Ramen is one of those dishes that everybody loves. Homemade delicious broth, slurpy noodles, and all kinds of toppings you can imagine - what is not to like! Perfect for windy, cold, and dark autumn weather. Ramen can be extremely simple if using store-bought broth and noodles. It can be even more effortless by ordering in from your favorite takeaway. BUT if you want to create something truly special and have a few hours to spare, give this recipe a try. And imagine the amount of packaging you can avoid using by preparing the broth and noodles from scratch (I hate excessive packaging and always try to buy free from plastic to reduce my ecological footprint as much as possible).
I have given the amounts in this recipe for two people, but any time I make stock, I always use my largest pot to make more and just freeze anything left over to use in future stews, soups, curries, etc.
Once you have the broth and noodles, you only need to think about the toppings. I always like adding soft boiled eggs (obviously not vegan, but I only use eggs that are 100% free-range. I know this because a friend of mine has chickens who run around freely and are hugged every day), sliced mushrooms, and edamame on top. Cilantro, green onion, and sesame seeds are also mandatory for me and then anything else that I happen to have – sometimes boiled and fried potato halves (I only add those if I have some boiled potatoes left over from a different meal), sometimes grilled, baked or fried eggplant rounds. I sometimes also add prawns as I am not vegetarian.
Feel free to add anything you like, and if you are missing some of the toppings I have listed - no worries, even only the noodles and broth taste good, the toppings are just a bonus!
Vegetarian Ramen Made from Scratch
Cooking time: 2 hours
Serves: 2 (but I recommend to double or triple the recipe)
Ingredients:
For the noodles:
6 oz flour
1 ½ tsp baked soda (not baking soda – check the notes)
½ cup water
For the broth:
1 tbsp rapeseed oil
1 large onion, roughly chopped
1 large carrot, roughly chopped
3 ½ oz ginger, roughly chopped
1 celery stalk, roughly chopped
1 star anise
5 peppercorns
1 l boiling water
1-2 tbsp sesame oil (be careful and start by adding just a little – some sesame oils are extraordinarily pungent, and adding too much is not a good idea. I used the light oil, but if you have dark toasted sesame oil at home, start by only adding ½ tsp, taste and add more if needed)
½ dl soy sauce
To serve:
Soft boiled eggs
Boiled potatoes, sliced in half and fried until crispy (in butter or oil)
Thinly sliced young button mushrooms
Cubed tofu
Roasted eggplant rounds
Edamame
Spring onion
Cilantro
Toasted sesame seeds
For omnivores prawns or leftover pork roast or anything else you can think of
Instructions:
Mix flour with baked soda, and then add water. Start by mixing with a fork, then continue kneading with your hands.
This is not a soft dough, and it is not supposed to be. Kneading will be challenging, but do not give up. Think about it as a workout instead :). In about 5 minutes, you should have a ball of dough that holds together. If this does not happen, add a tiny bit of water, but only one teaspoon at a time.
Cover the ball of dough in plastic and leave to rest for 30 minutes.
Use the pasta machine to cut the noodles. Cut the dough in two and press it as thin as you can with your hands. Then start in the widest setting and let it through the machine at least four times. The dough will fall apart a few times but push it together any time it does and keep putting it through the machine. Don’t worry if it takes more than four passes; just give it time. Once the dough seems to be holding together, start by turning the setting to the next highest number and pass it through each setting one time. My machine has six levels, and I stopped at three – this was just enough to get good noodle shape. If your device has the linguini cutter, now use this to get noodles. If not, just cut them manually.
Boil the noodles in salty water for few minutes just before serving.
Fry the onion, carrot, ginger, and celery for a few minutes in oil. Add the star anise and keep on frying for a few more minutes until the onion is translucent, and the kitchen is full of amazing aromas.
Pour over the hot water and simmer on low for about 40 minutes.
Strain the stock and season with sesame oil and soy sauce.
Notes:
Baked soda is more alkaline than regular soda, which, in turn, changes noodles' texture to be chewier compared to only using regular flour. To get baked soda, just take regular soda powder; lay it on a baking sheet covered with parchment, and bake for an hour at 250F. As you only need a tiny bit for this recipe, store the rest in an airtight jar. Warning – do not touch pure baked soda as it can irritate the skin. Once you get to kneading the dough, it is okay to handle it as it is mixed with other ingredients by then.
If you don’t have several hours to cook (completely okay, there are more important things in life), feel free to use the organic stock from the store and season it with star anise and ginger. Start by frying chopped ginger in a bit of oil in the bottom of a bot for 5 minutes, then add the star anise and fry for another minute. Cover with stock, bring to boil, and let it simmer in very low for 15 minutes.
I often make my own stock because I love cooking. This is an excellent way to use up any leftovers you have from prepping other meals – carrot and potato peels, ends of leeks and asparagus, onion tops etc. In this recipe here, I wrote down the things I always add to stock but feel free to add other vegetable scrapings. As long as they are clean, they can not ruin your stock (however, purple cabbage and beets might not be the best idea as they turn your stock from clear to purple-brown-red).
If you don’t feel that baking the soda and rolling out noodles – use the store-bought noodles instead and cook by packet instructions.
By Kadri Raig
Kadri is a food blogger and yoga teacher from Estonia. She loves to spend time in the kitchen, but most of her recipes are simple and don’t take more than 20 minutes of active cooking time. She thinks that everybody can find time to cook healthy food at home, it is just a question of planning. "I work in an office full time, teach yoga 7-8 hours a week and write a blog. So if I manage to cook most of my meals, then so do you!" Connect with Kadri and enjoy many more of her delicious healthy recipes on her website here: www.kahvliga.ee.
Treat yourself to the healing powers of yoga, before or after your delicious soup! If you're brand new, but have been curious to try, this 3-Week Absolute Beginner Yoga Program is perfect for you!
This Full Moon illuminates in Pisces and is bringing confidence and soul wisdom into full light. As the second Full Moon of the month, this one is a bit special and has several planets adding their own bit of magic. The previous New Moon on the 16th shifted a lot within the personality, and understanding one’s potential. This Moon will bring it all full circle. Unlike the New Moon, this lunation is less neurotic, and the self will feel more stable.
Mercury retrograde is assisting with the energy of rebuilding and is working to communicate from inner guidance. The mundane, and self-importance will fall short. Trust your intuition and get to the heart of the matter in all your communications, within self and the outer world. The soul directive to the self is strong and purposeful. This is forming an amazing combination of awareness and gungho energy to step more powerfully into who you are.
Mars, currently retrograde in Pisces is at a pinnacle position which brings courage to purpose, and will shine through the conscious mind to support inner guidance and self-discipline. The inner connection to gifts, and what is possible becomes clearer. The reliance on others, and the outer world will seem less relevant. Many of you will feel a zeel to take on the world, and you should!
There truly is so much supportive energy that moves your gifts forward from a place of confidence and less from pleasing.
This Full Moon is also reflecting auspicious energy from Jupiter who is sitting regally at a point of exaltation. What this means is there may be disappointments and disinterest in the superficial.
Only the REAL and authentic will do. Desires are aligned with dharma-purpose. This Jupiterian energy encourages self-assurance to stand boldly in bringing forward your inner gifts. Inner strength, wisdom to move forward, and the power to stand on your own is also being highlighted.
Now it’s not all rainbows and butterflies, this lunation can stir resentment, dissatisfaction, and will highlight the TRUTH in many ways and through many parts of life. Work through discomfort with gratitude, appreciate everyone, because we’re all in this evolutionary journey together. Stand so radiantly in your truth, and do not measure yourself against anything or anyone. You are being pushed to step into yourself in bigger and greater ways.
Normally initiating creative projects or new endeavors isn’t ideal during Mercury retrograde and during a Full Moon. However, this alignment is different.
If you have a calling, gifts, or a project you would like to put into motion. Do it on the 31st. Do it from a place of service for your purpose, higher good, and in honor of your gifts. This will work beautifully with this moon. If the intentions are selfish, or materistically driven it will not be as favorable. Be well my loves, and remember you were born for this.
Depending on your unique chart there will be variations within these planetary energies. To learn more about your planets and, book a full astrology reading here. Book a fixed star reading to understand your mental/emotional body and how to empower your yoga through your lunar birth star.
By Geenie (Gemma) Celento
Geenie, also known as Gemma, is an Ayurvedic Practitioner, astrologer and student of the Sri Vidya Tantric lineage. Her website is here.Her classes on YogaDownload are often inspired by astrology and aimed to guide each student to unfold a deeper connection from within. Her diverse knowledge and continued studies in the spiritual sciences can be felt in her class offerings. With humble devotion Gemma weaves the wisdom of yogic practices into accessible and impactful mat experiences. Practice Geenie's Yoga & Astrology program now!
This guest post was originally published on our yogini friend Whitney Reynolds' blog, MoonWandering.com.
I am just finishing up my two week trial with YogaDownload. Here are my thoughts on my experience, what I enjoyed, and who I think would make a good fit for this platform.
Week 1: Decision Paralysis
The first week at YogaDownload can be overwhelming. There are so many choices of classes and programs to choose from! They give good guidance but the sheer number of choices can make it difficult to decide where to begin.
As a yoga teacher myself, I am a bit picky when it comes to my online yoga studio. I want high quality. I want variety. I want to be able to choose my experience. At YogaDownload, you can do all of that. But, it doesn’t make choosing from 1700+ videos an easy task.
Week 2: Discovering Programs
In my second week with YogaDownload, I discovered the Programs, which changed everything.
My biggest draw in sticking with YogaDownload beyond the free trial period is the emphasis placed on specific programs. There is a program for basically anything!
As a frequent traveler, I have found it hard to get into the studio. Having a program to follow in my free time is the best way to stay motivated while on the go. I like the “package” set of classes that have been created and put together specifically for what I need.
Yoga For Travelers
If you are a traveling yogi like me, you may enjoy having access to the Frequent Flyer Package. This package is an eight class series that takes the edge off some of those longer travel days. It goes beyond the basic “Yoga for Travel” that you’ve seen on YouTube twenty times before.
