“The fastest way to bring more wonderful examples of abundance into your personal experience is to take constant notice of the wonderful things that are already there.” ~ Esther Hicks
In the United States, we’re observing Thanksgiving this week, which is usually celebrated with gatherings of family and friends and a bountiful feast. In 2020, this type of celebration may not be possible and many people may be alone. It’s time to shift the focus inward and examine all the gifts you do have, regardless of external circumstances. Cultivating an attitude of gratitude creates more positivity and joy in your life.
Many of us can easily slip into a pattern of focusing upon what we want and desire in our lives and thus lose sight of what we already have. Yoga philosophy focuses on shifting our perspective or polishing the lens through which we view the world. Life isn’t easy––we all traverse through difficult times whether that’s illness, death of a loved one, loss of a job, or loss of love. Mourning what is gone or anxiety about what is coming can mire us in a pattern of negativity and focus on what is lacking in our lives.
We’re not saying pretend everything is sunshine and roses. We need to deal with our stuff in order to progress along this journey called life. But by choosing to cultivate an attitude where we focus upon what we do have––the ability to practice yoga, the beauty of a sunset or the feel of the breeze kissing our cheeks, whatever it may be for you––there is always something to be grateful for. Always.
One of the best ways to feel more abundance and love is by sharing it with others. Ever notice how often your heart warms when you are giving to others as opposed to receiving? Reaching out to someone who is going through a tough time or smiling at a stranger or paying it forward in any way that resonates with you makes a difference in not just the other person’s life, but your own.
Another way to recognize all the gifts you possess is by writing down three things you’re grateful for every single day. What we focus on expands and the more we focus on our gifts, the more positivity becomes our default setting.
A great way to pay it forward is to give someone the gift of unlimited yoga at home, and content that will benefit their well-being, from purchasing a gift membership for someone from our Black Friday Sale!
This week, we offer you four yoga classes to help you settle into a sense of well-being, gratitude, and abundance.
1. Christen Bakken - Metta Meditation
2. Alanna Kaivalya - Give it Away Now: The Practice of Asteya
3. Elise Fabricant - Awaken Your Generous Spirit
4. Mark Morford - How to Get Lucky Vol. 2 : Get Luckier
Vegetables are good for you. I am sure everybody knows this. But still, people usually don’t eat enough of those. I hope you are an exception and eat at least five handfuls of vegetables every day. But if you are struggling, here is a good recipe that counts towards the five servings a day. If you also add a salad to the side, it might very well be that you’ll cover all your official vegetable need for one day with only one meal.
Of course, I am not stopping there – I like to keep all my meals bright, light, and naturally colorful – some purple cabbage here, a few orange carrots there, a red apple as a snack, and many greens throughout the day. I like to think that the more colors we eat, the more necessary nutrients we get from food.
Healthy or not, these cabbage patties are just plain delicious. I usually eat them straight from the pan, but they are even more filling next to a green salad or a rice bowl.
Red Cabbage and Potato Patties
Cooking time: 25 minutes
Serves: 4
Ingredients:
1/4 red cabbage, grated
3 medium boiled potatoes
1 large onion, chopped
2 oz chickpea flour
½ tsp turmeric powder
1 tsp cumin powder
½ tsp ginger powder
Salt and pepper, to taste
Oil, for frying
Instructions:
Mash the boiled potatoes. I just crushed them with my hands, but you can also use a potato ricer.
Add the grated red cabbage, chopped onion, chickpea flour, and all the spices and mix well.
Divide into 8 equal parts and form patties between your hands. If the mixture is sticky, wet your hands lightly.
Fry on both sides until nice and crispy.
Serve with fresh salad on the side.
By Kadri Raig
Yoga for Weight Loss with Kristin Gibowicz
It's too easy to be on edge all the time these days. Technology addiction, political tension, being busy all of the time, consistent worry. Many of us are plagued with some or all of these things on a daily basis. More and more of us are reporting feelings of anxiety regularly. It's important we do things regularly to counteract feelings of tension, and let our minds and bodies unwind, chill out, and relax and remember we have the power to create peacefulness and well-being in our lives.
It doesn't always have to cost a therapy session, retail therapy, or big trip to feel better. There are simple things you can do, right now, that are completely free, that can help you relax and chill out.
Here are 10 free ways to relax, right now:
1. Journal. Put a pen to paper, and let your imagination run free. Journaling has been proven to reduce stress. There is no correct way to journal.
One way to journal is to make gratitude lists. I like to list the first 10 things I'm grateful for in a given moment, and have hundreds of these lists from over 10 years. Journaling can instantly boost your mood, so do it as often as possible.
2. Yoga. Okay sometimes yoga can cost a little bit (online yoga can be affordable). But for those of you with enough experience, rolling out the mat doesn't need to cost anything. You can get onto your mat, start breathing, and see what happens without the guidance of a teacher. There's nothing like the openness and ease one feels after a satisfying yoga session.
3. Meditate. Close your eyes and tune inwards. In fact, this free activity gives you so much back in return, from a calmer mind to better health. Meditation can lead to elation.
4. Go for a Walk. If in doubt, walk it out. Sometimes to get out of our own heads, we need to put motion into our bodies. Go for a brisk walk. If it's cold out, bundle up and enjoy the crisp air. It doesn't take long to change your perspective on a wander. Go for a walk without a destination in mind at the start, and see where you end up.
5. Make Tea. It might have cost you a little to have tea in the house, but a cup of tea can be the perfect antidote to stress. If you're feeling jittery, non-caffeinated teas, like peppermint, are your best bet. Take slow sips and feel the tea soothe your whole being.
6. Sing or Dance. Put on your favorite tunes, move you body, or give those vocal chords a good blast. There's nothing like letting yourself get lost and immersed in the beauty of music.
7. Call a friend. Bonus points if you pick up the phone (or computer) and call a friend you love that you haven't spoken to in a while. Even a video message works here. Pick people you love, and reach out to speak or spend time with them. It's one of the best ways to take us out of our own problems.
8. Have sex. Sometimes we all need a release, so there's nothing wrong with indulging. Enjoy time with your partner, or be open and magnetic to ecstatic sexual experiences that uplift your soul and well-being, and they'll come to you. You can make love to yourself instead if that is a better choice for you presently. Balance is everything and in yoga philosophy, retaining sexual energy is said to increase your superpowers (basically, enjoy yourself, but don't obsess or be desperate for anything)!
9. Read. Chances are there is something in your house that you've been wanting to read. If this one needs to cost you a bit, treat yourself. Otherwise, treat yourself with the time to something you've been wanting to read in your home. Reading is healthy for your brain and helps us stay present.
10. Nature time. Sitting in the park counts too. Fresh air, greenery, and time to reflect. Sometimes it really is that simple.
Remember, you're always a choice away from doing something to take you away from stress and anxiety and always being on the go, to being in the flow, present, calm, and enjoying yourself. Play with some of these ideas on this list, when you need to relax and unwind.
By Nicki Mateo
Nicki Mateo is an independent artist and author, who enjoys pushing boundaries, yoga and meditation, creative energy, and breaking down stereotypes.
Need to chill? Do one of these 30-minute free yoga classes, at home, right now.
25-Minute Full Body Yoga with Keith Allen
Self-care is an all-encompassing term that we tend to hear a lot, but what actually is self care, and why is it important?
Self-care means taking care of your body, mind, and soul - every day, not just when you’re feeling run down. This can include eating healthy, doing positive activities, and taking some time out for yourself, in order to stay happy and healthy.
Sounds easy enough right?
However, it’s not always as straightforward as it seems. Take into account our busy lives, working hours, and all those daily tasks we need to do, and it can be hard to find some time for yourself. Self-care activities are usually the first to go off the agenda when we’re busy, and sometimes we even can feel guilty for taking time for ourselves. However, there are some easy ways to incorporate self-care into your day to day life to ensure you’re getting the ‘me time’ you deserve.
Get Enough Sleep
We’ve all had those days where we just didn’t get enough sleep, and it impacts us negatively. Sleep has a huge effect on both your mental and physical states, and not getting enough can actually cause health issues
In order to get enough sleep, start thinking of it as self-care, rather than a necessity. Try not to eat or drink much caffeine or sugar in the evening, to get yourself ready to fall asleep easy. You can also add in something that de-stresses you before bed, so you’re not lying down with racing thoughts or anxiety. Finally, make your sleep space distraction-free, removing electronics, so your bedroom is dedicated to getting a good night's sleep.
Daily Exercise
Exercise is good for your body, but also your mental state as well. Working out can improve your mood and help to reduce depression and anxiety, as well as improve your confidence. You’re probably going to find it hard to hit the gym every day, but things like walking, yoga, or at-home workouts may be easier to fit into your day to day schedule. Try to create a routine that works best for you, for the best results.
Eating Right
What we put inside our bodies has a huge impact on our health. Our food can either keep us healthy and happy or cause us to weight gain and contribute to diseases and health issues. Eating well can also help to keep your mind active and alert. Healthy food not only makes our bodies feel good but helps to reduce long-term issues in the brain like memory loss. That’s not to say we should only eat healthy foods all the time - treats are important too! Eating well for self-care consists of a healthy balance, and listening to your body.
