It’s the two-week countdown to 2021 and time to set yourself up to transition and transform. We don’t know about you, but we are more than ready to kiss 2020 goodbye and step into the realm of new possibilities. Starting January 1, 2021, we’ve got a three-week challenge designed to usher in a fresh start and provide you with the framework to start your year feeling empowered and renewed. Yoga is one of the most potent tools we have to navigate the ebbs and flows of change.
By concentrating on building our strength and balance from the inside out, we are better equipped to handle whatever comes our way. Yoga and meditation are two practices that will fortify your mind and heart and smooth the inevitable shifts ahead. We’ve all been reminded, rather forcefully, that we don’t have much control over external events, only over our reactions to them. If you’ve found yourself more anxious, more depressed, more emotional in general, you aren’t alone. The good news is you can learn to flex the internal muscles of your mind and train yourself to be less reactionary. The more you practice, the more strength and balance you’ll embody, regardless of prevailing circumstances.
These next few weeks are perfect to prepare yourself and begin the journey toward transformation. Can you slow down and savor this transition? This in-between time? Often, we’re in a hurry to get started on new projects and endeavors, but the space between is vitally important. Just like when you’re on your yoga mat, the transition between poses is important and many of us hurry through to the next pose without recognizing and appreciating that the transitions are part of the practice.
Transitions are when you check in on your breath. Check in on how you’re feeling. Where you concentrate on the journey instead of the destination. Transitions are where the gift of being fully present is realized.
The holidays may look different this year because most of us won’t be traveling. Take this opportunity to slow down and plan for next year. Review 2020 and write down a list of what you’ve learned through this global experience we’ve all shared together. Consider what you’re ready to release and leave behind so you can reinvigorate your mind, body, and soul. Having a structure and a community to share your 2021 commitment to deepening your yoga practice with will make the experience even sweeter.
This challenge is suitable for all levels, from yoga newcomers to experienced practitioners who want to be challenged. There will be a mix of styles including Power, Hatha, Vinyasa, and Yin. This challenge will also feature yoga philosophy lectures, meditation classes, and technique workshops to broaden your horizons. All you have to do is show up and we've made it as easy as possible for you in this challenge, as every morning, you'll receive your class choices for the day directly to your inbox.
SIGN UP HERE!
Hanukkah is just around the corner and today we wanted to share one of our favorite Hanukkah recipes with all of you – Root Vegetable Latkes with Apple Pear Sauce! These latkes are a tasty and festive way to get some extra veggies in, and pair deliciously with our homemade apple pear sauce. The perfect addition to your family’s Hanukkah traditions!
This recipe is one of the many delicious healthy holiday recipes you’ll find in the extra special bonus Holiday eCookbook we’ve put together this year as a FREE instant download when you purchase our new cookbook.
We’ve included all our personal faves that we love to cook up for our families during the holiday season. We hope you love them as much as we do!
You can be sure that many of these dishes will be on our holiday menu! What recipes are your holiday go-tos? Share with us in the comments below!
With love and holiday cheer,
Root Vegetable Latkes with Homemade Apple Pear Sauce
Yield: 8-10 small latkes and 1 ½ cups applesauce
Ingredients for latkes:
3 cups root vegetables, shredded and peeled (we use a combo of 1 beet, 1 parsnip, 1 potato, and 1 carrot) 1 small onion ¾ tsp sea salt ½ tsp pepper ½ tsp garlic powder 4 tbsp chickpea flour 2 cups olive oil, for frying
Ingredients for Apple Pear Sauce:
2 apples, peeled and chopped finely (we like gala or honeycrisp) 1 pear, peeled and chopped finely ¼ tsp ground ginger ¼ tsp nutmeg 1 ½ tsp cinnamon 1 tbsp apple cider vinegar Pinch of freshly ground pepper 1 cup apple juice or water Maple syrup or stevia to your taste
Instructions for Latkes:
In a food processor or by hand grate the root vegetables and onion. Place half of the grated root vegetables on a paper towel and squeeze most but not all of the moisture out. Repeat with the remaining half. Place the root vegetables and onion into a medium-sized bowl and add the sea salt, pepper, garlic powder, and chickpea flour. Mix thoroughly.
In a medium skillet, pour olive oil until it is ½ inch deep. Heat until simmering. Form the mixture into small patties (if the patties don’t hold together, add a bit more flour). Place the patties into the oil. After golden (3-5 minutes) on one side flip them and continue to cook for an additional 3-5 minutes or until golden and crispy on the other side. Keep the latkes warm in a 200 degree oven until ready to serve. Top with Apple Pear sauce.
Instructions for Apple Pear Sauce:
In a medium saucepan, mix apples, pear, ginger, nutmeg, cinnamon, apple cider vinegar, pepper, and apple juice or water. Cover and cook for 20 minutes or until the fruit breaks down. Sweeten to taste if desired. Remove from heat and place mixture into a high speed blender and blend until almost smooth, or skip this step and leave it chunky. Serve with the Root Vegetable Latkes.
