To start living the life that you want, you need to work on healthy habits every day. This requires patience because you have to learn new things. The younger you are, the easier it is to do, but the truth is, we are all able to change our habits and ways of living.
Now, in a life of quarantine, you have to make a decision between falling into unhealthy habits, or doing things that are more beneficial for your body.
Sometimes it is difficult to change daily routines, and this is being forced upon all of us right now, so it's important we all decide what our ideal routine will be.
If you're unexpectedly stuck at home, here are some simple healthy habits you can implement.
These eight inspiring ideas will keep the body and mind healthier during quarantine.
Yoga
This practice can be the beginning of a new way of living for you. Yoga brings relaxation not only to the body but to the mind as well. You'll learn breathing techniques and meditate.
A good time for yoga is the morning, when your body is calm, but you can practice yoga at anytime during the day. With yoga, you can fill yourself with energy without extra vitamin pills or exhausting exercises. Yoga also improves focus and clarity. and will make you a better student.
Morning Journaling
This habit is a great tool to develop your gratitude and improve the quality of your life. To bring more aesthetic to your journaling process, order a beautiful pen and notebook will help you to enjoy spending this time. This kind of therapy will help you to overcome anxiety, avoid negative thoughts, remember the values of life, and raise your motivation for the day. Writing is a great opportunity to find inspiration and new creative ideas.
Drink A Lot Of Water
This habit seems to be very simple, but it is not so easy to follow in practice. Drinking water is essential for your body. Keep yourself hydrated and track the number of glasses of water you drink.
Workouts for your Brain
When you are concentrating only on the body, you naturally forget about your intellect. Don’t ignore games for your brain that can inspire you and develop the way you think. Rubik’s cube, puzzles, and table games are great to spend time alone or with your family members. Meditation and new meditative techniques are also exercise for your brain.
Keep a Healthy Sleep Schedule
Even if you have enough time to watch dozens of your favorite movies and read the books that interest you, please pay attention to the time when you go to bed. Remember these essential rules to have healthy sleep and sweet dreams: turn off your devices an hour before you are planning to go to bed, organize a comfortable and clean place for sleeping, ventilate your room, create your unique bedtime ritual, and avoid bright light.
Positive Thoughts
Repeat calming and life-affirming phrases to yourself in your mind. When bad thoughts are attacking you, try to imagine that they are birds sitting on the branches of a tree. Just wave your hand and let them fly away. This is one of the simplest techniques to cope with negativity.
Healthy Nutrition
We are what we eat. This is a popular saying, and we have to learn from it that food has a great impact on our health. In quarantine, we have a lot of time to improve our cooking skills and learn new healthy recipes.
Learn Something New
This can be a new language or drawing techniques you never tried before. Also, you can watch paid or free online courses about crafting, such as candle-making, papier-mâché, or scrapbooking. If crafting isn't for you, turn on your favorite online yoga classes or sign up for a yoga challenge.
We hope that these eight simple tips will help you to enrich your days of quarantine with meaningful activities and healthy habits. They can help you to save and replenish your energy and learn to live in the moment, not only for the current period but for the future as well.
By Michael Fowler
Michael Fowler is a specialist in content writing for different online sources. He is a passionate writer that helps students to improve their academic writing skills. At the same time, Michael Fowler is interested in topics related to business, marketing, healthy lifestyle, and travel.
Ready to start? Try this all levels yoga class for FREE from the comfort of your home right now!
Morning Quickie 2 with Elise Fabricant
If you’re getting stuck in a rut these days, and need something to boost your spirits, it’s tempting to lean into back habits and pick up fast food or a pint of beer. But before you head for the bad vices, try yoga for just 15 minutes. 15 minutes of yoga practice a day can help to improve your mood and your health.
Whatever space or time you have, it can be easy to fit in 15 minutes of yoga a day and help to boost your health and make you feel better. Here’s some of the benefits of just 15 minutes of yoga a day.
Better Fitness Levels
You don’t have to do loads of cardio or lift loads of weights to improve your fitness. But these aren’t the only ways to work out. Yoga can do this too, and also make you feel peaceful and zen. Yoga combines cardio, stretching and strength training in one - and it can be done at your own pace at home.
Lose Weight
A gentle 15 minute yoga practice can help you lose weight. Yoga fuels the metabolic system, and helps to burn fat which leads to weight loss. Did you also know that yoga can balance the hormones in your body, which in turn also normalises weight? Practicing yoga daily will also help to curb overeating. Yoga lowers the cortisol levels in the body, which is the hormone that causes stress. It can also help to boost your mental health, which can help you appreciate your body more.
Improves Strength and Posture
Practicing yoga once a day will help to stretch, tone and strengthen your body muscles. You can incorporate strength building exercises such as planks to build muscle. It can also help to improve your flexibility. You don’t have to be the most flexible to start practicing yoga, all levels of ability can practice it. Even 15 minutes daily can make a huge difference in your strength and flexibility, and you’ll soon be able to feel the difference - and notice the difference in your posture. You’ll be sitting up straighter, and you’ll notice aches and pains caused by incorrect posture less and less.
Increased Mindfulness
When you practice yoga, you can also work on your mindfulness. Yoga helps you be in the moment, and focus on the thoughts and sensations you get in each pose. This awareness will help to bring your mind into the present, which is the main aim of mindfulness - to help you feel focused. Mindfulness will help you to feel calm and chilled, and reduce anxious thoughts. Mindfulness also paves the way for you to feel more self confident and accepting of yourself.
Less Stress
It’s been proven time and time again that yoga is one of the best ways to relieve stress. Even a short daily practice can help to reduce the stress levels in the body. You should include poses, breathing and meditation. If you incorporate these elements, you will be able to regulate your heart rate, and your body will be able to respond to stress in a better way. Yoga can also help reduce stress to let you sleep better at night. Forward folds and relaxing poses will help to calm your mind, and allow you to feel relaxed before sleep.
Breathing Deeper
Practicing yoga for just 15 minutes each day will help you breathe deeper and better. Breath work is essential in yoga practice, and yoga breathing techniques will focus on slowing down the breath and helping you breathe fully from the bottom of your stomach to the top of your lungs. Breathing deeply helps you feel relaxed, as well as improving your lung capacity. You can take these breathing exercises into your daily life to help you cope with stressful situations.
Increase in Energy
You may be feeling more lethargic than usual, but a few minutes of yoga everyday can help to give you a boost of energy. Yoga combines body and breath and gives a unique energy kick to your body and mind. Daily yoga can wake up the energy chakras in your body. Poses that extend and stretch your spine can help to circulate energy throughout your body, and poses that open up your chest will help you breathe deeper, bringing more energy into your body.
Improves Your Mood
A few yoga poses each day can help to boost your mood and make you feel happier. Combining a daily yoga practice with meditation can result in higher levels of serotonin, which is the hormone that makes you happy. It’s also been shown that the brain's GABA levels are higher after practicing yoga. High GABA levels in the brain are associated with lower levels of stress and anxiety.
Longer Life
Finally, thanks to the above benefits such as increased fitness, regulated heart rate, reduced stress and improved mood - you can add years to your life. Yoga also decreases the risk of things like heart disease. Generally, the health benefits of yoga improve your physical and mental state, which gives it an increased benefit than other exercise methods. Why not try a quick online yoga class today, and start reaping some of the benefits?
By Amy Cavill
Take a short and sweet yoga class, right now!
We all want to enjoy the benefits from a regular yoga practice, like a better mood, vibrant energy, and a stronger more supple body. And a consistent daily practice, however brief, can change your life in profound ways you may not have contemplated. According to the Yoga Sutras, practicing yoga is also considered the path to avoiding future suffering.
Yoga Sutra 2.16- heyam duhkham anagatam, in the second chapter of the sutras on Sadhana or practice, loosely translated means, “pain yet to come is to be avoided.” What exactly does Patanjali mean in this thread of yogic wisdom?
Essentially, we do have the ability to avoid or minimize future pain and suffering through our routine yoga practice. In other words, what we do today can help alleviate our future suffering. Our human experience includes pain, but through yoga you can shift your perspective and what you may have perceived as pain changes.
By practicing yoga every day, we tune into our true thoughts and feelings. When we pay more attention to our values and desires, we begin to make better choices in all areas of our lives. Consider the analogy of a yogi being like a gardener or a farmer. Today, you are planting seeds and cultivating your garden with hope and intention for the future.
Sometimes, if we aren’t connected with our own thoughts and desires, we can unintentionally create futures that don’t truly resonate or represent what we desire.
These unintended or careless actions now can manifest as challenges in the future that could have been avoided by paying attention to what we create each and every day. By practicing yoga, we become more aligned with our true selves and more mindful of how our current actions impact our futures. In other words, we make better choices.
Yoga practice isn’t optional––you cannot nurture your desires and the life of your dreams if you don’t practice. Period. To cultivate awareness takes effort.
The good news is that even when you’re really busy, you can still squeeze in a quick yoga practice and garner the benefits. Don’t be hard on yourself if your schedule is full––consider quality over quantity.
Release any pre-conceived notion that you’ve got to practice at a certain time every day for a minimum period of time to receive the gifts of yoga. Of course, to have a truly well rounded practice including pranayama (breath work) and meditation, you’re going to need more than ten or fifteen minutes. But if you’re flexible, you can squeeze in a quick class some days and balance with longer classes on others. Consistency is key. Choose to feel better today and all your tomorrows.
1. Elise Fabricant - Morning Quickie 2 (FREE CLASS)
2. Robert Sidoti - 5 Poses for Flexibility
3. Pradeep Teotia - Alternate Nostril Breathing
4. Jackie Casal Mahrou - Anytime Sun Salutations
I am going to share my favorite recipe from last summer with you. This simple mix of toasted nuts and spices is just incredible sprinkled on top of all kinds of dishes – avocado toast, hummus, creamy soup, or just a sandwich, but most of all, I find it just incredible for dipping veggies in.