One way you can start to eat healthier is to take the time to cook yourself a meal every now and again. When you make something from scratch, you’re more aware of the nutrients and ingredients that are going into your food, and you’re more likely to make healthier choices.
Learn to Say No
Saying no to others can be hard, especially when we’re used to trying to please other people. You might feel like you have to help when people ask for your time, but if you’re stressed out or busy, saying yes to people can actually lead to you feeling worse, burnt out, or anxious. Setting boundaries and saying no when you can’t be there for others is a key practice in self-care, and it will help you claw a little ‘you-time’ back into your life.
Take a Trip
This one might take a little planning, but finding the time to get away for even a day can make a big difference, and is a great way to indulge in some self-care. Solo travel can aid you in disconnecting yourself from your day to day stresses and relax. Try to take some time from your busy schedule and just do the things you want to do for a day.
Get Outdoors
Something as simple as going for a quick walk outside is the best form of self-care. Being outside can help you to reduce stress, and fatigue, making it a perfect way to combat depression. Getting outdoors can help you to improve your sleep, as well as help you be more mindful.
Spend Time with Animals
One of the cutest forms of self-care is spending time with a pet. It’s no question that animals can bring a boost to our days, with studies showing that people suffering from conditions like PTSD and depression improved after spending time with service animals. Pets like cats and dogs can also help to reduce stress and anxiety, as well as provide us with unconditional love!
Organize your Self-Care
When we feel stressed out and overwhelmed, it’s hard to find time for self-care. Getting organized is a key step in taking care of your life and becoming healthier. Small steps, like keeping a diary or a calendar can immediately help you feel less stressed, by writing down your daily routine and responsibilities, and will help you identify your free time where you can do things for yourself. Scheduling in this self-care time will help you stick to your plan and actually take some time to yourself, instead of telling yourself you’re too busy.
This could be something as simple as scheduling in an extra 10 minutes before you go to bed to read a book, or fitting in a quick yoga practice when you wake up - or you might decide to dedicate an entire day to yourself.
Want to get in on the self-care? This week's classes encourage you to be gentle and take it easy with yourself. It's okay to be lazy AND still get your yoga in. This week's classes will help you be gentle and nurturing towards yourself, while still practicing, instead of needing to push and force all the time.
By Amy Cavill
1. Jackie Casal Mahrou - Gentle Hatha Yoga: Journey Inward
2. Caitlin Rose Kenney - Full Body Gentle Flow
3. Dana Smith - Lazy Day Yoga
4. Channing Grivas - Super Lazy Restorative
The physical practice of yoga is built around Yoga Sutra II 46 Sthira Sukham Asanam, which means the posture should be a balance of effort and ease or strength and softness. For many of us yogis, it can be more difficult to access the ease and softness. But without these important qualities, you can’t find that sense of balance in your practice and in your life. If you are too rigid, that’s a lack of stability. If you’re too limp, that’s also unstable. Allowing yourself to be gentle and receive can be a challenge, but the benefits are numerous.
In yoga, we’re seeking a sense of Samadhi, the state of mind where your attention is clear, focused, unwavering, and relaxed simultaneously. One of the lessons on the yoga journey is discovering the difference between being and doing. In active Yang practices like Ashtanga and Vinyasa, it can be easy to focus on the movement and the strength required to fill out the shape of Virabhadrasana (Warrior) I or Natarajasana (Dancer’s Pose). We are accustomed to working hard, right? But if you push too hard, you’ll fall over or possibly injure yourself. To truly achieve Sthira Sukham Asanam in a pose, it is a dance between relaxing your body and mind, just as much as it is working to ground through your feet and expand your arms up toward the sky.
Slowing down and giving yourself permission to receive and enjoy slower practices ultimately makes you stronger in everything you do. In Yin and Restorative yoga, it is perfectly acceptable and necessary to be passive and simply breathe. It’s an opportunity to soothe your nervous system and rejuvenate your endocrine and digestive systems. You garner so many benefits from simply lying in a supported supine twist or savasana, so why can it be so hard to allow yourself to relax?
We’ve all heard that the strongest trees bend so they don’t break. It’s the same with us. We want to be supple, not brittle. Time spent in a more “lazy” style of yoga will ultimately help you be your most balanced self not just in your yoga practice, but in your life. This week's yoga classes will help you be gentle and nurturing towards yourself, while still practicing, instead of needing to push and force all the time. Enjoy!
I just counted, and I have 7 different pancake recipes up in my blog. And I have at least the same amount written down on post-its and waiting to be on the blog soon.
Why so many? The answer is pretty simple. I often make pancakes on Sunday mornings, and since I usually do my weekly shopping on Sunday evenings, I often have run out of an ingredient, so I just replace it with something different, and voila – a new recipe is born. Usually, it works out well (there have been some disasters too, but these will definitely not be featured anywhere)! These chocolatey pancakes are a big success, and I have made these many times by now. As a bonus, the cottage cheese gives these pancakes an extra boost of protein compared to “regular” pancakes. If you want the pancake recipe to be dairy-free, you can substitute the cottage cheese with a vegan yogurt instead.
To serve, I recommend strawberries, but if they are not in season, I would instead add something else. Mango is very lovely, for example, and if you are a real chocoholic and feel extra indulgent, then chocolate sauce would be a good addition.
High-Protein Chocolate Pancakes
Serves: 2
5 oz cottage cheese (dairy-free substitute: vegan yogurt)
2 organic eggs (vegan substitute: whipped tofu or mashed bananas)
2 oz all-purpose flour
Pinch of salt
1 oz unsweetened cocoa powder
1 tbsp agave syrup
0.5 cup water
Coconut oil for frying
Strawberries to serve
Mix the cottage cheese and eggs with the stick blender.
Add the flour, a tiny bit of salt, cocoa powder, agave, and blend them all together.
As the last ingredients, add water, but not all of it once – flours can be different, and maybe you do not need all of it.
If you are happy with the batter consistency, fry the pancakes on medium heat until they are crispy from both sides.
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.
New Moon: November 15th, 2020.
This new moon marks a pivotal point for relating, harmony, and the balance of universal forces. This shift is intended to change relating, yes, as this has been shifting along the collective for the past 6 weeks. There can be a shift in desires, in comforts within the external world. This shift creates a wobble within the wheel. A wobble that will break away the dross- the non-essential.
This allows alignment to usher in expansion, and an expansion that will create greater alignment from within. Do not overdo. Do not go against this energy through ‘grasping’, clarity will get lost in control mechanisms. They will fall short. It is not your will power that will rectify, but your being. Surrender, acceptance, and awakening are the natural forces that will move you forward.
Tapas, Tapas, Tapas. In yoga this is known as austerity, or the removal of the non-essential. During this time of harmonizing internal and external forces will occur more within the unconscious mind. There is a shift in relation to external, this shift in relating will shift your reality, your possibilities, and thusly awaken new options. You see, when a shift within the inner world of relating, and seeing occurs, then the outer manifestation will transform. This is that point.
Turmoil will arise and fall, it is important to practice twists, and vinyasa at this point. Move the energy to steady the mind.
Again, it is not your will power that causes this transformation, but divine order. Be the vessel.
Lastly this new moon is marking a greater balance, and awakening forward movement towards one’s inner gifts. Insights, creative ideas, and new ways to apply yourself are stirring. This is the new awareness, but you must also remain ready. This position marks a ‘readiness’ luck will come your way. It will be in a unique form for everyone. The fruition of this new energy, this new awareness will become more steady by the New Moon in December, during Sagittarius season.
During this period, be ready for your greatness, for new ideas, collaboration, for sparks of understanding and new connections.
Let divine work it’s magic through you. What is not meant for you will naturally break away. Do not hold onto relationships, endeavors, or business that didn’t work in the past. Every form of relating has brought you to this moment. To the new way, you will hold yourself and this world.
Depending on your unique chart there will be variations within these planetary energies. To learn more about your planets and, book a full astrology reading here. Book a fixed star reading to understand your mental/emotional body and how to empower your yoga through your lunar birth star.
By Geenie (Gemma) Celento
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.
Practice Geenie's Yoga & Astrology program now!
It was Henry Ford who said, “Whether you think you can or you think you can’t, you right.”
The quote alone shows that whatever plan we have, whatever dreams we wish to aspire to, and the position we aspire to reach begins with the mind. That’s how critical our mind is. When people count their assets, they often think of their bank accounts, real estate holdings, stocks, and tangible assets that they have acquired over the years, and yet, they forget to add their mental toughness to the list, which can be more important than all of these other external things.
Several factors contribute to an individual’s success in life: fulfillment of basic survival needs, education, and time are important factors contributing to a person’s well being. However, mental energy is the most important as people lack the drive and physical energy to conquer their dreams without it. This is why scientists and researchers all over the world stress one’s good mental health, and even more so during times of academic and life pursuits
Does mental toughness outrank one’s talent and intelligence?
