Joy exists in the present moment, always there for us, waiting for us to choose to acknowledge it. Even in the most tumultuous times, when life flies by like a rollercoaster or we feel stuck in stagnant patterns, joy is there. We must tune in to the well of happiness inside and notice it. Of course, it’s a lot easier to do when life is flowing along without major strife, but we can’t predict or control a lot of external events, so we must go inside and excavate joy from within.
What is joy? It’s easier to define what joy isn’t. Joy isn’t that artificial high characterized by reaching the mountain peak or the excitement of a new purchase, a new goal checked off of your to-do list. Joy isn’t simply adrenaline or a buzz, although joy exists there as well. Joy resides in the present, not in anticipation of the future.
Which moments of your life fill you with quiet contentment?
Do you find it when you practice yoga? Meditate? Spend time in the mountains inhaling the crisp air and scents of the trees or strolling along the ocean, dipping your toes into the refreshing water and savoring the breeze along your skin? How about snuggling on the couch with your dog or cat or partner? Sharing a delicious meal with friends? Savoring solitude with an engrossing book? Whatever it is for you, stop and notice it.
A fulfilling life consists of an accumulation of small moments, as opposed to the huge ones. For example, do you cherish your partner if you are married because of how amazing your wedding day was or because of how he makes you coffee just the way you like it and you remember to pick up her favorite chocolate croissant on the way home from work? It’s the small, daily, sustainable moments we tend to ignore that create the fabric of our lives.
Challenge yourself to slow down and recognize joy in the quieter moments. A mindful yoga and meditation practice can help you become more aware of the light and happiness within you. Tune in and become more adept at appreciating the feelings of abundance and beauty. Practice gratitude for what you have in your life today.
This week's classes will fill you with joy whether you're already feeling it, or struggling to find it. No matter where you are in this moment, one of these practices will help you access your own wellspring of joy.
1. Les Leventhal: Guidelines for a Balanced Life. Accessing Joy 2. Maria Garre: Yoga for Depression. Flow Into Happiness 3. Pradeep Teotia: Meditate with Gratitude - FREE CLASS 4. Tyrone Beverly: Energy Flow
For many, summer is a time of celebration, increased energy from the sun, and a more social time with others. It is the season of outwardness, from more time out of the house, increased engagement with the external world and time away from our homes on vacation. While this is the beauty of summer, it’s always beneficial to return inwards to reflect and recharge, during this season to remain in a state of balance.
Cooling yoga practices in the summer, create balance (while more heat building practices in the winter can create equilibrium). With gentler and cooler practices, you’ll be soothed into restoration, so you can focus on nourishing yourself. Inner work is fruitful regardless of the season, but readjusting the approach of how we practice based on the seasons can be particularly rewarding.
In the modern age, where it can seem we’re expected to keep the same routine 365 days per year, it can be easy to forget that as humans, we are seasonal creatures, like all animals, and are meant to fluctuate in how we do things from one season to the next. This week’s classes are particularly potent for this time of year, whether you’re feeling drained from summer, overwhelmed of what’s ahead for Autumn, or simply want to cool off and relax!
It’s also important to soak up the extra sunshine, warmth, and leisure of this magical time of year. It can feel like society is quick to look ahead to Autumn, which can include more routine on the horizon for many. While that may be real, why rush out of these precious long days? It’s ok to wind down your summer self, but let’s do it consciously and intentionally. Autumnal Equinox is on its way, but why hurry? There are more of nature’s gifts still arriving, and these juicy new classes are perfect for savoring THIS moment. As always, yoga helps us savor the present moment, rather than starting your holiday shopping list four months early. There will be plenty of time for that, so slow down, cool off, and savor this last stretch of summer. This week’s four classes will help!