Shake off your jet lag with Unwind from Planes and Cars sequence and then settle into a peaceful sleep with Nighttime Nidra, despite the difference in time zone. I was particularly keen for the “On-The-Go Detoxifying Sequence” because it’s accessible benefits like lymphatic drainage and assistance with digestion! This is a valuable tool when you’re tasting a lot of new cultural dishes that your body isn’t used to.
If you have ever felt like you need a good stretch after a long flight, then you want access to the Frequent Flyer Yoga Package. It really seems to cover all the basis of staying fit, healthy, and in your routine despite not being in a physical studio.
Convenience Factor
A final note I want to share about YogaDownload, is the convenience factor. Most streaming services require you to use data or wifi in order to take the class. If you are traveling, you may not have access to data, or your wifi may be weak. This can cause a problem for accessing your classes, but not if you use YogaDownload!
YogaDownload removes that problem by allowing you to download the classes directly to your phone or device.
Pick the program you want while you are connected to data, and save it for later. I usually do this with my music before every flight. Now, I will do it with my yoga class too.
When you’ve landed in your destination, you can access the classes without having to connect to data at all. It’s so convenient!
In my opinion, it’s the perfect solution for travelers who wish to stay connected with their yoga practice. Sending all the good vibes your way.
Namaste, Whitney
Certified yoga teacher, world traveler, and self-identified moon person. She's spent the last few years infusing the lunar cycles into my awareness while traveling the world. She likes digging into the local legends and spiritual practices of places she visits.
When the world around you feels uncertain, it’s the perfect time to shift your focus and create a sense of stability from the inside out. Steadiness is the quality of strength and grounded energy. Yoga Sutra 2.46 Sthira Sukham Asanam means the posture should be steady and comfortable. Working on developing this in your yoga practice will aid you in staying centered and rooted in the present moment.
By balancing the need for survival and security first, you can become your strongest most grounded self, regardless of external circumstances. The Muladhara or Root Chakra, located at the base of the spine, is the foundation for our physical and energetic bodies and is essential to our sense of stability. Muladhara is the base chakra and addressing it first creates the basis for emotional and physical health.
A quick way to fortify your foundation is by practicing standing asanas. With the earth beneath your feet, you activate the earth element of Muladhara, allowing you to embody strength and resolve. Start with Tadasana or Mountain Pose and press all four corners of your feet into the ground, stand tall, and savor the support beneath you. This posture is powerful in its simplicity and aids in a feeling of being centered.
Other standing poses to help you feel stable are Virabhadrasana or Warrior I and II and Trikonasana or Triangle Pose. Focus on the connection of your feet and legs with Mother Earth’s ever-present support beneath you. Move into Adho Mukha Svanasa or Downward Facing Dog, where both your feet and hands are connected with the earth. In all these poses, draw the navel into the spine slightly to activate your core, which aids in maintaining spinal health. Remind yourself the earth is always holding you, no matter what.
Seated postures and hip-opening poses also balance your root energy and create a sense of inner stability. When seated in Paschimottanasana or Seated Forward Fold, focus on the connection of your sitting bones to the earth beneath you. Eka Pada Rajakapotasana or Pigeon Pose is an intense hip opener which aids in releasing past trauma and stress which often manifests in this area of the body. By releasing old fears, you allow yourself to truly be in the present moment.
This week, we’ve got four excellent classes to help you embody strength and grounded energy. And when you’re feeling grounded, you provide that quiet support for those around you. Let’s do this together!
1. Keith Allen - Strong & Slow Yoga
2. Jackie Casal Mahrou - Sunrise Flow 3: Embody Strength
3. Angela Kukhahn - Quest for the Press 3
4. Desiree Rumbaugh - Strengthen, Protect & Heal Your Hips
There are never too many healthy snack ideas out there. The same can not be said about overgrown zucchini, and even if I always try to pick all the zucchinis while they are still nice and firm, it sometimes happens that I am away from home for a few days and when I come back, there are a few overgrown beasts out in my zucchini bed. I never recommend using overly large zucchinis, but once you have them, this is one of the recipes that helps to use them up and does not suffer much from the zucchinis being overgrown.
For the first time in my 36 years of life, I had too many zucchinis for my own plants, and I am actually pleased about it. I gifted a few of them and ate around a ton of zucchini throughout the summer. Even today, mid-September, if the temperature is only around 14 degrees and it has been raining for the past 2 weeks, some of the plants are still flowering. Therefore, I still plan to eat zucchini flowers this year and maybe even get a few more baby-zucchinis.
Back to the recipe. I have made this countless times over the last few years and translating the recipe to you now, I just decided that this would be today’s dinner too. Zucchini keeps all kinds of baked goods nice and juicy, and onion, cheese, and sundried tomatoes give these little bites a ton of flavor. You can also play around with flavors here and add peppers, capers, red onion, or even corn to the basic recipe, and it still tastes good every single time. You can also play around with different shapes – bake them in larger tins or even on a sheet pan, and cut it to squares later. Changing the size means that you need to play around with baking time, but as every oven is slightly different, you need to keep an eye on during the baking time anyway.
Oh, and I forgot to mention that thanks to the buckwheat flour, the bites are accidentally gluten-free.
Zucchini Bites with Buckwheat Flour
Cooking time: 35 min
1 large or 2 smaller zucchinis (about 1 pound)
3.5 oz (vegetarian) parmesan cheese
1 stalk of green onion
2.5 oz sundried tomatoes, drained
½ cup buckwheat flour
3 eggs (always use free range)
1 tsp baking powder
2 tbsp sunflower seeds
A tiny bit of oil or butter for muffin tins
Salt
Grate the zucchini, sprinkle with salt and leave it for a few minutes so that the salt could draw out some moisture from the zucchini.
Preheat the oven to 360 F, and butter or oil the muffin tins – I used the tiny ones. If using the larger ones, the cooking time will slightly increase.
Grate the cheese; chop the green onion and sundried tomatoes.
Now squeeze out as much moisture as you can from the zucchini and add it to the other ingredients. Mix and season with pepper (the salt is already in the zucchini and parmesan, but if you feel that you need more, add a tiny bit of salt too).
Add the eggs and buckwheat flour to the same bowl and mix well. Right before you are ready to bake, mix in the baking powder.
Divide the mixture between muffin tins (I got 24 tiny bites), sprinkle with sunflower seeds, and bake for around 15 minutes until they are nice and golden.
Once ready, turn the muffin tin upside down and let them cool for 5 minutes on the rack. This way, the steam helps to loosen the muffins from the tins.
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Millions of people across the world practice yoga every day, and it’s becoming a constantly evolving and changing practice that has integrated into the modern world. But what is the history of yoga, and how has it shaped our modern day practice?
Yoga’s extensive 5,000 year old history is rich, intertwining with religion, philosophy and exercise, and as such, there are a few theories about the origin of the practice. Some people suggest that the origins of yoga stem from a Bronze age civilization called the Indus Valley Civilization, from northwest South Asia, while others believe yoga was around when the ideas of Hinduism and Buddhism were taking shape.
There were many different periods of yoga, and they have all shaped our modern practice today. The first of these is the Vedic period. This was the era when the Vedas, which are four ancient scriptures, were created. These holy writings were created by Brahmans, ancient indian priests, and are a collection of hymns that actually contain the oldest known teachings about yoga that are still available today. The Sanskrit word ‘Yuj’, which is the root of the word ‘yoga’, first appeared in one of the Vedas.
This is very different from the modern-day yoga you see today. Vedic yoga was characterized by ceremonies that encourage your mind to broaden and pass its limitations. These teachings relied on ‘rishis’ or an enlightened person, who would guide people on how to correctly follow the teachings of the Vedas.
During this period, yogis tended to live in seclusion. Vedic teachings highlighted that living in seclusion close to nature, was a conducive environment in which to practice.
After the Vedic period came the Pre-Classical period. This era was defined by a collection of 200 Vedic texts, called the Upanishads. The concepts that were central to these texts are Braham, which is the idea behind the ultimate reality in the universe, and Atman, which means ‘the transcendental self’. Both the Upanishads and the Vedas are said to help form the bases for the religious concepts of Hinduism and Buddhism.
This period ended in the creation of Bhagavad Gita, a 700 verse text which is known as the oldest yoga scripture, and it's a very famous Hindu text. While it’s viewed as the oldest yoga scripture, it’s more focused on the philosophical ideas behind yoga, rather than the practical elements that we focus on today.
Even with all this history, it was only 2000 years ago that yoga was documented so that others could clearly follow and learn. Indian Sage Patanjali, documented his works and systematized the practice of yoga, in his Yoga Sutras.
These Yoga Sutras are often credited as the foundation of classic yoga. The Sutras offer guidance and help for the readers to create inner peace and feel fulfilled.
Another defining moment of this Classical period, was the emergence of the eight limbs of yoga, which many people will be familiar with to this day. The eight limbs are the following, which are a means to live a life with purpose and meaning.
Yama, which are the ethical rules to conduct yourself towards others; Niyama, the conduct towards yourself; Asana, the practice of physical poses; Pranayama, controlling the breath; Pratyahara, controlling the senses; Dharana, drawing your senses inwards; Dhyana, meditation; and Samadhi, the linking between mind and body.
Yoga became introduced to the west in the early 19th century, and over time, a lot of the eastern aspects of the practice became westernized. This period also saw a lot of guys travel west to introduce the practice of yoga there. One such guru was Swami Sivananda, who wrote over 200 books on yoga! Another such guru was Tirumalai Krishnamacharya, who some people refer to as the ‘father of modern yoga’.
The introduction of yoga to the West gave birth to the type of yoga we see the most today, modern yoga as practiced in studios and homes across the world. Although changed and adapted over thousands of years, modern yoga can be just as complex as those periods that came before. Modern yoga is mostly based on Hatha yoga, which was introduced in the Yoga Sutras, back over 2000 years ago. From Hatha, a myriad of different styles has emerged over the past 100+ years. Styles such as Ashtanga, Vinyasa, Hot Yoga and Iyengar, to name a few, are all relatively recent, in the grand scheme of yoga history.
The great thing about yoga is that it is constantly evolving and changing, and can mean something very different from one person to another. Yoga has developed and changed in the past 5000 years, and it will continue to grow and evolve over time.
One thing that is sure to stay the same though, is the combination of both physical benefits and emotional and spiritual benefits, which make yoga very different from other forms of exercise. The very root of all yoga practice is enlightenment, which can be traced all the way back to the Vedic period - something to bear in mind next time you’re hitting the mat!
