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Yoga, health, wellness, and recipes from YogaDownload.com


Hit the Reset Button
Hit the Reset Button

Are you in need of a reset? Maybe you are feeling tired or lack motivation, or you simply woke up on the wrong side of the bed today. Perhaps external events are weighing heavily on you. Or maybe you’ve fallen into a pattern of negative thinking and need to flip the switch and find a more positive perspective. Yoga is a practice of looking within and shining a light on our true nature.

Enter the yoga sutras! The Yoga Sutras of Patanjali are considered the seminal text on yoga and despite the fact they are thousands of years old, their enduring wisdom is relevant today. The practical philosophy can be employed to help us uncover our best selves.

In order to shift your perspective, consider Sutra 2.33: vitarka badhane pratipaksha bhavanam. When distracted by disquieting or negative thoughts or feelings, cultivate the opposite point of view and replace with the positive. This is pratipaksha bhavana.

Let’s consider a few situations and see how this practice can create a true shift in your attitude. Perhaps you’ve been critical of your partner and cannot seem to stop pointing out faults or annoying habits, like leaving dirty dishes out on the counter or piles of dirty clothes on the floor. And does this create a change in behavior? Probably not. Instead, focus on your partner’s positive habits, like always making you coffee in the  morning or kissing you goodnight every night. Positive reinforcement creates more harmony.

How about how your inner voice when you are on your yoga mat? Do you criticize yourself for not being strong enough or flexible enough or balanced enough? Pay attention to your inner dialogue and if you find yourself being unkind, change your thoughts and praise yourself for showing up.

This weeks classes are perfect for when you need to hit the reset button. Whether you're feeling sluggish, frustrated, or just need a little motivational boost, any of these 4 shorter practices will help you get going!

1. Caitlin Rose Kenney - Midday Reset


2. Ellen Kaye - Brain Break (FREE Class)


3. Erin Wimert - Barre Quickie


4. Elise Fabricant - Reset Refuge: Come Home to Yourself


Grain-Free Paleo Zucchini Chocolate Chip Waffles
Grain-Free Paleo Zucchini Chocolate Chip Waffles

Here in Colorado, we start looking forward to the bounty of summer produce that will start making appearances at our local farmer’s market. One of the vegetables we eat the most during the summer is zucchini! It’s chock full of antioxidants and anti-inflammatories, and it works in so many different recipes (check out our Simple Basil Pesto with Zucchini “Noodles” or Coconut Curry Zucchini Soup).

This recipe uses zucchinis to put a new, healthy spin on a breakfast favorite – waffles!

These healthy waffles are a great way to get your picky eaters to eat some veggies. Plus, thanks to the cassava flour, which comes from a root, these puffy waffles are actually grain-free and paleo!

Enjoy these healthy, paleo, grain-free waffles for a lazy Saturday or Sunday breakfast or brunch. This recipe is one of our many 80:20 recipes.

Do you have a favorite healthy breakfast food you’d like us to give a healthy makeover? Let us know in the comments below.

With love and zucchini goodness,

Grain-Free Paleo Zucchini Chocolate Chip Waffles

Yield: 2-3 large Belgian waffles

Ingredients:

1 cup zucchini, grated
1 cup cassava flour
2 tsp. baking powder
½ tsp. Himalayan sea salt
1 TB. olive oil
2 TB. maple syrup or Lakanto
2 cups almond milk
1 tsp. vanilla
1 egg
½ cup Lily’s chocolate chips

Instructions: 
Grate the zucchini and then use a paper towel to squeeze out some of the excess water and set aside. In a medium sized bowl, combine cassava flour, baking powder and salt, whisk to combine. In a small bowl, combine olive oil, maple syrup, almond milk, vanilla and the egg, whisk to combine. Add zucchini to wet mixture and mix to just combined. Add wet ingredients to dry ingredients and whisk until all dry ingredients are incorporated. Fold in chocolate chips. Follow manufacturer’s instructions to cook in your waffle maker. Top with fresh fruit, maple syrup, and/or coconut whipped cream.

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 cleansethrough 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.

Complement this delicious and detoxifying smoothie recipe with Yoga Download's Yoga for Detox, Cleansing, & Vitality package!


Dream BIG!
Dream BIG!

I am a dreamer. Head in the clouds, anything is possible, never settle kinda' girl. I believe that the bigger your dreams, the bigger your possibilities. Why would you want to place limitations on this short and fleeting life we have been granted?

A life without dreams is like a garden without flowers. Where is the beauty?

Plant seeds, create awareness and then focus on finding potential. Voicing your dream whether in words or writing, is like fertilizer, so be prepared to watch the dreams blossom into fruition.

They say when the student in ready the teacher appears. I say when the seed is planted the sun will shine.  

If you aim for the stars even if you fall short, you will land in the clouds. From experience I know there is a much better view from the clouds than there is from the ground always looking up and wondering what if.

I grew up conservative in my approach. A planner. I saved money and believed in hard work and long term effort to reach goals over time.

Then I realized I was frustrated and impatient. My meticulous planning and attention to detail was preventing action. I could take all the time I wanted to “think” about where I wanted to go, what I wanted to do and who I wanted to be, but the result of ‘overthinking: is procrastination.

So I started taking risks. Acted a little impulsively. Injected my life with a little spontaneity. And you know what – it didn’t kill me.

It became a bit of a drug – the more I tasted, the more I wanted. I got hooked. A full blown addict. A dream junkie!

Now I spend my life encouraging others to create images of how they want their life to look. To visualize, with no holds barred.

There is no such thing as dreaming too big. In fact, the bigger the better!

Just because you dream it, doesn’t mean you have to go through with it, but you may be surprised by the power of a dream. Imagination and intention can open doors that planning has no keys for.

Have you ever bought a new car and then be surprised how many of the same cars you see on the road? Has your best friend fallen pregnant and then you look around you and seems like everyone is pregnant? Is it actually that numbers of occurence have increased or have you just tuned in and become more observant?

The same thing happens when you picture your dreams. You tune in and start to notice things leading you in that direction, that were always there, you just failed to see them. Stating a dream, is like tuning in a new station on a TV. What was previous static fuzz becomes a clearer picture. The universe starts to conspire and support you and place all sorts of key indicators, reminders and directional signs in your path.

So I ask you this – what harm does dreaming big pose? Worse case scenario, is they may actually come true?

I dare you to try a dream exercise to get your creative juices flowing and write down your dreams, without overthinking what you're writing down. Just let your imagination flow and list your desires. Visualize them. But be warned – 12 months after writing my first list 40% of my list had happened or well on its way to happening!

By Amy Booth

Amy is a yoga and pilates teacher and personal trainer in Brisbane, Australia, where she runs a cute riverside studio and a personal training business. In addition each year she runs a yoga retreat (Bali, August 2018) and hiking retreat (Australia, 2018).

Connect with Amy:
Website: www.ambertreeyoga.com.au
Instagram: @ambertreeyogaandretreats
Facebook: Amber Tree Yoga and Retreats

Visualize and Create your Dreams Now!

Living the Dream: A Vision Meditation with Christen Bakken


5 Reasons to Strengthen your Abs & Booty: 2-Week Abs & Booty Bootcamp Challenge
5 Reasons to Strengthen your Abs & Booty: 2-Week Abs & Booty Bootcamp Challenge

This week, we are excited to kick off a two-week challenge designed to tone and strengthen your center and bolster your center of gravity. We’ve got the top 5 reasons to focus on your abs and booty during yoga…hint––not just for how you look in a bathing suit! Now, we aren’t saying we don’t love looking our best, but we want to remind you these benefits change how you feel, not just how you look.

Ready to get motivated? Here are the top 5 benefits to working out your abs and booty!

1. A Healthy Spine: Strong, toned abdominals will help maintain a healthy back. Often, lower back pain comes from weak abdominals and who has time for that? Many of these classes focus on toning not just your abdominals, but your back muscles too. The muscles of your trunk comprise your core and keeping them in shape will help you protect your spine. By performing specific, targeted work to strengthen your center, you can avoid pain and injury.

2. More Muscle Equals increased Metabolic Rate: Spending time building a strong, balanced booty will help you burn more calories 24/7. The glutes are the largest muscle group in our body and are comprised of the gluteus maximus, the gluteus medius, and gluteus minimus. When they are toned and strong, we benefit with an increased metabolic rate, which means we burn more calories at rest, i.e. when you are sitting on that booty!

3. Hip and Joint Stability: Powerful gluteal muscles aid in pelvic stability and help ensure your functional daily activities like walking, standing, and sitting aren’t causing physical imbalances. When your glutes fire properly, they are ensuring you are moving with proper alignment and safeguard your hip, knee, and ankle joints. A weak booty can cause other muscles to take over and create imbalances and injury.  Sometimes we focus so much on hip openers to the detriment of strength––we need both stability and mobility. A strong core and booty will help you with optimal balance and excellent posture.

4. Self-Confidence: Our third chakra, the Manipura or Navel Center, is located in our belly and is the seat of our inner fire and ego. Stoke your inner fire! When you are walking tall and feeling physically strong, your inner strength is bolstered too. Remember, everything is connected. Yes, looking your best is great, but feeling your best creates a self-assured persona from the inside out.  

5. Improved Digestion: In addition to toning your muscles and stabilizing your joints, working your core and booty aid in maintaining healthy digestion. When you jump into this challenge, you’ll be twisting and forward folding and contracting and engaging the muscles of your trunk and lower body. This activity helps stimulate your digestive organs and keep you feeling light and buoyant. Seventy-five percent of our immune system is located in the gut and by keeping your digestion flowing, you help ward off disease.

We’ve deliberately selected each one of these practices to keep you motivated, interested, and invested in creating change in your body, mind, and heart over the next two weeks. No matter what level of fitness you are today, you’ll feel stronger, leaner, and more confident in just two weeks. We love this collection so much, we’ll be pressing play along with you! Let’s do this!

It's not to late to join the challenge! Get your abs and booty and entire body into the best shape of your life, by signing up for the challenge now!


Yoga for Crossfit: Why it Improves Performance & 3 Poses
Yoga for Crossfit: Why it Improves Performance & 3 Poses

Yoga is not only a good way to relax your mind and body, it is also being praised for improving Crossfit performance. Yoga creates more flexibility and creates more mobility, which are beneficial for the rigors of Crossfit as well as reducing the risk of injury.

While the practices are different in many ways, Crossfit and yoga actually have a lot in common, so if you practice yoga, it’s can be easier to learn to practice Crossfit, and vice versa. 

Benefits of Yoga for Crossfit: 

Here are a few reasons why you should consider using yoga as a part of your crossfit training regime.

Yoga has many gentle poses that develop your core which is an important part to Crossfit. Being capable of balancing and holding the body with the core is essential. When you regularly practice yoga, you promote strength, endurance, and flexibility and have a greater awareness of how to use your core effectively. You also find your inner strength which is important in Crossfit training.

You practice cultivating calm, in challenging moments in yoga, and that can really help during Crossfit.

Yoga can help us have more fun in Crossfit. Studies have found that yoga allows you to become more self-aware and improves your energy levels, helping you to enjoy life more fully. Sometimes in Crossfit, training and progress becomes such a focus point that we forget to be light and have fun. Yoga can help here.