We are thrilled to release our first class from the talented Erin Wimert, “Melt and Let Go”. This yin practice is sure to help you unwind and relax. Shannon Paige’s “Saraswati Hangs in the Stars” is a chance to reconnect with your body, mystic yoga mythology, and to learn in the process. Christen Bakken’s “Soft Heart: Chaturanga Free Practice” is a powerful way to practice yoga with an emphasis on being gentle. Lastly, Jackie Casal Mahrou’s FREE class “Cool Down Yoga” ties this week’s focus together, by utilizing yoga to cool off, relax, and replenish yourself!
We’ve talked about matcha before, in our Matcha Green Tea Latte post, but after attending The World Tea Expo this past month, we’re even more in love.
Matcha is taking the culinary world by storm – matcha vinaigrette, matcha salt, matcha popcorn, matcha ice cream. Maybe the question is what doesn’t matcha go with?!
In all seriousness though, there are a plethora of good reasons why you should add matcha to your daily routine. To name a few:
Matcha is high in l-theanine, the amino acid known for calm alertness Matcha is higher in antioxidants than blueberries, spinach or acai Matcha contains free radical fighting flavonoids helping to ward off chronic illnesses Matcha helps promote a healthy heart Matcha is good for boosting metabolism and weight loss Matcha is good for your brain function
Matcha is made from Japanese green tea. Its leaves are shade grown and then finely milled into matcha powder. The World Tea Expo experts are calling it “the must-have for the modern pantry.”
One thing to note is that not all matchas are created equal. Even well-marketed matchas can contain fillers making them less potent, less pure options. Always looks for the highest grade matcha you can find. We love the organic matcha by The Tea Spot. You can buy it online here.
Read on to get our Almond Matcha Green Smoothie recipe. It’s the perfect morning pick-me-up chockful of protein, antioxidants, and fiber to keep you going strong.
Drink up and then leave us a comment below. Have we convinced you to give matcha a try?
With mojo matcha,
Yields: 1 quart
Ingredients:
2 cups almond milk (preferably homemade, recipe in our book) 1 frozen banana 2 handfuls of spinach or kale 1 TB almond butter 1 tsp matcha
Instructions: In a high-speed blender combine almond milk, banana, spinach, almond butter, and matcha until creamy. Serve immediately.
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
Complaints about the proliferation of yoga teacher training and oversaturation of the yoga market have been commonplace for years. Only recently, the economics really started to catch up and bear the prognostications true. For humble yoga teachers hoping to make a livelihood out of their passion, the current landscape often feels hued with a frightening sense of scarcity that is in sharp contrast to the abundance of the boom times enjoyed by earlier generations. Add to that the emergence of new scholarship suggesting a tenuous basis on which charismatic gurus originally garnered their authority, the harsh reality that a lot of what was taken on faith has proven unsound, and it easily starts to feel like things are falling apart.
Separating the chaff from the wheat.
Now that yoga no longer seems ruled by a few masters, and well-funded data-driven entrepreneurship and technology have entirely changed the game; transparency and authenticity are the new ground on which to take a stand. Earnest aspirants who have seen the shit hit the fan and now unwittingly view the world through newly colored lenses are not just questioning the cues that come from the mouths of teachers and the shapes they encourage us to assume, but the images and myths that have come to characterize a storied lifestyle that only really exists as a dangling carrot, convincing us to consume the swill being served. I have certainly been examining what I do as a teacher more than ever before. And I feel like my sometimes too principled stance, which I’ve enjoyed in the past, no longer holds up to scrutiny. Who am I to tell anybody else anything about their yoga? Regardless of the approach or purpose that someone adopts, if the wants of those being served are truly being met without harm, and there is some perceived or actual benefit being had then, I say, more power to whatever floats someone’s boat. Of course, most people will agree that there is a distinctly different feeling when a teacher’s driving purpose runs deeper than the immediate gratification or financial reward of meeting expectations.
Who are you going to trust, you or your lying eyes?
