I'm intrigued by people who've been able to reduce their yearly waste to just a bag or two of trash. Even though our circumstances have had us without a garden for a couple of years, I've composted for more than two decades. But the idea of being so completely aware of every single thing I touch in a day and determining how much to reduce, reuse, recycle is astounding to me. The three Rs of environmentalism have become a mantra of sorts for me. I figure if I can keep it on repeat in my brain, the actions will become second nature. Where to start? Let's take them in reverse order... Recycle Easily This one is a no-brainer. Most communities with curbside trash pickup provide recycling bins. Those without usually have a place at their transfer stations to sort plastic, glass, paper, metals, and more for recycling. When I'm away from home I've taken to toting these items with me until I find a proper place to drop them. Even so, my issue with recycling is that it's become so easy for us to not realize all the items we go through in a day: plastic drink cups, beverage bottles or cans, unnecessary print outs, etc. We can feel a bit better knowing these items are finding a second use after processing, but I must admit feeling a little sad when our recycle bin fills up faster than our trash and with items that are just so disposable. With a little bit of forethought we can avoid using some of these things in the first place. Reuse Creatively Using the backs of one-sided printouts, saving unavoidable plastic containers for leftovers, that's just the beginning. My family has made fun of me for years for inheriting my mom's passion for saving wrapping paper for future use. But this is the one I have fun with! I somehow acquire the plastic food storage bags and wash and reuse them until I can't anymore. I save large envelopes and food packaging (like the bags cereal and other food items come in), for litter box cleanup. I also run beautiful glass containers through the dishwasher to prepare them for a second life as packaging for homemade gifts.
Reduce Thoughtfully If reuse is the quirky fun girl, reduce is her high-maintenance sister. You know the one, she's annoyingly intelligent and somehow always right. That's because this one often requires advance planning. I trained my brain long ago to remember to bring my own bags while shopping, whether it be for groceries or building supplies. There are some great ones out there that will squish right down to fit in your pocket, and having them on your person (or in your purse) is best. Similarly, could you keep a travel mug in your vehicle to hand to your morning coffee angel? Usually he or she will want you to hold onto the lid while he or she prepares your beverage. After that, the sky's the limit. You can fill your dance card with "no straw" organizations, and attractive, down-home food storage solutions are now widely available. I feel good about where I've been, but I know I have further to go. I need to be better about bringing my own containers to buy bulk groceries (I've already made the decision to purchase loose produce instead of packaged when I can), and I need to come up with a way to remember to tell our Chinese take-out order taker that we don't need the hot mustard or soy sauce, or fortune cookies. Next up? I'm looking at you, Amazon Prime! It's far too easy to buy new things these days. But we do the best we can, working to improve ourselves and our actions every day. What about you? Please share your little reduce, reuse, and recycle victories. I want to do more, and there's so much we can learn from one another.
Detox tea. It sounds so scary! Like the tea is going to taste terrible and leave you with a bitter taste in your mouth. And do a number on your digestive system. But this one won't. It's a gentle detoxifier - great for counteracting a late night out and food splurges, detox cleanses, or upset tummies. Or even just drink it because it's tasty and good for you!
Hot warm water is a digestive stimulant, plus it hydrates you. Lemons and cayenne are both great for stimulating detox and digestion. Turmeric is used in most Ayurvedic healing remedies and teas. Honey is tasty, medicinal, and can help with allergies if you use it regularly. And if you don't do honey, agave works well or it tastes great plain!
Simple Detox Tea Recipe: 1/2 tsp Turmeric 1/2 Lemon, squeezed 1/2 tsp Cayenne 1 tsp Honey (optional)
Boil water. Place ingredients in mug. Add hot/warm water. Stir. If it's not too hot, sip, smile, and enjoy!
Don't let the color scare you! Turmeric turns things a deep yellow color. This recipe is adapted from the Whole Living Magazine detox plan.
By Jessi Andricks
Jessi Andricks is a Charleston, SC area yoga teacher and health coach. She specializes in a mind-body approach to fitness, to help people regain their energy and learn to fuel their lives through exercise, whole foods, and holisitic habits. Read more about Jessi at thehouseofhealthy.com..
Do you love the holidays? The extra time to spend with family and friends? The opportunity to relax and spend a little extra time on the couch in your pajamas? Or, the time when you travel the world and explore? If you know you won’t be following your usual routine, we’ve got the perfect no-guilt solution.
Welcome to our Pre-Holiday 21-Day Feel Good Challenge.
Just before the holidays is the perfect time to implement changes, to align with nature and adjust to different schedules. Beginning a new program requires discipline, commitment and willpower, all key elements to a strong personal practice. Cultivate the principle of Tapas and jump in with us.
Tapas derives from the Sanskrit verb "tap" which means, "to burn." Traditionally, tapas is interpreted to mean "fiery discipline" or the fiercely focused, constant, intense commitment necessary to burn off the impediments that keep us from being in the true state of yoga. We’re here to help you ignite your inner radiance.
Here’s how it works: Twenty classes in Twenty-one days. According to researchers, it takes three weeks for a new habit to take root. This program will kick start your transition into autumn. Why not twenty-one days you ask? Because incorporating a rest day into the program enables you to recharge and not burn out. You’ll be challenged, but also be empowered to take a break if you need one—guilt-free.
Now you are free to create your 20/21 Challenge, dig deep and find your willpower. Each day we'll provide one or two practices to choose from. Different styles from our diverse collection of teachers will allow you to choose the class that suits your mood, keep you on track, and stay true to your personal goals.
Set an intention and commit to creating a personal practice you can stick with through the upcoming season and beyond. Let’s do this together.
Here is main challenge page with new class options added daily! It's okay to start a few days late.
To get you started right, here are four new classes to get you fired up.
1. Mark Morford - The Fluffy Bunny
2. Erin Wimert - Action & Rest
3. Erin Wimert - Bedtime Yin with Body Scan
4. Cicily Carter - Dance for Joy!
Whether it’s from concern for the environment, their health, or both, shoppers are choosing organic foods and foods made without using genetically modified organisms (GMOs). The upsurge in popularity of these two categories has helped organic foods become one of the quickest-growing sectors of food production in the United States. For anyone who has an interest in what goes into the food they eat, walking up and down the aisles of the grocery store today reveals a rising number of options. Not only do foods carry the familiar nutritional facts labels mandated by the FDA, but they also bear the symbols of organizations that certify organic food products as well as non-GMO food products. Even if these foods are distinctively labeled, there still may be some misconception about what those labels mean. Some people may be trying to eat an organic or all-natural diet, while others may be concerned only about supporting companies that don’t use GMOs. This, along with the fact that there is some overlap between organic and non-GMO foods, can lead to misunderstanding. Although there is some harmony between the two groups, organic and non-GMO labels have specific meanings. For example, foods with the USDA Organic label have been made without the use of GMOs, as well as other standards certifying that the food has been produced with at least 95% organic ingredients. Foods labeled as Non-GMO, however, only need to meet the criteria of containing less than 1% of GMO content. Foods certified as Non-GMO, for example, may have been exposed to chemical pesticides or fertilizers, animals may have been exposed to antibiotics or hormones, and livestock may not have been raised on 100% organic feed. Overall, all USDA Organic certified foods are non-GMO, but not all Non-GMO certified foods are organic. Making sense of the differences between USDA Organic certification and Non-GMO certification is very significant to anyone who pays close attention to what he or she is putting in the grocery cart. The accompanying infographic from PacMoore helps to classify these types of certification, and could come in handy next time you’re in the grocery store.
By Chris Bekermeier
Chris Bekermeier is the VP of Marketing at PacMoore, a food contract manufacturer that offers food processing and packaging services. Chris received his B.S. in business management from Eastern Illinois University and his M.B.A. from the University of Chicago.
Try these delicious recipes with organic ingredients to optimize their health benefits!
Raw Blueberry Pie
Tomato & Chili Chutney
The mechanics of the knee is imposing! Its hinge structure and the performance it delivers will forever be difficult replicating. The knee joint is a typical synovial joint with the accompanying fluid for improved lubrication and protection of the adjoining parts. The versatility of the synovial fluid is unmatched. It not only provides protection but also allows smooth movement. However, even though the knee joint might be strong, it is still susceptible to injury. An unplanned fall could be the undoing of even the healthiest of knees. Athletes can attest to that. A lot has been said about the benefits of yoga on your well-being, yet very little has been considered on how it could help our knees. We will get to that in this article, so stay tuned. Injured your knee? A medical expert will often have you confined to a sedentary position. And, although listening to your doctor isn’t a bad idea, the issue with this is that this type of approach could have you sedentary for months. Meaning that it could also take months before your knee is fully healed and you can go back to being active. But yoga attempts to take a different approach to the injury-healing process. Many see yoga as an activity for the mind. And, while this isn’t wrong, yoga is much broader than that. It allows you to not only practice mindfulness but also practice different poses, which will let you improve the mobility and the range of motion for your knees without injuring the joint again. However, taking up yoga might not be a great idea if you have just injured your knee or the injury is a serious one. Taking things easy with an injured knee is the best way going forward. And once your injury has healed some, you can start trying simple movements. Avoid any postures which amplify the pain. For instance, something as simple as just relaxing with your back well-supported, lifting the injured knee of the ground and moving your lower leg around could do wonders for your injury. Just remember to stop the movement if you feel any sort of pain. Think about it this way: your body is a well-organized unit with different sub-units, one of which is your knees. When it feels threatened, usually indicated by a painful sensation, it turns protective just like the mother hen and her chicks. This isn’t necessarily a bad thing, but it does halt the healing process, which you don’t want for your knee injury. Rather you should focus on keeping your body calm and serene, yet also keep it moving. And that’s why yoga is great. It tries to restore parity to your body and keeps you somewhat active so your body doesn’t become stiff. But yoga poses have proved quite effective also if you have healthy knees, and you would like to strengthen them.
Here are 4 postures to strengthen your knees, and keep them healthy.
1. Badha Konasana : The bound angle pose is a favorite among several yoga enthusiasts for knee strengthening. It is simple, effective, and accessible for all levels. 2. Utthita Hasta Padangusthasana: The Extended Hand To Big Toe Pose, has knee strengthening benefits for both the knee of the standing leg and the extended leg. This is a bigger posture, so be sure to use a strap and modify as needed.
3. Sukhasana : Easy Pose. Sitting in this position bring restorative benefits to the knee joint through light compression.
4. Mālāsana : Garland Pose. This provides strength and compression to the knees. Be sure your heels stay rooted on the ground and use a block under your seat for added support. Just don’t practice these poses if you have injured your knees since they exert a certain strain on your knees. Instead, consider getting into poses which are not painful, yet which will still stretch your knees and help them heal faster.
