There are recipes in the world you have never ever heard about, but as soon as you try them, you are hooked and can’t imagine your life without it. I have to warn you – this one here might be one of those recipes. It is for me, anyway. These little pearls came to my life a few months back as serendipity. I had cooked barley for salad and had some of it leftover, even a little dried already.
The thing is that I really don’t like throwing away food BUT I also didn’t want to eat dried out barley. So I figured why not make it extra crispy if it is too dry to eat anyway. Luckily, it worked very well. For a while, I would say I was addicted to sprinkling those on everything. Like really everything - from salads to soups, and for those I consider using savory toppings normal. But I would also use it on natural yogurt and fruits, smoothie bowls, ice cream…. Not so normal anymore, but so, so delicious. By now the first excitement has faded, but I still occasionally make a batch and finish it too quickly.
I will not give you a portion size for this recipe, but I do recommend preparing these little crispy nuggets from at least 200 grams of barley. They will last for a few weeks if kept in an airtight container. And away from snacking area ☺
Delicious Crispy Barley
Cooking time: 5 hours in total, but only 10 minutes of active time
Ingredients:
Barley
Oil for frying
Salt
Instructions:
Soak the barley at least for a few hours or overnight, then rinse and boil until tender. It takes around 20 minutes. In case you really don’t have time to soak the barley before, the boiling time will be longer.
Drain and spread out on a kitchen paper in one layer. Leave them to dry for at least 2 hours or again overnight, but in this case keep them in the fridge, uncovered.
If the barley is very dry, heat oil in the bottom of a small saucepan. The oil should cover about 1 inch of the base. The temperature is correct if the barley pearl thrown into the oil immediately starts sizzling.
Fry the barley one handful at a time and do not overcrowd the pan. Carefully throw the barley to the pan, let fry for about 30 seconds, then start carefully stirring with a slotted spoon until the grains are not stuck together anymore and are nice and crispy. It takes around a minute. Then lift out and drain on kitchen paper.
Repeat with all the barley you have, then season with salt, let cool and store in an airtight container to sprinkle them over everything from soups to salads to yogurt.
By Kadri Raig
The 7th Chakra is the crown chakra, and it can teach about unity and transcendence. It encompases the top of your head, where the other 6 chakras integrate. It’s important to try and keep your Crown Chakra balanced, as it can help you to understand the world and your existence in it.
When your 7th Chakra is activated, it can unify your mind with your higher self. This Chakra is associated with wisdom and enlightenment, and awakening this Chakra can help to shake off confusion, self-doubt and hesitation.
The name for the Crown Chakra in Sanskrit is Sahasrana, which is translated as ‘the thousand petal lotus’. The energy collected in this Chakra helps you to be connected to everything in the world, and when it is unbalanced you can start to feel disconnected and attached to certain aspects in your life. This imbalance can also feel like you’re ‘stuck in your head’.
If you want to activate your 7th Chakra, here are the best poses to help you:
Headstand
The headstand, or Sirasana, is the best posture for stimulating the energy found in the crown chakra. However, this is a difficult pose that takes a lot of work and practice, as there is a risk of neck injury. When they are engaged correctly, the core muscle strength will help to create the steadiness you need for a headstand. Try to stay in the pose while managing regular breathing, up to five full breaths is recommended.
If a full headstand is a little beyond your capabilities, you can also try a supported headstand, or Salamba Sirasana. This supported headstand inverts the flow of blood to the head, letting the rest of your body and organs rest. This supported version allows your to shift the body weight to your forearms and shoulders, as you lift one leg at a time. You can also practice against a wall to start off.
In both headstands, your crown is connected to the floor, grounding it and connecting it to the earth, helping to restore the energy flow to your body.
Rabbit Pose
If you’re not into headstands, Rabbit pose is another way to connect with your 7th Chakra without the full inversion. This pose allows you to forward bend from kneeling and lift your back as you cup your heels with your hands. It requires core strength and allows your sides and back of your body to expand with the breath.
Savasana
Savasana is a great pose to practice detachment, to fully let go of any judgement, desires or expectations and just be at one with yourself. While this pose is easy on the body, it can be difficult to keep your mind still. But by achieving this stillness, you can activate your crown chakra. Try to visualise a light entering the crown of your head and flowing through your body as your breath to increase the benefits. You can support your head on a blanket if you need, but the importance here is to let your body relax and be still, and let your mind quiet. This calm pose will help to balance the crown chakra, as well as release any stress.
Half Lotus Pose
Ardha Padmasana or Half Lotus Pose is a great pose for meditation and helps activate the crown Chakra. Achieve this pose by sitting down, lifting your left foot over your right thigh and simply sitting here with your hands on your knees. This pose helps to neutralise your blood pressure, as well as balancing your body and calming your mind. Half lotus can help to directly tap into your higher consciousness.
Tree Pose
Tree pose is a balancing pose that taps into the energy of the 7th chakra through the gaze and position of the arms. This pose helps to align all your chakras from root to tip. Start with mountain pose and extend your spine, fixing your gaze. Lift your left leg and place the sole of the foot on the right leg inner thigh. This pose is great for practicing balance and strengthening your whole body!
Other ways to activate the crown Chakra:
Alternate Nostril Breathing
Your breath can help you to balance and activate the crown chakra, and alternate nostril breathing can help to connect the two hemispheres of the brain. Our nostrils can help us tap into the charged energy of the crown chakra by connecting our breath to our mind. This practice balances the crown chakra. Sit in a comfortable position and hold your hands so your last two fingers and thumbs are stretched out. Placing your thumb on your right nostril, inhale deeply in the left and hold for 2-3 seconds. Now place your fingers on your left nostril and exhale deeply from the right nostril. Do this 5-6 times on each side.
This will help to bring your mind to the present moment and bring calm and balance to your mind.
Seed Mantra Meditation
OM is the seed mantra of the Crown Chakra. This is a sound that when chanted, will resonate with the crown chakra and activate it. You can do this by sitting in an easy pose, taking deep breaths and chanting OM loudly, feeling your chakra opening and letting energy flow.
By Amy Cavill
Want to stimulate your crown chakra? These classes all focus on the 7th chakra, and help to charge and balance it in order to feel at one with the world.
Yoga for the 7th Chakra with Elise Fabricant
Sahasrara Chakra Flow with Dana Damara
Ever need a reminder that life isn’t just our individual experience and we are all part of something bigger?
In yoga philosophy, the Sahasrara or Crown Chakra is the seat of pure consciousness and where we connect with the universe. In order to stimulate and maximize your personal connection with the world around you, learn more about how to tune into your subtle body and chakras.
The chakras, including the Crown Chakra, are part of our subtle body. All of us are made up of three bodies: the gross or physical body called the Stula Sharira, the subtle body or the Sukshma Sharira, and the causal body or the Karana Sharira. The physical body is our muscles and skeleton––what we can see with the naked eye. It forms the Annamaya Kosha, the coarsest of the five sheaths.
What concerns us most in yoga is our subtle body, which is a blueprint of the physical body and contains the chakra system. A simple analogy to conceptualize the subtle body is that what electricity is to a machine, the subtle body is to the physical body. Energy channels called Nadis carry energy throughout the body and the two primary pathways are the Ida and Pingala.
The Sushumna Nadi runs from Muladhara (Root) Chakra to the Sahasrara (Crown) Chakra. The Sushumna Nadi runs along the spine and encompasses 13 other Nadis. The Ida runs from the base of the spine and coils through each chakra to the left nostril to Ajna (Third eye) Chakra, and governs the right brain, parasympathetic nervous system, and references the moon, female, and pacifying energies. The Pingala runs from the base of the spine and coils through each chakra to the right nostril to Ajna Chakra, and governs the left brain, sympathetic nervous system, and references the solar, male, and dynamic energies.
Working to balance the energy through the chakras is vital to our physical, mental, and emotional health. Located on the top of the head, Sahasrara is the seventh chakra. It is represented as the thousand-petal lotus, the colors white, violet, and gold, and is related to all senses and the pineal gland. An open Sahasrara chakra is when only unconditional love exists, the soul search is complete, and the direct link to the divine is established. The associated bija mantra is a silent OM because it represents everything and nothing. Headstand, Savasana, Tadasana, and meditation are all pathways to the Sahasrara. Samadhi, the highest level of consciousness is associated with the Sahasrara.
Ready to feel connected to the world around you? This week's four classes stimulate and charge the crown chakra.
1. Dana Damara - Chakra Flow Series 7: Sahasrara Chakra
2. Elise Fabricant - Yoga for the 7th Chakra
3. Jack Cuneo - Once More into Handstand Dear Friends
4. Michelle Marchildon - Handstand Help 10 Different Ways
I love all the fresh summer food and the feeling of picking fresh herbs straight from my balcony. I live in the middle of the city, in Estonia, but I am fortunate to have a huge balcony, so I grow all kinds of edible plants myself - fresh lettuce, parsley, peas, dill, basil, and even courgettes and tomatoes.
I promise you – it is worth your time because they taste so much better than store-bought veggies and are always extra fresh. This year my basil is going strong, and I have already made several patches of pesto and used the leaves in at least 30 spring rolls. Today I a sharing a recipe that features asparagus with lemon-basil crumb, but the same crumb would also work very well with cauliflower.
For me, just vegetables and this delicious crumb is enough for a light dinner, but I imagine it would also taste good as a side next to grilled fish.
Delicious Roasted Asparagus with Lemon-Basil Crisp
Serves: 2
Cooking time: 20
14 oz green asparagus
1 tbsp olive oil
½ cup panko breadcrumbs
The zest and juice of half a lemon
10 big basil leaves
Salt and pepper
Preheat the oven to 430 F.
Cut the wooden stems off the asparagus, sprinkle with oil and salt lightly. Roast for about 13 minutes.
At the same time, prepare the crumb. Heat the olive oil on a pan, add panko and fry until crispy on medium heat. Season with salt and pepper.
Mix chopped basil, lemon zest and lemon juice.
If the asparagus is roasted, serve it on the plate.
Right before serving mix the lemon-basil mix with crispy breadcrumbs and sprinkle over the asparagus. Eat quickly!
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/.
Eat healthy with recipes like these and practice yoga to keep your body and mind in optimal shape. Never tried yoga before? Explore with this entry level 5-class Beginner Yoga 101 series!
I chose to have my career as a yoga instructor. There is a lot that goes into it and it constantly develops an array of skills and parts of myself, such as public speaking, my creativity, and courage. It continually motivates me to show up in the present moment too. There is so much to this beautiful job, but what really qualifies us to teach yoga is simply that we continue to practice yoga. We must practice what we teach. We also must really love people.