By Amy Cavill
While 2020 may be the year many people around the globe discovered the joy of practicing online yoga at home, YogaDownload.com is celebrating 14 years of being a pioneer in the online yoga space. Founder, Jamie Kent, first created YogaDownload.com with audio yoga classes designed to reach students who couldn’t make it to a studio.
Whether the barrier was location or cost or time, her vision was to share yoga with the world by providing world-class teachers, affordability, and ease of use. If you’ve been with us from the beginning or just discovered how life-changing practicing on your own terms can be, thank you for being here!
Anniversaries are important milestones and a great opportunity to pause, reflect, and be grateful. We couldn’t be more grateful for our global community of yogis who have shown up on the mat. Take a moment and check in: have you explored all the workshops, challenges, programs available to support you on your yoga journey? We’ve designed these series for you so take advantage!
Challenges to Hold You Accountable: Have you joined us in fun challenges like the 2-week Yoga for All Challenge, the 5-Day Pilates Yoga Fusion Intensive or the Yoga Challenge for Busy People? Even though we aren’t physically together, you’ve got a virtual community participating together! And we’ve created each challenge for maximum results and minimal time.
Programs for Everyone: We’re thankful for the yogis who began their yoga journey with us with exclusive programs like Yoga 101: Start Here, Start Now with Jackie Casal Mahrou. If you’ve been practicing a while, have you considered the 21 Day Full Body Fitness Bootcamp? If you need stress relief, we’re here for you! Relaxing Restorative Yoga: 5 class series or the Reset Refuge Gentle Yoga Immersion will give you structure and direction. All you need to do is press play.
Series for Inspiration: To address various perspectives and interests, try the Everyday Yamas program, Body Positive Yoga, Fearless After Fifty, or the Astrology and Yoga series. Check out all the different options on the website to keep your practice fresh. We’re confident we’ll have at least one that resonates.
Workshops to Deepen Your Practice: Sometimes you need to slow down and spend the time to focus on form, like in our workshop 6-Day Advanced Alignment Series. Or take an Arm Balancing Workshop or dive into philosophy with a Yoga Sutras series. We also have a variety of Wellness and therapeutic programs, like Yoga for Chronic Pain Relief and a series to address back pain.
This week we’re highlighting four throwback classics, from the first YogaDownload.com class ever with Dawnelle Arthur to three of the top-rated, most watched classes over the years. Give these popular practices a go! We also encourage you to pick a new program or series you’ve never tried and expand your horizons. We’re so happy you are part of the YogaDownload.com family. Cheers to many more years on the mat together.
1. Get Up & Flow - Jackie Casal Mahrou
2. Morning Movement - Kylie Larson
3. Quick Energy Flow - Claire Petretti Marti
4. Core Yoga 1 - Dawnelle Arthur
This week, we are thrilled to celebrate the 14th year of YogaDownload!
This site and community would not be continuing to grow if it wasn't for all of you showing up regularly on your mats, from all over the world for the past 14 years! Thank for you logging in to take care of yourself, while also supporting this global community and resource of online yoga in the process.
As part of our celebration, here is the list of the 20 top-rated classes of all time! We've produced over 1700+ classes since our inception 14 years ago. Your honest ratings and reviews over the years have helped us to continue creating classes you want, based on your valuable feedback.
The criteria for this list: All classes have a 4.95 rating & higher only. These are the 20 most reviewed with that rating standard, ranked in order of those with the most reviews.
While there are many hundreds of highly-rated yoga classes on the site, these are the upper echelon of rating scores within YogaDownload's every-growing library of yoga classes.
Two of the classes on the list, have perfect review ratings! Jackie Casal Mahrou, who still creates new classes regularly for you all, has an astounding 11 classes on this list. Go Jackie!
If you're looking for classes to enjoy on the site, be sure to check out some of the older classics on this list. No matter what, you can rest assured that every class on this list is worth a try!
Top 20 Rated and Reviewed YogaDownload Classes of All Time:
1. Get Up & Flow with Jackie Casal Mahrou
Rating: 4.98 rating based on 177 reviews | Released: 2014
2. Morning Movement with Kylie Larson
Rating: 4.95 rating based on 142 reviews | Released: 2015
3. Daily Decompression with Jackie Casal Mahrou
Rating: 4.95 rating based on 128 reviews | Released: 2016
4. Freedom Flow with Jackie Casal Mahrou
Rating: 4.97 rating based on 118 reviews | Released: 2015
5. Heavenly Hip Openers with Jackie Casal Mahrou
Rating: 4.98 rating based on 98 reviews | Released: 2014
6. Quick Energy Flow with Claire Petretti Marti
Rating: 4.96 rating based on 92 reviews | Released: 2015
7. Beginner Yoga Quickie with Jackie Casal Mahrou
Rating: 4.95 rating based on 91 reviews | Released: 2015
8. Flow for a Grateful Heart with Christen Bakken
Rating: 4.99 rating based on 85 reviews | Released: 2014
9. Yoga Body Buzz with Jackie Casal Mahrou
Rating: 4.98 rating based on 84 reviews | Released: 2015
10. Love to Flow with Jackie Casal Mahrou
Rating: 4.97 rating based on 84 reviews | Released: 2014
11. Sunrise Flow 1: Wake Up with Jackie Casal Mahrou
Rating: 4.96 rating based on 79 reviews | Released: 2020
12. Foundations of Yoga with Jackie Casal Mahrou
Rating: 4.95 rating based on 77 reviews | Released: 2014
13. Fitness 'n' Yoga: Quick Full Body Flow with Ben Davis
Rating: 4.95 rating based on 74 reviews | Released: 2017
14. Copasetic Flow with Ali Duncan
Rating: 4.99 rating based on 67 reviews | Released: 2020
15. Slow & Relaxing Yoga with Jackie Casal Mahrou
Rating: 4.97 rating based on 66 reviews | Released: 2016
16. Yoga 101: Start Here, Start Now with Jackie Casal Mahrou
Rating: 5.00 rating based on 62 reviews | Released: 2017
** PERFECT 5.0 RATING *
17. Yummy Yoga Flow with Claire Petretti Marti
Rating: 4.97 rating based on 62 reviews | Released: 2017
18. Deep Slow MIndful Flow with Keith Allen
Rating: 4.95 rating based on 59 reviews | Released: 2017
19. Reset & Rejuvenate Flow with Claire Petretti Marti
Rating: 5.00 rating based on 56 reviews | Released: 2015
** PERFECT 5.0 RATING **
20. Post Workout Yoga: Legs & Hips with Kylie Larson
Rating: 4.99 rating based on 53 reviews | Released: 2016
Want to enjoy these classes? We're giving away 1,400 FREE 3-Month Memberships to celebrate turning 14! Enter to win here!
In today’s soup, the sweet nectarines meet up with ripe homegrown tomatoes. It may seem a bit strange at first – especially with the onion in the mix, but I promise – it is so so so delicious! As there is no real cooking involved, all the ingredients must be at their best ripeness.
During the wintertime in Estonia, where I live, this kind of soup would be impossible to enjoy as the store-bought winter tomatoes taste like plastic. So at the moment, I am enjoying as much fresh produce as possible.
This is also a great recipe for readers in the Southern hemisphere, as Spring is beginning to bloom.
This recipe here is one of those where it is not important to follow the ingredients' exact amounts. I give you a recipe, but feel free to play around – if you only have 5 tomatoes, go with 5. If you have 3 nectarines waiting to be used up – use them here. The same with seasoning – just make sure to taste the soup after the first seasoning and decide if you may like a little more vinegar or little more salt. With seasoning, I recommend adding a little at the time as it is easy to add in more, but once you add too much, it is not possible to remove the extra seasoning.
Tomato and Nectarine Gazpacho
Cooking time: 10 minutes
Serves: 2 people
2 ripe nectarines
6 ripe tomatoes
1 slice of day-old bread (I used home-baked sourdough, but use whatever you happen to have)
½ small onion
2 tbsp extra virgin olive oil
1 tbsp balsamic vinegar
Salt and pepper, to taste
Cubed cucumber, nectarines, onion, and cilantro, to serve
Chop the nectarines, tomatoes, bread, and onion roughly, and then blend until silky smooth.
Season with oil, vinegar, salt-pepper. Mix, taste, and season again if necessary.
If you have a little time, then chill the soup for a few hours. If you are short of time and hungry right this minute, add a few ice cubes during the blending.
Serve sprinkled with cubed cucumber, nectarine, onions, and cilantro.
Kadri is a food blogger and yoga teacher from Estonia. She does love to spend time in the kitchen, but most of her recipes are simple and don’t take more than 20 minutes of active cooking time. She thinks that everybody can find time to cook healthy food at home, it is just a question of planning. "I work in an office full time, teach yoga 7-8 hours a week and write a blog. So if I manage to cook most of my meals, then so do you!" Connect with Kadri and enjoy many more of her delicious healthy recipes on her website here: www.kahvliga.ee.
The Inspiration Download interview series features different people who are bringing ideas to life and sharing something with the world that they are passionate about, whether it's through teaching yoga, creating a business, doing work in their community, creating art, hosting events, bringing to life new wellness products, or more.
These interviews highlight real people who have brought ideas to life and give real-life insight and inspiration on their processes and journey.
This session is with the Publish & Editor-in-Cief of NY Yoga Life magazine, Iana Velez.
What are you passionate about sharing with the world? Why does this motivate you?
I started NY YOGA LIFE magazine in 2014 to combine my love for yoga, design, creativity, community and my hometown of NYC. NY YOGA LIFE is a print and digital publication that also curates and co-produces events with Kripalu, Omega, The Rubin Museum and many more!
Sharing people’s stories, learning about different healing modalities, putting something beautiful back into the world, is what motivates me. Our print magazine is carefully curated and designed, and I always like to imagine that people can enjoy every issue while sitting in a comfortable chair sipping their favorite tea or coffee.
What are some books and podcasts you recommend?