By Mathew Foster
Mathew Foster is a health and fitness enthusiast who advocates for knee health. Which is why he created his blog KneeSafe, to help people live knee pain-free and keep their knees healthy for as long as possible. Practice this Yoga Download class for strong, healthy knees! Community & Connection: Knees & Hips w/ Desiree Rumbaugh & Michelle Marchildon
When someone completely new to yoga looks at Instagram photos, they might get confused. Is yoga all about handstands and backbends? There should be something more to it. There are too many types of yoga, and all of them are quite different from one another. According to the Eastern approach to understanding human nature, each one of us has a unique personality and temperament. It’s no wonder why yoga has taken so many forms. It constantly evolves, and that’s a good thing. Since there are so many types of yoga, everyone can find a method that suits them. We’ll list few important types of yoga, so you’ll distinguish them and decide: which one suits you best? 1. Hatha Yoga Hatha yoga is a combination of asana and pranayama, two of the eight limbs of yoga, described by Patanjali. In the Yoga Sutras, he described the term asana as a steady and comfortable posture. That’s exactly what this type of yoga is all about – achieving a steady, comfortable posture.
There’s no dynamic movement between the postures. Before getting into an asana, you’ll visualize the technique. When you get into the final position, you’ll stay there, feeling how it affects you. You’ll slowly return, and you’ll take a moment to rest and prepare for the next asana. Each movement is combined with proper breathing. Hatha yoga is slow, gentle, and excellent for beginners. 2. Acro Yoga This is not the most traditional type of yoga. But, it’s certainly the most fun. Before you can start Acro yoga, you’ll probably need to work on your strength and flexibility through Hatha or another type of yoga. Convince your partner to do the same, since this is the type of yoga done in couples. One of you will be the base, and the other one will be the flyer (you can change roles, too). If you’re in for an adrenalin rush and you’re looking for a couple’s activity, this is the right type of yoga for you. 3. Bikram Yoga Bikram yoga is one of the more challenging types of yoga. Bikram Choudhury, the creator of this method, derived the techniques from the traditional Hatha yoga, but added an interesting element to it: heat. Bikram yoga is practiced in a room heated to 95-108 ℉. Heat relaxes your muscles. That’s why the practitioners are able to get a bit deeper in the poses. There’s a lot of sweating involved, and sweating means only one thing: detox. If you want to lose weight, this type of yoga may do wonders for you. 4. Kundalini Yoga This is a blend of spiritual and physical practices that have one goal: to awaken your energy. This kind of awakening is safe only if you choose a good teacher to guide you through it. Kundalini yoga is attractive to beginners, but it might not be the right choice for them. The nature of energy is neutral. It’s our thoughts, emotions and actions that make it positive or negative. We’re talking about spiritual awakening here. 5. Yin Yoga Yin yoga was founded by a Taoist yoga teacher and martial arts champion, Paulie Zink. It is even slower than Hatha Yoga. Beginners stay in the asanas for 25 seconds to 2 minutes, and advanced practitioners may stay longer than 5 minutes. If you’re looking for a style of yoga that will really turn your senses inwards, this is the right one for you. 6. Yoga Nidra Yoga Nidra means yogic sleep. You’ll be achieving a state of consciousness between sleeping and being awake. You’ll still listen to the instructions of the teacher, but your senses will be withdrawn to some extent. If you’re not attracted by challenging physical practice, but you want to enjoy the spiritual benefits of yoga, then this is the method you should try. It’s based on relaxation techniques and it can really help you reduce stress and anxiety.
These 6 types of yoga are not the only ones you can choose from. For the sake of brevity and clarity, however, we decided to limit our list. Each one of us has different expectations and preferences. Fortunately, there are enough methods of yoga to meet everyone’s needs. Did you decide which style of yoga you’ll try?
By Olivia Ryan
Olivia is a journalist who always tries to see the bright side of things. She likes to inspire people in her writings on AussieWritings.com and enjoy a mysterious beauty of twilight. Connect with her on Facebook and Twitter.
Find your style by exploring our different class styles available on YogaDownload, or with some of the suggested classes below!
Yin Yoga for Flexibility and Relaxation w/ Elise Fabricant
Kundalini Yoga Therapeutics w/ Shapadpreet
Hatha Yoga: Strength & Freedom w/ Jackie Casal Mahrou
Every time we step on our mats it is with a purpose. The purpose or reason may differ from one person to the other but practicing safely is a must. In Yoga, alignment serves the purpose of keeping us safe, now and in the years to come. Alignment is not just about the body, it trains the mind to set goals, eliminate distractions and achieve results through thoughtful work. Put your mind and body to work; starting now, starting here. We are excited to bring alignment into focus this week with our four classes.
5-minutes to the perfect dog
Whether you are a beginner or a practicing yogi, more often than not you will find yourself in Downward-Facing Dog. For many, this pose tends to be a nemesis, especially when the heels don’t make the much-anticipated touchdown. Do you roll your eyes when the instructor asks you to “rest” in a down dog? Your aversions are understandable and curable. Our Alignment guru Kristin Boyle, in a quick 5-minute session addresses the alignment cues related to one of the most recognizable poses – Downward-Facing Dog.
Sacrum, scapula, upper trapezius muscles are words that float around during a Vinyasa, making you wonder whether you signed up for an anatomy class instead of yoga? Understanding anatomy helps turn instructions into action but getting lost in technical translation does not. Jack Cuneo’s session, inspired by Ashtanga, uses digestible alignment cues to prepare the body for Turtle pose. He creates awareness through standing poses, twists, arm balances, hip openers, hamstring stretches and more to create a perfectly aligned flow.
Refine Your Plank
Plank pose, aka the core buster, is another pose where alignment instructions such as engage your core or align your wrists are often heard. Yogis tend to experience wrist pain at some point in their practice. The mat isn’t a battleground and we do not have to fight through pain. That is exactly what Shy Sayar promotes in his Therapeutic Alignment Plank Pose session. The most important lesson to be learnt is to get through your practice safely.
Improve and don’t forget to OM
What are you doing incorrectly? What areas you can improve on? Is there a voice within you that nudges you to build a deeper understanding with your asanas? The beauty of Yoga is to learn and understand the practice in new and deeper ways. And exercising the mind through learning is the ultimate gift. What are you doing incorrectly? What areas you can improve on? Is there a voice within you that nudges you to build a deeper understanding with your asanas? Take a moment to pause and reflect on the authenticity of every pose. It all begins with alignment and alignment begins with awareness. Awareness can be developed when you sign up to perpetually stay a student of Yoga. Celest Pereira in her ‘Going out of Alignment’ session demonstrates how to relate to each pose and shift alignments to progress faster.
Yoga is not about being able to touch your toes or bending over backwards it is about what you learn in the process of doing so. As B. K. S. Iyengar, one of the foremost yoga gurus in the world, rightly expressed, “It is through the alignment of the body that I discovered the alignment of my mind, self and intelligence.” With that in mind OM on and remember to breathe. ALWAYS!
The subtle body is a blueprint containing seven major chakras which exist from the base of the spine through the crown of your head. These energy centers are vital to your total well-being. When you progress deeper into your asana, pranayama, and meditation practice, you begin to recognize the incredible power of these modalities to your overall well-being.
This week, we'll share how focusing on Svadhistana Chakra, or your sacral chakra, can liberate you from emotional restriction. The sacral chakra is located in the lower abdomen and is the center of our feelings and sensations. It translates to the dwelling place of self. A balanced sacral chakra imparts feelings of well-being, pleasure, joy, and abundance. Svadhistana is the color orange, the element of water, and is considered the seat of emotions and creativity. Because it is located in the pelvic region, it is often associated with sensual and sexual experiences. When properly balanced, intuition is heightened, soaring creativity, and you feel free to enjoy honest and authentic desires.
If blocked in the second chakra, a person can feel both emotional and physical distress. An overactive second chakra leads to an excess of attachment, a lack of boundaries, and possible self-destructive behavior. A lack of strength in this chakra can lead to diminished libido, lack of creativity, and depression. So, how can you establish balance?
We've got one of our favorite hip-opening, second chakra awakening poses for you to practice, as well as four new classes dedicated to finding healthy hips, inside and out. We recommend Baddha Konasana or Cobbler's Pose. Sit on your mat, bring the soles of the feet to touch and allow the knees to open out and sink toward the earth. Fold forward, close your eyes, and breathe deeply. Be patient and surrender into the pose. Take this pose anytime your hips feel tight or you feel creatively blocked.
We highly recommend any and all of these innovative new practices to remind yourself of how pleasurable life can be.
Strong and Flexible Hips - Celest Perreira Therapeutic Alignment : Triangle Pose - Shy Sayar Sacral Chakra Flow - Cicily Carter Leg Day: A Strength Flow - Jack Cuneo
Your body is designed to move in different ways and injury can result from too much repetition. By varying your routine, you’ll equip your body with the power to avoid repetitive-stress injuries and also stimulate your mind by learning something new. In order to continue to grow physically, emotionally, and spiritually, it’s a great idea to pause and assess. Change is good!
This week, we’ve got a solution for all that uniformity—four new classes designed to shake you out of stagnancy that may be settling into your bones.
Even if your body is happy with your usual yoga practice, your brain could be shifting into auto-pilot. Stimulating your mind with fresh challenges and different perspectives is vital. A wealth of scientific and anecdotal evidence exists showing that actively continuing to learn throughout life is beneficial for attention, memory, solving problems, and making decisions. We promise you won’t be bored with Jack Cuneo’s latest: An Intro to Animal Movement.
Next, we’ve got a Pilates-Yoga hybrid class designed to strengthen your core, stabilize your spine, and maintain full-body flexibility. Claire Petretti Marti - Pilates Yoga Fusion: Core Focus. This class will help you concentrate on your center, which helps you not just in your yoga practice, but also in your daily life.
If you stick with active practices, you may miss out on benefits from more calm styles of yoga like Yin. In a Yin class, your nervous system quiets and connective tissue relaxes and that’s important to staying healthy. Elise Fabricant’s new - Yin: Release Resistance class will balance out your energy and leave you feeling refreshed inside and out.
If you usually like a moderate practice, shake it up with a class that takes you outside of your comfort zone, like Becca Riopelle’s - Rock Hard Body Blaster. You’ll sweat, smile, and shake out any hint of a rut.
Challenge yourself to trying something new this week. Get wild: maybe add a slice of avocado to your usual eggs and toast, drink sparkling water instead of flat, or walk a different route to work. Try one or all of these new classes and banish boredom.
Sauerkraut is a food I've recently taken the plunge into consuming more often. Previously, I correlated sauerkraut with hot dogs, as it's one of their well-known toppings. As a hot dog hater - EW - why would I use sauerkraut in any other regard? Again, my eyes have been opened to what a wonder it is! Though I've never had a true sweet tooth, my palate has craved more savory and sour foods in my advancing years. Sauerkraut truly satisfies that craving! When I'm making one of my quintessential clean - out - the - fridge type of lunches or dinners, a large spoonful of the 'kraut goes well with vegetables, rice, avocado, chicken, you name it!