Like any other mission, or purpose in life, it can present challenges, but as yoga teachers if we are humbly willing to show up to the moment, focus on growing and healing ourselves, and do all that we can to be of service to our community, this is such a rich profession. It is a great honor to be of service and inspire people back to their true nature and back to joy.
One goal of teaching yoga is to assist others in the experience of yoga, guide them towards enlightenment, a more liberated consciousness, and freedom from attachment and separation. If we are teaching yoga we have probably experienced moments of this bliss in our personal practice, and we want to share it with everybody. The more present we are to our every moment, the easier it becomes to facilitate and guide the yoga experience for others.
Yoga is a unique experience that feels different for each of us. As teachers, instead of micromanaging the experience for each student, we can instead inspire practitioners to show up to the practice, presence themselves, and heal. When a heart opens and softens in the yoga practice you know it, because if you are teaching yoga, you remember how the practice opened, and softened your heart. We are all capable of this feeling. But we cannot rush it. We strive with patient endurance. We always bring it back to love. You can create this kind of feeling for your class as a yoga teacher, or whatever feeling you want to facilitate. It is important to set the tone for the class. We want our students to trust and listen to us, so the best way to establish trust is to be consistent.
Simple things, like starting and ending class on time. This shows your students that you honor their time. The schedule is the time commitment we all agree to, stay with the schedule.
Also, if you commit to a class, commit. Don’t sub the class out often. You may lose students if you are not there. It takes time to build a class, a community. It takes time to build the trust to start to guide the exploratory education offered through the practice.
Show up to your own life and keep it simple and happy. If you are a stress ball in your personal life your yoga students will probably feel it. We as yoga teachers get under the energy and inspire our class to feel something, something within themselves. As teachers of yoga we can plant the seeds of wisdom and nurture those seeds through the sharing the ancient teachings of yoga. The 'scriptures' of yoga are hip these days too! They are just as profound today as they were thousands of years ago. When we can take the teachings of yoga and relate it to our life, we can better communicate the consciousness that naturally arises from the practice of yoga.
The best thing we can do as yoga teachers and as yogis is to be authentic and show others our own lives working for us. To be a teacher of yoga, you do not have to have a teacher certificate or teach classes in a yoga studio. You can teach to your loved ones, your co-workers, just by living it, practicing yoga, and sharing it if you feel inspired.
For example, show your children while you are in traffic running late to the next event, how you take a few deep breaths, and remain calm and happy. Show them how you can presence your self to all that arises, side step the drama of emotional escalation, and act in accordance to your values. Talk to them about your experiences with life. Tell them your goals, what you are working on to better your self, show them humility. Another example is at work, we can teach yoga to others by our ability to stay present and calm under pressure, by our ability to receive feedback with gratitude and humility, and through showing kindness to our co-workers. People feel it when we practice yoga, and it inspires them too to show up, and hold their own. All of us practicing yoga are teaching yoga in some way.
If you're on the path as a yoga teacher, know that you make a real difference in people's lives, whether or not you always feel it, and let that alone keep you motivated and inspired in sharing this practice with others.
By Shannon Connell
Shannon is a certified Jivamukti, Power, Yin, Hot Yoga, and Mindfulness Meditation Instructor, Usui and Karuna Reiki Master Teacher, and Registered Psychotherapist. She honors the interconnectedness between All-beings and All-things and is passionate about participating and supporting her community in physical, mental, emotional, and spiritual health. You can visit Shannon and learn more through her website, www.shannonconnellhealth.com.
Stay inspired with yoga, right now!
Slow Yoga Reset with Jackie Casal Mahrou
Yoga has come a long way, and in these modern times, the average yogi has a wealth of options when it comes to classes and styles of yoga. Each style of yoga can be vastly different from the next, all linked with a focus on physical and mental strength, flexibility and mindfulness. Ashtanga yoga is a style that can be the most intensive, and requires a lot of disciple and determination.
Ashtanga yoga is a standard set of asanas, focusing on breath, and internal mental space. Ashtanga yoga is a rigorous workout, and it’s known for its fast pace and difficult postures. Ashtanga typically features more traditional transitions and poses are held for a longer time than in some faster modern styles of yoga. Ashtanga is a great style of yoga for those who want to get a good workout and also clear their mind.
It’s most similar to Vinyasa, however, it differs as Ashtanga series stays the same every time, whilst a Vinyasa flow can differ from class to class. Ashtanga also incorporates many aspects such as chanting and breathing that are parts of traditional yoga, and vinyasa flows can sometimes leave out.
Ashtanga yoga can bring you back to the roots of yoga - that is, inner peace within yourself and mindfulness. It’s easy to lose sight of this with the exercise focus yoga can have in modern times. The term Ashtanga yoga literally means ‘the eight limbs of yoga’. This concept was first brought to life in the Yoga Sutras by Patanjali, which is a text that outlines to purpose of a yoga practice, and the principles you should strive to live by if you are a yogi.
The eight limbs of yoga make up an eightfold path. This is a set of guidelines on how to live a better life, through the practice of yoga. This path, or ‘eight limbs of yoga’ help to outline both the importance of the postures and physical practice of yoga, but also lay out some ethical guidelines to take off the mat and into your everyday life. Ashtanga yoga helps yogis to become closer to these guidelines, as it places an emphasis on all the yoga limbs, and is very much a spiritual as well as physical practice.
So how was the practice developed?
K. Pattabhi Jois developed the practice of Ashtanga yoga, and was very heavily influenced by the concept of the eight limbs of yoga. Pattabhi started his yoga journey as a student of T.Krishnamacharya in the 1930’s. He studied at the College of the Maharaja in Mysore, India. Here he studied the Yoga Korunta, an ancient text that is said to be written by sage Vamana Rishi. It is said that he wrote the text to help people heal through yoga.
Pattabhi’s practice of Ashtanga yoga focuses on a set series of yoga poses that are linked together through breathing. Ashtanga differs from many other modern styles of yoga in that the Ashtanga sequence is always the same. Traditionally, Ashtanga yoga is performed without any music, or lighting that you might find in a modern yoga class.
The idea behind this is that by removing these external factors that can influence your yoga practice, you start to bring your attention and focus internally, focusing on the inner aspects of yoga - to start thinking about the spiritual practice as well as the physical.
Ashtanga yogis progress their way through six series of Ashtanga sequences. Ashtanga is designed to be a daily yoga practice, so you’ll see improvements and progression day by day. Each practice will comprise of four parts. An opening sequence, one of the ‘series’, back-bends, and a set of inverted asanas to finish off, and then as always, a savasana.
The opening sequence always begins with 10 sun salutations, followed by several standing asanas. The six main series are referred to as the primary series, the intermediate series, or Advanced A, B, C or D. Newcomers and yoga beginners will start with the primary series.
The Ashtanga primary series is the most important of the yoga series, as it forms the basis of the whole system. In Ashtanga, advancing to the most difficult series isn’t the goal, rather, maintaining internal focus is. This is why daily practice is highly emphasized.
This emphasis on internal focus, combined with the physical intensity of the practice can sometimes give Ashtanga yoga a scary reputation! However, if you feel up to the challenge, and are physically fit enough for Vinyasa, you’re prepared enough to tackle Ashtanga. Any yogi should try it at least once. Ashtanga allows you to explore yoga in a different and deeper form.
Why not try our 9 days of Ashtanga Yoga Immersion series and find out Ashtanga's benefits for yourself?
“Do your Practice and All is Coming”- Sri K Pattabhi Jois.
If you love Vinyasa yoga and have wondered how it evolved, spend some time with us this week on an Ashtanga immersion and learn the foundation from which Vinyasa in the West is derived. Tap into the ancient wisdom and traditional practice of Ashtanga yoga, brought to the West by K. Pattabhi Jois, who is considered the Father of Ashtanga yoga.
Ashtanga is a sweaty, vigorous yoga system based on the eight-limbed yoga path outlined in Patanjali’s Yoga Sutras. Jois developed the Ashtanga yoga system when he was a student of T. Krishnamacharya at the College of Maharaja in Mysore, India in the early twentieth century. Traditionally, Ashtanga is taught in the Mysore style, which means students practice in the same room, at their own pace, with individual guidance from the instructor. Kind of like you, practicing yoga at home with YogaDownload.com.
Jois believed the entry point to yoga was through the physical asanas because those were more accessible and that discipline learned in this phase of practice was necessary to follow the eight-limbed path. Once the physical postures were mastered, he taught students pranayama and meditation as the next steps on the path to spiritual enlightenment. The Ashtanga yoga sequence is always the same series of postures linked with Ujjayi breath. Traditionally, the class starts with chanting and mantras, sun salutations, standing postures, and floor postures, culminating in Savasana.
There are progressive series beginning with the Primary series and your teacher must approve your taking it to the next level.
The eight-limbed path of Ashtanga yoga includes:
1. Yamas – the five moral restraints
Ahimsa – non-violence
Satya- truthfulness
Asteya— non-stealing
Brahmacharya— moderation
Aparigraha- non-hoarding
2. Niyamas— the five moral observances
Saucha- purity
Santosha- contentment
Tapas- burning zeal in practice, perseverance
Svadhyaya- self-study
Isvara-pranidhana- devotion to a higher power
3. Asana— Posture
4. Pranayama— Mindful breathing
5. Pratyahara— Withdrawing the mind from senses inward
6. Dharana— Concentration
7. Dhyana— Meditation
8. Samadhi— Absorption and enlightenment. Union of self with object of meditation
Are you ready to go deeper? This 9-day Ashtanga yoga immersion will help you build your practice and understanding of Ashtanga day by day. If you’re inspired by the philosophy behind the practice, dig deeper into the eight-limbed path by reading or re-reading the Yoga Sutras of Patanjali.
Immerse yourself into Ashtanga right now, with the 9-Day Ashtanga Yoga Immersion!
Ah, summertime here in Colorado – the weather is beautiful, the kids are out of school, and fun in the sun is the name of the game. But with all the fun, free time, summer can also be hard for us moms trying to keep our kids eating healthy. Sometimes the break from school just turns into one long holiday of eating less healthy options – hot dogs, hamburgers, ice cream, soda – until your kiddos are left jacked up on sugar, experiencing frequent bellyaches, having meltdowns from sugar crashes, and more. What’s a healthy mom to do?
As working moms in the wellness industry, we know how important it is to keep your kids eating healthy without depriving them of all the fun they see their friends having. So we go for a happy medium: healthy sweet treats! And this recipe is one of our all-time favorites.
Our Chewy Dark Chocolate Cookie Bites are the perfect balance between sweet treat and healthy snack. They’re sweetened with monkfruit, a natural sugar substitute that won’t spike your blood sugar, therefore avoiding the dreaded sugar crash. Plus, they’re high in protein from the chickpeas and almond butter, giving your little ones sustained energy for long days of playing outside.