More often than not, it isn’t talent and intelligence that helps an individual succeed in their endeavors. Instead, it is the passion and perseverance, the grit, that makes all the difference. This drive and motivation to finish what they started are why some people make it, and some don’t.
By that theory, we don’t mean talent is overrated because it is not. But hard work, perseverance, and commitment to practice one’s craft consistently can help an average Joe outrank his prodigiously gifted peers. Talent and intelligence can take someone so far, but a lack of mental grit and toughness can hold them back from achieving their true potential. This theory applies to several fields.
A University of Pennsylvania study found that students who have more mental toughness than those with more intelligence scored higher in their SATs and had higher GPAs.
So how can mental toughness be instilled and applied in a variety of fields? Here are some pointers to increase your mental toughness.
1. Build Good Habits
Motivation is one of the essential factors in developing one’s mental toughness. However, it can be fickle and can come and go. However, if an individual is motivated enough to form good daily habits, they are able to stick to a rigid schedule and work towards their goals with commitment. Building good habits, such as doing yoga every day, has been found to help create change in people’s lifestyles and even fix chronic diseases. Consistency is key to developing one’s mental toughness.
Successful people are able to overcome their daily challenges and distractions and manage to get back on track. This is usually possible because they’ve developed a system through which they can focus on their important stuff. When one develops a routine set in stone, they can stick to it regardless of the amount of motivation they have on that particular day. It is human to slip off one’s routine time and again, but mentally tough people pick themselves up and get back on track as soon as possible.
2. Practice Mindfulness
Mindfulness is a great therapeutic skill that can help individuals get a better sense of what they want through an awareness of their own thoughts. Mindfulness and meditation also works to reduce anxiety and depression. People can make mistakes due to a brief moment of weakness or stress. The best way to deal with such obstacles is by practicing mindfulness.
The art of mindfulness is a practice that has been practiced for the past 2000 years or more and is a scientifically proven way to bring your awareness into the present. By simply existing and reveling in your existence, you can strengthen your mind and its strength.
3. Set Your Goals
Mental toughness can mean different things for different people. For some people, it is finishing an obstacle course; for others, it can mean studying a certain number of hours every day. For some, it can mean resisting the urge to pick up a cookie, while for others, it can mean picking up and eating a cookie without feeling any guilt. What works for one person doesn’t necessarily mean that it works the same for someone else! It is crucial for you to decide on your own goals.
Being mentally healthy is not a tangible quality, but it is tied to tangible actions. By consistently setting goals on what you want from yourself and committing to making them happen, you can mold yourself into having a more vital mental capability. One cannot only be tough by thinking about what they’re going to do. They have to actually put in the work to make them happen.
4. Recharge Yourself
Many have to face several challenges on a daily basis that can drain us of our mental energy. One of the best ways to recharge yourself is through adequate sleep. Studies show that an individual’s mental energy is replenished by 100% when they have the right amount of REM sleep.
Another great way to recharge yourself is through the company of people who make you happy. Friends who can help you when your inhibitions are low and lift you are vital for one’s mental health. Surrounding yourself with positive people boosts your mood and motivates you to achieve your dreams and goals.
Most of us like to think of ourselves as invincible, but the truth is our mental energy can drop quickly throughout the day. This is why we need to cherish and harvest our mental toughness to better deal with anything that life throws our way.
By Alina Burakova
Alina is a tutor, career coach, and writer who also specializes in mindfulness. Check her last CreativeLive review, which you may find helpful when choosing photography, art, design, craft & DIY, marketing, business, and entrepreneurship courses online.
Develop your mental toughness on your yoga mat, right now!
Take a leap of faith into Hanumanasna! Are you ready to immerse and challenge yourself to attempt something new this week?
If there are certain yoga poses you’ve given up on because you don’t think you can ever do them, you’re not alone. What’s the point, right? But sometimes dedicating time to master something seemingly impossible results in deeper lessons than bending yourself into a certain shape.
There’s an element of the Niyama Svadhyaya or self-study when we dedicate ourselves to a challenge. Asana or the physical practice is only one of many layers of yoga. When we focus on learning a certain posture, the benefits extend deep below the surface of muscle and bone. If we challenge ourselves to spend the time to master a difficult pose, like Hanumanasa or the Splits, we tap into our inner thoughts and emotions too. We learn a lot about ourselves by the inner dialogue that arises when we work through difficulties, challenges, and limitations.
This week, we’ve got 10 unique practices focused on Hanumanasa. Some classes explore more about the mythology behind “Monkey Pose” and some focus on the methodical physical openings necessary to achieve the pose, with modifications, of course. Others tap into the inner qualities needed, like patience, discipline, and consistency. So whether you end up in a full expression of the splits or some modified version, you’ll truly benefit body, mind, and spirit.
In Hindu mythology, Hanumanasana represents the monkey superhero Haunuman, the son of the wind, Vayu and a monkey (vanara) woman, Anjana. His fame arose from his ability to cross vast distances by powerful leaps, stretching his front leg forward and pushing off with his back leg to propel himself. One of his most famous leaps involved the battle of Lanka, when he leapt from the southern point of India to Sri Lanka to help save Rama’s brother Lakshman from a mortal wound. Hanuman's stories and lessons teach us about the importance of unity and remaining open to love.
Keeping the beautiful mythology behind the posture in mind helps with the consistent physical effort required to advance into the shape. Hanumanasana emphasizes the Muladhara (Root) Chakra to encourage grounding and stability, and it stretches and strengthens all the muscles in your lower body. A methodical approach to creating the symbolism of leaping across great distances to save another gives you the extra motivation to show up on your mat day after day, regardless of whether you ever achieve full-expression.
Join us on this 10-day immersion and you’ll not only feel more grounded, open, and strong, you’ll fortify your compassion and patience too. Let’s leap together!
Pizza is one of those fast food items that I don’t necessarily find unhealthy, especially when prepared at home, keeping the bottom thin and making good choices on toppings. Of course, homemade pizza is really not very fast food either as the dough's resting time is quite long, but in my opinion, every minute is completely worth it.
As I bake sourdough bread at home, I always use sourdough as a pizza base, but if you don’t spend a few hours every week on bread baking, you can use any other recipe with yeast that you like. OR if you wish to get even faster results, just use a large flatbread or tortilla as a base, and you will get the whole recipe done in 10 minutes!
I also always bake on a pizza stone as it gives a stone-oven effect in a regular electric oven, but again – if you don’t have it, just use a standard baking sheet and bake the pizza for longer. The result will not be 100% the same, but it will still taste good.
Talking about the toppings, this pizza is quite far from your regular tomato-based sauce and salami slice. I always like green food, so I figured why not give it a go on a pizza, and I could not be happier with the results. The earthiness of spinach, mild artichokes and crispy sunflower seeds make this pizza just amazing. I definitely recommend you try it out next time you make pizza. As a bonus, sunflower seeds are high in vitamin E that I always seem to be lacking in my diet, so another problem is solved.
P.S. If using vegan products, I recommend keeping away from coconut-based yogurts and cheeses as the taste is often too dominant, but any other alternatives work well, and you can also use vegan crème fraiche instead of yogurt.
Spinach and Artichoke Pizza
Cooking time: 20 minutes + resting time of 2 hours
Yields: toppings for 1 pizza, dough recipe for 4 pizzas
Dough for one pizza
½ onion
2 cups of spinach
The rind of ½ lemon and a tiny bit of juice
½ cup (vegan) greek yogurt
A drop of oil for frying
Salt, to taste
½ cup artichoke hearts from the jar
1 tbsp sunflower seeds (can be substituted with pine nuts)
¼ cup mozzarella or vegan alternative
To serve:
Fresh spinach leaves
A few shavings of (vegan) parmesan
Prepare the dough (you can use your regular recipe or the one I share below) and leave to prove.
If using a pizza stone, place it in the oven on maximum heat at least an hour before you start baking.
Chop the onion and fry on low heat until translucent (it takes around 5 minutes). Add the spinach to the pan and let it wilt. Take off the heat and leave to cool.
Mix the spinach mixture with yogurt, lemon rind, and – juice, season with salt.
Cut the artichoke hearts to quarters.
Roll the dough as thin as you can – I like to do this on parchment paper as it makes it easier to move it around.
Cover the dough with the yogurt-spinach mix, arrange the artichoke slices on top, sprinkle with seeds, and tear the mozzarella on top.
Bake on a pizza stone with the fan on until cooked and crispy.
After baking, add some fresh spinach leaves and parmesan shavings.
Ingredients for pizza dough:
2 tbsp activated sourdough starter
1 cup of lukewarm water
1 tbsp olive oil
2 cups of flour
½ tsp salt
Mix all the dough ingredients in a big bowl. I find it best to use hands for mixing.
Knead the dough for about 5 minutes until the dough is nice elastic, cover the bowl, and leave it to rest in a warm place for about 2 hours.
Have you been eating pizza too frequently? Give your body a cleanse, with this Yoga for Detox, Cleansing & Vitality program!
