional security arising is teaching to weather the storm to tame inner emotions so higher truths may surface. The ego must be tamed. Try not to define yourself by your past accomplishments, and be mindful of creating differences between others (better than), spiritual arrogance, can flare with this interplay of energies.
The Sun and Venus are 1 degree from each other in a tight combustion. These planets will play a prominent role in unfolding previous trials into rewards. Past life karma shows up as fortune, luck, and a greater connection to inner wisdom. During this moon see the fortune gained from the past, sacrifices, and ‘broken roads’ have brought you closer to your unshakable inner self and is working to strengthen the mental and emotional body through the light of the soul. Bring your wisdom, this wisdom to the surface.
This moon you must look at all contributions to your life. Venus’ outer creative abilities are merging with the cosmic waters of divine creation, this can halt any external beautification or creation. The wisdom and fruits of your inner connection will blossom in full post-Venus and Sun conjunction. Remember to move through life and any transformational shifts with a gracious heart. I cannot emphasize that many of you have and will experience sudden changes. This is a part of the quickening of manifestation.
This Full Moon will place a special dance with Jupiter and will teach us how to be a hollow vessel. At this placement, Jupiter is beginning to imbue its expansive nature. It is emerging through the mental and emotional body that is being refined. You can use new wisdom to create new views around trauma, wrongs, previous experiences and mend the connection. Through Jupiter’s influence, the unity consciousness is beginning to work into all is available by being one with all. This is how the emotional mental body is shifting.
If you are unbothered and see the higher truth behind the self, others, and even ungracious or painful situations, you will rise to another level of emotional attunement and being able to manifest through the mental and emotional body. All these shifts and energies are working on honing the manifestation of the soul’s light, inner truth, and raising the collective. You will gain more personal power in your abilities to create a soul-driven reality in real-time. Remember my loves, you are the magician. The creator, the creation, be one with it all and it is all yours.
Staying active is vital to a healthy lifestyle and a positive outlook. Here at YogaDownload.com, we’re all about mixing it up. Some days full-length well-rounded yoga classes are the ticket and other days you might prefer to run, cycle, golf, or play in the snow. Using yoga as a workout warm-up or cooldown is the ideal way to enhance your performance and prevent injury.
Even when you stretch pre-or post-workout, you often just stretch the muscles in the same direction and plane of motion in which you are exercising. Many sports, like cycling and running, consist of repetitive movements, in one direction and in one plane of motion. Other sports like golf and tennis that rely on using one side of the body more than the other can develop certain muscle groups while ignoring others. Over time, these processes cause imbalances in the muscles and joints leading to overuse injuries.
Instead of simple stretching, yoga moves the muscles and joints through all ranges of motion—activating the little-used muscles that support the primary movers.
The body must be worked through all three planes of motion in order to remain balanced and healthy. Yoga works not just in the sagittal plane but, in the frontal and transverse planes as well, ensuring well-rounded development.
A well-rounded yoga practice includes dynamic flexibility training, core stabilization, and strengthening and balance work. By focusing on these vital elements, yoga can help you recover faster after workouts and open up the tight areas that hinder performance and improve range of motion.
Another important reason to use yoga as your warm-up or cool down is that it develops improved mental focus and concentration. Unless your mind is calm and clear, you won’t be at the top of your game. The emphasis on yogic breathing and mind-body connection in yoga is essential to hone mental acuity, patience and concentration. Learning to be present in each moment will result in a more fluid, enjoyable experience.
Whether a yoga warm-up helps you snowboard with more agility, keeps you tuned in to your golf swing, or simply makes running and cycling more comfortable, you will benefit. Yoga will help alleviate tightness, create a strong center, and align the spine.
Think of yoga like your insurance policy: a regular practice will minimize and/or prevent injury and enhance performance. These classes are quick and designed specifically for your workout days! Enjoy
Aligning yourself with nature to create a deep sense of flow is a common theme in yoga. The power inherent in the change of seasons makes the recent Equinox an auspicious time to challenge yourself to grow and transform. Whether you’re celebrating the blossoming of Spring or marking the releasing associated with Autumn, the world is shifting and so can you.
We are constantly growing as individuals, but sometimes we can slip into patterns of stagnation. As a global community, we’ve all been required to stay closer to home and for many of us jobs disappeared or dramatically changed, our social life quieted, and our physical, emotional, and mental health was tested. It has been a tough year! If you feel like you’re in a rut, you’re not alone.