Jo Schaalman and Jules Peláez are co-authors of the book 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. They've also just released their brand new 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.
Enjoy this FREE 30-minute yoga class, from the comfort of your home!
Daily Back Pain Relief with Kristin Gibowicz
This New Moon Eclipse will come in with quite an upheaval. It asks us to transform our outer world relations and will trigger a set of transformations that will unfold over the next year.
I want to emphasize that there are a lot of planetary energies at play here. This isn’t the typical Solar eclipse when the moon and sun meet in the same sign. No, this eclipse has an entourage. The Sun and Moon will join Ketu, the south node of the moon and be accompanied by Mercury and Venus. This is a 5 full planetary conjunction, and will occur in the very yogic lunar house of Jyestha Nakshatra.
This Nakshatra (lunar house) marks the ending of the previous forms of relating and the point in which new ways of being emerge. This new way of being is more spiritualized, more embodied. At this unique point within the cosmos there is a lot at play, the primary being that collective consciousness is rising to another level of unity, of spirituality. The process of this spiritualization will occur on multiple levels thanks to the unique party of planets in Scorpio.
This eclipse will ask to see beyond senses, beyond the wheel of wanting.
It is an awakening to merge into oneness through contentment, to see the purpose, passion, and truth lie not in the material manifested world, but through the true self. This is fulfillment.
Spiritualization is the purpose of this moon. It can create detachment and dissatisfaction along the material world and through senses and sensory pleasures. Previous forms of sensory pleasures will fall short, mindfulness is required. Mindfulness around wanting more, wanting a different lifestyle, wanting to define self and status. This will trigger the opposite effect and drive frustrations and discontentment. The intellect is thwarted so thinking, analyzing, and projections of previous mechanisms will falter.
It will drive the self to look inward. Intuition, seeing, understanding and connecting spirituality into the material world will take a deeper level. Seeing how one created their own suffering and fortune will be revealed. To see purpose, and the meaning without applying meaning or definitions is important. There lies an opportunity to become different.
To recreate a new life, not based on material satisfaction but soulful fulfillment.
The Sun-soul is rising and opposite Mars, there will be more pranic energy to lift the Sun-soul self into greater awareness. Know yourself beyond this world. This eclipse will show you beyond illusion, constructs, delusion, and paradigms. It is important to practice Pratyahara (removal of the senses during this time). Name the demons, embrace them, look through fear at what lies hidden behind it all. Integrate what has been condemned, and know the oneness, peace.
This eclipse falls on a unique point on the zodiac wheel in which the dark waters of Kali (goddess) are creating healing, resurrection, and purification. This is Kundalini within the cosmic body, and at this point, pranayama is important as well as chanting. These practices urge us to go into the ethereal and know the wisdom beyond the physical.
Lastly, expect upheavals, expect the unexpected, but KNOW without a shadow of a doubt that life is ALWAYS, and HAS ALWAYS happened for you. Use this lunation to understand and see what lies within you, beyond the senses, beyond the body, beyond the thinking mind. Beyond all of it, you are the creator. Connect with the dark waters, which is to be one, to be everything and nothing. To be a place of contentment and absorption. Surrender, then surrender more. Your greatness is taking new form.
The New moon flow and Meditation, will aid in working with these Kali energies.
New Moon Meditation & Breathwork with Geenie Celento
New Moon Flow with Geenie Celento
*Depending on your unique chart there will be variations within these planetary energies.
By Geenie (Gemma) Celento
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.
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.
What sets yoga apart from other forms of fitness, is the uniquely holistic approach it takes to strengthen your body, mind, and soul. For many, yoga serves as an essential retreat from a chaotic or busy life, a time to regroup, unwind, and build mindfulness. In the process, it will help you improve muscle tone and flexibility, everything you want from a standard workout at the gym.
Yoga provides a myriad of both physical and mental health benefits. In addition to engaging muscle-groups in poses — or Asanas — that promote strength, flexibility, and balance, yoga also incorporates deep breathing, meditation, and body awareness. This helps decrease stress, relieve anxiety, and promote deep relaxation. Yoga is accessible for beginners and a great way to build a more healthy lifestyle. You don’t need much in the way of specialized equipment to start practicing in your own home yoga room today.
Why a Yoga Room?
If you’re looking for a good way to add movement into your routine at home but find yourself daunted by the cost of home gym equipment, a yoga room might be right for you. Yoga may be the perfect avenue to reach your physical fitness goals. It is ideal for almost every body type and will help you grow strong and limber with dedicated practice. Rather than sinking hundreds of dollars into expensive weights and treadmills, all you need for a yoga room is some free space clear of visual clutter and a mat. Online yoga classes will help you practice at home too! You may wish to invest in blocks or straps down the road, but can get started without them.
A “yoga room” doesn’t even require you to set aside an entire room in your house; a corner in your living room or bedroom will do. The space you set aside for yoga practice is simply an area for you to practice mindfulness of your physical body and mind. You can use this space for high-intensity, strength-building yoga exercises. You can also use this space to meditate, read, or practice self-care.