Yoga also helps people sleep better because it relaxes your nervous system. This is crucial for anyone training in any demanding athletic endeavor.

The twists and bridges in yoga help your metabolism increase which leads to more energy. The body burns more calories and better utilizes vitamins and minerals.

Greater range of motion in your joints.

Yoga helps your back become more flexible an strong as well.

Why is Flexibility and Mobility Important?

Stretching focuses on lengthening and shortening tight muscles which is really important for preventing injury. Mobilization is a bit different. It is a full-body approach that focuses on all elements of limited movement. 

With all parts of the body being connected, if even one area is out of alignment, not strong enough, or not flexible enough, you can’t maximize what you body is capable of doing. For example, when lifting a barbell, you can’t stack it over your spine, heels, and hips without overextending your lower lumbar. Becoming more mobile in the shoulders will allow you to hold a barbell properly and stack it through your midline with very little stress.

What is Mobility?

Mobility is the sum of your joint range of motion, muscular tension, soft tissue, joint capsule restrictions, tendon resilience, and knowing how to form your movements. When you better develop your mobility, you’ll become more stabilized which gives you greater muscle balance and strength. This includes core strength which protects the spine. 

Mobility and flexibility helps you to move your legs and arms in their full range of motion. Yoga helps with this, and these benefits will make you stronger in Crossfit.

When you can accomplish increasing mobility through yoga, you also reduce injury risk and have a greater ability to achieve whatever techniques you’re working on. You also have greater power output and more productive workouts.

Yoga and Flexibility for Safer Training

Ultimately, combining yoga with Crossfit is going to ensure your safety. Safety is one of the Crossfit charters and an important aspect to the discipline. Injuries are most likely to happen when Crossfit athletes make fast movements that engage the joints incorrectly.

Even the most basic yoga stretches will increase how efficient your motion is throughout the joints, which is the foundation to moving in full range of motion. You exert much less energy lifting the same amount of weight because you’re using the right joints and muscles.

3 Yoga Poses to Strengthen your Crossfit Game

Basic yoga poses will help the body open up to more complex poses that really improve all around strength, flexibility, and balance. The hips, hamstrings, glutes, core, and shoulders need to be stretched out daily to promote better mobility, strengthen posture as well as strengthen the whole body safely.

1. Anjaneyasana (Low Lunge) . The low lunge stretches out the hip flexors which you carry a lot of tension an are utilized in running and strength exercises.

How to do the pose:

Start by standing at the top of your mat and bring your feet hip-width apart. Begin to bend your knees and put your hands on the mat.
Step your left foot back. Make sure your right knee and ankle are in one line (to protect your knees from injury.) 
Keep your knee aligned with your second toes. Press your toes on the mat and lift the arch of your foot to keep it activated.
Your left heel should be towards the earth and the back of your knee towards the sky.
Lengthen your spine and neck and just look straight ahead.
Stay in this pose and breathe deeply into the hip flexors (where the tension is). Stay in this pose for about 15 seconds. 
To switch legs, step your left foot forward and the right foot back.

2. Setu Bandha Sarvangasana (Bridge Pose). Bridge pose is an excellent way of stretching the core which is pretty important when it comes to Crossfit because you work it so hard. When you open up your core, it helps you to stand up straighter and creates space for the abdominal organs. This helps them to do their job which is to flush and cleanse toxins.

How to do the pose:

Start on your back with your knees bent and feet on the mat. Bring your heels towards your glutes so you can touch them with your fingertips.
Lift your hips to the sky and activate your thighs, externally rotate your shoulders and open up your chest.
Roll your shoulder blades under your chest and interlace fingers beneath your lower back.
Press your thighs, hips and heart up toward the sky. Breathe here for up to 1 minute as you continue to go further into the pose. Use your breathing to increase flexibility into the pose.

3. Arm Circles with Strap. With arm circles, you stretching the shoulders and create more mobility which is extremely helpful with barbell lifts. The shoulders are incorporated into yoga often. There are tiny stabilizer muscles in the shoulders that can become easily injured if they’re not warm. Creating heat in the shoulders is essential to preventing injury.

How to do the pose:

Begin with your shins on the mat and hips on your feet. Take a strap, belt or scarf and hold the ends in your hands. Left your hips so you’re standing on your knees. Hold either end of your strap in front of your chest with hands a bit wider than shoulder-width apart.
Breathe in and lift your arms over your head and behind your back. As you breathe out, bring them back in front of your chest.
Breathe in and go back, breathe out and go forward.
To prevent injury, keep your chin parallel to the mat.
Do this 20-30 times or until you feel like you’ve really warmed up the body.

Full yoga sequences that strengthen the main parts of the body that are used in Crossfit will improve your overall performance. Poses like this will warm up the whole body, stretch main muscle groups, increase mobility, and improve balance. The benefits of yoga for crossfit are profound and you’ll find that you’re a lot less prone to pain even when you’re training extremely hard. 

These stretches help the body get ready for Crossfit training sessions and competitions. Making them a daily part of your life will allow you to see an overall improvement in flexibility which really does help you avoid injury as well as other benefits.

By Meera Watts

Meera Watts is a yoga teacher, entrepreneur and mom. Her writing on yoga and holistic health has appeared in Elephant Journal, CureJoy, FunTimesGuide, OMtimes and others. She’s also the founder and owner of SiddhiYoga.com, a yoga teacher training school based in Singapore. Siddhi Yoga runs intensive, residential trainings in India (Rishikesh, Goa and Dharamshala), Indonesia (Bali).

Connect with Meera:

Website: https://www.siddhiyoga.com/
Youtube: https://www.youtube.com/user/siddhiyogaacademy
Instagram: https://instagram.com/siddhiyogainternational
Pinterest: https://pinterest.com/siddhiyogainter
Twitter: https://twitter.com/meerawatts
LinkedIn: https://www.linkedin.com/in/meerawatts
FB Page: https://www.facebook.com/siddhiyogateachertraining

Practice yoga with High Intensity Training now, to expreience yoga and strength training combined!

Total Body HIIT & Yoga Fusion with Kylie Larson


Banana Vegan Ice Cream Recipe
Banana Vegan Ice Cream Recipe

If you are currently in the midst of summer, ice cream might seem like the most desirable treat on a hot day. While the occasional indulgence can be good for the soul, too much sugar and dairy, which are present in most ice creams, has very few nutritional benefits. In fact, too much of it, can take it's toll on your body and leave you not feeling your best after the cold treat.

Luckily, with vegan ice cream, you can still enjoy delicious ice cream as frequently as you'd like, while giving your body nutrients and vitality in the process!

Who thought that you could have healthy ice cream? This vegan ice cream recipe will give your body antioxidants and a healthy serving of fruit, while satisfying your ice cream craving on a hot day. Plus, it's simple, and easy to make, as long as you have access to a strong blender or food processor. 

Enjoy!

Ingredients:
Frozen Organic Ripe Bananas
Frozen Organic Mango
(You can add any other frozen fruits)
Ice

Toppings:
Raw Cacao Nibs
Organic Blueberries

Place ingredients into a blender or food processor and blend until you get the desired, creamy consistency.

Enjoy this delicious vegan and dairy-free ice cream. 

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.

Ready to start eating healthy? Kick start your transformation with the Yoga for Detox, Cleansing, & Vitality package now!


6 Tips: How To Stop Craving Junk Food
6 Tips: How To Stop Craving Junk Food

Junk food is one of the greatest dangers for modern humans, but not everyone understands why, or how to stop eating it! For some, it’s easy to give up junk food, sweets, and pastries, but for many, overcoming this indulgence for a healthy diet is very difficult. Healthy eating must become not just a habit, but an integral part of a lifestyle for everyone who wants to live a long and happy life.

Why Is Excessive Junk Food Dangerous?

Excessive passion for processed food and snacks is a top reason for obesity and high disease rates in different countries all over the world. Americans are the leaders in this category however. They spend more $60 billion annually on snack foods, many of it processed food high in sugar. Unprocessed foods are created by nature, that’s why human body easily digests them. The taste and consistency of natural food is supposed to easily satiate hunger. In contrast, junk food and other processed foods contain a big amount of salt, sugar, and flavor enhancers, that are very addictive and leave us wanting more. 

Craving junk food isn’t only about your body; it also affects your brain. According to the latest research, abuse of unhealthy food causes addiction and affects the striatum, one of the nuclei of the human forebrain that coordinates multiple aspects of cognition, in particular motivation, making decisions, and reward perception. The fact that the striatum is also activated by such things as sex and illegal drugs, once again stresses the importance of breaking addition to unhealthy food. Food high in fats and carbs becomes strongly liked, it hyper-activates the addiction centers and thus boosts addiction circuits. 

Luckily, we can transform our brain over time, to go from craving junk food, to craving healthy food.

Here are 6 Effective Ways to Give up Junk Food for a Healthier Diet. 

1. Take a clear look at your cravings. Our brain consumes a lot of energy, for that reason it constantly needs nutrients. On the one hand, foods rich in fats and carbs give a powerful boost of energy and activate the production of dopamine that makes us feel happy. On the other hand, they cause addiction circuits in the way described above in order to anticipate their eating by people. Preventing cravings before they begin, is the best approach to break any addiction cycle. You should consume more healthy good-tasting foods rich in carbs, as their digestion takes more time and abates the link between the taste of foods and the hyperactivation of the addiction centers.

2. Eat consciously. You shouldn’t just throw food into your mouth; everyone knows this principle, but only a few follow it. Show respect to what you eat – while biting, chewing and swallowing you should pay attention to taste, smell, and structure of the food and satisfy every bite on your plate. 

3. Choose the right utensils for eating. It’s worth mentioning the illusions that trick your brain and make your brain feel more full than it really is. Prefer taller and thinner glasses to shorter and wider ones (unless you're drinking water or a healthy drink), because an equal amount of any beverage looks bigger in the former than in the latter. The same situation with plates – people eat more if food is served on the bigger plate and vice versa. 

4. Examine the cause. If you want to transform a bad habit, you need to clearly see why you are doing it. Maybe you eat junk food when you're sad, angry, or feeling unloved. Sometimes we don't even realize certain bad habits are coping mechanisms for difficult emotions. Look into what you desire when you're eating junk. Instead focus on what how you'd like to treat your body instead Visualize yourself as healthy, and vibrant, and someone who eats well. Write down your purpose and cause in improving what you eat and keep coming back to it to stay consistent.

5. Make your cravings healthier. It is difficult to abandon everything at once, but you can get creative in implementing alternatives to unhealthy junk food. For example, if you crave sweet potato fries, bake sweet potato in the over instead. Eat various fruits instead of candies. Even your favorite chocolate can be eaten, but only a few pieces of dark chocolate, instead of an entire bar of sugary chocolate. These are small examples of where you will not need to go gold turkey in changing your diet completely. You can always find an alternative way of eating.

