One of our favorite simple healthy meals is a vibrancy bowl! Vibrancy bowls are easy, quick, and make great leftovers. They combine a grain base, roasted and/or fresh veggies, and a dressing of choice. You can also add a protein of your choice for an even heartier meal!
We’ve got a great how-to guide to make your own vibrancy bowl in our new cookbook, The Conscious Cleanse Cookbook.
This recipe makes a hearty vegan meal that we think you’re going to love. Our Rainbow Vibrancy Bowl is a simple, (almost) one-tray meal full of good-for-you ingredients that’s perfect for dinner or lunch. It also contains beets, which means it’s a great way to check up on how efficiently your digestion is working (for more info about this, check out our blog about the Beetroot Test).
We hope you like this plant-based recipe! If you have a favorite vibrancy bowl recipe, be sure to let us know in the comments below, we love hearing from you.
With love and vibrancy bowls,
Jo & Jules
Rainbow Vibrancy Bowl
Yield: 3-4 servings
Ingredients:
1 cup quinoa, uncooked 2-3 beets, peeled and cubed 4-5 rainbow carrots, sliced 1 onion, sliced 6 garlic cloves, roughly chopped ½ cup olive oil, divided 3 TB. apple cider vinegar Juice of ½ lemon Salt and freshly ground pepper, to taste Gomasio, for topping Handful of fresh arugula or baby greens
Instructions:
Preheat oven to 350 degrees F. Toss beets, carrots, onion, and garlic in the ⅓ cup olive oil to coat. Season with salt and pepper, to taste. Spread veggies evenly in a baking tray, bake for 30-35 minutes or until veggies are just soft and beginning to caramelize.
Rinse quinoa under running water until water is clear. Bring 2 cups of water to a boil in a medium saucepan, add quinoa, reduce heat and simmer for 15-20 minutes until done. Fluff quinoa with a fork before serving.
To make dressing, add 3 TB olive oil, apple cider vinegar, and lemon juice to a small small bowl and mix until thoroughly combined.
To serve, add quinoa and roasted veggies to a bowl. Top with fresh arugula or baby greens, drizzle with dressing, and sprinkle with Gomasio.
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
“Yoga is like music. The rhythm of the body, the melody of the mind, and the harmony of the soul creates the symphony of life.” -B.K.S. Iyengar.
We here at YogaDownload.com believe music enhances the yoga experience. Both music and yoga touch on the physical, mental, and emotional levels of our beings. Sound is integral in many schools of yoga, like Ashtanga, where classes begin and end with chanting and mantras woven into the practice. The power of sound is vital in yoga, whether you are focusing on mantra, chanting, instruments like the harmonium, or a well-curated playlist.
With or without yoga, sound is a deeply healing modality. If you’ve ever experienced a sound healing with crystal bowls, you know how profoundly it resonates within your heart. Music can act as a time travel tool––a song can leapfrog you to a particular moment in time in a mere few notes. Whether a melody reminds you of a beloved family member, a bad date, or the happiest time in your life, music can penetrate the layers into your soul.
Music evokes emotion and yoga helps us access and release the feelings which may be trapped in our bodies. For example, yogic philosophy teaches that past trauma and stress can lodge in our hips and pelvis, around the first and second chakras. Through creating space and openings in our physical bodies, we can release trauma. If certain music can help you find your meditative flow sooner, you can let go of that which weighs you down.
When you combine music and yoga, you create a more potent experience. Both the music and the practice provide energy on levels which we cannot see, but can definitely feel within. When skillfully created, a playlist can aid in energizing you, calming you, and helping you find the profound inner peace and joy we all seek through our yoga practice.
Whether practicing yoga with music is new to you or your preference, we encourage you to give this week’s classes a try! We’ve got some special classes, two from our Electronic Music Sessions, with Elise and Ali, and two classes from years past that incorporate special live music element. Let the music move you, and step into the flow!
Relaxing & Nourishing Slow Flow with Elise Fabricant
Smile Meditation with Ali Duncan
Eric Paskel - Soulful Flow: Live with Love
Tyrone Beverly - Energy Flow
This New Moon emerges to unite you with your sacred other - the soul. The last Full Moon on February 27th began to stir comforts, especially resting in ego-creations. There was a push to connect deeper to spiritual love and unfold the soul. It marked the point of a new plane of manifestation.
Thus, from the Full Moon on the 27th until this new moon, the individual self, has gone through many shifts. This may have created changes in relationships, relationship status’, possible endings, and has stirred another level of personal responsibility and awakening. The energetic stirring is intended to train the self in forging their power from the light of the soul. Therefore, this lunation will heavily mark the new beginning of this attunement. The moon will come into pedigree between Aquarius and Pisces but make no mistake Piscean energy will be very impactful in this lunar unfolding.
As the moon rises into the space ‘in-between’ marked zodiac signs of Aquarius and Pisces it will create more space for healing, new creations, and embracing the soul self. This space will expand one’s sense of self and their material world very quickly. Everything that is being moved out is for your highest good.
During these challenging conjunctions (Mars + Rahu in Taurus, and Venus combust the Sun in Pisces), you are being up-leveled exponentially and up-leveled internally. In order for the material world to shift the inner world must shift, so it is reflected externally. I know this can be trying, but in these challenges, you will rise into great strength, personal empowerment, and fast track to your next level. Many of you will begin to realize many of your dreams.
In this space, remember this fundamental law of energy - like attracts like. If something or someone has moved out of your material reality, it was no longer a match for your next level of manifestation. Situations are shifting quickly within many levels of your world.
This moon wants us to dissolve the ‘comfort seeking’ the external gratification and the needing another to adhere to the prerequisites that define our sense of security. On a collective level, this will urge you to be blinded by the light of the soul. Nothing else will matter, gratification and glorification will fall short. This moon will bring these comforts into healing. The theme of comforts will unfold on multiple levels, comforts within relationships, job, personal comfort, and staying in your comfort zone. Any attachments to staying comfortable or flaunting material comforts as self-identification will quickly be impacted by the light of the Sun. It will not derive the same effects, reactions, and dissatisfaction is to be expected. Rise above this, as the planetary energies are awakening us, they are showing how comforts can make us beholden and can hold us back from growth.
As we work with these planetary energies the light of the soul will unfold on a greater level. This collective shift will cause one to see inner beauty, the true beauty of life, and work with their creative abilities from inner strength. There will be immense healing and many of you will learn how to heal the hidden stories within the layers of consciousness, many of your healing abilities will rise to another level. Both in personal commitment and in capabilities.
As this moon emerges she will bring forth greater willpower from the heart and show how to apply hidden wisdom from within. The gate of the unconscious will be crossed and Jupiterian energy will synergistically nullify negative ego effects.
The mind will transition to ‘oneness’ wisdom and will not support intellect creating ‘needy’ or selfish gains. The relation within time and space has shifted which will impact how you hold your memories, how you hold others within your mental recollection. This will work to create incredible healing, so new material realities and relationships arise from the highest and from the truth of the heart. The healing that is unfolding with these planetary energies is very unique.
The New Moon is creating peace within oneself, dissolving old hurts, grudges, and recreating how we hold ourselves in the wisdom of oneness. This dissolution will create cohesion, with soul self, and one’s highest goals. Immersion into understanding, and with inner light. Use this New Moon to channel the depth of your power, rise from the willpower of the heart, and release the falsification of beauty. The beauty of inner light is the greatest radiance of all.
Click this link for more New Moon resources.
Geenie (Gemma) Celento For a personal astrology reading and 6 month personal forecast, 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!
Sometimes the simplest things are the best. This recipe only calls for 3 main ingredients, and it is almost guaranteed to receive compliments whenever you serve them. Almost guaranteed, because some people do not love onions and I can not guarantee that you win them over, but everybody else for sure!
I rarely cook anything savory without onions. They are such a nice base for most recipes and love all of them – white, yellow, red or green, just bring them to me and amazing things will happen!
In this recipe, I used small white onions that bake to soft caramelized sweetness. I developed this recipe for a wine store to celebrate Estonian Independence day and this was meant to pair with bubbly. And oh it does! In case you have celebrations in order, I recommend serving these little bites with a glass of Champagne or Crémant. That said, the bites are also very suitable for just a snack and easy enough to prepare on a weeknight. If you don't have big plans to celebrate, you can also skip fiddling with small muffin tins and just bake a whole thing in one pan. If your frying pan is oven-proof, you can even use the same pan you use for the onions, just top it with a large pastry round, push the edges down gently and bake for a little longer than you would bake the smaller bites. Onions with butter and puff pastry are delicious in any size and form! Enjoy these simple onion canapés!
Three-ingredient Onion Canapés
Cooking time: 1 hour
Yields: 12
6 small onions
4 tbsp butter
A few sprigs of thyme or rosemary
A sprinkle of salt
7 oz puff pastry
Peel the onions and cut them into halves. Try to peel them so that the layers still stay together, do not cut too much off from the ends.
Melt the butter in the pan on medium heat, season with salt, and add your herbs to the pan too.
Add the onions to the pan – cut side up at first and leave them to medium-low heat for 15 minutes. Then carefully flip them over, increase the heat a little and leave them for another 15 minutes. You want the onions to be caramelized and soft, almost melting away, but at the same time still holding together.
At the same time preheat the oven to 430F, find a mini muffin tin (mine has 12 holes). Roll out the pastry to about ¼ inch thickness and cut out the rounds that are a little larger than your muffin holes.
Once the onions are soft and golden, carefully transfer them to the muffin tins, cut side down. Divide the butter leftover from the onions between the holes. Cover the onions with pastry rounds and gently push the edges down.
Bake about 15-17 minutes until the pastry is golden and crispy. After baking leave them to cool in the tin for a few minutes, then cover the pan with a chopping board and turn it over quickly, so the bites fall out.
The bites are best while still warm, but they are still delicious cold too.
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 tacos!
25-Minute Full Body Yoga with Keith Allen
We all need to take a moment of the day to make a pause and release all the stress that we accumulate in our daily lives. A great way to do this is by introducing a meditation practice into our schedules; for that purpose, it would be ideal to have a designated space at home that you use only for meditation.
There are a few things that you should consider in terms of creating the ideal space to support relaxation, focus, and concentration during meditation. If you want to know more about this, continue reading because we gathered some great tips and advice from the experts to achieve this vibe at home and succeed in your meditation practice.
This is a guest post from Porch.com, where YogaDownload was featured in their panel of experts.
What do you suggest for setting up a meditation space at home?
Determine the purpose of your space.
What is your space’s purpose? Is it to have a private place for meditation or to have a shared room with others? Is it to create a serene feeling in your home or for you to seek inner calm and clarity? The purpose of your space will help you determine where it should be and what you will need.
Find a space.
A meditation space is a useful tool in anyone’s practice. It’s somewhere you can go when you’re feeling strong emotions and need somewhere to cool off, a place where you can “find yourself” daily, and just somewhere important for practice in general.
You don’t need an entire room for meditation – a corner of a room will do. You could also use an empty, spacious closet (if you have one!). Based on the purpose of your space, you could have it in a main area of your house, in the corner of your bedroom, or even in your backyard or garden.
Decorate your space.
Gather your sacred items. My suggestion here is to select one thing for each of the five senses plus something from nature:
What images or objects will fit the purpose of your space? Most people recommend a minimalist approach to decorate a meditation area in order to avoid distractions.
My space has a Buddha statue, candles, and a plant. You might want to incorporate flowers, cushions, and pillows, or special lights. I like having blankets and pillows to create a sense of softness. Choose something that is meaningful to you and sets this area of your home apart.
Supply your space.