With the support of Mother Earth beneath us, it’s a great time to push ourselves out of our comfort zones and wake up on every level. Whether you need to plant new seeds for Spring or shed layers that no longer serve you, our new two-week challenge will kickstart your efforts.
In April, we’re excited to offer you a two-week yoga challenge, designed to help you Find Your Flow. Flow, also known as the zone, is the mental state of operation in which a person performing an activity is fully immersed in a feeling of energized focus, full involvement, and enjoyment in the process of the activity. In other words, you are living in the present moment.
Many of us find that “zone” through activities we love––you know the ones where you’re no longer trying or thinking about what you’re doing, you’re simply enjoying being in the moment. Whether that’s dancing, listening to music, walking in nature, running, gardening, or cooking. Yoga and meditation allow you to access your zone whenever you choose, just by rolling out your yoga mat.
When we focus on connecting the power of physical movement with the practice of mindful breathing, we can expand our prana or life force energy and boost energy or calm our nervous system. Use the seasonal shifts to reflect, set intentions, and create change in your life. We are making it simple by offering three options a day to choose from, so all you need to do is press play. Committing to a challenge with fellow yogis around the world can give you the boost you need to find a greater sense of fluidity and freedom. Join us!
SIGN UP FOR THE 2-WEEK YOGA CHALLENGE: FIND YOUR FLOW, WHICH WILL BEGIN ON APRIL 12th!
This matzo is grain-free, gluten-free, and paleo-friendly! Year after year, Jo has reluctantly bought gluten free matzo (unfortunately also filled with additives and sugar) because matzo plays such an important role in the Passover Seder. But recently she found, Jennifer Robbins’ Paleo Grain-Free Matzo and was converted. For more amazing Jewish recipes, check out Jennifer Robbins’ The New Yiddish Kitchen.
We hope you enjoy Jennifer’s recipe as much as we do. Don’t forget to grab your copy of The New Yiddish Kitchen cookbook here.
Happy Passover,
Paleo Grain-Free Matzo
Yields: 4 Matzot
1 cup cassava flour 1 cup potato starch (sweet potato starch would work) 3 TB. avocado or olive oil ¾ cup + 1 TB. water 1 TB. honey Sea salt to taste
Preheat your oven to 475F. Combine all the ingredients in a medium-sized mixing bowl.
Stir the ingredients to combine and then mix by hand to form a ball of dough.
Divide the dough into four equal pieces. Roll out each piece of dough onto a lightly floured piece of parchment paper (using some potato starch to dust) into a rectangle, approximately 8×6 inches. You will want to make the rolled-out matzo as thin as possible; this will help it be both crispy and bubbled in nature.
Transfer the parchment paper and unbaked matzo onto a baking sheet. Poke holes vertically in the matzo with fork prongs as shown in the photos, and then bake for 3 minutes. Remove the baking sheet and turn the matzo over and bake for 3 minutes on the alternate side.
You will want to watch the matzo very carefully so that it does not burn or brown too much. If it does it will taste burned.
If you need additional cook time per side, bake no longer than 30 seconds to a minute on each side before flipping.
Our homes and our minds both have the ability to be our sanctuary and personal prison depending on what we may be experiencing in a given moment. As we enter into our 1 year anniversary of the COVID-19 pandemic I personally have experienced the highs and lows on a daily, weekly, or moment to moment basis. A lot has come up in as I am sure it has for you, and the feeling I notice bubbling up lately is grief.
We have been facing uncertainty at an extreme level for about a year now, on top of the organic uncertainty we face by simply having the human experience. Some of us are grieving connection, how we thought work would look or feel, life prior to the pandemic, loved ones, births where limited people were able to be there and you were masked (because there was a deadly pandemic in the same building you were birthing a child), first years of college, high school, or elementary school, canceled or delayed weddings and funerals, jobs, a big move, putting yourself on the market to start dating, your first year as a teacher and you’re doing it virtually, you name it, and the list goes on and on. Your grief is extremely valid.
Fortunately, meditation, yoga, and visualization can help transform our relationship with grief, and how we carry it.
When I dropped into meditation and took a look at the energy of grief I saw it as a cave. It was dark, daunting, hidden, rigid, rocky, created tension in my neck and chest, and felt as if there is some terribly beast looming inside; so if I were to enter it, surely there would be trouble up ahead. And so I sat and looked at this cave, and realized the beauty that comes with being the creator of our own narrative and going into our darkness versus ignoring it.