6. Realize your weaknesses and be gentle with yourself. You must be conscious when you choose food. Yes, you have the power to choose everyday to eat food that is good for your health and well-being. However, you are not perfect. You'll mess up sometimes, or indulge when you feel like it. It's important to be kind to yourself for being human! Enjoy the subtle changes and healthy choices, even if it's not a total transformation, or you have days you cheat.

Final Word: Eating habits play an extremely important role in the functioning of the whole organism, and human brain also becomes a victim and a hostage to the consumption of junk food. The solutions above will help you control yourself and train your brain to want to eat healthier.

By Berta Melder

Berta Melder is a brand manager and co-founder of the Masterra professional content writers. She finds her inspiration in creative writing and blogging. In her spare time she enjoys aerial yoga and hiking/backpacking tours. Follow her on Twitter @BertaMelder.

Ready to start eating right and change your body? Practice Yoga for Weight Loss series to complement your new healthy diet. 


Yoga for Strength & Stability: Slow & Steady Wins the Race
Yoga for Strength & Stability: Slow & Steady Wins the Race

You’re familiar with Aesop’s fable about the race between the tortoise and the hare, right? The tortoise moves slowly and steadily and doesn’t stop. The hare bursts out in front with reckless abandon, certain to win against the plodding beast. Yet, in the end, the tortoise’s persistence and refusal to give up, despite a near certain defeat, wins the race. He personifies the traits of stability and strength. These qualities are vital to a sustainable, long-term yoga practice.

In your yoga practice and in your life, you’ve probably embodied both creatures, jumping into new postures or endeavors without much thought, just like the swift-footed rabbit. And embracing life full-speed ahead without overthinking it is important. But it can lead to carelessness and injuries if you aren’t mindful.

Yoga Sutra 2.46 Sthira Sukham Asanam means the posture should be steady and comfortable. Steadiness is a quality of strength and grounded energy. Working on developing this in your yoga practice will aid you in staying centered and stable. Flexibility is important, but it needs to be partnered with stable joints to protect your hips, knees, shoulders, and wrists from injury. Also, building strength through your core is vital to maintaining spinal health. In order to feel comfortable in a posture, you need both strength and mobility.

Focusing on grounding your energy in standing asanas will help you feel more centered and powerful. Taking the time to build a solid foundation from the feet up will enable you to have the strength and steadiness to make it to the finish line. Work toward a body and mind that’s both flexible and strong, inside and out. Slow and steady AND fast and agile––it’s a winning combination. Employing both types of work is key to truly be strong and stable on the mat and off.

This week we bring you four classes that emphasize building strength, as well as focusing on understanding key foundational principles for a healthy and sustainable practice. So, tap into your inner tortoise and embrace your persistent, grounded nature.

1. Ellen Kaye - But 1st, Stability

2. Shy Sayar - How to Protect Your Wrists

3. Ben Davis - Fitness 'n' Yoga: Work and Flow

4. Kylie Larson - Live Limitless: Vasisthasana


Give Props to Yoga Props
Give Props to Yoga Props

Props? I don’t need props! Props are for beginners, right? Nope. Props are for everyone and can benefit any level of yoga practice. As yogis, we strive to make mindful decisions, so why do we shy away from props?

The most common examples of yoga props are blocks, straps and bolsters. As a yoga teacher, I sometimes include props as part of the class. Occasionally, when I ask participants to get their props prior to the start of class there is someone who doesn’t. I will usually request it again and explain we are all going to use them. If I attempt to deliver props to someone already on their mat, I am sometimes shooed away. Whether they come out and say it or not, the message is clear – “I don’t need props.” There is a stigma associated with the NEED for props. However, there are many benefits of yoga props.

Don’t believe anyone who tells you using yoga props is cheating! I have never found anyone who could not benefit from the use of a prop for one or more poses, myself included.

A strategically placed yoga prop can provide increased confidence in the pose and most importantly, assist in breathing and alignment to prevent injury. Furthermore, if you want to get creative with your practice, props will do the trick! If you feel “stuck” with a pose or bored with your practice, I encourage you to give props a try. I’ve been known to add a block for core work, borrowing movements typically used in Pilates with a small ball.

I’ll provide brief descriptions of the three most common yoga props and an overview of what they can be used for, the options are endless! Please note, this does not include specific details for each pose but a general overview.

Blocks:  

Blocks bring the floor closer to you! Poses that might not have otherwise been available to you can become available with blocks.

There are three heights (I sometimes refer to them as levels) to a yoga block. You can place the block flat (lowest height), on its side (medium height), or on its end (tallest height). Flat provides the most stability and on end offers the least. Stop and think about the concept for a moment, the tallest height will bring the floor closest to you but it will be less stable in terms of balancing on it. The blocks in the photo above are on their side (medium level). Examples of standing poses to add blocks to are triangle, extended side angle, and half moon. Instead of reaching for the floor, you are reaching for the block.

A block can help tremendously with proper alignment in pigeon pose. Not allowing the hip (attached to the bent leg) to sag towards the mat is important for alignment. Sliding a block between your hip and the floor can prevent sagging and allow you to feel the benefits of the pose. The block is also good for wide legged seated forward fold (as well as wide legged standing forward fold), you can experiment with the levels of the block and it can been placed under palms, forearms or forehead. If you are interested in more of a stretch up the back of the legs (primarily hamstrings) in seated forward fold (legs out long and together), place the block at the end of your feet and reach for the block. A block on the outside of each ankle in camel pose allows you to deepen your backbend softly.  

I recommend using blocks in practicing seated splits, one on each side of the outside of your hips. Blocks compliment arm balance poses. They can assist in crow pose either as a perch for your feet or at your forehead (especially if you have a fear of falling forward). They can also be used to bring the floor closer to you in shoulder pressing pose and butterfly pose. They are especially helpful if you are transitioning from one arm balance pose to another. The list goes on and on!

Strap (or Belt): 

A strap acts as an extension of your arms! A common pose for a strap is a seated forward fold. If your fingers/hands don’t reach your toes/feet you might like a strap around the soles of your feet to hold on to. The strap is also a great tool for warming up the upper body and vital when practicing cow face pose.

If you are interested in improving your posture, there are actually techniques to wrap the straps around your body to build memory for proper posture. The strap is helpful for poses that have variations reaching back for your foot such as pigeon, either reaching back same arm same leg or opposites. If you are practicing binding in any pose and straining to make contact, I urge you to practice with a strap. I sometimes include the strap for stretches at the end of class such as reclined hand to big toe pose. Don’t get discouraged when using a strap, it can take time to get it situated and get familiar with using it. It takes patience to use the strap, especially in class.

Bolster: 

Bolsters bring the floor closer to your body for support! Bolsters come in different shapes and sizes and tend to be firmer than a regular pillow. I don’t have a bolster for my home practice but instead use a regular size pillow.

I’ve also experimented with rolling up a blanket. Its primary purpose is to create relaxation in the body. You will typically see bolsters used in a restorative yoga class. Some of my favorite poses to include a bolster are supported child’s pose (bolster between your front body and the floor), reclined hero’s pose (bolster between your back body and the floor), and legs up the wall (bolster at head and/or low back). A bolster is likely the prop most mistakenly thought of as a beginners tool. There are numerous poses that are not typically considered restorative that are complimented by a bolster. For example, it can be used to create relaxation in poses such as seated wide legged forward fold by draping your body over the top or explore bow pose with the bolster under your stomach and pelvis.

I hope reading this encourages you to add props to your yoga practice or at least not be traumatized if your yoga teacher offers them to you. Props can only enhance your practice and are not just for beginners. Please feel free to contact me if you have any questions regarding yoga props.

Julie Christy, LCSW, RYT 200

Julie has twenty years experience as a mental health professional combined and expertise as a yoga teacher, and meshes them together. She is known for her detailed descriptions while teaching yoga and recently transferred those skills to writing.

Connect with Julie on her website or send her an email at ajewel4@charter.net. 

Practice yoga that utilizes the benefits of props here!

Embodying Shakti with Jeanie Manchester

Yin Yoga for Stress Relief with Caitlin Rose Kenney


Peppy Peach Smoothie
Peppy Peach Smoothie

I tend to be a creature of habit– and that goes for both the good ones and the bad. So I’ve tried to make one of my habits the evaluation of my habits. As I’ve found out the hard way, there really can be “too much of a good thing.” Think of that catchy pop song: can’t get enough of it for a couple weeks. After that, you’d rather do anything than hear that chorus one more time.

Here’s the lesson: catchy pop songs, good (some might argue). Same song over and over endlessly? Not so much.

Green smoothies are the catchy pop songs of my diet.

I’m a total geek for them. When I get a taste of a new one, I get giddy. And invariably, I’m prone to overdoing it. What develops, as it turns out, can be more than just a taste aversion.

You may feel like you’ll go crazy if you hear Justin Bieber croon the word “baby” one more time, but your daily regimen of almond milk, almond butter and raw almonds, for example, can actually cause a physical intolerance to your favorite food, even if that food is packed with essential nutrients.

Food allergies come in two categories: fixed and unfixed. Fixed allergies are those that you’re born with. Unfixed allergies are developed intolerances to foods your body, after prolonged use, no longer processes as well.

Bottom line, mix it up a bit. Instead of using spinach in your smoothies every day for example, try dandelion greens, kale, chard — anything green, really. Variety, so they say, is the spice of life. And while I’m not sure that sentiment applies to replacing spinach with kale in a healthy blended drink, it does apply to the required consciousness behind even the simple changes, the little discoveries. I promise you, your body and taste buds will love you for it!

When I first started experimenting with dandelion greens, I was turned off by the name. Who wants to eat a bitter weed? But as it turns out, dandelion greens are just that – greens! The leaf is a little jagged, but it looks like any other leafy green. And dandelion greens help with detox and fluid retention. So if you’re feeling a little bloated or puffy, try switching it up with some dandelion greens.

What’s cooking in your blender? We’d love to hear how you’re keeping things spicy! We hope the recipe below offers you a great place to start!

With pep and peaches,

Peppy Peach Smoothie

Yield:1 quart

Ingredients:

1-2 cups water
½-1 bunch dandelion greens
2 stalks celery
1 handful parsley
½ inch fresh ginger root
1 cup peaches
1 cup pineapple
½ lemon

Directions:
Add all the ingredients to a high-speed blender and blend until smooth and creamy. Pour into your favorite glass and enjoy the pep you’ll get in your step!

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 cleansethrough 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.

Complement this delicious and detoxifying smoothie recipe with Yoga Download's Yoga for Detox, Cleansing, & Vitality package!


Why Busy People Need Morning Routines for Productivity
Why Busy People Need Morning Routines for Productivity

It’s no secret that routines often reap high rewards, especially those in the morning. If you have done any kind of research on this matter, you know there is a long list of reasons to rise early in the morning.

If the facts are all laid out in front of you, what are you still waiting for?

Here’s how it all started for me.

I had heard great things about organizing and prioritizing mornings. So, I decided to take the plunge and put these ideas into practice. I set out to create my own set of morning rituals and find out the truth for myself.

After only a few months of implementing these changes, I figured just about anyone can benefit from waking up with the sun. In fact, busy people might just need morning rituals more than anyone else to keep their days productive.