Think of your yoga room as a combination of your lounge, meditation room, and exercise area. This will help you get more use out of the space.
You should set up your yoga room as a place that inspires mindfulness and tranquility. Remember that sense of zen you feel when you step into your favorite yoga studio? These studios are often set up with elements that play on your senses to help get you into the right frame of mind. Think scented candles, calm lighting, or a smiling Buddha statue. When designing your home yoga space, incorporate elements that help you stop, breathe, and be present in your body.
How to Prepare Your Space
Preparing and decorating your home yoga space should be done with thoughtfulness and intentionality. A yoga room should be calming, inviting, and relaxing. In addition to basic yoga supplies, you’ll want to consider visual aesthetics, lighting, and sensory inputs to help you achieve the best possible yoga experience.
Minimize clutter
A clean space with few visual distractions will help you get into the right frame of mind for an at-home yoga practice. How do you feel when you come home to an apartment full of piles of laundry and dirty dishes in the sink? Clutter isn’t great for your mental health, so your yoga room should serve as a refuge.
When it comes to a yoga room, less is more. Be very intentional with what items you include in your yoga space. Only leave those that are functional and beautiful.
Lighten and brighten your space
Lighting has a significant effect on your mood, energy, and overall wellness. Consider installing dimmer switches for your ceiling lights to alter the mood of your yoga room quickly or get lamps that set a good mood. Cotton drapes are also an excellent tool to soften and brighten a space. They can also be used to curtain off your yoga space from the rest of the living area, filtering light and adding privacy.
You may wish to take advantage of natural light by setting up your space near a window or balcony. Doing so can help make the area feel more open and airy. Conversely, if you feel calmer in a dark environment, set up your yoga space away from windows, or consider adding blackout curtains.
Satisfy your senses
Once you have established your yoga area, it’s time to add all those little touches that make you feel calm and grounded. It may be a little difficult to decide what to place in your home yoga studio, particularly if working with a small area. To get inspired, use your five senses as a guide for items and decor that get you into that yoga vibe.
Sight: What visual cues help you cultivate mindfulness? Consider wall prints and paintings that help you feel spiritually connected. Some people find including natural objects, such as beautiful stones or carved wood, useful to create a calm visual atmosphere. Be mindful of the colors you choose. For instance, bright red might make you feel on edge, whereas light blue might help you feel serene.
Smell: Your olfactory senses are a powerful trigger for both memories and moods. Using different scents can inspire feelings of unease or calm. Scented candles, oil diffusers, and incense holders are all great ways to set the mood for your yoga room without taking up too much space. Feel free to experiment with different essential oils and incenses to find those that work for you. Lavender is a popular choice for yoga practices since it is known for helping people relax.
Touch: Think about the items in your yoga space that your body will make contact with. Items that are rough, scratchy, and uncomfortable should be left outside. Make sure to choose a comfortable mat that has a good grip and is soft enough for bare skin.
Sound: Different sounds and auditory cues quickly shift your mindset and inspire positive emotions. Tibetan bells and singing bowls are visually beautiful and great for chiming at the beginning and end of each yoga session. A water fountain is a great way to infuse your yoga space with calming, natural noises.
Taste: There’s nothing like a yoga session and a mug of herbal tea to unwind after a stressful day. Set up a mug to steep with your favorite herbal tea and place it where you can easily reach it. Water infused with lemon and mint is an excellent option to stay hydrated throughout a more intense yoga session.
Décor
The great thing about having your very own yoga space is that you can personalize the décor according to your own style. Consider which design elements inspire your soul, mind, and body. What would you like to see and feel most when practicing yoga?
Plants are a great option for making the air feel fresh and alive. Including items of sentimental value is a great way to make space your own. Remember not to go overboard on décor. When it comes to a yoga room, less is more, so make sure to leave plenty of open space.
Assemble yoga supplies
Now that you’ve achieved that perfect atmosphere for your yoga room, it’s time to get the actual yoga equipment in order. The most fundamental piece of equipment you will need is a mat. Choosing a yoga mat with a color or design you love will inspire you to practice more often. As you progress in your practice, you may find yourself incorporating yoga blocks into your routine. Make sure you have everything you need to carry out your favorite poses.
Yoga for Your Mind and Soul
Use the time you practice yoga to be consciously mindful of your day and thankful for everything going on in your life. One of the best aspects of yoga is that it has been proven to impact mental health positively. Because yoga requires you to be highly conscious of and present with your body, it’s an excellent practice to see yourself from another perspective, cultivates body positivity, and take some time to love yourself.
Your yoga sessions are a special time to focus on your body, breathe deeply, and let go of stress. While there are many styles of yoga that are focused on building physical strength and balance, you don’t have to use your yoga room exclusively for physical routines. A yoga room can also serve as a calm, tranquil spot to simply breathe and meditate.
Enjoy Your Yoga Room
While you may not make it to the studio every week, a home yoga studio makes it easy to fit yoga and meditation sessions into a busy life. A regular yoga practice conditions both the body and mind for inner stability and centeredness; you will quickly find that this positively impacts all aspects of your daily life. Setting up your yoga space to inspire peace and tranquility is key to unlocking the myriad of benefits that come from practicing yoga daily.