I developed the recipe when my garden was producing more radishes than I was able to eat in salads and other dishes. I grew all kinds – red, yellow, white, and purple. Can’t wait until its getting warmer again, so I could start with my garden projects again – this time is not far away anymore, only a few more months to go… Anyway, soon after I made this dukkah for the first time, I needed to head out to farmers market for more radishes because I could just keep eating them this way forever.
In addition to radishes, the olive oil + dukkah mix works well on other vegetables too – cucumbers, kohlrabi, and carrots are all just amazing with it.
This is a perfect healthy party food for me – interactive because everybody can dip their own veggies and a million times more exciting (and healthy) compared to your usual potato chips + dipping sauce combination.
By the way – dukkah means ‘to crush’ in Arabic, and there are many versions of this spice mixture. Very often, coriander seeds and pinenuts are added too, and I imagine they would be beautiful in it. I have also substituted cashews for pistachios a few times, and it has been nice, but most often, I still use the recipe that is given here. Feel free to experiment to find your favorite combination of nuts and spices and get dipping!
Simple Dukkah (that brings your veggies to the next level)
Cooking time: 10 minutes
Ingredients:
½ cup pistachio nuts, unsalted, shelled
1 tbsp sesame seeds
1 tsp cumin seeds
1 tsp fennel seeds
1 tsp freshly crushed black pepper
1 tsp salt flakes
Optional:
Chili flakes
Extra virgin olive oil
Other veggies to serve
Instructions:
On a dry pan, toast the pistachio nuts for 3 minutes on medium heat. Shake the pan for a few times during cooking to make sure they toast evenly.
Add sesame seeds, fennel, and pepper to the pan and continue toasting for 3-4 minutes until they are beautiful and fragrant. If it seems that the seeds start burning, reduce the heat.
Transfer the content of the pan to mortar and using the pestle crush the nuts and seeds to the consistency you like. I quite like to leave some bigger bits in too.
If you don’t have mortar and pestle, feel free to use the food processor
To serve, cut up the veggies, pour some olive oil to a little bowl, and let everybody dip their veggies first to olive oil and then to dukkah mix.
By Kadri Raig
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
Practice this 25-minute yoga class for FREE before or after eating these delicious healthy burgers!
Not an All or Nothing Practice with Christen Bakken
To improve our level of health and fitness, many athletes and nutritionists emphasize on the importance of cardiovascular and strength training exercises and can easily overlook flexibility training (the yogis know the importance of flexibility). Flexibility is a critical component of health and fitness and an overall balanced body.
A series of studies support the short and long-term benefits of different forms of stretching such as dynamic stretching, static stretching and proprioceptive neuromuscular facilitation commonly known as PNF.
So, why should you stretch every day? Here are a few reasons you need to make stretching part of your daily routine.
Remember, you don’t have to spend a lot of time doing it and that a yoga practice can give you the stretching you need, and also increase your strength in the process.
Benefits of daily stretching include:
Stress Relief
It can be to get stressed out and frustrated in a faster speed world (or in times of a global pandemic). Chronic stress has several negative effects on the body which include fatigue, anxiety, and tension. By stretching for a few minutes every day, you’ll reduce muscle tension and help alleviate anxiety and depression. Consider combining your flexibility exercises with breathing techniques, like in yoga.
Decreases Blood Pressure
The majority of people think that stretching affects your muscles only. This is not true because research shows that it enhances the flexibility of your arteries and veins. A study conducted by the Japanese found that people who could bend over and touch their toes had very flexible arteries, unlike their counterparts who couldn’t. Relieving tension also helps people with hypertension. Another way to reduce your blood pressure is by practicing yoga.
Reduces the Risk of Injury
Stretching helps in reducing the risk of injury. All bodybuilders and gym enthusiasts know the importance of a warm-up before lifting weights. Increasing the body temperature before exercising helps the body make adequate preparations for what is about to happen. That’s why stretching has always been considered a critical part of preventing injuries. Cold tendons and muscles are more likely to strain and rapture.
Enhanced Range of Motion
Various stretching exercises and other supportive strategies like self-myofascial using a foam roller, usually help in enhancing the range of movement of the major body joints including key mobile areas such as shoulders and hips. An enhanced range of motion allows you to do more things with ease in everyday life.
Minimizes the Wear and Tear of Joints
When muscles become tense and tight, opposing muscles usually get weakened and this leads to wear and tear on various structures and joints in the body. By stretching regularly, you’ll ensure that all the muscles surrounding a joint maintain a uniform degree of pull. This enables the joints to move freely and effectively in all directions. When you do this, you not only enhance the range of motion but also relieve stress on the body.
Reduces Pain and Stiffness
Excess muscular tension increases discomfort in the body. However, several studies show that performing flexibility exercises regularly helps in relieving pain and decreasing stiffness especially if the individual is experiencing chronic pain on the neck or back or frequent muscle cramps. Stretching increases blood flow and supply of nutrients to the muscles to relieve muscle soreness.
Better Posture
Stretching helps in correcting one's posture by increasing the length of tight muscles throughout the body. Tight muscles usually pull several areas of the body into misalignment, so more flexible muscles allow for more space for the body to find it's intended and optimal position.
For instance, spending countless hours behind a computer screen leads to tight chest muscles that pull the head and shoulders forward leaving a hunched look. When you start doing flexibility exercises, you’ll keep your chest, shoulders and spine muscles aligned, and this will also help eliminate body pains.
Better Athletic Performance
If you fail to stretch after a hard fitness workout session, your muscles will start contracting instead of expanding. And this will make your exercises ineffective in the long run. By stretching regularly, you’ll relax your muscles and they’ll be more available during your next workout session. When this happens, you’ll easily make the most out of your workout sessions.
Tips to Stretch Safely and Effectively:
• It’s important to relax and breathe normally when doing yoga or any flexibility exercise • All flexibility exercises should be slowly. Avoid bouncy or jerky movements as this can lead to muscle tightness and injuries in the long run. • Be patient. As you stretch frequently, you’ll become more flexible. At times, you’ll experience a pulling feeling but this is normal. If you experience a sharp pain or joint pain, you should stop immediately to avoid injury.
Regular exercising and stretching play a critical role in our lives. As we continue aging, it’s very important to include flexibility exercises in our workout programs to enjoy the benefits listed above. Stretching not only reduces the risk of injury but also improves the quality of life.
By David Collins
David is a professional essay writer at professional essay writers and essay writing service. He is also a blogger from Virginia who publishes for assignment help and best dissertation writing service.
Ready to stretch? Try YogaDownload's Beginner Yoga 101 program, to learn how to breathe and stretch effectively.
Staying at home? In the midst of this COVID-19 pandemic, many people are wondering what they are going to do during this lockdown or social distancing period, and how they will stay active. If fitness is important to you, you may be trying to find the new normal in indoor routines. The idea of being isolated during these stressful times can be daunting. Fortunately, taking care of ourselves and our health doesn't need to go to the bottom of the to-do list just because we’re indoors. In fact, the World Health Organization encourages movement and self-care during quarantine. Take care of your body, mind, soul, and family with our indoor health tips.
Staying Healthy During Isolation
Experiencing isolation in extended periods can take a toll on our physical and mental health. A disrupted routine can cause us to be unmotivated and lethargic. Dealing with the unknown can also affect our mental health and increase our stress levels. This is why during isolation, people are encouraged to do all they can to stay healthy, sane, and fit.
Working out can help alleviate the pent-up stress and anxiety brought about by the COVID-19 situation. Cardiovascular activities have been shown to stimulate the brain to produce “endorphins” - aka, happy hormones.
Ensuring that our mind is also healthy during this uncertain period can help us focus on the present, and take our worries away from the news reports.
Don’t let the stress of the COVID-19 isolation prevent you from taking care of yourself. Here are some things you can do to be happy and healthy physically, mentally, and spiritually.
For Your Body:
Practice Yoga
Yoga is one of the best at-home, indoor workouts for all ages. All you need is a yoga mat! Whether you are a beginner looking to get into it, a seasoned yogi, or a parent looking for a way to keep kids active, yoga is your answer.
Join Free Workouts & Yoga Online
Even fitness class instructors are making the most out of the situation by offering free online workout classes.
Check out YogaDownload's schedule of daily live streaming yoga classes.
Make Some Time for “Grounding”
Grounding involves doing a set of activities that allow you to “connect” to the ground. This often includes enjoying activities barefoot. One study points out that through grounding, we can feel calm, and our body can prevent inflammation.
Take a break from the indoors, remove your shoes, walk to your yard and feel the ground on your bare feet. Grounding is believed to be a great remedy for stress as it lowers cortisol levels.
Have a Dance Party
Don’t let boredom get in the way of having fun with your family. Turn on the music, blast your favorite tune, and dance the night away! This is fun for the whole family - especially little ones who will love getting to move their bodies to the music.
For Your Mind:
Meditation
Meditation is one of the best ways to calm an active mind. If you are new to the practice, there are tons of resources available for you and apps to choose from.
Take Advantage of Free Online Classes
A number of e-learning websites has released free learning resources for anyone who wants to develop new knowledge and skills during the quarantine period.
Check out Class Central’s free Ivy League courses - you have more than 450 free courses to choose from. Udemy also has thousands of online courses on a variety of topics. Emerge from this social distancing period with new skills!
Explore Virtual Museums
Craving new adventures? Virtual tours have got you covered. Thanks to virtual museums, you can continue exploring without leaving your home. Discover the British Museum in London, The National Gallery of Art in Washington DC, and Musee d’Orsay in Paris with Google Arts and Culture virtual museum tours.
Read a New Book
Time to brush the cobwebs off our minds with a book or two. Instead of getting hooked on scrolling your social media feed, use the extra time to learn something from a book. You can always check out a bestseller’s list for some awesome book recommendations!