Bring these to your next outdoor party or potluck for a kid-tested and approved snack all your guests (even the adults!) will rave about.
Since we keep chocolate off our plates during the cleanse, this is a treat you can enjoy during your 80:20 eating plan. To learn more about our 80:20 Lifestyle Program, click here.
Do you have a favorite summer or sweet treat you’d like us to give a conscious makeover? Let us know in the comments below!
With love and chocolate cookie bites,
Chewy Dark Chocolate Cookie Bites
Yield: 20-24 small cookies
1 ½ cups chickpeas, canned, drained (will take slightly more than one 15.5oz can) ½ cup almond butter ¼ cup Lakanto Monkfruit Sweetener 1 TB. olive oil or coconut oil 1 tsp. baking powder 2 tsp. vanilla 2/3 cup Enjoy Life Semi-sweet Chocolate Mini Chips Sea salt to taste
Preheat the oven to 350 degrees F. Line a cookie sheet with parchment paper and spray with olive oil. Place chickpeas on a cloth towel. Pat them dry then place in a food processor fitted with an S blade, pulse until the “dough” is smooth. Add in almond butter, Lankanto sweetener, olive oil, baking powder, vanilla, salt and blend. Pour cookie dough into a medium bowl. Fold in chocolate chips. On a parchment lined baking sheet, drop balls of cookie dough, about a tablespoon in size. Bake for 15 minutes. Eat warm and enjoy!
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.
Enjoy a Conscious Cleanse inspired yoga class from Jo of the Conscious Cleanse in the Yoga for Detox, Vitality, & Cleansing package!
Several years ago I read something that said something along the lines of 'mastery' simply being the result of doing things you've committed to and decided you would master, even in the moments when you really don't feel like it. I resonate with this, and have often returned to the lightbulb moment this perspective gave me, on days when I do not feel like showing up on my yoga mat. When I manage to overcome the obstacles of getting onto my mat (which are usually made up excuses), almost always, I'm happy I practiced. Very seldom, if ever, do I regret taking the time to do yoga. Can you also relate to this?
The benefits of yoga are too numerous to list, and so rich for those that feel the effects of a regular practice on their well-being. Life can feel challenging sometimes, and having something to return to that brings a greater sense of peace, is priceless. I've learned that for whatever reason, the yogic combination of focusing on the breath while putting the body into these powerful shapes, has the ability to transform my thinking, and leave me feeling more relaxed, happy, and content, time and time again.
However, to reap the benefits of yoga, one must actually practice yoga. This can be the biggest challenge of all! When teaching yoga, I often tell students during the first few minutes of class, that they've already completed the hardest part, just by showing up to class.
With so many benefits, why can it still be such a battle to get yourself onto your mat? Whatever the reason might be, finding solutions to your excuses can make your yoga routine a more regular and beneficial occurence.
Here are 9 tips that make it easier to do yoga more consistently.
1. Enjoy Practicing
This might be the most important tip. If you don't enjoy yoga, you're unlikely to keep showing up. Keep trying teachers, studios, and styles until you find something you love. It's simple, we're more likely to do things repeatedly, that we actually enjoy, instead of feeling like we 'should' be doing them.
To enjoy the practice, it's often finding the right teacher that strikes the delicate balance of effort and ease for your unique body. When class is way too hard, it's easy not to want to go all the time. When classes are too easy, you can get bored and also be less motivated to go. When you find those perfect teachers for your body, where you leave feel perfectly worked, but also enjoy the process, you'll be more likely to show up over and over again.
Practicing yoga can feel torturous if you allow it to, or you can have moments when moving with your breath is nothing short of ecstatic. Remember, you get to choose. Play your favorite music, find teachers that are lighthearted, don't take yourself too seriously, and remember to make your yoga fun.
2. Join a Studio (or Online Studio)
In his book Willpower Doesn't Work, Benjamin Hardy argues that it's the environment that creates motivation and drive, not merely our own internal willpower. When we've committed to an environment where we practice yoga, like a studio, we are far more likely to show up and practice. When you have a place you go, teachers you know, and a studio fee you've already paid for, showing up on your mat becomes more second nature.
Don't have a studio you love near you? Fortunately, online studios, like YogaDownload, where I teach, are virtual studios that you can access from wherever you are, and still build ongoing practices with a variety of teachers. Technology makes accessing yoga easier than ever, and it's amazing as a teacher to read reviews from students taking class and reaping the benefits of a regular yoga practice, all over the world.
3. Take a Teacher Training
Some people go to teacher trainings with the aim to teach, while others know they don't want to teach, but go through a training to take their practice to another level. One of the main benefits of doing a teacher training is that you leave with the understanding of how to structure and sequence a full yoga class as well as much more in-depth knowledge of healthy alignment.
This information makes it much easier to actually roll out your mat and know what to do, versus having to guess how to sequence the poses.
4. Develop An At Home Practice
Similar to the tip above, having your own routine to practice yoga at home is a difference maker in the amount of yoga you do. While a teacher training can help, you might surprise yourself with how much you can piece together on your own, just from the amount of classes under your belt. Again, if you don't like to practice without a teacher's guidance, you can still develop an at-home yoga routine with online channels!
5. Create Accountability
Accountability works. Whether you make your own accountability group with friends where you set weekly life goals (and practicing yoga can be one), make a yoga group where you go to class together once a week, or make it a more casual commitment with a friend, the bottom line is telling people you are going to do something, makes it more likely you are actually going to do it.
While it's not always easy, being in integrity with our word is crucial to begin to trust ourselves. So while you might be more likely to back out of practicing on your own, when you commit to it to other people, you will be more likely to go. It can be as simple as making yoga dates with friends!
6. Teach Yoga
While this might not be a practical tip for everyone, the accountability that teaching provides, might be the reason alone that I've kept showing up to this practice for so long. I highly doubt it, but who knows, maybe if I had not begun a path of being a teacher, I would have let go of yoga a long time ago for new passions and pursuits.
Part of being a good teacher however, is maintaining one's own practice. There are definitely worse things to have to maintain, than a yoga practice, to stay on point at your job! The difference in my teaching quality when I am immersed and showing up in my own yoga practice versus when I'm not, is noticeable. If I get lazy, the fact I teach yoga to others, keeps me motivated to get back on my mat, and humbled at the never-ending and lifelong relationship to this practice.
7. Mix it Up
Some of us are creatures of habit, while others are fans of variety. Many of us lie somewhere in the middle. Doing the same things in the same place day in and day out, can begin to stifle excitement about anything after awhile.
With so many unique styles of yoga, each with their own benefits and approach, you don't have to get into a rut of feeling bored or uninspired in your yoga. Try a new style if you're feeling unmotivated. When I'm practicing at my most, my practice is a mix of Vinyasa, Hatha, Ashtanga, Hot, and Yin. It varies, and sometimes for periods, I lean into one of those styles more.
What matters isn't the style, but the fact that we practice at all. Throw in a Yin class once in a while if you need help in relaxing, you might really like it. This is again where the internet can provide many diverse options, and more and more in-person studios are offering a greater mix of classes on their schedule.
8. Set a Goal of Number of Times to Practice Per Week
Simply picking the number of times you want to show up for yoga each week, can give you the needed structure to practice more. If you've been stuck at one class per week, but know you want more, maybe pick three or four days a week to practice. If you're at zero, or once a month, even one or two practices per week has the power to make positive shifts in your life. If you practice regularly but want to take it up a notch, challenge yourself to five or six days a week, or sign up for a yoga challenge, which supports you practicing every day for several weeks to a month.
Remember, there's no rule on how much you need to practice, so explore what number is ideal for you!
9. Be Reasonable & Gentle with Yourself
We are not robots, nor are we here to be perfect. While we might aim to show up six days a week, if you find it's not really possible with your routine at all times, go for four days to start and add on from there. What's important, is you set objectives that are attainable, even if challenging. Don't make unrealistic goals and continually find yourself disappointed over and over. Set yourself up for success instead.
The same goes for how your body feels and the intensity of your practice. If you find you're overdoing it and your yoga is actually feeling more detrimental than beneficial to your body, take it down a notch! Remember, one of the foundations of yoga is Ahimsa, which means non-harming, so always listen to your body to ensure the practice is actually benefiting you.
Conclusion: Regardless of your previous experience or preferred practice style, playing with some of these different tips can make yoga more of a regular thing for you. If you know yoga makes a difference in your mental and physical well-being, keep practicing and make showing up on your mat a priority in your life. Not only do you benefit from yoga's magic, but so can the people in your life.
By Keith Allen
Keith teaches Vinyasa & Hatha yoga and Meditation on YogaDownload. He also teaches 200-hour yoga teacher trainings in Thailand. Practice with him below, or contact him via his website or Instagram for more information on enrolling in a teacher training in the Thai islands.
Feel Amazing Flow with Keith Allen
Yoga is a practice that can be done anywhere, as long as you have a mat and a quiet space. It’s super easy to take your yoga practice outside, but have you considered taking your yoga practice overseas and somewhere international?
There are plenty of beautiful outdoor spots all around the world for you to roll your mat out, where the nature and scenery is part of the yoga experience.
Yoga is deeply symbolic of nature, from the names of many postures (Tree, Mountain, and poses named after animals), to the corresponding elements of certain poses (Earth, Air, Water, and Fire).
The yoga community is widespread around the globe, so there are special places for you to treat yourself to a purposeful and beneficial yoga travel adventure, and also bring your yoga practice into the open air.
Here are 6 exotic yoga destinations where the scenery is as potent at the practice itself and there are sufficent opportunities to take your yoga practice outdoors.
Rishikesh, India
The birthplace of yoga is found in a small town at the bottom of the Himalayas, the town of Rishikesh, India. This town is found along the Ganges River, and is a holy pilgrimage destination for those who practice hinduism. There are a wealth of yoga classes, retreats and workshops available in the town, so even if you don’t book in advance, don’t worry. Or you can even do your practice yourself, overlooking the beautiful river in the city.
There are other things to do here too, such as visiting local temples, rafting or swimming in the Ganges, or other spiritual workshops. You can also travel a little further afield to visit noteworthy destinations such as Mussouri, Dheradum, Shimla, or Dharma Sala, the residence of the Dalai Lama.
Nepal
Nepal is a place with plenty for yogis to explore, as well as other challenges (Mount Everest, anyone?). Nepal is part of the Himalayas, and it’s a very spiritual place to explore, with sights such as the sacred Kathmandu valley, amazing nature and the snow capped mountains of the Himalayas. There are plenty of yoga Ashrams for your practice, and get into those downward dogs and enjoy the majesty of the world's biggest mountains.