Lacto-fermentation, the process that turns water, salt, and cabbage into sauerkraut, converts Lactobacillus, a bacteria commonly found on the surfaces of vegetables, into lactic acid as these three ingredients sit and marry, fermenting them into a beneficial food. Lactic acid acts as a natural preservative and prevents harmful bacteria from forming, leaving good bacteria to thrive and, eventually, makes their way to your gut! For the science nerds, here's a helpful in-depth explanation of the process.
Second, let's talk beans. The more you eat, well...we all know how the song goes.
Though it is easy to grab a can of beans from the shelf in a rush - guilty as charged - don't discount the benefits of soaking beans if you have the time to do it! (Plus, the cost savings from buying a bag of dried beans will leave your wallet fuller!) I did some research on the benefits of bean soaking and learned some new - to - me facts! Phytic acid, found in many types of legumes, is known as a binder due to its chemical structure; when ingested, it binds to anything it comes in contact with. This includes other nutrients, metals, and minerals within your body. Namely, when bound to iron and zinc, this acid can form an insoluble barrier around those minerals which makes it harder for your intestines to absorb. Take a glance at this study! You might be depleting yourself if ingesting phytic acid on a consistent basis. Frankly, I'd rather keep the vital nutrients I'm taking the time to consume, thankyouveryMUCH. In addition, a good soak and rinsing can help increase digestibility by helping discard oligosaccharides, a sugar found in the outer membranes of many varieties of beans. These sugars, if present, will bypass the stomach and go straight to your large intestines. There, bacteria will break them down, and you may soon know why beans are called "The Musical Fruit". Needless to say, it can be taxing on our digestive systems.
Soaking chickpeas!
Third, let's talk about this recipe, because after this Alton Brown-esque food science lecture, you're probably getting hungry. Ha!
This salad can be crafted or adjusted however you choose. I prefer the creaminess of chickpeas and kidney beans as they meld well with the crunch of the vegetables I choose. Plus, a little crunchy red cabbage complements the sauerkraut nicely; you can never have enough cabbage!
There are so many resources on how and why to soak and cook beans. If I posted them all, you'd never get to this recipe - HA! - so here's a simple yet comprehensive guide from The Healthy Home Economist.
Bean & Sauerkraut Salad (Makes approximately 8 cups)
Salad: - 2 cups cooked kidney beans - 2 cups cooked chickpeas - 3/4 cup sauerkraut - 1 cup red cabbage, shredded - 1 large cucumber, peeled, seeded, and diced - 1/2 cup red onion, minced - 1 bell pepper, diced - 1 cup carrot, cleaned and shredded (I keep the peel on unless it's still visibly dirty after cleaning)
Vinaigrette: - 1/3 cup extra virgin olive oil - 2 tablespoons sauerkraut juice (...get it straight from your sauerkraut container) - 1/2 tablespoon apple cider vinegar - 1/2 teaspoon garlic powder - 1/4 teaspoon salt, or to taste
Notes: - Though the benefits of bean soaking are touted here, if you are in a rush, please feel free to use canned beans for this recipe. Be sure to give them a thorough rinse, still!
- To reap the benefits of the beneficial bacteria in the sauerkraut, look for it in your refrigerator section. It should be raw and not loaded with preservatives. In fact, the only ingredients, save for occasional spices, should be cabbage, water, and salt. Be sure to give that ingredients list a thorough read-through!
Directions: 1.) Combine all beans and vegetables in a large bowl and toss to combine.
2.) In a smaller bowl, whisk together all ingredients to the vinaigrette until emulsified. Pour over salad and toss to combine. Place and fridge and chill for at least one hour before serving.
Candace Cabrera Moore is an entrepreneur who believes nothing is impossible. She is an international yoga instructor who runs luxury yoga retreats, healthy living blogger, and author of Namaslay. She is passionate about modern yoga, delicious food, and living your absolute best life. After a very long battle with Lyme disease, she is so grateful to have her health back, and that was the inspiration behind founding YogaByCandace, a modern yoga lifestyle company that creates weekly yoga and hiit workouts, and curates Mantra Box, a seasonal discovery box program that supports small business.
When Yoga Journal magazine decides to put out an article entitled: “Why You Should Ditch Standard Cues,” it’s clear that the questioning and re-evaluating going on at the grassroots level have become prevalent enough that even the industrial yoga complex is feeling compelled to try and respond. In the search for new and better information, people are looking for answers. Earnest practitioners want to know if their practice is sound. Teachers want to feel that they can stand by what they teach. Consequently, there seems to be a rash of new offerings geared towards elevating the level of scientific knowledge from which yoga is being taught.
Is this pose hurting me?
One prevalent trope is that there is an increase in people getting hurt in yoga classes. To hear some people speak, it sounds like a rising epidemic. But I see no real evidence of this. In fact, I wish to proffer that folks were getting hurt in yoga classes in the past just as much as they are now. The difference is that nowadays more people are practicing than ever before and, because we are less deferential to the guidance of a guru, teachers, and students are being more honest about what is actually happening in their bodies.
What has changed significantly is the number of people who are questioning what they are doing, in ways that have not been entertained previously. Teachers are exploring new language and communication about poses and practice that are more rooted in ‘function’ rather than just making a form happen. In my view, this is a good thing. That YJ is picking up on this trend is also good. A more personalized inquiry into experiencing our anatomy is generally helpful in sorting out the practices that serve us, and those that don’t.
But my body cannot be reduced to parts.
Now that yoga teachers are no longer just taking cues from on high and are looking for other sources of expertise and legitimacy, it makes sense to want to understand the mechanics of how a body works and evaluate the practices through that lens. Western science and medicine purport to offer all kinds of definitive information on the degree to which one body part can function in a healthy way in relation to another. New imaging technologies allow us to have a look at our structures and reveal areas that appear to be the sources of our pain. Conventional protocols look to address issues at the specific point of measurable “abnormality.”
The problem is that many established ideas about the structure and function of our bodies are presented to us with a certainty that does not hold up to the reality of what actually happens in a person. For instance, MRI’s reveal that something like ninety percent of all people who undergo MRI’s show signs of herniations or bulging in their spines. Yet, a much lower percentage of those people are experiencing acute back pain. Fusing the discs, or implanting rods, has not proven to be any sort of definitive answer and, in many cases, has exacerbated the situation. Certainly, there are circumstances where intervention is warranted and effective, but the notion that back pain can be corrected with surgery, or a particular yoga exercise, does not usually bear itself out. In fact, an over-reliance on allopathic sensibilities reinforces a false and limiting premise that we are somehow broken beyond our ability to heal.
I do not need to be fixed.
Attempting to identify and name the physical workings that might govern yoga poses is perhaps interesting and potentially useful. But I don’t think that means biomechanics can tell me how to do a yoga pose right or hold the answers to addressing my pain and safety. As far as I can tell, biomechanics is based on an idea that, essentially, turns my body into a machine. And whatever healing and transformation that I have observed in myself and others through yoga has almost always had a direct correlation with a sense of ourselves and our bodies that is expressly not machine-like, but rather is predicated on the fact that we are entirely organic and whole.
As practitioners and teachers continue to parse out new approaches to utilizing yoga, deference to science must be weighed against a healthy amount of discernment. Frankly, doctors and researchers don't have definitive answers to the questions that arise out of our own experience any more than the gurus did. There is a reason why so many inconclusive test results end up becoming blind referrals to try yoga. The unspoken truth is that on some level what is happening in our bodies is magic. We are mystical beings existing on a planet surrounded by infinite space. When our understanding is capable of holding scientific knowledge with the humility of recognizing all that we do not know at the same time, then perhaps we will begin to better address our dysfunctions and more fully embody the wonder that defines us.
By J. Brown
J. Brown is a yoga teacher, writer and founder of Abhyasa Yoga Center in Brooklyn, NY. His writing has been featured in Yoga Therapy Today, the International Journal of Yoga Therapy, and across the yoga blogosphere. Visit his website at jbrownyoga.com.
Click here to try J. Brown's "Slower is Stronger"
This is true for all of us, because we are all human. As humans, part of our story is that as young people, an event creates a deep impact within our unconscious. Whether we attribute it to the perils of childhood, past karma, a big trauma, something subtle, or psychological struggles, all of us has some trigger lurking in the shadow. It is part of our growth and evolution as spiritual beings to come face to face with this inner dragon, and slay it to reveal the gold hiding behind it.
Virgo, as the goddess of the sky, represents our untainted soul, the purity from which we all arise. It strives to hold onto that goodness at every turn — through tending to cleanliness, clarifying its speech, indulging in self-care — and suffers greatly when those elements are neglected. For Virgo, who is ruled by both the planet of communication (Mercury) and the great mentor of the sky, Chiron, the downside of not holding to one’s sense of truth and purity results in a pattern of self-destruction as Virgo is its own worst critic…and enemy.
With Chiron directly opposite our sensitive Virgo new moon, he stands in the way of our forward progress, unless we are willing to take a good, hard look at whatever is “impure” within. Whatever keeps us small, or diminishes our light, represents for us our core wound. Likely, this is something we have run into time and time again as the source of our shame, frustration, or hurt. Underneath the wound, as Chiron is here to show us this month, is the source of our greatest purity and joy…but until we shine light upon it, it remains obscured in darkness.
For us to reclaim our light, rekindle our sense of interconnected innocence and see the universe as working in our favor, we must make powerful Chiron an ally this month and walk with him toward what is uncomfortable, scary, and potentially shameful. If we do this in a safe space, within the context of our spiritual practice, we transform our wound into our strength and move from the wounded victim to the empowered mentor. It is from this place we recover our greatest gift and become the most powerful teacher possible…as we usher others toward the light with our newfound strength. Alchemical Ritual for the Virgo New Moon:
Locate a powerful talisman that represents the symbol of a past wound. Gather crystals, sage and a candle and set up a space for your ritual. Light the candle and enter your ritual with the talisman.
Say out loud the following affirmation:
May this Virgo new moon energy heal my old wounds and reveal the source of my power.
Sit in quiet meditation for a few moments with the symbol and observe what arises as a result of its presence. There is no right or wrong, and it is also not necessary to relive or recapitulate past experiences with this practice. Allow it to be as it is, accept it fully, and witness it with the light of awareness. Write on a piece of paper some qualities of the past wound—it doesn’t need to be a complete recounting, just some free-association of the related emotions and energy.