Modern life can be fast paced, ever changing, busy, and stressful. For many, we are constantly interacting with a variety of clients and multitasking to get a to-do list complete. Taking time each morning to slow down may just help those of us who are busy. Having a specific morning routine helps you to be more organized and less stressed out, ultimately making you a better professional and much more productive.

Whatever it is you need to get done, if it’s a slow start to the day with a lot of take care of, then you are almost guaranteed to struggle throughout the rest of the day.

A morning routine helps set the tone for the rest of your day. If you are not a morning person, you may be thinking, “all that sounds nice, but it just isn’t going to happen.” But I am here to tell you that it doesn’t matter if you absolutely hate waking up early, you can still incorporate a morning routine to have a productive and successful day.

Waking up late, skipping breakfast, and rushing to work makes you feel like you’re trying to catch up all day.

If you already have a lot on your plate, there is no time to fall behind. If you work in a position where you need to be energized, enthusiastic and radiate positivity, how can you possibly expect to do these things when you are struggling from mental fatigue?

Each night our energy canteen is refilled, but as soon as we wake up in the morning it starts draining. Every decision we make takes away from our energy and willpower. Furthermore, when we spend all morning making meaningless decisions, the energy is drained even faster.

Trust me when I say this - avoiding mental fatigue ensures better proactivity and productivity throughout the day. Knowing exactly how the first hour of your day will look reduces stress and anxiety to a great extent. You are able to focus on the important things and start thinking about what to prioritize.

If I still haven’t convinced you to recreate your mornings, then take Mark Zuckerberg’s word for it.

He wears the same shirt every day to avoid fatigue. When asked about it he said, “I really want to clear my life to make it so that I have to make as few decisions as possible about anything except how to best serve this community.”

Having a full life is pretty awesome, but it doesn’t come without its own set of challenges. We are tasked with goals, obligations, responsibility, and people relying on us.

Here are my rituals, that I follow religiously everyday:

A mixture of a cold or warm bath, three minutes of yoga, a bowl of matcha tea, taking a few deep breaths for thinking about how grateful I am for the simple things in life that I’ve achieved, followed by a 15-minute run. I like to earn my bath!

In addition to all those, morning rituals such as visualization and meditation help me keep my creative juices flowing. My best ideas always seem to come to me when I’m least expecting it and not forcing it. Being the first to rise can make all the difference.

For instance, I recall having slacked off quite a lot attempting to create this mega guide on setting up a dropshipping website for my ecommerce blog.

But, on one fine day, I decided to rise up early, throw away the procrastination in the trash, and my fingers and head worked in unison to create something I couldn’t accomplish for many days.

Do you reach for your phone first thing in the morning? Are you scrolling through social media feeds or checking your email before your body has even had the chance to wake up?

We’ve all been there and it’s squashing our creative juices.

I used to think that checking my phone right when I opened my eyes helped me to wake up. I could not have been more wrong. Going on your phone and social media first thing in the morning is not an ideal morning routine for a productive day.

Yes, it’s important for us busy folks in the modern world to stay up to date with current events and trends, but you will have all day to check your phone. If you absolutely have to check your email before starting your work day, do it at the end of your routine.

As soon as you start opening those messages, there is no going back. Your mind starts working a mile a minute and you become laser focused on what needs to be done. Only respond to pressing matters, and prioritize everything else for later in your day.

I cannot stress enough how important it is to have a morning ritual everyday, for the rest of your life. Experiment with it. Find what works for you.

Always remember that what works for one person, won’t necessarily be the best for you. If you don’t know where to start, check out my exact step by step morning routine here or look up morning rituals of successful entrepreneurs and marketers on Google.

If you’re still unsure, try doing small and simple things each day. Slowly build up and add more to the ritual. Create your morning to-do list at the end of workday or the night before. Keep writing these lists until your mornings become habitual.

Being disciplined may seem boring, and the very last thing any successful person wants to be is boring, but it’s actually the complete opposite.The truth is that creativity and success stems from daily rituals. If it’s worked for some of the most successful minds, than chances are it will work for you.

Creating a morning ritual and sticking to it may seem like a daunting task, but why not tackle it head on?

You may just find yourself being more observant, curious, and accountable. And as it turns out many of the most successful people share common traits like being remarkable observers, extremely curious, and highly accountable.

By Catalin Zorzini

Catalin is the founder of Ecommerce Platforms and Web App Meister. He blogs about matcha, Japanese lifestyle, and mindfulness at matcha-tea.com. He's a design enthusiast and loves matcha, and is uber passionate about blockchain technology and travel.

Make yoga and meditation part of your morning routine for a productive day now with these two classes designed to start your day!

Morning Manifestation Meditation with Jackie Casal Mahrou

Morning Badass Flow with Mark Morford


7 Tips for a Healthy and Enjoyable Travel Journey
7 Tips for a Healthy and Enjoyable Travel Journey

Travel can expand our perspective, recharge us, and be one of the best parts of life. However, long journeys can also be tolling on our bodies and minds. Diet's change, long periods of time sitting, and changes in sleep patterns, are all sacrifices for the joy of travel. Restlessness from sitting and waiting can also be hard to deal with. Exercise routines can also suffer (or disappear) when we're on the go. However, you can stay healthy and enjoy traveling, despite these challenges.

Here's 7 tips to enjoy being on the go and stay healthy in the process!

1. Stay Hydrated

This simple tip can be the difference between an enjoyable trip and an uncomfortable one! Drink plenty of water while you're on the go. Of course, if you're in a car, this might mean more bathroom breaks, but it'll be worth it, to keep you healthy and feeling good for a long ride. Refillable water bottles can make this much easier, and cheaper as well, as most bathrooms and rest stops have water fountains you can refill in.

2. Stretch Before and After Take Off (and even in your seat)

Long trips usually mean long periods of time sitting. Studies have proven that too much time sitting still, is not good for our bodies. Luckily, yoga can help. Even if you don't have time to go to your usual hour-long class, a few deep stretches or postures before a long journey will keep your body comfortable for longer and balance out the negative effects of too much sitting. There's even simple stretches and movement exercises you can practice from your seat that will keep you comfortable and open on your trip, instead of tight and stiff.

3. Bring Healthy Snacks

Being on the road, or in the air, usually means much less freedom in choosing what we want to eat. Don't leave your diet entirely up to chance on what they're serving on the plane, or what's available at a rest stop. It's easier to eat junk, when there's nothing else to eat. Stock up on some healthy snacks instead! Of course you won't want to overpack food, but even a few simple, healthy choices, will keep you nourished.

4. Meditate (or practice breathwork)

Unless you're driving, you can meditate, even on the go! While it might be a different experience than meditating on a plane or bus instead of in your normal place or time of day, the benefits are still plentiful. If you're on a plane, chances are no one will even notice that you're actually meditating, while you sit in your seat with your eyes close. Plus, it's a wonderful way to pass the time if you're bored!

5. Take Vitamin C

Travel can take a toll on our immune systems whether it's through lack of sleep, a less healthy diet, or just more exposure to germs. This is especially true if you're traveling by plane, and in close quarters with many others for a prolonged period of time. Make sure you give your immune system a boost by taking vitamins, before, during or after your trip! Vitamin C especially, will give your immune system a nice boost and keep you strong, to ward off any colds or illnesses you might be exposed to on your trip.

6. Make Sure You Have Entertainment

While people watching and nice food can certainly kill the time, if you have a long trip you'll want to make sure you have things to keep you entertained and pass the time. Good music, movies to watch, a book to read, or a journal to write in, can all alleviate those restless moments that may come on trains, planes, buses, or cars. Give yourself options. Sometimes watching movies back to back on a plane can be an enjoyable experience you otherwise wouldn't get in the busyness of daily life on the ground.

7. Enjoy the Journey

Although it can feel like the time in transit is simply to get you where you're going, it's a big part of any travel experience. You never know who you'll meet, what you'll see, or what unexpected surprises will come into your path on your way to somewhere. So, be sure to enjoy the ride, even if it's a long one!

Would you like an upgrade on your next trip? The 8-class, Frequent Flyer: Yoga For Travel package, consists of different lengths and styles of yoga to make your travel experience even more delightful. These classes are specially designed to prepare for long trips, on the go, and afterwards to reset. All classes are specifically designed to recharge the systems of your body from the unique toll of traveling.


7 Tips to Stay Hydrated
7 Tips to Stay Hydrated

"Is there one thing that you know you could be doing that would have a big impact on your health and your life that you just don’t do consistently?”

This is one of the questions I ask in my initial Health Coaching Discovery Session. when I was once asked this question a clear and simple answer almost screamed in my head: DRINK MORE WATER.

Hydration is something I know the benefits of, and talk to clients about on the daily. So why is it so hard for me to make it a habit? Especially in the midst of cold winter days, my tendency is year for a hot cup of coffee (and later a smooth glass of wine) rather than a glass of water. These tips to stay hydrated make it easier to have to remember to drink water and make it more second nature.

Lately I’ve been nothing less than obsessed with habit change (loving this book), and the why and how of creating new habits to support overall life goals. I’m leaning that in order to introduce new habits – like drinking more water – one must keep in mind the overall benefits as motivation, and also to set up cues and rewards to make that habit stick.

For me to add more water into my daily routines, I need to remember that the H2o will help me:

Lubricate my joints.
Get my brain and heart working efficiently.
Transport all the good nutrients from my food.
Filter out any toxins in my system.
Give me energy.
Regulate my body temperature.
Increase collagen production to slow down the inevitable face wrinkles (and honestly, it’s sometimes this reason – aka vanity – that gets me to chug the liters).

And here are the 7 HACKS that help me adopt the habit of hydration into my daily life:

1. Begin each day by downing water, usually with lemon. Start with one cup and work up to four.
2. Fill up a pitcher with the amount of water I’d like to drink that day. Put it somewhere visible to me through the day. Or if I’m going to be out and about, fill up the water bottles I’ll take with me.
3. Buy functional and fun-feeling portable water bottles. Put name and number on them as they are so easy to lose.
4. Add flavor to the water with slices of lemon or cucumber. Cilantro can be lovely and detoxifying, too.
5. Fancy up ice cubes. Add a little juice, an edible flower or some herbal tea to the cubes.
6. Cue yourself to get up and stretch and drink water on each half hour while at your desk or during commercial breaks if watching TV.
7. Chase every cup of coffee, bottle of beer or glass of juice with an equal amount water.

Remember that signs of dehydration include brain-fog, weakness, lethargy, feeling constantly hungry, low blood pressure, dizziness and irritability.  One tried and true method to know that you are hydrated enough is if your urine is clear and copious.

Please let me know if you have any other methods of remembering to stay hydrated.

Cheers to your health!

By Elise Fabricant

As a health and habits coach, Elise is passionate about helping people all over the world achieve their healthiest, most powerful goals. She also joyfully practices as a massage therapist and yoga teacher in Denver, Co. Connect with Elise to learn how to thrive this Winter and into the new year! Elise is also a featured teacher on Yoga Download!

Practice yoga with Elise now!