Thailand
Thailand is a popular destination for both travellers and yogis, with lots of yoga teachers and schools holding retreats and trainings on the Thai islands. Here is a good destination to combine your yoga practice with some traditional thai massage, to help stimulate your meridians. There are a plethora of other outdoor activities to enjoy in Thailand, such as snorkelling, trekking, surfing - as well as just relaxing on the beach.
Thailand is also a culinary destination for Thai food lovers, so your palate can be satisfied after practice each and every day you're there.
Bali
Bali, indonesia, has become a popular destination for a yoga vacation, with plenty of opportunity to practice yoga, as well as relax and enjoy the beautiful surroundings. The best places to go for yoga are Ubud, or Canggu, but there are also yoga destinations on the Gili islands, if you don’t mind a boat ride. There’s also amazing temples and beaches to explore, as well as relaxing with a massage to ease aching muscles.
Australia
Australia is one of the more modern places to embrace yoga. Yoga arrived in Australia in the 1940’s by a western yogi called Michael Volin. Spiritual places in Australia like Uluru are worth visiting on your yoga pilgrimage.
Byron Bay is also a mecca for yogis, with multiple yoga studios, farmers markets, and a general laid back attitude in a gorgeous beach time. It’s also the perfect base to explore the rainforest park of Mt. Warning, which offers the most breathtaking views of Australia.
There’s also no shortage of quality yoga in beautiful studios in the metropolitan cities of Melbourne and Sydney, if urban environments are more your thing.
Hawaii
Hawaii is a literal paradise in which to practice yoga. Many established yogis have set up studious in Maui, but there are also classes on every island.
Yoga on the beach is big here, as well as acro-yoga, and paddle board yoga, so you can find places to practice outdoors. There’s also loads of other activities such as hiking or whale watching, or simply relax on the beach and work on your sense of mindfulness.
Italy
While Italy might not be the first place to come to mind for yoga, open air villas in places like Tusacay and the Almafi Coast are becoming more popular for stunning yoga getaways. With an abundance of rolling hills, old architecture, and pristine Mediterrannean coast line, Italy is a treat for all of the senses.
The Italian way of life, where taking your time, enjoying the finer things in life, and savoring each moment, can complement a yoga trip, if becoming more relaxed is one of the goal's.
Who doesn’t want delicious Italian food and a glass of fine wine after a day of enjoying nature and practicing yoga?
And finally, anywhere!
If you’re unable to whisk yourself away to an exotic destination , you can still practice yoga outdoors and feel connected to nature. Being in nature and practicing yoga can help to replenish your energy. Spending time outside sends signals to the brain to stay alert, which can increase feelings of vigor and vitality.
The natural scenery of being outdoors can also heighten your awareness, as the fresh air helps you be more aware of your breath. Looking at beautiful scenery also helps to release endorphins, and the different aspects of being outside - cool breezes, feeling grass, hearing wildlife - can help to transform your practice into a multi-sensory experience.
Practicing yoga in a new environment also helps to increase your confidence, and help push you out of your comfort zone with your practice - especially if you’re used to working in the same environment.
Finally, the outdoors can help to boost the benefits of meditation, helping you to reduce stress and feel calm!
Want to practice yoga with expert teachers in gorgeous Tuscany? Join now while spots are still available, for YogaDownload’s Wine, Food, & Yoga retreat!
Take your practice outside also, anywhere you want to practice in the world, with YogaDownload’s free app!
One of the greatest ways to feel connected to the world inside of you and the world around you is to step into nature.
When you spend too much time indoors or with your nose buried in your phone or computer screen, it’s easy to lose touch with how you’re feeling. Where yoga teaches us to use mindful breath and movement to tune out distractions and to tune into the present moment, stepping out into nature allows us to feel connected simply by being.
Taking your yoga outdoors to a park or the beach, where you can breathe in clean air and enjoy beautiful scenery, enhances yoga’s myriad benefits.
Being in nature reminds us that we are connected to something greater than ourselves.
Flowing through sun salutations under warm sunny skies or practicing the oceanic sounding Ujayii pranayama next to the ocean soothes our nervous system. We’re at one with the world around us.
Nature reminds us to embrace the scents of flowers, the sounds of birds and bees, the feel of grass beneath our feet, the vision of fluctuating skies, and the feel of the earth beneath our toes. Similarly, in meditation, we learn to allow the fluctuations of our thoughts without reacting to them because we know they are temporary and fleeting. Learning to flow with the current keeps us grounded in the present moment, one of yoga’s primary goals.
Even if you can’t be outside on the grass or sand, many elements of yoga help you visualize it. Several asanas in yoga are symbolic of nature, from ones embodying the elements of earth’s grounding, air’s lightness, water’s flowing, and fire’s heat.
You’ve probably heard yoga instructors use descriptions invoking the great outdoors like rooting down into the earth in Mountain Pose (Tadasana) or spreading upwards like the branches of a tree in Tree Pose (Vrksasana). Another way yoga mimics nature is by many poses named after animals like Eagle (Garudasana), Crow (Bakasana), and Tortoise (Kurmasana). When we spread our wings or hone our focus, we are pulling in the power of these wild creatures to feel connected to the universe.
Whether you can get outside or not, we’ve got four yoga practices themed and designed to remind you of the healing power of nature.
1. Pradeep Teotia - Build Your Inner Fire
2. Josey Prior - Balancing in Flamingo
3. Patrick Montgomery - Yoga for Rock Climbers: Upper Extremities
4. Denelle Numis - Element Yoga: Earth
If you’re feeling adventurous, take your phone outside and use the YogaDownload app to practice outdoors.
We'd love to see where you took your practice. Feel free to take photos and tag with the hashtag #goyouromway to share!
Here in Colorado we’re rapidly entering the dog days of summer – and it’s hot, hot, HOT outside. And when the weather gets this warm, we love to cool off with a refreshing chilled beverage. That’s where this recipe comes in!
Our Vegan Mango Lassi is a dairy-free spin on the traditional drink you know from your local Indian restaurant.
This recipe is a great alternative for those who are sensitive to dairy or vegan, since yogurt is the main ingredient in a traditional mango lassi. We like to use homemade coconut or cashew milk in ours, but you can use any non-dairy milk (think hemp, almond, or even macadamia nut).
This refreshing drink also packs some serious nutritional benefits. Mangos are a great source of prebiotic dietary fiber to keep your gut biome healthy and fed. This sweet tropical fruit is also an excellent source of vitamin C, good source of vitamins A and B6, high in antioxidants, and is a good source of potassium.
If you’re looking for a more festive drink, you can easily make our vegan mango lassi into a Conscious Cocktail by adding your favorite light, dark, or spiced rum for a tropical drink that brings the beach to your backyard.
We hope you enjoy this cooling, tropical beverage! Do you have a favorite summer recipe you’d like us to give a conscious makeover? Let us know in the comments below!
With love and vegan lassi,
Vegan Mango Lassi
Yield: 1 ½ cups
½ cup coconut or cashew milk 1 cup frozen mango 2 TB. raw cashews, soaked for up to 2 hours 1 ½ TB. lemon juice Pinch of sea salt Pinch of turmeric
Instructions: In a high speed blender, blend cashew milk, mango, cashews, lemon juice, sea salt, and turmeric until creamy. Enjoy!
Tropical Rum Mango Cocktail
Yield: 1 cocktail
6 oz Vegan Mango Lassi 2 oz rum of choice Fresh mango, for garnish (optional)
Instructions: In high-speed blender, combine lassi and rum by pulsing for a few seconds. Pour into chilled glass, and serve cold. Garnish with fresh slice of mango if desired.
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.
Practice with Jo of the Conscious Cleanse, in YogaDownload's Yoga for Detox program!
Yoga continues to grow in popularity. The practice is no longer for one type of person and a new modern culture has developed around yogis and yoga studios.
Understanding of simple studio etiquette is one good example. With any subculture comes stereotypes too. While exaggerated, as they always are, they're also good reminders not to take ourselves, our image, and the hobby of practicing yoga, too seriously.
A yoga teacher has shared 6 hilarious stereotypes of yoga students that yoga teachers might be all too familiar with. Yoga is all about love and understanding in the end, so do your best not to judge anyone you might come across in the yoga studio. Remember, we are all just doing the best we can.
1. The Frequent Texter
These ones are usually Type A workaholics who strut in on the iPhones, constantly texting. Such people will be frequently checking their phones (if you let them) and usually don't want to stay for the final savasana.
Fortunately as a teacher, you have the freedom to make a simple no cell phone rule in the studio, part of the culture where you practice. If it's violated, I usually ask students to put their phones away when I see such behavior.
2. The Know-it-All
Know-it-alls can be everywhere and it’s not just a yogi thing.You will have to learn to deal with them in many jobs, and being a yoga teacher is no different.
These students will call you out when you get something wrong about anatomy or when they think they know a pose better than you. They want to share all the knowledge with the class, at whatever time, and have no qualms about correcting the instructor.
Let’s admit it, as teacher, sometimes we’re wrong and there’s nothing wrong with a little correction! If they call me to the side and point out something wrong, it can actually be appreciated if done in a polite way.
3. The Exhibitionist
Being in a yoga class can be an opportunity for some to wear revealing clothes. Some people don't miss out on this opportunity and revel in this part of going to a yoga class. There's nothing wrong with being confident and comfortable in your own skin.
Once in awhile, it can cross a line, but usually it's unintentional. Yes, I've once had to go to a student and advise him to put on some underwear because he was exposing himself in all the wrong ways. Surprisingly, he took it really well and has it's never been an issue since.
4. The Acrobat
There are the hyper-flexible yogis that can get into seemingly impossible positions and often have practices that are more advanced than the teacher. You find these students casually twisting themselves into a pretzel, just to warm up before class. These students can be pretty intimidating, to both the teacher and newer students, who might feel like they’re in the wrong class. Again, it’s not usually intentional and most of them are just in the moment.
5. The Teacher’s Pet
Teachers pets exist in yoga too! This is the student that’s always at the front of the class, following everything the teacher teaches and getting ideas pretty quickly. What teacher doesn’t love teacher’s pet though? They make this job worth it because you know at least one person in your class is taking you seriously, even if the others might not be! These are often the students smiling and nodding at every thing you have to share.
6. The Zen Student
You can spot these students from afar. They’ve probably been to Thailand, or Sri Lanka, or India, and they have a bald head and some exotic tattoo. During classes they are completely present and in the moment. These students often have their eyes closed, a big grin on their face.
They’re never showing off, they're just happy to be in the zone. They love to be a channel for the right kind of energy and frequency and spread the good vibrations throughout the class, and towards the teachers.