Few of us think of ourselves as being whole and perfect beings, already imbued with everything we need at birth. Even those who would embrace such a notion often find it hard to hold onto when so much of the external world communicates otherwise. Consequently, most of us are naturally susceptible to outside influences that easily cloud our perceptions and can taint our sense of self as a source of wisdom or insight. More confusing is when our experience of healing through practice is a mix of both deeply positive experiences and misgivings that fall somewhere on a spectrum from innocent to nefarious. Yet, most people who develop a dedicated practice over an extended time have found a genuine benefit from doing so. Even when practice goes awry and results in injury or abuse, we still often cannot deny a sense that all was not for naught. That despite our dysfunction, there remains a magic to this thing that we sometimes call yoga.
Self-empowerment goes both ways.
As avenues for individual teachers to make yoga their primary financial means are becoming fewer, sincere students emerging with 200-hour certificates and a calling to share will face some stark choices. It's difficult to make sense of the disconnect between the transformative power that some people experience through yoga and the demoralizing presentations and conventions that still characterize the industry and media sphere. If you don't really love teaching yoga to the degree that the question is not if but how then it's probably not worth asking. For me, there is a distinction between yoga and the commercial yoga industry. In practice, I feel an unexplainable something that shapes my perceptions in profoundly helpful directions. Offering my understanding of this process as a service in exchange for money, while greatly informed by my practice, is an entirely different pursuit. I sometimes wonder if it might be better to satisfy my worldly demands through other means and keep the money away from yoga. But if the benefits of yoga beyond fitness are going to be passed along in our capitalist societies then they will need to find a way to compete in the marketplace or be relegated to obscurity. If we feel compelled to take this on, it behooves us to recognize the disheartening trends not as an indication of yoga’s failure but as the ongoing work of humanity reckoning with the challenges of our times. p.s. Thanks to Zack Kurland for the title.
p.p.s. For a more nuanced consideration, listen to this week's podcast with Sadia Bruce.
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
At the end of the first chapter you get this final promise on what it means to achieve samadhi:
“The mind reaches a state when it has no impressions of any sort. It is open, clear, simply transparent.”
-TKV Desikachar
Reading the Sutras and trying to figure out this thing we call yoga is like reading the last page of a book and then going back to the beginning to start. It’s complicated.
The layers of yoga philosophy
If the first chapter of the Yoga Sutras is all about samadhi (or the equivalent of the last page of a book), then it’s important to spend some time backtracking to the practical aspects of how we’re going to get there. Let the deconstruction begin.
As per usual in yoga philosophy, there are layers to this thing we call samadhi. Since the practice of yoga is a gradual practice over long periods of time (yes, this is an actual sutra – 1.14), your first experience of samadhi probably won’t be the ultimate samadhi.
According to Georg Feuerstein, in his book The Yoga Tradition:
“What is seldom understood is that, first, samadhi comprises a great variety of states and, second, those who have actually experienced this unified condition in its various forms unanimously confirm that mental lucidity is one of its hallmarks.”
This is good news! It means that it’s okay if you’ve experienced some openness, clarity, or transparency at one point or another on your path. It’s okay if it takes your whole life (or a few) to reach this point.
As long as you are aiming in the right direction, taking consistent action, committed to learning and growth, and doing the best you can based on what you know, you’re doing alright. Allow the layers to gradually unfold.
How do you know if you’re aiming in the right direction?
Why do you practice yoga?
If the first chapter is all about defining yoga as a path toward enlightenment, this begs the question, which surprisingly we don’t ask ourselves enough, why do you practice yoga?
Are you in fact practicing yoga to attain enlightenment? In my experience, very few people are.
So are you practicing yoga to be fit and healthy?
Are you practicing yoga to relax and reduce stress?
Are you practicing yoga to meet like-minded people?
What’s your end-goal? Have you ever really sat down and asked yourself this question?
Remember, yoga is about the mind
According to Patanjali’s Yoga Sutras, yoga is all about focusing the mind. Our posture practice is a tool to help us get there, as are breath practices and meditation.
Let’s go back to the questions I posed above.