Stress Less, Shine More with Elise Fabricant

Awaken Your Generous Spirit with Elise Fabricant


Chipotle Lime Salmon with Massaged Kale
Chipotle Lime Salmon with Massaged Kale

Summer is in full swing for those of us in the northern hemisphere! Between trips, hikes, and pool days, you probably don’t want to spend too much time in the kitchen. We know cooking in the summer can be tough, so we’re super excited to share today’s recipe with you (which is also delicious any time of year). Not only does it take just 30 minutes to make, you can whip it up on the grill and avoid heating up your house. It’s also cleanse-approved, so those of you who are cleansing with us this summer can enjoy it, too!

Fresh, wild-caught salmon is full of vitamins and minerals, most notably vitamins D and B-12, and is one of the highest foods in omega-3 fatty acids, a natural anti-inflammatory. And this recipe turns up the flavor with lime and chipotle pepper. YUM!

Now you can have a delicious, healthy meal on the table in less than an hour.

Who’s ready to fire up the grill?

Let us know your favorite meal to make on the grill in the comments below!

With love and summer grillin’,

Chipotle Lime Salmon with Massaged Kale

Yield: 2 servings

Ingredients:

1 lb. wild-caught salmon
3 TB. olive oil, divided
1 fresh lime, juice and zest
1 tsp. chipotle powder
1 tsp. Himalayan sea salt
1 avocado, for garnish
1 bunch of kale, destemmed and chopped
Juice of ½ lemon

Instructions:
Preheat grill to medium high heat. Drizzle the salmon with 2 tablespoons of olive oil, fresh lime juice and zest; sprinkle with chipotle powder and sea salt. Grill salmon, skin side down, for 15 to 20 minutes, or until cooked through. In a large bowl place kale and remaining tablespoon of olive oil and juice from half a lemon. Massage kale thoroughly until it becomes soft. Serve salmon over kale, and top with avocado.

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.

Want to start eating healthy and lose weight?

Enjoy these recipes from Jo & Jules and practice Yoga Download's 3-Week Yoga for Weight Loss Program!


Infographic: Everything You Need to Know About Sun Salutations
Infographic: Everything You Need to Know About Sun Salutations

Because we know how important Sun Salutations are in every yogi's life, we’ve put together an infographic with everything you need to know about the energizing sequence. Here is how to do a proper sun salutation step by step. 

Sun salutations are not only an important yoga sequence, but it’s also a great workout for weight loss. Furthermore, it’s a fabulously effective way to steady the mind and learn to coordinate breath with movement. Check out the endless benefits it brings, the affirmations you could associate with every asana and tips on how to do each pose correctly.

By Irina Gabriela

Irina Gabriela is a Contributing Writer for BookYogaRetreats.com. She is a rookie yogi and meditator and a continual seeker of truth and spiritual adventures.

Practice Sun Salutations now!

Anytime Sun Salutations with Jackie Casal Mahrou


8 Foods that Boost Your Metabolism
8 Foods that Boost Your Metabolism

The combined effects of the biochemical process that occur in your body on a cellular level are called metabolism. They make it possible for you to digest food, think, move and perform all the functions of a living being. Your metabolism is the powerhouse that keeps your body going. Genetics have a large role to play in determining your metabolic rate. But eating right can also speed up your metabolism naturally.

The metabolism boosting foods I’m sharing in this article will not only help you burn fat, but they can also keep you healthy in the long run. So, be sure to regularly include them in your diet!

Chili peppers

Chili peppers are abundant in capsaicin, a chemical compound that has several beneficial properties. Studies have found that this compound gives chili peppers the ability to boost thermogenesis, which is the process by which calories are turned into heat to use as energy.

Chilies have the potential to boost your metabolism rapidly and also have high doses of vitamin C, so it is a good idea to add these to your meals. You can chop them finely and sprinkle them on salads, curries, and soups for a delicious culinary experience. 

Coffee 

A recent study has found that the metabolic rate of people who drink coffee regularly is significantly higher than non-coffee drinkers. Coffee can help break down fat from tissue and stimulates the nervous system, which sends signals to fat cells to metabolize fat. It also increases levels of the hormone Epinephrine in the blood, which travels to the fat tissues and helps break down fat. 

Lentils

Lentils are small legumes that are rich in fiber, magnesium, protein, vitamins B, C, and folate. They are also an excellent source of iron, especially for vegans and vegetarians. One cup of lentils contains 35% of your daily iron requirement. Iron plays a major role in helping your body burn calories and function efficiently. With most women being iron deficient, it is a very good idea to make lentils a regular part of your diet.

Berries 

Berries are rich in antioxidants and vitamin C, which counteract the harmful effects of free radicals and keep your skin looking youthful. Also, berries contain fiber, help you heal more quickly and boost your metabolism.

Cinnamon

Cinnamon is a unique spice that contains thermogenic properties. It helps your body automatically start to burn more calories throughout the day.  It not only helps the body effectively process carbohydrates, but it also helps control cravings for sweets. You can sprinkle cinnamon on oatmeal or even fruits like apples. But try to stick to not more than ¼ teaspoon serving per day.

Green Tea 

Green tea contains Epigallocatechin gallate, a form of catechin that has been found to stimulate the fat burning process. It is rich in antioxidants that help destroy free radicals that are responsible for many diseases such as cancer.

Green tea contains flavonoids that are associated with a lower risk of chronic diseases such as stroke and heart disease. Drinking green tea also boosts your metabolism significantly and can help your body burn fat fast.

Leafy Greens

Leafy greens are great metabolism boosters. This is primarily related to the high fiber content of greens like spinach which can increase your fat burn by 30%. There are many other reasons to consider including leafy greens such as kale and swiss chard in your diet. They are rich in iron to support healthy blood and calcium to boost the performance of muscles. This combination of nutrients is necessary for optimal cellular metabolism. It is recommended to consume 3 servings of leafy greens per day to start seeing visible results.

Nuts and Seeds

Seeds and nuts are excellent sources of energy. Almonds, Walnuts, Flaxseeds, Pumpkin seeds, Pistachios and Brazil nuts have a number of health advantages. Since they are high in protein, they will help you burn more fat as protein has a high thermic effect on the body. Since your body needs to burn more fat to digest these, these nuts and seeds help speed up your metabolic rate.

Final Thoughts

Making the right diet and food choices can go a long way in revving up your metabolism. It is recommended to avoid energy drinks, processed foods, and sugar-filled sodas. Some of these foods will give you a temporary boost, but they will slow down your metabolism in the long run and lead to weight gain. Instead, make the foods mentioned above a regular part of your diet. Make sure you chew these thoroughly as this will aid in better digestion as well. It is also important to get plenty of sleep and do what you can to cut down on the stress in your life. Make regular exercise a priority and include cardio exercise and stretching. Following some of these tips, will not only increase your metabolism but also improve your overall health. 

By Lystia Putranto: Lystia is a writer at BookCulinaryVacations.com. In addition to being a personal & professional development blogger, Lystia is also a lover of travel, a self-professed foodie, and an amateur cook who admittedly spends way too much time surfing the web.

Want to boost your metabolism to lose weight? Eat the foods mentioned above and practice Yoga for Weight Loss program below!


3 Ways to Celebrate the International Day of Yoga
3 Ways to Celebrate the International Day of Yoga

From India to Indiana and everywhere in between, International Day of Yoga is a monumental celebration for yogis around the world. It’s happening on June 21st, the first day of summer and the solstice - when the sun is at its highest peak in the year. This auspicious day brings yogis of all ages, religions, nationalities and social backgrounds together to celebrate both our individuality and universality.

Here are 3 ways you can join the International Day of Yoga festivities and promote harmony, foster good health and the overall well-being of the planet:

On the Mat

New to yoga? International Day of Yoga is the perfect time to start your practice because you’ll have the energy of the world’s yoga community behind you. If going to a studio is challenging for time, money or any other reason, enroll in YogaDownload’s Yoga 101 series for everything you need to start unlocking the serious benefits of yoga. If you’re already a seasoned practitioner, use June 21st as a moment to mix things up. Try a pose that’s always intimidated you, or head somewhere new for your daily practice, or share it with a friend.

Off the Mat

The philosophy of yoga teaches us that there are many ways to practice. ‘Seva’ or the practice of service is one such form of Yoga. On this day, dedicated to Yoga,  direct your time, and energy towards a random act of kindness or selflessness. Donate food to the homeless, clothes to the ones in need or care for a friend or a complete stranger; there are endless ways to channel the lessons learnt on the mat and apply them to  life outside. This truly is a great way to honor your practice. Set your yoga in action by stepping outside your comfort zone, to meet and help people who live different lives than yours. At YogaDownload, we believe that giving back is not only a cornerstone in the philosophy of yoga, but also a critical element for enriching our lives, helping our community and bettering our world. A portion of the proceeds from all Yoga Download purchases benefit these charities. This is our version of practicing Seva.

Inspire Others

As a yogi, you can give others the gift of yoga and inspire them to embark on their own journey. Spreading the word about yoga is an act free from ego - directed towards helping others find their balance. Share your positive experience with your partner or your best friend, invite them to do yoga with you, start a mini yoga challenge with your coworkers or sign up to become a yoga teacher. There are so many ways you can inspire others to experience this total mind-body transformation. And you never know, you may start a domino effect - anyone you inspire could one day pass it forward to their, friends, family and even strangers.

We take this opportunity to wish you a Happy Yoga Day. Hope you grow deeper into your practice with every passing day, to create a “confusion-free mind, an inhibition-free intellect, a sorrow-free soul and a harmonious environment.”

No matter what you do, make it a point to  #GoYourOMWay.

Here are four new practices in honor of International Day of Yoga:

1. Jackie Casal Mahrou - Hatha Yoga Slow & Steady


2. Pradeep Teotia - Flow with Pradeep


3. Jack Cuneo - Align & Flow: Ashtanga Inspiration


4. Elise Fabricant - Strong Back, Soft Front


Cauliflower Buffalo Hummus
Cauliflower Buffalo Hummus

With the World Cup approaching, some healthy party snack recipes will come in handy! In the U.S., nothing says sports, like chicken wings and cheese dip. But if you want to beat the bloat and the hangover morning the next day, stick with us.

When it comes to healthy sporting event snacks, we’ve got you covered!

Our new Cauliflower “Buffalo” Hummus below is perfect for any big game! Serve it with veggies like sliced cucumbers, carrot and celery sticks.

If you want to go all out, try our Green Pea or our Beet Hummus. All three together would make a beautiful spread.

No game would be complete without our all-time favorite Spinach Artichoke Dip. This one is now a regular at most of our potlucks and parties.

Pair any of these healthy alternatives with one of our Conscious Cocktails and make your 80:20 splurge like a rockstar would.

Moscow Mule anyone?

Move over Ruffles and sour cream dip!

For more healthy alternatives on gameday that will keep you feeling on top of your game, be sure to check our our 80:20 Plan.

What’s on your game day menu? Be sure to leave us a comment below.