Learn a New Language
Come out of isolation screaming “Bonjour Le Monde!” because you can. This time of quarantine is the best time to learn a new language. Study French, Spanish, or Cantonese with the many language apps available.
For Your Soul:
Destress with Music
Music can do wonders for your soul. There are so many ways to listen to free concerts or jam sessions – from YouTube to Spotify, you have endless options. Or find live music streams and virtual concerts here!
Try Your Hand at Cooking
Have you always wanted to improve your cooking skills? Now is the perfect time! Take an online cooking class. Cooking is the perfect activity for social distancing – you can practice now and impress your guests once the quarantine is over!
Connect with People that Matter
Take time to connect with your family and friends over FaceTime or phone calls. Staying connected is important for you and them, especially if you have elderly loved ones who are facing this alone. Check-in with them at least every other day - talking to others helps combat depression and loneliness.
Host a Virtual Happy Hour
Invite your friends and jump on FaceTime to celebrate happy hour. Mix up some new martinis, share recipes, and do it all over again tomorrow! Or host a wine and painting party – and share your new piece of art with a loved one once this is all over!
Netflix Time
Luckily, you can still Netflix and chill. You can even invite your friends via Netflix Party. Just pick the show or movie you want to watch and send it to your friends with Netflix accounts. Then you can use an online chat room to make comments during the viewing.
For the Kids
Most of the ideas above can also be enjoyed with kids, and the rest are some other ideas specifically suited for the youngest members of the family.
Indoor Games & Exercises
No recess or gym class may translate into pent up energy for your kids. Indoor games and exercises can still get the kids moving. From headstands to obstacles courses and pillow fights, these are fantastic ways to get the whole family moving and having a blast while doing it.
Board Game Night
Pull out those board games and play like a kid again, with your kids! You may be surprised how much fun you have, and many games, like Scrabble, also help your kids learn in the process.
Arts & Crafts Night
Keep the kids busy and interactive with one of these 50+ arts and crafts ideas. No special skills or tools required, and most use regular household items that are easy to come by.
Staying indoors during this quarantine period can be everything but boring. Plan ahead and use some of these awesome ideas for healthy, active social distancing that everyone will be looking forward to.
By Julie Singh
Julie Singh co-founded TripOutside with her husband Reet out of a shared enthusiasm for outdoor adventure. TripOutside.com is an easier way to research top outdoor destinations, find adventures and gear from the best local outfitters, and book it all online. You can find her biking or hiking the nearest mountain, advocating for the earth & its animals, and cooking delicious vegan food.
Practice yoga and meditation for free, right now, on YogaDownload.com
Head Up, Heart Strong with Christen Bakken
Meditation: Release Reactivity with Geenie Celento
The world is a delicate balance between light and dark. Yin and yang.
At this moment in time, most of us are experiencing a weight we’ve never shouldered before. Feeling overwhelmed with the constant bombardment of news, the new reality we’re living in, and the sense our world is forever changed doesn’t exactly encourage a feeling of well-being. Although many events are outside of our personal control, we do have the ability to manage our personal reactions and find balance.
Yoga is an excellent tool to help us lighten the emotional and mental impact of all these changes and shift our perception. We all see the world through a unique lens shaped by our life and personal experiences. Sometimes we need a little polishing of the lens when it appears cloudy or dark. When we move energy through our bodies with certain asanas and breathing techniques, we can release stuck energy and alleviate patterns that aren’t serving us. This week, we’re here to offer some classes to help you lift your spirits.
Our yoga practice acts as a reset button and is constantly changing, just like the world around us. So we adapt and practice in different ways according to how we feel in any given moment. If you’re feeling a preponderance of heaviness or darkness, this means you’re holding onto too much Tamas, the universal element or guna representing solidity and inertia. Dedicating some time to asana, pranayama, and meditation directed toward a more sattvic state of harmony and light will help lift the weight.
Heart-opening poses like backbends, increase your energy, your oxygen levels, and your heart chakra, and are excellent for your spine. Emotionally and mentally, expanding the front of your body helps lift your mood and relieve anxiety. Our perspective on life is shaped from the inside out. Spending time to lighten your psyche and to simply feel good will build a reserve of inner-strength and enhance your ability to navigate through uncertain times. These classes are all about a more positive head and heart space.
1. Caitlin Rose Kenney - Backbends for Dusting of the Heart
2. Kristin Gibowicz - Metamorphosis Flow: Taking Flight
3. Alanna Kaivalya - Leaning Toward the Light: The Power of Discernment
4. Christen Bakken - Flow for a Grateful Heart
All fast food does not need to be unhealthy, and this recipe here is a perfect example of a quick, delicious recipe that satisfies our junk-cravings (I still have them sometimes) without being loaded with unhealthy crap. I do love vegetable burgers, and I often use them in my burgers, but today I opted for halloumi cheese instead, because it is so incredibly salty and chewy that I just love it. Especially with avocado! If you are fully plant-based, I would recommend substituting it with tempeh.
For the buns, I always choose dark whole wheat buns. I am sure you find something nice from your local stores. For my own burgers, I toast the buns, so they are a little crispy. My boyfriend does not like crispy and crunchy food (weird, if you ask me, but oh well), so I usually just add his buns to the pan on top of the halloumi slices for the last few minutes, so they warm through.
The mayonnaise is not mandatory here, but I like to use some for more moisture. I use a very light mayonnaise that is locally produced here in Estonia, so sharing a brand with you here would not make sense, but choose whatever you like or just omit it entirely and add more avocado if you feel like it.
The recipe itself is a straightforward and quick one – a real fast food, and even the most inexperienced chef will have it on the table in 15 minutes.
Healthy Avocado & Halloumi Burgers
Cooking time: 15 minutes
Yields: 4 burgers, but we usually have 2 burgers each
7 oz halloumi cheese
4 whole-grain buns
2 small ripe avocados
1 lime
Pickled jalapeno, to taste (I added heaps)
½ onion, thinly sliced
1 large tomato
Salt
4 tsp mayonnaise
Slice the halloumi to about 1-cm slices and fry or grill on medium heat until golden on both sides – it takes about 5 minutes
Sprinkle the thinly sliced onion with a little salt, squeeze on the juice of ½ lemon, massage it between your fingers, and set aside to wait.
Mix the avocado with the rest of the lime juice, tiny bit of salt, and chopped jalapeno.
Toast the buns and slice the tomato.
To serve, divide mashed avocado between the buns, top with marinated onion, halloumi, and tomato. Add the mayonnaise and top with the other half of buns.
Enjoy!
Have you ever watched a small child learn to do something for the first time?
I was watching a little boy put a brand new puzzle together, and this was the largest puzzle he had ever built. As he was arranging the pieces, I noticed some of them were backwards or upside down, and he was trying to put pieces together that wouldn’t fit. I just sat there silently, internally laughing at the dialogue my ego was having that instantly saw this scenario was just another playfully packaged, yet somehow intrinsically deep life lesson.
I wanted so badly to help, but knew better, and so I observed him fumble, force, and get frustrated; and then eventually he asked for help. I smiled, and told him I would love to.
I proceeded to ask if we could flip all of the pieces so they were right side up, and then slowly started fitting some of them together. After a few pieces were in a row, I would ask, “would you like to try and put this piece on?” He smiled, placed the piece on slowly, and in a slightly fumbled manner, and got it to fit perfectly. We proceeded to do this for the next couple of rows until the puzzle was finished. Naturally, I left the last piece for him to proudly place down.
After the puzzle was complete, I sat there and it dawned on me that within the next year and a half that puzzle will be a far more simple task for that young boy to complete entirely on his own. In a matter of five years, that boy will be able to look back at this puzzle, and find it silly to think it was something he found as a great challenge.
Thinking about this perspective, where was I once challenged that I am now able to look back and feel accomplished?
Where do I feel most challenged and grappling to understand or apply wisdom of experience, and new ways of thinking and doing to present time life? How effortlessly can I ask for or receive help?
I also know, that as the years change, so do the "puzzles," and if I can hold space and have patience for this small child learning something entirely new, then I can do that for myself and others too. I can be compassionate for the way I find myself fumbling, forcing, being scattered or unorganized at times. I can also choose to see this child as a guru, by watching him have the ability to take a step back when it becomes overwhelming, ask for help, and lovingly receive assistance.
By Angela Droughton
Angela Droughton is a Spiritual Counselor, Mindfulness Educator, Psychic, Minister, and the creator of Mother Sparkle. Find out more by visiting her page at www.mothersparkle.com.
Practice yoga with your kids right now, here!
If you’re thinking about starting yoga, but a lack of flexibility is holding you back - don’t let it stop you! The idea that you need to be flexible to do yoga is a huge myth, and flexibility isn’t essential to get on the mat. In fact - yoga practice can actually improve your flexibility, and you can see this improve over time the more yoga you practice.
Every yogi started somewhere, and even the most flexible people didn’t start out being able to bend their bodies into difficult poses. Yoga can improve your flexibility if you’re not very bendy - as well as improve your posture, balance and strength, if being flexible isn’t one of your goals. Even bodybuilders didn’t start off being able to carry the heaviest of weights - they trained and started from the bottom, and the same is true for yoga and flexibility. Progress comes with effort and hard work, and starting from scratch.
The practice of yoga can help to tone and lengthen your muscles, through working on basic poses and stretches - which means you won’t be perfect on day one. It’s the repetition of yoga that helps to increase your flexibility. The more your practice, the more flexible you become, and you can go deeper into each pose, further increasing your flexibility. So, repetition makes for a more flexible body!
Props such as blocks, straps, bolsters can help to support your body if you’re feeling pain or discomfort during yoga practice. You shouldn’t push your body beyond what it can do - instead increased flexibility occurs over time. Props can also add more length to your body to stretch your body further.