I decided to do some gentle yoga and release some of that heaviness and tension the grief had been creating in my body. I used gentle asanas, the support from my mat, as well as mother earth, combined with breath to come home to my body, as well as my grief. Inhaling love and exhaling acceptance was helpful.
I finished my yoga practice and then decided to revisit the grief cave within my mind. I felt different. I imagined myself standing outside of the cave, and felt validation for it to look and feel daunting and scary because a lot of the experiences that shaped my experiences with grief have been daunting and scary. I realized the looming beast and darkness within that space, felt like old friends, that had become very comfortable taking up that space within the psyche and cells.
We can accept our grief, but also change the imagery and the energy of how we choose to store it in our mind and body. So I destroyed the image of the cave and the beast and thanked it. I then imagined the setting of a beach, clear shallow water and gentle waves, with a view of where the water becomes deep towards the horizon, because grief requires depth at times. The sun was shining, it was safe to look around and explore what my grief felt and looked like by imagining a bright sunny day. There were tropical plants and palm trees behind me and the beast was gone. Next to me, sea turtles sunning themselves on the beach, and flowers were blooming. I consciously sat in meditation with this new image while consciously breathing and felt a real difference in my body.
I could feel the shift within my parasympathetic nervous system and the signals it was sending to my body to ensure it was okay to energetically redefine grief for my body, as well as relax.
You’re not alone in whatever it is that you are grieving. I am not here to tell you to close your eyes and imagine and beach and miraculously your grief is fixed, because there are parts of this experience that don’t feel like rainbows and unicorns, nor should they.
However, using visualization techniques and feeling into your grief rather than avoiding it or suffering hopelessly from it, can change your relationship to it and take away some of its heaviness. The only way out is through. Play with the idea of setting an image for your grief, whether it's in a Pacific Northwest Forest, Thai temple, Mountain landscape, or wherever it may be, and breathing in love, and breathing out acceptance.
You can use asanas, imagery, and breath to shape your relationship with grief to become accepted, seen, and validated, even if it brings tears, it can help free the body and the mind and spark the soul into unconditional love and acceptance for its ability to experience being human.
By Angela Droughton
We all know that working out can improve our sex lives, as exercise can boost both your energy levels and your self-esteem, but did you know that yoga not only gives those benefits but lots more? If you’re looking to yoga as your new form of working out, read on to discover how it can also give a boost to your sex life.
Yoga Improves Pelvic Floor Muscles
When you practice yoga, you can use up all of your muscles in one pose or another, including your pelvic floor. When doing standing poses and supporting your own body weight, you’re also working out your pelvic floor muscles. In an average yoga class, this can add up to half an hour of pelvic floor exercises. If you didn’t know, strengthening these muscles can help to improve your orgasms - a great incentive to get on the yoga mat!
Yoga Helps Practice Mindfulness
Mindfullness, or living in the moment, can be incredibly important to a great sex life. Being present help you to relax and focus on what is happening, rather than being self conscious about how you look or sound. A clear mind will increase your enjoyment, and help you be a more responsive partner. Yoga helps this by practicing mindfulness of your body through each pose and movement. Bringing this awareness of your body into the bedroom will help improve your sex life.
Yoga Boosts Self-Confidence
Yoga might look easy, but all of those moves and poses strengthen your body and increases your flexibility. Not only will this workout help boost your energy levels, but the physical benefits of yoga can also improve your self-confidence, making you feel sexier. Yoga can help you feel slimmer, stronger, and physically fit - all adding up to more body confidence.
Yoga Increases Flexibility
Ever thought about trying a complicated-looking sex position, but couldn’t move your body that way? Yoga boosts your flexibility and makes it easier for you to move your body into different positions. This will make it easier for you and your partner to experiment and try new things without hurting yourselves!
Yoga Increases Your Energy
In our busy lives, a lot of us will crave the bedroom for sleep, rather than sex. It’s easy to let work, and other obligations take over our lives and stop us from relaxing and taking a break. A lot of couples are sleep-deprived and tired, and this can be a blocker in the way of enjoying their time together in an intimate way. Yoga really does help to boost your energy, as well as your sleep quality, and can actually help you feel less tired, which could be the boost your sex drive needs.