You don’t really need anything to meditate besides your body and breath. But if you use a meditation pillow and cushion, a singing bowl, or beads in your practice, you could display them.
An app (or book / audiobook) for timeless instruction.
As I am a beginner myself, I use apps to help with my meditation as I am still learning to quiet down my mind. Meditating to an app is much easier for me. My favorites are ‘Meditation Studio’, ‘HeadSpace’ and ‘Mindifi’.
Make your space sacred.
By “sacred,” I don’t mean religious or spiritual (although you certainly could if it’s part of your practice). I mean sacred as in the opposite of mundane. You should associate this area of your home with stillness and special time for yourself or your family that is devoted to your practice.
Sit.
Now, sit in your space and try it out. Not comfortable yet? Add as many cushions, pillows, and blankets as necessary. (Some teachers advise otherwise, but I feel that you should do whatever you can to be comfortable.)
Time.
Set a dedicated time for meditation and do everything in your power to stick to it. Don’t schedule anything on top of this time; you need to act like it’s important, even if you’re just starting out.
Comfortable clothing.
Wear something comfortable. The last thing you want to do is to be wearing skinny jeans and a tight top.
By Kiran Singh from Kiran Singh
Which characteristics should a meditation space at home have to help with relaxation and concentration?
Creating the habit for an at-home meditation practice may be easier than you think.
Meditation is a practice to let go of the chatter in our minds and gain focus and clarity. When we worry too much about creating the perfect space, we miss the point of creating the routine of meditation.
From a tiny home to your own private yoga oasis, any space inside or outside can become a meditation space. It is the habit you create to establish your meditation practice that matters.
There is no wrong way to meditate. Day-to-day our meditation experience can change. Some days may feel like we are in it and other days may feel like it just isn’t working. Don’t be attached to the outcome. Continue with the practice.
When I meditate, there are a few things that are important to create a space that feels good:
What do you want that will help you create a meditation experience you would enjoy? If it doesn’t feel good or takes too much effort, it is harder to make it a habit.
When you are done, notice – What do you love about your home? What space would you like to create? Is there one thing you would like to change? Have you been holding onto items that don’t serve you?
Our best ideas come when we are present, clear-headed, and with a positive mindset. With the benefits of meditation, you can get inspired to create the home you want to live in.
By Monica Phillips from Spark Plug Labs
Where would be the perfect space at home to set up a yoga and meditation space?
The perfect space to set up a yoga and meditation area is somewhere in your home that feels cozy, light, and most importantly where you can get peace and quiet. Because of this, for those with enough space, an area of your bedroom is usually the ideal part of the home to set up a yoga and meditation space. If you have a section of your bedroom where there is room to lay out a yoga mat or put a meditation cushion, it can be easier to make yoga and meditation a daily habit, when it’s possible to roll out of bed and get onto your mat!
A living room, where you can get some time to yourself can also be perfect, as for many there is more space there. For some with families and roommates, it can be harder to get time in a more communal space to be alone and undistracted in your practice.
Natural light is a must (don’t make your yoga space in a room without windows or a basement). You want to feel energized, inspired, and uplifted where you practice. Also, regardless of where in the house you choose, make it beautiful. Hang a photo you love, put a plant there, and add elements that inspire and uplift you. Decorate it to make it your sacred space in the house and add elements that bring a sense of peacefulness.
By Keith Allen from YogaDownload.com
How can you create the perfect ambiance in your meditation space to help with relaxation and concentration?
Your bedroom is the perfect area to create a meditation space, and it all starts with the walls. Choose a soothing color palette – think neutrals or pastels, or opt for a zen pattern that brings comfort to your mind – for example, nature-inspired landscapes or flowing lines. If you’re struggling for ideas of how to style your bedroom, look to naturally relaxing spaces; Ancient Japanese zen gardens, Buddhist temples, mountains, or waterfalls. Try to keep your bedroom as a quiet zone, with an essential oil diffuser, low-level lighting, and plenty of soft textures. No screens allowed!
By Leila Jones from MuralsWallpaper
Which items do you recommend having in your meditation space at home?
For creating a meditation space at home, add items that evoke a feeling of calm and connection when you sit down on your meditation cushion. Keep it simple as you get inspired by the following ideas:
Find an item that represents nature, e.g., flowers from your garden, seashells from a beach walk, or rocks that you collected with your children. Add something that symbolizes love; this could be a photograph of a loved one, a special object that you associate with love, or a rose quartz crystal, commonly thought of as the heart stone. To honor your family, you could add a picture, a child’s drawing, or anything else that evokes gratitude for the VIPs in your life. Last, but not least, you may want to involve something that has spiritual meaning for you.
Another approach for choosing the right items includes allowing your 5 senses to guide you.
If you have children, you may want to invite them to pick one special item for them to place in your meditation corner. This will help them feel included and bring joy to your heart when you meditate.
By Sünje O’Clancy from Yoga Rascals
What is the easiest meditation technique for a beginner?
From my experience, the worst and hardest way to start meditation as a beginner is to sit and focus on your breathing. All that it will do is encourage feelings of frustration and irritation and often leave you feeling breathless… Rather, it’s best to focus on things that help focus the mind, and in-turn calms the body. My advice for a beginner meditator is to sit, lay or even walk in an open space and work through your senses. Spend a minute focusing on what you can hear, the pauses between sounds, the volume, and the differences. Then move onto touch, what temperature can you feel on your skin, is there a light breeze, or maybe you can feel your clothes on your skin or the floor under your feet. Move onto sight, what red things can you see around you, for example, or what different shades of the same color you can find. Keep going with your other two senses and try not to label, judge or explain your experiences, simply observe. It’s a really nice way of introducing mindfulness whilst focusing your mind on coming from intention and not reaction throughout your day.
From there, you can experiment with all sorts of visualizations and body relaxations! Aim for a practice that keeps the mind occupied without clinging onto anything in particular like Yoga Nidra, guided visualizations, and progressive muscle relaxation. Give it a go for 5 minutes with an open mind, and you’ll be starting well. Good luck!
By Helen from Helen Sian India
How do you suggest for a beginner to start a meditation practice and what should be avoided?
There are two things that really help: starting with a brief daily meditation and having real people you can talk to about meditating.
If you decide that, starting tomorrow, you’re going to wake up at 6 am every day and meditate for 30 minutes before you do anything else, I can pretty much guarantee that you’ll stop after just a few days. Instead, I’d encourage you to honestly ask yourself, “How long can I truly commit to meditating every day?” Maybe the answer is five minutes; maybe it’s just five breaths. The length of time doesn’t matter. The important thing is for it to be realistic. Then, meditate for that length of time right after something else that you always do each day – for example, after you’ve brushed your teeth in the morning. You know you’re going to brush your teeth each day, so you can connect your new meditation habit to that routine. That makes it much more likely that you’ll actually do it.
Then, find a group and a teacher you can practice with and talk to about what’s happening when you meditate. The number one reason people stop meditating is because they think they’re doing it wrong or it’s not working. If you can share your experience, ask questions, and get insight into what’s going on, you’re much less likely to give up. That’s why we started WITHIN meditation – there’s Q&A during every online class to help you stick with your meditation practice.
By Hannah Knapp from WITHIN Meditation
How would you suggest starting a meditation routine, and which tips can you give us to actually stick to it?
I suggest starting your day with a 5-minute (or more!) meditation. Find a comfortable seated position and bring your attention to your breath. Begin by taking several nice long, deep breaths in and out. Trace your breath as it enters and exits your nostrils. As your mind begins to wander, gently guide your attention back to your breath.
If you prefer silent meditation, scan your senses (notice the sound of your breath, any other sounds in the space you are sitting, or outside of the room that you’re in…) or scan your body (consciously relaxing from your head to your toes). Drift your awareness back to your breath. Each time you notice your mind thinking, direct your attention back to your breath.
You may worry about whether you’re doing it “right.” There is no wrong way to meditate! Much like when you are doing biceps curls, each one is strengthening your biceps… when you’re meditating, each time you notice your thoughts, you’re strengthening your presence and awareness.
If you prefer guided meditations, there are many great resources. Receiving support and guidance from an experienced meditation guide is great if you’re new to meditation or feeling stuck or struggling to independently establish a daily practice.
Creating a soothing meditation space in your home will help you feel calm and centered in your practice. Carving out a sanctuary of sacred space for yourself encourages you to fall in love with a daily meditation practice you treasure.
Meditating in the same space each day will begin to infuse your designated space with calm energy, and you’ll begin to feel relaxed just thinking about sitting for meditation. Space for self-reflection helps reduce distractions and increase focus. When you consistently sit in the same space or around the same time, your body and nervous system learn that this is when you practice slowing down, relaxing, and going within.
Commit to practicing for at least 10 days in a row, and each day, reflect on how you’re feeling as you navigate your day. You may notice you’re immediately benefitting from an increased sense of inner peace, better sleep, connection, clarity, focus, and productivity. It’s is common for challenging emotions, stressful thoughts, and feelings to rise to the surface, or for new meditators to notice they are anxious. If this is the case, don’t fret!
Meditation helps to reduce the stress that is accumulated from the past, so you are actually releasing and letting go of stuck, stagnant energy and emotions. The person you spend the most time with is the voice in your head, and so if you notice you have a strong inner critic, rest assured, it can be tamed! You can befriend your inner angel instead, with the help of an experienced guide.
I offer a complimentary class every Sunday evening at 6 pm PST. If you’re curious to see what it’s like to meditate in an online community, please join us! You can register to receive a link to class at anchormeditation.com
By Kelly Ryan from Anchor Meditation
Which practices can calm the mind to help a beginner with meditation?
It’s actually a common misconception that the goal of meditation is to calm the mind. There are some specific practices where this is the goal, but most meditation techniques do not train this trait. In most meditation techniques, you fully allow thoughts to arise and pass without push or pull. For example, if you’re focusing on your breathing and you experience a burst of mental talk, the instruction would be to allow the mental talk to arise, but gently move the spotlight of your attention back to the breath. As you focus on the breath, the mental talk can keep chattering away, but in the background. In the foreground of your awareness is the breath.
There are even some techniques that involve focusing on thoughts as they arise. So if you’re experiencing thoughts, great, that’s something to focus on.
All this being said, there’s another way to interpret “calming the mind”. This alternative interpretation might sound something like, “whether you’re experiencing thoughts or not, calming the mind means an overall softening around your experience”. Softening/accepting your experience absolutely is a goal of most meditation techniques.
There are many practices that might help a beginner soften the mind. Here are some examples: take a few deep breaths, put a slight smile on your face, and maintain global relaxation over your whole body. These three practices can help your mind soften, which leads to a pervading sense of calm. Try taking deep breaths, smiling or relaxing your body during your next meditation and see for yourself.
By Toby Sola from Brightmind
Which tips can you give us to start a meditation practice for a beginner?
I’ve found the key to a successful meditation practice is consistency.
Make meditation part of your daily routine and try to do it in the same place and at the same time each day.
I prefer to meditate first thing in the morning, but others prefer to do it in the evening. I have a cushion that I only use for meditation, so it is a physical reminder to sit down and do it.
Start with a guided meditation on youtube or an app. Perhaps try a few different meditations to start and then stick with one that works best for you.
Also, be patient. Like anything else, meditation takes practice, and each day can feel a little different. Stick with it, and you will feel the positive effects for sure!
Try this short guided meditation that brings awareness and intention to your breath to reduce stress and anxiety.
By Miranda Peterson from Namaste in Nature
Which tips can you give us to create a meditation routine?
Create a Comfortable Practice Space
Your meditation practice will be more successful if you have a comfortable and quiet place to practice. Try finding a place where you can sit distraction-free – put the phone away, turn off the TV, and allow yourself some time to step away from the noise.