Yoga is all about love and understanding in the end, so do your best not to judge anyone you might come across in the yoga studio. Remember, we are all just doing the best we can.
By Serena Dorf
She is passionate about marketing, psychology, and personal development. Serena Dorf is a content writer at EssayOnTime and SuperiorPapers.
Practice yoga right now and see which student you are!
Feel Good Flow with Jackie Casal Mahrou
Getting into a yoga routine can be hard, especially if you’re not 100% sure it’s right for you.
Perhaps you’re finding yourself feeling a little stiff, or you’ve read up on the benefits of yoga, and want to experience them for yourself, but you’re finding it hard to get on the yoga mat. Putting yoga into practice and starting a new activity can be hard, especially if you need a little extra motivation to get you there. Before you say it’s not for you, and give up the idea, here’s some tricks to get started in yoga, even if you think it’s not your vibe, and make a routine stick.
Some of the benefits you can gain from a regular yoga practice include less anxiety, improved concentration, relief from pain and aches, and will also release endorphins, putting you in a better mood for the day. So if you’re umming and ahhing about starting yoga, those are some pretty great reasons to get started.
Start Short
If you’re new to yoga - and especially if you have to drag yourself onto your mat, make your yoga practice short and sweet. This is a good idea if you want to make it a part of your day to day routine. The key to building a new routine, especially with yoga practice, is consistency. If you start with a long practice, it’s going to be hard to commit to this everyday. Try 5-10 minutes at the start to ease yourself in, and practice the same time everyday to build the habit.
Balance
Balance your practice in with the rest of your daily routines. It can be tempting - especially if you fall in love with yoga practice after your first few times on a yoga mat - to go all in and focus solely on your new hobby. However, in the interest of longevity, try to pace yourself to a practice that works in line with the rest of your lifestyle and other goals, and start in a way which will allow you to grow slowly over time - instead of burning out quickly.
Try Different Styles
There are an array of different yoga practices and styles out there, so if you try one and it’s not for you, try another! It’s totally fine to switch things up until you find a yoga style that suits you. Try different classes, types of yoga, different instructors until you find something that resonates with you.
Treat Yourself to Props
If you’re able to, treat yourself and invest in some nice yoga equipment. This could be a fancy new yoga mat - non-slip is the best, or a new outfit to get you excited to start your practice. Even some nice essential oils to set your mood can be a great way to get into a new yoga routine. You may also consider buying props such as yoga blocks and straps to help you out as you get started.
Schedule it in
If you’re busy schedule is the block that’s putting you off starting a yoga practice, try to set aside a little time each day for you to get into the zone and establish a routine. Pick a time of day where you’ll have minimal distractions, and set up a timer so you can dedicate the full time to your practice - turning off all external distractions to help you concentrate.
Start Gently
Try a practice or a class that’s aimed at beginners to start, rather than jumping in feet first to more advanced practices, like power yoga or bikram. Yin Yoga or Yoga Nidra is good to dip your toes into yoga, and it will also teach you some mindful techniques. Vinyasa flow is also good to learn basic poses and postures to start out.
Don't Try to be Perfect
Many people get demotivated when they don’t excel straight away at a new hobby - but don’t let it get to you! Everyone started out as a beginner, and it can take years to gain skills and achieve advanced poses and asanas. Recognise that it takes time, and be mindful in your practice. Focus instead on feeling present, connecting your body and breath, and you’ll see great improvements over time.
Don't’ Get Down on Yourself
Being critical of yourself can also be the biggest deterrent to your yoga practice. Remember not to beat yourself up if you miss a practice, or you’re not able to get into certain poses. Be kind to yourself when setting a new routine, and you’ll find it easier to turn it into an everyday habit.
If you take on board these tips, you’ll find it much easier to get motivated to start yoga, and you’ll find yourself with a new habit in no time! Remember, it’s important to get moving no matter what your age, and yoga is a great way to do this. Stillness and stagnation, wear on the body, while regular movement and movement practices keep things. The benefits of moving benefit to your mental health as well. This week's classes, will have you moving your entire body and keeping your mind, body, and being, happy and sharp.
Ready to give yoga a try? The Beginner Yoga 101 and Yoga for Seniors programs, are execllent entry level introduction programs!
Whether you began practicing yoga yesterday or thirty years ago, your practice will evolve and change, just like your daily life transforms.
You probably don’t enjoy coloring books and the jungle gym like you did in first grade, right? In our teens and twenties, it’s common for many people to practice sweaty yoga with a variety of physically intense asanas. As you move toward the middle and later years, it’s natural to shift to gentler, quieter types of practices. This week, we’re excited to share a program designed for the more mature yogi.
In order to age as gracefully as possible, making shifts to how we show up on our yoga mat ideally would mirror the transitions in our professional and personal lives. Different concerns arise with each stage of life and yoga can play a major role. If you’re already a yogi, you know how eating well, moving your body mindfully, and breathing purposefully enables you to feel your best. Even if you’ve always been active and taken care of yourself, aging happens. Diseases, injuries, and degeneration of the mind are realities.
How does yogic philosophy and practice help the process of aging? Yogis have long believed that life is divided into four stages or ashramas. This perspective is applicable to our modern life and yoga practice.
The four stages are:
Brahmacharya or Student: ages 1 to 24 where we focus on learning.
Grihastha or House-Holder: focus on establishing our careers and families.
Vanaprastha or Retired: transition from the focus on the material world to more on the spiritual world.
Sannyas or Renunciate: focus on furthering our spiritual development.
A well-rounded yoga practice, which addresses your changing physical and mental concerns, can help you stay or become as healthy as possible. If you’re in a transitory stage of your life, it might be time to try some gentler types of yoga to find the optimum practice for you.
Yoga helps with maintaining bone strength, flexibility, mental sharpness, reduces high blood pressure, improves balance, and respiratory health.
This week’s program is a well-rounded set of intelligently sequenced classes by expert teachers. These practices will give you all the transformative physical, mental, and emotional benefits of yoga, without stressing your body too much.
Check it out and get ready to feel your best!
We L-O-V-E summer here at the Conscious Cleanse. Right now in Colorado, the weather is beautiful, the best fruits and veggies are in season, and our local farmers market always has a great selection to choose from. It’s also a great time to gather in the backyard with friends or family and enjoy some food fresh off the grill.
Unfortunately, most of the go-to grilling options are highly processed (lookin’ at you, hot dogs) or served up in a gluten-bomb bun. And if you’re a veggie eater like Jules, the options get even worse: imitation meat is frequently packed with artificial additives and preservatives, allergens like gluten or soy, and highly processed – not exactly a “health” food.
So we wanted to share one of our favorite grilled veggie recipes: Cauliflower Steak!
This recipe is the perfect clean alternative for those who don’t eat meat (and for those who want to add more veggies into their diet), but still want a grill-able meal. It’s high in protein, inexpensive, and super simple to make. Pair it with either of our favorite grilling sauces below – BBQ or Chimichurri – and you’ve got a healthy, flavorful meal. You may even convince some of your burger-loving friends and family to try it out and enjoy a veggie option!
What are some of your go-to summer cookout faves you’d like us to give a healthy makeover? Let us know in the comments below. We love hearing from our community!
With love and veggies steaks,
Grilled Cauliflower “Steaks”
Yield: 4 servings
1 head of cauliflower Olive oil Salt and pepper, to taste BBQ sauce (optional) Chimichurri sauce (optional)
Cut cauliflower length wise in ¾ inch slices. Brush both sides of cauliflower steak with olive oil, and season with salt and pepper. Grill 3 to 4 minutes on each side or until cauliflower is tender but still firm. Pour our tomato free BBQ sauce or chimichurri sauce over the top and enjoy.
Tomato Free BBQ Sauce
Yield: 2 cups
1 beet 1 TB. olive oil 1 TB. lemon juice 5 TB. apple cider vinegar 2 TB. blackstrap molasses 1 TB. fresh ginger 1 clove of garlic, peeled and crushed 1 cup carrots, diced 1 cup onion, diced ½ tsp. smoked salt
Preheat oven to 375 degrees F. Rinse beet and trim off the leafy tops. Wrap beet loosely in aluminum foil and place in oven. Roast beet for about an hour or until soft. Remove the beet from the oven, take off foil and set aside to cool. Once the beet has cooled, cut off leafy end, peel skin off with thumbs, and quarter the peeled beet.
In a medium saucepan, heat olive oil. Add onion and carrots and sauté until onions are translucent. In a high speed blender, blend beet, onion, carrots, lemon juice, apple cider vinegar, molasses, ginger, garlic, and smoked salt until smooth. Place blended ingredients in a saucepan and simmer for 15 minutes. Store in a glass container in the refrigerator for 7 days.
Chimichurri Sauce
Yield: 1 cup
½ cup apple cider vinegar ¾ cup olive oil 1 tsp honey 1 small shallot, minced (about 1 TB) 3 garlic cloves, minced ½ cup chopped parsley Handful fresh basil 2 TB chives, chopped 1 tsp freshly squeezed lemon juice Sea salt and freshly ground black pepper to taste
In high-speed blender, combine vinegar, olive oil, honey, shallots, garlic, herbs, lemon juice, salt and pepper. Let stand at room temperature for about an hour or refrigerate overnight to let the flavors develop. Bring to room temperature before serving.
Want to be healthier and get your health back on track? Practice the Yoga & Fasting program!
Everyone feels sad from time to time. Sadness is a difficult emotion to overcome because of it's discomfort. When sadness becomes too intense and continuous, then you might be dealing with depression. While sadness is a common human emotion, it can shift into more long-term depression without even noticing it.
But, how can you know that sadness has become deeper and you are on the edge of falling in depression?
Here are ten of the most efficient tricks to help you identify and overcome the first signs of depression, so you can enjoy life more and feel happier and lighter, instead of heavy and stagnant. If you're not sure if you're depressed or not, these tips can help you get clear on whether you're just feeling low temporarily, or in a long-term cycle of unhappiness you'd like to change.
Exercise or Practice Yoga
One of the most common signs of depression is lack of energy and appetite. Regular exercise can help you fill yourself with adrenaline and keep a more positive and upbeat attitude toward life.
If you can force yourself to do an exercise you enjoy, even though you might feel low in energy and not like exercising, you will find physical activity helps uplift your mood. If you discover a yoga or fitness routine that you know with certainty, lifts your spirits, it may become easier to find the necessary motivation to do it regularly and lift out of depression.
Moderate exercise, which can keep you in a good mood, ideally would last for about 150 minutes per week. You can get creative and combine moderate aerobic with strength exercises or long walks in the park. Irrespective of the type of activity you want to try, it is very important to do it regularly and gradually increase the intensity over time.