I had the pleasure of taking part in a writing experiment with Susanna Harwood Rubin, a yoga teacher and writer on the East Coast, who prompts students every day with a new Sanskrit word to explore with a few of their own words.
I’m less than a week into this experience, and am already surprised how it has enabled me to look inward and apply the words and concepts to my life personally. Below are a few of my word explorations on the meaning and energy of some of these basic and common Sanskrit terms.
OM
As I sit, legs folded, in front of the classroom of novice yogis I can almost palpate their nervousness. They struggle to sit up straight but eventually, with enough props and prompts, they are able to settle into their seats and close their eyes. We all join our palms, thumb-tips touching our breastbones. As the individual breaths lengthen and smooth, I feel the anxiety level dropping. But then I muster up the tough-love, pushing the comfort zone once again by asking the students to join me for three OMs. A few voices in the group lift loud enough for me to hear, but they are shaky and off-key. It is a moment of awkwardness for me, too, but worth it. So worth it.
Sixty, seventy-five or ninety minutes of guided asana follows; stretching, opening, lengthening, the students’ bodies and capturing their attention and mindfulness. Then, savasana. Like bookends to the class, we finish by sitting and breathing. A sense of accomplishment, gratitude, and presence fills the room. This time when I ask for three OMs together the sound resonates clear and strong from each individual, connecting them, and us as a class, to the universal. This is the unfolding beauty of yoga.
SHAKTI
These days I only know Shakti in as much as I long for her. She is what’s missing in my 21st-century city world. My whole life, until five years ago, I easily immersed myself in Shakti as I lived close to the land in small towns perched in the High Desert or on the Pacific Coast. Now, struggling to “get ahead” in Denver, I feel removed from nature's pulsations and thus the feminine force of Shakti. Yet I know that Shakti is everywhere. It is up to me to rebel against the fast-paced pressures around me and just sit still and turn inward, to reconnect with Shakti once again.
SUTRA
Despite my best tries to be an independent, free-thinking woman of 2016, I must admit and surrender to the invisible ties that bind me to my ancestors, to the generations before me.
The ethics, the cynicism, the curiosity, the hard-work, the idealism, the posture, the values, the recipes, the habits, the voice, the illnesses, the strength… all are infused by the constellation of my people past.
I am childless; does the thread end here? Or is it possible to continue to stitch forward into time through legacy and influence?
GURU
I loved my last yoga teacher. Adored her. She was the who instilled in me the habit of noticing ‘gurus’ all around me, and yet she was my primary, my ‘maha-guru.’ She continuously reminded her students not to put her, or anyone, on a pedestal, which then caused me to raise her up even higher. Until, after her affair with a student, and the messiness that ensued (including the demand that we take her side), my teacher fell hard off that pedestal.
Ironically, or perhaps perfectly, I had been primed to see this fall from grace as ‘guru,’ too. Left without a chosen teacher, I was called upon to enlist my inner guidance and wisdom. I was taught that ultimately the teacher within is the only constant amidst the fluctuations of power hierarchies and human fallibility. I must nurture and uphold it as so.
DHARMA
Dharma: “Our truth, our duty, the guidelines of our lives, particular to each of us.”
In the past few days I’ve been noticing the distinction between wanting to do something and feeling that I must do something. The ‘must’ is a calling, without reason. Perhaps it is my dharma?
It wasn’t reasoning or desire that lead me into nursing school so as to be able to provide medical care to those in rescue/relief situations. I’m now hearing a strong inner call to go to Greece to assist the flood of refugees escaping across the Mediterranean. Reason and logic keep arguing against it. But I’ve spent far too long choosing out of flippant desire or fear, which eventually feels out of alignment. Time to follow my dharma instead.
SPANDA
One moment I luxuriate in my solitude, content to putz around my home, geeking out on podcasts while cooking for myself, cocooned. The next moment I itch to get out and contribute to the world. I travel the globe, dance on pool tables, organize movements. Introversion and extroversion push and pull at me. Honoring the pulsations, the fluctuations of inner and outer life. Spanda.
By Elise Fabricant
Elise Fabricant is a top teacher on YogaDownload.com. She's also always at your service for one-on-one coaching. If you’re ready to make big changes in all aspects of your life, sign up for a complimentary clarity session with her from her website here.
Practice this free yoga class with Elise!
Morning Yoga Quickie 2 with Elise
Mindfulness is a great way to keep calm and happy in today's world. The mental state of mindfulness can help to reduce anxiety, and keep your mind healthy through an awareness of your own thoughts. While it might be the ‘buzzword’ of the year, mindfulness has been practiced for over 2000 years, and it’s now seen as a medically recommended technique to reduce depression. Want to get in on it?
Here’s a few small ways you can bring mindfulness into your daily life.
Try it for one minute
A short ‘mindfulness minute’ throughout your way is a good way to quickly get a boost of calm, especially if you’re busy. You’ll need a timer for this exercise. All you need to do is to set the timer for one minute, and during this minute, you’ll need to focus your whole attention on your breathing and nothing else. It may be easier to do this with your eyes closed to start, but you can also have your eyes open. Don’t worry if you lose touch with your breath and become lost in thought, it’s easy to let go of the thought and bring your attention back to your breath gently. These little moments of mindfulness can be a great practice to start when you’re feeling stressed throughout your day.
Stop rushing
In our modern world, we tend to move through life quickly, rushing through moments and onto the next, but taking the time to slow down may make us happier. It’s important to try and slow down and be present in each moment of our lives - the main takeaway from practicing mindfulness. If you’re struggling with slowing down mentally, try literally - slowing down. Walk slower, take time on each conversation, don’t rush through each part of your daily life. This will help you become a little bit more mindful, and you’ll probably be less stressed too.
Mindful eating
One of life’s greatest pleasures is food, and an easy way to practice mindfulness is to start eating mindfully. It’s easy to become out of touch with this in our busy lives, but it's important to remember just how simple enjoying our food can be - and mindful eating can also help weight loss.
Next time you sit down to eat a meal, try to focus on the experience- this means no more sitting down to eat in front of the latest Netflix show! Try taking in how your food looks and smells, what texture it feels like in your mouth. Take small bites and enjoy your meal slowly, which will allow you to be more present in the moment.
Start to mindfully listen
It’s very common to listen, but not really listen when other people are talking to us. Often, we’re not 100% present when others are saying something, and we’re often caught up in our own thoughts, perhaps thinking about what we are going to say in response.
Next time someone is talking to you, try this exercise in mindful listening. Try to really listen to what they are saying without getting distracted by your own thoughts. Focus all of your attention on them, and you'll find you’ll actually be engrossed in what they are saying. People appreciate it when you truly listen to them, and you’ll also find that you've listened to in return.
Focus on the task at hand
Look, we all know that everyday chores and household tasks are mundane, to say the least, and it’s easy to let your mind wander while you check them off your to-do list. But you can transform these daily tasks into a mindfulness exercise. Next time you’re doing something where you usually let your mind drift away, try your hardest to focus on the task and live in the present moment. Try and make your mind engaged in what you are doing, without rushing through. Pay attention to all the minute details in what you are doing. This keeps you attuned to the moment and relaxed, helping you become a little more mindful.
Ditch the multitasking
Multitasking has become a skill to have in our modern world, and while people may think it makes them more productive, it can actually cause our energy to drain quicker. Multitasking can spread our attention thinly, and can make us make mistakes we would usually catch.
Try to change your attitude from multitasking to focusing on one thing at a time. When you mindfully focus on one task, there’s less rushing and you may find yourself being more productive, less distracted, and less stressed out!
Take a walk
Incorporating mindfulness into your walking time can be a great way to introduce mindfulness without adding extra time to your day. Wherever you are walking, try to turn it into a meditative exercise, by letting yourself become aware of the sensations in your body, taking considered and conscious breaths. Notice how each step feels on your feet, and pay attention to your surroundings.
Using your senses
One of the easiest ways to practice mindfulness is to pay attention to your senses. Whatever situation you are in, try and take a moment to listen to each one of your senses fully. Look, listen, feel, smell, and taste, taking everything you can in, being fully engaged with what you are experiencing. Sense perception helps to bring you into the moment, and drown out any distracting thoughts that wander into your mind.
Time to do nothing
If you’ve mastered the ‘mindful minute’, you can extend your minute, and set aside some ‘nothing time’, in which you do literally nothing. Taking some time out to just chill out and not do anything can help hone your mindfulness skills, and make us feel more relaxed.
Try sitting down in a comfy chair, or lying on your bed, without any distractions or screens. Try to bring your awareness into the moment, and just try and ‘exist’, even if it’s for just five minutes.
Practice more mindfulness by meditating, from the comfort of your own home, with this Meditation Program
How are you feeling today? Did you get a restful night’s sleep? Are you energized and ready to make the most out of your day? If so, fabulous! That’s an excellent sign your immune system is working optimally. If, however, your sleep has been intermittent and you’re feeling stressed out, you aren’t alone.
Here are 4 of the top ways yoga can support and strengthen your immune system and help you stay healthy all season long!
Stress is one of the primary factors in a weak immune system.