Now, give yourself permission to allow the lessons of this past wound to evolve. What have you learned as a result? How has it made you stronger? What good has come of it? Immerse yourself in that knowledge, and sit in quiet meditation as you observe what comes up as a result of the shift in perception. Write these qualities down, and as you do, either hold or touch the symbol. This will transform the symbol and you from the inside out. Hold or touch the symbol while you continue to feel the good qualities within. Let those grow, flourish and take root. Cleanse yourself with the sage, and chant Om three times. Close the ritual by snuffing the candle and placing your symbol in plain sight as a reminder of your transformation.
By Alanna Kaivalya
Alanna believes Yoga is for everyone and each student can develop the self-empowerment needed to embark on a personal journey to meaningful transformation. On this principle she founded The Kaivalya Yoga Method, a fresh take on yoga emphasizing the individual path while honoring tradition. Teaching students since 2001, teachers since 2003, Alanna has written and developed teacher trainings worldwide for top studios and independently. In January she debuted a comprehensive 200hr-online teacher training with YogaDownload. She holds a Ph.D. in Mythological Studies with an Emphasis in Depth Psychology from Pacifica Graduate Institute, has authored numerous articles and two books: Myths of the Asanas, an accessible practitioner’s guide to stories behind beloved poses; Sacred Sound, a yoga “hymnal,” illustrating the role of chant and mantra in modern practice. Look for her third book, Yoga Beyond the Mat, in Autumn 2016.She lives in New York City with Roxy the Wonderdog.
You may have heard about Yamas in yoga class, but you may not have had the chance to delve into the ancient philosophy behind them. If you are new to The Yoga Sutras, it is one of the seminal texts on yoga philosophy, written thousands of years ago. It is a practical guidebook for living a fulfilled, positive life. The credited author, Patanjali, outlines the eight-limbed path of yoga, Yamas, Niyamas, Asana, Pranayama, Pratyahara, Dharana, Dhyana, and Samadhi. The path is simple, yet not easy.
What are Yamas? They are considered the five moral restraints or your attitudes and behaviors. This ethical compass encourages us to examine our patterns, habits, and how we treat ourselves and others. Don’t look at the Yamas as concrete rules because none of us are perfect; consider them fluid guidelines to incorporate into your life.
1. Everyday Yamas: Ahimsa: Ahimsa translates to the absence of or freedom from harm, judgment or violence. Often, we are harsh and judgmental with ourselves and by extension, treat others in a detrimental manner. Cultivating a compassionate, loving, understanding, patient attitude toward yourself and others is the key to ahimsa. 2. Everyday Yamas: Satya: Satya is truthfulness in thought, word, and deed. Truthfulness needs to be balanced by kindness and mindful expression. When we are authentically living in our own truth, we are in harmony with the universe and everything surrounding us. Working toward loving communications, non-judgment, and honesty will create a life of ease and flow. 3. Everyday Yamas: Aparigraha: Aparigraha is the freedom from hoarding or collecting. When you operate from a place of scarcity, you can be greedy with your feelings, your actions, and your belongings. Remind yourself that abundance exists for everyone. Learn to trust the wealth of the universe and only utilize what you need in the moment. It takes practice to release attachment to possessions and even people. You can do it! 4. Everyday Yamas: Asteya: Asteya translates to freedom from stealing. Like all the other Yamas, this principle transcends simple appropriation of a tangible item. It’s the concept of becoming free from cravings for wealth, power, possessions, and attachment to outcomes. Also, Asteya reminds us to respect other people’s time and energy. Don’t be an energy vampire! Cultivate a sense of completion from within. 5. Everyday Yamas: Bramacharya: Bramacharya translates to moderation. It’s one of the most misunderstood tenets in yoga philosophy. Often, it is translated into a life of celibacy and religious study; however, most yogis are householders and live in modern society. Instead, strive toward moderation and balance in all matters. Your own restraint and moderation are key to your personal growth.
Use this new class package to examine yourself and learn how to find your best self!
Turns out, you can’t get rid of fear. Every single time you make a new choice, release an old habit, break an energetic pattern, decide to expand what’s possible for you- fear is going to be around.
What you can do is have a relationship with fear that *maybe* is actually beneficial for you.
Over the years I feel like I’ve built a pretty decent relationship with fear. I love in Big Magic when Elizabeth Gilbert talks about how every time we start out on a new endeavor, whether that be a creative project, a new relationship, an adventure, healing your body, or something else, inevitably fear is going to show up.
She uses the metaphor of a road trip- no matter how carefully you pack and plan or try to sneak out the side door, fear is always going to be along for the ride, ready and waiting in the car. You can’t control that.
What you can control though, is- Does fear get to drive? Does fear get to navigate and co-pilot? Or Can fear hang out in the backseat, occasionally offering comments and suggestions but not actually running the show?
Fear has a purpose. Its goal is to keep us safe and alive.
There are primal fears: Fear for your safety. Fear of being alone or abandoned by your tribe. Fear of pain.
These primal fears are at the core of all fear- designed to keep us from being cast out, unable to take care of ourselves, put in dangerous situations.
Then there are the ways those fears manifest in our modern lives. The patterns of fear that appear over and over again, especially for women, and are often in the driver’s seat or holding the GPS and telling you where to go, sometimes without you even realizing it.
Those fear patterns look like: Fear of being judged. Fear of missing out. Fear of being not enough. Fear of being too much. Fear of being misunderstood. Fear of everything falling apart.
Finally, there are the actions we take based on fear running the show and controlling the journey.
Actions like: Staying quiet, not speaking up for your needs or when you are uncomfortable. Numbing out with food or tv or a novel or sex. Pretending everything is okay. Policing our bodies and our points of view. Overworking and over-giving to appear useful. Stopping asking questions. Making endless lists and plans to ‘figure it out’. etc. etc.
Sound familiar?
This can feel super obvious when you have a specific thing happening in your life that is requiring you to step into a new version of yourself- going through a break up, dealing with sexual harassment at work, getting in a car accident, the death of someone close to you, not knowing how you’re going to pay your bills, meeting a deadline on a creative project… etc.
And sometimes fear is soooo sneaky.
There’s a kind of fear that isn’t talked about too much. It’s a fear that’s been really present for me lately. A sneaky kind of fear that shows up in the background and slowly, insidiously begins to take over thoughts and actions.
I was giving a talk a couple of years ago about how our bodies how the keys to having it all- love, health, freedom, joy, ease, wealth, and fulfillment.
Afterward, a woman came up to me and said, “you know, when you asked us if we would like to have it all, a big part of me immediately recoiled and said ‘hell no’. I think I’m most scared of having it all.”
The fear of having it all.
There’s a reason that Marianne Williamson quote is so popular- the one that says, “Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure.”
That fear will sneak in and shut down any choices that would allow you to “have it all” — whatever YOUR version of that looks like.
It all comes back to what we have learned as true, and what we have learned we need to do / how we need to behave in order to fit in with our current society and culture. Which comes back to the primal fears and not being ostracized or alone.
A woman who “has it all” is a dangerous woman in our society. Simply by being she is inviting in judgments, criticisms, scrutiny, and unpopularity from all sides, because she is choosing not to buy into the lie of how women are supposed to behave.
I also want to note that “having it all” is going to look different for everybody.
A woman who dares to be happy with the body she has, openly energized and excited by her life, with clear boundaries in place, making choices for herself, speaking up for her needs and visions of the world, sovereign in all areas of her life- this is the woman our culture fears, and subsequently is the woman many of us both long to be and fear becoming.
This paradox can hold you in a grip so tight that it feels like no matter how much “progress” you make, you are never where you want to be. It’s a safety mechanism. You can also accomplish a LOT from this place.
When you step out on the path toward “having it all”, whether you call in that our not, it usually looks like seeking to have a certain body type, enter into a romantic relationship, start a family, find a job you love, create a home you love, have a possibility oriented mindset, build thriving friendships, or something similar.
It may show up as one of these things in particular, over and over again. Or it may be a combination of things. And as you move down this path, an interesting thing starts to happen.
Maybe you make peace with your body over the years. Maybe you fall in love or enjoy more intimacy in your relationship than ever before. Maybe you learn how to release negative emotions and create peace and positivity every day. Maybe you find work that you are passionate about.
Over time, the things that used to have you in the grips of fear no longer hold the same weight.
You realize you no longer have wild emotional swings based on the number on the scale or the food you put in your mouth. You are no longer convinced that you are doomed to die alone. You realize you are paying your bills with ease and have the money to do things you want to do. A phone call from your mother no longer sends you into a tailspin. A missed connecting flight is met with a shrug and laughter rather than a meltdown.
And your sights start to turn toward expansion. Toward, “What else might be possible in my life?”
We humans, we love a challenge. We love to grow, change, and experience novelty. We love to push ourselves to see what’s possible, to play with our potential.
When expanding into new possibilities, we often forget about fear. The primal fears seem far away. You have tools to work with that will keep you moving in spite of fear. (By the way, if you’re not in this place- let’s have a conversation. This is a core part of the work I do with my clients, and is essential for liberating your body and really claiming your self-worth and power.)
Right when we aren’t thinking about fear- this is when fear sidles in the back door and sets up camp.
Welcome to my life the past few weeks- ignoring fear because I thought it wasn’t there. Avoiding the fear that is the hardest for me to identify.
This is the fear that shows up when everything is going well.
When my relationship is filled with love and electricity. When my business is thriving and I’m lit up with passion for my work. When my body feels vibrant and healthy and alive. When I have the capacity to expand and receive more than ever before.
We all have a set capacity we feel comfortable with having and receiving what we want. The place that says, “this is what I deserve and as long as I stay here, I won’t upset the status quo.” This capacity comes from a combination of upbringing, society, social conditioning, etc.
We also all absolutely have the ability to expand this capacity as much as we want to. We have the ability to “have it all”.
And every single time you reach your capacity, especially when you are looking to expand beyond it and up that set capacity, guess who’s gonna be there?
Did you guess Fear? Because you were right!
Every time you step into a new way of being, upping your capacity for receiving and becoming more true to who you are, Fear is going to be there.
Remember- the goal of fear is to keep you safe and alive.
And as magical as receiving more and being more of you and enjoying your life more are, they are also unknown realities.
For Fear, unknown = unsafe.
When you don’t pay attention to fear, invite it into the conversation, that’s when it sneaks up on you and whacks you on the head. Or, to go back to the road trip metaphor, it makes you feel all brain foggy and sleepy and unclear, so you decide to take a nap and when you wake up suddenly Fear is behind the wheel and you are no longer in control of the destination!
This is what has been happening with me this summer.
At the end of May, I celebrated 2 years with my amazing man. Mid-June, I launched Camp Fireheart. (Are you coming? It’s going to be incredible.) End of June, really cool opportunities began for me to bring my work and creativity to new outlets. Beginning of July, my MCL sprain finally felt fully healed and I began strength training again. Mid-July, more opportunities to speak, teach, and grow.