Get Involved & Commit to Activities
Depression is a stagnant, low-energy feeling. Doing things, is an antidote to getting stuck in your head or lethargy of a depression. The best thing you can do when you feel depressed is the activities that you enjoy the most. Think of one of your favorite hobbies and start practicing it to keep the blues away.
Eat Healthy
Your eating habits and the food that you eat directly influence the way you feel. For example, alcohol, caffeine, or junk food can deepen your depression. You can overcome its signs from the beginning by having an organized and healthy meal plan. In addition, it's best to minimize the intake of sugar, which can cause both your mood and energy levels to spike and fall erratically.
This tip may be tough for some, as most of us love sugary snacks, but they are actually not helping you to get out of depression whatsoever. Furthermore, the deficit of vitamin B-12 will make depression even more acute.
Thus, the best thing you can do is eat cleanly. Natural foods from the earth, like citrus, beans, eggs, or chicken meat, are examples of natural, delicious, and healthy foods that will nourish you physically and emotionally. Moreover, omega-3 will also help you stabilize your emotions. So if you're a meat eater, eating salmon or herring can put you in a good mood.
Go Out in the Sun Every Day
A depressed person usually prefers staying indoors instead of getting out and enjoying the sun. Sunlight is very efficient in helping you overcome depression signs.
It improves your mood by increasing serotonin levels in your body. So, even though it is hard to force yourself to get out every day, force yourself to feel the sun of your skin for even 15 minutes a day if you can. Enjoy the energy you receive from the sun by taking a short walk during lunch break or very early in the morning. Furthermore, you can boost even more the sun's energy by doing sun salutations toward the sun, exercising outside, or practicing meditation techniques that connect you to the sun's vibrant, radiant, and warm energy.
Connect with People You Love (Don't Withdraw)
When you feel depressed the tendency can be to isolate yourself from the rest of the world. You can overcome depression signs by staying in touch with the people around you, that care about you, as much as you can. You might not feel like making an effort, but you can really change your mood by socializing.
Go out for a coffee with friends, who can easily get you out of isolation and negative thinking. Being around others can help you forget about your own problems. It's even better if you can spend time with people who never fail to make you laugh. If you feel it is hard to keep in touch with your friends and relatives, you can also ask for their help or seek a therapist. They'll provide human connection, someone to help you process your emotions, and get you out of isolation. You can also ask friends to check in with you, on how you're feeling to keep you accountable to do the things that help keep you happy.
Set Achievable Goals
Depression can take you into a mood when you begin to doubt about your abilities, and you feel like you are not able to achieve anything. But, depression doesn't have anything to do with your intelligence and skills. Therefore, the best thing you can do is set clear goals and prepare a comprehensive plan with milestones which you are going to achieve in the short and medium term. You should start small and celebrate each achievement. Thus, whenever you obtain a positive result, your energy and self-esteem levels increase as well.
Try Something New
Depression might appear when you feel stuck in a routine and there is nothing new to challenge you. Push yourself to try something different and focus all your attention into achieving it. For instance, if you have always dreamt to learn a foreign language, then this is the moment to do it. Whenever you challenge yourself to try something new, you will trigger some chemical changes in your brain which bring pleasure and enjoyment.
Get Enough Sleep
Most experts recommend somewhere around eight hours of sleep every night. However, when depression starts to come closer, you may deal with either anxiety and lack of sleep or oversleeping. These behaviors will do more harm to you and can take you deeper into depression. Therefore, you should force yourself to have a well-organized sleeping schedule and try to sleep for somewhere between 7-9 hours each night if you feel yourself going towards a downward spiral, and want to catch it before it's real.
Don't Let Yourself Get Overwhelmed by Negative Thoughts
Feeling powerless, weak, and thinking that only bad things will happen to you are some of the most frequent signs of depression. When you feel surrounded by this type of ideas, it is important to remember that these pessimistic attitudes are not real. They are only in your mind. So, whenever you feel that negative thoughts are holding you tight, then you should immediately replace them with balanced and positive thinking.
Accept Yourself & Your Current Circumstances
Depression is not something you should be ashamed of. It happens to a lot of people and you are not alone in this situation. Therefore, one of the best attitudes you can have is accepting it is there and you need to make some changes or some extra support. When you accept where you're at, it becomes easier to figure out ways overcome your challenges and get back to a positive mindset more quickly.
Conclusion: Dealing with depression can be extremely challenging for some. It is an illness and shouldn't be considered a character defect or weakness. Once the first signs of depression appear it is very important to take immediate action and put all your effort towards replacing negative thoughts with positive ones, in whichever way works best for you. Whether it's exercising, talking to friends, practicing yoga, or going out in nature, know the tools in your tool belt you can utilize when the going starts to get tough.
By Estelle Liotard
Estelle Liotard is a seasoned content writer and a blogger, with years of experience in different fields of marketing. She is a regular contributor in 3to5marketing blog and loves every second of it. Her passion is teaching people how to overcome digital marketing obstacles and help businesses communicate their messages to their customers. She also works at EssayAssistant where she uses her writing skills to provide professional services to whoever needs them.
Feeling low? Practice these yoga classes desgined to help lift your sadness and increase your happiness.
Yoga for Depression and Anxiety with Shannon Paige
Yoga For Depression: Flow into Happiness with Maria Garre
We’re all human, and everyone skips a workout every once in a while. And while it’s important to take some time off to rest and enjoy other aspects of your life, it can be very easy to let one skipped workout turn into two, or three, until time on your yoga mat or at the gym is a distant memory. If you’re having a break from staying active, you may wonder, how long does it take to get out of shape?
Before we go on, it’s key to remember that taking breaks from your fitness routine every now and again isn’t a bad thing!
When you exercise, especially with high impact workouts, there is a high degree of stress on the body, and all good regimes include rest days and days without workouts. There’s also the mental aspect to consider, taking breaks and focusing on other areas of your life will ensure you don’t get too single minded in your fitness goals.
That said, taking excessive breaks will cause you to lose fitness and get out of shape. But how much, all depends on the level of fitness you had at the start, and how long you take off.
If you’re a regular athlete
If you have a movement practice, five or six times a week, it’s easier to get back into it, and you may find it's slower to lose fitness and get out of shape, if you’ve been exercising for a while.
Your muscle memory will be stronger if you’ve been working out several times a week for over a year. With such strong habits, your fitness levels drop at a different rate than others who don’t work out as often.
If you’re focused on strength, most people lose strength after about three weeks of not working out, if you’re sick and taking a break. This is because your body is under stress when you’re unwell. If you’re otherwise healthy, and you’re still moving around, you may find it takes up to five weeks to notice any significant strength loss.
Muscular strength fibers appear not to change, even after a month of rest. This goes for general strength - if you’re working out specialized muscle fibers, such as ones you use for certain sports, you may notice change after just two weeks of rest.
With cardio, this kind of fitness deteriorates much faster than strength. Our heart and lungs can get out of shape much more than our muscles. Just four weeks of rest can lead to a 20% decrease of your VO2 max. This is the measurement of your maximum capacity to take in and use oxygen. However, cardio fitness is much much easier to regain than strength, so once you start working out again, you’ll see improvements.
If you’re a workout newbie
If you’ve pressed the pause button on a relatively new habit, make sure you’re not taking time out for too long. Consistency is the most important thing when you’re building up a new habit, as it is easier to lose your progress if you haven’t been working out for long.
Strength Loss
It’s slightly easier to retain strength as a newbie, and you can expect to retain the same levels of strength after as long as a three week break from lifting. In fact - you can stop for up for six months and still retain up to half of the strength you gained. For new people lifting weights and doing strength training, a lot of the strength you retain is eccentric strength - the strength used when you’re lengthening muscle fibers. It’s harder to retain concentric strength, the strength you use when you contract a muscle.
However, cardio is a little easier to lose. If you’re new to cardio workouts and take time off, you may find you’re back to square one. Studies have found that VO2 gains made over two month were completely lost after four weeks of inactivity.
There are a few other factors to consider when you’re assessing how quick you’ll lose shape after taking a break.
Age is an important factor, as older people can lose strength must faster than their younger counterparts. And if you take time off because you’re ill or have had an injury, you may lose your fitness at a higher rate.
If you find yourself taking a fitness break, you may be worried that you’ll lose your fitness and get out of shape quickly. There are a few ways you can retain your fitness during your downtime, to ensure you’ll stay in shape.
If you can keep up some form of light cardio, such as walking briskly, you’ll be able to retain your cardio fitness for longer. Body weight exercises or swimming are also good low impact resistance training that you can take up whilst on a break from heavier workouts, especially if you’re injured. This will make a big difference in maintaining your strength. Eating right will also help to avoid getting out of shape faster. This puts off any weight gain and makes getting back to exercise so much easier.
Get back in shape now, with YogaDownload's Yoga for Weight Loss program.
Here’s a mini-quiz for you: In one to three words, how do you feel after sitting for six hours either in an office, plane, car or even after an extended Netflix binge? Now, how do you feel after a long walk in nature, a sweaty juicy yoga class, or your movement of choice?
If you responded to the sedentary day with words like stiff, cranky, negative, or anxious, you’re not alone. And if you responded invigorated, happy, positive, or calm to activity, you’ve described how much lifestyle impacts your well-being.
Your level of physical activity profoundly impacts your emotions and thoughts. We all experience periods where we aren’t exercising or practicing yoga as frequently as we would like. Sometimes it’s because of injury or illness, but sometimes we fall into a rut and stop moving our bodies enough. And when that’s the case, we often feel heavy, lethargic, fuzzy, and unhappy.
According to numerous academic and psychological studies, a sedentary lifestyle negatively impacts your ability to maintain optimal health. In fact, the World Health Organization named physical inactivity as the fourth leading risk factor for global mortality. Living a couch potato lifestyle might not kill you, but it will definitely impact your physical, emotional, and mental health.
On the physical level, exercise helps keep your bones strong, your muscles toned, and your heart healthy.
Whether you choose to clock ten thousand steps a day or practice yoga regularly, you’re benefitting. Maintaining a regular fitness program helps keep your weight in check, helps balance blood pressure, and boosts your serotonin levels, and feel more positive. If you’ve practiced yoga, even for a short time, you’re aware how much physical activity impacts your moods and thoughts.
Yoga is about tuning into physical sensations and learning to listen to your body. When you’re consciously connecting your breath to your movement, you create a meditative effect where you become more aware of the sensations in your body impacting you on every level. If you’ve lost your motivation to move lately, see if you can rekindle it with one of new classes this week.