Yoga helps lower your cortisol levels. When your cortisol levels are high, your system is in fight-or-flight mode, which is important if you’ve run into a bear on your hike or your kayak capsized. But this surge of adrenaline is meant to be brief and temporary to save your life. If you’re constantly worried or stressed, your cortisol levels get out of whack and the rest of your system becomes depleted. As a result, you become vulnerable to getting sick or constantly feeling wiped out.
Yoga helps boost serotonin levels, which generate feelings of positivity and happiness.
Asana and Pranayama are powerful ways to shift how you feel. By naturally lifting your mood, you can focus more easily on the positive and minimize the negative and your nervous system can settle into a steady balanced rhythm. When you are in a state of equilibrium, you are able to fight off germs and bacteria more easily, which means you don’t catch a cold or flu as easily.
Sleep is the number one way to recuperate and stay healthy.
Yoga promotes restful, deep sleep. With regular asana (postures) and pranayama (breathwork), you can help move the tension and strain in your body, quiet your thoughts and emotions and shift yourself into dreamland. Yoga Nidra, or yogic sleep, is another way to recover and soothe your body, mind, and soul.
The lymphatic system is basically the sewage system of the human body.
Yoga aids in moving toxins by stimulating the lymphatic flow, which removes toxins and stagnation from our bodies. Unlike the circulatory system which has the heart to pump fresh blood, the lymphatic system does not have a pump and relies on movement and breath to usher out that which can cause disease. Practicing yoga encourages the lymph to flow more efficiently with each movement and deep breath.
During this time of shifting seasons, give your whole being an immunity boost. This week’s classes are specially designed to support your immune system and enhance your overall health. Let’s use yoga to be our strongest!
1. Ali Duncan - Coherent Breath
2. Maria Garre - Digestive Reset for a Happy Belly
3. Tana Pittman - Kundalini: Kriya for Disease Resistance
4. Nancy Nielsen - Yoga for Immunity Boost
Ramen is one of those dishes that everybody loves. Homemade delicious broth, slurpy noodles, and all kinds of toppings you can imagine - what is not to like! Perfect for windy, cold, and dark autumn weather. Ramen can be extremely simple if using store-bought broth and noodles. It can be even more effortless by ordering in from your favorite takeaway. BUT if you want to create something truly special and have a few hours to spare, give this recipe a try. And imagine the amount of packaging you can avoid using by preparing the broth and noodles from scratch (I hate excessive packaging and always try to buy free from plastic to reduce my ecological footprint as much as possible).
I have given the amounts in this recipe for two people, but any time I make stock, I always use my largest pot to make more and just freeze anything left over to use in future stews, soups, curries, etc.
Once you have the broth and noodles, you only need to think about the toppings. I always like adding soft boiled eggs (obviously not vegan, but I only use eggs that are 100% free-range. I know this because a friend of mine has chickens who run around freely and are hugged every day), sliced mushrooms, and edamame on top. Cilantro, green onion, and sesame seeds are also mandatory for me and then anything else that I happen to have – sometimes boiled and fried potato halves (I only add those if I have some boiled potatoes left over from a different meal), sometimes grilled, baked or fried eggplant rounds. I sometimes also add prawns as I am not vegetarian.
Feel free to add anything you like, and if you are missing some of the toppings I have listed - no worries, even only the noodles and broth taste good, the toppings are just a bonus!
Vegetarian Ramen Made from Scratch
Cooking time: 2 hours
Serves: 2 (but I recommend to double or triple the recipe)
For the noodles:
6 oz flour
1 ½ tsp baked soda (not baking soda – check the notes)
½ cup water
For the broth:
1 tbsp rapeseed oil
1 large onion, roughly chopped
1 large carrot, roughly chopped
3 ½ oz ginger, roughly chopped
1 celery stalk, roughly chopped
1 star anise
5 peppercorns
1 l boiling water
1-2 tbsp sesame oil (be careful and start by adding just a little – some sesame oils are extraordinarily pungent, and adding too much is not a good idea. I used the light oil, but if you have dark toasted sesame oil at home, start by only adding ½ tsp, taste and add more if needed)
½ dl soy sauce
Soft boiled eggs
Boiled potatoes, sliced in half and fried until crispy (in butter or oil)
Thinly sliced young button mushrooms
Cubed tofu
Roasted eggplant rounds
Edamame
Spring onion
Cilantro
Toasted sesame seeds
For omnivores prawns or leftover pork roast or anything else you can think of
Mix flour with baked soda, and then add water. Start by mixing with a fork, then continue kneading with your hands.
This is not a soft dough, and it is not supposed to be. Kneading will be challenging, but do not give up. Think about it as a workout instead :). In about 5 minutes, you should have a ball of dough that holds together. If this does not happen, add a tiny bit of water, but only one teaspoon at a time.
Cover the ball of dough in plastic and leave to rest for 30 minutes.
Use the pasta machine to cut the noodles. Cut the dough in two and press it as thin as you can with your hands. Then start in the widest setting and let it through the machine at least four times. The dough will fall apart a few times but push it together any time it does and keep putting it through the machine. Don’t worry if it takes more than four passes; just give it time. Once the dough seems to be holding together, start by turning the setting to the next highest number and pass it through each setting one time. My machine has six levels, and I stopped at three – this was just enough to get good noodle shape. If your device has the linguini cutter, now use this to get noodles. If not, just cut them manually.
Boil the noodles in salty water for few minutes just before serving.
Fry the onion, carrot, ginger, and celery for a few minutes in oil. Add the star anise and keep on frying for a few more minutes until the onion is translucent, and the kitchen is full of amazing aromas.
Pour over the hot water and simmer on low for about 40 minutes.
Strain the stock and season with sesame oil and soy sauce.
Notes:
Baked soda is more alkaline than regular soda, which, in turn, changes noodles' texture to be chewier compared to only using regular flour. To get baked soda, just take regular soda powder; lay it on a baking sheet covered with parchment, and bake for an hour at 250F. As you only need a tiny bit for this recipe, store the rest in an airtight jar. Warning – do not touch pure baked soda as it can irritate the skin. Once you get to kneading the dough, it is okay to handle it as it is mixed with other ingredients by then.
If you don’t have several hours to cook (completely okay, there are more important things in life), feel free to use the organic stock from the store and season it with star anise and ginger. Start by frying chopped ginger in a bit of oil in the bottom of a bot for 5 minutes, then add the star anise and fry for another minute. Cover with stock, bring to boil, and let it simmer in very low for 15 minutes.
I often make my own stock because I love cooking. This is an excellent way to use up any leftovers you have from prepping other meals – carrot and potato peels, ends of leeks and asparagus, onion tops etc. In this recipe here, I wrote down the things I always add to stock but feel free to add other vegetable scrapings. As long as they are clean, they can not ruin your stock (however, purple cabbage and beets might not be the best idea as they turn your stock from clear to purple-brown-red).
If you don’t feel that baking the soda and rolling out noodles – use the store-bought noodles instead and cook by packet instructions.
Treat yourself to the healing powers of yoga, before or after your delicious soup! If you're brand new, but have been curious to try, this 3-Week Absolute Beginner Yoga Program is perfect for you!
This Full Moon illuminates in Pisces and is bringing confidence and soul wisdom into full light. As the second Full Moon of the month, this one is a bit special and has several planets adding their own bit of magic. The previous New Moon on the 16th shifted a lot within the personality, and understanding one’s potential. This Moon will bring it all full circle. Unlike the New Moon, this lunation is less neurotic, and the self will feel more stable.
Mercury retrograde is assisting with the energy of rebuilding and is working to communicate from inner guidance. The mundane, and self-importance will fall short. Trust your intuition and get to the heart of the matter in all your communications, within self and the outer world. The soul directive to the self is strong and purposeful. This is forming an amazing combination of awareness and gungho energy to step more powerfully into who you are.
Mars, currently retrograde in Pisces is at a pinnacle position which brings courage to purpose, and will shine through the conscious mind to support inner guidance and self-discipline. The inner connection to gifts, and what is possible becomes clearer. The reliance on others, and the outer world will seem less relevant. Many of you will feel a zeel to take on the world, and you should!
There truly is so much supportive energy that moves your gifts forward from a place of confidence and less from pleasing.
This Full Moon is also reflecting auspicious energy from Jupiter who is sitting regally at a point of exaltation. What this means is there may be disappointments and disinterest in the superficial.
Only the REAL and authentic will do. Desires are aligned with dharma-purpose. This Jupiterian energy encourages self-assurance to stand boldly in bringing forward your inner gifts. Inner strength, wisdom to move forward, and the power to stand on your own is also being highlighted.
Now it’s not all rainbows and butterflies, this lunation can stir resentment, dissatisfaction, and will highlight the TRUTH in many ways and through many parts of life. Work through discomfort with gratitude, appreciate everyone, because we’re all in this evolutionary journey together. Stand so radiantly in your truth, and do not measure yourself against anything or anyone. You are being pushed to step into yourself in bigger and greater ways.
Normally initiating creative projects or new endeavors isn’t ideal during Mercury retrograde and during a Full Moon. However, this alignment is different.