This is why it’s important to put in regular time for yoga practice when you’re first starting out. A class here and there may be a nice relief for sore muscles, but it's not going to do anything for your flexibility levels. You might think you need to be immediately flexible, especially if you're looking to more advanced yogis for guidance, but what you don’t see is the time, effort and journey everyone goes through to get to those advanced stages. Just one class a week can lead to increased mobility and flexibility.
You don’t need to be initially flexible to start yoga, and in fact, your body may have its limits when it comes to flexibility. Keep this in mind, and remember your body will set its own limits, so you might not be able to achieve the same poses as other people. It’s important not to fall into the trap of comparing yourself, especially with social media showing images of flexible yogis in complicated poses!
You can set flexibility as a fitness goal, alongside things like strength, endurance and balance. But remember what your body is capable of and remember yoga is about so much more than flexibility. Yoga can also improve strength, make you more connected to your body, reduce stress and helps you quiet your mind and practice mindfulness too. It’s about that mind and body connection, and allowing your body to sink into each pose. You can start with beginner classes that will ease you into your practice, then advance to more challenging classes as your journey continues.
If you’re still worried about not being flexible, remember that yoga is a controlled and disciplined exercise that requires a lot of control and strength. Actually, most injuries come from pushing your body to be too flexible, whether through hyper extension or relaxing too far into a posture.
Flexible people are actually more prone to injury as they can be used to letting their body relax in full range. This can actually be more dangerous! Even if you may be stiff, you can use props and proper guidance from a qualified teacher to help you feel more comfortable and get in the right position to feel the stretch. This can help you to not force your body into positions it can’t achieve.
When you work on your flexibility, you might find that your progress after a while starts to stop. This could be due to just needing more time and patience on a tricky pose - or it could be your bone structure. When we talk about flexibility and range of motion, it’s not just muscular, your bone structure plays a huge part in determining what your body is capable of. Everyone’s bone structure is unique, giving each of us a strong base for our movement. If you’re working on a pose, but you get to a point when you cannot go any deeper, and no longer feel the stretch, this can be down to compression of your bones. This can impact your hips and shoulders the most. Basically, if you can’t go any further with your flexibility, it could be down to your bone structure, which is totally okay! Yoga is about exploring what your body is capable of, and creating space and stretching in a comfortable way.
To summarize, yoga builds not only flexibility, but strength, endurance and balance - as well as mental benefits, so if you’re worried you’re not flexible enough, there’s heaps of other reasons to get on the mat. If you’re still worried, remember that with regular practice, your flexibility will improve, and you’ll find it easier!
Are you ready? Sign up for Beginner Yoga 101 program or join YogaDownload's upcoming Live challenge, suitable for all levels.
"Dearly beloved, we are gathered here today to get through this thing called life." -Prince
Life as we know it is different in ways you may never have imagined. At this moment in time, it feels like Mother Earth has hit the pause button for all of us. Nobody is immune to this unprecedented challenge we are facing. Just like Prince sang––we are all here to navigate through this together! And we will make it through to the other side.
Yoga teaches us that everything is temporary. Everything. We are facing a choice now: choose to see this moment in time as an opportunity for reflection and growth or as a time to be frustrated and defeated. It’s all a matter of perspective.
We’re in it, so why not make the most of this enforced seclusion, which is basically a virtual cocoon? Chose to emerge as a butterfly.
This period in time is a perfect chance to focus on your health and strengthening your immune system. Whether you’re busier because you’re homeschooling your children and working from home or you’re feeling adrift because you can’t work at all, carve out a few minutes for yourself. At YogaDownload.com, we’ve built a global community and even if you’re practicing yoga in your living room or back yard, you’ve got the knowledge that thousands of other yogis are doing the same thing. We’re in this together.
As you reflect during or after your practice, remind yourself of all your blessings. Perhaps with everything else in your life on hold, you can redirect your attention to appreciate all you do have. We cannot control external events, but we can control how we react to them. Focus on how lucky you are to have your health, to have a roof over your head, to have friends and family, even if you can’t be with them physically right now. Remind yourself that there’s always someone who could benefit from a call or an email or a letter––someone who needs some extra love directed their way.
Challenge yourself to consider all the things you’ve procrastinated on because you didn’t have time to do them. Here you go! Take that online language course, re-read your favorite books, learn how to do a handstand, clean out the dreaded closet(s), or binge watch every single show on Netflix if you want. You’ve got the time now, so choose where you want to spend it. Don’t forget yoga!
We’re thrilled to offer a new three-week challenge starting on April 6th to help you stay focused on your yoga practice.
Our vast worldwide community will participate and you’ll have the chance to share your experiences and support one another each day, and feel a real sense of connection. We’re all in this together. You can do this.
Sign up for this challenge, now!
I usually don’t share smoothie recipes because smoothie is a very creative and simple food and what goes in my blender mostly depends on what I have waiting in my fridge or fruit bowl. I don’t remember a bad smoothie, so as long as your ingredients are fresh, I would say go for what you have. But since I have been adding raw beetroot to my smoothies for a few months now, and before I did it for the first time I did not even think about it, I figured it might be worth sharing.
Raw beetroot in smoothies is fantastic! Like truly amazing. Especially with red berries in a supporting role.
At least with my nutribullet, the smoothie is worth its name – smooth and velvety, so no reason to worry that raw beetroot will be grainy – it is not.
Another thing I added to the smoothie is raw cacao – this matches so well with raspberries and beetroot. It will not be strongly chocolaty, but just a hint in the background to deepen the flavor. I also added vegan protein powder, but this is entirely optional. What weird ingredients do you like to add to smoothies?
Beetroot Raspberry Smoothie
Serves: 1
Cooking time: 5 min
1 small beetroot
3 ½ oz frozen raspberries
1 ripe banana
1 tbsp raw cacao
(1 tbsp vegan protein powder)
½ cup cashew milk
Toppings if you wish to serve it in a bowl
Wash your beetroot thoroughly and cut to cubes. I usually don’t even bother peeling the beetroot, because many vitamins are directly under the peel, it does not influence the flavor, and I hate food waste, so triple win in my book. Quadruple win even, because not peeling the beetroot saves time too ;)
Throw all the ingredients to the blender and blend until smooth.
If you wish to serve it in a bowl, then top with coconut flakes, granola, or extra berries. In case you prefer to drink your smoothie, I recommend adding some extra milk or water.
Practice FREE 25 minutes of yoga before or after your delicious smoothie!
25-Minute Full Body Yoga with Keith Allen
So, I won’t be the first to suggest that some good might come of the lockdown and social distancing enforced upon many of us by government action over the spread of Covid-19. Social media is not only full of political rants and tyrades of fear, but also of heartfelt encouragements, expressions of kindness and solidarity, and even beautiful poetry about us members of the great human family who are stepping up to take care of each other in difficult times, about the benefits to the environment and ecosystem of the planet from the forced cessation of destructive human production and transportation activities, and even about the psychological and spiritual benefits of just withdrawing from the world a while and spending time with ourselves.
Yet, when it comes down to it, how do we handle the many hours and days (possibly weeks or even months) alone, or – possibly even more challenging – in close quarters with our family and loved ones?
Could there be ways to spend these times that are better than filling them with social media and entertainment? And what kind of mindset is necessary in order to benefit, rather than go crazy, from all this time with ourselves?
Enter: the yogi’s guide to surviving lockdown.
First of all, let me explain what I mean by “yogi”. While most of us today associate yoga with physical exercise – and indeed, I practice yoga asana and think it is a great complement to spiritual practice – body postures and movements are not our main concern here. As vipassana teacher S. N. Goenka put it, “a yogi is one who has made contact with ultimate reality”. There are plenty of exercises, physical and mental, to help us begin to connect with this “ultimate reality” of the yogi, but first it is useful to understand what it is, and how it can be particularly helpful in helping us cope with – and even profit from – prolonged isolation and forced cessation of our normal activity.
Imagine that you are having a very stressful experience, full of anxiety and violence. You struggle heroically against both the unfavorable nature of the situation and the emotional turmoil and fear that floods your own mind. Things don’t go your way, everything and everyone seems to be conspiring against you – and then, all of a sudden, you wake up. When the initial confusion dissipates, you realize with great relief that it was all a dream. But, though it may seem obvious, what exactly is it that is so relieving about discovering that your recent difficult experiences all took place in the dream state?
Is the relief a function of realizing that the dream experiences were not real? Well, what do we actually mean by “not real”?
Is a dream not a real experience?
To the brain, there is no difference – and, anyway, what would an “unreal experience” even be? Waking and dreaming experiences are both experiences, distinguishable from each other only by the labels that we give them. You would only need to be plagued with recurring nightmares for a few nights to recognize the real suffering you experience through the damage to your sleep quality and the negative emotional impressions of the dreamed experiences, spilling over into waking life.
Perhaps we could say that the relief is more due to the fact that the experience ends upon waking; but, again, the psychological effects of a dream can transcend the boundaries between sleep and waking. On the other hand, we usually do have an easier time letting go of a painful memory from a dreamed experience than one from waking life. Why should that be so?
The real reason that we experience relief upon waking up from a difficult dream is the same as the reason that we usually have an easier time detaching from the memory of a dream; it is the realization that, while our experience of the dream was a real experience like any other, all of the meaning of the dreamed events were assigned to them by our own minds. When we realize that all of the images and symbols of a dream did not actually mean what we thought they did (that is, that we were in some sort of danger or would suffer some grave consequences of the events that unfolded in the dream), we become relieved and are better able to surrender those experiences to the past and move on with our lives.
And the fundamental insight of the yogi is that waking life is precisely like a dream in this one important manner – that upon “waking up” (itself a metaphoric synonym for spiritual enlightenment or realization), we can permanently let go of all suffering through the irreversible understanding that all of the meanings we thought inherent to our lives were actually figments of our own minds.