1. Pradeep Teotia - Move your Asana
2. Mark Morford - Yoga Alchemy: Coffee, or Else
3. Erin Wimert - Moving with Presence
4. Josey Prior - Hummingbird Flow: Grace and Ease
It is so simple to pick up a jar of hummus from a store. But it is almost as simple to prepare hummus yourself and know exactly what has been added. You can do everything from scratch, including soaking and boiling the chickpeas, but I usually don’t feel this is necessary.
The chickpeas from a jar, especially if I choose an organic brand, do it for me, but in case you do have extra time you can soak the chickpeas overnight and then boil until tender. It makes sense for me to cook your own chickpeas if you need a lot of them, so I sometimes do this for bigger parties, but if I am just hungry for a quick beet hummus I prefer having it in 5 minutes instead of the next day!
However, I do prefer to roast the beetroots at home. I do this quite often anyway, so I usually have leftovers for hummus too. To roast the beetroots, I wrap them in foil and bake for an hour at 200°C (about 390°F). Then I leave them to cool and rub the skin off. If you want a shortcut on roasted beetroots, you can use the boiled ones straight from the supermarket.
After you have all your ingredients ready, the actual hummus-making process takes around 5 minutes. This beet hummus is delicious slathered on everything from sandwiches to salads, enjoyed with fresh veggies or just plain!
Simple Beetroot Hummus
Cooking time: 5 minutes!
1 jar of chickpeas
1 larger roasted beetroot (or leftover pieces from yesterdays dinner)
Juice of ½ lemon
1 tsp ground cumin
¼ cup good quality olive oil
Salt, to taste
Add the chickpeas and beetroot to the blender, squeeze over the lemon juice and add most of the olive oil. Blend until smooth.
Season with salt and cumin, blend some more and have a taste. Add more of what is needed. If the hummus is too thick, you can add a little bit of water.
If ready, then serve with fresh veggies, use on a sandwich or add to salads.
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/.
Live with more energy and vitality. Eat healthy with recipes like these, and practice yoga to keep your body and mind in optimal shape. Never tried yoga before? Explore with this entry level 5-class Beginner Yoga 101 series!
You are what you eat!
Food is the fuel on which our body works. It is the source of various nutrients that are needed to ensure optimal physical function. Poor eating habits and diet can be closely associated with various lifestyle diseases and even cancer. Eating more healthy and nutritious food is one of the most simple, yet powerful things we can do to keep ourselves healthy.
It is important to eat foods rich in fibre and vitamins. By making healthier choices regularly, we can reduce the risks of cancer. Along with eating good food, other healthy lifestyle choices can help keep diseases at bay. A balanced diet is an execllent starting place and so is adding some more physical activity. Even strengthening the core of the body further empowers the immune system.
One simple first step towards a healthier life is to simply look at and assess your diet. Identify whether the foods that you are eating are fulfilling the needs of your body or not. Do your best to stay away from foods containing saturated fats and high sugar content.
While there are various causes of disease, evidene and studies continue to discover that certain foods, can increase the risk of cancer, while other foods can reduce and help prevent cancer.
Here are 10 foods that can help decrease and prevent the risks associated with cancer.
1. Soy • Soy is one of the major sources of amino acids which are needed by the body for producing proteins. • They contain good proportion of calcium, potassium, magnesium, fibre. • Phytochemicals present in soy has the potential to reduce the chances of spreading of a tumor. • Intake of soy also helps in regulating the growth of cell and destruction of cancer cells. • Eating soy based foods promotes the intestinal system and reduces cholesterol.
2. Flaxseeds • Flaxseeds are a rich source of protein, fibre and omega 3 Fatty acids. • They contain lignans, which gives the flaxseeds their antioxidant and estrogen properties. • Helpful in preventing breast and prostate cancer. • High fibre content boosts metabolism and prevent constipation. • Source of Alpha-Linolic Acid (ALA), which is a type of Omega 3 Fatty acid. ALA is not produced by human body. Hence, flaxseeds fulfil the requirement of ALA needed for the systems of the body. • Nutritional values of flaxseeds are also helpful in treatment and preventions of chronic diseases, cholesterol, heart diseases.
3. Carrots • Carrots are good source of fibre, Vitamin K, Vitamin B1, Vitamin B2 and Vitamin B3. • They are beneficial for cardiovascular health and keep the heart healthy. • Carrots get their anti-cancer properties from polyacetylenes. • Antioxidants in carrots helps in reducing the risks associated with cancer and cardiovascular diseases. • They also contains beta-carotene, which protects cell membranes and decrease the growth of cancer cells. • Regular intake of carrots improves digestive health and controls blood pressure and diabetes. 4. Green Tea • Green tea is known to be the healthiest beverage and contains ample amount of nutrients required for boosting the systems of the body. • A healthier alternative to regular tea and coffee, it improves digestion and assists in fat burning. • Green tea contains antioxidants in abundance and can play an important role in prevention of cancer. • Antioxidants in green tea reduce the damaging cells of the body and hence control the production of cancer cells. • Including a cup of green tea can prove to be beneficial in maintaining the overall health. 5. Turmeric • Turmeric is known for its medicinal and healing characteristics. • Curcumin gives turmeric it anti-inflammatory properties and is one of the most bioactive ingredients in turmeric. • Turmeric can slower the pace of angiogenesis and hence, controls and decreases the growth of cancer cells in the body. • Anti-oxidants found in turmeric boosts the immune system and gut health. • Intake of turmeric in required proportions is helpful in preventing risks associated with brain diseases. 6. Onion and Garlic • Onion and garlic are not only used to enhance the taste of the food but also has medicinal properties. • Including onion and garlic in the routine diet increases the infection fighting ability of the body. • They are great sources of healthy sulphur compounds. • Garlic contains compounds known as saponins which shows anti-tumor activity. • Onion and garlic reduce tumour growth and restricts spreading of tumor to various parts of the body. 7. Citrus • Citrus fruits like oranges, lemon, limes, grapefruit etc. are abundant in Vitamin –C. • Being good source of fibre, they provide enough roughage to the body which helps in improved bowel movements. • Citrus fruits helps the body to absorb necessary nutrients and increases the production of red blood cells. • Citrus fruits contain Nobiletin and vitamin C which have antiangiogenic properties reduces the growth and spreading of tumours. • The water content in the citrus fruits keep the body hydrated and keeps the bodily functions work properly
8. Spinach • Known to be a superfood, spinach is one of the natural energy boosters. • Spinach is a rich source of iron, magnesium, potassium and calcium. • Like Flaxseeds, Spinach also contains ALA which controls the glucose levels and stress induced changes in patients with diabetes. • Intake of Spinach helps in managing diet and maintain a healthy weight. • Chlorophyll present in spinach is helpful in blocking and reducing the production of cell growth. • Abundance of Vitamin- A, helps in growth of tissues and also contributes in maintaining healthy hair and diet.
9 Grapes • Resveratrol, a phytochemical found in grapes is known for its anti-cancer properties. • Grapes are rich in Vitamin C, Vitamin K and antioxidants which help prevent chronic and heart diseases. • Grapes has anti-inflammatory properties which block the production of cancer cells. • Grapes are abundant in compounds that help enhance retention power of memory and uplifts mood.
10. Broccoli • Broccoli, coming from the cabbage family, contains dozen of nutrients. • Broccoli contains significant amount of Omega- 3 Fatty acids which give anti-inflammatory properties to it. • It is also a powerful antioxidant with significant concentration of vitamin-C. • High level of calcium and Vitamin K also helps in maintaining good bone and heart health. • Broccoli is suitable mainly in prevention of breast and uterus cancer, due to its immune boosting characteristics. • It also has properties which decreases estrogen which is one of the causes of cancer in the body.
By Garvita Arora
Dr. Garvita Arora is a qualified dental surgeon and an avid writer. With 500+ articles and medical blogs, she has written on a variety of topics, which have been of immaculate interest to her readers. Exploring new domains, she has now collaborated with CancerBro as a guest writer and is immensely dedicated to her work.
If you're on your way to getting healthy again and recovering from cancer, practice Yoga for Cancer Recovery, from cancer survivor, yoga teacher, and author, Claire Petretti Marti.
Yoga for Cancer Recovery 2 with Claire Petretti Marti
In some ways, each family of yoga postures has their own unique personality and set of benefits. While there are countless poses and variations, there are some overarching categories of yoga poses, or families, and they include backbends, twists, inversions, balancing poses, arm balances and forward folds, amongst others. These groups of postures each have their own set of benefits physically, psychologically and energetically.
Each family of poses make us feel a different way.
You will feel quite different leaving a class where you've done predominantly twists, versus a yoga class designed around arm balancing. Physically, you'll work certain parts of the body more and energetically, each pose also has a unique effect on our mind and mood.
Forward bends, also called forward folds, are yoga postures where you hinge forward at your hips. There are many forward folds, both standing and seated, that are commonly practiced in various forms across all styles of yoga. Common forward folds in yoga include, Paschimotanasana, Uttanasana, and Prasarita Padotanasana.
What makes these poses unique? Let's take a closer look at these postures and their power.
There are certain effects that forward folds are better at achieving, than any other type of yoga pose. Let's take a look at why this family of yoga poses is special.
1. Open the Entire Backside of your Body
Physically, forward folds stretch, strengthen, and benefit the entire backside of your body from your heels to your scalp. The back of your legs, the back of your back, and the back of your neck and head, get the spaciousness and release they crave, when you spend several breaths in a deep forward bend.
While backbends open the frontside of your body, forward bends open the backside and generally create length throughout. Physically, this improves posture and helps you stand taller. Your back is the receptive side of your body, so opening here can make you more receptive to the things you desire to receive in life. Treat yourself and bow inwards toward yourself in these potent yoga poses.
2. Take a Look Inside
Energetically, forward bends are about looking inwards. You can see this symbolism, by simply looking at the shapes. You literally gaze in, towards yourself, when practicing a forward fold in yoga. These are all postures where you're also looking inwards and your mind has a chance to examine itself.
The personality of forward folds, is introverted.
Poses like backbends are more extroverted (think about the body opening and expanding, versus folding in). Their cooling, calming effect, complements the sometimes chaotic pace of modern life where we're often responsible to attain to things outside of ourselves like family, work, and home space, to name a few.
3. Calm Down: Anxiety relief
Forward folds calm you down. They are cooling, reduce anxiety, and have a calming effect on the mind. If you ever feel stressed out or anxiety is getting the best of you on a given day, give yourself even 1-minute to relax into a forward fold, and you may feel a welcome reset.
Your nervous system gets a soothing effect from a forward fold. Remember to take deep breaths while practicing these bends to combat anxiety and create space for more calm.
4. Relieves Back Pain
Back pain in the lower back is often caused by tightness in the hamstrings. Opening both your legs, and your back, in these yoga poses has double the effect in preventing and alleviating back pain. Even one forward fold per day, can make a massive difference in healing your back pain.