Many people believe you have to sit cross-legged on the floor to meditate, but that’s actually not true. You absolutely can sit on the floor cross-legged if that’s comfortable, but you can also sit on a chair, the edge of your bed, or on a bolster to help keep you elevated. If you are sitting on a chair, try to keep your feet flat on the floor (rather than crossed) in order to keep your circulation flowing freely. You can also lie down if you prefer. However, some people tend to fall asleep while meditating lying down. If you want to receive the full effects of your practice, I always recommend sitting in an upright position with a tall spine. You can also place pillows or blankets in a corner of your room against a wall to help make you more comfortable & support your back so you can fully relax!
Sometimes it can be helpful to light candles, use essential oils or burn sage to help create a calming aroma. It’s important to have a specific spot just for your meditation practice so that you can truly focus on the present moment without getting distracted. Plus, every time you come back to this spot, you will be able to feel more relaxed and focused on clearing your mind!
A journal is also another tool that is useful for creating a home meditation space. The purpose of practicing mindfulness is to stay rooted in the present moment and to simply observe your thoughts. Having a journal near your mediation space will allow you the opportunity to write down some of your thoughts after you meditate and can help you reflect on what came up during your session
Start with Small Time Intervals
The best way to begin a mediation practice is to start small. Even a 5-minute meditation in the morning or before bed can help you start to feel benefits and form a habit. In this time period, allow yourself to clear your mind, concentrate on your breath and just be in your body in the present moment. Once you start to feel more comfortable with this, you can begin to lengthen the amount of time you practice for.
Put It in Your Calendar
Like many things in life, if you don’t make time for it on your schedule, it will be easy to forget to practice. Adding meditation into your weekly schedule will help you make sure nothing else gets put ahead of or interferes with your sacred meditation time. Find a time that works best for you – either in the morning before your day begins, in the afternoon during your lunch break, or even in the evening before bed. It doesn’t matter when you meditate, just as long as it works for you at a time, you will be able to actually enjoy it. If your schedule allows, try to plan your practice at the same times each day/week so it’s easier to form a habit.
Be gentle with yourself
Most people think that the purpose of meditation is to shut off your brain completely, but that couldn’t be further from the truth. The purpose of meditation is to observe your thoughts as they were clouds in a big blue sky – let them come, acknowledge their presence, and let them float away. When you first start meditating, it may seem overwhelming, and you might let your focus get carried away with your thoughts. Know that it’s totally normal, and you’re absolux|x|tely still doing it right! When you notice this, gently bring your awareness to your breath and back to the present moment. Give yourself some grace and know that it’s not easy. You’re doing great!
By Jessi Moore from Yogapaws
What do you suggest doing to help soothe your mind for meditation?
Here is some advice to settle down before you meditate:
Choose a time to meditate. The best times are early in the morning just after you wake up, and then again at happy hour, right between work and dinner. Ideally, you meditate at least one hour after eating or before you have a big meal. The body likes rhythm, so choose the same time each day, and make it a routine, just like brushing your teeth or taking a shower. If you can’t do it at your regular time, do it when you can!
Find a quiet spot to practice where you’ll be undisturbed, ideally away from your electronics. If possible, sit in the same spot each day, though you can really meditate anywhere. Make it special with inspiring books you love, a journal and pen, a candle or incense if you are into it.
Get comfortable and cozy. Sit up in a posture in which you can be still for the meditation period. Find a blanket or a shawl you can easily wrap around you, so if your body’s temperature lowers a bit, you won’t be uncomfortable. Be sure you give yourself permission to shift your posture slightly if you need to.
Determine how long you will meditate for before you start, choosing a period of time from 10-30 minutes. This commitment puts your mind at ease during the practice. Staying with the entire practice session will help to make changes in the brain so you become more responsive and less reactive.
Go analog! Put your phone on DND or airplane mode. You can use it for a timer, but don’t choose anything that will “alarm” you when the meditation ends.
You can light a candle and use aromatherapy or incense if you are into it. Scents can help to create a mood (churches and temples use them!). Turn off all other sounds and sensory input if possible so when you close your eyes, your attention is easily drawn inward.
You can bookend your meditations with yoga, music, or reading something inspiring. Choose a reflective song or chant to listen to. You can also stretch or do some easy yoga asanas, and you could read a passage from your favorite spiritual books to inspire you.
Before you begin your meditation practice, take a few long, slow, deep breaths through your nose. This lets your body know that it’s okay to relax. Make a commitment to let go of all the to-dos and responsibilities during the meditation period. They’ll likely still be there when it’s over.
Remember, the benefits of meditation will show up as you live your life. So let go of trying to have a certain experience. Instead, treat each meditation as if it is your first one.
By taking time to meditate each day, you are engaging in a radical act of self-care for your mind and body! You deserve it!
By Sarah McLean from McLean Meditation Institute
How would you suggest making a routine practice of your meditation?
Meditation is more a lifestyle than a short-term effort, project, or course. Creating a meditation routine must have the dual benefit of giving you the benefits of meditation while also ensuring that you’re going to stick with it for the longer term. Here are our recommendations for creating a meditation routine:
By Shankar from Sahaja Online
Why is it important to meditate on a daily basis and what benefits can we expect to have from it?
Meditation is an ancient practice and one of the most important skills we can learn nowadays. It’s no secret that we are living in uncertain and stressful times. Statistics show that we are more stressed, anxious, and depressed than in the previous 30 years. Countless personal testimonies and scientific studies prove that practicing meditation on a daily basis can have a wealth of positive benefits for our well-being from lesser stress to better sleep, increased motivation, and creativity.
However, a common misconception is that meditation is a practice that requires perfect stillness and complete control of the mind, but this couldn’t be further from the truth. There’s a very insightful analogy that invites us to think about meditation as a glass full of stormwater. If we allow the glass to stand, the dirt settles and we are able to see the clear water. When we make meditation a daily habit, we can scratch the surface and become more acquainted with the nature of our minds and the essence of our being. This is vital as the quality of our lives largely depends on who we are and how we perceive things rather than what we do. Being able to shift our focus from the negative thoughts and distracting mental chatter that plagues us so often can make a positive difference for our wellbeing.
When a stressful situation arises, for example, meditators are able to detach themselves from emotionally charged thoughts of anger and frustration. They don’t dwell on what happened in the past or what might happen in the future and are much more mindful of their actions. And the wonderful thing is that, the more we meditate, the more the way we perceive and interact with the world changes. Needless to say, someone who is looking forward to an effective way to balance stress and find inner serenity will greatly benefit from meditation. They will be able to experience much more surprising perks along the way such as better sleep, less anxiety, sharper attention, increased productivity, deeper emotional intelligence, a superior sense of intuition, and quite possibly a stronger immune system.
Of course, all of these benefits come with commitment and the determination to become our best selves.
By Pier del Rio from Synctuition
How do you use crystals for meditation, and which ones do you recommend using?
Meditating with crystals is a powerful two-in-one practice that can support your well-being and state of mind. But how exactly do you do it, and which crystals should you use? This guide to using crystals for meditation will help you learn how to get the most out of your crystal meditation practice.
How to Meditate with Crystals
When it comes to meditating with crystals, there are truly no right or wrong ways to do it. However, to enhance your meditation practice, one of the simplest and most effective ways to use crystals is by holding them in your hands as you meditate. You can choose to either hold a single stone in both hands, or hold a crystal in each hand to bring a greater sense of balance and equilibrium to your meditation. Any shape of crystal can be a powerful addition to your meditation practice, but touchstones, also known as palmstones, are one of the best shapes for meditation because they fit perfectly into the palm of your hand. Other great shapes to hold during meditation are spheres and harmonizers.
If you prefer not to hold crystals in your hands when you meditate or want another way to incorporate crystals into your meditation practice, placing them in the space around you is a great way to connect with their energies. Whether you choose raw crystals to radiate energy throughout your environment or another shape, the crystals around you can strengthen your meditation’s benefits
Top Crystals for Meditation
Just as there is not a right or wrong way to meditate with crystals, there is also not a right or wrong crystal to choose during your meditation practice. One way to decide which crystal to use is by trusting your own intuition and allowing yourself to be called to whichever crystal energy you need at that time.
Another method is to decide what you want to get out of your meditation. Here are some recommendations for common intentions:
By Heather from Energymuse
Which essential oils would you recommend to help relax and concentrate during meditation?
For relaxation and concentration during meditation, we recommend rosemary, frankincense, lavender, and our calming blend, Tracy’s Grace.
Rosemary– this herbaceous oil is known to help boost focus and is a favorite for studying and times of deep concentration. Frankincense- this spicy, sweet oil has a grounding aroma that improves focus and boosts mental clarity Lavender- this soothing, floral oil is known for it’s de-stressing abilities. It’s great for relaxing the mind and body. Tracy’s Grace- formulated with orange, lavender, and rosemary, this blend was intentionally created to help you relax, refocus, and unwind. It’s one of our most popular blends!
By Meghan Costello from Savhera
What are your preferred meditation oils?
Essential oils contain many therapeutic benefits as well as providing beautiful natural aromas, making them an excellent way to enhance meditation. Here are some of my favorites to consider incorporating into your practice:
Frankincense. A deep, grounding, and calming oil, which helps invoke feelings of peace, emotional stability, and protection. It helps to enhance breathing and soothe the respiratory system, making it an excellent essential oil to encourage steady breathing during meditation. Frankincense has played an important role in religious life in many ancient civilizations, as it is thought to strengthen our connection to spirit.
Ylang Ylang. An uplifting, floral oil that helps to calm the nervous system and promote feelings of joy, happiness, and sensuality. I like to refer to this essential oil as the sunshine oil as it has the ability to lift emotional exhaustion and awaken our senses. Ylang Ylang helps to dissipate negative emotions and bring in a sense of upliftment, so it can be particularly helpful when meditating during times of sadness or stress.
Palo Santo. An earthy, grounding oil that has been used traditionally in native American medicine, preferred by shamans and healers for its metaphysical properties of purification and clearing negativity. Using Palo Santo around your meditation space and body helps to clear negative energy and provide energetic protection, as well as enhancing spiritual awareness. A deeply calming oil, Palo Santo allows us to feel centered and grounded and helps to switch on the body’s relaxation response.
Rose Geranium. A beautifully floral-scented, balancing oil that helps to promote emotional stability, and transform negative feelings into more positive ones. This heart-opening essential oil can enhance emotional healing and self-love, whilst aiding relaxation. Rose Geranium essential oil also helps support mental clarity and focus, making it a wonderful addition to your meditation practice to help you stay centered.
By Corinne Taylor from Corinne Taylor
Which essential oils support meditation and how do you use them?
There are many oils to choose from to enhance meditation, which depends entirely on the meditation’s intention. For example to meditate and connect with self and deep within, oils such as Vetiver (Vetiveria zizanioides), Patchouli (Pogostemon cablin), and Spikenard aka Nard (Nardostachys jatamansi). (Spikenard is the oil that Mary used to anoint Jesus’s feet) are grounding, stabilizing and assist in going inward. If, however, the desire is to connect with Source and all that IS in an expansive way, oils such as Palo santo (Bursera graveolens), Frankincense (Boswellia sacra), Sagebrush (Artemisia tridentata) and Nutmeg (Myristica fragrans) are uplifting, protective and expansive. BTW, did you know that back in the day, Nostradamus used Nutmeg to enhance his visions?