By Rocio Espinoza
Practice in your new beautiful yoga room, whether you're brand new, or experienced, with these programs.
What is your go-to coping mechanism when you feel overwhelmed or can’t control your reactions to anything and everything? Does heading outside into nature help reduce your blood pressure or a phone call with your best friend do the trick? Did you know one of the best ways to manage stress and anxiety is through a balanced yoga practice?
Mindful movement and controlled breathing patterns positively affect your nervous system. Yoga helps us shift from fight or flight, a reactive state, to rest and digest, a receptive state of being. Through physical asanas and Pranayama breathing techniques you can lower blood pressure, regulate heart rate, and reduce levels of the stress hormone cortisol in the body. With an intelligent combination of active practices, passive practices, and meditation, like our new one-week Anxiety Relief program, you’ll feel more calm, energized, and balanced.
When our autonomic nervous system isn’t in balance, managing our emotions can be a challenge. Anxiety is often tied to anticipating the future and depression is often linked to an inability to release the past. Over time, if we fall into these types of patterns, our bodies and minds begin to suffer. Yoga teaches us to focus on the present moment, which encourages a grounded sense of being and a focused, clear mind.
Yoga isn’t simply about touching your toes or balancing on your hands, although both those abilities are great. The mental, emotional, and physical health benefits of yoga are intertwined, so even when your focus is predominantly on opening your hips and shoulders, you’re positively impacting your entire being.
Whether you need to relax with some restorative yoga to encourage your parasympathetic nervous system to kick in or you need a vitality boost from an energetic Vinyasa flow, yoga will help. Check out all these practices and see just how balanced you can feel!
Enjoy and let us know what you think in the comment section below.
This soup recipe is perfect for a cold day and is full of healthy ingredients.
Have a personal favorite healthy soup recipe?
Tell us about it.
With love and orange smiles,
Curried Carrot Soup
Yield: 8 bowls
Ingredients:
3 TB. coconut oil 2 tsp. curry powder 8 medium carrots, peeled and sliced thin 4 medium stalks celery, chopped 1 medium yellow onion, coarsely chopped 5 cups vegetable broth 1 TB. freshly squeezed lemon juice 2 tsp. sea salt Freshly ground black pepper
Directions:
In a medium saucepan over low heat, cook coconut oil and curry powder, stirring, for 2 minutes. Stir in carrots, celery, and yellow onion; toss to coat; and cook, stirring frequently, for 10 minutes. Stir in vegetable broth, bring to a boil, reduce heat to low, and simmer for 10 minutes or until vegetables are very tender. Allow to sit for 1 minute, and skim grease from top of soup if necessary. In a blender, and working in batches of no more than 2 cups, purée soup. Return soup to the pot, and heat through. Season with lemon juice, sea salt, and black pepper, and serve.
Many of us are familiar with at least one of the seven chakras. The third eye, our intuition center, tends to be the most spoken about chakra; however, all of the other chakras need our time, attention, and TLC, too!
If you have attended yoga or meditation classes, you have perhaps heard the teacher speaking about the chakras. Below, you will briefly discover what the chakras are, where they are located, and each of their main characteristics.
If you're curious about learning more about the chakra system, there are 3 must-read recommended books about the chakras for you to continue on your path of chakra discovery. There are also yoga classes for each of the seven chakras, if you'd like to learn more about them through movement, and experience.
What Are Chakras?
The chakra system can be thought of as energy centers within the body. The first discovery of the chakra system can be traced back to ancient Indian texts thought to be written about in 1500 BC.
Each of the 7 chakras can be thought of as individual energy centers, each having its own vibrational frequency. Every chakra has a specific function and purpose to regulate many processes in the human body from immune function to emotions to organ health. It is believed that when your seven chakras are open, your energy is free-flowing, and your mood is stable and positive and the body’s systems are working cohesively. Each serves a clear purpose in balancing different facets of our organs, emotions, and well-being.
The seven chakra centers are located between the crown of the head down to the base of the spine, each in their own unique spot.
A brief explanation about each chakra:
1. Root Chakra: Your root chakra is associated with your feelings of safety, grounding, and survival. This chakra is our foundational chakra and our anchor to the present world. Its element is Earth.
2. Sacral Chakra: The sacral chakra is associated with sexuality and feelings. Its element is water and it is motivated by pleasure. This chakra is the driving force for the enjoyment of life through the senses, whether it’s auditory, through taste, touch, or sight.
3. Solar Plexus Chakra: The solar plexus chakra’s center is near the naval and the main meanings associated with this chakra are accountability, mental ability, personal identity, and confidence. Its element is fire.
4. Heart Chakra: The heart chakra is not directly located where the physical heart is, but it is aligned at about the same height of the heart along the spine. It is associated with compassion, love, and beauty. The heart chakra’s element is air and its energy is associated with movement, connection, and breath.