If you have a calling, gifts, or a project you would like to put into motion. Do it on the 31st. Do it from a place of service for your purpose, higher good, and in honor of your gifts. This will work beautifully with this moon. If the intentions are selfish, or materistically driven it will not be as favorable. Be well my loves, and remember you were born for this.
Geenie, also known as Gemma, is an Ayurvedic Practitioner, astrologer and student of the Sri Vidya Tantric lineage. Her website is here.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. Practice Geenie's Yoga & Astrology program now!
This guest post was originally published on our yogini friend Whitney Reynolds' blog, MoonWandering.com.
I am just finishing up my two week trial with YogaDownload. Here are my thoughts on my experience, what I enjoyed, and who I think would make a good fit for this platform.
Week 1: Decision Paralysis
The first week at YogaDownload can be overwhelming. There are so many choices of classes and programs to choose from! They give good guidance but the sheer number of choices can make it difficult to decide where to begin.
As a yoga teacher myself, I am a bit picky when it comes to my online yoga studio. I want high quality. I want variety. I want to be able to choose my experience. At YogaDownload, you can do all of that. But, it doesn’t make choosing from 1700+ videos an easy task.
Week 2: Discovering Programs
In my second week with YogaDownload, I discovered the Programs, which changed everything.
My biggest draw in sticking with YogaDownload beyond the free trial period is the emphasis placed on specific programs. There is a program for basically anything!
As a frequent traveler, I have found it hard to get into the studio. Having a program to follow in my free time is the best way to stay motivated while on the go. I like the “package” set of classes that have been created and put together specifically for what I need.
Yoga For Travelers
If you are a traveling yogi like me, you may enjoy having access to the Frequent Flyer Package. This package is an eight class series that takes the edge off some of those longer travel days. It goes beyond the basic “Yoga for Travel” that you’ve seen on YouTube twenty times before.
Shake off your jet lag with Unwind from Planes and Cars sequence and then settle into a peaceful sleep with Nighttime Nidra, despite the difference in time zone. I was particularly keen for the “On-The-Go Detoxifying Sequence” because it’s accessible benefits like lymphatic drainage and assistance with digestion! This is a valuable tool when you’re tasting a lot of new cultural dishes that your body isn’t used to.
If you have ever felt like you need a good stretch after a long flight, then you want access to the Frequent Flyer Yoga Package. It really seems to cover all the basis of staying fit, healthy, and in your routine despite not being in a physical studio.
Convenience Factor
A final note I want to share about YogaDownload, is the convenience factor. Most streaming services require you to use data or wifi in order to take the class. If you are traveling, you may not have access to data, or your wifi may be weak. This can cause a problem for accessing your classes, but not if you use YogaDownload!
YogaDownload removes that problem by allowing you to download the classes directly to your phone or device.
Pick the program you want while you are connected to data, and save it for later. I usually do this with my music before every flight. Now, I will do it with my yoga class too.
When you’ve landed in your destination, you can access the classes without having to connect to data at all. It’s so convenient!
In my opinion, it’s the perfect solution for travelers who wish to stay connected with their yoga practice. Sending all the good vibes your way.
Namaste, Whitney
Certified yoga teacher, world traveler, and self-identified moon person. She's spent the last few years infusing the lunar cycles into my awareness while traveling the world. She likes digging into the local legends and spiritual practices of places she visits.
When the world around you feels uncertain, it’s the perfect time to shift your focus and create a sense of stability from the inside out. Steadiness is the quality of strength and grounded energy. Yoga Sutra 2.46 Sthira Sukham Asanam means the posture should be steady and comfortable. Working on developing this in your yoga practice will aid you in staying centered and rooted in the present moment.
By balancing the need for survival and security first, you can become your strongest most grounded self, regardless of external circumstances. The Muladhara or Root Chakra, located at the base of the spine, is the foundation for our physical and energetic bodies and is essential to our sense of stability. Muladhara is the base chakra and addressing it first creates the basis for emotional and physical health.
A quick way to fortify your foundation is by practicing standing asanas. With the earth beneath your feet, you activate the earth element of Muladhara, allowing you to embody strength and resolve. Start with Tadasana or Mountain Pose and press all four corners of your feet into the ground, stand tall, and savor the support beneath you. This posture is powerful in its simplicity and aids in a feeling of being centered.
Other standing poses to help you feel stable are Virabhadrasana or Warrior I and II and Trikonasana or Triangle Pose. Focus on the connection of your feet and legs with Mother Earth’s ever-present support beneath you. Move into Adho Mukha Svanasa or Downward Facing Dog, where both your feet and hands are connected with the earth. In all these poses, draw the navel into the spine slightly to activate your core, which aids in maintaining spinal health. Remind yourself the earth is always holding you, no matter what.
Seated postures and hip-opening poses also balance your root energy and create a sense of inner stability. When seated in Paschimottanasana or Seated Forward Fold, focus on the connection of your sitting bones to the earth beneath you. Eka Pada Rajakapotasana or Pigeon Pose is an intense hip opener which aids in releasing past trauma and stress which often manifests in this area of the body. By releasing old fears, you allow yourself to truly be in the present moment.
This week, we’ve got four excellent classes to help you embody strength and grounded energy. And when you’re feeling grounded, you provide that quiet support for those around you. Let’s do this together!
1. Keith Allen - Strong & Slow Yoga
2. Jackie Casal Mahrou - Sunrise Flow 3: Embody Strength
3. Angela Kukhahn - Quest for the Press 3
4. Desiree Rumbaugh - Strengthen, Protect & Heal Your Hips
There are never too many healthy snack ideas out there. The same can not be said about overgrown zucchini, and even if I always try to pick all the zucchinis while they are still nice and firm, it sometimes happens that I am away from home for a few days and when I come back, there are a few overgrown beasts out in my zucchini bed. I never recommend using overly large zucchinis, but once you have them, this is one of the recipes that helps to use them up and does not suffer much from the zucchinis being overgrown.
For the first time in my 36 years of life, I had too many zucchinis for my own plants, and I am actually pleased about it. I gifted a few of them and ate around a ton of zucchini throughout the summer. Even today, mid-September, if the temperature is only around 14 degrees and it has been raining for the past 2 weeks, some of the plants are still flowering. Therefore, I still plan to eat zucchini flowers this year and maybe even get a few more baby-zucchinis.
Back to the recipe. I have made this countless times over the last few years and translating the recipe to you now, I just decided that this would be today’s dinner too. Zucchini keeps all kinds of baked goods nice and juicy, and onion, cheese, and sundried tomatoes give these little bites a ton of flavor. You can also play around with flavors here and add peppers, capers, red onion, or even corn to the basic recipe, and it still tastes good every single time. You can also play around with different shapes – bake them in larger tins or even on a sheet pan, and cut it to squares later. Changing the size means that you need to play around with baking time, but as every oven is slightly different, you need to keep an eye on during the baking time anyway.
Oh, and I forgot to mention that thanks to the buckwheat flour, the bites are accidentally gluten-free.
Zucchini Bites with Buckwheat Flour
Cooking time: 35 min
1 large or 2 smaller zucchinis (about 1 pound)
3.5 oz (vegetarian) parmesan cheese
1 stalk of green onion
2.5 oz sundried tomatoes, drained
½ cup buckwheat flour
3 eggs (always use free range)
1 tsp baking powder
2 tbsp sunflower seeds
A tiny bit of oil or butter for muffin tins
Salt
Grate the zucchini, sprinkle with salt and leave it for a few minutes so that the salt could draw out some moisture from the zucchini.
Preheat the oven to 360 F, and butter or oil the muffin tins – I used the tiny ones. If using the larger ones, the cooking time will slightly increase.
Grate the cheese; chop the green onion and sundried tomatoes.
Now squeeze out as much moisture as you can from the zucchini and add it to the other ingredients. Mix and season with pepper (the salt is already in the zucchini and parmesan, but if you feel that you need more, add a tiny bit of salt too).
Add the eggs and buckwheat flour to the same bowl and mix well. Right before you are ready to bake, mix in the baking powder.
Divide the mixture between muffin tins (I got 24 tiny bites), sprinkle with sunflower seeds, and bake for around 15 minutes until they are nice and golden.
Once ready, turn the muffin tin upside down and let them cool for 5 minutes on the rack. This way, the steam helps to loosen the muffins from the tins.
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Millions of people across the world practice yoga every day, and it’s becoming a constantly evolving and changing practice that has integrated into the modern world. But what is the history of yoga, and how has it shaped our modern day practice?
Yoga’s extensive 5,000 year old history is rich, intertwining with religion, philosophy and exercise, and as such, there are a few theories about the origin of the practice. Some people suggest that the origins of yoga stem from a Bronze age civilization called the Indus Valley Civilization, from northwest South Asia, while others believe yoga was around when the ideas of Hinduism and Buddhism were taking shape.
