I have to admit that my love for kale is growing every day!
It is delicious plain straight from the garden (did you know that you can even grow kale on your window sill!?), in salads, roasted to crispy deliciously healthy chips or sautéed – just bring it on and I love it. I did not imagine that I could love these dark green leaves so much as a kid, but I am fortunate to have a rather healthy palate these days.
Of course, this also has a lot to do with habits. Somebody who is used to have a hot dog for breakfast, burger for lunch and pizza for dinner would most probably not love this salad immediately, but it is possible to train your taste buds to like healthier foods. Just start with a few healthier choices and soon you realize that salads are actually delicious and real food that you cooked yourself is always better for you than take-out! Cheaper too!
Talking about this salad warm Kale & Chickpea Salad recipe here – this is a real 15-minute meal that doesn’t require any cooking skills or fancy equipment and the ingredient list is relatively short.
In addition to being incredibly delicious, these reasons are enough to make this Warm Kale & Chikpea Salad one of the best choices for a quick dinner. The healthiness of kale, protein boost from chickpeas, spark from citrus, crispy-toasty sunflower seeds and creamy avocado are a perfect combination any day of the week!
Warm Kale & Chickpea Salad
Serves: 2
Cooking time: 15 minutes
Ingedients:
2 tbsp sunflower seeds
1 small onion
9 oz kale
1 can chickpeas
1 ripe avocado
0.5 limes
0.5 pink grapefruits
Extra virgin olive oil
Salt
Directions: Heat the pan and toast the sunflower seeds lightly, then set aside.
At the same time peel and chop the onion and tear the kale to bite-sized pieces.
Heat a drop of oil and sweat the onions with a pinch of salt over medium heat for 5 minutes.
If the onion is translucent, throw the kale on the pan and let it wilt for a few minutes.
Add the chickpeas to the pan, season with lime juice and more salt and mix everything together.
Clean and chop avocado and grapefruit.
To serve, add grapefruit and avocado on top of the warm salad and sprinkle with toasted sunflower seeds.
Enjoy warm!
By Kadri Raig
Kadri is a food blogger and yoga teacher from Estonia. She loves healthy food and cooking and for her, these two are often the same thing. Cooking meals from scratch, you know exactly what goes in it and even without holding back with sugar or fat we end up using a lot less compared to ready-made frozen stuff from the supermarket.
She does love to spend time in the kitchen, but most of her recipes are simple and don’t take more than 20 minutes of active cooking time. She thinks that everybody can find time to cook healthy food at home, it is just a question of planning. "I work in an office full time, teach yoga 7-8 hours a week and write a blog. So if I manage to cook most of my meals, then so do you!"
Connect with Kadri and enjoy many more of her delicious healthy recipes on her website here: http://www.kahvliga.ee/.
Practice Yoga for Detox, Cleansing, & Vitality now to complement this healthy recipe!
Vinyasa yoga is one of the most practiced styles worldwide, indeed, according to a survey, it is the most popular style amongst yogis. So, why is it that there seems to be some confusion about what Vinyasa is?
Is it a style? A sequence? Or is it just a technique? And what exactly does it mean when a teacher says “take a Vinyasa”? Catch your breath before you keep reading, you’re going to need it to go with the vinyasa flow and clearly understand this unique style of yoga.
To begin with, there are several definitions of the word itself. Some sources affirm it means “connection”; others translate it from Sanskrit as “to place in a special way”; and there are those who say it’s just “flow”. With this in mind, it’s not surprising the broad usage of the term Vinyasa.
Choose whichever definition you like better, the important thing to understand here is that Vinyasa always links the breath with the movement.
The focus is on the inhale and exhale while moving from one pose to the next one. For this same reason, some yoga teachers use it to describe a gradual progression of postures connected by inhalations and exhalations (usually from Chaturanga to Upward Facing Dog to Down Dog).
Therefore, when yoga instructors started to base a whole class on these principles, the Vinyasa style made its appearance in a lot of studios all around the globe.
A lot of the confusion comes from its similarities to other styles. The technique of the Vinyasa Flow is the same as in Hatha, and many asanas are shared with Ashtanga too. But probably the main distinction of Vinyasa is the order of the postures that often changes, two Vinyasa classes are rarely identical.
How to do it
Sun Salutations A and B are the core of the Vinyasa style.
They are the the perfect example of linking body movements with our breath. Generally, our body should be flowing upwards when inhaling, and towards the ground when exhaling. But keep in mind that the intention of Vinyasa is not to do the poses trying to keep the pace of your accelerated breathing; it’s about learning to control it to allow the postures to naturally follow each breath.
This is what is called pranayama, and to get the best results, practice any of these techniques:
Anuloma Viloma - The alternate nostril breathing is quite simple to practice to start your day well balanced. In this technique, you inhale through one nostril, retain the air, and exhale through the other nostril. The tradition is to adopt the Vishnu Mudra while doing it.
Kapalbhatti - It could be interpreted as an inverted breathing technique in which the exhalation is more active than the inhalation. The base here is to put emphasis on releasing the air, assuming that all the disorder in your body and soul is also being liberated from your system. Ujjayi - Also known as the ocean breath, in reference to the sound it produces. The lips must be sealed and the air has to go through the throat. A good tip to get used to it is by breathing with your mouth open, but closing it in the middle of the inhalation or exhalation. Bhastrika - This breathing exercise is used to energize the body and mind. Think of it as a cup of coffee without the negative effects of caffeine. To perform it, you have to use your diaphragm and expand your belly as much as you can when inhaling; the exhale should through the nose, forceful and fast. Benefits of Vinyasa
Besides the breathing techniques and flow, Vinyasa differentiates from other styles because it pays attention to the whole body without discriminating a single muscle. “It serves as a strength-training process and helps build lean muscle mass throughout the body. The main benefit of using Vinyasa Yoga as a primary method of building lean muscle mass is that all groups receive equal attention, creating balanced strength throughout the body” an expert yoga teacher, explains.
Also, one of the most common challenges that all yogis face during any practice, is the difficulty to move stiff muscles at will. The good news is that this represents another advantage for Vinyasa; its continual flowing movements stretch and elongate the muscles while being strengthened, allowing greater mobility and range of motion compared to other yoga styles.
Challenges of Vinyasa yoga
We’re making Vinyasa sound too good to be true, right? It is a great yoga style if you truly enjoy a full body and mind experience, but it is only expected to come with some challenges as well that practitioners have to overcome in order to stick to the mat everyday. The most challenging part of Vinyasa can be the transition from basic poses to the more advanced yoga poses (remember you still have to control your breath while standing in the hardest asanas).
A considerable degree of flexibility and strength is required in order to start performing the most difficult postures. Thus, a good dose of patience is key to master Vinyasa, since new practitioners may have to take it slowly and spend a year or two with not so rigorous classes, in order to build up the foundation of flexibility and strength necessary for advanced sessions.
By Alberto G. Güitrón
Alberto G. Güitrón is the Community Manager at BookYogaRetreats.com, the world’s leading yoga travel website. He is a committed yoga practitioner, equally passionate about writing and Vinyasa Yoga.
Practie vinyasa yoga from the world's top teachers, from anywhere you'd like, now on YogaDownload!
Absolution Intensive III: All the Warriors with Mark Morford
Happiness Flow with Jackie Casal Mahrou
Practicing yoga at home is a great way to get some exercise in if you can’t make it to a class. All you need is a mat! However, if you’re trying to master some tricky yoga poses and you just can’t get over that hurdle, being on your own can be a hindrance.
Here’s our top 10 tips for practicing and mastering hard yoga poses at home.
1. Create the right space
Having a dedicated space for yoga will make practicing at home so much easier. Try to find a space to unroll your mat that’s quiet and peaceful, with plenty of space around to move your body freely. Remove any obstacles if needed.
Try to find an empty wall that you can use as a prop for poses that require a bit of extra support. Maybe you’d like to light a candle to make the atmosphere even more relaxing and inviting.
2. Invest in accessories
Starting out, all you need is a yoga mat. Try to invest in a non-slip mat to avoid any accidents or injuries! It’s worth paying a little more for a high quality mat that will last you a long time.
If you’re progressing further into your poses, buying yoga blocks is also a good idea, to help you move deeper into poses without hurting yourself. Any props you would need in a yoga studio, you can purchase for your practice at home. Evaluate your needs, and invest in some good equipment to help you master those tricky yoga poses!
3. Stay safe
When you have a yoga teacher, they’ll help you in knowing your boundaries and preventing injury. Practicing at home leaves this responsibility up to you. Be mindful of areas like knees, neck and joints which can be vulnerable. Adjust or come out of the pose if you feel any pain or discomfort. It can be easy to fall into the trap of pushing yourself into tricky poses before you’re ready, but listen to your body’s limitations, you’ll get there!
You should also always remember to warm up before attempting any advance poses, and be mindful during transitions into poses.
4. Reward your body with Savasana
No matter how far you get in your pose and practice, always remember to give your body the relaxation it deserves with savasana.
When practicing at home it can be easy to skip this part, our mind goes straight to other chores or tasks we need to get done. However, to calm your nervous system and stop you feeling wired, it’s essential to lie in savasana for a while.
5. Keep at it
Keeping a regular practice at home will help you in mastering those tricky poses. You won’t be able to do the hardest variations if you only practice yoga every once in a while. Try to stay on top of practicing often, set yourself realistic goals and times when you’ll be on the mat, and stick to them.
6. Break the pose down
Complex poses and asanas can be broken down into smaller, less hard asanas. When you’re learning something hard, break it down into its smaller pieces. This way you can practice the individual parts and you’ll understand your alignment and posture better - to reduce injury.
Practice poses that lead up to hard ones, and over time you’ll build your strength and flexibility to progress. Even if you find yourself getting bored, remember these easier poses are the base to the harder asanas.
7. Know everything about the pose
The more you research and learn about the pose, the more you’ll understand it. Read up on the muscles you use, the benefits, and variations to fully immerse yourself in everything to do with it. You’ll be able to figure out how to modify each pose to suit you, as well as incorporate props to help you get there. There’s plenty of information about for you to brush up on your technical yoga skills.