This is Yoga in the ultimate sense, in the sense that Goenka referred to as making contact with “ultimate reality”. Ultimate reality is not some parallel universe, extra dimension or spiritual plane – at least not in a literal sense. It is the same reality proposed by quantum physics: all that really ever “happens” is the arising and passing of subatomic particles. String theory, one of our most promising and elegant quantum theories, suggests that all that ever really “happens” is the fluctuation of strings that both arise from and comprise spacetime itself, with their distinct vibration frequencies determining the kind of particles that manifest in apparent reality.
From this micro perspective – as well as from the macro perspective of the orbits of solar systems, galaxies, clusters and superclusters – it is easier to see that all the meaning that we give to the events of our lives and our human experience are arbitrary projections of mind. My marriage didn’t fall apart – spacetime fluctuated as strings vibrating in particular frequency combinations. My loved one didn’t pass away – spacetime fluctuated as strings vibrating in particular frequency combinations. This may sound cold or heartless, and also like a remote philosophy that is of no practical use to us in daily life. But it is simply an observation of reality as it is; and far from precluding the possibility of love and compassion, it gives us the best possible reasons to cultivate love and compassion – which is also precisely the best way to apply these realizations in our daily lives.
Upon waking from the dreamlike stream of projection and interpretations that we call “life” (and that the buddha called “samsara”, the endless cycle of illusory experience that marks the unawakened mind), the most meaningful purpose of all is to help all those around us to awaken as well and become free of the suffering created by their own minds. This is the deepest meaning of love and compassion, which has nothing to do with our usual, conditional and possessive ideas about relationships. But even if we can begin to wrap our heads around the idea of this great love and the irreversible bliss of enlightenment, the question remains – how do we even begin the journey to get there? The answer to this question is also the essence of this heart advice for surviving (and even benefiting greatly from) difficult times, such as many of us are experiencing today under lockdown. And it begins, perhaps counterintuitively, by turning directly towards and diving into our own suffering.
Just as a recurring nightmare of being chased by a monster may continue to plague our minds until we develop the courage to stop running from the monster and turn to face our fears, liberation from samsara requires the courage to completely face up to and be with ourselves, naked and exposed without any of our distractions, entertainments and coping strategies. The journey to unconditional freedom begins with a headlong dive into the mud of our suffering.
In times of isolation, whether we choose it as when we go on silent meditation retreat, or when it is forced on us by viral outbreak and government policy, can we realize that our boredom and restlessness are not the problem, but the greatest opportunity?
Can we see that these discomforts are the gateway to the greatest freedom? It takes real guts, in fact it might be the greatest courage of all to face ourselves, our minds and emotions, without the shield of endless activities and distractions; but if we can be steadfast and unflinching in remaining with our uncomfortable feelings, we will gradually but reliably be rewarded with increasing freedom from suffering. To put it in practical terms: we can take this opportunity to make friends with ourselves and our minds by simply being with our experience without trying to change it.
As frequently as you can, and for as long at a time as you can, put away all forms of distraction and entertainment and just let yourself become bored or restless, or whatever kind of experience arises. Feel exactly what it feels like to be you in this moment, to be in your body and experience your mind and emotions, without reacting in any way whatsoever.
That’s all there is to it – no fancy postures or breathing techniques (or even visualizations or chants) necessary. Just feel the real and actual sensations that arise and pass in the body, and the images and impressions that arise and pass in the mind. If you are persistent and steadfast, it will not be long before you are rewarded with the insight that all experiences are like a dream: impermanent, substanceless and ultimately meaningless, carrying only the meanings that we assign them in our own minds. The insight that we don’t have to suffer in reaction to any experience, that we can just act when action is required and surrender when it is not, is not the distant province of some illustrious buddha – it is right around the corner, available and applicable in the lives of any of us who are willing to simply observe our experience without distraction or reaction.
In addition to all the positive ways that we can spend our time – caring for our bodies, as well as for any loved ones that may be under lockdown with us – we can care for our minds in this generous and courageous way. Let yourself do less and observe more. Let yourself react to nothing and feel everything, whenever and for as long as possible. Then these challenging times may reveal themselves to be the greatest opportunity of our lives – the doorway to freedom from our self-imposed prisons of emotional reactivity and the suffering created by the projections of meaning unto open, empty reality by our own minds. That is what it truly means to practice yoga.
By Shy Sayar
Shy Sayar (ERYT-500, YACEP) is a senior yoga therapist and a registered yoga teacher & continuing education provider at the highest level offered by Yoga Alliance. Well into his third decade with yoga, Shy has tens of thousands of hours of experience bringing yoga to students of all levels, treating patients, and training yoga teachers and therapists around the globe.
Practice yoga and dreaming with Shy, right now.
Tibetan Yoga Nidra with Shy Sayar
Water Flow Yoga with Shy Sayar
In these unprecedented times, you might be hearing the term “self-care” more frequently. These days, it is more important than ever to take care of yourself and get adequate sleep. Rest and sleep are vital elements in staying healthy. We’ve got a three-week evening wind down yoga program designed to help lower your stress levels and quiet your mind so you can slip off into dreamland to rejuvenate.
According to yogic philosophy, the world is comprised of three universal elements: the gunas. An excellent way to relax is through balancing the three gunas, which exist within each one of us as well as all around us in nature.
The three gunas are: Sattva (balance, luminosity, harmony), Rajas (the state of energy, action, change, and movement), Tamas (the state of heaviness, darkness, inertia, inactivity, and materiality). Usually, we seek to find balance in a sattvic state, but if you need help winding down at the end of the day, it’s important to encourage more tamas through yoga, pranayama, and meditation.
One of the biggest causes of insomnia occurs when we can’t shut off the busy, repetitive thoughts playing in an infinite loop in our minds. We might be physically exhausted, but the moment our heads hit the pillow, boom––the brain is off and running a marathon. With the global pandemic taking over the news and our day-to-day lives, many of our nervous systems have switched into “fight or flight” mode. Winding down seems like an unachievable state. Yoga helps you settle the rajasic energy.
This new program is designed specifically to help you quiet your mind and calm your heart. Each class offers a unique approach to relaxation and encourages you to shut off the endless reel replaying your current day and projections of the future. With the right type of yoga practice, including specific pranayama or breath techniques and particular postures, you WILL be able to relax. The key to a restful night is to tap into your parasympathetic nervous system or relaxation response.
We’ve got three weeks of classes for you, between 25 to 50 minutes. If you need to create more tamas right now before you have time to practice, try one of these poses for five minutes.
Any of these postures encourage relaxation. Vipariti Karani (Legs up the Wall) or Suptha Baddha Konasana (Reclined Butterfly) help you calm down. Forward folds are cooling, calming poses, which bring your focus inside and help you counteract stress. Paschimottasana (Seated Forward fold) and Balasana (Child’s pose) are two excellent ways to bring you into a Tamasic or heavy state.
Remind yourself that the rest is just as important as the work. By ensuring you have adequate and restful sleep, your body, mind, and heart have the chance to recharge, leaving you stronger for the days ahead. Have a lovely night!
I sometimes have food ideas that pop into my mind and refuse to leave until I have tried out the recipe. That was the case with this soup.
Chickpeas and cauliflower are such a beautiful combination that I often use in different curries and salads, but I've never made a soup of these ingredients. But now I just could not resist the appetite for a soup that is creamy and luscious, mildly spiced, but not spicy, and that warms up my body in cold and rainy Estonian spring.
Not that I would be going outside much these days anyway – I don’t want to take the slightest risk that because of me, the virus will get a chance to spread, so I figure that it is better to stay home as much as possible. At least I have time to cook and practice yoga. and Yogadownload.com classes have been an excellent inspiration. Before the crisis I rarely had time for a home yoga practice, and if I did, I practiced myself.
Now that I stay inside more and my own classes are canceled, I have done several classes, and it is really fun! I even started filming my own classes to my students, so anybody in need of online classes in Estonian – I am your girl!
Anyway, back to the soup - once I cooked it for the first time, I knew that it is a winner, even if I praise myself. It is creamy – partly because the cauliflower will turn creamy anyway, but partly because I added coconut milk. I only used one cup of coconut milk so the soup would be balanced and not too coconutty (is this a word? Probably not, but it should be). For spices, I have written down the quantities as I used them, but if you are not a spice lover, feel free to leave out the chili and play around with other spices as you see fit. Whatever quantities you decide to use, make sure you toast your spices as described in the recipe, because this is the secret behind bringing out the full flavor.
Cauliflower Soup with Crispy Chickpeas
Cooking time: 30 minutes
Serves: 4
For the soup:
1 tbsp oil
½ of a large leek
2 stalks of celery
½ tsp mustard seeds
½ tsp cumin seeds
1 tsp garam masala
1 tsp turmeric powder
1 large cauliflower
2 cups hot water or vegetable stock
1 cup coconut milk
The juice of ¼ lemon
Salt, to taste
Directions: Chop the leek and celery roughly and sweat them in a large pot on medium heat with oil and a tiny bit of oil for 5 minutes. Then add the mustard seeds and the cumin seeds, heat for three more minutes until your kitchen is fragrant. Then add all the other spices and heat for one more minute, continually stirring.
In the meantime, chop the cauliflower. If your spices are toasted, add the cauliflower to the pot, top with stock or water, raise to boil, and simmer for 15 minutes until the cauliflower is tender.
Take it off the heat, add lemon and coconut milk and blend to a silky soup. Taste and add more salt or lemon if necessary.
For the chickpeas:
1 jar of chickpeas
1 tbsp garam masala
Drain the chickpeas and dry them as much as you can – you can use kitchen towels to do this or leave them on a plate to dry out for a few hours.
Preheat the oven to 390F and cover the baking sheet with parchment paper.
Mix the chickpeas with oil and cover with salt and garam masala.