There were many different periods of yoga, and they have all shaped our modern practice today. The first of these is the Vedic period. This was the era when the Vedas, which are four ancient scriptures, were created. These holy writings were created by Brahmans, ancient indian priests, and are a collection of hymns that actually contain the oldest known teachings about yoga that are still available today. The Sanskrit word ‘Yuj’, which is the root of the word ‘yoga’, first appeared in one of the Vedas.
This is very different from the modern-day yoga you see today. Vedic yoga was characterized by ceremonies that encourage your mind to broaden and pass its limitations. These teachings relied on ‘rishis’ or an enlightened person, who would guide people on how to correctly follow the teachings of the Vedas.
During this period, yogis tended to live in seclusion. Vedic teachings highlighted that living in seclusion close to nature, was a conducive environment in which to practice.
After the Vedic period came the Pre-Classical period. This era was defined by a collection of 200 Vedic texts, called the Upanishads. The concepts that were central to these texts are Braham, which is the idea behind the ultimate reality in the universe, and Atman, which means ‘the transcendental self’. Both the Upanishads and the Vedas are said to help form the bases for the religious concepts of Hinduism and Buddhism.
This period ended in the creation of Bhagavad Gita, a 700 verse text which is known as the oldest yoga scripture, and it's a very famous Hindu text. While it’s viewed as the oldest yoga scripture, it’s more focused on the philosophical ideas behind yoga, rather than the practical elements that we focus on today.
Even with all this history, it was only 2000 years ago that yoga was documented so that others could clearly follow and learn. Indian Sage Patanjali, documented his works and systematized the practice of yoga, in his Yoga Sutras.
These Yoga Sutras are often credited as the foundation of classic yoga. The Sutras offer guidance and help for the readers to create inner peace and feel fulfilled.
Another defining moment of this Classical period, was the emergence of the eight limbs of yoga, which many people will be familiar with to this day. The eight limbs are the following, which are a means to live a life with purpose and meaning.
Yama, which are the ethical rules to conduct yourself towards others; Niyama, the conduct towards yourself; Asana, the practice of physical poses; Pranayama, controlling the breath; Pratyahara, controlling the senses; Dharana, drawing your senses inwards; Dhyana, meditation; and Samadhi, the linking between mind and body.
Yoga became introduced to the west in the early 19th century, and over time, a lot of the eastern aspects of the practice became westernized. This period also saw a lot of guys travel west to introduce the practice of yoga there. One such guru was Swami Sivananda, who wrote over 200 books on yoga! Another such guru was Tirumalai Krishnamacharya, who some people refer to as the ‘father of modern yoga’.
The introduction of yoga to the West gave birth to the type of yoga we see the most today, modern yoga as practiced in studios and homes across the world. Although changed and adapted over thousands of years, modern yoga can be just as complex as those periods that came before. Modern yoga is mostly based on Hatha yoga, which was introduced in the Yoga Sutras, back over 2000 years ago. From Hatha, a myriad of different styles has emerged over the past 100+ years. Styles such as Ashtanga, Vinyasa, Hot Yoga and Iyengar, to name a few, are all relatively recent, in the grand scheme of yoga history.
The great thing about yoga is that it is constantly evolving and changing, and can mean something very different from one person to another. Yoga has developed and changed in the past 5000 years, and it will continue to grow and evolve over time.
One thing that is sure to stay the same though, is the combination of both physical benefits and emotional and spiritual benefits, which make yoga very different from other forms of exercise. The very root of all yoga practice is enlightenment, which can be traced all the way back to the Vedic period - something to bear in mind next time you’re hitting the mat!
While 2020 may be the year many people around the globe discovered the joy of practicing online yoga at home, YogaDownload.com is celebrating 14 years of being a pioneer in the online yoga space. Founder, Jamie Kent, first created YogaDownload.com with audio yoga classes designed to reach students who couldn’t make it to a studio.
Whether the barrier was location or cost or time, her vision was to share yoga with the world by providing world-class teachers, affordability, and ease of use. If you’ve been with us from the beginning or just discovered how life-changing practicing on your own terms can be, thank you for being here!
Anniversaries are important milestones and a great opportunity to pause, reflect, and be grateful. We couldn’t be more grateful for our global community of yogis who have shown up on the mat. Take a moment and check in: have you explored all the workshops, challenges, programs available to support you on your yoga journey? We’ve designed these series for you so take advantage!
Challenges to Hold You Accountable: Have you joined us in fun challenges like the 2-week Yoga for All Challenge, the 5-Day Pilates Yoga Fusion Intensive or the Yoga Challenge for Busy People? Even though we aren’t physically together, you’ve got a virtual community participating together! And we’ve created each challenge for maximum results and minimal time.
Programs for Everyone: We’re thankful for the yogis who began their yoga journey with us with exclusive programs like Yoga 101: Start Here, Start Now with Jackie Casal Mahrou. If you’ve been practicing a while, have you considered the 21 Day Full Body Fitness Bootcamp? If you need stress relief, we’re here for you! Relaxing Restorative Yoga: 5 class series or the Reset Refuge Gentle Yoga Immersion will give you structure and direction. All you need to do is press play.
Series for Inspiration: To address various perspectives and interests, try the Everyday Yamas program, Body Positive Yoga, Fearless After Fifty, or the Astrology and Yoga series. Check out all the different options on the website to keep your practice fresh. We’re confident we’ll have at least one that resonates.
Workshops to Deepen Your Practice: Sometimes you need to slow down and spend the time to focus on form, like in our workshop 6-Day Advanced Alignment Series. Or take an Arm Balancing Workshop or dive into philosophy with a Yoga Sutras series. We also have a variety of Wellness and therapeutic programs, like Yoga for Chronic Pain Relief and a series to address back pain.
This week we’re highlighting four throwback classics, from the first YogaDownload.com class ever with Dawnelle Arthur to three of the top-rated, most watched classes over the years. Give these popular practices a go! We also encourage you to pick a new program or series you’ve never tried and expand your horizons. We’re so happy you are part of the YogaDownload.com family. Cheers to many more years on the mat together.
1. Get Up & Flow - Jackie Casal Mahrou
2. Morning Movement - Kylie Larson
3. Quick Energy Flow - Claire Petretti Marti
4. Core Yoga 1 - Dawnelle Arthur
This week, we are thrilled to celebrate the 14th year of YogaDownload!
This site and community would not be continuing to grow if it wasn't for all of you showing up regularly on your mats, from all over the world for the past 14 years! Thank for you logging in to take care of yourself, while also supporting this global community and resource of online yoga in the process.
As part of our celebration, here is the list of the 20 top-rated classes of all time! We've produced over 1700+ classes since our inception 14 years ago. Your honest ratings and reviews over the years have helped us to continue creating classes you want, based on your valuable feedback.
The criteria for this list: All classes have a 4.95 rating & higher only. These are the 20 most reviewed with that rating standard, ranked in order of those with the most reviews.
While there are many hundreds of highly-rated yoga classes on the site, these are the upper echelon of rating scores within YogaDownload's every-growing library of yoga classes.
Two of the classes on the list, have perfect review ratings! Jackie Casal Mahrou, who still creates new classes regularly for you all, has an astounding 11 classes on this list. Go Jackie!
If you're looking for classes to enjoy on the site, be sure to check out some of the older classics on this list. No matter what, you can rest assured that every class on this list is worth a try!
Top 20 Rated and Reviewed YogaDownload Classes of All Time:
1. Get Up & Flow with Jackie Casal Mahrou
Rating: 4.98 rating based on 177 reviews | Released: 2014
2. Morning Movement with Kylie Larson
Rating: 4.95 rating based on 142 reviews | Released: 2015
3. Daily Decompression with Jackie Casal Mahrou
Rating: 4.95 rating based on 128 reviews | Released: 2016
4. Freedom Flow with Jackie Casal Mahrou
Rating: 4.97 rating based on 118 reviews | Released: 2015
5. Heavenly Hip Openers with Jackie Casal Mahrou
Rating: 4.98 rating based on 98 reviews | Released: 2014
6. Quick Energy Flow with Claire Petretti Marti
Rating: 4.96 rating based on 92 reviews | Released: 2015
7. Beginner Yoga Quickie with Jackie Casal Mahrou
Rating: 4.95 rating based on 91 reviews | Released: 2015
8. Flow for a Grateful Heart with Christen Bakken
Rating: 4.99 rating based on 85 reviews | Released: 2014
9. Yoga Body Buzz with Jackie Casal Mahrou
Rating: 4.98 rating based on 84 reviews | Released: 2015
10. Love to Flow with Jackie Casal Mahrou
Rating: 4.97 rating based on 84 reviews | Released: 2014
11. Sunrise Flow 1: Wake Up with Jackie Casal Mahrou
Rating: 4.96 rating based on 79 reviews | Released: 2020
12. Foundations of Yoga with Jackie Casal Mahrou
Rating: 4.95 rating based on 77 reviews | Released: 2014
13. Fitness 'n' Yoga: Quick Full Body Flow with Ben Davis
Rating: 4.95 rating based on 74 reviews | Released: 2017
14. Copasetic Flow with Ali Duncan
Rating: 4.99 rating based on 67 reviews | Released: 2020
15. Slow & Relaxing Yoga with Jackie Casal Mahrou
Rating: 4.97 rating based on 66 reviews | Released: 2016
16. Yoga 101: Start Here, Start Now with Jackie Casal Mahrou
Rating: 5.00 rating based on 62 reviews | Released: 2017
** PERFECT 5.0 RATING *
17. Yummy Yoga Flow with Claire Petretti Marti
Rating: 4.97 rating based on 62 reviews | Released: 2017
18. Deep Slow MIndful Flow with Keith Allen
Rating: 4.95 rating based on 59 reviews | Released: 2017
19. Reset & Rejuvenate Flow with Claire Petretti Marti
Rating: 5.00 rating based on 56 reviews | Released: 2015
** PERFECT 5.0 RATING **
20. Post Workout Yoga: Legs & Hips with Kylie Larson
Rating: 4.99 rating based on 53 reviews | Released: 2016
Want to enjoy these classes? We're giving away 1,400 FREE 3-Month Memberships to celebrate turning 14! Enter to win here!