8. Use a teacher
Just because you’re at home doesn’t mean you can’t use a yoga teacher. Use an online resource to find guidance and help from a yoga teacher. You can use these resources to refine your practice at home, and build your confidence for harder poses. Why not browse our range of yoga classes to find a teacher and a style that suits you?
9. Be brave
If you find a pose hard, it can be easy to just skip it when you’re at home alone. Try not to stop immediately if you’re struggling, unless you’re in pain and need to rest. Instead, listen or remember the instructions about the pose you’re trying to achieve, and try to break it down and attempt it. Or even just try the basic variations to build your confidence - anything but just give up completely!
10. Don’t obsess
Yes, we can be single minded when it comes to achieving our goals, but always remember - there are more yoga poses! Trying a hard pose is a great way to improve your skills and hone your practice, but it’s important to remember the bigger picture instead of obsessing over one pose.
By Amy Cavill
Feeling ready to take on a challenge?
This week we have a special, five-part Absolution Intensive series of vigorous, ultra-focused 20-minute challenges, for you to push yourself and take on something new in your yoga practice! Try it now 5-Day Absolution Intensive Program with Mark Morford
Set Yourself Free!
Take a moment to check in on how you’re feeling. Go ahead; take a quick scan from the crown of your beautiful head to the soles of your bare feet. If you are wearing shoes, go ahead and slip your feet out and wiggle your toes.
On a scale of one to ten, how would you rate your feeling of personal freedom right now? Where are you physically, emotionally, and mentally today?
If you are feeling restricted in any or all of these areas, rest assured that your yoga practice can help you shed the tightness in your muscles, soothe any discord in your emotions, and quiet your thoughts. In the Yoga Sutras, Patanjali teaches that learning to detach or let go is necessary in order to find freedom.
But what does it mean to truly let go? And let go of what, exactly?
It depends on the individual. We all come into this life with samskaras or patterns of behavior and as we age, these habits either become imbedded in our psyche or we learn to shed them. Choices we make in regard to our family, our work, and our perspective on life can become bonds preventing us from living our best life. And lamenting the past or living only for the future are two ways we create pain and miss out on the true freedom of living in the present moment. When we choose to focus on what we truly desire and refuse to be bound by what doesn’t serve us, we begin to feel liberated
Yoga teaches us to pay attention to our habitual thoughts and how to direct them where we’d like them to go.
Cultivating a sense of gratitude for what we do have enables us to liberate our thoughts. Choosing to shed the guilt, regret, pain, or whatever self-imposed boundaries weigh you down is the first step to achieving freedom in this lifetime. We’re not saying it’s an easy path, nor is there any one perfect way to achieve your own personal freedom. . It all comes from within. Allow yoga to play a huge role in shaping your perspective and finding freedom
To aid you in your quest to feel light and free, we’ve got a new program for you from Mark Morford with his Absolution Flow Intensive classes. These vigorous 20-minute practices are designed to find more freedom within, class by class. The classes are intermediate to advanced, so get ready for a challenge. Spend a week with Mark’s unique style and get ready to feel free!
1. Mark Morford Absolution Intensive I: Jump to It
2. Mark Morford Absolution Intensive II: You're Grounded
3. Mark Morford Absolution Intensive III: All the Warriors
4. Mark Morford Absolution Intensive V: A Leg to Stand On
5. Mark Morford Absolution Intensive IV: Dip & Swing
Spring Break is this week for us in Colorado, so we were thinking about how difficult it can be to find healthy eating options when you’re traveling. Whether you’re driving or flying to your vacation destination, it can be difficult to find the clean-eating options in a sea of fast food joints.
So we’ve put together a guide for all our tried and true tips and tricks for staying healthy while on the road, including our favorite recipe for on-the-go snacking: Easy Trail Mix!
Here are our top 3 tips for healthy traveling:
Plan Ahead: Plan, plan, plan. Depending on where you’re traveling, you may or may not have access to many healthy food options, so do some research ahead of time. Map out any health food stores on the way and/or at your destination. Look online to see if there are any clean-eating restaurants near where you’ll be staying. This organic fresh pressed juice directory is a great resource for finding green juices on the go around the world.
Pack your faves: If there’s not too many healthy options where you’ll be heading or if you have specific foods you love to have on hand, prepare them ahead of time to bring with you. Our Easy Trail Mix (recipe below) is a great option for an airplane or car snack. Cooler are perfect for bringing perishable snacks, fruits, or veggies on road trips. If you want to have green smoothies during your stay, the Nutribullet is a more portable blender that may be worth investing in if you travel frequently.
Live by the 80:20 rule: Don’t totally deprive yourself from enjoying some indulgences, after all, you are on vacation! Treat yourself to that piña colada on the beach! Just make sure you do it in a conscious way. Focus on eating clean 80% of the time and indulging guilt-free the other 20%. For more advice on how to maintain a healthy diet while still leaving room for drinks or dessert, join our 80:20 Lifestyle Program.
Do you have any favorite healthy travel tips? Let us know in the comments below! We love hearing from you.
With love and happy travels,
Easy Trail Mix
Yield: 8-9 servings (serving size ¼ cup)
Ingredients:
½ cup cashews, raw and unsalted ½ cup walnuts, raw and unsalted ½ cup pumpkin seeds, raw and unsalted ½ cup sunflower seeds, raw and unsalted 2 TB. raisins 1 TB. goji berries 2-3 TB. Lily’s chocolate chips ¼ cup dried apricots, chopped
Instructions: Put cashews, walnuts, pumpkin seeds, sunflower seeds, raisins, goji berries, chocolate chips, and apricots in a bowl and stir to combine. Store mix in airtight container.
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.
Going on a trip? Be sure to stay healthy, by practicing the Yoga for Travel package!
Yoga is a fantastic tool for staying healthy and fit. Many practitioners get into yoga for the physical benefits, such as increased flexibility, improved muscle tone, and weight loss. Many new yoga practitioners are surprised to find that there are significant mental benefits, too.
Yoga can be helpful for managing stress, anxiety, and mental well-being in general. The meditative and awareness techniques taught during a yoga class can even help to improve mental clarity and concentration. There are also significant physical health benefits that come with regular yoga practice, too. Yoga can improve your cardiovascular and circulatory health and also boost your metabolism.
If you are interested in yoga, it’s probably safe to say that you are looking for ways to improve your overall health and well-being.
You can do this without the use of potentially harmful pharmaceutical drugs or invasive treatments. By combining your regular yoga sessions with alternative medicine, you can get even more benefit from your yoga practice.
Here are three forms of alernative medicine that can increase quality of health and vitality for brand new and experienced yogi's!
Acupuncture & Yoga
Acupuncture has been around for over 2,500 years. If you are looking for a safe, alternative way to treat your aches and pains after an intense yoga session, acupuncture might be the answer you’re looking for. Aside from pain management, improved flexibility and decreased swelling are among its many benefits.
Acupuncture theory teaches that blocked Qi (energy) is the cause of all pain and illness in the body. Qi runs through the human body in pathways which can become blocked due to illness, injury or even stress. This blocked energy causes pain and other symptoms. Acupuncture treatments unblock the Qi so that it can move freely throughout the body.
It is also believed that inserting the acupuncture needles causes endorphins to be released. Endorphins are your body’s natural pain killer, and when they are released during an acupuncture session, you can get pain relief that’s said to be 10,000 times more effective than morphine. The treatments can also lessen inflammation in your muscles and joints and boost the immune system.
During an acupuncture session, blood flow is increased, which is excellent for people who work out regularly. The increased blood flow relaxes tight muscles to allow for a better range of motion. Since the treatments reduce muscle strain and weariness, they can often prevent injuries from ever occurring.
If you are looking for added energy and endurance during your yoga sessions, acupuncture can also be helpful. The treatments can work to correct the nervous system, address liver and lung function, and even improve digestion. This helps to boost your energy levels and get rid of any blockages in your body.
There’s no question that yoga practice is excellent for mental clarity and focus, but acupuncture can enhance the benefits of yoga even more. Many patients who receive regular acupuncture treatments also notice that they sleep better and are less affected by stress and anxiety.
Prenatal Massage
During pregnancy, prenatal massage and yoga can go hand in hand to keep you more comfortable and address common pregnancy symptoms. The female body goes through drastic physical and hormonal changes during pregnancy, and prenatal massage can decrease discomfort while nurturing the mother to be during every stage of her pregnancy.
Keeping the uterus and ligaments healthy and toned during pregnancy is crucial for preventing common complications like incontinence, prolapse, and preterm labor. Yoga and prenatal massage can work together to keep the uterus and ligaments flexible. They also provide relief for your muscles and joints.
Other common discomforts of pregnancy can be reduced with prenatal massage, including back pain, headaches, sciatica, leg cramps, and muscle pains. Even heartburn, nasal congestion, and edema can be reduced. Moms to be who receive regular prenatal massage during pregnancy also have fewer issues with insomnia because of their reduced stress levels and increased relaxation. Just like your yoga sessions will evolve throughout your pregnancy, prenatal massage sessions will also be targeted differently at each stage of pregnancy.
Prenatal massage during the first trimester focuses on addressing pre-existing issues like back, pelvic, or neck pain. With the first trimester comes an influx of hormonal changes, which can lead to headaches, constipation, and morning sickness. Massage can be especially useful for relieving those symptoms.
During the second trimester, your hormones settle down a bit, and the early symptoms begin to fade away. Prenatal massage at this stage focuses on the ligaments that support the uterus and preventing issues like back labor and pelvic pain. Massage sessions can also help to ease tense muscles and improve your posture and body alignment.
Once you enter the third trimester, prenatal massage sessions will be more focused on preparing your body for labor and delivery. Edema and swelling are common at this stage, and they can be significantly relieved by massage. As your uterus grows, digestion and elimination issues are common. Prenatal massage can combat these symptoms while relaxing your muscles to make labor, delivery, and recovery easier.
Chinese Herbs
You may also wish to incorporate Chinese herbs into your daily wellness routine. A Chinese medical practitioner will often recommend herbs as part of your overall treatment plan. Herbs can provide a safe and natural way to treat many health conditions. Chinese herbs can be paired with acupuncture, yoga, and massage for enhanced results.
In traditional Chinese medicine, herbs are used to bring the body back into balance and provide nourishment to the body’s organs. They can also help to counteract the effects of stress. Many acupuncturists will also use herbs to prevent and treat inflammatory issues.