5. Throat Chakra: The throat chakra is considered by some to be the center of human emotion. It is located in the throat region. The energy of the throat chakra is associated with communication, creativity, and self-expression. Its element is ether.
6. Third Eye Chakra: The third eye chakra is perhaps the most commonly talked about chakra. Its location is on the forehead between the brows. This chakra is associated with openness and imagination, it is also connected to cultivating wisdom and insight. Its element is light.
7. Crown Chakra: Wisdom is controlled through the crown chakra, which is also the 7th chakra. It is the most spiritual chakra of them all. Some describe this chakra as the gateway to the divine self and the connector to universal consciousness. Its element is the cosmos.
Recommended Chakra Reading List:
Whether you meditate frequently or are simply eager to learn about connecting your physical body with your spiritual being, reading more about the chakras is a brilliant way to gain more insight. If you are interested in practicing chakra-focused meditation or you are curious about tapping into and tuning your chakras to naturally lighten your mood and feel more harmonious inside we can highly recommend reading the books below. Eastern Body, Western Mind: Psychology And The Chakra System As A Path To The Self - Anodea Judith Chakra Awakening: Transform Your Reality Using Crystals, Color, Aromatherapy & the Power of Positive Thought - Margaret Ann Lembo The Chakra Book: Energy And Healing Power Of The Subtle Body - Osho
Recommended Chakra Yoga Classes:
Yoga for the 1st Chakra with Elise Fabricant
Yoga for the 2nd Chakra with Elise Fabricant
Yoga for the 3rd Chakra with Elise Fabricant
Yoga for the 4th Chakra with Elise Fabricant
Yoga for the 5th Chakra with Elise Fabricant
Yoga for the 6th Chakra with Elise Fabricant
Yoga for the 7th Chakra with Elise Fabricant
By Heather Jacoby
Heather is the founder and creator of TheYogaTique.com. She is also a global citizen of 7 years and counting who has lived throughout SE Asia and Latin America. When she set out to live a life abroad she had the vision to create The Yogatique to connect yogis with online yoga studios to encourage everyone to take their yoga practice wherever life may take them, too.
If you deal with back pain, yoga might be exactly what you need. Yoga is a mind-body remedy that helps efficiently treat back pain and stress that accompanies it. Here, we’ll discuss yoga poses that can reduce pain, relax, and strengthen your body.
There can be tens of different causes of back pain; poor posture, a weak core, and sedentary work are among them. It’s always essential to find out contributing factors and reasons for pain so that you can treat it the right way and prevent it from happening again. However, in most situations, practicing even basic yoga poses will relieve the strain and pain in your back.
In 2017 a study was conducted and it proved that yoga is really beneficial for back pain. A group of 320 adults was assessed to see whether yoga was efficient as physical therapy for reducing chronic back pain. Participants in both physical therapy and yoga classes showed analogous improvements in pain levels.
But what yoga poses to choose? We all are aware of how many yoga poses exist, and some of them are rather challenging to perform, especially if you’re a beginner. To make your life easier, we’ve divided yoga poses based on their complexity. So, regardless of how fit, strong, or flexible you are, in this post, you’ll find helpful yoga poses to suit your fitness level.
Yoga poses for beginners for back pain relief:
Child’s Pose
This is one of the easiest yoga poses, it takes the strain off the lower back by aligning the spine. This pose gives you a nice stretch.
Instructions for Child's Pose: Kneel on the mat with your knees hip-width apart, feet together behind you. Breath in deep, and as you exhale, place your torso over the thighs.
Try lengthening your neck and spine, moving your ribs away from the tailbone and the crown of your head away from your shoulders.
Lay your forehead on the floor, arms are extended out in front of you.
Keep this position for 1-3 minutes.
Sphinx Pose
This pose generates a great natural curve of the lower back. It also involves your abs that support the lower back. These factors make this exercise one of the best yoga poses for lower back pain.
Instructions for Sphinx Pose: Lie on your belly with your feet together and straight behind you.
Put your elbows right under your shoulders and forearms on the ground and lift your chest off the ground.
Press your thighs and hips to the ground and try lengthening your spine and keep your shoulders comfortable.
Feel deeply a nice stretch in your lower back. However, be careful not to hyperextend the spine.
Cat-Cow Pose
This pose provides a good flexion and extension of your back, improves mobility, and relieves tension in the lower back. This yoga pose also helps to enhance posture.
Instructions for Cat/Cow pose: Start on your hands and knees.
Inhale deeply and round your spine towards the ground, lift your head and chest.
Exhale slowly and go on with the next step.
Inhale deeply, and on the exhale, round your spine toward the ceiling, drop your head toward the floor - it’s a cow position.
Keep exercising for 1-3 minutes.
Knees to Chest and Slow Rock
Add a slow rocking movement to your basic stretch. This easy yoga pose provides a natural, nice bodyweight massage.
Start lying on the back
Embrace your knees that are over your chest.
Rock your torso slowly back and forth
Keep doing this exercise for 1-3 minutes.
Here are some more yoga poses that might be better suited for Advanced Beginners & Up:
Downward Dog
This yoga pose strengthens your back and shoulders, plus, it reduces back pain.