Cheers,

Cauliflower “Buffalo” Hummus

Yield: 8-10 servings

Ingredients:

1 cup cauliflower, steamed for 8-10 minutes
1 can garbanzo beans, rinsed and drained  
¼ cup plus 2 TB hot sauce (make sure to use a high quality hot sauce with no preservatives!)
2 TB apple cider vinegar
⅛ tsp. cayenne pepper
3 cloves garlic
⅓ cup tahini
½ tsp. sea salt
¼ cup olive oil
1 tsp. fresh parsley, basil, or chives
Carrot and celery sticks, for dipping

Instructions:
In a food processor fitted with an S-blade place cauliflower, garbanzo beans, hot sauce, vinegar, cayenne pepper, garlic, tahini, and sea salt. Puree until smooth (it can take a few minutes due to the cauliflower). Once smooth slowly add the olive oil and continue to puree until creamy. Place in a serving bowl and garnish with additional hot sauce and fresh herbs if desired. Serve with carrot and celery sticks.

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.

Ate an drank too much while watching soccer? Help yourself recover with Yoga for Detox from Overindulgence package, with a Conscious Cleanse class with Jo!


How to Have Beautiful Skin? Avoid these 10 Mistakes
How to Have Beautiful Skin? Avoid these 10 Mistakes

Here are 10 common mistakes to avoid to have beautiful skin and keep your skin healthy.​

1. Trying to hydrate with sodas or energy drinks. How these drinks age your body and why avoiding them will keep your skin healthy: As the years go by our bodies literally dry up from the inside out. Our skin just can’t continue to retain moisture like it used to back in the day when we were plump infants with juicy flesh that stored water like desert succulents. Diet sodas and energy drinks may quench your thirst on the spot but they don’t hydrate your system and help have beautiful skin in the long run like good old H2O does! Why? Because they are jam packed with artificial flavors, sugars, chemical preservatives and acidifying agents that can lead to cancer, heart disease, diabetes, osteoporosis, tooth decay, organ stress and lowered immune system. What you can do to make a change: DRINK WATER, DRINK WATER, DRINK WATER. Drinking water is the true fountain of youth! It is all your body needs to stay hydrated and the easiest way to have beautiful skin. How much water should you drink? A good rule of thumb is to drink between 64 ounces and 0.67% of your body weight per day. For example, if your body weight is 150 pounds, then you need to drink anywhere between 64 ounces and 100 ounces (0.67% x 150) of water per day. Read more about hydration hacks here.

2. Getting too much sun exposure without SPF. It is common knowledge that ultraviolet (UV) rays is harmful to your skin because it damages skin fibers called elastin, which makes your skin stretch and sag like a dry old rubber band that you use tie a bunch of mail together. What you can do to make a change and keep your skin healthy and beautiful: THINK SUN KISSED NOT SUN DRIED! Vitamin D is vital for healthy gut, bones and blood. So go out in the sun and enjoy, but if you’re going to be outside for longer than 15 minutes then wear sunscreen with an SPF of 30 or higher—preferably one that is chemical free and contains natural ingredients.

3. Underestimating the value of heart-healthy fatty acids. How this ages your body: The older you get, the harder your body has to work to pump blood to your heart and brain because age slows down the body’s functioning and puts strain on your heart and immune system. Keeping your heart healthy is how to have beautiful skin. So the good news is that Omega-3’s found in fatty fish such as wild salmon, lake trout sardines, mackerel and tuna are nature’s gift to anti-aging! Here’s why: Omega-3’s are known to significantly reduce inflammation in the body, which is a symptom of many chronic age-related diseases. For example, Omega-3 supplements are known to lower triglyceride (blood fat) levels that can otherwise put you at risk for heart disease. And some research suggests that Omega-3’s even protect against Alzheimer’s disease and dementia. And aside from eating fatty fish, what is the best way to get Omega-3 fatty acids? What you can do to make a change: TAKE FISH OIL. If the thought of eating sardines out of the can turns your stomach, the next best thing is omega-3 fish oil capsules! These are one of the BEST ways to keep your skin health and supple with less wrinkles and they support your heart and immune functions as aging takes its toll on your system. According to Dr Mark Hyman, New York Times bestselling author and founder of the UltraWellenss Center, finding a high quality fish oil is imperative. So look out for reputable brands that certify that their products are heavy metal and pesticide free! Dr Hyman recommends taking 1000 mg of fish oil twice daily with a 300/200 ratio of EPA/DHA. These are both long-chain Omega-3 fatty acids—EPA is found in most fish and shellfish and DHA is found in algae.

4. Caking on Foundation. How this ages your skin: As you age you don’t want to be that woman who has slapped on so much foundation that you land up looking like a cadaver with make up. Firstly, it looks like a bad cover up job and secondly, caking your face in foundation is really bad for your skin. Why? Most foundations are drying and thick. They draw moisture from your skin and seep into fine lines and wrinkles, exaggerating them instead of concealing them. A lot of foundations also contain fragrances chemicals and alcohol that can irritate your skin and remove its natural oils causing more wrinkles. What you can do to make a change: CHANGE YOUR FOUNDATION….OR GO BARE! Let your skin breathe whenever you can! Instead of foundation use a tinted moisturizer or or translucent make up especially if you are prone to dry skin. Both products cover, color-correct and gloss over wrinkles.If you do need extra coverage, then here’s a tip on how to use foundation without drying out your skin: Use a makeup brush to apply a tiny bit only to the areas, spots or patches that really need it.

5. Using High Level Ph Body Soaps. How this ages your body: Washing your whole body from head to foot with generic bar soaps is often second nature. It’s what our grandmothers used to do right? But the problem is that generic bar soaps nowadays are manufactured using all kinds of harmful ingredients by companies out to make a profit, not to protect your skin. Bar soaps are usually worse culprits than liquid soaps when it comes to drying out your skin because they generally contain much higher pH levels. What’s a pH level? Good question! This is the first thing to look out for when choosing a soap that’s truly gentle and moisturizing for your skin. The symbol pH stand for “potential of hydrogen” which is a way of measuring the acid or alkaline levels of soaps. In short this is how it works: Your skin’s natural pH level is 5.5 and most brand name bar soaps have a pH of between 8 and 10, which is way too harsh and drying for most people’s skin! So much so that these soaps crack the skin making it more prone to harmful pathogens and bacteria. (Note that as each number increases the acidity is multiplied by ten!) So, if you are using a soap with a pH of 6.5 that is making your skin feel too tight, it’s because it is drying out your skin tenfold!) And don’t be fooled by advertisers labeling their soaps as “gentle,” “natural” or “pure”… this is just marketing. So pick soaps according to their pH levels of between 5 and 7 not because of the adjectives on the box. (Empty adjectives are just as bad for you as empty calories!) What you can do to make a change: RAISE THE (SOAP) BAR! Ditch the drying soap altogether and use one with a neutral pH (soaps with a pH of 7) or a balanced pH (soaps with a pH of 5). Household brand name bar soaps such as Ivory, Dial, Shield and Palmolive have a pH of 10 or more which is extremely caustic and damages the skin leading to all kinds of dermatological problems and premature aging so stay away from these! Instead, here are some brand name liquid soaps that are either pH balanced (5) or pH neutral (7) that are much gentler on your skin: Cetaphil (pH 6) pHisoderm (pH 5) Neutrogena (pH 6). And the rest of the time don’t wash your whole body with any soap or simply buy a bottle of organic sesame or almond oil from a health-food store, slather it all over your body and wash it off in the shower…Voila! It will stimulate your muscles, get your blood circulating and the oil will wash away dead cells and hydrate your skin making it glow. Oh yeah, and hydrotherapy can make your skin even glowy-er and more beautiful!

6. Ignoring your hands and neck in your beauty routine. How this ages your skin: Nobody looks forward to getting a turkey neck later in life or hands that look like chicken feet! Your hands and necks get just as much sun exposure as your face does yet we often neglect them in our beauty routine or wash them with regular, drying soap with high pH levels to remove germs. What if you treated your hands and neck with the same care and attention as you do your face? What you can do to make a change: LOVE UP YOUR HANDS AND NECK Use the same exfoliating scrub, cleanser and moisturizer on your hands and neck as you do on your face. In the morning put natural, chemical-free sunscreen with a high SPF of 30 or more on your face, neck and hands. And at night put coconut oil on your hands and neck before bed. (Remember oil is oily so be careful not to stain your sheets)

7. Eating too much sugar. How this ages your skin: Experts now agree that eating processed sugar over a lifetime can lead to dull, wrinkled skin instead of glowing, beautiful skin. Huh? Why would sugar speed up the aging process? Good question! A high-sugar diet reduces the quality of the collagen in your skin. How does this work? Your skin has three types of collagen (I, II, and III) and when it absorbs too much sugar, it weakens type III, which is also the strongest and most durable collagen. This is what makes your skin look less supple, drier and more prone to wrinkles. What you can do to make a change: SWITCH TO NATURAL UNPROCESSED SWEETENERS. If the thought of foregoing sugar altogether is giving you a nervous breakdown, relax… here are a few healthier alternatives so you don’t have to forever abandon your sweet tooth: • Maple syrup that is pure, unflavored and free of additives like high-fructose corn syrup    • Raw honey that is unheated and unfiltered is rich in minerals and vitamins • Blackstrap molasses is super high in iron and Vitamin B6 • Date sugar is high in fiber, calcium, potassium and magnesium. Also, coconut sugar is just as sweet as sugar and contains small amount of iron and potassium.

8. Turning to supplements instead of fresh fruit for antioxidants. How avoiding this will keep your skin beautiful: Vitamins may not age your skin and they can be useful but they can also be expensive so they shouldn’t replace the power of fresh, organic foods that are high in antioxidants in keeping your skin beautiful. Antioxidants are vitamins such as beta-carotene, vitamin C and vitamin E found in colorful fruits and veggies especially berries, which protect us from free radicals that cause our cells to age and can also boost collagen production to make our skin glow. What you can do to make a change: BERRY-LY EVER AFTER! Add a handful of organic mixed berries: blueberries, strawberries, blackberries and raspberries to your breakfast bowl. Over time, these super fruits can actually reverse skin discoloration associated with aging because they help speed up your skin’s natural repair systems.

9. Turning your nose up at stinky vegetables. How this ages your skin: You know that stinky egg odor that rises up from mineral hot springs? That’s sulfur! And it’s actually really good for your skin. It’s the often-misunderstood “beauty mineral.” If your body lacks sulfur, your skin will look dull, your pores will clog up and your complexion will appear lackluster. Why? Sulfur provides smoothness and shine to your skin by helping with fat digestion and controlling the metabolism of carbohydrates and ridding the body of waste. It also resists bacteria and protects against toxicity. And it helps restore connective tissue in the skin and maintain its structural integrity. What you can do to make a change: EAT STINKY VEGGIES! Think twice next time before turning your nose up at the green, gassy cruciferous family of veggies in the produce section like broccoli, cauliflower, cabbage, kale, Brussels sprouts, turnips, bok choy and kohlrabi. Add these to your diet and your skin will start to glow as though you’ve been soaking it up in mineral hot springs!