I hit my capacity to receive and have it so good in full force.
I began to notice a hesitancy to sit down and do the work to keep things moving forward, even when I had a really inspiring list of things to create and put into the world.
I would wake up feeling a foggy and low energy, even after sleeping 9 hours and eating what my body wanted.
I was spending more time on social media than usual, without creating my own content.
I would feel the desire to paint or go for a hike, and face massive resistance to things I’m normally excited to do.
I started to look for things that were going wrong- in my body, in my relationship, in my business. I started to feel frustrated and anxious and drained. I started to think “maybe it’s not for me”.
Until I remembered.
Remembered that Fear is a sneaky lil' $&%*#.
And that I had made a mistake.
I didn’t invite fear into the conversation. I didn’t ask fear what it needed me to know or address as I was expanding. I completely ignored fear, so it got louder and louder until I had to face it.
If you ignore Fear, it takes over.
We can’t get rid of fear. So what do you do instead?
Give it a job. Preferably a job that isn’t “driver” or “navigator”.
Even better, give it an ear. Let fear have its moment to shine.
This might seem crazy- don’t all the self-help and law of attraction teachings say don’t give fear any attention? “What you focus on grows” so why would you focus on fear?
Because fear is going to be there regardless of how you choose to interact with it. Wouldn’t the conscious, enlightened thing to do (say tongue-in-cheek) be to acknowledge and face your fear rather than simply pretend it doesn’t exist?
Thought so. But then again, I’m biased. You’ll have to try for yourself.
When you find yourself facing a situation of newness, regardless of whether you perceive that newness as welcome or not, consciously bring fear forward and have a conversation.
A conversation with fear
One of my favorite ways to start that conversation is to imagine I’m sitting down to coffee (or whiskey, depending on the day) with fear.
Say, either in your head or out loud, “Hi fear! How are you? What’s new?”
Keep in mind that fear has one goal: keep you safe and alive.
Some questions you can ask fear: “What do you have to say about this new thing?” “What would you like to bring to my attention?” “Am I missing anything in this equation?”
Tim Ferriss has a TED Talk with a great exercise to help you make peace with fear. Check it out here: Why You Should Define Your Fears Instead of Your Goals
My coach sent this to me after a particularly gnarly conversation with fear and it helped me SO much.
Once I recognized the symptoms I was experiencing as Fear rather than as ALL THE THINGS THAT WERE WRONG WITH ME, I was able to pause, turn, and face what was really going on. (and actually, keep moving in the direction I wanted to go!)
Giving fear the space it needs allows you to remain in the driver’s seat.
Truly hear Fear out. Write down things to consider when you confront fear. Ask your fear to fill in any blind spots you may have.
And? Remember that fear does NOT run the show. Fear is only one aspect of your life to bring to the table and have these conversations. Ask it to show you both the extreme ways you may somehow be unsafe or die in this process as well as some of the subtle things you may not have considered.
Give it a new job. Ask it to make it super clear to you when you are overlooking something important. Ask it to tap you on the shoulder when there is room to grow and expand.
You can also ask it to release its death grip on your hand because you are not going to try and leave it behind.
Finally, thank your fear. Acknowledge how well it is performing its purpose. Let it know that you will listen, but ultimately how you proceed is YOUR decision.
Sending you SO much love, Kate
Equal parts earth mama, mermaid, and magic glitter, Kate Marolt is an embodiment coach, speaker, yoga teacher, and founder of Unbound Living. Kate is a fierce advocate for women’s empowerment and wisdom, and with over 1000 hours of training in yoga, fitness, energy, philosophy, spiritual practices, and emotional processing tools, she is uniquely placed to guide you back into alignment, integration, and wholeness. Kate is dedicated to helping you understand your body’s messages and inner wisdom so you can feel ALIVE, joyful, and free to be exactly who you are, inside and out.
Back in the day when Jules was eating a predominantly raw food diet this Raw Blueberry Pie was a true life-saver.
Perfect for your next BBQ or summer gathering, share our Raw Blueberry Pie with your loved ones! Technically this recipe could be a part of the Conscious Cleanse, but because of food combining we recommend it more as part of your 80:20.
Either way, enjoy it, share it, and leave us a comment below. Will this delicious dessert make a regular appearance at your upcoming gathering?
With blueberry love,
Yield: 1 pie
Ingredients:
Instructions: In a food processor fitted with an S blade, combine raw walnuts, dates, vanilla extract, cinnamon, and sea salt until smooth. Press mixture evenly into a pie dish, and refrigerate for about 1 hour or until crust is hard.
Meanwhile, in the food processor fitted with an S blade, combine blueberries and honey. Pour into chilled crust, and refrigerate for at least 2 hours before serving.
Jo Schaalman and Julie 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 lead 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.
To learn more about “Jo and Jules” and to download a free e-cookbook for a sampling of the delicious food served up on the Conscious Cleanse, please visit their website.
Conscious Cleanse Detox Flow - Jo Schaalman
Heart Opening Forrest Yoga Flow - Jo Schaalman
Traditional Hot Yoga - Julie Peláez
How is your reaction time these days? Life is moving at a breakneck pace and doesn’t appear to be slowing down anytime soon. If you find yourself reacting immediately and allowing yourself to be buffeted about by external events, we want to remind you to slow down and build serene strength from the inside out. By choosing to slow down and taking time to rest and recharge, you can create a wellspring of stillness within and react to anything or anyone coming your way with more equanimity.
We’ve got four excellent new classes this week designed to help you lower your blood pressure, quiet your mind, and feel good, regardless of what else is happening in your life.
We are thrilled to introduce our very own Keith Allen with the launch of two new classes: Deep, Slow, Mindful, Flow and Meditate & Cultivate Calm. We know you’ll love his clear, soothing guidance. Before you practice with him, we’ll give you some background and why we know he’ll soon become one of your go-to teachers.
Every teacher is unique and Keith taps into his wanderlust, his broad exposure to various yoga lineages, and his passion for meditation in his classes. More than a decade ago, Keith traveled to Africa to teach English. He practiced yoga for the first time in Moshi, Tanzania with Mt. Kilimanjaro in the background. Not your average yogi, right? Yoga moved Keith so deeply during his first class, he knew instantly it was to become a positive part of his life for a long time. He continues to study with different teachers, lineages, and yoga styles and incorporates his learning into his own practice and teaching.
Keith’s classes balance a meditative focus with safe alignment principles. Meditation is the key focus for Keith and he believes learning to create more calm within is the key to leading a more peaceful life. He uses these principles to lead workshops and yoga teacher trainings. He is launching his first book, www.theyogafixbook.com as a resource of healthy movement patterns. Check it out.
In addition to introducing you to Keith, we’ve got the always amazing Jackie Casal Mahrou’s: Gentle Hatha 7: Free Yourself for a well-rounded practice. Finally, make sure you sleep like a baby with Denelle Numis’ Nighttime Nidra.
Remember, taking time for yourself and maintaining your calm within the storm helps not just you, but those around you. We can make the world a more beautiful place through our individual dedicated practices.
According to Patanjali, author of the Yoga Sutras, yoga is all about the mind.
The real yoga happens when we are able to sit with what is and develop a level of discernment (viveka) that best serves our dharma (purpose).
Of course, that requires knowing what our purpose is and a lot of practice.
Aligning the mind and thoughts
One of my favorite ways to live a purposeful life is to live in alignment with my values.
Core values give us a guiding post to test our life decisions against. If you value family, personal growth, integrity, freedom, health, creativity, leadership, community, and nature like I do then it’s important that the next time a big decision is looming you think about how that decision will affect (or not) all of these areas of your life.
It seems easy enough, and yet, it’s far from it.
I have a hunch.
When we are aligned in thought, we get a special feeling. But it’s hard to look in the mirror every morning and see how we feel so it’s also super easy to forget that aligning our thoughts, decisions, and actions are good things to repeat often.
That’s why it’s important to create our own rituals to consistently re-align with our core values.
But let’s not get ahead of ourselves!
I want to go back to issue #1 above.
What Core Values have to do with Yoga
Do you know your core values? Like, can you send me an email right now and list all of them, in order of priority? Each core value distilled into one word or less? (Really, send me an email and let me know what yours are if you know them!)
I teach this stuff and even I have trouble remembering my values sometimes! The pull and temptation of subscribing to society’s values when they are not our own is a cause of suffering. The fear of being judged left behind, or scorned is enough to make us double-guess ourselves when we feel pulled to move in one direction even though the rest of the world thinks the opposite. It is this very fear that holds us back from living our most inspired lives and leads to unhappiness.
Core values are something that I’ve been learning about since 2008. I really, really love aligning with core values and I think this work is the number one most important first action we can take on our yoga journey toward alignment.
The core values of Classical Yoga
Finding our core values within the context of yoga means we don’t have to start with a blank slate. Classical Yoga Philosophy offers up suggestions for what core values we might consider living by in the Yamas and Niyamas.
As a quick refresher, the yamas and the niyamas can be distilled into the following values:
Compassion (Ahimsa, or non-violence) Honesty (Satya, or truth) Abundance (Asteya, or non-stealing) Moderation (Brahmacharya) Giving (Aparigraha, or non-hoarding) Purity (Saucha, or cleanliness) Contentment (Santosha) Discipline (Tapas) Learning (Svadhyaya, or self-study) Surrender (Ishvara Pranidhana)
There are many other values you may hold as well. For me, family and freedom are my top two non-negotiables.
So, are you living in alignment? Are you consciously creating a life based on a set of core values?
The beauty of yoga is that I’m not here to tell you what your values need to be. We can all live together peacefully and have different values. That’s what makes us individual and unique. Besides, we all have our own karma to work through.
But I can guide you through a process to help you find your core values. I can encourage you to make space and time to be with your values. I can help you develop discernment. I can support you when it seems everyone else is on the other side.
I’m on your side! Let’s live in alignment — body, breath, mind, and spirit — together!
By Ashley Josephine
I started practicing yoga to stay in shape and release stress. What I learned was how to love my life. How to have faith. How to find your community of people who support you and love you unconditionally. How to get back control. Today, it is my mission to help busy Type-A overachiever women like me gain back control of their lives, live pain-free, and love the life they want to live through yoga lifestyle practices. Visit www.ashleyjosephine.com to get free yoga lifestyle tips to help live healthier, happier, and pain-free.
Nut Base:
Chocolate Topping:
Directions:
Corinne Marabel, creator of A Vegan Kitchen, never intended to follow a vegan diet, much less did she intend on creating what she has today. In July of 2013, feeling constantly run down and tired and after spending far too many months treating my body like a garbage bin, Corinne decided to turn from vegetarianism to veganism for a short detox. However, days turned in to weeks, and she began to find herself feeling not only better internally, but completely inspired to create beautiful and clean vegan dishes.