In today’s soup, the sweet nectarines meet up with ripe homegrown tomatoes. It may seem a bit strange at first – especially with the onion in the mix, but I promise – it is so so so delicious! As there is no real cooking involved, all the ingredients must be at their best ripeness.
During the wintertime in Estonia, where I live, this kind of soup would be impossible to enjoy as the store-bought winter tomatoes taste like plastic. So at the moment, I am enjoying as much fresh produce as possible.
This is also a great recipe for readers in the Southern hemisphere, as Spring is beginning to bloom.
This recipe here is one of those where it is not important to follow the ingredients' exact amounts. I give you a recipe, but feel free to play around – if you only have 5 tomatoes, go with 5. If you have 3 nectarines waiting to be used up – use them here. The same with seasoning – just make sure to taste the soup after the first seasoning and decide if you may like a little more vinegar or little more salt. With seasoning, I recommend adding a little at the time as it is easy to add in more, but once you add too much, it is not possible to remove the extra seasoning.
Tomato and Nectarine Gazpacho
Cooking time: 10 minutes
Serves: 2 people
2 ripe nectarines
6 ripe tomatoes
1 slice of day-old bread (I used home-baked sourdough, but use whatever you happen to have)
½ small onion
2 tbsp extra virgin olive oil
1 tbsp balsamic vinegar
Cubed cucumber, nectarines, onion, and cilantro, to serve
Chop the nectarines, tomatoes, bread, and onion roughly, and then blend until silky smooth.
Season with oil, vinegar, salt-pepper. Mix, taste, and season again if necessary.
If you have a little time, then chill the soup for a few hours. If you are short of time and hungry right this minute, add a few ice cubes during the blending.
Serve sprinkled with cubed cucumber, nectarine, onions, and cilantro.
Kadri is a food blogger and yoga teacher from Estonia. She does love 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.
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 the Publish & Editor-in-Cief of NY Yoga Life magazine, Iana Velez.
What are you passionate about sharing with the world? Why does this motivate you?
I started NY YOGA LIFE magazine in 2014 to combine my love for yoga, design, creativity, community and my hometown of NYC. NY YOGA LIFE is a print and digital publication that also curates and co-produces events with Kripalu, Omega, The Rubin Museum and many more!
Sharing people’s stories, learning about different healing modalities, putting something beautiful back into the world, is what motivates me. Our print magazine is carefully curated and designed, and I always like to imagine that people can enjoy every issue while sitting in a comfortable chair sipping their favorite tea or coffee.
What are some books and podcasts you recommend?
My all-time favorite podcast is How I Built This on NPR. It showcases interviews of people who have started big businesses, and most started with nothing but dreams and incredible passion for what they created. It is incredibly inspiring and a reminder that growth (personal and professional) is hardly ever linear. That passion and grit are required. That challenges, and what might initially be perceived as setbacks will happen to everyone, but keep going no matter what. If you are feeling like you need inspiration, have a listen to Cathy Hughes’s story (founder of Radio One) or real estate mogul Barbara Corcoran in this series, it will give you new life!]
Where are you from and how has this shaped you?
I was born and raised in NYC. Being a native New Yorker has been invaluable in shaping the voice of the magazine, and it provides an authentic perspective for our publication. Someone who grows up in a small town or suburb will have a very different perspective since the NY experience is like none other! It was never intentional, but about ½ of our team are actually native New Yorkers, from Long Island, Staten Island to the Bronx!
What advice do you have for people starting a new project?
Since day one I have worked a full-time job in addition to launching and running NY YOGA LIFE, and it has had its pros and cons. Having a full-time job has given me the financial flexibility to keep going with this “passion project” even when no money is coming in through the magazine. I didn’t have any investors or extra sources of income to launch the magazine, so for me I had no choice but to keep working another job. This may be a good option for some people starting out if they are not financially (or emotionally) ready to launch a new business, it provides a safety net if needed.
Of course, working full time while launching a new business felt like having twelve new full time jobs! When you own your own business you are the owner, lawyer, accountant, janitor, you name it! I did every job and to some extent still do, five years later! If you have the energy and passion for what you do, working another job while starting your business might be a good option for you.
What is unique about the way you work and how you operate?
Our entire team is volunteer-based, from writers to photographers, and this greatly helps us provide the magazine for free to the community. Our volunteers have a great deal of passion and knowledge about yoga and wellness, and want to share it with the community.
How do you have good business relationships?
Respect and gratitude are the foundations of any relationship (personal and professional) for me. One of the things I love about owning my own business is having the opportunity to work with people that inspire me.
Enjoy reading NY Yoga Life magazine here!
Enjoy yoga for all levels, including beginners on YogaDownload.com.
This New Moon on October 16, 2020, is heavily imbued with Virgo energy and comes into pedigree with Mars and Mercury in retrograde. The New Moon is working to unfold a level of moksha-liberation within the personality and in relation to spirituality that is tethered to the material world. It is within the unseen, and is asking you to go beyond the ego constructs. On August 15th we had a celestial dharmic-purpose alignment, to align one to their inner gifts and create greater unity collectively and individually. During September and October the planets have been working to unfold these layers. The layers that mask your inner gifts, the delusion of separateness, and the ways in which we held ourselves away from one another and our truth.
This New Moon will ask you to continue that journey, to go deeper. There WILL be frustrations, second guessing, and doubt may creep in. Where there is doubt, lies an opportunity to dive deeper unfold those truths on another level. It’s all about meditation, inward depths, and dropping the outward seeking and external gratification. Consciousness is being reworked and there is a push and pull within the personality. Perfectionism, ‘imposter syndrome’, and other defense mechanisms may flare up. If so, let them go. Allow it all to come within the conscious mind. Be the witnesser, the watcher, allow these thoughts and ways of being to move away.
These retrogrades in conjunction with this New Moon is creating a new point of reflection with the psyche and how you view your reality, roles, and relation to others and the external world. It is an opening, a meditative state, to dissolve within yourself. It’s less about doing and pushing and more about unfolding the next level of you. You are being asked to shine brighter, indifferent of thoughts, ideas, and doing. Create space for introspection, and get to know your gifts, and what moves you. This my loves, is your spirit materialized.
We don’t know about you, but it’s been a hot minute since we went out dancing!
With 2020 keeping us close to home and dance parties closed down, we are itching for something different. This week we’re thrilled to share 4 new Electronic Music Session classes from some global record labels that will complement your practice and allow you to find your flow on a deeper level. We’re ready to synchronize our breath to our movement and add another element to our customary practices.
Vinyasa Flow yoga and electronic music can be perfect partners in your quest to dance with your breath, quiet your mind, and soothe your soul. Vinyasa means to place in a special or sacred way and is an excellent way to build strength, balance, flexibility, and connection. This style of yoga focuses on linking breath and movement to create a moving meditation, which often feels like a powerful dance. Vinyasa Flow classes are varied and creative and each one is as unique as each instructor’s individual style and sequencing. Settling into the rhythm and flow helps you find harmony within yourself and with the world around you.
Music adds an additional layer to the yoga practice and when the music complements the sequencing and pacing of class, it can truly transform how you feel and how deep you can go within. An appropriate playlist can help you disengage from distracting chatter in your mind and energize or calm your mood, helping you settle into your moving meditation sooner. The powerful vibration of sound can boost your mood and elicit feelings of joy and freedom when an uplifting song comes on or calm your nerves with a mellow tune. A skillful playlist created by an experienced DJ complements the yoga experience on the physical, emotional, and mental levels.
If you’ve never tried a class with electronic music before, here’s your chance! We’ve got some special classes linking world renowned music and yoga. And if you end up dancing in your living room, you won’t be alone because we’ll be right there with you. So turn down the lights, set up your yoga space, and let’s dance with our breath together. You might be surprised at how profound this experience can be.
1. Erin Wimert - Shoulder Opening Flow & music from Selador
Solid Core Flow with Kylie Larson & music from Selador
Energetic Flow with Ali Duncan & music from Global Underground
Flow Within with Christen Bakken & music from Global Underground