Other essential oils and extracts commonly associated with meditation and spirituality are the ones associated with the Bible. Frankincense (Boswellia species), Galbanum (Ferula galbaniflua), and Myrrh (Commiphora myrrha). These three oils are distilled or extracted from Resins. Oils that are extracted/distilled from resins are wonderful to assist us with matters of the Spirit and psyche. They are very powerful when used in prayer, rituals, and meditation. The resin of the tree is a type of liquid that is stored in the outer cells, that when broken, release the resin to clog the hole create and saves the life of the tree. This is very analogous to the way we heal with scabs. It makes sense, then, that these oils assist us with deep emotional wounds and the suffering in our emotional body. Oils distilled from the resins are extremely protective and soothing to the psyche and a very powerful addition to any type of meditation.
Inhalation is the most effective way to use essential oils for meditation. Inhalation is the fastest and most impactful way to alter our state of mind and bring us into center and balance A drop or two of the essential oil can be placed in the palm of the hands and then inhaled deeply. Other ways to use essential oils via olfaction is either a diffuser or an aroma stick (which is blank nasal inhaler that you can place the oil of your choice in.) If desired, a drop of oil can also be placed on any of the chakras. I prefer to put a drop on my Brown (third eye) and Root chakras. Lastly, applying the essential oil to center of the soles of the feet and the bottom of the big toe can have profound effects when meditating. The center of the foot chakra helps ground us and the big toe connects to our pineal gland via reflexology points.
Any way that you choose to work with oils will enhance and have profound effects on meditation. There really is nothing like connecting to the essence of the plants and trees when quieting the mind and entering the soul. So, just pick the scent that resonates with you and see what inner journey she takes you on.
By Virginia Joy from Stillpoint Aromatics
How do you recommend introducing mindfulness into your daily life?
I would recommend either setting a timer for certain times of the day (3 would be ideal) or taking time during certain routines like walking, eating, or going to bed to pause. In these moments, close your eyes and take three deep breaths to calm and center yourself. Slowly say to yourself, “Be here now.” Then notice anything about your body, your mind, or your environment (things you see, smell, hear, or taste). Try to notice these things with curiosity instead of judgment. When you make this a daily practice, what you experience each day will change. Notice the changes with curiosity.
By Paige Oldham from Simple Mindfulness
Now that you have all the tips, advice, and expertise from the very best and more knowledgeable, set up your meditation space and start applying all these to enhance your meditation practice. In no time, you’ll notice all the benefits that meditation will bring to your health and well-being.
By Cassandra Rosas
Cassandra is a content writer at Porch.com. She is passionate about technology, the environment, sustainability, reading, writing, and music.
The yoga practice may not necessarily make you think of the word ‘strong’ - but it’s a common misconception that the practice is all about getting bendy and flexible. Yoga can actually be a great addition to strength training and can make you more powerful and strong both in the gym and your day-to-day life.
Combining yoga with strength training can not only make you stronger - it can actually help reduce your risk of pain and injury. Read on to find out how.
Yoga is a form of bodyweight training
If you’re working on a specific set of muscles, perhaps to increase strength in these areas, or for aesthetic reasons, it can be easy to neglect the other muscles in your body - which can hinder your progress. Yoga as bodyweight training can help to even things out in your body.
When you practice yoga, it uses all of your muscle groups to create overall strength. The longer you hold yoga poses, the more endurance your muscles will gain. In particular, yoga focuses on building strength in abs, obliques, and lower back - which are the core stabilizer muscles.
Yoga can stretch your tight muscles
If you’re no stranger to strength training, you’ll know that tight muscles and limited range of motion can kick in and affect your gains. Tight muscles are caused by; either the length of inactivity - if you work a desk job you may be more at risk of this, injury, or post-workout, which can also be used as delayed onset muscle soreness.
Yoga can help to release tension in tight muscles, by using both static and dynamic stretching. This will increase flexibility, reducing soreness, and increasing your range of motion. If you lift heavy weights, this is vital in improving your recovery time and will get you back in the gym in no time.
Yoga improves joint health
Strength training can strengthen your muscles that surround the joints, which allow them to remain stable and able to absorb impact. However, joint health also relies on something called synovial fluid. This fluid moves around the joints, allowing the bones to smoothly move over each other without any friction. Synovial fluid also delivers much-needed nutrients and oxygen to cartilage. Yoga can aid in this by circulating synovial fluid to the joints, promoting joint health.
Yoga improves balance
Core training is crucial for improving strength, and balance has a huge part to play in your core strength. Balancing poses in yoga can help to build that deep core strength, as well as improving your coordination and stamina. All of this combined will improve your movement efficiency and allow you to work through your strength workouts with more and more ease.
Yoga improves breathing
Lifting weights, we might not focus on our breathing skills - but it can make a huge difference in the success of your workout. Yoga helps to improve your breath efficiency, allowing you to take deeper breaths, through your nose. This focus on your breath will eventually train you to use your full lung capacity. Deeper breaths and using all of your lungs will help to push yourself that little bit harder in your workouts, improving your strength and endurance.
Increasing your drive
If you want to lift heavier and push yourself harder in your workout, yoga can be a great way to increase your strength and improve your performance in strength training. Yoga can help to activate muscles that you’re not using in your regular workouts, as well as improving your flexibility and range of motion. These things can help to boost your drive in your workout, letting you improve your strength.
If you’re now on board and are looking to improve your strength with yoga, there are also a few ways to make your practice more effective for developing muscle strength.
Holding poses for longer, for example, will push your body more and allow you to get more out of each pose. You will start to feel that burn, and if your muscles start to shake or wobble - this means you’re working on increasing your strength! However, make sure you’re not causing your body any pain, especially in the back or knees.
Repeating poses can also add some extra strength work to your practice. Once you've decided what muscle groups to work on, you can select the poses that work on these muscles, and repeat them a few times to boost your workout.
For an extra boost, add weights to some yoga poses. While yoga is a bodyweight workout, you can always increase that weight to increase your strength. Ankle weights are great for this, but you can also add hand weights to poses to improve your arm strength.
Power yoga is also an extremely powerful way to get some strength training in. Ashtanga yoga, is also a more intense workout, with harder poses that move quickly. It’s like a cardio workout that also pushes your muscles to work harder.
By Amy Cavill
Ready to get strong and improve your yoga practice? Practice this Fitness 'n' Yoga Bootcamp and start noticing results!
Are you ready to kick off March with a 7-day Fitness and Yoga Bootcamp designed to have you feeling at the top of your game? If you struggle to fit in workouts and yoga, but don’t want to miss any of the physical, mental, and emotional benefits from both, this week’s program is for you. And if you’re simply feeling bored with your current routine, try this package as an adrenaline boost to spark your motivation.
Here are 3 reasons not to miss this Bootcamp:
1. Perfect Balance of Strength and Stretch
One of the guiding principles in yoga is Sthira Sukham Asanam, translated as saying yoga postures should be a balance of effort and ease. Learning to find appropriate muscular engagement, while also relaxing and breathing into a yoga pose takes practice. A lot of practice! This program embodies this principle, by alternately focusing on yoga, fitness, energizing, and relaxing postures.
The fitness classes help you get stronger, which in turn will help you with proper muscular engagement during yoga. Yoga helps you remain supple so you can perform all your favorite activities, sports, and workouts for years to come. It’s all about balance.
2. Efficient and Time-Saving
We don’t know about you, but often it’s tough to fit everything into your schedule. Between professional and personal responsibilities, squeezing in both a workout and a yoga session can feel impossible. Classes like the HIIT + Flow ensure you are doing a well-rounded workout and a complementary yoga session all in one class. Fusion classes are the perfect way to have the best of both worlds. And Ben Davis knows how to make them fun!
3. Eliminate Guess Work and Just do it!
Another time-saving benefit of this week’s program is you don’t need to think about it. Just press play and practice the classes in the order provided and voila, you’re done. There is comfort in trusting that an expert teacher has designed this program with you, the student, in mind, with a specific goal of saving you time and ensuring that you’re achieving the perfect balance of challenging workouts, active rest days, and the all-important full recovery day.
Join us for the challenge and see how much stronger and calmer you feel!
I love spice, and if I had to choose only one type of food to eat until the rest of my life, tacos would be very high on the list! They are incredibly versatile, and I always love to pile them with a ton of fresh ingredients. There always needs to be a spice element and always something crunchy. I am pretty sure that Mexicans would disapprove of this recipe because eggplant in tacos is far from traditional, but for me, it works!
Preparing soft tacos is pretty straightforward. Besides water and salt, you only need masa harina flour. I am sure that tortilla press makes preparing them even easier, but rolling them out between two pieces of parchment paper works well enough for me. The tortillas do not need to be 100% round and uniform in size. They are, after all, homemade tortillas, and nobody expects them to be perfect. Saying that – if you don’t feel like baking the tortillas from scratch, feel free to use store-bought small tortillas, and the dinner will be served in even less time.
One thing to keep in mind preparing this recipe is that the eggplant needs to be eaten quickly, or it will get soggy. One way to keep it crispy longer would be to fry the eggplant sticks instead of baking them, but I prefer keeping them on the healthier side. I recommend preparing everything else in advance and letting the eggplant sticks be the last ingredient added to the tacos right before eating them.
Homemade Tacos with Crispy Eggplant
Yields: 6 tacos
Cooking time: 40 minutes
For the taco dough:
1 cup masa harina flour
2/3 cup very warm water
A pinch of salt
For the crispy eggplant:
1 medium eggplant
Salt
1/3 cup hot sauce
1/3 cup rapeseed oil
½ cup panko breadcrumbs
To serve:
Red cabbage
Avocado
Tomatoes
Spring onions
Cilantro
Lime wedges
And whatever else you fancy
Start by cutting the eggplant to 2/3 inch sticks, sprinkle them with salt, and set aside until you prepare the dough.
For the dough, mix masa harina with warm water and a sprinkle of salt. The ratios here are the ones that work with the flour I used today, but it might very well be that you need a little more or a little less water because the flours are different. Just mix the dough with given ratios by hand and add more water or flour as needed. The goal is the dough that sticks together but is not wet. Once you have a nice ball of dough, set it aside to rest.
Mix the hot sauce with oil in a bowl and sprinkle panko crumbs to a large plate.
Preheat the oven to 400F and cover a baking sheet with parchment paper.
The eggplant should be covered with drops of moisture by now. Pat it very dry with a paper towel and throw the eggplant sticks into the bowl with hot sauce and oil. Mix to cover all the pieces equally.
Take the sauce soaked eggplant slices and dip them to panko crumbs. Then place them on the baking sheet making sure the sticks are not touching each other—Bake for 20 minutes with a fan on, turning them once halfway through the baking time.
Come back to your dough. Divide it to 6 equal pieces. In case you have a tortilla press, use that. I don’t have one, so my method is to roll the dough out between two parchment paper pieces. Roll one tortilla at the time, carefully place it on the hot pan, and bake for about a minute on both sides. Repeat the same with the rest of the dough balls.
Between rolling out tortillas and flipping them, you probably also have time to chop up everything else you wish to add to your tacos – tomatoes, onion, avocado is always a must for me, but feel free to add anything from hummus to tofu.
To serve, place a warm tortilla on the plate, add a mountain of fresh stuff and top with crispy eggplant. Always leave the eggplant last on your pile to keep it as crisp as possible.
This lunation marks the next phase in divine evolutionary development. The Full Moon moves the collective forward into the next level of divine will and alignment of plan after the Great Conjunction of Jupiter and Saturn on December 20th. The physical realm is being broken down and reshaped.
This moon will work to move the soul forward, to aid in materializing forces by concretizing previous experiences and aiding to provide more gusto in creative impulses. There will be a surge of cosmic lifeforce uniting with individual lifeforce (prana) to aid in the divine plan to materialize along this next evolution.