Check out @avegankitchen instagram page, and ebooks!
Yoga is for California hippies.
Sure, and it’s also for Iowa farmers, West Virginia coal miners, professional football players, decorated military heroes and Wall Street wizards. Yoga doesn’t know or care what type of person you are, whether you’re spiritual or how much organic vegetables make you gag. Yoga knows that when you practice focus, balance and breathing you can change your body, your physical and mental health, your relationships and overall happiness.
Still, I don’t want to be one of those people.
“Those people” aren’t even those people. You’ll always be you, no matter how much yoga you practice.
I’m not flexible.
That’s why you go to yoga. Flexibility isn’t a prerequisite, it’s a result. The physical poses of yoga help lengthen your muscles and increase your range of motion, and flexibility is like any skill - it improves with regular practice.
I’m not skinny.
Most of us aren’t. But we all have bodies that carry us through the world and deserve the very best treatment. Big bellies, wobbly thighs and rolls are part of yoga because they’re part of us. Every pose is made to work around your body and what it can do - and a regular practice will transform that body before your eyes.
I’m too busy.
There’s an old Zen adage, “you should sit in meditation for 20 minutes every day — unless you're too busy, then you should sit for an hour.” If the problem is that your life is too busy for yoga, yoga could be the solution for your life.
Yoga is so much $$$$.
That’s where we come in. With streaming classes, you get the studio vibe without the studio price. Establishing a practice that’s easy to come home to every day is a coupon for wellness. In case you don’t read to the end, our Yoga 101 program includes a bonus 3 month free subscription when you sign up.
I dont have the stuff you need for yoga.
If you have a pulse then you have everything you need for yoga. Yoga takes body, breath and presence - anywhere, anytime. We do recommend wearing comfortable clothes you can move around in, and a non-slip surface (which is why people use yoga mats).
I want a real workout.
Be careful what you wish for. YogaDownload alone has thousands of on-demand classes at a variety of intensity levels, including heart-rate-pumping, sweat-inducing, calorie-burning classes where the struggle is so real, you’ll need a new hashtag to describe it.
There are like a million styles of yoga, where would I even start.
As you may have suspected from the name, Yoga 101 is the perfect place to start. It’s a five-class series that progressively teaches the basics of Hatha yoga, a combination of physical postures, deep breathing and meditation. The series is perfectly paced, no matter your age, body type, flexibility or strength. At the end, you’ll have a personal understanding of yoga, feel comfortable on the mat, better in your body and have a new set of tools to release mental and physical tension.
Ready to start? Yes you are! Yoga 101’s 5 full-length beginner’s classes and a 3-month YogaDownload membership (a $40 value) is available at the special National Yoga Month price of $27. GET THE DEAL NOW!!
It’s easy to forget how to be authentic when we play many different roles throughout the day. We’re parents, children, friends, employees, teachers, lovers, members of society…
But how do we stay true to ourselves when life gets messy, overwhelming or stressful?
By taking small steps and doing little things that make us feel good. No, scratch that. That makes us feel great. Excellent. Ecstatic. Alive. Grateful for who we are and what we have. But also calm, meditative, reflective.
I made a short (but hopefully sweet) list of 9 simple things that have helped me live more authentically and be closer to my genuine self.
1. Enjoy the Little Things (Also Known as ‘Live in the Now’)
I know – this is a cliché, but I just can’t deny this simple truth. In all honesty, it can take some practice to train your mind to stop blabbering and start noticing the little things. But once it does, you will…
Rejoice in the first rays of the sunshine in a hazy morning. Feel their warmth on your skin. Smell that first cup of coffee and exhale with a sigh of blissful pleasure as you take that first sip.
Hug your pet. Kiss your loved one. Have fresh flowers on your table. Listen to the ocean. Watch the sunset. Let the wind blow through your hair in the spring. Walk on crispy leaves in the fall. Make snow angels in the winter.
You know, the little things.
Every day, I make conscious efforts to appreciate and remember the special moments and people in my life.
2. Don’t Water Yourself Down for Other People’s Approval.
We all want to be accepted, loved and appreciated. So we often try to tone down who we really are to be likable out of fear of being judged.
Heck, I’m even petrified to be writing this post.
You see, throughout my childhood and teenage years, I got the message that who I was isn’t acceptable. I didn’t belong anywhere. I didn’t fit into a mold. This stuck with me for years to come, rocked my self-esteem and made me question my authenticity.
But as I matured, I did some serious inner work and made a strong decision to be unapologetically myself. To speak up and share my opinions and emotions right off the bat. And to say NO to people, things, and situations that weren’t good for me.
I’m a highly sensitive introvert, crazy cat lady, passionate business owner, raw, honest and intense writer, and extremely curious. I’m also overly excited about things (just ask anyone who knows me how I feel about calla lilies, kittens, vintage tea sets and Italy). I’m also a good listener and a loyal friend, but I won’t take s**t from anyone anymore.
And I’m loving it. Every single bit of it.
And you should love YOU, too. With all your quirkiness, talents, words, desires, dreams, body types, good days, bad days, mistakes, failures and life experiences. These things make life authentic.
You won’t fit in a box, but why would you need one?
There’s nothing more beautiful and liberating than to be purely you.
3. Balance Your Emotions and Your Reasoning
One of the first (and best) lessons I learned in my early 20s is that children respond to situations with their emotions. Adults use their reasoning. But the key to a happy, balanced, authentic life lies in the balance between the two.
So whenever you’re in an intense, emotional or stressful situation and want to react with your feelings, stop and ask yourself: am I reacting as a child or as an adult? Your answer will show you how to handle things further.
This simple exercise helps me manage my emotions and face every situation in a calm, composed manner. And it’s effective because it switches your mind from overly-excited to being in control.
4. Don’t Judge or Punish Yourself for Your Mistakes
Very often we think it’s totally ok to judge ourselves for a mistake we’ve made either now or in the past. But what’s the use?
Instead of beating yourself up, see if you can learn something from your failures.
So what helps is writing down what each of your mistakes is trying to teach you and the ways you can avoid repeating it in the future.
But please, don’t judge yourself. You did the best you could do.
5. Pay Good Attention to What Your Body and Mind are Telling You
Signs of physical discomfort are more tangible than psychological. When a certain food makes you ill, you stop eating it. But when a thought keeps nagging you and making you feel horrible, you accept it as truth and give it energy.
Pay attention to your thought process. Some of the greatest breakthroughs I’ve had have come from observing my own thoughts, how they relate, how far they go and their end result.
Incessant mind chatter is often a sign of bubbling emotions. Release them, set them free and clear your mind.
Yoga and meditation are two wonderful ways to do that.
6. Go for Your Dreams With All the Strength You Have
One of the main reasons I’ve been a long-time follower of Candace is her authenticity. She was my inspiration for this article because I’ve always admired how she handled difficult life situations with grace, courage, and strength.
To me, authenticity is pushing through, no matter what.
Going after your dreams, no matter how silly or big or unattainable they seem.
Having your own business or a job where you have a genuine connection with the people who you work with. Offering so much value that you get threefold in return.
And loving what you do with all your heart.
Living authentically is what prompted me to quit my 9-5 job as a staff writer and pursue my freelancing dream.
And I couldn’t be happier.
7. Celebrate your Victories, No Matter How Big or Small
If you’re like me, celebrating ANYTHING less than what you hoped for can sometimes be impossible. (Because being a raging, incurable perfectionist is oh, so much fun!)
So, I’d rather not even start in the first place. I know it’ll be good enough, but not quite there yet. And my mind will go crazy looking for the very instance I could’ve done better, not realizing the moment has passed.
And I’m left with a choice – I can either sit there and cry over what’s done “imperfectly” or celebrate it just the way it is.
Good enough is perfect.
8. Take the Time to Get to Know Yourself
Getting to know yourself is a wonderful, rewarding and challenging journey.
But it’s also overwhelming and takes patience.
So where do you start?
I’d suggest grabbing a good old pen and paper.
On separate pages, write down the following:
· Your virtues, habits, things that are unique to you
· What makes you truly happy (people, situations, your career, animals…)
· What is important to you
· What you will and won’t tolerate (a.k.a. boundaries)
· Whether you seek validation from the outside world (and if so, why)
· What things you’d like to improve in yourself
· What you can and can’t give up
· How your perfect day looks like
Don’t be scared to dig deep. One of the best ways to get to the bottom of any question is to keep asking yourself why until you’ve gotten your answer.
For example, if your question is: “Why can’t I speak my mind?” You may answer with: “Because I’m scared of being judged.” Then, you continue: “Why am I scared of being judged?” “-Because I feel like I don’t have anything important to say.” “-Why do I feel like that?” And so on.
Keep going until the answer feels just right. That’s when you reach authenticity.
9. Open Your Mind to New Things
Confession time: I do not handle big life changes well. Like, at all.
I become agitated, anxious, super-stressed and just on edge the entire time. And until everything settles in nicely, I’m a complete and utter mess.
I’m aware that this stems from my need to control the outcome of every life situation. In reality, I know I can’t. But I really, really want to.
Any fellow recovering control freaks out there? Hi! (*waves frantically*)
But I’ve learned that now, with every new wave of changes, I just breathe deeply, meditate, let my mind wander and let go of my fears.
But most importantly, I open my mind to whatever comes my way and try to make peace with it.
Bottom Line
Sometimes, you’ll find your true self with life experience and maturity. Other times, it may be hidden under anxiety and depression, feelings of inadequacy, negative self-talk, self-doubt and fear. And finding it may take some therapy.
But the authentic self has no high expectations of themselves or others and takes life lightly.
Instead of constantly doing, running, working, thinking – it just is.
Innocent and vulnerable, but also strong and independent.
For me, authenticity equals freedom.
Frosina is a freelance blogger for hire specializing in lifestyle, health and wellness topics. When she’s not busy writing about yoga, healthy living and mindfulness, you can find her learning all about digital marketing and dreaming of Italy. You can learn more about Frosina here, on LinkedIn and Twitter.