Instructions for Downward Facing Dog pose: Start on your knees and hands on the mat: knees under hips and wrists under shoulders.
Press your palms against the floor, tighten your toes, and lift your knees.
Move your hips towards the ceiling.
Extend your tailbone from the back of your pelvis, bending your knees slightly.
As you exhale, press firmly on your hands.
Make sure to distribute weight evenly on the shoulders and hips, and keep your chin tucked in.
Keep this pose for 1-3 minutes.
Triangle
This yoga pose alleviates pain from the neck and back. Besides, it stretches and strengthens hips, legs, chest, and shoulders.
Instructions for Triangle pose: Stand with your feet about 4-5 feet apart.
Rotate your right foot forward, leaving your left toes at an angle of approximately 45 degrees.
Raise your arms with palms down, parallel to the ground.
Leaning on your right thigh, extend your arms and torso forward.
Lower your hand to the ground, shin, or foot, while extending your left hand towards the ceiling.
Place your shoulders and hips so that your spine is aligned.
Look up, toward your left hand.
Keep this pose for 1-2 minutes, then repeat on the opposite side.
Happy Baby
This exercise includes rocking motion as well as the one we’ve already described; however, it requires more flexibility. The pose stretches shoulders, neck, hips, and relaxes back muscles.
Instructions for Happy Baby pose: Start lying on the back and bend your knees over your belly.
Inhale deeply, hold your feet with your hands. Open your knees to your armpits.
Make sure your ankles are over your knees and your heels are bent.
Bring your arms down to create pressure and resistance.
Keep rocking for 30-60 seconds.
Conclusion:
Yoga poses we’ve described here are safe to do daily. They are great for working on core stability, correcting posture, and flexibility - all that you need for a healthy back. However, it’s important to listen to your body and stop doing exercises that cause any discomfort. If the pose hurts, ease up on stretching. Depending on the severity and location of your back pain, different poses will work better for you. Remember also, that yoga poses that help heal back pain, are not limited to just these postures. Keep exploring and find what brings relief and vitality to you!
We hope these tips will help you to reduce or prevent back pain and make your life healthier.
By Alex Green
Alex Green is a copywriter who is fond of healthy living and knows everything about home improvement. In his spare time, Alex likes walking with his golden retriever, meeting with friends, and attending the gym.
Enjoy this 30-minute FREE Daily Back Pain Relief yoga class.
Practice YogaDownload's Heal Your Back Pain program for short and long-term relief from the comfort of your home!
Have you ever noticed that when you’re worried about money, all of a sudden, your lower back “goes out?” Or you were reprimanded at work and a crick appears in your neck? Of course, suffering a physical injury or the culmination of a lifetime of poor posture causes pain, but what’s happening internally is often the root of external pain. Yoga’s three-pronged focus on physical, emotional, and mental wellness offers back pain relief for every layer of your being.
In yogic philosophy, the subtle body is a blueprint of the physical one. The subtle body consists of energy or prana which flows through channels called Nadis. The primary Nadi, the Sushumna Nadi, runs from the Muladhara (Root) Chakra at the base of the spine to the Sahasrara (Crown) Chakra at the crown of the head. Keeping the seven primary Chakras or energy centers balanced is essential to keep our prana flowing freely so we feel invigorated, calm, and pain-free.
When emotional energy blockages occur, pain often manifests in the tissues surrounding the spinal column/Sushumna Nadi. Through mindful asana (postures) and pranayama (breathwork), yoga can help free up your life force or prana in this central channel and assist in creating a pain-free healthy back. What’s magical about yoga is that the practice simultaneously addresses all the causes of pain, inside and out. Once your prana is flowing freely, it’s easier to address the specific external aspects of back pain.
Three primary muscular factors contribute to chronic back pain: a weak core, tight psoas muscles, and tight hamstrings. When you strengthen the core, which consists of your abdominals, your back and your trunk, you create a protective girdle for the spine. Yoga is also an excellent way to open up the psoas or hip flexor muscles at the front of the hip that are often responsible for causing lower back pain. Stretching and elongating the hamstrings will also aid in keeping the lumbar region more spacious. A well-rounded yoga practice helps you target these three goals for long-term spinal wellness.
Of course, if you’ve suffered an accident or injury to your spinal discs or sprained muscles and ligaments, make sure you’ve addressed acute pain before embarking on a yoga program. Once you’re ready to bolster your posture, create a stronger core, and maintain a healthy spine, check out this week’s assortment of classes. These practices are specifically designed by expert instructors to help you feel your best. Enjoy!
1. Kristin Gibowicz - Daily Back Pain Relief (FREE class)
2. Dana Hanizeski - Heal Your Back Pain with Iyengar Yoga
3. Angela Kukhahn - Hug the Midline
4. Shy Sayar - Therapeutic Wall Yoga for Hips & Back
Years ago, I’d do anything for a box of Junior Mints or Peppermint Patties. I’d fallen prey, like many of us, into the low calorie, nonfat mindset of the 90’s where Snackwells and Fig Newton’s were all the rage.