At the Full Moon the Sun, Moon, and Mars will enter specific archetypal points which will highlight the planetary energies working through this Full Moon. Venus and Sun will combust in Aquarius. This energy is working for creative processes of divine will, and not for interrelational love, but will require more self-love, and love within presence. It is union with divine will for soul manifestation. Dream bigger, what you imagined may limit what is intended for you. The mind has been expanding and as a collective, we have ascended great heights in such a truncated time. This moon will mark the pivot of another evolutionary phase- a celestial mile marker.
During this moon, a few worldly aspects will try you. The ‘worldly’ may trigger control mechanisms as this shift occurs; it is recreating the framework which divine plan will be created through you. Many of you will doubt, many of you will face inner opposition, what you think you knew may be broken to show you the true path or a broader perspective of divine plan. These energies are drawing down cosmic prana to purify the vessel and sustain a greater evolution within the individual and the collective.
A purification and awakening of the conduit (self) will open new avenues for divine expression on another level of consciousness and manifested reality. What you see of yourself within this world, how you execute and create, and what you believe is possible is shifting completely. Staying focused on freeing your mind, devoted and humble in the day-to-day tasks, service to the mundane, will help you stay open to the downpour and free from the ego. Divine responsibilities will come to the forefront for many. Can you be the devoted being, to your highest, not swayed by personal desires, but driven through divine plan and service?
I must add that because these energies are purifying the individual and will create courage to expand and enlighten, it is important to create peace with what is released. A heavy precedence on general welfare and wellness will come to light. This can show in both the negative of holding greed out of concern for personal welfare, or in the positive of using more lifeforce to create better welfare.
The planetary energies will encourage you to look beyond self needs, to trust that you-personally, are taken care of. Only then can the wealth of divine prana flow through an aligned being. Anything that goes against that will come into question. Now is the time to double down. Apply enthusiasm, joy, and innocence to what you’re being led to. Give it love, life, and it will flourish.
To move confidently as you are guided, one step at a time. Divine impulse is transcending selfish near-sighted desires. The merging of lifeforcee with divine at this lunation there is a downpour of universal energy to bring forward new creative realities. Cleanse the framework, allow new activating forces to awaken beyond personal or single-minded desires and endeavors. Relinquish the path and follow the light. This moon will show falsification, be mindful of superiority complexes and overly competitive natures do not rear their ugly heads.
You are being asked to sit in the One, The All, yet own your uniqueness. To be connected to source, yet so resolute in your individual truth. Things will not make sense, logic is just making its way back into the mind, and will serve the divine plan, not personification. Be nimble, trusting, and open to the unseen greatness that awaits.
Be well my loves,
Yoga is one of the most helpful and healthy ways to directly benefit your riding. From stretching, to strength, to balance, yoga has you covered to be a better snowboarder. Here is why!
Stretching: Staying limber is one of the most important things you can do to keep your body healthy for snowboarding. Basic yoga, done before and after snowboarding, will help prevent injury due to falls, and keep your body less sore after a day of shredding. It’s like performing preventative maintenance on your car.
Flexibility will help you when learning how to snowboard, and help your body perform at its best when you are engaging in such a physically demanding sport. It will also help your body move without restriction. There are so many directions and movements your body must go through while riding, that keeping yourself as flexible as possible is of utmost importance.
Balance: Balance is the name of the game with snowboarding. Yoga keeps your body balanced and in tune. Snowboarding is more of a directional sport like surfing, so your body will use some muscles more than others. Yoga helps keep your body centered. It helps your body remain balanced while in strange and foreign positions, like deep carves and time in the air. Simple poses like the Warrior poses and Tree pose are priceless movements to keep your body in balance and primed for riding. Not only will yoga help your body keep its balance, but it will also help you progress your riding as you step up to bigger terrain and more difficult maneuvers that require extreme balance. The balance acquired from the practice of yoga will help keep you in a flow state while riding. Like surfing, snowboarding is all about natural flow.
Strength: Staying strong but limber is a tough thing to do, but it is the most helpful thing you can do to set yourself up for snowboarding success. Core strength is the most important element for riding, as most of your balance, flow, and turning requires the use of your core. It’s a no brainer that yoga helps to develop a strong and limber core. Leg strength is also important because you are constantly flexing and using your muscles to absorb vibration and chatter while making beautiful turns. Strength in your core and shoulders will also help prevent injury in a fall or sudden avoidance of an obstacle. It will help you adapt to all the different kinds of terrain you may encounter on your board.
Clarity of Mind and Breathing: Keeping your mind clear and perfecting your breathing is one of the greatest benefits of yoga. This also directly relates to snowboarding. Starting your day with a clear mind will have great effects on your riding. It will help you keep your balance, your focus, and your mind free of distractions. Snowboarding is entirely in the moment, like yoga. Entering flow state is one of the most beautiful aspects of snowboarding, and is the ticket to escaping your worries and troubles. Practicing your breathing is critical because as you get tired, breathing can become rapid and shallow, and make things far more difficult than they need to be. Perfected breathing will keep you energized, relaxed, balanced, and will allow for more focus on the freedoms of snowboarding. There is no better feeling than entering a flow state.
Yoga and snowboarding go together like fish and water. It is something that will not only make you a better snowboarder but keep you riding for years to come.
Ready to give it a try before your day snowboarding on the mountain?
Power Up for Powder Days: Snowboarder Flow
Whether you’re working to improve that backswing on the fairway or perfect an inverted hand plant with a snowboard, incorporating a yoga practice into your routine can really help step up your sports game. In fact, doing yoga can make you better at just about every other sport you’re passionate about. And all you need is your body to make the magic happen!
Just ask professional athletes like Lebron James, golfer Lexi Thompson, snowboarder Emilien Badoux and the entire New York Yankees lineup. They — and their trainers and coaches — know that yoga offers both physical and mental benefits that translate both on and off the field. But here’s the good news: you don’t need to be a pro to reap the rewards of a regular practice.
While incorporating yoga on a rest day can be beneficial, timing your session so that you’re engaging in stretches right before or after your activity can multiply those benefits.
Here are three reasons why the timing of your yoga practice is crucial to athletic performance:
A good yoga warm-up can translate to better performance during your sport.
Most experts agree that static stretching should be saved for after your workout (more on that in a bit). But engaging in a yoga session that incorporates dynamic stretches is the perfect way to start your workout. A simple sun salutation can gently wake up your body to the activity it’s about to undertake. You can also hand-pick a series of dynamic stretches that specifically target the muscles you’re about to use in the workout ahead. Think lunges to open up the hips and quads for a day on the slopes and an arching-down-dog-to-knee-to-chest to engage your hip flexors and hammies for an endurance run. A good pre-sports yoga session is a low-impact way to prime your muscles for peak performance on the field while improving strength, balance, and flexibility.
Post-workout yoga stretches can help prevent injury and keep you in the game longer.
Ever woken up the morning after a grueling workout to find yourself on a bed-ridden struggle bus? Hello, sore muscles! A little post-activity yoga stretching can go a long way toward preventing that dreaded delayed-onset muscle soreness. And here’s where you’ll want to throw some static stretches into the mix — while they’ve been shown to impede performance before a workout, they can actually help increase range of motion, ward of stiffness, and safely bring down your heart rate when performed post-workout. For example, a post-tee time Revolved Crescent Lunge can help golfers stretch out tight outer hips and hip flexors.
Yoga can make you fully present to the activity you’re about to undertake.
Priming that mind-body connection before or after a workout can be a powerful tool in your fitness kit. Your practice can ground and center you for the activity ahead while teaching you how to be comfortable in the face of discomfort. Taking a moment to reflect on your sport and be mindful of the signals your body is sending you can help prevent injury and turn your focus on what your body may need from that workout.
Ready to get started? Tee up these four classes right before (or after) your next workout:
Elise Fabricant: Post Workout Gentle Cool Down
Denelle Numis: Apres-Ski Yoga
Claire Petretti Marti - Power Up for Powder Days: Snowboarder Flow
Robert Sidoti - Yoga for Golf
These little brownie bites are simple, sweet, salty, and totally delicious – perfect for a Valentine’s Day dessert. Plus, they contain a secret superfood ingredient: CBD oil!
CBD is one of the hottest health supplements right now.
If you're interested in learning more about CBD and its benefits, check out our interview with Plant People Founder Gabe Kennedy, on our website, here!
Chocolate CBD Sea Salt Brownie Bites
Yield: 20 balls
1 cup raw walnuts 1 cup dates, pitted ¼ cup raw cacao powder 1 tbsp maca powder 1 tsp vanilla extract ½ tsp sea salt ½ tsp Plant People CBD oil
In a food processor, combine walnuts, dates, cacao powder, maca powder, vanilla extract, salt, and CBD oil. Process until smooth.
Using your hands, roll the mixture into 18 bite-size balls. Place the balls in a container with a tight-fitting lid. Store in the refrigerator or freezer, and enjoy chilled or frozen.
Note: A standard recommendation for dosage is on average 10 mg of CBD. Since there are so many options available for CBD strength, we’ve given you the amount of CBD in milligrams, which will ensure that if you eat 2 brownie bites, you’ll be getting about that recommended dosage. In other words, each brownie bite will deliver you 5 mg of CBD per bite with a recommended serving size of 2 bites. Of course, if you have experience with CBD oil, feel free to play around with this suggestion.
I have struggled with perfectionism my whole life. If you’re anything like me, your ego carries a dialogue within you that charges up your desire to be the best or do it best.
I have noticed in my own shadow work that words my ego creates around this energy that is essentially draining, impossible to achieve, filled with loads of effort, and yet like the dangling carrot in front of my face meant to be endlessly chased.
One of the key insights that came about as I looked within myself to work with this energy was a simple yet profound exchange of energy I could create within my body, most especially my fourth chakra, the Anahata or Heart Chakra, which I see as a space that holds shape for the energy that codes my self-esteem. This is the energy center where many of us hold the keys to our self-esteem.
I was storing the energy in my heart space that said “am I doing it right?” It felt really valid and like it had served some purpose for me. I have been feeling the weight of the energy come to my awareness recently, and as I got curious and looked at how this vibration showed up in my space I decided that it was time to switch things up and recreate how that energy was set. No more trying to be perfect or putting unrealistic expectations on myself, that made me feel less than.
I let that old vibration go. It appeared like a rusty orange and dropped like the weight of ten bricks in my chest. I then replenished myself with the vibration of, “I’m doing my best.” Ahhhh, it felt like a long satisfying exhale of relief. That brought in beautiful shades of blue and felt like expansion, freedom, grace, as well as an infinite level of permission to just simply do my best, whatever that may look like.
And while I am sure that there are layers to uncover around this vibrational transformation within my heart, I will say it has felt as if I dropped a lead jacket filled with unnecessary expectations and pressures.
Check-in with the space around your Heart Chakra. Are you putting an insane amount of pressure on yourself there to be perfect? Can there be more room to let in feelings of doing your best being enough? Notice if being more accepting towards yourself feels lighter, and give yourself permission to be kind to yourself more often. You might see your self-esteem increase in the process.
By Angela Droughton
Give your Heart Chakra some love with yoga from your home!
Anahata Chakra Vinyasa with Les Leventhal
Heart Chakra Yoga: Backbend Flow with Cicily Carter
Handstands are one of the more impressive poses that you can have in your arsenal, however, they can be difficult to pull off. This is a pose that you need to work up to, building the muscles needed and mastering variations of the pose before tackling an unaided handstand.
There are lots of ways you can prepare to master the handstand, but they mostly come down to strengthening your core and arm muscles, as well as improving your general strength and flexibility with regular yoga practice.
Here are some of the key poses and exercises you can do to help you ace your handstands.