Poor alignment, weak muscles, muscle tension, and stress are the four main causes of back pain. Intelligent yoga practice addresses all four causes of back pain because it is not just a physical practice that works with your muscles, ligaments, joints, and bones but it is also a mind-body practice that reduces stress. Most people with mild to moderate pain find relief a proper yoga practice once they begin to move and align their body properly. If your spine is healthy and pain-free, yoga can also help you keep it that way! The key is having the right knowledge and expert instruction. I want to share some powerful information and yoga tips with you now to keep your spine feeling fantastic. I will give you: #1 Knowledge and awareness are KING You cannot heal what you are not aware of or what you do not acknowledge. Noticing that your low back is at risk of further injury is #1. In the early stages of misalignment, the pain is often mild and intermittent, and therefore relatively easy to manage. They key word here is: manage, that does not mean heal. Common ways of managing these flare-ups are anti-inflammatory medication like Ibuprofen, or by doing less of the pain triggering activity. For example, you may not go hiking or cycling as often as you used to. To manage the lower back pain you may buy a new ergonomic chair, get shoe inserts or place a lumbar pillow to support your spine. Sound familiar? Spending hundreds of dollars on external objects designed to align your body from the outside-in may help, but they will likely not help heal the root of the problem. Crossing off the things you love from your activity list is not a great option for most of you either. You need to understand how your spine became misaligned, what is keeping it that way, and how you can make positive changes to shift your spine toward optimal alignment. #2 Listen to your body on a daily basis Your body is constantly sending you messages about how aligned or misaligned you are during daily activities such as sitting, standing, lifting and resting. Awareness is key and here is the knowledge. The early warning signs that your spine is in need of attention and care are below. Early Warning Signs your Spine is at Risk:
#3 Notice what is contributing to pain in your low back pain The biggest cause of slowly progressing, intermittent type of back pain that gets worse over 5 to 10 years is poor posture in both seated and standing positions. Poor posture can result from immobility, tension, and lack of awareness. A common trigger while seated is slouching. This reverses the spinal curves by rounding the shoulders forward, tipping the pelvis back, and reversing the lumbar curve. Rounding the spine places extra stress on the vertebrae and spinal discs. Compare that to the upright posture shown on the right where the lower pine can maintain its healthy natural inward curve. In general, sitting is one of the most challenging positions for the spine because by positioning alone it puts three times as much pressure on your vertebra and discs than standing. Have you ever noticed that your low back aches after a long and uninterrupted period of sitting? When you combine sitting with slouching that is double the stress on your spine, not to mention the hips. Eventually, the lumbar discs protrude posteriorly from the pressure on the vertebrae. Your discs act as natural shock absorbers and protect your spine from compression they can remain healthy when we maintain a natural curve in our spine while we sit and stand. Small tasks we do every day like lifting and carrying objects also trigger low back pain, especially when performed out of alignment. It is not just heavy objects that pose a risk, it is the repetitive lifting and carrying of purses, backpacks, grocery bags, children, and laundry to name a few that can make minor tweaks to the spine through the day. The normal curves of the spine become misaligned while holding a large bag. To compensate for the load of the bag the right shoulder drops, the lumbar curve pushes out to the left and the sacrum compresses on the right. This poor alignment held for repetitively over a long period of time will eventually cause pain. Make the positive change by carrying a smaller bag, distribute the weight evenly on both sides, alternating sides you carry objects, change bags to a cross the chest strap or backpack, or set your bag down while you stand. Then on the movement side of things, do alignment based yoga to strengthen, stretch and gain good alignment. #4 Learn good body mechanics and proper body alignment Healthy spinal curves are designed to have a sleek S-shape from front to back that allows for proper articulation of the vertebra while preserving the shock absorbing qualities of the spinal discs. In the C-shape configuration, the shoulders round forward, the chest collapses, the pelvis tilts back, and the low back rounds. When the bones are out of alignment for a long period of time your muscles compensate in an attempt to correct the alignment. Unknowingly, we continue to do the triggering action in the same habitual way (like the infamous slouching when we sit). Eventually, this causes an imbalance in the muscles that fixates the bones in poor alignment. This creates rigidity and immobility (think hunched over an old person walking with a cane and you get the picture). Over time, certain muscle groups become overused and therefore chronically tight, while other muscle groups become weak from lack of use. The end result of improper use of your body for a long period of time is compression or torsion in the vertebrae of the spine, pinched nerves, bulging discs, and an overall decrease in function and stability of your spine. Why does it feel uncomfortable to stand or sit up straight? Even with knowledge of proper posture and the best of intentions, the habit of slumping and collapsing the spine can sneak back in quickly. In fact, it may even feel good to slump and completely unnatural to stand or sit up straight. You know the term “use it or lose it”, it applies here. If you have not been exercising the muscles that hold you up and support good alignment it will feel awkward and even tiring to stand or sit straight for more than a few minutes. The muscles that have been overworking are chronically tight and need to stretch. The tense muscles will not fully let go until the weak muscles get stronger and take some of the work load off the over-working muscles. This is why yoga is such a powerful tool in healing and preventing back pain. What is good standing alignment? The ideal posture has correct alignment while standing versus five common misalignment postures. Do any of these look familiar? Good alignment is when you can draw an imaginary line along the side of your body from the ear opening down to the outer edge of your shoulder, outer hip, side of your knee, and ankle bone. A common misalignment in the low back is too much curve (sway back) or too little curve (flat back). You can see how all of the misalignments change the natural S-shaped spine into a different shape and it effects the vertebrae and supporting tissue all the way up to your head. Luckily, yoga can teach you the principles of good alignment and provide you with powerful yoga poses that you can do daily to help gain and maintain the mobility and health of your spine. #5 Do alignment-based yoga It is never too late to improve mobility and health in your spine with yoga, and the sooner the better. Yoga aligns your bones and encourages proper use of muscles that support upright posture and alignment. Yoga poses to build strength in weak muscles and flexibility in over taxed muscles. Through the balanced action of muscles over time the spine will become more supported and at ease in an upright position effortlessly maintain the natural spinal curves. You may notice an energy boost to standing and sitting tall as it just feels and looks better than slouching. It is important to adapt postures that feel too strong for you. Go slow, take your time and do a more mild version of the pose if necessary.
Low Back Sequence
Check with your doctor before beginning any exercise routine. Your body is your best teacher, modify or skip postures that do not feel beneficial to you. Seek out a qualified yoga therapist for expert guidance. YOUR DAILY YOGA ROUTINE
Perform the top 10 yoga postures daily. I recommend doing 10 repetitions of the cat-cow pose. The following nine postures I recommend holding each pose for 30-45 seconds and adding repetitions as needed. This sequence should take you 30 minutes or less. If performed daily with good instruction and alignment this can help to heal back pain over time. If pain persists seek the advice of a doctor.
Listen and trust your body. Therapeutic yoga pose applied correctly and engaged properly should relieve or at minimum decrease pain right away. If pain increases, come out of the pose and rest. If this continues to occur then find a different type of yoga or select a different yoga teacher. If you are in acute pain and have inflammation, I recommend that you wait a few days until the swelling subsides before doing any exercise or yoga. If you have concerns check with your doctor.
Caution: Not all yoga is therapeutic. I have worked with hundreds and over the years some clients have told me that they have were injured in yoga. It is true that yoga is done improperly or without good quality instruction can put your spine at risk and cause damage to vertebrae, discs, muscles, and ligaments. Experienced yoga teachers that are trained in alignment-based yoga will know how to support you in keeping the integrity of the spines natural curves while you practice. If you are prone to injury or want to learn how yoga can keep your spine aligned both on and off the mat then alignment-based yoga is the safest and effective practice for you. There are many other postures in my yoga tool bag, but this is an excellent start! I offer private sessions, public classes, and workshops that use alignment techniques to keep your spine healthy, mobile and strong. Enjoy the journey toward optimal alignment and a fantastic spine!
Sienna Smith is owner of Yoga Mountain Studio, a Certified Yoga Therapist with IYTA, and senior Yoga Alliance teacher (E-RYT500). Teaching in the bay area for 16 years, she has studied extensively with Gary Kraftsow, John Friend, Manuso Manos, Georg Feuerstein, Maritza, Lama Palden and Chinnamasta Stiles. Her classes, workshops and trainings are opportunities for learning and practice of an intellegent healing system of alignment-based yoga rooted in the Krishnamacharya tradition. As a Yoga Journal contributor she created an Office Yoga video and published Desk Yoga in 2011. She appears in the publication regularly and is featured in Gary Krafstow’s top-selling Yoga for the Low Back DVD. She has two children, two cats, loves green tea and has a passion for the harmonium.
It is time to take advantage of all the soul work we have undertaken during this wild astrological year, and finally release any obstacles that prevent us from experiencing (and sharing) connection, bliss, and ecstasy on a daily basis. The power of Pisces is its ability to call forth our cosmic resources and deepen our spiritual capacities. However, if we resist the flow of Pisces energy at this important time, we will likely be mired in darkness, disconnection, and self-criticism that could culminate outwardly in behaviors like numbing out, drug or alcohol use, or martyrdom…things that render you powerless.
Do not give your power away. Step fully into your power, and stand in the waters of the unconscious by owning the fruits of the spiritual work that you have done over the last six months on every level: conscious, unconscious, shadow work, emotional healing, and transcendence.
With the shedding of the final layers of the resistance, and by owning your spiritual power, you honor this moon’s energy and are lit from within by the wisdom of your unconscious and the unfoldment of your own evolution as a spiritual being. When we stop resisting and release our own shadows in this way, we shine the light for others to see their spiritual potential. This is the greatest gift of this work. As one who walks with the power of this moon, you have the opportunity to share this light with others! Alchemical Ritual for Pisces Full Moon:
For Pisces, nothing is more important than transcendence. The two fish that represent Pisces enjoy swimming in the waters of spiritual connection more than anything else. When Pisces can’t achieve this connection (or, when it denies it to itself), it often comes by numbing out—either through martyrdom, drug and alcohol use, or other avoidance and non-committal behavior. To get Pisces to tap into the high side of its energy signature, it is wise to remain connected to a spiritual practice that saturates you with the divine connection you need. This ritual helps to bridge the gap between our inner and outer realities so that you can swim in the spiritual waters while keeping your feet on the ground.
This ritual requires water. If possible, take a bath before the ritual to immerse yourself in the natural element of Pisces. You may fill a sacred cup or vessel with water and place it in your ritual space. Gather your favorite crystals (Aquamarine, Amethyst or Lapis Lazuli are good choices if you have them) and a candle or two in front of you. Use sage, sweet grass or palo santo to cleanse yourself and space by casting the smoke over yourself and encircling your own body three times. Find a symbol that activates you spiritually and makes you feel connected to the source. This can be anything—a religious icon or relic, a picture or an object. Light your candles, sit comfortably in your space and hold the symbol as you close the eyes and say the following invocation:
May the highest qualities of Pisces and this Full Moon allow me to connect to my highest spiritual connection and my deepest soul purpose.
Spend a few moments in quiet contemplation as you absorb the connection to source inspired by the invocation and ritual. Feel what comes up from inside you as you clear your mind and allow your soul to communicate your highest needs. Be delighted at what arises. As you receive insights, place the ring finger (or first finger) of your right hand into the water you’ve place in the ritual space and anoint yourself with it by lightly touching your forehead, your sternal notch at the base of the throat, and your heart. Do this as many times as necessary.