It’s easy to see how combining alternative medicine and yoga can improve not only your yoga practice but your overall health and well-being, too. These therapies all compliment and enhance each other to provide incredible benefits in a safe, natural way.
By Donna Maurer
As an experienced content creator, Donna has covered health and wellness topics for numerous publications. She is a former writer for an alternative medicine clinic and can often be found researching the latest industry approaches and trends. Donna loves sharing the insight she’s learned while on her own wellness journey in the hopes that it will inspire others to pursue a healthier, more holistic lifestyle. Interested in the connection between yoga and alternative health practices? Learn more and practice Yoga & Ayurveda 101, now!
With our modern busy lives, it’s easy to let even the simplest self-care go out the window. It can be tough to find the time to look after ourselves when we’re juggling lots of different priorities. This can leave our own needs at the bottom of the list, and we all know it's hard to get around to those items last on the to-do list.
And we’re talking about the regular, day to day self-care, not the lavish ‘treat-yourself’ social outings, appointments and pamper days that come to mind when you think self-care. If you don’t take the time to look after yourself, you can start to feel very stressed and unfulfilled as well as overwhelmed. But to improve ourselves we must take care of our minds and bodies.
Here’s our tips to create a self-care routine, and ways you can stick to it!
1. Do self-care that works for you
You don’t have to download the latest meditation app if you can’t stand sitting still or listening to soothing music. In short - what works for others might not work for you.
Think about the things you love to do, and look forward to doing when you have free time. If you start a new hobby or activity simply because everyone else is doing it, you’ll end up hating it in no time.
The key to sticking to a self care routine is to fill it with things that you love doing.
Try different ideas that make you happy, like reading, podcasts, exercise, dancing - whatever it is that makes you smile - find time for it!
2. Schedule it in
Planning out your day may seem a little type ‘a’, but if you don’t make time for self-care, you’ll likely never get around to it. Make your chosen self care activity a non-changeable appointment with yourself. Set reminders in your phone, put it in your calendar, whatever it takes to remind yourself to take some time for you.
This could be setting aside half an hour in the morning to cook breakfast, or going to bed a little earlier to read your favourite book. Make sure you stick to your schedule, and plan ahead. This will make self-care easier to fit it in your day.
3. Stay simple
The key to sticking to self-care is to think of it as part of your day to day life - exactly the same as brushing your teeth in the morning, or getting dressed before work. This will help you take the time to look after yourself, and to feel less guilty about taking some time off for just you. Think about how positive you feel when you practice self care , and let that drive you forward in fitting it into your daily routine.
This change in your mindset will really help you to feel less guilty about saying ‘no’ to others in favor of self-care.
4. Be changeable
While it's great to set a schedule, the best self-carers know that sometimes plans change, and we have to move things around. Some days will be easier than others. Sometimes you may just have time for a quick 15 minutes at home work out, others you’ll run laps around the park for an hour. Things will get in the way, and remembering that this is a part of life is a part of making self-care your routine.
Don’t beat yourself up if you don’t have enough time all the time, remember that tomorrow will be a new day! Stay flexible in how you achieve your self-care goals. Perhaps keep a list of a few self-care activities, and pick whichever you have the most time for.
5. Self-care through food
How many times have you worked through your lunch, eating at your desk? Or perhaps you live alone so you watch tv while you eat dinner. Try to eat your food with no distractions, and indulge yourself in the flavours you have created. Being mindful while eating a meal is a great way to partake in a little self-care - bonus points if you made your meal from scratch too!
6. Create a self-care space
Why not create a cosy space in your house just for you? It could be a whole room, or even a small corner of one. Create a zen like space, free of clutter that feels serene. Fill your space with beautiful colours and decorations, candles, pillows and cushions. Make it warm and inviting and personal to you. This will give you a space to escape and take some time to relax when you’ve had a tough day.
7. Get moving
Working out may feel like a chore, but looking after your body is one of the basic methods of self care. Exercise makes your brain release endorphins such as serotonin and dopamine, which work together to make you feel good. Find an exercise you love, it could be dancing, or boxing, or riding a bike! Do it with your friends to enjoy it even more.
8. Get off technology
Taking a break from social media is one of the most modern ways of self-care. Taking some time away from a screen will make you feel refreshed, and focused on yourself, rather than what everyone else is doing online. Social media can lead to mental health issues, and taking a break every now and again is a healthy way to do some self-care.
Practice yoga for self-care right now!
Yoga for Healthy Backs 2 with Claire Petretti Marti
Breath and Body Work with Pradeep Teotia
Self-care is a priority, not an after-thought.
Yes, you come first. When was the last time you were on a plane? If you were actually paying attention to the safety presentation before take off, you’d recall that the flight attendant always advises each passenger to place their own oxygen mask on first, even before their child’s. The message here, like our theme this week, is that taking care of yourself first is key before you can help anyone else.
Do you ever feel guilty if you take time to go get a massage or put off a work call until after you’ve practiced yoga or worked out? Or how about feeling somehow naughty that you took a nap in the middle of the day instead of going to get your car washed?
As yogis, we often consider ourselves experts in self-care when often, we are the ones focused on caring for others, and our own needs are at the bottom of the list. We get it: we are all busy and juggling responsibilities. Problems arise when obligations to your work, your family, your cat or your dog, supersede your obligations to your own health and well-being. It’s time to put yourself first before you burn out and can’t show up in your life at your best.
Shifting your perspective to view self-care as a necessity and not a luxury is all you need to do for a happy, healthy lifestyle. We’re here to help with some great new practices that will have you feeling balanced in no time.
This week's new yoga classes offer a focus of self-care and self-love each expressed in a unique way. So, whether it's relaxing more, breathing mindfully, enjoying more massage in your life, or relieving any back pain, we’ve got you covered.
So, come on, create some new self-care yoga rituals with us and enjoy the ripple effect on your entire life when you’re feeling your best. No guilt allowed!
1. Shy Sayar - Therapeutic Yoga Massage Techniques
2. Jackie Casal Mahrou - Evening Relaxation Yoga
3. Claire Petretti Marti - Yoga for Healthy Backs 2
4. Pradeep Teotia - Breath and Body Work
Winter is (finally) coming to an end here in Colorado and the rest of the Northern Hemisphere, and if you’re like us, you might be looking for new recipes to get out of a meal-planning rut. This time of year, it can be easy to fall into a routine of go-to meals and start craving some variety in your diet. We’ve got a perfect recipe for you! This dish is warming, nourishing, full of flavor, and stars a fish high in nutritional value – Halibut!
Halibut is high in brain-boosting omega-3 fatty acids, plus it’s a great source of essential vitamins and minerals including magnesium, selenium, phosphorous, and vitamin B. As for taste, halibut is a tender and neutral white fish that is delicious when paired with this flavorful, warming sauce. You can pair this dish with roasted vegetables like carrots or cauliflower or over an abundant pile of fresh or sautéed greens (our personal favorite!).
Because we keep winter squash off our plates during the cleanse, this recipe is part of our 80:20 Lifestyle Program.
We hope you enjoy this recipe! Do you have a favorite recipe you’d like us to give a healthy makeover? Let us know in the comments below. We love hearing from you!
With love,
Coconut Glazed Halibut with Butternut Curry Sauce
Yield: 4 servings
4 TB. coconut oil, separated ½ yellow onion, roughly chopped 2 cups butternut squash, peeled and rough chopped 2 tsp. yellow curry powder 1 14 oz can full fat coconut milk 4 4-oz halibut fillets, skin optional* 2 large bunches of Swiss chard, remove stems, roughly chopped 2 TB. coconut aminos Pinch of sea salt
Instructions: To make the butternut puree, add 2 tablespoon of coconut oil, chopped onions and butternut squash to a medium-sized skillet. Sauté on low until squash is tender but not very brown, stirring regularly. Add curry powder and coconut milk. Carefully transfer to a blender. Puree until creamy. Add a pinch of sea salt to taste.
To make Swiss chard, heat 1 tablespoon of coconut oil in a large pan, add chopped chard. Sauté until wilted and tender. Finish with coconut aminos, adding more to taste.
To prepare the halibut, heat a cast iron or nonstick skillet to medium-high heat. Season halibut with salt on each side. Add 1 tablespoon of coconut oil to the pan followed by fillets. Cook until opaque in the center, about 3-4 minutes per side depending on thickness. Avoid over flipping, let fish cook until finished before turning it to avoid the fish falling apart.
To assemble serve a generous amount of the butternut curry puree on the bottom of the plate or bowl followed by a heap of greens, top with halibut.
Optional: Garnish with sprouts, pea tendrils, reduced balsamic or roasted vegetables.
*NOTE: Sometimes halibut can be hard to find. Feel free to substitute your favorite white fish in place of the halibut if needed.
Practice yoga for greater vitality and health now, featuring Jo of the Conscious Cleanse!
Many things change as you grow old, your sexuality being one of them. The sex drive you had in your 20's is not the same as when you have in your 30's, 40's, and 50's.
In your 30's and 40's, you are might be busy with raising the kids and working to secure your financial future that you hardly have any time to concentrate on your sex life.
You might not prioritize your sex life at these stages and might not notice the changes until it hits you in the face. In your 50's and beyond, with your kids most likely being out of the house if you have children, you can now focus on yourself, and that's when most women recognize the changes in their sex drive.
Causes of low sex drive and how to enhance your sexuality while aging.
There are lots of reasons why your sexual desire declines as you age including fluctuations in your hormone levels, illnesses, job stress, and relationship issues. There is no need for worries though, and you are not alone. Having low libido as you advance in years is normal, and many women experience it. Nonetheless, it doesn’t mean that you can't rekindle the fire in your sex life.
Read on to find some these unexpected ways to enhance your sexuality while aging.
Mind-body loop
A woman’s body undergoes many changes as she grows old. Poor body image for most women is one of the leading causes of low sex drive and lack of confidence in the bedroom. Get the negative thoughts about yourself out of your head. As Nicole Kidman says, beauty is about how you feel inside not how you look on the outside.
The journey to loving your body starts in your head and heart because your state of mind affects your ability to be sexually aroused. What you convince your brain is what you believe. Any person who has ever struggled with self-esteem issue knows that getting rid of the negative thoughts is not easy. However, when you encourage pleasant thoughts often enough, you begin to accept yourself the way you are and believe that you are desirable.