Bake for 15 minutes with the fan on. Halfway through, mix the chickpeas to make sure they bake evenly.
Serve the soup, top with chickpeas, and enjoy. I also like to add cilantro and pomegranate seeds.
Practice some FREE yoga before or after your delicious soup.
Slow Yoga Reset with Jackie Casal Mahrou
If you have done yoga before, you know it is about getting to a place of important to be physical, mental, and spiritual peace, more than it is about how anything looks. At least to a certain extent.
To induce those feelings that help you clear your head, it is essentially important to be in an environment where the distractions are minimal and your mind can focus.
Moreover, to be physically at peace, you need to be in yoga clothes that feel comfortable and relaxed. If you're clothes don't fit right, aren't ideal or mobile enough from yoga, or you simply don't feel good in them, it can be a distraction from finding your sense of peace on your mat.
It might not seem like an important part of your yoga practice, but believe it or not, what you're wearing matters, and not just for vanity.
Why does it matter though?
Research shows that what you wear affects your well-being. This is referred by psychologists as “enclothed cognition”. And it’s quite obvious, isn’t it?
If you wear comfortable and attractive clothes, you will feel better.
On the contrary, unbreathable clothes with bad fabric that aren’t appealing or you don't feel confident in, will spoil your mood. Therefore, wearing the right type of yoga apparel matters for both comfort, and confidence.
It's not about name brands, or high end clothing, or showing off. It's about how you feel.
Here's some reasons why what you wear to yoga, matters.
Tones Down Your Stress Levels
Yes, believe it or not, good clothing can do that. If you’re wearing a good tank top made of natural fibers that is comfortable and caresses your skin, your stress levels will drop. Furthermore, your concentration levels will go up. Good clothes will go a long way to reducing your stress and anxiety levels. They will make you feel at peace and in your comfort zone and a good yoga outfit will make a dull day cheery for you in no time!
Exercise with Ease and Grace
Imagine doing yoga in uncomfortable clothes that weigh down heavily upon you and make you feel all constricted? That’s not good, since the reason for you to do yoga is to calm down.
To begin with, you need the correct posture in yoga. If your posture is restricted by distressful clothes, you're missing out on your practice? You are either not going to be able to perform yoga freely and your clothes will be a restriction.
Good yoga clothes that allow you to move freely and comfortably, will help you do yoga with ease and grace.
Maximize Health Benefits (and Reduce Health Detriments)
Here’s what clothing that’s too tight can do to you. It can either make it a struggle for you to breathe or, it can end up making your body parts numb. Do you want that to happen? No. Suffocating yourself is never a good idea. You don’t want to reduce the oxygen supply to your vital cells.
What you can do to take care of this problem? The answer is simple. Wear good yoga clothes that are breathable and ergonomic.
They Don’t Have to Cost Much
Yoga shirts, and yoga apparel in general, don't always come with the added advantage of being cost-effective, but they don't have to break the bank either. Simple outfits, that aren't yoga specific, but are loose enough and made of natural fibers like cotton, are easy, affordable, and excellent choices for yoga.
Plus, they’re an all-purpose sort of an outfit. For example, you can wear yoga pants with a long shirt for a walk in the park. Perhaps, you can also wear them to work with a long shirt and coat. They’re a great option that you can reap the benefits from for any occasion!
By Joseph Arya
An early bird who loves a good morning routine which includes yoga and coffee. I also love HIIT and swimming basically a fit, active, and healthy life. When I am not working or working out, I am busy sharing my experiences through my writings and exploring the world.
Practice yoga now, in clothes you feel amazing in!
Good Strong Flow with Jackie Casal Mahrou
The Power of Perception with Kylie Larson
Whether you’ve been practicing regularly with us for years or you’re dipping your toe into a home practice for the first time, rolling out your mat at home offers a myriad of benefits. Being able to click play whenever you want allows you to choose when and where you do yoga. We have more than 1,700 classes, so even if you’re stuck inside, you won’t run out of yoga.
In this current global pandemic, it’s more important than ever we focus on mindfulness. You might be young and healthy, but many people in our communities are vulnerable, especially the elderly and those with compromised immune systems. Many of the external events swirling around us are beyond our control, but we can control our reactions to this temporary new normal of “social distancing.” Yoga studios are closed or limiting classes, but you can continue to practice with us.
Here are a few of our favorite reasons to take advantage of your home practice right now:
1. Practice morning, noon, or night––it is up to you!
Often, we need to arrange our schedule to accommodate studio schedules and spend time in traffic trying to arrive on time. You can arrive to the mat feeling flustered and impatient, simply from having to rush. No more. You choose exactly when you want to press play.
2. Greater Choice
In addition to choosing when you want to practice yoga, you have an enormous variety of class styles, lengths, and teachers. Some days you need a mellow Yin class and you’ve only got 45 minutes. Done. Some days you need a vigorous Vinyasa or Ashtanga or fill-in-the-blank class. Some days you want a fusion of fitness, Pilates, and yoga. You’ve got the freedom to choose whatever suits your mood anytime.
3. A home yoga practice helps develop self-discipline and self-awareness.
Yes, you’ve got an excellent teacher guiding you from your phone or computer or television, but it is up to you to stay on the mat. You’ve got to filter out distractions that might not be present in a yoga studio space, like pets, partners, or children. Cultivating self-discipline or Tapas is a vital part of the yogic path and here’s your chance to enhance it. When it’s just you and your yoga mat, you’ve got an opportunity to dig deep and listen to your breath and be mindful of thoughts and emotions arising within you.
All of these factors help you progress and advance as a yogi. Check out one of these four top classes––whether you want a vigorous class, a relaxing one, or a kick-butt workout. That’s the beauty of choice.
Click here to discover more online yoga resources!
1. Jackie Casal Mahrou - Good Strong Flow
2. Kylie Larson - The Power of Perception
3. Tana Pittman - Kundalini: Kriya for Disease Resistance
4. Elise Fabricant - Reset Refuge: Come Home to Yourself
Clean eating is a super hot topic in the world of health and wellness – but what exactly does “eating clean” mean?
Here at the Conscious Cleanse, when we talk about eating clean, we mean eating whole foods in their natural form, while avoiding highly processed, packaged foods.
Focus on foods that are minimally processed, chemical-free, and very close to the way they appear in nature. Basically, if there’s an ingredient you can’t pronounce, don’t eat it. We’re talking dark leafy greens, herbs, sprouts, non-gluten grains like brown rice and quinoa, legumes, nuts, seeds, organic lean meats and wild fish.
Don’t worry – this doesn’t mean spending hours in the kitchen or searching the store for obscure foods! Whether you’re cleansing, living your 80:20 Lifestyle, or just trying to eat cleaner, these 5 simple essentials are must-haves in your fridge at all times.
Jo & Jules’ 5 Clean Eating Essentials:
Lots of Veggies: Veggies are the center of a clean-eater’s universe. Select one or two types of dark leafy greens (kale, spinach, chard, collard greens, etc.) – focus on greens you can use in multiple recipes, for instance, pick a green that you like using in both salads and green smoothies.
Grab some other veggies you can slice and eat as a snack or top your salads – we love cucumbers, radishes, carrots, celery, or avocados. Store your veggies in either glass containers or Abeego beeswax wraps (their large wraps are great for bunches of leafy greens!)
Nut Milk: Have a high-quality nut milk on hand at all times – nut milk is an essential ingredient in many of our recipes, especially green smoothies! If possible, the best option is to make your own nut milk (we have 5 different easy recipes to check out here). If that’s not an option for you, store-bought milk will work, but be a label detective! Lots of nut milks include ingredients like carrageenan, guar gum, natural flavors, citric acid, vegetable oils that you should definitely try to avoid. We really like the Malk and Forager Project brands.
Dressing or Dip: Having a tasty salad dressing or dip on hand throughout the week can make a huge difference in your meal prep. The cleanest option would be to make your own (we’ve got lots of recipes here). If you do need to buy a dip or dressing, be very conscious when reading the ingredients – look for as few ingredients as possible, and avoid additives and preservatives like guar gum, xanthan gum, citric acid, and common allergens like peanuts, soybean oil, gluten, or dairy.
Animal or Plant Protein: Make sure to always have a prepared animal or plant protein on hand to use in a salad or vibrancy bowl. If you’re going for plant protein, look for chickpeas, lentils, beans, nuts like walnuts or almonds, or seeds like pumpkin or hemp seeds. Always buy organic, and if you’re buying canned beans make sure they have no extra added ingredients and are BPA free. For animal protein, go for lean, organic, free-range meats like chicken, bison, or turkey, and/or wild-caught fish, like salmon, trout, or cod.
Pre-Cooked Whole Grains: Having a batch of rice, quinoa, millet, or buckwheat on hand can make meal prep a breeze! When shopping, look for organic, non-gluten grains. Avoid pre-cooked rice packets or grain blends as these usually contain added preservatives or flavors. You can find a couple of our favorite grain-based dishes here and here.
With love,
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.
Lifestyle and daily habits are determining factors for a longer, quality life and keeping a strong and healthy immune system. Simple things that you do, or don't do, can help keep your body strong and maintain well-being in your mind.
Here are 5 simple tips to stay healthy:
Exercise and Practice Yoga
Physically, exercising makes your immune system stronger. Even light exercise and yoga, will make you less susceptible to illness. It is known that physical activity is related to the production of brain chemicals, such as endorphins and serotonin, which increase the feeling of well-being, but for that, it is necessary to exercise regularly, not just occasionally.
Studies reveal that a even few minutes of exercise, performed at a moderate pace, produce brain chemicals that create a sense of well-being for up to 12 hours later.
The recommendation of the World Health Organization (WHO) for the practice of a physical activity is to perform 150 minutes of moderate exercise or 75 minutes of vigorous activity per week.