As I’ve transitioned into a healthy lifestyle and a new way of eating, I’ve found myself looking for healthy sweet treats. I’ve realized that the packaged so-called “health foods” just fed my sugar demons, leaving me with an artificial sense of healthy and a sugar hangover to boot.
Instead of going cold turkey, I started looking for other options to satisfy my sweet tooth, something delicious and decadent that could replace, if not outperform my old guilty pleasures. Below is one of my favorite new recipes. It’s so rich and creamy you’ll hardly believe it’s actually good for you!
With sweet sassy smooches,
Creamy Banana Chia Pudding
Yields: 6 servings
2 TB. hemp seeds 1 ½ cups water 2-3 dates, pitted 2 bananas ½ cup chia seeds ½ tsp. sea salt 1 tsp. vanilla Cinnamon to taste Cacao nibs (optional)
Mix hemp seeds and water in a high-speed blender until completely smooth. Add in dates, bananas, sea salt and vanilla. Pour the mixture into a bowl and stir in chia seeds. Let it sit for 30 min or overnight in the refrigerator for a super thick pudding. Top with a few cacao nibs and a dash of cinnamon. Enjoy!
Co-founders and authors Jo & Jules have led tens of thousands of people through their 14-day Conscious Cleanse program. Through their experiences, they’ve learned that the single most important skill when it comes to taking control of your health is learning to cook simple, nutrient-dense meals. Their new cookbook, The Conscious Cleanse Cookbook, has everything you need to master the art of clean cooking.
Giving something back, aka philanthropy, isn’t a new concept. Being generous has been a part of our everyday lives for decades, and is an integral part of our modern society. However, giving back doesn’t have to be hard. Yes, there are those that dedicate themselves to philanthropy, but you can also do something as simple as carrying groceries for a neighbor. Any act of kindness, big or small, can have a positive impact on social issues, wellness, and community spirit. Isn't that the world we want to live in in 2020?
Here are some small ways you can give back.
1. Volunteer Your Time
If you’ve got a lot of spare time on your hands, volunteering is a great way to give back and help others. This could be at places like non-profit organizations, animal shelters, or homeless shelters, a lot of which desperately need help especially this year. You can also find organizations in your area where you can volunteer your time remotely, perhaps by volunteering to call and chat to those isolating and without much human interaction.
Random Acts of Kindness
Doing something unexpectedly kind for someone in your life can make someone’s day! Volunteering your time and energy to someone who needs a hand can help to strengthen your bonds and community. Next time you see someone struggling with something, take the time out to do something to make their lives a little easier, a simple act that will leave a long-lasting impression.
Charity Events
If there is a cause or charity you feel strongly about, why not get involved in raising money for charitable activities to help them out. Feeling passionate about an issue can massively motivate you to help out and give back. Have a search around for local charities that aid issues you care about, and contact them to see if they need volunteers or any other assistance. They usually need help!
Volunteering with Children
Helping children in need is a great way to help others in your community who might not be able to help themselves, whether that’s through mentorship or donating resources. Children can be the most vulnerable in our society, and there are a wealth of organizations that can always use a helping hand to give back to children in need. If you have the time, mentoring a child who could benefit from good role models, can be transformative for both you and the child.
Volunteering with the Elderly
Our older generations can be some of the most lonely out there, especially this time of year. There are many organizations that revolve around providing companionship and someone to talk to for many isolated elderly people, or you can volunteer at your local senior center. Being alone can cause depression and feelings of isolation among older generations, so this is a great way to boost someone’s day and give back to the community.
Planting Trees
A great way to give back and to make your community a better place to live is to join a tree planting initiative. Trees are essential to both the environment and to the community, as they help to clear the air of pollution. Trees provide oxygen and absorb harmful carbon dioxide, so you’re doing something for the whole planet when you plant one.
Clear Out & Donate Your Stuff
There are many organizations and charities that would benefit from unused household items and clothes. Whether it’s a local secondhand store or a shelter, you can find an organization that can breathe new life into your old stuff, and get use out of items that would previously be gathering dust. Why not contact local charities who accept donations, and find out what they’re in need of?
If you’ve not got much lying around the house, you can even organize a fundraiser to purchase goods in need, or rally your friends and neighbors to donate anything un-used too!
Donate Blood
Healthcare providers are working non-stop in these times, and many countries are still in need of blood donors and are actively looking for blood donations. If you’re a viable candidate, you can help save someone’s life by donating blood. In fact, every time you donate blood you can save 3 people’s lives! Now there is technology to store blood for longer, so the effects our your donation can help people in the long term too.
Shop Local
While it might be easier to order items for Christmas with one click from one of the many many big-name online stores, local businesses need our support now than ever. With restrictions in 2020 putting strain onto smaller businesses, now we can give back by supporting local shops and smaller businesses during the holidays.