If you suffer from back pain, be sure to keep your legs engaged and strong while performing a forward fold, to most effectively release your hamstrings and lower back. If you feel tight in your legs and lower back, be patient, go slow, and use props, like blocks, to support you as your body is ready to open into these shapes.
5. Healthier Organs
Various standing forward folds are partial inversions (seated ones generally are not). These are postures where the head and heart are in a position lower than the hips. Going upside down and reversing the flow of gravity on your most vital organs, gives them an energetic flush and can increase their vitality. The heart, lungs, liver, kidneys, and intestines all benefit, from having gravity reversed on them, via an inversion.
The simple forward fold, Uttanasana, is a perfect pose to take 5 breaths in, and give your organs a boost in their efficiency. To emphasize this benefit more than the effect on your legs and take a more passive approach, bend your knees for a ragdoll expression of a forward fold.
6. Throat and Neck
Neck pain is becoming more common in the age of computers, driving, and texting. Relaxing your head and neck in forward bends, creates space in the neck and brings it back into optimal alignment. Putting your body upside down, gives your head and neck a chance to lengthen and unwind.
7. Patience
Progress in forward folds, takes time. Sometimes a very long time!
If you feel like you've been practicing yoga for years and can barely touch your toes without struggling, you are not alone. Your body opens at the pace it wants to. Forward folds teach us to be patient, and enjoy the journey. Breathe, be patient, and relax more into postures, instead of trying to force yourself. Being patient can make life more enjoyable, so yoga's a good place to start practicing this trait.
8. Getting Comfortable in Discomfort
The lessons from practicing yoga poses, are often fitting metaphors for life. Forward folds are not always the most comfortable poses, but reap tremendous benefits.
Sometimes to grow in life, we need to make ourselves uncomfortable. Sometimes, scary things like a new job, a new relationship, a big move, or anything else that puts us outside of our comfort zone, can feel unwelcome at first, but end up being the best things we could have done.
Getting uncomfortable and leaning into the unknown in life, is sometimes a recipe for change, adventure, and progress. Same with spending 10 breaths in a deep forward fold that doesn't exactly feel comfortable. It might not always be easy, but you may discover new things about yourself in the process that have true value.
9. Reduces Wrinkles
Inversions reduce wrinkles in your face by reversing the flow of gravity. While your skin is technically an organ and related to benefit #5, this benefit is so good, it deserves it's own category. Since forward folds are partial inversions, spending time with your head upside down, is your fountain of youth and will keep you looking younger.
Whichever of these benefits excites you the most, know that even one forward fold per day has the potential to create positive change in your life. Find out for yourself, and practice yoga for your legs, hips, spine, and mental health.
Keith is a teacher on YogaDownload.com and teaches yoga internationally. Connect with him by practicing his yoga and meditation classes on YogaDownload, or connecting with him on Instagram or his website.
Practice forward folds and hip openers right now with Keith!
Hip Opening Heaven with Keith Allen
In yoga practice, as in life, it’s vital to create a healthy foundation if you want to be strong.
Without a fortified and solid base, it’s impossible to progress to higher levels. Consider if a skyscraper or even a two-story building is built without properly preparing the soil beneath it: any shift in the earth, excess of rain, or other changes can cause the structure to collapse.
Just like an architect plans a safe, strong building that will withstand the test of time, yogis need to create strong bodies, resistant to injury, from the ground up. A good yoga instructor will teach standing yoga poses beginning with the position of the feet and legs. Without the feet in proper alignment, the knees can be stressed, the pelvis misaligned and the spine compromised. Standing poses are excellent for creating strong flexible legs and creating the proper balance of stability and mobility in the hips and pelvis.
Beyond the observable physical benefits of more powerful muscles, stronger bones, and healthy joints, yoga benefits the subtle body, or the blueprint of our physical body. Seven main chakras, part of the Nadis or energy channels running throughout our system, are located along the spine. Focusing on the lower body benefits the Root or Muladhara Chakra.
Located at the base of the spine, Mulahdhara is associated with the element of earth and satisfying the basic needs such as food, shelter, safety, family––survival. If basic needs aren’t handled first, it's easy to remain stuck in a pattern of simply surviving, as opposed to progressing and elevating yourself to your highest potential.
How can you worry about enlightenment when you don’t know where your next meal is coming from or where you’ll sleep tonight?
Strengthening your legs and hips has the corresponding benefit of creating a strong, balanced root chakra. Letting go of stress and tension tied to your lower body will not just increase your physical strength, but will also help you resolve unresolved emotional issues.
Try one or all of this week’s classes and flow into your most powerful self.
1. Dana Hanizeski - Iyengar Yoga: Deep Release for the Hips and Legs
2. Becca Riopelle - Legs for Days
3. Christen Bakken - Hanuman: Leap of Faith
4. Ellen Kaye - Align & Flow: Hanuman Flow
These type of cakes are often called vegan cheesecakes, or you can call them simply strawberry cakes, because that’s what they are.
The preparation of this vegan cake is relatively simple, but you need to be patient because you need to wait for the cashews to soak and then the cake to set. You also need a very good blender to get the consistency nice and smooth. Once you have the cake ready, you can just keep this in the freezer and thaw it whenever you have unexpected guests or merely overwhelming feeling that you want something sweet. And as far as the sweets go – for the cake it is healthy too!
Vegan Summer Strawberry Cheese Cake
Serves: 6 people
Cooking time: 20 minutes active time + chilling
For the base:
3.5 oz almonds
3.5 oz prunes
For the filling:
7 oz cashews
7 oz fresh strawberries
2 oz cacao butter
1 oz agave syrup
Fresh strawberries, to serve
Start the recipe by soaking the cashews the night before. If you are in a hurry, use hot water and soak them for at least 30 minutes.
For the base, crush the almonds. It is simple to do with the stick blender. Then add prunes and pulse a few more times until you have a coarse crumb.
Push the mixture to the bottom of one larger or 6 small tins and set aside for now.
Melt the cocoa butter with agave syrup. On a warm day, the sun might be enough to melt them. If not hot enough, heat them on low heat.
Crush the strawberries in a blender. Drain the cashews, add them to the blender and add them to the blender with melted cacao butter and agave. Blend until you get a very smooth consistency.
Pour over the base and let set in the freezer for at least 4 hours.
Before serving, let the cakes slightly melt and serve with fresh strawberries.
Enjoy some yoga before or after enjoying these delicious strawberry cakes!
I remember the days when I was working in an office for 40+ hours per week. I would be completely exhausted in the evening, and know I needed a good night’s sleep so I could rock at life the next day.
Since I felt too tired for evening activities much of the time, I would pop on some Netflix and binge out on my favorite TV shows, which would lure me in, and the next thing I knew it was 1 AM when I needed to wake up at 6!
Sound familiar? I’m pretty sure most of us have been there.
Well I’ve got to tell you what I've discovered through many of my own struggle days. My nighttime routine makes all the difference!
Think about it. At night, after work, how do you usually feel? How do you go to bed in the evenings? What are you doing for the hour leading up to your bedtime?
The more I think about it, the more I think we're really just grown up babies. We work well with a routine and a regular bedtime.
Babies can't just go straight to bed and be expected to go to sleep. Just imagine if you gave a baby a screen and said, "Go to sleep when you're done watching YouTube okay?" What a nightmare that would be! That baby would never go to sleep, and would be very cranky the next day.
Since we're like grown up babies, I guess that means we need to be bathed before bed, and lulled to sleep by a bedtime story, lullaby, or something of the sort. Doesn't sound so bad actually.
Come to think of it, I do like to bathe before bed, rub myself down with some yummy moisturizer, and then go to sleep with a literal bedtime story (so glad those are back!) Could it be that easy? That we just need to go back to the crib days?
Want to know how to simultaneously revert back to an infant, while parenting yourself beautifully? I thought so!
I recommend starting in your journal.
Write down all the things you could choose to do during your nighttime routine that would set you up for success the next morning. I'll give you a list of ideas, and you can pull from the ones that resonate with you the most. Perhaps you want to start with one thing that appeals to you first, and go from there.
Come up with a consistent time for your evening routine
You can shape your evening routine in many ways, but for some, the consistency of performing their evening tasks at the same time each night is the most important thing. What time would you like to start in order to maximize results? No worries if scheduling isn't your jam, just come up with a game plan that feels comfortable for you.
Make your morning life smooth & easy
Some ideas:
Lay out the clothes you’d like to wear
Pack your bag
Prepare what you’ll eat or drink for breakfast and/or lunch
Schedule in priorities (perhaps 3 goals for tomorrow)
Plan your self care for the morning
How can I make tomorrow morning the most pleasant and inspirational experience for me?
Be still, meditate, and breathe. Map your plan the night before, and queue up guided meditation, music, or bath oils. Exercise is always an excellent plan for self care. A nice shower, self massage, affirmations, free form journaling, and diffusing essential oils are also ideas.
Bedtime Journaling
Journal in the evening. Write down 3 ways you made a positive impact today or 3 things you’re grateful for.
You could also visualize and write how you’d like tomorrow to go. You can go down to the tiniest detail. What will you wear? What will happen? Who will you meet? Where? How will you feel? What will you eat? How will it taste? How will you celebrate your victories?
Winding Down
Here’s where you prepare your body and mind to have the most restful sleep. Do something relaxing like taking bath or drinking tea. You can also diffuse your favorite nighttime oil, light a candle, or do some yin yoga. Meditation is also an excellent wind down ritual and can help you have better sleep.
I’ll give you an idea of what my evenings look like:
At around 8 or 9:00 I start to think about tomorrow.
I put my 3 top priorities for the following day in my calendar.
I meditate and write down a free flow of grateful moments.
If I’m on top of it, I’ll lay out my clothes and pack my bag.
I’ll decide what I’ll eat for breakfast the next day and make sure I’m prepared for it.
I do some gentle stretches while reviewing what went awesomely about today.
After all that, I pop some lavender oil in my diffuser, turn on my sleepy time meditation and prepare to dance with the stars. I’m ready to hit the hay and am super excited to wake up in the morning with a fresh sense of inspiration and purpose.
I notice a night and day difference when I take the time to do my evening routine.
It’s like I wake up a different person, without the stress and ready for a smooth sailing kind of day. In the end, you are the one who knows best what you need. Trust yourself and remember that you deserve to have sweet dreams and happy mornings.
Your Soul Therapist,
Dia Michelle Smith
If you feel like you could use a revamp on your evening (or morning) rituals and want some support and guidance toward your inner inspiration you can schedule a free consultation with Dia!
Treat yourself to meditation with Dia or some evening yoga!
Yin Yang for Inspiration
Embracing Impermanence: A Death Meditation