Communicate with your partner
Although sexual desire declines with age, this can also be due to problems in the relationship. There is more to sex than just the act. Sex is about intimacy.
Talk to your partner about any insecurities and frustrations you might be having or any other issues in the relationship. It is difficult to be in the mood to engage in intercourse when you are holding resentment towards your partner. Couples who talk about sex have been said to have better sex. Opening up helps couples remain emotionally connected.
Determine what works for you
We all would like to remain young and energetic, but age catches up with us. Many celebrities go to various extremes to stay youthful.
Understand that your body will not be as comfortable in some sex positions as when you were younger. Find the ones that work for you, preferably the sex positions for couples over 50 years of age. You do not have to practice the entire Kamasutra to enjoy having sex. But trying as many as you can until you find the ones that are best for you is going to be fun.
Adopt a healthy lifestyle
Most of us have felt self-conscious at some point in our lives. This feeling may become amplified with all the body changes you are going through and might affect your sex life. Follow the example set by Jennifer Aniston and Halle Berry who do intense workouts to keep fit and stay in shape; you can't even tell that they are in their late 40's.
If you aren’t a big fan of your body right now, start leading a healthier lifestyle by starting an exercise program, eating healthy balanced diets, getting enough sleep and investing in safe skincare products. As Cindy Crawford says, to look good as you age, you have to eat right, drink water and stay active.
Be spontaneous
Most times when you do the same thing too many times, boredom is bound to set in. The same thing happens in marriages, especially monogamous ones. You have been with your significant other for many years, and sex could start to feel routine and boring. Change things up a bit to spice up your sex life.
If your partner is the one always to initiate the sex, then maybe it’s time you took some control. Go on romantic getaways to enjoy time alone with your significant other away from the stress of your job and other external factors. Surprise your partner by wearing sexy lingerie every once in a while.
Aromatherapy
If you find it challenging to get in the mood for sex, then the therapeutic effect of essential oils might be just what you need. Sexually stimulating oils such as lavender, jasmine and clary sage can create the perfect calming mood to enjoy some sensual lovemaking. Leah Vautrot, an aromatherapist, recommends using aromatherapy for couples who would like a better sex life. This method stimulates all your senses preparing you for a night of romance.
Your 40's and 50's can be awesome, as can be witnessed by looking at some celebrities who have aged well such as Jennifer Lopez with their killer bodies. While advancing in age, your body undergoes a lot of changes that affect your sexuality. It is not uncommon for women to lose their sexual desire while aging. However, you can use the many techniques available that can help enhance and maintain your sexuality. Every woman should be able to enjoy sex even in later years. By Kevin Whalez
Kevin Whalez is a relationship coach specializing in breakups and divorce and a freelance blogger as well. He is into writing articles where he shares recommendations on how to handle mental and health issues. He currently runs Potency Up resource.
Want to have better sex? Practice Yoga for Better Sex, to enhance your sex life while aging, right now!
Yoga for Better Sex with Claire Petretti Marti
We all know that a good posture gives us a taller and more elegant look, but standing straight can also do wonders for your health.
Did you know your posture affects your digestion, breathing and how well we move? That’s not to mention the ways it can boost your confidence. However many of us lack a good posture. It can be easy to slip into bad posture habits, through weakness, pain, and routine. There’s many ways you can be adding to bad posture without knowing it.
Here are some of the common causes of bad posture, as well as some tips to counter them!
1. Slouching
While you may be comfortable slouching in a chair, over time this can strain your muscles and lead to bad posture. This can also increase tension and cause pain. Try to get in the habit of not slouching and sitting up correctly. Sitting on the edge of your chair will help to fix this, as it will cause your core muscles to activate, keeping you straight. While this might be uncomfy at first, this is because your muscles need to be conditioned to support you. Exercises like planks and bridges that strengthen your core and your glutes will help you to stop slouching.
2. Sticking your bum out
Some people suffer from something called hyperlordosis. This is an inward curve of your lower back that causes your bottom to stick out. This can lead to poor posture. Wearing heels can also cause this type of bad posture. You can fix this by doing more core exercises, and making an effort to stand up straight. Imagine a string attached to the top of your head pulling you upwards. This will help keep your body in alignment, to maintain your spines natural curves. Keep your shoulders back and relaxed, pull in your belly button, and try to balance your weight evenly between your feet.
3. Flat back
Standing with your pelvis tucked in, creates a straight lower back which can cause you to stoop forwards. This can cause pain when standing for a long time. This bad posture is caused by imbalances in your muscles, and sitting down for too long. If you suffer from a flat back, you might also notice neck strain. You can correct this by strengthening your shoulders, and doing back extensions. Chest stretches, pull ups, and back extensions are easy ways to remedy a flat back.
4. Putting weight on one leg
Most people tend to balance their weight unevenly between their feet when standing for a long period of time. While this can be comfortable, you’re actually using excessive pressure on one side of your hips and lower back, instead of using your core to keep you up. This can lead to muscle imbalances, and strain in the lower back. Carrying weight on one side can also cause this. Remedy this by consciously standing with your weight on both legs. Side leg raises and other leg exercises can also help to fix muscle imbalances in the hips.
5. Text Neck
Hunching over a keyboard or a phone, and leaning your head forward can be caused by a weak upper back and a tight chest. This can lead to a rounded upper back, and shoulder stiffness. The best way to remedy this is to keep your head upright, and do upper back, shoulder and neck strengthening exercises. These can be something as easy as neck stretches at your desk, but pull ups and chest stretches can also help.
6. Sticking your chin out
Pushing your chin out can cause bad posture as you end up leaning forwards too much. This can be caused by sitting too low, or having a screen too high - a common problem if you work on a computer each day. Adjust your seating so your eyes are aligned with your screen, which will avoid you leaning forwards or sticking your chin out. Try a laptop or desktop stand rather than placing it directly on your desk. This will help to keep your head level, and avoid your spine flexing for too long. You can also fix this problem by rolling your shoulders back and down, and pulling your core up, and lengthening your neck upwards, tucking in your chin.
7. Rounding your shoulders
Standing with your shoulders rounded can be caused by too much chest strength combined with weak muscles in the upper back. If you have rounded shoulders, your knuckles will face forward when your arms hang naturally by your side. Doing workouts that will strengthen your core and upper back will help to remedy this cause of bad posture.
8. Holding your phone
If you habitually hold your phone between your ear and shoulder can cause strain on your neck and shoulders, as these muscles aren’t meant to hold this type of position for a long time. It can cause strain on your muscles, and lead to imbalances between the sides of your neck. Try to get into a habit of using your hand to hold your phone, or even switch to a hands free device. Neck rotations and stretching between each side of your neck can help to ease any stiffness caused by holding your phone this way.
Remember, yoga is a great way to strengthen your core and help your posture. Take a look at some of our yoga classes and programs, and start your practice to better posture today!
Throat Chakra Flow with Cicily Carter
Full Wheel: Saying Yes from Your Heart with Rob Loud
Yoga’s benefits are all-encompassing. This ancient practice affects our entire body, mind, and heart. Yoga can be approached in hundreds of different ways and can be utilized for specific areas of focus. This week, we’ll focus on how yoga benefits the upper body and that includes not just muscles and bones, but your four higher chakras or seats of higher consciousness.
Many of us sit at the computer, drive a lot, stare at our smartphones, and as a result, our shoulders begin to round forward, proper posture disintegrates and we can actually become more closed off in our emotional expression. By focusing on asanas that open up the heart, shoulders, throat, and neck, we not only improve our posture, but we learn to keep the heart open and to communicate with truth and kindness.
So yes, you can loosen up the physical tension and tightness that plagues you, improve your posture, and get rid of aches and pains. But the benefits go deeper by balancing out your Anahata or heart chakra, Vishudda or throat chakra, Ajna or third eye chakra, and Sahasrara or crown chakra.
The Anahata Chakra is considered the seat of love and compassion. When you experience fear or are finding it tough to forgive someone who harmed you, you can feel emotionally blocked and experience physical pain in your heart and lungs. Backbends and arm balances are great postures to help you breathe easier and regain that loving feeling.
The Vishudda Chakra is associated with your ability to listen and express your true voice. When you’re experiencing pain in your neck or are having a tough time communicating authentically, postures like plow, shoulder stand, and fish pose can help bring you into balance.
The Ajna Chakra is commonly known as your Third Eye and “command central.” It is the seat of your higher self. Once your heart is open and your communication more direct, it’s time to clear your mind and raise your consciousness. Spending time cultivating clarity helps you transcend distraction and reactiveness. Asanas like Balasana or Child’s Pose stimulate the Ajna Chakra.
Next, the ultimate Chakra is the Sahasrara. It’s located at the crown of your head and is depicted as a thousand petal lotus. It is believed to be the direct link to unconditional love and the divine. Headstand, Savasana, Tadasana, and Meditation all aid you in finding your karmic relationship with the universe.
Are we saying you’ll achieve Samadhi or enlightenment from this week’s classes? Perhaps you’ll catch a glimpse, but more importantly you’ll be focusing on creating an open heart, truthful communication, a clear mind, and relieving stress and tension. Enjoy!
1. Bhavani Maki - Clearing The Heart and Unloading The Shoulders
2. Cicily Carter - Throat Chakra Flow
3. Rob Loud Full Wheel - Saying Yes from your Heart
4. Kyle Weiger - Arm Balancing Workshop 5 - Forearm Stand
My recipes are usually very straightforward and quick, only containing a few ingredients and not many steps.
For me, the current recipe categorizes under simple recipes too, but it does require quite many steps, especially if you also decide to prepare your own sauce and haven’t precooked the lentils in advance.
I usually cook a large batch of lentils, chickpeas or beans over the weekend and then use them during the week in different recipes – it is an excellent way to save time during the busy working week and always prefer cooking my own legumes over the canned versions.
Talking about the canned versions, this recipe uses quite an unusual ingredient that is canned because it is difficult if not even impossible to get fresh one outside of Asia. I am talking about the king of fruits – jackfruit!