My all-time favorite podcast is How I Built This on NPR. It showcases interviews of people who have started big businesses, and most started with nothing but dreams and incredible passion for what they created. It is incredibly inspiring and a reminder that growth (personal and professional) is hardly ever linear. That passion and grit are required. That challenges, and what might initially be perceived as setbacks will happen to everyone, but keep going no matter what. If you are feeling like you need inspiration, have a listen to Cathy Hughes’s story (founder of Radio One) or real estate mogul Barbara Corcoran in this series, it will give you new life!]
Where are you from and how has this shaped you?
I was born and raised in NYC. Being a native New Yorker has been invaluable in shaping the voice of the magazine, and it provides an authentic perspective for our publication. Someone who grows up in a small town or suburb will have a very different perspective since the NY experience is like none other! It was never intentional, but about ½ of our team are actually native New Yorkers, from Long Island, Staten Island to the Bronx!
What advice do you have for people starting a new project?
Since day one I have worked a full-time job in addition to launching and running NY YOGA LIFE, and it has had its pros and cons. Having a full-time job has given me the financial flexibility to keep going with this “passion project” even when no money is coming in through the magazine. I didn’t have any investors or extra sources of income to launch the magazine, so for me I had no choice but to keep working another job. This may be a good option for some people starting out if they are not financially (or emotionally) ready to launch a new business, it provides a safety net if needed.
Of course, working full time while launching a new business felt like having twelve new full time jobs! When you own your own business you are the owner, lawyer, accountant, janitor, you name it! I did every job and to some extent still do, five years later! If you have the energy and passion for what you do, working another job while starting your business might be a good option for you.
What is unique about the way you work and how you operate?
Our entire team is volunteer-based, from writers to photographers, and this greatly helps us provide the magazine for free to the community. Our volunteers have a great deal of passion and knowledge about yoga and wellness, and want to share it with the community.
How do you have good business relationships?
Respect and gratitude are the foundations of any relationship (personal and professional) for me. One of the things I love about owning my own business is having the opportunity to work with people that inspire me.
Enjoy reading NY Yoga Life magazine here!
Enjoy yoga for all levels, including beginners on YogaDownload.com.
This New Moon on October 16, 2020, is heavily imbued with Virgo energy and comes into pedigree with Mars and Mercury in retrograde. The New Moon is working to unfold a level of moksha-liberation within the personality and in relation to spirituality that is tethered to the material world. It is within the unseen, and is asking you to go beyond the ego constructs. On August 15th we had a celestial dharmic-purpose alignment, to align one to their inner gifts and create greater unity collectively and individually. During September and October the planets have been working to unfold these layers. The layers that mask your inner gifts, the delusion of separateness, and the ways in which we held ourselves away from one another and our truth.
This New Moon will ask you to continue that journey, to go deeper. There WILL be frustrations, second guessing, and doubt may creep in. Where there is doubt, lies an opportunity to dive deeper unfold those truths on another level. It’s all about meditation, inward depths, and dropping the outward seeking and external gratification. Consciousness is being reworked and there is a push and pull within the personality. Perfectionism, ‘imposter syndrome’, and other defense mechanisms may flare up. If so, let them go. Allow it all to come within the conscious mind. Be the witnesser, the watcher, allow these thoughts and ways of being to move away.
These retrogrades in conjunction with this New Moon is creating a new point of reflection with the psyche and how you view your reality, roles, and relation to others and the external world. It is an opening, a meditative state, to dissolve within yourself. It’s less about doing and pushing and more about unfolding the next level of you. You are being asked to shine brighter, indifferent of thoughts, ideas, and doing. Create space for introspection, and get to know your gifts, and what moves you. This my loves, is your spirit materialized.
We don’t know about you, but it’s been a hot minute since we went out dancing!
With 2020 keeping us close to home and dance parties closed down, we are itching for something different. This week we’re thrilled to share 4 new Electronic Music Session classes from some global record labels that will complement your practice and allow you to find your flow on a deeper level. We’re ready to synchronize our breath to our movement and add another element to our customary practices.
Vinyasa Flow yoga and electronic music can be perfect partners in your quest to dance with your breath, quiet your mind, and soothe your soul. Vinyasa means to place in a special or sacred way and is an excellent way to build strength, balance, flexibility, and connection. This style of yoga focuses on linking breath and movement to create a moving meditation, which often feels like a powerful dance. Vinyasa Flow classes are varied and creative and each one is as unique as each instructor’s individual style and sequencing. Settling into the rhythm and flow helps you find harmony within yourself and with the world around you.
Music adds an additional layer to the yoga practice and when the music complements the sequencing and pacing of class, it can truly transform how you feel and how deep you can go within. An appropriate playlist can help you disengage from distracting chatter in your mind and energize or calm your mood, helping you settle into your moving meditation sooner. The powerful vibration of sound can boost your mood and elicit feelings of joy and freedom when an uplifting song comes on or calm your nerves with a mellow tune. A skillful playlist created by an experienced DJ complements the yoga experience on the physical, emotional, and mental levels.
If you’ve never tried a class with electronic music before, here’s your chance! We’ve got some special classes linking world renowned music and yoga. And if you end up dancing in your living room, you won’t be alone because we’ll be right there with you. So turn down the lights, set up your yoga space, and let’s dance with our breath together. You might be surprised at how profound this experience can be.
1. Erin Wimert - Shoulder Opening Flow & music from Selador
Solid Core Flow with Kylie Larson & music from Selador
Energetic Flow with Ali Duncan & music from Global Underground
Flow Within with Christen Bakken & music from Global Underground
As you probably know by now, then most of my recipes are extremely simple and seldom require a precise measuring, but here is one exception. Baking is a science, and this is the only type of cooking where not following the exact amounts can have catastrophic results. Believe me – I am the type of cook who loves playing around and changing up at least half of the ingredients, also when baking, and let’s just say that all of the changes do not work. So follow the given amounts here, please.
I originally planned to make a regular round cake with the same ingredients, but as I wanted to take the cake to a friend's place, carrying around a roll seemed more comfortable. And it was!
To make the roll more interesting, I wanted to make a green base. I have baked a peppermint cake before, but as it was too strong in mint the last time, I decided to reduce the amount this time. I am very happy with the taste this time, but the result is not as bright green as I would have liked so that I will add a little spinach for extra greenness for the next time.
What this cake lacks in appearance it makes up in a beautiful flavor combination – the ripe blackcurrants and fresh mint (from my own garden, by the way) are delicious together. The meringue buttercream with added yogurt (I just realized it is quite an international cake with the Swiss meringue and Greek yogurt J) makes the filling incredibly creamy and not too heavy at the same time. As I always mention in my dessert recipes – I don’t have much of a sweet tooth, so if you do, just add a little more sugar to the filling or glaze.
If you don’t have blackcurrants, the best substitute would be raspberries.
Peppermint & Blackcurrant Cake Roll
Cooking time: 1 hour
For the cake:
1 oz fresh peppermint leaves
1 tbsp coconut oil
1 tbsp water
4 eggs + 2 egg yolks (please only use free range)
2 ¼ oz sugar
2 ¾ flour
Sprinkle of salt
For the filling:
2 egg whites
2 ¾ sugar
2 oz butter, room temperature.
7 oz blackcurrants, crushed
1 pound thick Greek yogurt
For the glaze:
3.5 oz cream cheese
1 tbsp agave syrup
The juice of ½ lime
2 tbsp water
Some crushed up blackcurrants
For decoration and extra flavor:
Beautiful clusters of blackcurrants
Fresh peppermint leaves
Preheat the oven to 360 F and cover a large baking sheet with parchment.
Using a stick blender, crush the peppermint leaves, coconut oil, water, and egg yolks to a paste, then add the sugar and whisk until the mix is nice and fluffy. It should take around 4 minutes.
Sieve in the flour and baking powder, mix well.
In a different (and very clean) bowl, whip the egg whites with a sprinkle of salt until you have stiff peaks. Then fold the egg whites in two parts to the rest of the batter. Be careful to leave in as much airiness as possible.
Bake the cake for around 15 minutes, then remove from the oven and let cool for 10 minutes. Roll up the cake with the parchment and allow cool completely in a roll.
Mix the egg whites and the sugar in a large metal bowl and place it on top of a pan with hot water. Ensure that the bottom of the bowl does not touch the hot water, but the steam only heats it. Mix until the sugar is dissolved and whisk until you have a firm meringue.
In two parts, whisk in the butter.
Lastly, mix in the crushed blackcurrants and Greek yogurt.
Just mix all the ingredients.
For constructing the roll:
Once the cake base is completely cooled down, unroll it carefully and remove the parchment.
Cover the cake with filling so that about an inch is left free from the outer edge.
Roll the cake up again, and using the same parchment paper, roll it up tightly. Let it rest in the fridge for at least 30 minutes.
Right before serving, drizzle the roll with glaze and decorate with fresh berries and mint leaves.
Kadri is a food blogger and yoga teacher from Estonia. She does love to spend time in the kitchen, but most of her recipes are simple and don’t take more than 20 minutes of active cooking time. She thinks that everybody can find time to cook healthy food at home, it is just a question of planning. "I work in an office full time, teach yoga 7-8 hours a week and write a blog. So if I manage to cook most of my meals, then so can you!" Connect with Kadri and enjoy many more of her delicious healthy recipes on her website here: www.kahvliga.ee.
Ok. So you’ve finally decided to do a yoga teacher training. Now comes the big decision - which one to choose?
There are thousands of yoga teacher trainings out there today, and in a world of increasing choice, the decision can be more difficult. Every person has unique things they want out of a teacher training experience. How do you choose a teacher training for you?
Here’s a step-by-step guide: 1. Get clear on your why.
Take a moment to fully realize your why. Are you doing a yoga teacher training (YTT) because you want to be a teacher? Is there a specific studio you’d like to teach at? Do you want to find international yoga jobs, and teach yoga while traveling all around the world? Are you doing a yoga teacher training because you want to move deeper into your body? To connect deeper to spirit? Are you doing it for yourself, for others, or for both? There are so many diverse benefits of yoga and reasons to be passionate about teaching it. Once you get clear on your why, it will be easier to sift through the thousands of different yoga teacher trainings that are now being offered around the world. In an oversaturated market, it can be extremely overwhelming to make a decision on which YTT to choose from. After all, there are thousands of teachers, in hundreds of countries that could certify you. Not to worry — once you get clear on your why, the universe will provide you with your perfect, aligned vibrational match. 2. Don't Base It All On Yoga Alliance.