Control & Reduce Stress
Stress can generate numerous health problems, ranging from depression to heart disease. Recently, researchers pointed out that stress can decrease levels of klotho, a protein that acts in the proper functioning of the body and regulates the aging process.
The ideal thing to do is to look for ways to control stress and invest in relaxing activities like yoga, pilates, and meditation. Less stress, equals a stronger and healthier immune system, so while the mental health benefits of a less stress existence are more obvious, the physical benefits of low stress are very real.
Sleeping Well is Essential
Sleep is essential for regulating metabolic functions and restoring energy. Not getting enough sleep (on average seven hours for most adults is ideal) decreases productivity, leads to a decline in memory, and affects focus.
Studies show that lack of sleep or poor quality of sleep increases the chance of chronic diseases, such as cardiovascular diseases, which are directly related to the high mortality of individuals in the country.
Say Goodbye to Cigarettes
It is common sense that smoking is harmful to health, but still, many adults smoke, even though it is the biggest preventable cause of illness and premature death, according to the World Health Organization (WHO).
The researcher found that non-smokers live, on average, 10 years longer than those who smoke. However, all is not lost to smokers. The same group evaluated that when quitting the habit until the age of 40, the chance of death from tobacco-related diseases drops to 90%.
Eat Well
Maintaining a nutritionally balanced diet is essential for good health, in addition to helping slow aging. A healthy diet helps to maintain adequate weight and improve physical and mental performance.
A good example is a Mediterranean diet. According to studies, 30% of heart attacks, strokes, and deaths from heart problems can be avoided with regular consumption of whole grains, fruits, vegetables, legumes, seeds, natural spices, and olive oil, among others.
Experts consider that the combination of these foods provides important nutrients for the body, such as monounsaturated fats, complex carbohydrates, fibers, vitamins A, C and E, polyphenols and minerals, improving the health conditions of individuals.
A properly balanced diet should be combined with physical activity. Daily exercise not only allows you to control your body weight but also reduces the likelihood of cancer, the risk of developing depression, diabetes, heart disease and cardiovascular disease against atherosclerosis, as well as taking care of strong bones.
Get healthy right now with these FREE immunity boosting and stress reducing yoga and meditation classes.
Of all the five elements, the element of water most represents coolness, being in a flow state, and adaptability.
When water meets an obstacle, it doesn’t break, burn, or become stuck. When water meets an obstacle, it goes around that obstacle. It always finds another way.
When we connect with the energy of water, we also connect with the receptive, yin-energy, and the sacred feminine within. Someone with a water state of mind has less of a go-getter vibe and more of a natural attitude of acceptance.
A person with a water-state-of-mind may not seem to be striving in the traditional sense, but in the end, they get the desired result. In a way, this mindset allows one to more easily go with the flow and allow the outcome to come without chasing or striving.
If we want to experience less intense challenges in life, then we need to develop a mindset that perceives challenges differently. We need a mindset that calmly evaluates challenges and chooses the path of least resistance, like water.
People with a balanced water element tend to stay level-headed in the face of challenges. They are more creative in finding solutions to problems. They believe there is a solution to the problem and they don’t get fired up when met with hardship down the road.
Water is associated with emotions, sensitivity, receptiveness, healing, and cleansing. It is the perfect element to emulate if you are working to balance emotions and feel less stressed in the day-to-day
When we draw awareness toward the element of water, we learn to flow with universal synchronicity. You learn to trust that what is put into the world radiates like ripples. Our thoughts, energy, and subtle actions have profound effects in the real world.
We can balance the yin-like aspects of our lives to feel more in tune with our emotions. We are able to understand the ripples that we put off and that we come into contact with.
When we are in tune with the natural flows and cycles, we understand the bigger picture happening beyond the perceived obstacle. This greater perspective allows perceived challenges and obstacles to “roll off our back” more easily.
Using mindfulness, we tap into the water element and increase our connection with it on a physical, intellectual, and spiritual level.
As our human bodies are made up of at least 80% water, we can imagine that we naturally have an internal water element. Connect with this physical aspect to increase the connection to that cool, flowstate element that already exists inside of us.
As we use mindfulness tools to increase that connection, we wake up the vibration of water and let it guide us toward a gentler approach to life.
Here are a few things to try to connect with the element of water:
*Hold your hand in front of your mouth and feel the warm condensation of your breath.
*Notice the saliva in your mouth.
*Visualize your heart beating and pumping life force through your veins.
*Do a body scan to take note of any perspiration on your hands, feet, or anywhere else on your body.
*Drink a glass of water and give thanks to it for nourishing your body.
*Practice a water meditation to strengthen your connection to the element of water.
Mindfulness will connect you with the element of water in this way. It can help balance emotions and be more receptive to healing and cleansing. Adopting a water-like mindset will prepare the mind to think creatively while maintaining an attitude of acceptance. We can all use a little more of that in our lives!
By Whitney Reynolds
Whitney is a certified yoga teacher and world traveler who blogs about wellness and spiritual experiences along the way. Find more of her posts at www.moonwandering.com. Access her water meditation.
Practice this water element yoga practice, right now, from the comfort of your own home.
What do a person who just recovered from back surgery, a woman just cleared to return to exercise after giving birth, a triathlete, and a dancer have in common? They are all people who can do yoga.
Yoga is inclusive and accessible, no matter who you are. There is no such thing as a “yoga body.” If you have a body, you can do yoga. It’s as simple as that.
The Father of Modern Yoga, T. Krishnamacharya is credited with creating what we know as Vinyasa yoga. One of his guiding principles was "Teach what is good for an individual." Initially, he taught Hatha yoga to young boys in his school in Mysore, India. For many years, women weren’t allowed to practice or teach yoga. In 1937 this all changed when T. Krishnamacharya, admitted Indra Devi into his school. She was the first woman student and the first Western woman in an Indian ashram.
Indra Devi is credited as one of the main teachers to bring yoga all over the world, including to the United States. Just as Indra Devi changed the “rules” of who could be a yogi, in this day and age, anybody who wants to practice yoga can. B.K.S. Iyengar, another famous Krishnamacharya disciple, left a legacy of yoga focused upon alignment and breath control. Iyengar was a child with many physical ailments and he implemented the use of props, like blocks, straps, and chairs into the yoga practice to allow students to experience the poses they might not be able to do otherwise.
So, ignore the stereotypes you see on Instagram and tap into the wisdom and strength of these yoga masters. The beauty of yoga is that numerous styles and adaptations exist, so you can find yoga to accommodate any physical or perceived limitations. Today, we want to be part of the solution in providing yoga classes to encourage and welcome everyone to give it a try.
One of the many benefits of online yoga is you can do it in the privacy of your own home, without some of the insecurities that arise when you enter a public class. Experimenting with different styles and teachers can help you find the yoga classes that make YOU feel happy and joyous.
This week, we bring you classes for different body types with Dana (author of Yes Yoga has Curves), yoga for men, and all levels relaxing Yin class from Josey and breathing practice from Maria, that everyone can enjoy, regardless of previous yoga experience, or physical limitations.
1. Dana Smith - Open Your Heart
2. Robert Sidoti - 5 Best Daily Stretches
3. Maria Garre - Pranyama to Calm & Ground the Mind
4. Josey Prior - Sleeping Swan
I am happy to announce that making vegan meringue is possible! After three failed attempts, I was slowly losing hope already, but this recipe here has been working for me already several times, so I am ready to share this with you. The secret, of course, lays in sugar. I always try to reduce white sugar in my baking, and this is why my first attempts failed.
But now, to think about it – regular meringues contain a ton of sugar too, so I am afraid that there is no good way to cut sugar from meringues anyway. So these are with white sugar too. But they are treats anyway and not meant to be eaten too often.
What I like about this recipe is that it is pretty much created out of nothing. The liquid from a jar of chickpeas is usually just thrown out anyway, and I don’t like throwing away food. Of course, most of the time, I still do not use the liquid (eating so many meringues would definitely not be good for me), so should you have more recipes for aquafaba, please share!
One thing to remember about these meringues is that they do not like humidity. Sitting on the kitchen table, they become damp very soon, so in case you plan to store them for longer than an hour, keep them in an airtight container. And if you plan to enjoy them as a part of a creamy dessert, add the meringues at the very last moment before serving, so they would remain crispy.
Vegan Peppermint Meringues
Cooking time: 2 ½ hours (15 minutes active time)
1 regular jar of chickpeas (organic if possible)
1 tsp of white wine vinegar
½ tsp peppermint extract
5 oz powdered sugar
Dark chocolate and matcha powder to decorate
Preheat the oven to 210 F and cover a baking sheet with parchment.
Open the jar of chickpeas and drain the liquid to a larger clean bowl. You need about ½ cup of the liquid (you can call this liquid aguafaba if you want to be fancy). Set the chickpeas aside and use in another recipe. For example, prepare a nice hummus.
Beat the liquid at high speed for 3 minutes, then add half of the sugar, peppermint extract, and vinegar and beat for 3 more minutes.
Then add the second half of the sugar and beat for at least 5 more minutes, longer if you have extra time – the stronger the foam, the better the end result.
Using a piping bag (or just a teaspoon) create little clouds on the baking sheet.
Bake for about 2 hours until the meringues are completely dry. The exact baking time depends on your oven and the size of the meringues, so just check after 1 ½ hours and then keep checking every 15 minutes.
Once you are happy with the meringues, keep them in the oven with door ajar and let them cool down completely.
Decorate with melted dark chocolate and matcha powder, if you like.
Kadri is a food blogger and yoga teacher from Estonia. She loves healthy food and cooking and for her, these two are often the same thing. Cooking meals from scratch, you know exactly what goes in it and even without holding back with sugar or fat we end up using a lot less compared to ready-made frozen stuff from the supermarket.
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: http://www.kahvliga.ee/
Practice FREE yoga and meditation from the comfort of your own home, before or after making this delicious dessert.