Jackfruit is a huge fruit mostly grown in South-East Asia, and I fell in love with it there. It is enjoyed raw as a dessert, but it is just fantastic in savory preparations too. Of course – the fresh version is always better than canned options so if you can find it I highly recommend using the fresh one, then it needs to be stewed until soft (I am not in a position of giving clear instructions on this one, since I have ever only cooked with canned version myself).
Its texture is compared to pulled pork, so it is often used as a replacement for meat in vegan dishes. If you do like the soft stringy texture of pulled pork, but prefer a plant-based option – give jackfruit a go! Unfortunately, it is not very high in protein so in my recipe I decided to combine it with nutritious lentils and I am more than happy with the result.
And the enchilada sauce – could you imagine it is so simple to prepare it yourself?
Lentil-jackfruit enchiladas
Cooking time: 50 minutes
0.5 cups puy lentils
1 onion
1 jalapeno
1 tsp ground cumin
Oil for frying
1 can of jackfruit
1 capsicum
2 cups enchilada sauce (homemade or store-bought, I prefer using my own)
4 tortillas
3.5 oz (vegan) cheese
Fresh coriander to serve
Enchilada sauce (for those who prefer homemade stuff)
3 tbsp mild tasting oil
3 tbsp flour
1 tbsp ground paprika
Chili flakes to taste
1 tsp oregano
1.5 cups vegetable stock
2 tbsp tomato paste
7 oz crushed tomatoes
Salt to taste
Directions:
Enchiladas
Boil the lentils in salted water until tender, but not mushy.
Preheat the oven to 200C/390F.
Chop the onion and the jalapeno and fry with the cumin and a pinch of salt over medium heat until the onion looks translucent and the whole room is full of wonderful aroma.
Add the drained jackfruit and capsicum to the pan and fry occasionally stirring for about 5 minutes until the capsicum softens and jackfruit falls apart slightly.
Then add the lentils and 1/3 of the sauce to the pan, mix, taste and season a little more if necessary.
Cover the bottom of a baking dish with 1/3 of the sauce.
Divide the filling between 3 tortillas, roll them up and place to the baking tray so that the seam stays on the bottom.
Cover the rolls with the rest of the sauce and sprinkle with the (vegan) cheese.
Bake the rolls for about 20 minutes until they are lightly crispy.
Enchilada sauce (which I recommend preparing at home):
Mix the seasonings and the flour.
Heat oil in a smaller pan. Add flour mixture to the oil and heat it for 5 minutes, continually stirring.
Add the stock and keep stirring on medium heat for about 2-3 minutes until the sauce thickens.
Add the tomato paste and crushed tomatoes to the sauce, mix everything together and adjust the seasoning again.
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!"
should / verb
1.used to indicate obligation, duty, or correctness, typically when criticizing someone’s actions.
”he should have been careful”
It’s just an idea, right? A concept? A word in the dictionary?
I’m not sure what sparked my interest in how “should” or “shouldn’t” plays a role in my life, but it crosses my mind daily now.
A couple of months ago, I had come back from vacation and had planned to go to a 3-day yoga workshop a couple days later. The person who was hosting the workshop (an acquaintance) was from out of town and I had told them that I would attend.
The first day of the workshop rolled around and I was feeling a lot resistance towards going. I was still tired from my trip and I was feeling low on cash. I started to feel my inner body begin to clench and this workshop was feeling like a chore. I couldn’t figure out why I was experiencing so much dis-ease. I decided that I wouldn’t go to the first day and I’d go the second. Day two rolled around, I didn’t go, day three…you get the idea. I felt like I had bailed.
I felt guilty. I felt unreliable. I felt like a bad student. But, BUT–I didn’t want to go! Then it hit me!
I didn’t want to go and that’s okay. It’s okay to not do things that you don’t want to do and you don’t have to explain yourself to anyone.
I had this idea in my head that I “should” go, I was “supposed” to go and because I didn’t follow this story I had created in my head, I felt guilty. That’s when I started to look deeper at the idea of SHOULD.
Many of us see and feel should in our whole being as belief! A truth. I think we all have a different relationship with should. A lot of people do things or say things according to what they believe they should or shouldn't do.
They lose their authenticity and the opportunity to get to know who they are and what they want because of these beliefs, most have been raised with. For example, “I shouldn’t eat any more”, “My body should look a certain way”, “I shouldn’t act like that” OR “I should go to that yoga workshop”.
However you look at it, they all disconnect us from the harmonious state of being, from the birthright that we all have to be as we are. Exactly as we are. Unapologetically as we are.
Should is actually could, not some invisible force from the universe putting moral pressure on us to stray a certain way. The “pressure” is imaginary, made up in our heads.
Because I have a natural rebellious side to me, I don’t usually do things that I don’t want to do, but as I mentioned before, I do feel guilty. The guilt was what weighed heavy on me.
I felt guilty for not doing things that I believed I should do and man was that getting old!
I’ve become very familiar with the feeling of guilt over the years and now that I know where it stems from; SHOULD.
I have been working to rewire my relationship to it. Now when I come across something that I don’t want to do or support, I recognize that nagging “but you should! Society/your friends expect you to!” belief, and I choose to believe something different.
I choose to believe that it’s my life and I can do what I want to do and not do what I don’t want to do. It’s really that simple!
Not to say that I don’t struggle with it anymore, but I know I don’t want to live my life based off beliefs that make me feel like crap (to any extent!). You will probably disappoint people along the way but at the end of the day, whose beliefs do you want to live up to?
You can create your own world of could and it’s allowed to change and evolve just like you do. Should is just a box of black and white suffering that will keep us feeling claustrophobic in our own minds and hearts with no hope of expansion. Don't waste your life, and stop feeling guilty about things you think you're supposed to be doing.
We obviously need to practice love and common sense while breaking free from the chains of should or we could get ourselves into trouble depending on the situation, but I hope that we can all start small and enjoy the freedom of being.
Ask yourself, “Do I feel like I have to do this or am I choosing to intentionally?” Is this something I actually want to do?
By Erin Wimert
My name is Erin and I have been teaching yoga, barre and fitness classes for the last nine years in both Denver and San Francisco. I specialize in Vinyasa (Beginners-Advanced), Yin Yoga and Yoga Nidra and I run the teacher trainings for the barre program at Endorphin in Denver, Colorado. I have trained with and am deeply influenced by Annie Carpenter, Amy Ippoliti, Jason Crandell and Jeremy Wolf. Through my study of the mind and body, I feel that I’m able to provide detailed yet accessible alignment cues in any style of class to create purposeful adjustments- improving safety, efficacy, and overall physical and mental performance.
Practice yoga and barre with Erin right now! Because you can, not because you feel like you should!
Being Your Best with Erin Wimert
Cardio Barre with Erin Wimert
If you look at the lifestyles of highly successful people, you’ll realize that they’re not that way by accident, or by luck. They’ve learnt to make all those successful, proactive and useful behaviors a habit.
Whether it’s waking up early to have more hours in the day, getting a work out in each day, taking the time to focus on self improvement, reading more, drinking less… the list can go on, but the one thing all these healthy habits have in common, is that it takes time for them to become a daily aspect in your life.
If you’re thinking of making a small change to take on a healthy habit, or you’re thinking of something a little more life changing, hard work, effort and dedication are the things you need to achieve your goal.
But just how long does it take to form a new habit - or stop a bad one?
A quick internet search, will tell you it takes 21 days to form a habit. This is a popular myth that still rings in people’s brains today. This can seem a little ludicrous if your habit is something big or life changing. Can you really pick something up in less than a month?
The real figure can be a lot longer than that. In 2009, a researcher at UCL, Phillippa Lally, published a study about how long it takes to make a new habit. She found it took on average 66 days to form a habit, three times as long as the mythical 21 days! She also found that habits that took harder work took longer to pick up, with some people taking 254 days to form a habit until it became second nature. But what makes a repeated behavior turn into a habit?
Habits are behaviors that you perform on autopilot, purely because you have performed them frequently in the past. A repetition of a behavior eventually creates a mental association between the cue and the action. So when the cue is stimulated, the action is performed without thought. When you can do this, you’ve picked up a habit!
In Phillipa’s study, although the average length of time for actions to be performed without thought was 66 days, some people picked it up in as little as 18. And some as long as 254 days!
The key from the study was that to adopt a new behavior and perform the actions without thought - making it a habit - is to stick with it. This is where the myth of 21 days can be disheartening, if at day 21 we’re still dragging ourselves out of bed for a morning run, craving that cup of coffee, or not reading a book every day - or whatever the habit you want to pick up is! Creating a habit isn’t designed to be easy - especially when our brains are wired to do what comes naturally. It’s hard to let yourself slip in the consistency of creating a new habit.
To help, here are 8 tips to form new habits, and help you stay on track. 1. Commit to small timeframes
If you tell yourself your goal to start a habit is never ending, it can be a little daunting. Try tackling it in smaller time frames. Tell yourself, if you can make it through a month, you’ll do another month, then another, then another - before you know it your habit will be automatic. 2. Make it a daily thing
Consistency is key! Make sure you do your habit every day for it to stick - it will be harder to pick something up if you’re only doing it every week, or every few days. These activities will be harder to stick to as a habit, so trying it everyday, at least for the first month, is the way to go.
3. Make it simple
Don’t try and pick up something life changing in one day. It’s easy to set your sights high and take on more than you can chew. Build yourself up to your larger goal, and break your habit down into manageable chunks based on what is realistic for you.
4. Keep reminding yourself
Check in with yourself often so you don’t forget your commitments. Put reminders on your phone, tell your friends to give you a nudge. Whatever you need to keep on track. If you miss a day or so it could impact you picking up a new habit. Consistency is the key!
5. Do it with a friend
Keeping a habit is easier when you have someone else along for the ride. It gives you a little more accountability, and also you can motivate each other along the way.
6. Trigger yourself
Form a trigger by giving yourself a ritual to use right before doing your habit. Whether this is waking up to a certain alarm, or snapping your fingers if you feel like picking up a cigarette, your trigger will help to reinforce your habit in your brain.
7. Accept your imperfections
Picking up a new habit is hard. You’re not going to get it straight away, or be successful off the bat. As long as you keep trying, you’re on the right track. A great tip is to forgive yourself for any hiccups, and expect them when you set off.