While Yoga Alliance is great in that they set a certain bar for teachers to meet and ensure your safety and assure validity in your certification, Yoga Alliance can also be extremely detrimental in the fact that you might be limiting yourself from some spectacular teachers.
Especially if you go to India for your YTT, there are teachers in India who have been teaching yoga far before Yoga Alliance even existed, and are now getting a run for their money from young, 20-year-old fresh yogis who are coming into India to from LA to host teacher trainings.
While every YTT is a beautiful experience, including the teacher training from the 20-something LA yogi, we shouldn’t limit ourselves to only doing a teacher training based on Yoga Alliance.
I’m going to be completely honest with you now. I’ve been teaching yoga since 2012, in six different countries. Not once was I asked to prove I’ve been certified through Yoga Alliance. Now I’m not saying to go out and start teaching if you’re not qualified. But what really “qualifies” you anyways? What’s going to “qualify” you in the end more than anything — is your confidence, your knowledge, and your trust. Trusting in yourself, and trusting in the teachings of Yoga.
I’m not saying you should boycott every ‘Yoga Alliance’ certified training. But consider this: let’s say you’re in India, or Bali, or even in the USA, and you find a teacher you really resonate with. Stay with that for a while. Trust it, and learn from it. If you happen to do a training that isn’t YA certified, you are still a teacher.
We are born teachers. And you don’t need a YA certificate to tell you so.
3. Pick a Location.
There are so many yoga teacher trainings these days to choose from, and all vary in terms of content, style, location, duration, and price. To make it easier, start with a location. Do you already have a home studio that you love and a teacher there you’re eager to learn more from? Do it there. Are you interested in traveling somewhere international? Pick a country, and start doing your research. There are lots of awesome tools out there to help you figure out what’s going on in the international yoga scene. I recommend picking a location and then going from there.
4. Ask your teachers.
If you have a teacher you resonate with and trust, go to them and ask them for advice. Your yoga teacher also has teachers, and maybe it’s their teacher that you’d like to go study with. If you don’t know where to start, start with your favorite yoga teachers. If they’re offering a YTT, then it’s probably best to do it with them! And if they’re not offering one, maybe it’s possible to do it with their teachers.
5. Figure out your budget.
Ah, money! We all have a different relationship with money. Some of us have so much we don’t know what to do with ourselves, while some have a strict budget, and might even feel like we can’t afford a teacher training.
For those of you on a budget, I recommend heading to India, Thailand, Vietnam, Laos, or somewhere in Asia to do your teacher training. Not only will you receive a more authentic experience being closer to the root of Yoga, Buddhism, and eastern spirituality, but you’ll cut your price sometimes in half.
To give you perspective, you can do a teacher training in LA for up to $4,000, not including accommodation or meals, OR, you can do your teacher training in India for $1,000 including your accommodation and food for the 3 weeks. Crazy, right? Being a long term nomadic traveler, I’ve learned the trick that living in Asian countries with USD can take you a lot farther, for a lot longer.
6. Set Yoga Goals.
Finally, set some personal goals for yourself so you really commit to your teacher training. We can half-ass ANYTHING in life, OR, we can do anything we set our minds to. I’ve done multiple teacher trainings now, and you can always see the same personalities in every training.
There are the people who are there, eager and ready to learn. Then there are the people who are there ‘just to get the certificate’. Don’t be the latter! There is so much to learn from each and every experience, from each and every person. I’ve done two 200 hour trainings — two! In the beginning of my second training, I thought to myself “oh great, this is boring. I already know this stuff”. Then I caught my ego in this pattern and decided to dive in fully to the training just as much as I did the first one, and I’m so glad I did because I received so much from the course.
7. Don’t second guess yourself.
My last bit of advice for you is just to do it. No second guessing. In a world where there are infinite options, it can be easy to pick one and then instantly revert to a FOMO state of mind of “Oh, maybe I should have done it there! Or there…? Or there..!”
Just pick a training, know that it is the one for you, and don’t look back. There is no wrong decision in life.
By Brooke Nally
Brooke Nally (@brookenally) is a traveling yogi and writer currently based in Bali. She is the community manager for www.YogaTrade.com, with her personal goal being to help yoga teachers find their dream yoga jobs around the world.
Take a free yoga class, right now, from the comfort of your own home!
25-Minute Full-Body Yoga with Keith Allen
The moon is an intoxicating symbol of nature’s rhythm. Its cycle of phases, from which all cycles of life from birth to death emerge, have been revered by cultures across the globe from time immemorial. This gentle cycle of waxing and waning is said to nourish and protect all that is sacred on Earth.
Such rhythms of nature have a profound impact on our lives, and our physical and emotional cycles are perpetually impacted by them. The lunar cycle is particularly influential because the moon rules the flow of water, both on the planet and within us. Since around sixty percent of our bodies are made up of water, the moon has a powerful effect on our physical form, as well as our thoughts, emotions and dreams.
When we tune in to this cosmic influence — to the ritual dance of the lunar seasons — we regain a connection with the divine, to our own innate rhythms, and to the cycle of intention, creation and release within our own lives. Ritual moon bathing is the act of setting an intention, and then immersing oneself in warm, healing water, in alignment with the lunar cycle. When bathing intentions are aligned with the energies of current phase of the moon, the macrocosmic and the microcosmic patterns harmonize, and the benefits to our life and wellbeing are amplified.
BEGIN YOUR MOON BATHING PRACTICE
To begin your moon bathing practice, use a lunar calendar to familiarize yourself with the moon cycle and decide which phase you’d like to begin bathing with.
Prepare your bath by brewing a botanical bath tea made up of the botanical bath tea that matches the current phase of the lunar cycle. Once your tea has steeped for at least 15 minutes, strain it, and pour into a tub of warm water (96° F - 100°F). To bring your bath experience to life, surround your tub with candles, crystals and fresh flowers. Burn sacred smoke to clear energy, purify the air and create space to tune in.
NEW MOON BATH
The Moon Phase: The New Moon phase is the week during which the moon is invisible or appears as a slender crescent, the sky is dark and the stars shine bright. The air and ether elements are dominant during the New Moon time, evoking the cool and wavering energy of vata. The New Moon is a time of rebirth and renewal, calling upon us to tune inward and take rest.
The Practice: Take comfort in the void, as this is the open space in which we plant the seeds of new intentions. Before your bath, listen deeply and set an intention for the upcoming cycle. Physically write your intentions for the month ahead. Put the paper somewhere that it gets supercharged with energy or can provide a subtle influence on your life such as under your pillow, on your altar, or buried in the Earth.
The Bath: During this time, your moon bath should be deeply calming to the mind and soothing to the physical body. Infuse your bath with the New Moon Botanical Bath Tea, which includes a combination of grounding and warming botanicals.
WAXING MOON BATH
The Moon Phase: The Waxing Moon phase is the week in which the New Moon builds toward the Full Moon, and more of the moon is visible each night. As the Waxing Moon is replenishing light in the night sky, our bodies are rebuilding with the nourishment of kapha, the combination of the water and earth elements. The Waxing Moon is a time of gathering energy and strength, calling upon us to replenish our immunity, sensuality and vitality.
The Practice: During your bath, consider what resources you are grateful for that you are calling upon to bring your intention for this cycle to life. Spend some time imagining your intention in vivid detail, and incorporate all of your senses. This practice enriches the soil in which the seeds of your intentions have been planted.
The Bath: During this time, your moon bath should nourish the body and soul, encourage stability, and promote strengthening and regeneration. Infuse your bath with the Waxing Moon Botanical Bath Tea, which includes repairing, building and stabilizing botanicals.
FULL MOON BATH
The Moon Phase: The Full Moon phase is the week during which the moon is the most visible, the time in which the moon appears as a bright, round circle in the sky. The Full Moon evokes the intensity of pitta, the fire element, and is a time of abundance, fertility and light, calling upon us to celebrate and dance in the lunar glow.
The Practice: Before you bathe, do a dance meditation or journal about the successes you are celebrating during this cycle. It is best to do this outside under the light of the Full Moon. Place a chalice of water outside to be charged with moonlight, and pour this water in to your bath.
The Bath: This Full Moon bath is a celebration of having brought your seeds of intention to life, and should elicit a sense of hope, abundance, beauty and joy. Infuse your bath with botanicals that activate the body and mind for focused energy, delicious sensuality. Infuse your bath with the Full Moon Botanical Bath Tea, which includes both cooling and activating botanicals for potent internal and external alignment with the cosmos.
WANING MOON BATH
The Moon Phase: The Waning Moon phase is the week during which the Full Moon fades to the New Moon and less of the moon is visible each night. This is a time to release the excess kapha, the water and earth elements, that were cultivated as the moon expanded to full. We are called to unwind and reflect, to let go and release during this phase.
The Practice: Before you bathe around the time of the Waning Moon, write down any thoughts, feelings or actions that you are releasing during this lunar cycle. Then, in a fireplace or clay pot, safely burn the paper on which you wrote. Actively let go of that which no longer serves
The Bath: The Waning Moon bath quiets our bodies and minds after the intensity of the Full Moon energy. Infuse your bath with botanicals that support you to surrender, cleanse and detoxify, preparing you to journey inward again during the New Moon. Infuse your bath with the detoxifying and cleansing Waning Moon Botanical Bath Tea.
A moon bath is a deeply healing and sacred ritual that weaves together nature’s rhythms, personal intentions, water therapy and plant medicine. The practice has been a part of many of the world’s ancestral traditions, and now it's your turn to join the modern bathing renaissance!
By Moon Bath founders, Dakota Hills & Sierra Brashear
This guest post was originally posted from our friends at Moon Bath.
Moon Bath’s mission is to invite you to tune in to the rhythms of nature and create space to connect more deeply with yourself through Ayurvedic self-care rituals. Learn more about enriching your moon bathing bath ritual with Botanical Bath Teas, Infused Sundance Sea Salt, Facial Rituals and Sacred Smoke. Share your moon bath ritual with us! IG: @moonbathritual #mymoonbath
It’s safe to say that we’ve all experienced pain in our shoulders, neck, and upper back at some point. Tension in your shoulders and neck is one of the most common complaints with just about everyone! Whether you spent too much time in front of the computer or slept wrong and woke up with a crick in your neck, having pain in your upper body can truly ruin your day. The physical causes can develop from heredity, injuries or accidents, or poor posture. But for many of us, the manifestation of pain in this area of the body stems from issues beyond skin deep.