10. Casually sipping your coffee or tea. How this ages your look: Your eyes may be the window to your soul, but your teeth are what others see when you talk or smile. We all know that the caffeine in tea and coffee is notorious for staining your once cloud-white tooth enamel yellow. As we age we are more prone to stains because of the amount of caffeine we consume and because of how we sip it. What you can do to make a change: STRAWBERRY WHITENING PASTE! Be mindful when you drink coffee or tea not to swoosh it around on your teeth like a mouthwash as it erodes the enamel and stains the teeth. Instead, either drink from a straw or swallow without swooshing it Another trick is to use a natural tooth-whitener containing malic acid— a strawberry! Mash one strawberry to a pulp and mix with half a teaspoon of baking powder. Use a toothbrush to coat your teeth with the mixture. Leave on for five minutes and then brush!

By Elise Fabricant

As a health and habits coach, Elise is passionate about helping people all over the world achieve their healthiest, most powerful goals. She also joyfully practices as a massage therapist and yoga teacher in Denver, Co. Connect with Elise to learn how to thrive this Winter and into the new year! Elise is also a featured teacher on Yoga Download!

Practice one of Elise's yoga classes now on YogaDownload.com!

Stress Less, Shine More with Elise Fabricant

Quick Yoga Reset with Elise Fabricant


Yoga Education: Therapeutic Alignment Program with Shy Sayar
Yoga Education: Therapeutic Alignment Program with Shy Sayar

Whether you love a power Vinyasa flow class with minimal cues or an Iyengar class with seventy-five minutes of specific directions for one posture, you can benefit from digging deeper into alignment principles to enhance your yoga practice. Yoga Sutra 2:46, Sthira Sukham Asanam, states the posture should be steady and comfortable. Learning about intelligent yoga alignment will aid you in reaching this state each time you step on the mat.

When you gain more knowledge about healthy alignment in yoga and philosophy behind a pose, you can benefit more fully––physically, mentally, and emotionally. We’re excited to share a special collection of nine short alignment tutorials, each specific to a certain yoga asana (posture.) These ten-minute classes will help you find the best version of each asana for you.

The classes in this package cover common yoga poses and touch on all families of postures including forward bends, balancing poses, arm balances, twists, and backbends.

We aren’t saying each posture needs to look a certain way or that every person will practice the asana in the same manner. Instead, we suggest if you increase your awareness of how each posture feels when you adapt alignment cues to feel right in YOUR body, you can deepen your experience. Everyone is different and alignment principles are starting points to develop your own personal practice.

Your guide this week, yoga therapy expert, Shy Sayar, (ERYT-500, YACEP) is a senior yoga therapist and continuing education provider at the highest level offered by Yoga Alliance.

He designed these short tutorials utilizing his philosophy of teaching people, not poses. He believes the practices of yoga are infinitely adaptable to fit the practitioner’s stages of development, and there is no need to push the body into arbitrary shapes. Instead, his Tantravaya yoga method integrates the classical Eight Limbs of Yoga, equally cultivating the body, breath and mind to bring each practitioner to optimal, holistic health. 

This program will give you tools and in-depth understanding to strengthen your current practice.

This program is beneficial for all levels of yoga practitioners, from teachers, who wish to deepen their understanding of yoga anatomy, to beginners, who want to learn to practice yoga with healthy habits, to keep the practice safe. Take a few moments to hone your knowledge and see how it feels!

Learn more about yoga and take your practice to the next level with this new yoga program now!

Program includes all 9 classes below!

1. Shy Sayar - Therapeutic Alignment: Janu Sirsasana 


2. Shy Sayar - Therapeutic Alignment: Plank Pose


3. Shy Sayar - Therapeutic Alignment: Crow Pose


4. Shy Sayar - Therapeutic Alignment: Camel Pose


5. Shy Sayar - Therapeutic Alignment: Triangle Pose


6. Shy Sayar - Therapeutic Alignment: Tree Pose


7. Shy Sayar - Therapeutic Alignment: Side Crow


8. Shy Sayar - Therapeutic Alignment: Tadasana


9. Shy Sayar - Therapeutic Alignment: Revolved Janu Sirsasana


3 Detox Kriyas for a Healthy Morning Routine
3 Detox Kriyas for a Healthy Morning Routine

As a modern fast-paced life continues to accelerate, health issues are also increasing. Modern life of today can be surrounded by a lot of both physical and mental health issues. For many, adopting yoga has become essential to maintain a balanced and healthy life. Yoga is an ancient practice that provides complete health care and purification practices are an integral part of it. Along with practicing yoga asanas, pranayama, and meditation in the morning, yoga offers wisdom and detoxification techniques to kick-start the day in the best way possible. Body cleansing techniques, called Kriyas, cleanse the physical body deeply and make for a healthy morning routine.

Here are the three three most vital Yogic Detox Techniques (Kriyas) for your healthy morning routine:

1. Jala Neti - Nasal Cleansing

Using a neti pot is a great way to clean the nasal cavity and is a natural process to stay disease-free. The process helps to remove the bacteria, removes any nasal infection (or possibility of one), cleanses sinuses, is great for respiratory health, soothes the brain, treats depression, tension, temper, migraine, and is also good for ear health. Furthermore, this technique soothes the pituitary gland, improves vision, and the power to concentrate. It is ideal for a healthy morning and start to the day. 

Jala Neti Steps:

• With the lukewarm water, fill the Neti Pot and then mix salt in a proportion of 2 teaspoons of salt per 1 liter of water.
• Now, put the Neti Pot cone in the right nostril, seal it from inside, and point the cone opening towards the nasal passage. 
• Don’t block the tip of the nozzle. Now open up the mouth and breathe slowly through it.
• Try not to sniff or laugh. Slowly bend forward and tilt or incline the head towards the left.
• Seal to avoid leakage from the right nostril and wait for 30 seconds. The water will run out from the left nostril.
• Keep breathing gently and wait for few seconds so that all the water flows from the right nostril to the left. 
• Now stand and clear the water and mucus from your nose, and then perform the same with the other side.

2. Netra Dhauti - Eye Wash

The eye-cleaning Yoga Kriya in the morning helps you awaken, cleanses the eyes, and makes you feel fresh all day. Plus, this one simple and healthy part of your morning routine is quick and easy to do! The practice improves eyesight, keeps eye problems at bay, removes the accumulation of the toxins, supports the eye-moisture for proper functioning, is great for stressed eyes, helps to deal with a headache and insomnia, and relaxes you. 

Netra Dhauti Steps:

• Sit in the Utkatasana (chair pose) and take fresh and clean water in a bowl. 
• Now open your eyes and rinse it with water by taking some water in your hands and splash in your eyes.
• Then re-fill the bowl with water and rinse your eyes again. Repeat the process for 3-5 times with both the eyes.
• You can also form a cup with your hand or use an eye-cup. Fill it with water and then bend over and then open and close your eyes in it to clean them.

3. Jihva Dhauti - Cleansing The Tongue

The Kriya is used to cleanse the tongue and purify the tongue root. It is very effective in for detox in the morning. It removes excess phlegm, toxins, and bacteria. The yellow or white tinge on the tongue in excess is harmful to the body. 

Jihava Dhauti Steps:

• Scrap the tongue with your finger or use a tongue scraper. Wash it and do it again to clean the surface of the tongue properly. 

These three easy Kriyas are incredibly detoxifying, will only take a few minutes, and have you feeling healthy all morning for a healthy and worthy day. 

By Manmohan Singh

Manmohan Singh is a passionate Yogi, Yoga Teacher and a Traveler in India. He provides Yoga Teacher Training in India. He loves writing and reading the books related to yoga, health, nature and the Himalayas. 

Connect with Manmohan: Website

Support your healthy detox morning routine with 5-class Yoga for Detox program!


Brain Boosting Smoothie Bowl
Brain Boosting Smoothie Bowl

Summer is here for those of us in the Northern Hemisphere! Hooray!

We think you’re going to love our latest cleanse-approved recipe. This Brain Boosting Smoothie Bowl is a bountiful breakfast that will keep you feeling full and focused all morning long! It’s chock full of brain-healthy ALA omega-3 fats from the walnuts, flax and chia seeds. Plus, a smoothie bowl is a great way to mix up your breakfast if you get tired of regular smoothies.

Want to do more for your health this summer? Join us for our June 13 Conscious Cleanse to eat real food and get real results that will leave you glowing from the inside out. Are you ready to eat delicious food and feel amazing

With love and green smoothie bowls,

Brain Boosting Smoothie Bowl

Yield: 1 quart or 2 bowls

Ingredients:

1 frozen banana
½ avocado
2 cups of spinach or kale
2 TB. walnuts
1 TB. chia seeds
1 TB. ground flaxseed
Juice of ½ of a fresh lemon
2½ cups hemp or coconut milk
Optional toppings: Hemp seeds, coconut, blueberries, pomegranate seeds, walnuts

Instructions:
In a high speed blender, blend banana, avocado, spinach, walnuts, chia seeds, flax seeds, lemon juice, and nut milk. Pour into 2 bowls, top with your favorite toppings and serve.

Low sugar variation: Substitute banana for a pear.

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.

Start eating well and practicing yoga to detox now, with Yoga Download's Yoga for Detox program!


The Head & The Heart: Your Inner Romeo & Juliet
The Head & The Heart: Your Inner Romeo & Juliet

Have you ever felt like you are living a Shakespearean play within, conflict and drama a plenty? Romeo and Juliet taking duel inside, the battle of head and the heart? Where courage challenges consideration to a duel and thought stabs thrill in the back?

At heart, I am all Romeo, full of passion, love and extremes. Loyal to a detriment, I’m often tempted to act foolishly in defense of those I do love dear. This is an example of the heart winning over the head. Oh, the angst and drama that overtakes my life, where it would be all too easy for my heart to throw away any logical order that exists in my life, and insteads leads me on spontaneous adventures and lust inspired indulgences. Life would be fun and fabulous. My heart sometimes guides me to just ignore the dose of danger waiting in the wings.

Many times however, I do give thanks to the dear Juliet who lives in my head, which keeps me level and sane. As independent and loyal as Romeo, she is thankfully more capable and self assured. The obedience and determination of my head, my inner Juliet, sometimes pacify the longings of my heart and inner Romeo rampages. The refined and evolved nature of the head have got me to where I am today and without my inner Juliet, I fear for what my life would be like.

Admittedly, not as spirited as the heart, the head certainly has more nerve and resolve, preventing me from taking the cowardly approach that my inner Romeo often whispers. A stabber over a poison taker, Juliet is ever the planner. Shakespeare did not pen the words “Juliet, Juliet, where for art thou Juliet”, though many times I am hanging on a precipice with Romeo calling those exact words.

Juliet (my head) indeed has many a time been my savior, but plenty of times my tormentor.

I was born a thinker, naturally more in my head than in my heart. Juliet reigned my kingdom, where a naïve, timid and shy soul went about her days. I grew to dislike her, frustrated by her need to please everyone and overthink to the point of inaction, trapped and tortured under my own doings. Depression slumped upon me, as my head produced fears of the future and anxious dwellings on the past. “O teach me how I should forget to think”, I pleaded.

The Juliet ideals of “I will try to love him” became my mantra, wanting, desperately trying to be the one who pleased all, above pleasing me. Her weakness and inability to act with any conviction had me at times, wondering why Shakespeare waited so long to kill her off.