8. Remove temptation
Change your environment so you won’t be tempted to go back to your old habits or get distracted in your pursuit to pick up new ones. This can mean throwing out unhealthy foods if you want to eat healthy, filling your house with books if you'd like to read more, or cancelling streaming services so you can focus on something that isn’t a screen. Doing this at the start will help you avoid giving into temptation later, when your willpower may waver.
Make yoga a new healthy habit of yours now, even if you're brand new, with our Beginner Yoga 101 series below, and over 1600+ other top online yoga classes on YogaDownload.com.
After last week’s celebration of the Equinox and official change of seasons, we figured it was the perfect time for a two week Yoga Challenge.
Why not harness the power of Mother Nature to boost your motivation and discipline? Whether you already practice yoga daily or if this is a big change to your routine, participating with yogis around the globe in a supportive environment will help you feel healthier and happier. You’ll even receive inspiration, structure, and goal setting techniques with life coach and YogaDownload teacher Elise Fabricant.
Transformation isn’t easy, but we do have the power to make shifts in our thoughts, emotions, and physical strength and flexibility.
Change doesn’t happen overnight, which is why we’ve carefully chosen two weeks of yoga classes to keep you engaged, excited, and on track. You’ll have a choice of two different practices each day or if you’re feeling super-motivated, feel free to do both daily classes.
What are some of the benefits you should anticipate during this two-week challenge besides growing stronger, more flexible, and balanced?
You’ll be boosting your self-confidence by committing to step out of your comfort zone. We’re not going to lie, there will be days you don’t want to press play and will have to dig deep. But the more you stoke your inner fire, the more you’ll see what you can achieve. In yoga, we call this quality Tapas or the cultivation of self-discipline.
This process isn’t simple nor is it easy, but consistent practice is the only way to effect change.
It all starts with your mind. Yoga, at its essence, is about learning to quiet the mind. Yoga Sutra 1.2, Citta Vritti Nirodhaha, translates that yoga is learning to direct your thoughts where you’d like them to go or calming the “monkey mind.” Imagine your brain is a windowless room filled with a pack of wild monkeys. Meditation and yoga will help you quiet those cheeky little rascals down, at least for a little while.
With our challenge, you’ll not only feel more fit and flexible physically, you’ll become more grounded, calm, and positive inside. Whatever you feel you need to work on will be impacted! The benefits are inextricably linked so, no matter what your WHY is for this challenge, you’ll reap all of the benefits. Join your global yoga community and let’s make the shift together.
You'll be able to sign-up for this 2-week Yoga Challenge for Body & MInd.
With the change of seasons coming, it’s as good a time as any to make healthier choices. The sad fact is that we tend to associate healthy changes with deprivation and there’s really no need for that!
At the Conscious Cleanse, we know that even a slight shift in perception is enough to help us embrace change, not with fear, but with excitement. And that’s where our featured recipe of the week comes in.
Many of our cleansers absolutely L-O-V-E cheese and can’t imagine going a single day without it! That is before they found the Conscious Cleanse.
Sound familiar?
Dairy, and cheese specifically, is one of those big indulgences that so many of us have a hard time leaving behind. Ironically it’s also one of the foods that can cause the strongest and most unpleasant reactions! I don’t know about you but I’m thinking hives, gas, bloating, acne and a runny nose might not go with my outfit – not to mention my health goals.
The trick to making long lasting lifestyle changes is to simply find a healthier vegan cheese option that you love just as much. When I first started this cleansing as a lifestyle journey, I went from eating all types of cheese to only fresh goat cheese. We have a Boulder-based goat cheese company here called Haystack that I’m obsessed with, and that’s where the inspiration for this Roasted Garlic and Herb Cashew Cheese log came from.
Are you one of those people that L-O-V-E-S cheese? Be sure to try our Conscious Cleanse makeover below. Is it just as rich, creamy and delicious as the real thing? Be sure to leave me a comment below.
With cheesy love,
Roasted Garlic and Herb Cashew “Cheese” Log
Yield: 1 4-6 inch log
1 cup cashews Filtered water, enough to cover and soak cashews Olive oil for drizzling 1 head of garlic ¼ tsp. sea salt 1 TB. lime or lemon juice (If you have unpasteurized sauerkraut you can use the liquid from that too) 1 TB. fresh chives, chopped 3 TB. mix of fresh herbs, chopped (thyme, oregano, chives, parsley, cilantro, rosemary, dill, etc.)
In a medium bowl, add cashews and enough filtered water to cover the nuts. Soak for at least 4 hours or, preferably, overnight.
Preheat oven to 400o F.
Slice the top off the whole head of garlic, exposing each clove. Leaving the head of garlic intact, remove any loose or papery skin. Drizzle with olive oil and enclose head in a piece of aluminum foil. Roast until the cloves are lightly browned, about 20-30 minutes. The garlic is finished roasting when the center cloves are soft and easily pierced with a fork.
Once the garlic is cooled enough to touch, pluck or squeeze each clove out of its skin and into a food processor fitted with an S blade. Drain and rinse cashews. Add cashews and sea salt to the garlic in the food processor. Blend for about 15 seconds before scraping the sides down. Continue blending. Add lime juice and blend until creamy.
Scrape “cheese” into small bowl and fold in 1 tablespoon of chopped chives. Once mixed, add the dollop of “cheese” to the middle of a large square of wax or parchment paper. The “cheese” will be slightly sticky and soft but it should easily form into a 4-6 inch log. Use the paper to help shape the log. Wrap the paper completely around the log, fold the ends in, and place in the refrigerator for at least 1 hour.
After an hour, take the log from the refrigerator and unroll. Sprinkle the fresh herbs onto paper and roll the log back and forth across the herbs, adding more, until the log is entirely coated in herbs. Re-roll the log and refrigerate for another half hour, or longer, depending on firmness desired.
To serve, drizzle with olive oil (optional) along side sliced veggies.
Store “cheese” in the refrigerator (wrapped first in paper and then in an air-tight container) for up to 3 days.
Some people feel as if there is nothing that can be done when faced with certain difficulties. However, there are those of us that always search for solutions when the going gets tough, and, eventually emerge as winners to whatever obstacles life puts on their path.
Modern life pushes us to fulfill different challenges. Things like creating a successful career, having a happy marriage, maintaining solid friendships, good health, and a positive outlook are things most of us would like to achieve and experience.
Oftentimes however, we give priority to certain parts of life at the expense of others. The goal then, is finding balance and live in an energy of joy, regardless of the circumstances.
The ones who are brave and persistent enough, can cope with the sometimes rapid rhythm of life, and compose a happy melody through which they dance throughout their lives. On the other hand, there are people who struggle more, and sometimes need more effort and guidance to change their state of mind and finding their own optimal rhythm.
When we talk about a happy life, it's not just about the external circumstances. There is also a spiritual aspect that cannot be easily seen or completely explained by logic alone.
This kind of inner happiness transcends momentary successes, but a spirit of joy that lasts throughout a whole lifetime.
By changing everyday habits and practicing simple methods, your body can also be physically healed, which will contribute to creating an inner sense of happiness. Sometimes to create more happiness, all you need is little changes to your daily life. Sometimes the changes needed are bigger, but wherever you are on your journey, the path to changing your life for the better, begins with the first step.
Here are 5 simple and easy to implement tips to have a magnificent, happy and healthy life:
1. Eat Food from Nature
Healthy, balanced and optimal nutrition is essential for everyone, especially for children who develop eating habits from an early age. Food is the only source of energy for the human body, which is also needed for all life functions and in the growth and development of all life stages. Therefore, the link between food, health, and happiness is inevitable. An Australian study involving more than 12,000 examinees showed that happiness and environmental satisfaction are increased by eating more fruit and vegetables.
The same result was apparent in a study involving Iranian students. According to the results, the happiest participants shared the same eating habits. On the whole, they ate breakfast every day and more than 8 snacks that included fruits or vegetables.
We all know that eating healthy has physical benefits, but it also reflects on the mental health, making us both healthier and happier.
2. Have a Pleasant and Proper Sleep
Sleep plays an important role in creating a healthy and happy life. That is why a certain part of the way you feel when you are awake depends on the quality of your sleeping routine.
Sleeping affects your brain and helps it generate and remember new information the next day.
Researchers have shown that sleeping impacts learning as well. Namely, a person who does not sleep sufficiently cannot focus his attention and therefore cannot learn effectively. In addition, the dream itself has a major impact on memory recovery, which is an essential part of learning. About the importance of sleeping and the benefit of the overall physical health also speaks the National Heart, Lung and Blood Institute. According to them, sleep regulates hormone balance in the body that prevents physical illness like obesity and reduces the risk of heart disease, renal disease, high blood pressure or stroke.
3. Meditate to Weed out Negative Thoughts and Create Positive Ones
Meditation can contribute to daily joy and happiness if it is applied regularly. Meditation and different breathing techniques are powerful means for removing stress and controlling your brain. Bad thoughts that can take up space unconsciously, can be spotted and cleared, using meditation.
Through meditation, you also improve your ability to concentrate. Through meditation a complete sense of deep peace is possible. In the era of technology, research has shown that many mobile apps are a source of unhappiness among young people. Fortunately, there are apps like YogaDownload, designed for peace and tranquility of the mind, and make a yoga and meditation practice easier, deepening a sense of happiness in the process.
4. Exercise
Physical activity is a fundamental function of every human body. It is important and crucial when it comes to physical health. The benefits of physical activity include reducing the risk of cardiovascular disease, diabetes, some forms of cancer, and the reduction of mental illnesses, including the reduction of the effects of Alzheimer's and anxiety disorders.
Many studies suggest that the period spent in a sitting or lying position should be minimized in order to protect our health. The time spent exercising contributes to increasing the levels of dopamine that are needed to make us feel happier and less stressed.
5. Connect and Communicate
It can be verbal, non-verbal, individual, mass, or interpersonal, but there needs to be some sense felt connection for sustainable happiness.
Aside from fun and productivity, human connection improves mental and physical health as well. Good communication is a fundamental part of healthy relationships. Becoming a better communicators, improves the quality of your relationships and makes your life even more fulfilling.
Good communication and connection with others is also important for finding solutions in specific situations, building trust and feeling harmony, that contribute to experiencing a happy life.