We’ve got an amazing new program to address these issues and prevent further discomfort. The variety of classes over the next two weeks will not only help you relieve stress and tension in your physical body, but dig beneath the surface into your emotional and mental states. The root of the problem is often predominantly emotional and upper back issues often relate to experiencing a lack of emotional support from significant people in your life.
A few ways the mind/body connection can manifest in physical pain include a feeling that you’re carrying the weight of the world on your shoulders. If you’re juggling work, family, personal matters, health issues, and more, the stress can show up as tight muscles in your upper back, shoulders, and neck.
2020 is full of difficult conversations and types of stress we’ve never experienced before. This area of your body is where the fifth chakra resides. The Vishudda or throat chakra is all about your ability to be authentic, to express yourself, to speak your truth. Sometimes blockages in this part of your psyche results in neck and throat issues.
We’re living in uncertain times right now, so stress can feel amplified. As always, practicing yoga offers benefits to our physical, emotional, and mental bodies and even if your focus on just one, you still get the trifecta of healing energy!
Ready for long lasting change? This program is designed to create lasting change and improvement to not only your upper body, but also your quality of life.
One of the core tenets of the Conscious Cleanse is removing common inflammatory foods from our eating rotation for 2 weeks to allow our systems to detox and find underlying food sensitivities.
Tomatoes fall under the category of nightshades, so during our 14-day cleanse, we keep them off our plates because they can cause inflammation.
Just like many people are sensitive to gluten, dairy, soy, and other common allergens, some people have a reaction from eating nightshades, including tomatoes.
Many curry recipes include a tomato-based sauce, so if you’re someone who is sensitive to tomatoes and nightshades, or if you’re just looking for a yummy cleanse-friendly curry, this recipe is for you!
This curry recipe is amazing as is, or paired with veggies, rice, chicken, or lamb. It makes a quick and easy one-pot meal perfect for busy weeknights.
Do you have a favorite non-cleanse-friendly recipe you’d like us to give a clean eating makeover? Let us know in the comments below!
With love,
Nightshade-Free Curry
Yield: 4 servings
1 tsp turmeric ½ tsp cumin ½ tsp coriander 1 tsp garam masala 1 tsp ground ginger 1 small red onion chopped 1 TB avocado oil 2 cups broccoli, cut into bite size pieces 2 cups cauliflower, cut into bite size pieces 1 cup carrots, peeled and cut into bite size pieces 2 cloves garlic, minced 1 cup veggie broth 1 tsp salt 1/2 tsp pepper 15 oz coconut milk
Instructions: Place spices in a medium dry pot. Toast for 1 to 2 minute stirring occasionally over medium heat.
Add onions and stir to coat with spices. Then pour in avocado oil. Cook until onions are softened, stirring regularly.
Add chopped broccoli, cauliflower, carrots, veggie broth, garlic, salt, pepper, and coconut milk. Stir to combine ingredients.
Place the lid on and cook for 6 to 8 min depending how well done you like your veggies.
If cleansing, serve over rice or chicken.
If you liked this, we invite you to join our online community! As a welcome-gift, we’ll send you our FREE Healthy Soup eCookbook, a collection of some of our favorite soup recipes!
We’ll also be sure to share new recipes and healthy lifestyle tips. Welcome! We’re so glad you’re here.
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. 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.
Do you long to perform better on your yoga mat? Maybe you’ve seen an impressive peacock pose on Instagram and feel shameful that your pose doesn’t look nearly that graceful? Well, I know the feeling; I’ve been there, too.
But listen up, y’all. Contrary to popular belief, yoga is NOT about how flexible you are, your cute leggings, or your ability to stand on one hand.
Everybody is built differently, and in an ideal world, each pose would be specifically instructed to fit each body. For example, the shape of my particular hip sockets will never ever – not even after twenty MORE years of practicing yoga – allow me to come into a safe lotus pose. And currently, my massage practice takes all I’ve got out from my wrists and leaves nothing else for arm balances.
Yet, even though I know the limitations in my own body, I sometimes still feel the sneaky pressure to be seen as a “perfect yogi.” I yearn to fold up my legs into padmasana and pop onto hands for Crow pose because these big, glorified poses are what is showcased most in our modern yoga world.
In 2016, yoga was a $16 billion industry in America alone. The images of flashy yoga poses are used to sell everything from cars to toilet paper to beer. Although it takes absolutely nothing physical to maintain a yoga practice, we are sold clothes and gear that costs us hundreds of dollars. (And don’t even get me started on the insane sexualization of yoga).
It’s time to stop this ridiculousness and remember what yoga is truly all about.
Perfectionism is like a disease. It is infectious and communicable. When we succumb to perfectionistic tendencies we believe our own personal narrative about being broken. It reinforces the stories that we all tell ourselves about not being good enough.
The yoga classroom is not a place for this disease of perfectionism. It is a place to reunite with our breath, and to allow the residue of the past and the preoccupations with the future melt away so as to be connected with the NOW, the present moment. In yoga, we cultivate gratitude for the simple and profound gift of being alive.
Please, please put the pressures of perfectionism to rest. Let your yoga practice – on and off the mat – be a place where you can remember that you are whole, holy, divine, and “perfect” just as you are.
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
Adults undoubtedly have busy lives these days, but our kids also do! School all day, after-school activities and homework, friend and family time, and weekend plans! Practicing yoga is good for adults with stressful lives, and it can also benefit kids for all the same reasons. We all know that yoga can help to relieve stress and anxiety, improve your sleep, and mood, as well as keep you fit.
Yoga can also teach your kids to be mindful, which is important to teach at a young age. It’s important to teach our kids ways to handle stress in their lives - which will help them as they grow into adulthood.
Here are a few ways that yoga can help your kids.
Yoga can improve memory
Yoga can help to boost memory and cognitive skills by turning our focus to within ourselves. When we practice yoga, we have to concentrate on both the mind and our body, as well as our breath. We pay close attention to the way our body is moving and how our breath coordinates with what it is doing.
This is an important skill for kids to learn. When they practice yoga, they are training their ability to focus on one thing at a time. This can translate into their day to day lives, improving their memory and cognitive function, especially at school.
Yoga can improve social skills
Yoga can be seen as a personal experience and activity, but there are some social aspects to the practice. Classes with others and a strong community help us to share the experience with others. This is especially true for kids. For the most part, the practice of yoga for kids is more social. It usually consists of fun activities to get kids moving and learning while having fun with one another. This type of positive environment allows kids to have fun and talk to one another.
Yoga can also help to boost self-confidence and empathy in kids, which will help them to develop strong and positive relationships with others, deepening and establishing friendships.
Yoga improves sleep
We all know that exercising can help to improve sleep quality. Bad sleep can be affected by stress and anxiety, making our bodies tense and our minds race when we should be winding down to fall asleep - this is true for kids too! Kids can be stressed by schoolwork, friendships, and other things going on in their day to day lives.
Practicing yoga can alleviate this stress by teaching kids to use their breath to calm their minds, and their nervous system. Physically, the practice can also help to relieve tension in the body, as well as release negative emotions and thoughts that are held in the body - this will help them fall asleep faster.
Yoga improves strength
Yoga poses take strength, and when we practice regularly we notice physical changes and notice our strength improves. This can include increased flexibility and upper body strength. This has a lot to do with the way we breathe in yoga. Breathing too fast can increase tension in our muscles, which has bad effects on our bodies. Proper breathing techniques as taught in yoga can build strength even from a young age.
Yoga increases perseverance
Yoga is a fun thing for kids to do, as it is non-competitive and allows them to learn new things, poses, and techniques. If you have fun doing something, you’ll always want to improve and do more.
Instilling a sense of achievement when kids can master something they find difficult is a great way to get them to persevere with activities. Remember the excitement when you mastered a pose you previously found impossible? Kids will feel it too, and it will teach them that sticking with something will pay off, and improve their perseverance.
Yoga teaches you to manage emotions
Regulating our emotions can be hard, but it's important to learn to recognize and change behaviors and emotions based on different situations. This skill will help kids to problem solve and tackle new challenges, as well as help them achieve their goals. Yoga can help in this by turning our attention inwards to our thoughts and feelings while we move our bodies. Yoga can help kids understand their emotions, and in turn, improve their ability to regulate their emotions.
Yoga improves independence
Yoga can help kids to gain a sense of independence and know that they will be okay doing an individual activity. When adults are making a lot of decisions for them, it can be hard for kids to learn how to do things by themselves. Yoga is a great way to boost their feelings of independence, as their practice is theirs to do.
These feelings of independence can translate into coping skills, which will help as kids grow into adults, when they will have to be more independent.
Yoga boosts mood
Exercise releases endorphins, which help to release negative emotions, and improve mood - and yoga is no different. Yoga releases feelings of calm and happiness. It can be a fun activity for kids where they can be social and be silly while learning something new.
All of these amazing things that yoga can do for kids make it clear it's something that we should be encouraging our children to take part in. It’s an important tool for many adults to maintain their physical and mental well-being, so why wouldn't we want that for our kids?
Practice this yoga for kid class at home!
Parent & Toddler Yoga with Casey Feicht
Use the code YogaDownload20 for 20% of Buddha Bear's Englightenment Coloring Book or anything else from Backpack Buddha!
How old were you when you started practicing yoga?
If you began as an adult, you know how transformational yoga can be in all aspects of your life. Maybe you stepped onto the mat when you were a child, and if you did––lucky you! Yoga offers a myriad of benefits for your mind, body, and spirit, and for many of us is what helps keep us balanced in our lives. During 2020, many children are home instead of in school and need all the gifts yoga has to offer more than ever.
Just as yoga helps develop strength, flexibility, balance, and equanimity for adults, it also offers vital tools for children to live healthier happier lives. One of the primary ways yoga helps children is by encouraging self-love and self-acceptance. Yoga teaches kids more about their own bodies and minds.
One of yoga’s messages is to remind us we are all different, yet perfect as we are. If children understand that whatever shape or size they are is acceptable, they may avoid body image pressures that inundate us. If children can learn to love themselves from a young age, they are better equipped to handle all the negative messages society can present to them.