Plank
Plank is a great way to strengthen your core and arms, in preparation for nailing your handstands. They’re actually one of the most effective exercises you can do to improve your core strength, by engaging all of your major core muscle groups. You also will benefit from developing your biceps, neck, and shoulder muscles which will help you to hold your body up in a handstand position. With planks, try to build up how long you can hold the pose at a time by starting off by holding for 10 seconds and working your way up.
You can take your plank to the next level by adding leg raises (or leg lifts). This will help to activate more of your abdominal muscles as well as more lower-body muscles such as glutes, hamstrings, and quads. Simply lift one of your legs in plank, and try to hold it, building up how long you can hold at a time. You can also increase the core work by tapping your toes out to the side, keeping the rest of your body still.
Another variation of this position is to bring your knee from your lifted position in towards your elbow, and extend the leg back out. Repeat this 5-10 times on each side. This will intensify your core work further, as well as strengthening your hip flexor muscles.
Finally, Side plank really helps to strengthen your oblique muscles, as well as your arms and wrists. Side plank is also really important for you to improve and explore your sense of balance, and make you aware of any differences between your two sides - balance is a key part of a handstand!
Boat Pose
Boat pose works out, you guessed it, the core. It can also strengthen your hip muscles, which allows more control while you are in your handstand. Start seated with bent knees, your feet flat on the floor, with your hands beside your hips. Next, lean back slightly with a straight spine, lifting your feet. Keeping your chest lifted and lengthened, lift your arms forward with palms facing. Eventually, straighten your legs so your body is in a ‘v’ shape.
Walkouts
Walkouts are another excellent exercise to strengthen your core muscles, as well as your arms and shoulders. This is slightly more advanced than a plank and will help you on your journey to a handstand.
Start in a Downward Facing Dog, and walk your feet forward to meet your hands, keeping your hips upwards and keeping your strength in your arms. Walk your feet backwards into plank, then lift your hips to Downward Facing Dog and start over again. Keep your core engaged, and move slowly to keep your form.
Walkouts will also get you used to being inverted in a more accessible way. Try to observe your alignment while doing this exercise. When your feet are near your hands, try to imagine your hips over your shoulders, shoulders over your wrists. You can even imagine lifting your legs up, to mentally prepare.
Warrior 2
Warrior 2 is a great way to strengthen your legs, and also increase your sense of balance. It also brings awareness to your hips, which we know are a key point of alignment in a handstand. You can increase the intensity of your Warrior 2 pose by turning your palms and inner elbows in to face the ceiling, drawing your shoulder blades down your back, and then turning your palms to face the floor again.
Standing Splits
Standing Splits are a great pose to practice as a precursor to your handstand. This pose will warm up both your lower body and your arms, and mentally gets you prepared to have one of your legs balanced in the air. You can also use this pose to explore your balance on both sides and notice inconsistencies, as well as finding a comfortable way to launch into your handstand.
Start in Warrior 2, cartwheeling your left arm up and over your head, then twist your torso to the right, lifting your left heel off the ground. Next, leaning forwards, rest your torso on your right thigh, setting your hands on either side of your right foot. Shift your weight onto this foot, then lift your left leg parallel to the floor.
L Hops
Similar to Standing Splits, but instead of stretching your leg up, stretch it outwards, so your body forms the letter ‘L’. With one leg extended out, you can gently hop up and down and see what it feels like to have both feet away from the ground. This movement will build up your core and arm strength while allowing you to explore the starting movements of a handstand.
Ready to learn how to press up into a handstand? Give it a try now, in this Quest for the Press Workshop with Angela Kukhahn.
Which handstand camp do you belong to? When it comes to handstands, there is no middle ground, it’s either: I love handstands and press up every chance I can or no way can I balance on my hands. Whether you love them or hate them, this week’s special Quest for the Press Program can benefit you.
Now, if you’ve never been able to do a handstand or you’ve tried but been unable to achieve one, this program provides a methodical, intelligent, progressive method. Each class builds upon the prior sequence. You’ll work toward overcoming fear and press up into handstand with confidence. And if you are already a handstand aficionado, it never hurts to review technique and maybe even learn some new tips and tricks!
Certain people should avoid this upside-down pose if they have high blood pressure, spinal issues, or brain injuries. While the reverse blood flow to the brain that accompanies inverted postures is usually an energy booster and benefit, it should be avoided in these circumstances. Also, if your shoulders and wrists lack adequate strength and mobility, handstands could cause injury. That’s why it is so important to work on building strength and mobility in these two key areas.
So, why put in all the work to perfect your handstand? Besides how much fun they can be and how cool they look? Handstands require core and upper body strength, so practicing them will help improve abdominal and spinal strength. It’s an active posture which means you must stabilize your muscles to remain steady. You’re bearing all your weight on your hands, which helps strengthen the bones in your shoulders, arms, and wrists. Physically, the benefits are clear.
A handstand requires work to balance in space and doing so requires you to focus your attention. This intense concentration helps improve mental clarity and overall well-being. The inverted position taps into the parasympathetic nervous system, which helps you feel happier and more relaxed. Also, by going upside down, you’re enhancing circulation and benefiting your entire system.
Angela Kukhahn’s skill and talent in encouraging you to find the magic in advanced poses and release fear will motivate you to continue returning to the mat. Her comprehensive press program will help you to build the strength, flexibility, and confidence to help you overcome this challenging entrance into the advanced Handstand pose, while also keeping your wrists and shoulders happy and healthy! This program should be taken at your own pace and modify as necessary. Most of all: have fun with it!
If you have been following my posts for a while, you probably know that I really do not like food waste. And yet people do waste a lot of food. I can’t say I’m completely free from this sin. Still, whenever possible, I always try to use up everything I have and plan my weekly menu around the things I already have in the fridge before ordering anything new. One thing that people usually don’t consider food waste is everything we remove from produce before eating - vegetable peels, the outer leaves of cauliflower, carrot tops, banana peels etc. It all makes up a lot of food that we feel is completely normal just throw away. However, this is food waste too!
For all kinds of veggie scraps (as long as they are not dirty), a good recommendation is to keep a separate box of them in the freezer and if the container is full, make vegetable broth. It saves you the money you would otherwise spend on buying the broth, and you will get all the goodness out of the veggies. Out of carrot tops, you can make pesto (I will share the recipe with you soon), and you can even use banana peels in some recipes!
Don’t get me wrong – I usually also throw away the banana peels. As I typically eat at least one banana every day, it would not be possible to use up all of the banana peels, but even using a few of them now and then helps to reduce waste. And, nobody would guess that you also used up the peels in addition to the bananas. Besides reducing food waste, the banana peels are also rich in many nutrients as potassium and fiber. If you decide to give using banana peels in a recipe a try, choose organic bananas.
There is enough sweetness in this recipe from ripe bananas and a little honey in the topping for my liking. In case you love sugar, you probably want to add a little bit in the batter too.
Banana Peel Cupcakes
Yields: 24
Cooking time: 50 minutes
For the cupcakes:
2 organic bananas, with the peel
2 oz soft dates
5 oz Greek yogurt
3 eggs (always free-range)
5 oz whole-wheat flour
1 tsp baking powder
For the topping:
5 oz cream cheese
1 tsp honey
1 tsp vanilla paste
Wash the bananas thoroughly, cut off the tough ends. Peel the bananas, and simmer the peels in boiling water for about 10 minutes. Drain and repeat the process once more.
Preheat the oven to 360F and butter your muffin tins. I always use the mini muffin tin with 24 holes. If you have a tin for larger muffins, this is okay too, but the baking time will be a little longer.
Once you have simmered your banana peels for 2 x 10 minutes, add them to the food processor with the dates, bananas, yogurt, and eggs. Whizz until fully incorporated.
In a different bowl, mix the flour with baking powder and salt. Add the dry ingredients to the wet ingredients and mix briefly until the batter just comes together.
Divide the batter between the muffin tins and bake for about 25-30 minutes (a little longer if you use larger tins).
Remove from the tins and let them cool before piping on the topping.
For the topping, mix the cream cheese, yogurt, honey, and vanilla paste. Have a taste and add a little more honey if you feel like it.
Unhealthy habits and lifestyles can contribute to low energy, weak digestion, and depression. To prevent these challenges from developing in your body, it is better to take care of yourself and do things every day to restore your body in simple, yet effective ways. Fortunately, yoga is one of those ways, and even if your lifestyle isn't perfect, it can make a big difference to your overall well-being and digestive system.
In yoga, there are specific yoga poses that help your digestive system work optimally. Certain asanas are aimed at improving the functioning of the digestive organs: the liver, pancreas, stomach, and intestines, to eliminate excess tension that interferes with proper blood circulation. Regular practice of these poses will improve digestion and eliminate intestinal dysfunctions and have your digestive system operating in harmony.
Certain families of yoga postures, such as twists, have a direct influence on the abdominal organs. They will help you improve your digestion and metabolism. Perform some of these asanas in combination with other postures that you love, or do them all in one session and notice after a few weeks if your digestive system is feeling better.
8 Yoga Postures that Improve Digestion:
Padangushthasana
The pose consists of bending down and grabbing the big toes. You can keep your knees slightly bent, your feet the width of hips, and your breath calm and steady. With the help of this asana, a little pressure is applied on the stomach and there is a subsequent release of excess air. This forward fold lowers stress levels, improves blood circulation, and enhances digestive processes.
Vajrasana
You can remain in this asana for up to 10 minutes. While it looks simple, it can significantly improve digestion. You can even do this one after eating to immediately help you digest.
Bhujangasana
This asana activates the work of the abdominal organs – the stomach, intestines, bladder, pancreas, and liver. It has a beneficial effect on the spine and thyroid gland. It also has anti-stress effects.
Halasana
It is excellent for the entire vertebral column, chest, and neck area. It prevents the appearance of hernias, improves blood circulation and brain function, as well as the functioning of the digestive and pelvic organs.
Balasana
Child's pose stimulates the digestive system by massaging the internal organs, normalizing blood circulation in the pelvic organs, and improving metabolism. It also relieves tension by calming the body and mind.
Setu Bandha Sarvangasana
In addition to stimulating the abdominal organs, massaging the colon, and improving digestion, Bridge pose tones the reproductive system, relieves the symptoms of menopause, alleviates anxiety, headaches, insomnia, back pain, and fatigue. It stretches the chest area, returns the displaced vertebral discs to their place, and contributes to good posture.
Pavanamuktasana
The knees, pressed against the stomach make a kind of massage to your internal organs. The right knee massages the ascending colon, while the left knee massages the descending colon.
Apanasana
This pose translates to something along the lines of, the pose that expels the wind. It's because it eliminates gas formation, improves the digestive system, and relieves tension in the intestinal area.
Vakrasana
This asana aligns the spine, is beneficial for the liver, gallbladder, stomach, and pancreas. Twisting in this pose massages the internal organs, improves the blood circulation in the intestines, helping to keep your microbiome healthy. This is one example of a twist that helps improve digestion, but nearly all twists contribute to better digestion.
Be healthy and happy! Yoga is a powerful reminder that you can live with lots of vitality and not let stress get in the way of you living a good life. By Donald Mena
Donald Mena is Pilates and Ashtanga yoga practioner. He loves the physical, as well as the mental benefits of yoga and exercise and is glad to share his experience.
Practice yoga for better digestion, right now!
Digestive Reset for a Happy Belly with Maria Garre
This New Moon will bring the lessons of the last Full Moon into action. We have a rare and incredibly impactful 6 planet conjunction in Capricorn, with 5 planets (Venus, Moon, Mercury, Saturn, and Jupiter) in one Nakshatra (lunar house). It’s time to unveil the wisdom that lies within your heart and raise the power of your gifts to build an unlimited future.