Have you ever heard someone say “I can’t practice yoga because I’m not flexible enough?” Maybe you’ve said it yourself!
Truth is yoga encompasses so much more than the pretzel postures plastered all over Instagram. The physical practice of postures is just one aspect of yoga and the benefits of the other parts of yoga practice are just as transformative, if not more, than the workout.
Here are 5 ways you can practice yoga right now, no mat, physical coordination, money, yoga pants, or muscle flexibility required.
The Benefit of Trying Something New
The practice of yoga is unique in that it asks us to get outside our comfort zone. But you don’t have to have a mat to do that. Try a new food or a new route to work. Start a conversation with a stranger. Do a different workout. Try a new hobby or activity.
If you’re intimidated by yoga because you’re afraid you’re not going to be able to do it right or you won’t be good at it, know that this is part of the process of the practice. Yoga asks us to intentionally show up to our discomfort.
Catalyst to Think Positive Thoughts
Part of the human experience involves wrestling with our monkey mind. “I’m not good enough.” “I can’t because…” “I’m not smart enough.” “This is stupid, why am I doing this?”
Sound familiar?
Although it may sound obvious, yoga philosophy suggests we counter those negative thoughts with the opposite: positive thoughts!
Close your eyes and repeat the following statements to yourself.
“I am enough.” “I can do this.” “I have everything I need.” “I am doing this because I deserve to follow my dreams, fulfill my wishes, and receive what I desire.”
How does that feel? Thoughts have power.
If they are negative, they’ll pull you down into a spiral of doomsday thinking. If they are positive they’ll prop you up into an energetic vortex of support.
Time for Deep Breaths
It seems so simple, but the breath is incredibly powerful. The trick is breathing with the full capacity of the diaphragm. When the diaphragm works properly, our parasympathetic nervous system switches on and we can relax.
Take a moment to check your breath. Place your hands on your belly and take a breath in. Does your belly expand out into your hands? Breathe out. Does the belly pull back in towards the spine?
When the diaphragm is working properly it will descend as you inhale. This puts pressure on the internal organs of the torso, pushing them out slightly and resulting in an outward expansion of the belly. On exhale, the diaphragm recoils back up toward the sternum, allowing the organs and the belly to return to their original position.
If this is not how you normally breathe, don’t worry. Take a few moments each day to intentionally practice breathing and see if you can get more comfortable with the belly expanding on inhale and releasing on exhale. Then notice how just 10 proper breaths can totally shift your nervous system!
Power of a Pause
We live in a fast-paced society with high expectations and little tolerance for rest. But pausing every once in a while, even if just for a second or two can do wonders for your stress levels. Part of the reason why practicing yoga postures feels so good is because it allows us to pause from our everyday activities and create space for breath. We’re given permission to slow down at the end of class when we lie down for Savasana. But you don’t need Savasana to pause.
While at work, take a few seconds to look out the window, take a couple of those deep breaths, notice how your body feels, and think positive thoughts.
Pause to make room for the way you want to feel and you might just find you can feel that way whenever you please. You just have to make room for it!
Reflect
It’s important to create space for reflection. Through reflection we can integrate all the parts of ourself that we discover in our yoga practice. You can reflect through journaling, by taking a walk, by sitting quietly and contemplating, or even in conversation with a trusted friend, counselor, or family member.
Action without reflection is arbitrary. Arbitrary action brings about unpredictable results. Intentional action, on the other hand, is laser-focused and much more likely to have an impact.
To live intentionally, you must reflect. This is the cycle of yoga. Act, reflect, release and start all over again.
By Ashley Zuberi
Ashley Zuberi trains and mentors yoga teachers to create thriving independent yoga careers. As a full-time yoga teacher with a former professional career in marketing for yoga companies and experience developing and leading teacher trainings across the US, Ashley uniquely understands how to blend the spirit of yoga with the realities of business. She is the founder of Inhale Thrive, a grassroots company dedicated to providing high-quality, affordable continuing education and networking opportunities for local yoga teachers while uniting the global yoga teacher community. She writes extensively about yoga philosophy and the business of yoga at inhalethrive.com and is currently working on her first book — a modern, thematic interpretation and teaching guide of the Yoga Sutra. Ashley is a military spouse, Ohio native, and has lived in 6 states in the past 6 years.
Start now, and practice this free yoga class from anywhere!
Sometimes in life we get knocked off center. We can begin to doubt ourselves and struggle to find ways to trust ourselves, our strengths, knowledge, and power. We can get knocked off center because of things that come up unexpectedly, or something we tried that didn’t go according to plan. Maybe a harsh word from another or ourselves that allowed self-doubt to creep in.
The causes can be endless, but regardless of any cause, any cause of imbalance always rests at home in our mind and our thoughts. It is in the mind where we can hide out in the past or false truths, instead facing the untainted present with clarity and confidence.
We can know all of this and yet still feel challenged to find the confidence to give things another try, or step out of our protective barriers.
An easy way to restore confidence is to do something you know you do really well.
Here are some easy and simple ways to spark more self-belief.
Yoga.
If Tree pose is your favorite yoga pose and you feel really balanced and grounded in it, spend time in that pose.
You can also adapt any pose to allow yourself to do it well. Hold on to a wall for support or use the wall as a prop to help find optimal alignment and balance. Try a simpler and more beginner friendly poses to do them well.
It is better to do a pose well, then struggle in a pose beyond your current capabilities and feel unsuccessful when you are trying to rebuild your confidence. Excel in simplicity and design your practice to be full of poses that allow you to shine.
Write Down & Let Go Of Old Fears.
Write down or say your fears out load. The simple act of owning up to them can give you the confidence to face and overcome them more easily.
Its in the hiding and denial that makes it hard to face what we need to confront in order to grow and evolve.
If you write down any old fears, you can also use a satisfying ritual of ripping up the paper or burning it, to symbolize the release of those fears.
Use Mantras and Affirmations.
Use positive affirmations or mantras verbally or in writing to remind yourself to believe in yourself always, and embedding this self-belief more deeply into your subconscious and reality. Leave notes on your fridge, desk, or mirror, so every time you go past that it, you are told, that you are powerful, and you can do anything.
Repitition and reminders will brain wash you into belief. Everytime you doubt yourself say I can and I will, or something similar in positive affirmation. Replacing negative thoughts with new positive words works over time, and soon the affirmatiosn will win the battle and these affirmations will be your new reality.
Use Ahamkara Mudra, I do, self belief, to build energetic belief.
Write a Letter to Yourself Praising Your Strengths.
Keep it handy so that you can read at anytime needed.
Spend Time With People Who Fill You With Confidence.
Prioritize time with people who are not afraid to tell you how amazing you are.
Explore these different ideas to remind yourself that you are worthy of loving, believing, and trusting yourself. Have fun an experiment with what works best for you, and these practices will increase your self-belief.
By Amy Booth
Amy is a yoga and pilates teacher and personal trainer in Brisbane, Australia, where she runs a cute riverside studio and a personal training business. In addition each year she runs yoga and hiking retreats.
To find out more: Website: www.ambertreeyoga.com.au Instagram: @ambertreeyogaandretreats Facebook: Amber Tree Yoga and Retreats
Practice yoga for more self-confidence, right now!
Cultivate Your Confidence Flow with Claire Petretti Marti
Freedom with Forrest Yoga.
The practice of yoga is an individual experience, whether you practice alone, with YogaDownload.com, or in public classes. Always remember there is not one path––there are many. It’s key to find the style and teacher that resonates with you. We’re all different and that’s the beauty of yoga: there is a style that is perfect for everyone.
This week, we are thrilled to highlight and share Forrest Yoga with you. We’re offering nearly ten hours of yoga in four two-hour live workshops so you can immerse yourself into this powerful, vigorous healing practice. The program description will explain the four pillars of Forrest Yoga, but we’d like to share more about the creation and evolution of this system.
More than forty years ago, Ana Forrest recognized the need for a deeply healing and spiritual form of yoga practice to move away from the disconnection to the land beneath us and the spirit within us. Forrest teaches that in order to truly heal through yoga, we must dig deeper and be willing to release that which no longer serves us emotionally, spiritually, and physically.
The four pillars of Forrest yoga may not sound different than other forms of yoga to which you are accustomed: Breath, Integrity, Strength, and Spirit. You’ve probably heard about all of these in yoga class before, but Ms. Forrest weaves in elements of Native American medicine, ritual, and an intensity level with the practice designed to help you break through your own personal barriers and transform to your highest self. In Forrest Yoga, you are consistently reminded that you are working on healing.
Forrest Yoga places great emphasis on slowing down and holding the asanas longer than you may be accustomed to in Vinyasa, Ashtanga, and other flowing forms of yoga. Holding the poses longer aids not just in building physical strength, but also forces you to feel the emotions that arise when you remain in an uncomfortable position longer than you’d like. Another focus of each and every class is intense core work, not simply to build better posture, a six-pack or be able to hold arm balances, although you’ll receive these benefits. The focus on the core hones into your Subtle Body and Navel Chakra, the center of ego and self-confidence.
An essential component of the Forrest Yoga system is Ana Forrest’s Spirit Pledge to Mend the Hoop of the People. This pledge refers to the cry of the Lakota Medicine Man Black Elk, who lived through the shattering of the spine of his people. Describing the grieving & desperation he saw around him, he said, “The Rainbow Hoop of the People has been broken.” The Rainbow Hoop refers to people living harmoniously just as the colors of the rainbow lie side by side. The people he speaks of are all the inhabitants of Earth; animals, plants, mountains, and humans. Then as they heal and mature, they discover what they can do to help heal our planet. Veganism is another lifestyle Ana chooses to support her work and transformation.
Ana believes her system of yoga is for everybody and can be adapted and individualized to fit any person’s needs.
Her system fluctuates, as we and the world around us changes. If you’re ready to dive deep and experience a transformative practice, join us with this challenge!