When your ritual feels complete, bring your hands to prayer at your heart, chant Om three times, and snuff the candles. Anoint your symbol with the sacred water and place it somewhere that you see it every day in order to be reminded of the connection you have cultivated in this ritual. Let it be a reminder of how to connect to your source, and also, of how connected you are at all times.
It was glorious. They were glorious. But we were young and stupid, and one of us grew up to be a delicate food flower. In that case, perhaps they were more akin to that bad boy who you thought was SUPER cute, but in fact turned out to be a huge letdown, and you’ve now thus shifted up to a wildly intelligent and artistic entrepreneur who treats you like a champ and metaphorically tastes so much better. That, I think, is the narrative behind these pancakes.
Disclaimer: these are not going to taste like "gluten-y", fluffy pancakes from the diner next door. Have they ever tasted a banana or ice cream? Freezing the former does not make it taste like the latter. Blend the former up with cacao, almond milk & almond butter and you have yourself and delicious, frozen chocolate bowl of goodness. But eat that sucker straight up and frozen – I’m not convinced…
So, these do not taste EXACTLY like pancakes. They are charmingly in pancake form. They are slightly fluffy. They do act as killer vehicles for a hint of maple syrup or egg yolk. They do have this magically caramelized sugar thing going on thanks to the plantains (suck it real pancakes). And they do fill me up with that unique joy of sitting down to a stack of something a little sweet at breakfast. But, here’s that other super awesome piece for the win: yes, they are high in carbohydrate, they aren’t going to drop me and my blood sugar like it’s hot. Pair these suckers with some fried eggs and a sprinkle of nuts (which I would highly recommend for both meal happiness and overall satiety factor) and you are golden.
Wildly attractive entrepreneurial Plantain Pancakes for the win!
Paleo Plantain Pancakes
Ingredients
1 large, super ripe plantain (~1 cup) 1 egg 1T coconut flour 1/8 t baking soda dash of salt & cinnamon
Instructions
Chop and peel your plantain. (You can choose any order on those verbs, but I find plantains are easiest to maneuver when you’ve cut off both ends; cut at least in half; sliced through 1-2 sides of the skin with a small paring knife; then peel them.)
Place peeled plantain and the remaining ingredients in your food processor and pulse till totally smooth. If your batter looks super thin, add a little more coconut flour. You may need to try some of the batter at this point too - just throwing that idea out there.
Heat a medium - large frying over medium heat (you may need to turn in back down to medium low if it’s browning the bottom of your pancakes, especially if you have an electric stove.)
Place a generous dollop of coconut oil, butter or ghee not the hot pan. Scoop batter into the pan (I made pancakes about 3 inch across) and let cook till the batter on the sides starts to become firm.
With great authority, slide your spatula under each pancake and flip. No matter what happens, don’t apologize.
I tend to eat my pancakes more medium rare, so I almost immediately pull those suckers off after flipping. If you like them more around the well-done realm, keep them on till when you press gently on the top it feels firm-ish.
Top with fruit, nuts, a fried egg, some good ole' maple syrup, and or whatever’s in your heart.
Great little snacks for later. Especially with some nut butter spread on top. Just sayin’…
By: Maddie Berky
Maddie is a writer, blogger, storyteller & holistic nutritionist. She is not a purveyor of answers, but an asker of questions. And she seeks not to construct the perfect plate, but rather uncover the human sitting down to that plate who is worthy and nourished and alive. Our relationship with food creates this beautiful opportunity to explore who we are and train who we want to become. It asks us to engage with these multifaceted drives of hunger and nourishment and pleasure. Can we receive? Can we trust ourselves? Can we connect - to our plate, to our body, to our partner? It is the answer to those questions that not only affects what is on our plate but more importantly, the space we take up in this world.
In the modern world where everything has gotten faster and faster—including most styles of contemporary yoga—how do we pace a class so that it’s physically satisfying and mentally engaging without sacrificing important details that keep yoga safe and mindful? How do we make sure that there’s still some yoga in our yoga class? As teachers, how do we trust that we don’t have to make our mark by being teaching the fastest flows in town?
These are all important questions and they’re admittedly hard to answer conclusively in a 1,000 words. To be fair, we also have to acknowledge that pacing is somewhat subjective. One student’s “fast” is going to be too slow for another student. One student’s “slow” is going to be too fast for another student. So, like other aspects of teaching, teachers have to let go of the idea that they’re going to strike a perfect pacing balance for everyone.
It’s best to think about pacing as a tool to communicate what you are teaching. If you are teaching a mellow hip-opening class, you want the pace to be slow and soothing. On the other hand, if you’re teaching an invigorating sequence of standing poses, you may opt for a strong, steady pace. In both of these scenarios, you have to consider the experience you are aiming to give your students and tailor the flow accordingly.
The following three considerations will help you pace your classes skillfully:
Pace and momentum should facilitate—not detract—from awareness
Imagine that you have just arrived in a foreign city and you’ve decided to do a walking tour. But, well, you just want to get so much done on the walking tour that you run as fast as you can from scenic point to scenic point. Kudos to you, you completed the walking tour in record time! (Wow, what an accomplishment!) But, what did you notice about the scenic points? What did you notice about the sights, scents, and sounds? Did you notice any subtlety and detail or did you just get so much done?
The whole idea of sprinting through your vacation is, well, ridiculous. So, why would you sprint through your yoga practice? Is your practice just another thing to get done in order to have a sense of accomplishment? If so, what exactly do you feel you’re accomplishing?
In general, the pace of a vinyasa practice should be in direct proportion to a student’s ability to focus on the details that are present in their body, breath, and mind. This means that sprinting through a vinyasa practice to do 400 postures is unnecessary and ineffective because very little is understood in the process. That said, doing six poses in a 90-minute class isn’t the best solution either—at least not in a vinyasa practice. Other practices work this way to great effect, but this isn’t in keeping with the heart of vinyasa yoga.
Practice observing your students as they glide from pose to pose and notice if they are moving with awareness and skill. Notice if the pace is helping them focus on their practice. If not, notice if are you lulling them to sleep or accidentally teaching a spinning class (not that there’s anything wrong with spinning). Find the middle ground that captivates your students’ attention and provides them with a strong, satisfactory experience without making them run on fumes.
Pace your class like a bell-curve
It is helpful to imagine the pace of class as a bell-curve. You start class slowly and gently pick-up the tempo until it has a strong, yet sustainable tempo. Once you have hit the apex of your class, you can begin to slow the pace and settle in. This doesn’t mean that the peak-pose or crescendo of the class has to be paced intensely. In fact, you may decide to slow things considerably as you work the most difficult postures in your sequence.
The important thing to take away is that pacing transitions should not be abrupt. Instead, students should be taken from a quiet beginning, through a substantial adventure, and brought to a relaxing finish. The pacing along the way should accelerate and decelerate incrementally and in proportion to the intensity that you want to deliver in any given class.
Keep with the theme of class
As previously stated, the pace is one of the several tools that you have at your disposal to communicate the essence of your teaching. It’s in the same toolkit as sequencing, adjusting, demonstrating, verbalizing, and so on. This means that the pace of your class should not be taken for granted or assumed. Instead, it should be a mindfully implemented instrument of your teaching. As such, your pace should be in-tune with your sequence and the teaching points of your class. Of course, your pacing—like the other elements in your teaching toolkit—is subjective and open to exploration.
By Jason Crandell
Jason Crandell and Andrea Ferretti are a husband and wife team who have been teaching, writing about, and living their yoga for nearly two decades. Andrea is the former executive editor of Yoga Journal and is now creative director for Jason Crandell Yoga Method. Jason is an internationally recognized teacher known for his precise, empowering, down-to-earth approach to vinyasa yoga. They live together in San Francisco with their full-time boss, Sofia-Rose Crandell, age 3. To read their blog or to learn more about Jason's upcoming teacher trainings, please visit their web site www.jasonyoga.com
Things to consider:
Frequency
How often are you going to give it a go throughout your vacation? Plan them out so you can create some variation as well as coordinate a schedule with the class that you find. Consider doing it even for just 20 minutes a day, at least once a day.
Platform
How are you going to take a class? You can find yoga studios and join a class from your hotel, or a studio nearby. This is helpful for people who want to meet new people. But if you’re a first- timer, or prefer to learn new things on your own, check out online classes and do it from the comforts of your hotel room, or their lovely garden, or beach front, instead.
There are many hotels and places in tourist destinations that offer yoga classes and many online classes just like Yoga Download that will help you do just that. It’s great for long- time yogis and beginners alike. So give yoga a try and boost your health as you rejuvenate your mind and body with a soothing getaway.
It’s relaxing
Even if you’re new or know close to nothing about yoga, the one thing you can’t deny is the fact that it looks absolutely relaxing. All yogis attest to that. And isn’t that the reason you went on vacation in the first place? To relax? Join a class and take that relaxation to a whole new level.
You will find a great community
Joining any type of class opens you up to meeting new people and forming new friendships. Just think how those people are when they’re practicing something that relaxes them. Now, not only did you try something new and get to relax, you’ve also gained some great friends who will give you some tips about the place you’re vacationing at, or their hometown which you will be visiting in the near future.
Beats jet lag
Sometimes, a long nap just doesn’t shake away your weariness from the travel. But a good yoga pose (asana) like Sivasana greatly helps alleviate the jet lag. Savasana means you lie on the floor with stretched out arms and legs at a 45-degree angle to your body. It’s usually used at the end of a class to encourage a feeling of deep relaxation.
Boosts your stamina
Have you ever gone on a vacation where you wanted to keep going around the city and see more sights but your body just simply refused to cooperate? Try yoga. It boosts your stamina and helps keep you going from morning excursions to evening pub crawls.
It’s motivating
If you’re like my best friend, who’s always been curious about yoga but is too lazy to actually try it, a yoga class on vacation is a great way to motivate you to keep doing it even when you go home. Being on a vacation high while trying out something new, makes you want to keep doing it.
All you need is yourself
Granted, yogis have a yoga mat. But if you wanted to, you can do it with just a towel, or on natural ground. This makes it easier for you to try it out. You just have to show up and be enthusiastic about wanting to try this new thing out. Besides, if you really need a mat, most studios have some extra mats lying around to borrow or rent anyway.
Yoga is a great way to improve your health in many different ways, as well as help you eliminate stress faster and easier. There are many variations to doing it, teaches you how to meditate better; it’s also a great alternative when you’re too broke or busy to take a couple of days away for a vacation.
If you’ve recently booked a trip and thinking about giving yoga a go, do some research on the place you’re visiting. Check the hotel for classes, the city for nearby studios, and the area for yoga meetup groups. Find the one you want and add classes into your itinerary. Allow yourself to learn, relax, and be healthier all at the same time!
Michael Grant is an author and enthusiastic traveler. He believes that everybody, no matter what they’ve gone through, can better themselves. For more information about him, check out his blog here.