By Marquis Matson
Marquis Matson is a blogger, entrepreneur, and writer at Jinglow. Jinglow empowers you to customize your mindfulness experience, change your thinking, reduce anxiety, relax, and motivate you to be the best you can be.
Move your body and practice yoga for more happiness, right now!
The Conditions for Joy with Christen Bakken
Both the Spring and Autumn equinox signify great change. Our clocks change, the weather changes, and we’re getting prepared for summer or winter. While the equinox signifies the start of hot weather, or cold winters, don’t forget to take in the beauty of the season, rather than looking further ahead.
There’s plenty of beautiful sights to take in around spring and autumn, especially in nature. We’ve put together a list of the best places to take in the seasonal changes this year, wherever you are in the world.
Whether you are in the Southern Hemisphere enoying the crisp golden magnificence of Autumn, or welcoming the sunshine and new seeds of Spring in the Northern Hemisphere, this list has the world's best places to witness the changes in the season.
Tokyo, Japan
When you think of spring blooms, you think of pink cherry blossoms, and there’s only one place that springs to mind as the source of sakura trees. Tokyo in Japan celebrates cherry blossom season like no other. The whole country gets involved with festivals following the blooms across as they blossom. The word ‘hanami’ means the viewing of cherry blossoms. If you want to get involved, the best time to visit is mid-march, with blossoms in Tokyo set to flower around 22nd-29th of the month. Head to Shinjuku Gyoen, a park with over 1,000 cherry blossom species, or to Yoyogi park if you want to picnic around the flowers. The Nakameguro neighbourhood also makes for a visual treat in spring - the cherry trees lining up the river are a stunning sight.
Lisse, Holland
The Dutch tulip fields are another spring sensation that you need to visit at least once in your life. The Netherlands are famous for their tulips, and the colourful bulbs in Holland are a great way to celebrate the seasonal change and appreciate nature. Lisse is the place to go, just south of Amsterdam, as it’s home to one of the best flower gardens in the world - Keukenhof.
Hire a bike and cycle around the fields to take in the sight fully. The flower gardens are only open from the end of march to the middle of may, so make sure you check your dates before heading over. The best time to visit? The end of April is when all the tulips are usually in bloom.
Armidale, Australia
If you’re in the Southern Hemisphere, Autumn will be arriving. Yes, this means longer nights and shorter days, but take some time to appreciate the seasonal change, and the beautiful fall leaves that accompany it. Armidale, Australia, is one of the best-known cities for Autumn beauty. With stunning tree lined historical streets, and countless local parks and gardens, it’s the perfect destination for a trip to see Autumn arrive. Try to visit during the Autumn Festival, or else drive out to the Wollomombi Falls to fully immerse yourself in nature.
Orange, Australia
Another Australian gem for seasonal beauty is Orange in New South Wales. It’s name is fitting, as every Autumn the trees become golden and bronze with fall leaves, lining the streets. There’s over 40 vineyards in Orange, to visit and see nature at its finest, or you can go apple-picking in Lake Conolas.
Washington, D.C.
In the U.S., one of the most popular places to see cherry blossom trees is Washington DC during springtime. You’ll find the city covered in pink flowers, ready for the National Cherry Blossom Festival on March 20th-April 14th. The best time to visit for the peak bloom period is between April 3rd to the 6th. This peak period typically lasts between four to seven days, so stick around for the best views.
Head to the Tidal Basin for the best photo opportunities near the Jefferson Memorial, Franklin Delano Roosevelt Memorial and the Martin Luther King Jr Memorial.
Umbria Piano Grande (Italy)
In central Italy on the Sibillini Mountains, there’s a vast plain covered in wildflowers. If you want to fully immerse yourself in nature for spring equinox, this is the place to visit. Surrounded by mountains, if you visit between late may and early june, you’ll catch this extraordinary display of flowers. From crocuses, to hyacinth, tulips, poppies and orchids, there’s plenty of rare and unique flowers to see. Drive up the mountain road from Norcia for the best views, or pick up your hiking boots and take a walk along the many trails. Castelluccio village is a great pitstop on the way.
Mayfield Lavender Farm (U.K.)
If you think living in London means you’re unable to see fields of florals, think again. Mayfield Lavender Farm is one of the most picturesque lavender fields, just a stone's throw from the city. Visit to take part in the annual photography competition, where the best photo wins £200. You can also go home with a range of lavender products, visit the popular tea rooms for a midday lunch break or afternoon tea while you look out onto the lavender fields. The fields open a little later than others on this list, at June 1st. However, the best time to visit would be between July and Augustto see the flowers in full bloom.
Kew Gardens (U.K.)
Spring is the perfect time to visit the famous Kew Gardens in the U.K. You can see blooms such as snowdrops, bluebells and daffodils in flower. To make a day of it, take a boat ride from the Thames all the way down to Kew, to take in the sights along the river. You can see over two million blue and white crocuses from February, and by mid april, the gardens 250 types of magnolias will be in bloom.
Ready to check out one of these places? Don't forget to practice Yoga for Frequent Flyer's for the long trip!
"It takes a lot of courage to release the familiar and the seemingly secure, to embrace the new. But, there is no real security in what is no longer meaningful. There is more security in the adventurous and exciting, for in movement there is life, and in change there is power. " - Alan Cohen
Happy Equinox yogis! Whether you are celebrating the budding and blossoming of Spring in the Northern hemisphere or accepting the shedding of layers that personifies Autumn in the Southern hemisphere, we are all in the midst of powerful transition.
When we align our own intentions and goals with nature’s rhythms and patterns, we strengthen our positions. We’re all living this one life on the planet together and the earth impacts everything we do, from how we feel physically to our thoughts and emotions. Why not harness these seasonal shifts to reflect, set intentions, and implement change?
We know it’s easy to settle into patterns and become comfortable. Sometimes feeling comfortable becomes a rut, however.
If you need the extra push to climb out of a rut or a case of the “blahs,” you’ve got the support of Mother Earth beneath you. And we’ve assembled some great new yoga classes to assist you on your journey through transition.
If it’s Spring where you live, it’s an excellent time to plant seeds for growth and intentions in any areas of your life you would love to see come to fruition.
Celebrate the longer warmer days, increased sunshine, and the feeling of possibility that accompanies seeing new flowers bloom to the surface. A regular yoga practice encourages you to be a gardener and nurture your own personal expansion. Now is the time to maximize it.
When the nights grow longer and the wind begins to chill, Autumn is the perfect time to shift your awareness inside, focus on releasing what isn’t serving you any longer, and rest more.
A vital part of our personal evolution is tied to letting go of what no longer serves us and creating space for the new. When the leaves fall from the trees, there’s a waiting period through winter until they bloom again. When we accept that we can slow down and rest, we’re being like the trees and flowers: preparing for new growth.
This week, align yourself with the Equinox and remember change is power. Press play on one or all of these classes today.
1. Caitlin Rose Kenney Seasons of Life: Flow for Transition
2. Kristin Gibowicz - Mindful Transitions Flow
3. Elise Fabricant Yin Yoga: The Power of the Pause
4. Mark Morford - Chandra (Lunar) Devotion Flow
Since it’s been so cold and snowy lately, we wanted to share a recipe bursting with color and flavor to remind you that spring is just around the corner! Our beet hummus not only looks like veggie vibrancy in a bowl, it’s also packed with health benefits!
Beets are a great way to check in on how smoothly our digestive tract is running (for more on that topic see my post called “The Beetroot Test”), plus they’re also filled with many health-boosting nutrients like folate, vitamin C, and manganese.
Beets have anti-inflammatory and detoxification properties, and they’re also known to boost stamina, lower blood pressure, and strengthen the immune system.
The top portion of the beetroot–called beet greens can (and should!) also be eaten. Discard them and you lose out on one of the best dark leafy greens out there. Beet greens are excellent to rotate into your green smoothie routine, containing more iron than even our beloved spinach!
We hope you enjoy this yummy healthy hummus! What favorite recipe or food can we help Conscious Cleanse-ify for you? Let us know in the comments below!
With beetilicious love,
Beet Hummus
Yield: 1½ cups
3 medium beets, peeled and quartered 3 TB. olive oil, divided 2 TB. tahini ¼ cup freshly squeezed lemon juice 1 clove garlic, minced ½ tsp. sea salt ½ tsp. freshly ground black pepper
Directions: Preheat oven to 375° F. Place beets in baking dish and toss to coat with 1 tablespoon of olive oil. Cover and bake until soft, about 20 minutes.
In a food processor fitted with an S blade, process cooked beets, tahini, lemon juice, garlic, remaining 2 tablespoons olive oil, sea salt, and black pepper until smooth.
Cover and refrigerate for at least 1 hour to allow flavors to develop. Serve with sliced cucumbers, carrots and celery. Refrigerate leftovers for up to one week.
Have you ever gone against your own intuition? How did that work out for you?
Have you ever felt so numb to your internal signals that you didn’t even sense what your intuition is communicating to you? Or have you ever consciously overthrown your own intuition and gut instincts for your desire to be loved and accepted?
Maybe you overrode your intuition hoping to prove that you were a perfect match for a partner, a job, a community, rather than sensing and questioning if the relationship, job, or community was a good match for you. Please remember there is nothing to prove in love and acceptance, and that true love and acceptance must begin within. We must start with ourselves and trust our intution, which starts on the inside.
Yoga reminds us that the actual external experience is a reflection of our inner resonance. Yoga states that we will continue to attract experiences to bring awareness to any unconscious patterns that keep us from true connection, trust and joy.
Yoga is full of metaphor. Yoga is also a science and a psychology. The sanskrit word Asana (yoga posture) literally translates to; relationship or contact.
The practice of yoga is not just for the maintenance of health in our physical body.
To be truly healthy and of vital resonance we need to also take care of our emotional, mental, and spiritual health. Yoga is a path for creating connection. When we become disconnected from the relationship to ourselves and our intuition, and we forget the role we play in co-creating our experiences, relationships, work, etc. Yoga can reconnect us to our intuition, which we all have.
It is an easy to become disconnected, even when we have committed to mindfulness. It is maintenance work, and we must continually commit to free ourselves from the low resonances of anger, jealousy, and fear.
Yoga is an intuitive practice.