Yoga Can Improve Menstrual Cramps and Symptoms
Stress, low body confidence, and bloating can be the worst parts of your menstrual cycle and can make sex feel like the last thing you want to do - right after doing a workout. However, yoga can be a low-impact exercise that can help the symptoms of your period, including pain, cramps, and bloating. This can help you feel sexier, which might make you want to get it on a little more - which can help with period pain even more.
Yoga Can Ease Anxiety
If you’re not feeling great mentally, you might not be able to really enjoy sex with your partner. Feeling anxious or stressed doesn’t help you focus on the moment, and you may find yourself increasingly un-satisfied if you are having sex while feeling anxious. Yoga can help to improve mental health and symptoms such as anxiety and depression. Yoga can also help you to release physical tensions in the body, making your body more receptive to touch.
Yoga Can Boost Endurance and Stamina
Yoga focuses on the breath, and can be a cardio workout - especially if you practice Ashtanga yoga. This physical movement combined with the breathing exercises you do in each practice can increase your stamina and endurance - which can do wonders in the bedroom!
If you want to improve your sex life today, here are some poses that are especially beneficial for both men and women’s sexual health.
Triangle Pose
Triangle pose helps to strengthen your thigh and hip muscles, and can also promote hormonal balance. To do, stand on your yoga mat with your feet widely apart Turn your right foot facing forwards and your left foot slightly inward. Place your arms shoulder height, palms facing downwards parallel to the floor. Exhale, then fold at your right hip, bringin your right arm down to the ankle, or the floor if you can reach. Move your left hand skyward, moving your head upwards to look at it. Repeat on the left side.
Cobra Pose
Cobra pose is a heart opener, which can increase energy and also help us to receive love. Start by lying down on your front, and place your hands down under your shoulders, with your forehead on the floor and elbows tucked close to your body. Inhale, then lift your head and chest up, pushing your pelvis forward into the mat. You can increase the intensity of this pose by lifting further, so your whole torso is lifted slightly off the ground.
Seated Wide-Legged Forward Fold
This forward bend post increases your range of motion in your hips, and also helps to increase blood flow to the pelvis. Simply sit on the floor opening your legs wide, pointing your knee caps up. Bend forward from the hips keeping your hands extended on the floor in front of you, then hold and breathe.
Yoga for Better Sex with Claire Petretti Marti
The Force is within you! Each and every one of us has a well of inner strength and courage, our source of personal power. Through our yoga and meditation practices, we can cultivate our inner light and empower ourselves to meet life’s challenges with courage and confidence.
There are many paths to build personal power, strength, and compassion. A few of our favorite classes have empowering themes and/or solid Power Vinyasa flows, which are excellent ways to tap into your inner strength. If you need a reminder of just how courageous you are, these classes will give you a major boost. Yoga teaches us that all we need is inside of us and practice is to reveal and honor our inner light.
Learning to dig deep and operate from our courageous hearts can be uncomfortable. At some point in our personal and professional lives, we will be asked to step out of our comfort zone and take action. By cultivating these qualities through consistent sadhana on the mat, we are better equipped to wield them off the mat. A sweaty invigorating Power Yoga class builds strength from the outside in.
Power Yoga focuses on linking breath to movement in what often feels like a powerful dance with a more vigorous pace and an emphasis on physical strength. The benefits of this class style include strengthening bones and joints, increasing endurance and stamina, boosting mood with endorphins, and focusing on the present moment. By settling into the faster rhythm of power flows, your mind quiets because you’re so focused on the movement, you don’t have space to be distracted.
When a class centers on themes of empowerment, it encourages us to awaken our inner warrior, release self-doubt, and step into the most potent version of ourselves. The heart is where our desires, truths, and superpowers reside. Becoming your most powerful self doesn’t mean you can fly or bench-press your car, but that you operate from a place of resolve and stand up for your beliefs. By combining the external physical practice with the internal mindful intention, we strengthen our external body and fortify our inner resolve.
Through consistent practice of turning our attention and awareness inward, we learn to recognize and free our inner truth and share it with the world. This week’s four classes are about stepping boldly into your personal power and having fun flowing in the process. Enjoy!
1. Jackie Casal Mahrou - Power Up Flow
2. Dawnelle Arthur - Flow & HIIT: Bruce Lee Abs
3. Michelle Marchildon - Taming the Peacock
4. Pradeep Teotia - Power Flow