In my twenties, I started hearing my inner Romeo whisper more from his residence in my heart.

At first he was charming and idealistic, making subtle, poetic suggestions of alternative ways I could live my life. Over time his wit got quicker, his voice got louder, his words more melodic and persuasive. Eventually, he boldly opposed every planned Juliet pattern, with a reactive and unthinking alternative.

My inner Romeo made me a bit crazy however. Life was a constant Shakespearean sized battle. I would act in Romeo like extremes and run from one emotion filled escapade to another. I would shake my head and wonder when maturity would hit, hoping it was sooner then hitting rock bottom.

Juliet would watch on with a sad look of disappointment as I constantly fell short of my inner ideals. It was like the angel and the devil sitting on a shoulder each, bartering and bargaining to get my approval. With Juliet in my head and Romeo in my heart, internal turmoil surrounded.

At fear of facing certain death as Romeo and Juliet fought each other to rule my soul, the use of a “sleeping potion” seemed fitting. I saw no other way, seeking anti-depressants to kill them both off, as the “to be or not to be” soliloquy rang all to close to home.  I just wanted both sides to surrender and give me time to recuperate. I feared that “for never was a story of more woe (t)han this of Juliet and her Romeo” would all too aptly apply to the demons within.

Over time, the dramatics of it all fell away. A shift occurred in perspective and Romeo looked longingly at Juliet “what light through yonder window breaks” seeing a deeper connection there than he ever had with Rosaline. A beautiful friendship evolved, Juliet the light to Romeo’s passion. In the second act of my life, we see the two live happily every after in unison.

The head and the heart had found unity and balance.

My head ponders, “what’s in a name” and questions my need to please others and live up to society ideals and self expected perfectionism. “That which we call a rose, by any other word would smell as sweet” she reminds me, I am worthy of my own love and merits, giving me courage to live this life for me.

Romeo now guides my ways, connecting me to the present, allowing me to fully express my emotions and deep love. Never far, Juliet walks by his side, checking in to make sure both are fulfilled by my actions.

It is without question, the most beautiful love story around. Head and heart truly connect and become one, with my soul’s happiness at it’s highest intention.

I could not exist, be who or where I am today, if it wasn’t the coming together of the head and the heart in the most magical way. No longer does my head and it’s over thinking, constantly analyzing and fear fuelled concern; battle the reckless, reactive and emotional tendencies of my heart.

My head now analyzes the feeling within my heart and my heart considers the processes my head requires. This union is a far greater love story then that set in the 1500’s. Critics rejoice at the fairytale happily ever after ending filled with passion and longevity; viewer’s choice over the tragic demise of the star crossed lovers that William told.

Like in any post play analysis I ask, are there times in your life where Romeo and Juliet take residence within you? Do you fear “these violent delights have violent ends?” as you battle living with unrivalled passion, versus carefully constructed footpaths to success? Do you fear unconditional love of self, life or others, concerned by “loves heavy burden do I sink?’

My resulting love story, urges me, to ask you, to seek union.

Encourage Romeo and Juliet to learn from each other and co-habitat with your greatest good in mind. We all deserve to be a lover, but we aren’t destined to be foolish, our final act is yet to be written. “Borrow cupid’s wings and soar with them above a common bound” and savor the sweetness that life intends.

By Amy Booth

Amy is a yoga and pilates teacher and personal trainer in Brisbane, Australia, where she runs a cute riverside studio and a personal training business. In addition each year she runs a yoga retreat (Bali, August 2018) and hiking retreat (Australia, 2018).

To find out more:
Website: www.ambertreeyoga.com.au
Instagram: @ambertreeyogaandretreats
Facebook: Amber Tree Yoga and Retreats

Practice yoga and meditation to find union between your heart and your head now!

Align & Flow: Mind in One Place with Jack Cuneo

Meditation: Heart Focused with Keith Allen


Yin Yoga Chill Out
Yin Yoga Chill Out

Life is all about balance. Hot and cold. Day and night. Sun and moon. Dark and light. Yin and Yang are opposites and they complement each other perfectly. Without balancing the opposing forces that exist within us and in the world around us, it’s tough to become centered and strong. Yin is stable and quiet. Yang is active and intense. Yin is stillness. Yang is movement. This week we’re focusing on how Yin Yoga can help you quiet your mind and delve deeper into your yoga practice.

Many of us love our flowing linear styles of yoga like Ashtanga, Vinyasa, and Power yoga. An active Yang practice has many benefits, but if your life is busy and intense, it might not be the best way to achieve balance and yin yoga can help. We live in a hectic multi-tasking world and although Yang yoga can quiet your mind and help you feel great, adding in a quieter type of yoga can help us truly relax. We aren’t saying stop your dynamic flows, we’re giving you a new tool to your yoga repertoire. Take some time to restore your physical and emotional balance.

What is Yin yoga?

Many assume it is a restorative practice, and while it is a more passive practice, work is involved. Some of us find it to be more work to stay still in an uncomfortable position than it is to be able to flow out of a pose after a few breaths. A Yin yoga practice consists of holding postures, usually lower-body focused ones-for several minutes while staying as still as possible.

Where Yang targets the muscles, Yin targets the deeper layers in the body, specifically the connective tissues––ligaments, tendons, and fascia. Yin yoga aims to bring more circulation to the joints and improve overall flexibility.

Yin yoga utilizes three primary principles. First, find your edge in the posture. Second, sink into a sense of stillness. Third, hold a posture for time, usually one to five minutes. During these longer holds, your monkey mind will kick in. Use the principles of Citta Vritti Nirodhaha and direct your mind where you want it to go. Focus on your breathing and stay present, no matter how challenging it might be. There is a meditative aspect to the practice so, take advantage of it.

Yin yoga benefits you physically, emotionally, and mentally. With this type of practice, you are gently encouraging the connective tissues to become a little longer and stronger. Yin poses work on myofascial release and balance the internal organs. Often, a Yin class will be themed around flushing the kidney meridian or allowing the emotional blockage hanging around your hips to soften and release.

Yin yoga is the perfect way to give your mind the quiet time it needs and to improve your flexibility in a different way than a more active practice. We need them both! Long holds teach us discipline and focus and who doesn’t need a little more of that?

If you are already a Yin yoga fan, we’ve got some new practices for you.

If you are new to Yin, check out these four classes this week and see for yourself!

1. Erin Wimert -Yin for Your Upper Body


2. Caitlin Rose Kenney - Yin Yoga & Breath Work for Relaxation


3. Caitlin Rose Kenney - Yin Yoga for Energy & Clarity


4. Elise Fabricant - Gentle Yin for Your Neck


7 Tips for a Strong Yoga Teacher Resume
7 Tips for a Strong Yoga Teacher Resume

As yoga continues to become more and more popular worldwide, the demand for teachers increases. Even though it can seem the world is full of yoga teachers, yoga continues to grow in popularity and there are always newcomers to the practice who need help and guidance if they are to improve their yoga practice or begin one. That means there's plenty of opportunities for you to get out there and get to work as a yoga teacher!

You may be the perfect person for the job, but you might be up against a huge amount of other people who want it too. While some studios hire based on many criteria, which can include an audition class and assessment of your actual teaching, don't underestimate the importance of your yoga teacher resume. Your resume needs to show the reader that you're the person that's worth bringing in.

Here are 7 tips on how to craft the best possible yoga teaching resume.

1. Show Your Experience

First and foremost, you've got to show that you've got experience. Many enthusiasts think that just taking yoga classes is enough to teach others, but in fact you really do need qualifications. It's not all about how long you've been teaching, but how and where you've been teaching.

If you don't already, you'll want to be sure you have a 200-hour teaching certification from Yoga Alliance. This group monitors yoga schools, and if you're trained through a registered school, this will hold a lot of weight in your resume. Ensure that you include this to show that you have what it takes. Also list skills and experience that are related, but might be slightly different, such as meditation courses, reiki certifications, massage certifications, and other related practices.

2. Include Social Media When Appropriate

“In most resumes, you'd steer clear of listing your social media page,” says resume writer Anna Johnson. “However, as a yoga teacher, your social media feeds could be helpful to a recruiter.” If you curate your feeds correctly, you can show the reader how you approach your teaching, and what you've been up to in your career so far.

The same goes for photos. Normally, you wouldn't need to include photos, but for yoga teaching jobs, they can be quite helpful. Some schools actually need a shot of you to put on their website or in their marketing materials, so having one ready is very helpful. Ensure you're using yoga photos that look professional, rather than a glamour shot or a selfie.

3. Keep To The Point

It's always tempting to throw in anything that you think makes you look good on your resume. This leads to them getting bloated, overly long as just plain irrelevant. You may well have been on the debate team at school, or volunteered with animals last year, but is this relevant to the role of a yoga teacher? Your work as a barista might show your ability to multi-task and work with people, but it doesn't matter that much, when studios are assessing who they want to hire.

A good rule of thumb is to keep the resume to one page. This forces you to be selective with what you include. Anything you write in your resume needs to be geared towards securing the job. If it's not directly useful or relevant, delete it. Quality is more important than quantity.

4. Relevant Experience Does not have to only be Teaching Experience

Your yoga teaching resume, will be different than your other resume(s) if you have another field of work. Yes, keeping to the point is crucial. Studios might be interested in your other work, but it's not the most important thing to highlight. 

That said, there are plenty of non-teaching experiences that are relevant and will give you an advantage to list on your resume and set you apart. Things like, how long you've been practicing, which styles you practice, useful workshops you've attended, intensives, trainings, and other non-teaching experiences that have enhanced your yoga expertise are worth listing! Meditation programs, and volunteering experiences could also be relatable.

Anything related to self-development might not be professional yoga teaching experience, but are very relevant to this job!

Including these things also helps to create an entire resume that's yoga teaching related, especially when you're first starting and it could feel daunting. Again, keep to the point, but get creative in assessing what is worthy to list. 

5. Use Online Tools To Help Create Your Resume

Writing a resume can be a time consuming and daunting task. If you don't write very often, or feel like creating a resume only about yoga teaching can be tough, there's plenty of tools online that can make the job a little bit easier. Many give you frameworks to work with. One that could help is Resume Service.

6. Make Sure To Include Your Contact Info

This sounds like a very obvious tip, but you'd be amazed at how many people leave theirs off, usually by accident. It's usually best to place your details at the top of the resume, or in a column to the side. Either way, it needs to be clear and easy to find right away. The best things to include are your phone number, email, website, and of course your name. It's not really useful to include your address.

7. Proofread And Edit Everything You Write

If you've finished your resume, that's great! You just need to proofread and edit it before you send it off. This is why it's essential you give yourself a good amount of time before you need to send a resume. It's best to give yourself at least 24 hours between writing and editing, so you can get some distance from your resume.

These points will help you write a yoga teacher resume that's bound to get you noticed. The best resumes show not just how qualified you are, but how much you care about the fine details also.

By Grace Carter

Grace Carter is a writer at Australian BigAssignments writing service. Also, she helps with content management at New South Wales assignment service.

Ready to become a yoga teacher? Do it online, with Yoga Download's 200-hour Online Teacher Training Certification Program!