Yoga helps promote calmness, mindfulness, and focus. These days, children have packed schedules with activities and less time to simply relax and do nothing. With the busy world we live in, it is vital to have tools to learn to be present. When children learn to focus on mindful breathing and physical alignment in a yoga posture, they are quieting their mind and soothing their nervous systems. If a kid is accustomed to crying or acting out when events don’t progress their way, yoga offers them a way to react differently. Breathing and relaxation techniques can offer alternative ways to react and tools to focus on the present moment. Yoga teaches us to create space in our reaction time and you’re never too young to learn that coping mechanism.
Many kid’s yoga programs emphasize nature and animals. Frog pose and Tree pose are fun ways for children to embody elements of nature and learn to respect the power of both. Yoga is creative and fun and playful. The physical exercise is a definite benefit, but the mental health aspect can truly transform a child’s ability to cope with the stresses of the world. By providing an outlet for emotions and thoughts that aren’t easy to express (even for adults), kids can develop a more positive, resilient attitude for the rest of their lives.
Check out this week’s varied offerings!
1. Christen Bakken - 5 Mindful Breaths: Yoga for Kids
2. Christen Bakken - Yoga for Kids: Jungle Animals
3. Qi Fitness - Qi Kids Yoga
4. Casey Feicht - Parent & Toddler Yoga
Sometimes it happens that you have been planning to cook a particular recipe for days, but once you get to cooking it, you find out that one of the main ingredients is missing! This is what happened with my plan to make sushi today.
The missing ingredient was nori sheets, and as I realized I am all out of those only when the rice was already cooking, I got creative and made sushi bowls instead!
No nori needed here, and even if I say so myself, the result was even better than the sushi would have been. I never add edamame or wakame to my sushi, but they worked amazingly as the toppings for this bowl.
I only gave you the recipe for cooking the rice. The amounts are given for one person, but it is effortless to multiply the numbers and cook it for as many people as you need. This list of toppings are just some of my favorites. You definitely don’t need to add all of them, but I always like to make sure that I have something fresh, something creamy, and a protein type on top of the pile of rice. Feel free to add whatever you have at home – just try to imagine if something would taste nice in sushi – if the answer is yes, then go for it (I have even seen sushi with fried chicken on a menu, so pretty much everything goes).
Quick & Creative Sushi Bowl
Cooking time: 25 minutes
Ingredients: *Amounts given are for 1 person
For the rice:
½ cup sushi rice
1 tbsp rice vinegar
1 tsp sugar
½ tsp salt
For toppings – everything you like! For example:
Capsicum
Cucumber
Avocado
Carrots
Edamame beans
Wakame
Mushrooms
Omelet
Crabmeat
Prawns
Fresh salmon
Tofu
Marinated ginger
Sesame seeds
Soy sauce
Wasabi
Directions:
Wash the rice under running water until the water runs clear.
For ½ cup of rice, you need 1 cup of boiling water – cook the rice in salted water on low heat until it is done. Don’t stir it too much; just let it cook on low heat. Depending on rice, it takes around 10-15 minutes. Just check the cooking time on the package and test the grains 2 minutes before the indicated cooking time as you don’t want the rice to get mushy.
Dissolve the sugar in rice vinegar. As soon as the rice is done, remove it from the heat and mix in the vinegar-sugar solution. Have a taste and season more if necessary.
To serve, let the rice cool just a tiny bit, then scoop in in the bowls and cover with all the toppings you like (or have at home J)
Serve with soy sauce and wasabi.
Want to add yoga to your routine but feel pressed for time? Try the 14-Day Yoga Challenge for Busy people, from the comfort of home!
Have doubts about the effectiveness of yoga on your overall health? Here are 10 amazing benefits of yoga that are supported by scientific studies.
The practice of yoga has existed on this planet for a long time. It was developed by the Indus-Saraswati civilization in India nearly 5,000 years ago.
Yoga was acknowledged by the UN, and the world celebrates International Yoga Day on June 21 every year. It is now practiced nearly all over the world for its positive effects on the individual’s well-being.
But does science support the effectiveness of this millennia-old practice?
Well, for years, a lot of people have questioned the effectiveness of yoga practices, and their suspicion was justifiable. If someone tells you that certain lifestyle changes can fix a chronic illness that medication cannot, you are supposed to be surprised!
However, researchers have found significant pieces of evidence that support several powerful benefits that yoga has to offer.
Here are 10 evidence-based benefits of yoga, proven by science.
1. Helps Relieve Anxiety
Anxiety can be a symptom of various conditions. One can experience anxiety from time to time due to post-traumatic stress disorder (PTSD), social anxiety disorder, or some phobias. No matter what causes it, proper yoga practices can help in relieving anxiety to a great extent.
According to a 2016 meta-analysis published on NCBI website, the practice of Hatha yoga has a good effect on anxiety. An older study from 2010 described that yoga improves mood and anxiety levels more effectively than walking.
Researchers have found that yoga induces higher levels of activity of the brain chemical GABA (gamma-aminobutyric acid). GABA activity tends to be lower among people with anxiety and mood problems.
2. Strengthens the Spine
Our spine supports the central nervous system (CNS) in our bodies. Moreover, the backbone protects the spinal cord, provides structural support, and maintains the correct posture of the body. There are several yoga asanas that help strengthen the spine.
Asanas, such as Tadasana, Chair pose, Bharadvajasana, Savasana, Supta Pavanamuktasana, and Ardha Uttarasana, have a positive impact on spinal health. A systematic review reveals that the practice of yoga improves the functional ability in people who experience spinal pain, and reduces the pain.
Lower back pain is one of the most common problems that 80% of the adults experience at some point in their lives. A 2017 analysis highlighted that yoga practice could relieve lower back pain and improve back-related function.
3. Improves Brain Function
Studies have also supported the fact that yoga has the potential to stimulate brain function and improve energy levels. In a 2017 study, it was revealed that Hatha yoga improved the executive functions of the brain as well as the moods of the individuals. Executive functions refer to brain activities that are linked with goal-oriented behavior and emotional responses.
A study done back in 2012 also discovered that a single session of yoga could improve the speed and accuracy of working memory than an aerobic session. Other research indicates that yoga can boost mental flexibility, information recall, and task switching among adults.
4. Boosts Cardiac Health
Most are aware of the fact that heart-related ailments cause millions of deaths all over the world every year. A study confirms that yoga reduces the risk factors of heart disease, including cholesterol, blood pressure, and body mass index (BMI). It is also believed that yoga decreases changes in the blood vessels which often contribute to heart disease.
In a 2018 study, researchers found that combining yoga practices and aerobics reduces cholesterol levels, blood pressure, and BMI twice more effectively than taking part in just one of those two exercises.
5. Reduces Inflammation
Regular yoga practices also boost mental health and reduce chronic inflammation. Inflammation is related our body’s immune response. However, severe inflammation can lead to some serious problems such as diabetes, heart diseases and even cancer. Studies have shown that practicing yoga for at least 3 months, can reduce pro-inflammatory cytokines that cause inflammation.
In a 2015 study, 218 participants were divided into two groups, and only one group practices yoga regularly. Both groups were also asked to perform moderate and strenuous exercises to induce stress. The study revealed that individuals who practiced yoga had lower levels of inflammatory markers than the people from the other group.
6. Improves Bone Strength
Bone health depends on the mineral content with calcium, and vitamin D. Regular yoga practices have the potential to stimulate the capacity of the bones to retain those elements. Yoga poses, especially the ones designed for weight-bearing, such as arm balance, standing poses, inversions, etc. can cause a reversal of bone loss.
In a study, which continued from 2005 to 2015, 741 volunteers took part to assess the effectiveness of selected yoga postures in improving bone mineral density (BMD). The study revealed improved bone quality among the volunteers. In fact, they also experienced a reversal of bone loss in the spine and femur.
7. Increases Pain Tolerance
Pain is considered a subjective perception that is influenced by any noxious stimuli. Yoga can help increase the tolerance to resist the pain by generating neuroanatomical changes in the brain. This activity changes structural grey matter and better intra-insular connectivity. The practice of Yoga Nidra reduces pain by stimulating the pituitary gland.
Yoga boosts cognitive strategies like the detached observation of the present situation, increasing acceptance, mindfulness, relaxation, and control over immediate reactions. In other words, yoga helps alter pain perception and increases the threshold for pain.
8. Boosts Metabolism
Metabolism is a natural function of our body which involves chemical reactions that keep us alive. People who have fast metabolism burn more calories than people with slow or regular metabolism rate. On the other end of the spectrum, people with slow metabolism need to eat less to avoid weight gain as they burn fewer calories. Yoga can help balance metabolism.
Yoga induces fat burning, allowing to improve metabolism directly. Also, different asanas can help lose weight, influence the stimulation of endocrine glands, and increase the metabolism of individuals. A study has also shown that yoga practices with various asanas, pranayama, and meditation can reduce BMR.
9. Improves Oxygen Intake
Breathing is one of the essential activities we need to do to stay alive. Improper breathing can lead to less amount of oxygen intake in the lungs. With yogic breathing, also known as pranayama, one can improve oxygen intake and reduce its consumption. This exercise increases the flow of oxygen.
It is also proven that various bending postures of yoga can help improve pulmonary functions. A study reveals that pranayama improves lung ventilation and the strength of the respiratory muscles.
10. Prevents Premature Aging
Aging is a natural process that every person goes through. As you age, you are supposed to experience signs of aging, such as a decrease in physical and mental capacity, wrinkled skin, greying of hair, and growing risk of diseases. However, yoga can help slow down the signs of aging.
Yoga not only strengthens the body but also improves blood circulation and removes toxins from the body, helping maintain the youthfulness of your skin. Also, yoga and meditation-based lifestyle intervention (YMLI) has a positive impact on cellular aging. Yoga increases cardinal and metabotropic biomarkers of cellular aging.
Apart from the benefits mentioned above, yoga practices have tons of other advantages to offer. So, if you want to make some positive changes in your life, you can start practicing yoga to improve your overall health quality. Good luck!