It brings us back to feeling and trusting our intuition. When we feel disconnected, how do we reconnect? There are many paths for healing, mindfulness, and self care. Where they merge is true freedom.
Yoga is a thorough path. Yoga is about making contact with our inner landscape. It is a practice we need to come back to again and again to establish intuitive awareness. I remember my yoga teacher telling me that through repetition magic arises. Through repetition we can shift our perspective.
In the practice of yoga we can resolve all relationships back to joy, right on our yoga mats! It can happen in an instant. It can happen in a Warrior pose, a headstand, meditation. Most importantly, the practice of yoga will guide us back into the relationship with ourselves. It will guide us back to the knowing of ourselves better and trusting our intuitive gifts more. It will bring us back to feeling whole and complete, the space where we are wanting and seeking nothing. It can create an absolute refuge of peace and joy.
From this internal refuge we can begin to trust ourselves again and reclaim our intuition. In this space we create a high vibration of trusting our instincts which will guide and protect us through all the stages of life, experience, and through the eventual and inevitable impermanence.
Yoga is an opportunity to see our role in engaging with emotional and mental strongholds that are no longer serving us. It creates an opportunity for us to let them go. It is a transformative and mysterious commitment to bring the unconscious to the conscious, to create positive cognitive behavioral change. It is natural. The shift of coming back to self love, greater awareness, and trusting our gut instincts through yoga, will reflect in our actions and uplift our life, as well as, the lives of others.
Show up to the inner landscapes of yourself through yoga and trust your intuition. It is perhaps the most meaningful thing you can do.
By Shannon Connell
Shannon is a certified Jivamukti, Power, 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. Visit her at her website www.shannonconnellhealth.com.
Want to strengthen your intuition? Practice these yoga classes for your intuitive chakra, now!
Yoga for the 6th Chakra with Elise Fabricant
After a night of improper sleep, how do you feel in the morning? Groggy, tired, irritated and dazed?
Well this comes as a no surprise since sleep is essential to recharge the mind and body after a hard day’s work. And when there is improper sleep, the mind and body both feel down and less eager to go about with the activities of the day.
Ayurveda, the ancient medicinal practice that originated in India classifies sleep disorder based on the dosha types – Vata, Pitta and Kapha. Each of the doshas has a significant impact on the sleep preferences and patterns of an individual.
Similar to most of the things associated with Ayurveda, the present balance and body constitution of an individual influences sleep imbalances. In order to treat the issue of sleep imbalance effectively, it is important to know the present state of balance and the body constitution. A good way to learn about the same is through Ayurveda courses, which focuses on every facet of this traditional healing system giving the students a broader outlook on holistic healing powers.
Here’s a look at some Ayurvedic tips for deep sleep, based on the body dosha type to have a good night’s slumber and get up the next day feeling refreshed and energetic.
Vata Dosha Sleep Imbalance
People who are Vata dominant tend to have a light and irregular sleep pattern. But when exhausted, Vata dominant people usually have a profoundly deep slumber. Unlike the other dosha types, Vata types sleep more and also have tendencies to sleepwalk, talk while asleep or grind the teeth.
The sleep imbalance in Vata types occurs when there is weak coordination between smriti, dhriti and dhi (recall, retention and learning). When trying to fall asleep, their mind gets occupied with the events that took place throughout the day and reproduces emotions and feelings that accompanied them. In other words, the mind is unable to detach resulting in improper sleep.
Ways to Combat the Imbalance:
Take some herbal tea before going to bed. It helps to calm the emotions and mind.
Stay away from excessive stimulation at night.
Massage herbal oils or essential oils on the feet and hands which soothe the mind and promote sleep.
Let go of the problems since bedtime isn’t the time to solve problems.
Practice a few minutes of mindfulness meditation.
Pitta Dosha Sleep Imbalance
Pitta Dosha dominant people usually sleep well but lightly. The sleep may get disturbed by active, vivid and fiery dreams. Falling asleep isn’t a big concern for a Pitta type person however waking up in the middle of sleep (usually in the wee hours) is a matter of concern. This activates the mind as well as stimulates ambition which can totally disrupt sleep.
Always keep the bedroom cool. The heat should be brought down a few degrees so as not to make the room stuffy and hot.
Eat juicy fruits during day time.
A Pitta pacifying diet should be followed which should include more astringent, bitter and sweet foods.
Practice yoga and do not strain the mind and eyes with excessive screen time.
Kapha Dosha Sleep Imbalance
Kapha types are basically heavy sleepers. Given a comfortable space with a soft mattress and pillows, they can sleep for hours without any issues. The dreams of Kapha type people are usually emotional, smooth, calm and watery. The disorder comes in the form of lethargy or sluggishness even after a long and sound sleep.
Get up from sleep before 6 a.m. since sleeping past dawn results in the accumulation of toxins (ama) in the shrotas which lead to a feeling of tiredness, dullness and sluggishness.
Stay away from caffeinated drinks like coffee. Instead, opt for herbal tea or green tea.
Exercise or do yoga preferably between 6 a.m. to 10 a.m.
Avoid ice creams and follow Kapha pacifying diet to avoid the feeling of dullness after waking up from sleep.
The holistic science of Ayurveda is effective in curing numerous illnesses and ailments if followed with dedication and love. Adopt a natural way of living and be the owner of a healthy body and mind.
By Manmohan Singh
Manmohan Singh is a yoga enthusiast himself; freelance writer Manmohan lets his free spirit flow with his thoughts as he pens them down in his writings. He loves travelling and believes that ‘knowledge shared is knowledge gained.’ This concept inspired him to set up his own yoga institute in Rishikesh,India and other countries to spread the message of yogic sciences. His Yoga school (Rishikul Yogshala) imparts teachings on Yoga and Meditation under guided instructions of traditional yoga teachers. Interact with him through his website.
Want help sleeping more deeply? Practice Yoga Nidra, with YogaDownload's 1-week program, now!
Attention busy yogis: one hour of Yoga Nidra is like getting a few hours of deep sleep.
Yes, one hour of Yoga Nidra practice has many benefits, but its power to provide you with the nourishing effect of true restful sleep can transform your life. This practice is designed to help you learn to completely relax, delve into your unconscious, and maximize your total well being. What’s even more wonderful is that anyone can learn this practice, no matter your age, physical abilities, and current state of health.
If you aren’t familiar with Yoga Nidra, it is a healing practice of total relaxation.
Your teacher guides you into a deeply relaxed state, kind of like how you feel right before you fall asleep where you are relaxed, quiet, yet aware of your surroundings. This deep state of consciousness is profound and considered to be meditation. Usually, your teacher will suggest you set an intention or a sankalpa for your time on the mat. When focused on sankalpa, you are in the position of being able to work through emotional issues and repetitive thought patterns, while in a soothing state for your nervous system.
Whether you choose to dive deep and are seeking to heal trauma or release deep-seated emotions or you simply need to relax and can’t seem to ever get enough sleep, Yoga Nidra will work for you.
It’s an opportunity to quiet your mind, heart, and physical body. We all need tools to release stress and optimize our inner joy, peace, and happiness. Yoga Nidra is best practiced at night or in a time of day when it’s okay for you to totally relax. The goal isn’t to fall asleep, but if you do, that’s okay too!
Yoga Nidra is practiced laying in Savasana or Corpse pose. Feel free to use blankets, pillows, and props so you are as comfortable as possible. This program contains a week's worth of 7 classes from expert teachers, offering you deeply relaxing experiences, each with their own unique touches and techniques. Try them all and find practices you can return to over and over again, for incredible sleep, and sense of peace.
Treat yourself to ultimate relaxation with this 1-week Yoga Nidra program now!
As I was cruising around the Farmer’s Market last Saturday I noticed these beautiful bright yellow and orange flower-like veggies at one of the stands. Upon further investigation, I realized that these beauties were squash blossoms!
I’ve never eaten squash blossoms before and I always love expanding my veggie repertoire, so my blog mission for the week became crystal clear!
To my new discovery, squash blossoms can be found on any variety of squash, zucchini or pumpkin plant, making these varieties “double agent” veggies.
We love any veggie that can be enjoyed “root-to-tip” and our recipe today is the perfect way to turn part of the “leftover” squash plant into a delectable and gourmet-looking vegan appetizer!
Today’s recipe for Cashew Cheese Stuffed Squash Blossoms comes from our friend and natural food chef extraordinaire (seriously, she’s a genius!), Casey Easton.
Casey is the owner and mastermind behind one of Boulder, Colorado’s latest and greatest new venues called Food Lab. We’re really excited about the Food Lab, a gorgeous new cooking school where we’re planning on hosting some upcoming Conscious Cleanse cooking classes!
In the meantime, be sure to check out the recipe below. It is absolutely deeelicious and will be sure to wow your friends at your next gathering
With love and squash blossoms,
Cashew Cheese Stuffed Squash Blossoms
Yields: 4 Squash Blossoms
1 cup raw unsalted cashews, soaked for an hour ¼-½ cup water 2 TB. freshly squeezed lemon juice 1 tsp. garlic powder ¼ cup parsley leaves, finely chopped 4 squash blossoms 1 zucchini, diced small 1 carrot, diced small ½ cup apple cider vinegar ¼ cup honey ¼ cup water Sea salt. to taste
Instructions: Soak cashews in water for an hour and then drain.
To make a quick pickle garnish, place zucchini and carrots in a small glass bowl, cup or mason jar. In a small saucepan, place vinegar, honey, ¼ cup water and a dash of salt and bring to a boil. Once boiling, remove from heat and pour into vegetables. Set in fridge until cool.
To make cashew cheese, put cashews plus ¼ cup water in blender or food processor. Add lemon juice, garlic powder and salt. Blend on high until smooth. Here you can add more of the water if you want a little thinner consistency.
Scrape into bowl and add parsley. Stir to combine, remove from bowl and put in a large plastic zip lock, cutting half an inch of the bottom corner off, making a piping bag.
Open squash blossom gently with your fingers, insert the corner of the baggie with cashew cheese and squeeze in about a ¼ cup. Repeat until all four are done. Garnish with a spoonful of quick pickle veggies. Set a damp paper towel over them or put in airtight container and store in fridge up to one day.
Practice yoga with Jo from the Conscious Cleanse, right now!
Conscious Cleanse Detox Flow with Jo Schaalman