The theme of this moon will carry you to higher objectives. It will call for a calm mind and tempered emotions to serve the higher ideals. There is a lot of energy stirring my loves, all of these planets in a tight conjunction are playing by Saturn’s rules and will require humbleness in order to unfold their wealth stream. Humbleness continues forward. Remember this is the year of Saturnian energy and since January 20th, humility will be paramount to individual evolution and collective unity.
Higher guidance has evolved within the psyche and the individual mind will carry these lessons into another perspective of understanding. There have been many opportunities to let go of triggers, to see the truth behind traumas, experiences, and evolve into a more wholesome dedicated self. On this level, you may have seen beyond the ‘me’ and ‘victim’ or blaming mechanisms. You have glimmered into real reasonings, and hopefully found a deeper connection within self and humanity as a unified whole.
Guidance to truth will continue to lead you to unfold lessons and shift perspectives on how to view self within relation to gifts through wisdom. Inner gifts that were revealed last August are becoming more grounded within the layers of self, and unfolding into more materialized forms. This aids in owning one’s own magic, power, and unique offerings. Now is the time to apply your gifts where they are now, perfection is obsolete. Applying gifts and move forward with service to further develop inner talents.
This moon will aid you in supporting creation, and creating the right conditions. New ownership of prowess as it pertains to cosmic forces. Understand heights beyond capabilities. Know self in a new world. And know the new you more intently. Embrace this new self and serve it. See the world through the new you, this is the dawning of subtleties, and it will require your ‘vibration’ to be more subtle, more refined. This will require your mind and body to be free from the weight of the past, but also open to reception. This point within the cosmos is expediting spiritual evolution, it’s been on hyper speed for some time, and it’s only getting faster. It’s time to rise up without excuses, do not nurture your weakness, but honor your strengths.
This moon will also call for indifference. This indifference is a spiritual tool. If you can be one with everything, every situation, if you see beyond your triggers and others projections, you rise into expansive heights as intended. What unfolds will support your resilience, but you must do your part. Listen and let go. Continue to listen to intuition and inner guidance. Recollection will be an avenue to relook at situations, and experiences in the present and the past.
Can you see behind the lines? Many of you have, if you create silence and listen intently there will be waves of revelations, quite literally it’ll seem like a veil is lifting and you see the reasoning, and understand motivations and see pains of others, of yourself and the roles. This is a recalibration of relating and will teach higher lessons. View it all as service and exercise passive awareness.
As you apply gifts greater wisdom will unfold. How you view your world must shift. In embracing a new world view, a new view of self, you will draw down energies that support your new self and development of self and of the new world. Thus create from now have the courage to continue and drive efforts and gifts that support you and the wider perspective. The courage to explore, learn, and apply your gifts or talents will be exalted and should be commanded accordingly. Remember to remain humble and of service.
Lessons of equilibrium and how to be at peace will arise. This was a stronger influence last Full Moon, now emotional security mechanisms should be more apparent, and will continue to reveal themselves through this lunation. It is important to witness what arises, and to practice emotional security within self, and apply emotional maturity to all situations. See the connected whole. You have everything within you. There is nothing missing, nothing lacking. Move from this space of wholeness and this will move the individual into manifesting higher spiritual knowledge within self and their gifts and responsibilities. Manage the mind. This moon will unveil through lessons a deeper meaning. Conquer irrational thoughts and tame emotions.
Geenie (Gemma) Celento
For a personal astrology reading and 6-month personal forecast, book here.
Raise your hand if you’ve sat more in the last year than ever before? With stay-at-home orders around the world, many of us have adapted to a new way of life: working from home, Zoom calls instead of going out with friends, and a whole lot of Netflix on the sofa. Even if you’re staying true to your yoga practice, the additional hours on your bum instead of your feet can take their toll.
Never fear––we’ve got the antidote to all that couch dwelling. This week’s yoga classes are designed to help you squeeze in more standing and more quick yoga sessions throughout your day. But first, let’s delve a little deeper into why all that sitting can leave you feeling not just physically stiff, but also mentally cloudy and emotionally stagnant. We store unprocessed emotion in our hips, so it is vital for our hips to be open and healthy, not just for the physical body, but also for emotional well-being.
Prolonged sitting wreaks havoc on our spine, pelvis, and muscles and ligaments. A seated position shortens the hip flexors and psoas at the front of the hip and tightens the hip rotators. The outer hip and buttock work intensely to level and stabilize the hips. Getting up off the couch and practicing standing yoga poses will aid in creating space in the psoas, rectus femoris, and sartorius to provide freedom in the pelvis. Also, standing poses build stability and strengthen the hip stabilizers like the gluteus medius to protect your lower back.
By working to keep the psoas and hamstrings supple, you create space and freedom for your spine, which assists in alleviating lower back pain that accumulates from being sedentary. Standing poses like Tadasana (Mountain Pose) and Virabhadrasana poses (Warrior poses) provide a myriad of benefits for improving posture by strengthening the bones, muscles, and ligaments. Balancing postures help address imbalances and work to bring the body back into proper alignment.
It’s a great idea to stand up every thirty minutes or so and walk around the room, strike a yoga pose, or perform some gentle stretching. By breaking up the hours in a seated position, your body can stay healthy, your mind has a chance to clear, and your emotions elevate. Taking a quick yoga break once or more during your day can also keep you feeling your best on every level. Try one of this week’s offerings and see for yourself!
Jackie Casal Mahrou - 15-Minute Yoga Reboot (FREE class)
Elise Fabricant - Stand Up & Yoga!
Keith Allen - Hips & Leg Love
Dia Draper - Get Up, Stand Up: Lumbar Love
Solyanka is an old Russian soup that, in its original form, always contains a lot of meat. The most classical version includes 7 different types of meat, including kidneys. So the recipe I am sharing with you is definitely not an authentic one, but it sure is delicious. I promise you that the taste is still very similar to the original one and is so much better for the body. If you have a meat addict in the house, feel free to let them add some meat products (leftover roast, frankfurters, salami, whatever they like) to the soup after it is ready. I do add eat meat sometimes, but I don’t feel it is necessary to use it in this recipe, and I definitely would never add 7 different types of meat in my soup. Who would even have so many various meat products just lying around in the fridge?
Anyhow, meat or not – the essential things in this recipe are onions, pickles, black pepper, tomato paste, and olives. The mushrooms are definitely not mandatory, but I like mushrooms, and they fit well here. The soup needs to be sour, salty, and a little spicy from black pepper. I sometimes also add capers and lemon slices if my pickles are not sour enough. All in all, it is a balancing act as most soups are.
To serve, I recommend enjoying a slice of dark rye bread with the warming bowl. Many people in Estonia also like to add sour cream directly to the soup. I personally am not a fan of sour cream in a hot soup, but as 90% of people seem to love it I figured, it would be good to give you this recommendation too
Vegan Solyanka Soup
Cooking time: 30 minutes
Serves: 4
3 large onions
2 celery stalks
1 tbsp rapeseed oil
6 large sour pickles
10 oz mushrooms
1 cup of tomato paste (the strong stuff of at least 25%, nut just jarred tomatoes)
4-5 cups of hot vegetable stock
Freshly cracked black pepper
2 bay leaves
20 black olives
Peel and chop the onion (I like to use half circles in this recipe, but it doesn’t really matter). Chop the celery. Place both in a pot with the oil and sprinkle of salt, and throw in the bay leaves. Sweat at medium temperature, giving it a mix every few minutes until the onion is translucent and slightly starts to brown.
In the meantime, chop up the mushrooms and add them to the pan once the onion is translucent – increase the heat and let the mushrooms mingle with onions and celery for a few minutes.
Chop up the pickles and add them to the pot with tomato paste. Mix everything well and season with a lot of black pepper.
Pour the veggie stock and give the soup another mix. Add in the halved olives, taste and season the soup more if you feel like it.
Leave to boil for 5-10 minutes and serve with rye bread.
The Inspiration Download interview series features different people who are bringing ideas to life and sharing something with the world that they are passionate about, whether it's through teaching yoga, creating a business, doing work in their community, creating art, hosting events, bringing to life new wellness products, or more.
These interviews highlight real people who have brought ideas to life and give real-life insight and inspiration on their processes and journey.
This session is with Sandra Bracy-Toscani, a Berlin, Germany based yoga teacher.
Sandra's Bio: My journey began in chaos. I was insecure with talking in front of people, I oftentimes had panic attacks & not to mention, an issue with self-love and self-esteem. Better to say I never experienced high self-esteem and self-love.
I, always being attached to men, subconsciously put them in front of me. A position I should have held for myself. Until one day I decided I wanted more from my life, and so my story began. I began to stand up for ME. I began to connect with ME.
I then started my Yoga Teacher Trainings, my Dance Therapy Education, studied about Self Love, different techniques on self-care, and the inner workings of myself.
Because SELF LOVE is a never-ending journey; I know that it will never end, from day to day I will learn more about me, and with each day I will grow in strength.
So, with all that I have uncovered within the field of self-love and personal compassion. My mission at present is to assist in the unfolding of those women that find themselves crumbled. To do my best as my clients and I journey hand in hand, to retrieve those aspects of themselves that have been forgotten.
What are you passionate about sharing with the world and how does this inspire you?
I’m working a lot with movement, from yoga, to dance, traumatic release, to Women's Circles about self-love through movement. This is my way of healing. So my passion to share is, connecting with people, sharing what I have learned in the past years and giving this as a gift to others. You do not have to be a professional in anything. So I try to remind my students, friends, and movers all the time to look inside, express, and distance themselves from any shame society teaches them.
It inspires me because each of us is an individual. So with all the classes I teach, you can see something new; new expressions, new smiles, new processes, which lead to growth.
How does your at-home yoga practice benefit you?
I can finally follow classes from friends and teachers all over the world. It unites us through different styles of teaching and practices. Secondly, it gives me the feeling of traveling. I had so many workshops online, with friends from all over the world, which makes for the feeling of connecting internationally.
Why do you think it can be hard for people to show up to yoga regularly?
I think many people do not see yoga as a lifestyle, more as a sports program that they can change anytime. Instead of going deeper and deeper with their practice and seeing themselves growing from inside through their practice.
How would you encourage someone to stay consistent in their yoga practice?
Learn more about the history of yoga & more connection of breathing and movement.
What do you think about the current yoga culture?
I think many people use the word Yoga for advertisement rather than a lifestyle.
What brought you to teaching yoga?
Yoga helped me a lot through my panic attacks in the past. So I started to learn more and more. I am interested in giving this feeling of healing to others.
How has teaching evolved for you as you continue to teach? Do you stay consistent in your style of teaching or does it change?
I started planning my classes with a certain topic. I listen more to my intuition. My practice has changed completely if I compare it to the beginning. I now really love Yin classes, but also my Vinyasa Flow classes changed completely. I try to always practice different styles and take the most beneficial parts and implement them into my classes.
What are the qualities of an excellent yoga teacher for you?
To be creative, and have the ability to give students the ability to forget about the outside world. I like it when teachers try new things.
How have other teachers helped you as both a student and as a teacher?
It is like going to school. From each class, you can learn something new. For instance new cues, new adjustments. But also as a student new styles of teaching.
What is one of your favorite postures and why?
Half-moon (Ardha Chandrasana) is my absolute favorite. Why - because it takes a lot of discipline and forces you to focus on your breath, to activate your Uddiyana bandha, and stay present.
What are some books or podcasts you recommend?
My favorite books are: Attached by Amir Levine, Eastern Body, Western Mind by Anodea Judith, Healing the shame that binds you by John Bradshaw.
What keeps you motivated?
Joining different classes & also different activities. I am attempting to diversify more instead of doing one thing.