Volunteering with Animals
Volunteering at an animal shelter is a great way to give back to our furry friends, as well as boost your mood - spending time with animals is proven to relieve stress and alleviate depression. Check in with your local shelter if they need volunteers, or donate some blankets and food if you can’t donate your time. Have neighbors got pets that they might need a hand with? Offer your services as a dog walker, if they ever are sick or overwhelmed with other commitments.
However you choose to give back, be confident in the fact that by the simple act of being kind and helping others, you are helping to make the world a better and kinder place for all of us who live in it, with the added bonus of that warm and fuzzy feeling you get by helping someone in need!
By Amy Cavill
Want to give the gift of yoga to someone? Buy someone a discounted membership during our Black Friday Sale!
Awaken Your Generous Spirit with Elise Fabricant
This Full Moon lunar eclipse will occur from November 29th -30th. There is heavy Capricorian energy at play that is solidifying recent self-discoveries, new inner revelations from this fall. This solidification will create more grounded wisdom regarding self. It will carry forward an initial expansive push. Think of it as an energetic push to support breakaway and breakthroughs. This energy can seem intense for some, it’s swift and disruptive.
As the days carry forward the expansion will feel constricted. Jupiter’s conjunction with Saturn in Capricorn will create a push and pull. An outward urge met with restrictions. This is a blessing, and try to remember that. It will force new ways of expansion, new ways of creation, and quite literally cultivate new methods of achievement. It will release old paradigms and reliance on previously defined mechanisms within the self and external world. Prudence and perseverance will aid in working with the new ways of solidifying gifts, creativity, and new wisdom.
As you can feel practicality is aiding in creating structure, and solidity in this new alignment. Within this lunation Venus is a unique point of exact debilitation within the cosmos, no worries as this is assisting creative means beyond previous measures and paradigms. Venus in this position will also aid in self-realization as it pertains to the material and external world.
Desires and what you want from life becomes clear.
The alignment during this eclipse is asking you to believe in yourself, to invest faith into the gifts that are incubating. Connections around paradigms unfold on a final layer, and an offering of heart healing is available to you. Feel through the shifts my loves, new ways of relating, seeing, and connecting are on its final stretch. There may be a sense of shakiness, but it is the residual breaking away into new horizons. This energy is focused on foundations of growth, and grounding innerself into realization within the material world and the inner gifts are now starting to be concretized. The energy is shifting towards organization around new endeavors, getting your ducks in a row for soul desires.
Lastly my loves, this Full Moon lunar eclipse has a strong numeric significance. It is uniting the 7s. Esoterically you know this as the 7 planes of manifestation, the 7 energy centers (chakras) and the 7 dimensions of consciousness. We have reached a cycle completion and collectively will move forward with new ways of interrelatedness within one another and within the self. During this time, many of you may experience physical symptoms of recalibration. Do not try to make sense out of it. If your sleeping habits, food cravings, digestion, emotions, and reasoning are abnormal-allow it. Many of you will wake at odd hours of the night and have creative insight, or you will recieve guidance from your spirit guides and higher consciousness. Honor the downloads and heed the guidance.
Energy never dies, it is being recycled, renewed, and reshaped. Allow this process to occur along all 7 planes, do not hold onto ‘normalicy’. It is also so important to stay focused on your higher goals, and rooted in yourself. Small actions, discipline, and conviction to your becoming and the higher good for all will best serve you and the collective.
This Full Moon lunar eclipse is bringing the Kleshas - the 5 veils of ignorance and ego separation, to the surface. These Kleshas are the ways in which we hold ourselves separate from divine, from inner power, inner truth and the fullness of self-awareness. During this time allow the old to break away. Hold yourself gently and take a step back from definition, criticism, and especially judgment. These are protection mechanisms that create separateness. This separateness is the veil of ignorance that depletes prana-life force. We are all one. All connected. All divine. When in doubt, or if turmoil sets in. Come back to your practice, to your breath.
One final note on this eclipse, this is a reflection from the Eclipse on December 26, 2019. Take a moment to reflect, to recognize how far you’ve come in less than 12 months, how much strength you possess and revel in the fact there lies more to be discovered. It is from the void that all is born and all is possible. You are unlimited, and whatever holds back the awareness of true self (limitless nature) will be released. It is the full circle of evolution and creation.
Full Moon Ritual: Fast the day before or on the Full Moon eclipse. This will aid in removing previous karma and also clear the body for the subtle transformations that are occurring across the planes of consciousness. Meditate for 10-20 minutes focusing on white smoke clearing the body inside and out. Allow the awareness to rest in the third eye, Ajna. Do not set anything in motion. Now is the time to honor your ancestors, guides, and if you feel ‘lost’ or any turbulence, ask for guidance. Give thanks every day to your ancestors and guides. Stay humble, stay open.
Herb: During this time until the next New Moon, Ashwagandha will best serve sloughing off the odd while strengthening the inner self. It will nurture what has been neglected, and empower your heart with grounded faith. Ashwagandha tea, or tincture 90 drops 1x daily. Herbal info is for spiritual and energetic purposes.
Click here for the Audio Reading
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.
Practice Geenie's Yoga & Astrology program now!
“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
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.
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.
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.
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