By Henry Howkins
Henry Howkins is an academic expert who currently teaches at a high school in Adelaide, Australia. He is a part of MyAssignmenthelp.com, where he serves as an expert to provide students with assignment help on request. He is also a fitness enthusiast.
Ready to enjoy some of these benefits yourself? Practice one of these FREE 30-minute yoga classes from home, right now!
Yoga for Weight Loss: Your Body is a Temple with Kristin Gibowicz
You are Resilient AF with Kylie Larson
In order to build a strong core, you need to work a variety of muscles, all the way from your hips to shoulders. The core does not just refer to your abs. It refers to the complex set of different muscles that run the length of your torso.
There are excellent and effective yoga techniques that can be done in order to build your core muscles.
Not only do they help to make you more fit, but they also increase your willpower, stamina, and overall quality of life. A healthy core supports your overall well-being in real ways that benefit your day to day life.
Here are 7 Essential Yoga Poses for a Strong Core:
Dolphin Plank
This dolphin plank will work the front muscles of the body. It will strengthen shoulders, arms, upper back, and legs. It will assist with headache relief, insomnia, fatigue, and stabilize emotions.
This pose is a plank on your forearms instead of your hands. With your knees bent, move your feet back until your shoulders move over the elbows and your torso is parallel to the floor.
With your inner forearms and elbows held against the floor, firm your shoulder blades against your back and spread them away from the spine.
Chair pose
Chair pose is excellent for helping to build strength in your legs and core. Stand straight, inhale, and raise your arms perpendicular to the ground.
After, bend your knees and aim to take your thighs as parallel to the floor as you can. With your shoulder blades against the back, stay still for 30 seconds to a minute. Breathe deeply.
Holding this pose strengthens the hip flexors, ankles, calves, and back. It also reduces symptoms of flat feet and stimulates the heart, diaphragm, and abdominal organs.
Four-Limbed Staff Pose
Chaturanga Dandasana is a different but effective pose that strengthens the wrists, arms, abdominal muscles, and your lower back. It will strengthen the muscles which are situated near the spine and will assist you in maintaining a better posture.
Whilst you are in a standing forward fold position, you should jump 4-5 feet back and into a push-up position. Thereafter with your fingers wide apart, press into the palms with your arms straight.
Your tailbone should be tucked under the legs with the hips and torso in a straight line. Then the head must be positioned forward with your toes tucked in and heels pressed back.
Knee-To-Arm Plank
This is good for developing strength and strengthening the abs and back. You begin in the push-up position with your hands underneath your shoulders.
You then become more firm in your abs while bringing one knee to the outside. After you take a break for a moment, straighten the back leg. Maintain the elevation in your one leg and repeat the movement.
Squeeze your abs while you bring your knee to your chest. The working leg should not be lowered to the ground whilst you perform the repetitions as that will decrease the effectiveness of the exercise.
Cosmic Egg Pose
Yes, that is the name! This is a good exercise for warming up. It is simple and can be done by both beginners and more advanced practitioners.
While in the seated position, bring your knees together, whilst wrapping your arms around your legs. With your legs lifted off the ground, lean backward.
After you have found your balance, you should straighten your back and keep your muscles engaged. Lastly, you should roll back your shoulders and keep your head facing forward.
Try and hold the position for up to ten breaths. While it will be difficult, especially in the beginning, you will reap the reward if you persist.
Boat Pose
In the yoga community and when it comes to promoting the use of core muscles, Boat pose position is regarded as a classic.
It is a strengthening pose which works the abdominal muscles and hip flexors. It stretches the hamstrings, aids in stress relief, and can help to increase confidence. It also improves balance, digestion, and your spine's health.
To perform the pose, start in a seated position and slowly draw your knees up to your chest. After that, pull your legs into your belly and upwards. This will activate your core muscles and you will start to feel it.
You should then straighten your legs and keep your back lengthened with your arms parallel to the floor.
Fallen Triangle
If properly done regularly, this will not only help to improve your fitness, it will also improve your life. It opens the hips which releases fear and anxiety.
It also opens the heart and throat for more effective communication and can tone the thigh, leading to a better overall physicality.
You will need to start in a downward dog position and then bend your knee closer to your wrists. You should then move your right foot under your body to the left of your torso.
Lastly, your left hand should be lifted towards the sky with your chest and shoulders opened up.
Conclusion:
Training your core muscles will help to ensure that the muscles in your pelvis, lower back, hips, and abdomen will all work in harmony.
If you play sports, training your core muscles is of vital importance and will improve your overall output significantly. Even if you are not a sporty type, there are plenty of advantages that will come with training our core muscles. It will improve your stability and overall confidence, leading to a better quality of life.
Ensuring that you regularly work your core muscles is important. Also, one must ensure that they take a break day after regular workouts every few days to avoid overexertion and to relax the muscles!
By Benjamin Rose
Ben is the co-founder of TrainerAcademy.org. He is a certified personal trainer with 10+ years of experience in the fitness industry. Among other disciplines, he is an expert in sports conditioning and strength training. If you are considering showing the techniques to others, consider pursuing one of the top cpt certifications to add to your credibility as a coach/instructor.
Ready to strengthen your core? Check out this FREE Core class with Claire, now!
Nothing But Core 4 with Claire Petretti Marti
Just one small positive thought in the morning can change your whole day. -Dalai Lama
Any time is a great time for yoga, as long as you can fit your practice into your busy life. Sometimes, despite the best intentions, your day can run away from you. Work and personal matters can take precedence and suddenly, it is bedtime and you didn’t step onto your yoga mat. Here are 5 reasons why practicing yoga first thing in the morning can set you up for your best day.
1. No Distractions: When you wake up, do not check your phone, do not brew your coffee or tea, and do not open your laptop. Practice yoga right away. Just roll out of bed and onto your mat before any external event can pull you from your intention. Put yoga first so you feel stronger and calmer all day long and in turn, can show up for what’s important in a less reactive way.
2. Creates a Positive Attitude: Practicing yoga in the morning has the power to set your mood for the rest of your day. You’ll feel confident and empowered because you chose to release any lingering emotions from yesterday and create space for living in the present moment. How you start your day can have an enormous impact on how external events impact you. When you settle your thoughts and emotions before handling work or family or the world, you bolster your ability to control your reactions to whatever transpires.
3. Increased Energy: Yoga gets your blood flowing and your prana moving throughout your system. Morning practice helps you loosen up the stiffness in your joints and muscles and enables you to shake off lethargy. No matter the style of yoga you choose to practice, the simple attention to breathing and warming your body will boost your entire being.
4. Clarity and Mental Focus: Yoga is excellent for helping you clear the cobwebs and get clear about whatever it is you need to focus upon. In class, we’re constantly working to step away from distractions and repetitive thoughts that bog us down and move toward sustained attention on what we choose to focus upon. The entire definition of yoga, Citta Vritti Nirodhaha, is about training ourselves to direct our attention where we want it to go.
5. Stoke Your Metabolism: By starting your day with yoga, you wake up your internal organs and digestion and elimination systems. When you are using your metabolic system efficiently, you avoid feeling heavy or getting lethargic in the middle of the day. You set yourself up to burn calories consistently and in turn, feel lighter and have more energy to make the most out of every moment.
Check out these great classes, specifically designed to start your morning right. Remember, no matter what happens throughout your day, you did something positive for your well-being! Enjoy.
1. Jackie Casal Mahrou - Sunrise Flow 2: Fill Your Cup
2. Keith Allen - Wake Up Slow
3. Elise Fabricant - Morning Yoga Ritual
4. Robert Sidoti - Start Your Day Right
Carrot season is almost here in Colorado, so we knew we just had to share this recipe with you! We’ve been loving the “fancy” rainbow carrots from the farmer’s market, but any whole carrots will do for today’s recipe.
Carrots are high in eye-healthy Vitamin A, as well as energy-boosting B vitamins, and healthy antioxidants.
If you are a fan of roasting carrots like we are, you’re going to love our Roasted Carrot and Chickpea Arugula Salad! Roasting carrots brings out the flavor and sweetness even more, and makes a simple dish feel just a little bit fancy. This salad features simple roasted carrots and chickpeas, a creamy tahini drizzle, tangy arugula, and fresh dill – all combined to create a dish sure to delight your tastebuds.
This cleanse-friendly recipe has been a go-to for Jules this summer because she always has carrots on hand and has been growing arugula and dill. It’s always special when you make a meal featuring ingredients you’ve grown yourself, and this recipe is the perfect dish to feature your garden’s late summer bounty.
Do you have a favorite garden veggie you’d like us to feature in an upcoming recipe? Let us know in the comments below!
Roasted Carrot and Chickpea Arugula Salad
Yield: 4 salads
Ingredients for Roasted Carrots:
10-12 whole carrots, peeled or unpeeled (your choice) 2 TB olive oil ⅓ tsp Himalayan pink salt
Ingredients for Roasted Chickpeas:
A few cracks of freshly ground black pepper 1 can chickpeas, drained and rinsed 1 TB olive oil ¼ tsp Himalayan pink salt
Ingredients for Tahini Drizzle:
2 TB raw tahini 2 TB apple cider vinegar (or freshly squeezed lemon juice) 3 TB olive oil 2 small cloves garlic, minced 1 TB water (or more if needed to thin) ½ tsp Himalayan pink salt
Ingredients for Salad:
6 cups arugula ¼ cup fresh dill, chopped Roasted Carrots Roasted Chickpeas Tahini Drizzle
Line two sheet pans with parchment paper and preheat the oven to 400 degrees.
To roast the carrots, toss in olive oil and salt, and spread out on a sheet pan in one layer. Roast for 20-25 minutes, tossing them at the halfway point, until they are caramelized and lightly golden. Set aside.
To roast the chickpeas, toss in olive oil and salt, and spread out on a sheet pan in one layer. Roast for 30-35 minutes, tossing them at the halfway point, until crisp. Set aside.
To make the dressing, combine all ingredients in a bowl and whisk with a fork until smooth and creamy.
To assemble the salad, place arugula on each plate, top with warm roasted carrots and chickpeas, tahini drizzle, and a generous amount of fresh dill.
If you liked this recipe and would like to learn more about the Conscious Cleanse, we invite you to join our online community! As a welcome-gift, we’ll send you our Taste of the Conscious Cleanse Free eCookbook, a collection of more of our favorite recipes!