Why are rituals or practices important in modern life?
I think that ritual keeps you present. For example, I have a morning and evening gratitude practice, or a yoga and dance class and it allows me to forget my surroundings and brings me back to now.
What is the key to feeling balanced for you?
Moving my body.
Where are you from?
Germany
How do you think where you are from or where you live has shaped you?
I lived for a while in Koh Phangan, Thailand. I lived there in a huge spiritual community which opened my eyes.
How do you have good relationships in your life and why is connection important to you?
I would say, open communication is the goal. Always communicate your boundaries and your needs. Do not feel ashamed to say out loud what is going on in yourself.
Do you like to have a regular schedule?
I do not like maintaining a regular schedule. I love to plan each week from the beginning and have different structures of appointments. It makes me feel free.
What is one of your biggest blessings?
I love to help people and be there for others.
What helps you in your life?
Again, movement helps me a lot, but I’ve learned to first take a moment to listen inside before making decisions.
What is one of your wildest dreams?
To open a hostel on the beach next to the ocean. Where I can combine yoga, nutrition, and movement altogether and still maintain the feeling of traveling.
What keeps you grounded?
Kundalini Yoga
What are you grateful for?
To be able to feel love, having a healthy body, and access to healthy food.
Connect with Sandra on her website or Instagram:
www.sandratoscani.com
IG: @sandragiveslove
Practice yoga from the comfort of your home right now, to experience the freedom from anxiety Sandra describes.
Now that 2020 is behind us and we're settling into 2021, it’s time to start looking ahead to the future, even though we're still living in a pandemic. Given how difficult the past year has been for all of us around the world, if you’re having a hard time thinking positively, you’re not alone. There’s no guarantee the rest of 2021 will be perfect, but with the right attitude, you can still make the most of the year ahead.
Here are 6 simple tips to foster and maintain a positive outlook throughout the year:
1. Commit to Positivity
Life is full of challenges and the only thing that really matters is how you respond to them. Instead of reacting to difficult situations with negativity or fear, embrace the opportunity to rise above. Commit to starting each day with a positive attitude and be mindful about how you act in the face of difficulty.
2. Get a Handle on Negative Self-Talk
Though you may not always be aware of it, we all have a stream of self-talk running through our heads. It may seem harmless but using negative language even in your own thoughts can affect your emotions and how you perceive the world around you. When you notice yourself thinking negatively, try to reframe your thoughts in a more constructive if not positive light.
3. Set Goals for the Rest of the Year
You can’t always predict what life is going to throw your way but setting goals for yourself may help you keep moving in a forward direction. By setting short- and long-term goals for the year ahead, you’ll feel like you’re making progress. Each milestone you hit will serve as motivation to strive for the next.
4. Take Time to Unwind
Stress is a constant in life for many people, but if you don’t take time to unwind that stress can start to negatively affect your mental and physical health. It’s important to take time for yourself on a regular basis, even if it’s just 30 minutes a day. Make time to do something you enjoy or give meditation a try. Yoga is a great activity for stress relief as well and you can find online yoga classes and instructional videos online to get started.
5. Be Grateful for What You Have
It’s too easy to get caught up in the things that don’t go your way. If you want to maintain a positive outlook, however, you may want to shift your focus to the things you do have and away from the things you don’t. Start a gratitude journal to make note of the things you have to be thankful for and you may find that, over time, you find it becomes easier to recognize the good things over the bad.
6. Don’t Be Afraid to Ask for Help
Changing your attitude can be difficult and it may not be something you can do entirely on your own. Speaking to a licensed therapist – or even a trusted friend – can help you pinpoint some of the triggers for negativity in your life as well as patterns of negative thinking. Talk to your healthcare professional or schedule a telepsychiatry consultation to get the help you need from the comfort of your own home.
Life is unpredictable. There’s no guarantee that this year will be completely different from the last, but you have the power to choose how you respond to the challenges life throws your way. With a positive attitude and a little self-awareness, you can make 2021 a year to celebrate.
By Amelia Ma
Amelia Ma is a freelance writer with over 10 years of experience from San Francisco, California. She enjoys writing articles for professionals that are interested in self-improvement, health, and wellness.
Ready to feel uplifted? Try these free yoga classes from home!
Head Up, Heart Strong with Christen Bakken
How are you handling conflict and challenges these days? Is there adequate space in your reaction time or has the stress of the last year amplified to a point where you aren’t quite as patient and kind as you could be? If you’ve experienced more fear and edginess and anger, you aren’t alone. This week, we’re focusing on cultivating your own unique sense of grace and strength in your yoga practice.
The word grace derives from Old French and means “pleasing quality” or simply a pleasing way of moving or behaving. A graceful person is one with poise, decency, honor, and elegance. Sometimes if you’re being pushed to your limits by the events of the world and personal circumstances, it can be difficult to react gracefully. Developing grace under pressure is one of the greatest gifts yoga can impart.
Yoga encourages us to become aware of how we are feeling by creating stillness within. During challenging times in life, it can be easy to slip back into a fight or flight mode and react to what’s happening around you instead of reacting from a place of quiet strength. So, through asana, pranayama, and meditation, we tap into our inner strength and true natures. By turning our senses inward, we recognize our authentic selves and can work to refine our outward expression.
Yoga helps us react with more grace and poise in every aspect of our lives. For example, you hear about the concept of “letting go” often in yoga class. Whether you’re letting go of tension in your muscles, freeing yourself from repetitive negative thoughts, or releasing emotions that no longer serve you, you are clearing space for more inner strength. An example of grace in action would be choosing to forgive a past wrong committed against you. When you forgive, you’re able to move on.
When we feel lighter within, we are also more mindful. Mindfulness translates to a strong yoga practice because we’re embodying grace through asana and breathwork. The more disciplined and present we are on the yoga mat, the more we hone our poise and elegant expression.
Every person's embodiment of grace will be unique and yoga can help you discover your own graceful qualities. Explore these fantastic yoga classes for movement and inspiration.
1. Shannon Paige - Strength for Grace
2. Christen Bakken - The Next Right Thing
3. Mark Morford - Absolution Flow: A Call to Arms
4. Pradeep Teotia - Practice with Grace
We’re entering mid-winter here in Colorado, and if you’re like us, the cold weather and extended time inside might be starting to get you down. To counter those wintertime blues, we like to cozy up at home and make healthy comfort food – like today’s recipe: Herbed Turkey Stuffed Squash!
This is a recipe that I (Jo) and my husband, Adam developed together for our family. Cooking is one of our favorite things to do together – we’ve developed several recipes from our new cookbook, Conscious Cleanse Cookbook together, including the Squashie Pancakes and Curry Chicken Salad.
Cooking nourishing, healthy, delicious meals for ourselves and for our 6-year-old and 8-month-old kiddos brings us connection as a family and a lot of joy, and we want to share some of that joy with you today with this recipe. This is one of our go-to healthy comfort meals – it’s warming and filling, perfect for a cozy meal by the fire.
You can easily make it totally plant-based by swapping out the turkey filling for one made with chopped mushrooms, quinoa, or chickpeas.
This recipe falls into our 80:20 Lifestyle category because of the food combination – during our cleanse we eat proteins (like turkey) and starches (like winter squash) separately to help ease digestion and encourage detox. To learn more about our online program, including our cleanse and 80:20 Lifestyle, click here.
We hope you enjoy this recipe, and let us know if you try this recipe in the comments below. We love hearing from you!
With love and cozy comfort food,
Herbed Turkey Stuffed Squash
Yield: 4 servings
4 small acorn squash 1 onion, finely chopped 2 cloves garlic, minced 2 carrots, finely chopped 1 stalk celery, finely chopped 1 apple, finely chopped 2 TB. olive oil 1 lb ground turkey 2 tsp dried rosemary 3 TB. parsley finely chopped 1/2 tsp Himalaya sea salt Ground black pepper to taste
Instructions: Preheat the oven to 450 degrees F. Using a long serrated knife, cut squash in half. Scoop out the seeds. Place squash facing up in a large baking pan. Brush with 1 tbsp of olive oil. Bake for 30 minutes.
While squash is cooking, warm 1 tbsp of olive oil in a skillet over medium heat. Add onion and garlic, and cook until translucent, stirring occasionally. Add in ground turkey, and cook for 7 to 8 minutes, stirring and breaking meat into pieces.
Add in carrots and celery, and cook for 3 to 4 minutes. Add in remaining ingredients, and cook for 2-3 more minutes.
Divide the turkey stuffing between the squash. Place squash back in the oven for 20 minutes, or until meat is golden brown. Sprinkle with parsley. Serve warm.
The yoga sutras say “Through transgression of the original rules there is non-attainment of the goal.”
So what are the rules—or even the goals- in life as we know it and to live now in the midst of a pandemic? Many of us are still looking back at how it was a year ago, putting everything in our lives on lockdown as we wait, and wish and hope life will be ours again in three months, six months, or a year.
Even our friendships are affected and changed during the pandemic. Suddenly they feel distant, uncertain—practically unknowable.
It’s almost like we have returned to when we were about 5, and there was a thing called an “imaginary friend.”. It was someone you invented, who didn’t actually exist but that you talked to and played games with and basically hung around with in your mind.
Over the past 8 months, we seem to have returned to a life of imaginary friends. People who once were so real and such a presence in our everyday life now feel imaginary because we never actually see them in person and while they continue to exist somewhere in the world, they’re just not here in ours.
Perhaps it’s more accurate to say they have become E-maginary friends!
Our real friends have become characters on our computer; like our Netflx friends such as Elizabeth in The Queen, or Emily in Paris, or Daphne in Bridgerton.
Our friends too have names and stories and we can see them if they post a picture of themselves on Facebook or Instagram and we can actually talk to them on zoom or the phone, but just like our Netflix friends, we can ONLY spend time with them through a machine.
Suddenly every relationship is a long-distance one. Even our yoga has become screened off—from being a shared activity in a special room filled with a group of living, breathing, people, it is now a solitary experience in a not so special room in our house or apartment that we can’t seem to get out of.
We have heard over and over again in our practice that we need to strive to be here now! To be present in this moment!
Some days, these days, it feels like all we have are moments. There is little other activity –just time passing. Moment after moment.
But wait a minute—what if we put those moments to good purpose?
Maybe we can redefine moments. Maybe there is a possibility for a new way. Perhaps, in this moment to moment, in what feels like an undirected, unfocused, freefall life, we can find some enlightenment, make our own rules, and find a new perspective. We can make our lives real again.
Perhaps yesterday we had an office, a job, places to go, and people to see. And, if we are honest, we may remember how many times we wished we didn’t have to go there, do that job, or see those people! We fantasized about how we would spend our time if only it really was our time and not being meted out according to the rules of others.
Well, it is our time now!
And our yoga is a way to connect with it, and our mind, body and soul every day. Even if we feel we are practicing yoga alone at home, and may be one solitary person in our room, we are also one with the universe.
The very meaning of the word yoga is to join, to yoke together. And it is through our quiet meditation, our asanas, our spirits, hearts, and breath that we are united with all others in friendship, love and peace.
And every time we get on our mat, in rooms around the world, we are one trikonasana closer to attaining our goal!
By Gaillane Grosso
Gallane is a creative director/writer with a long career in advertising and PR. She has written a novel called The Other Side of NIce and served on the board of directors of the Iyengar Institute in New York. She has been practicing for 35 years--gratitude to Eddie Stern, Rodney Yee, Colleen Saidman Yee, Seane Corne, James Murphy, Debby Green, Karine Plantadit, Erika Halweil, Alison Cramer and so many more gifted inspirational guides.
Practice yoga from the comfort of your own home, and energetically connect with others around the world here!