Some people may practice yoga because it makes them feel good. When we feel good, we often feel more clear and open (just like Patanjali said!). When we feel clear and open, we are more confident when it comes time to make big decisions in our lives and we don’t have as much stress, anxiety, and worry. All good!
Practicing yoga to clear your mind turns out to be a great reason to practice.
In fact, the sutras have something to say about this clarity and insight we can gain from clearing the mind.
Meditation clears the mind
Since yoga is all about the mind and we’ve decided that practicing yoga to clear the mind is a great reason to practice yoga, then meditation becomes a central component to practice. Turns out meditation is a great tool for clearing the mind!
Of course, there are stages of meditation just like there are stages of samadhi and stages of asana and so on.
I’d like to offer up a visualization for you to help you better understand meditation as a tool for mind-clearing.
Imagine you’re out for a long walk in the woods and you come upon an old abandoned house. The house looks ancient but the front door is open and you can’t help yourself (I mean, I wouldn’t go in, but you know, just go with it). You walk in and right in the grand entrance is a massive, beautiful, ornate mirror leaning up against the wall. At least, you think it’s a mirror because of the big frame around it and the shape and its position in the house, but you can’t be sure because there is so much dirt caked over the glass that you are unable to see your reflection. This mirror and house must be OLD.
As you go to wipe away the dirt, you realize there are many, many layers of dirt that will require more heavy-duty cleaning then what you can do with the swipe of your hand.
These layers of dirt are like the layers of conditioning we experience from birth. The knowledge, ideas, memories, imaginations, and dreams that pile upon our True Self and hide it away from us. In Patanjali’s yoga, the only way to get rid of all the dirt and dust and grime is to meditate.
The stages of meditation
The first stage of meditation is the stage most of us spend the most time trying to master. In this stage, we work to control the vrittis or thought patterns of the mind. The thought patterns are comprised of all our knowledge, imagination, dreams, and memories. These are most of the layers of dirt on the glass. And there’s a TON of them.
As we begin to wipe away some of these dirt layers on the mirror our image becomes more clear. (By the way, that dirt you’re wiping off doesn’t disappear, it’s just on the ground now instead of on the glass and if we don’t keep up with our practices it will surely make it’s way back onto the glass again.) As some of the layers of dirt are wiped away, we may be able to see some more detail in the intricacies of the mirror. We may be able to understand more about ourselves.
But to get a truly transparent, clean piece of glass, we must keep wiping away ALL the dirt layers. We must scrub even those hardest, most caked-on pieces. The second stage of meditation asks us to go beyond the insights and new knowledge we are gaining as we wipe away the dirt. We must not get distracted by the new insights, lest we get lazy and allow the dirt to pile back on. At this point, as we move beyond our insights, we enter into one of the first layers of enlightenment.
Finally, when the pure, clean glass reveals itself in all its splendor and glory we enter the third stage of meditation and move beyond our pre-destiny. It is this stage that catapults us into and through the various stages of enlightenment. It is in this stage that we overcome samskara, or the inherent grooves and patterns that came with us when we entered into this world. In yogic thought, these samskaras are attached to our soul based on deeds in past lives. They are unconscious and deeply rooted within us. They explain our personalities and how we are the way we are. In combination with the actions we’ve taken and the decisions we’ve made in our current life, the samskaras determine how we live.
No need to get all bent out of shape about this, though. In Patanjali’s yoga, we have LOTS of free will. We are not simply destined to be who we are without any hope of things getting any better. It might be hard to overcome our struggles and challenges, but every moment is an opportunity to transcend.
Start at the beginning
Okay, so if those are the three stages of meditation…where do we start?
Let’s start simple.
Let’s start with finding some clarity in the midst of the confusion and overwhelm we might experience viscerally on a daily basis.
Are you ready to get clear on why you practice yoga? Are you ready to meditate?
The best way to begin is to start.
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.
Your inner warrior lives in your heart, the space where love and fear reside. When you turn your gaze inward, when you become still and quiet, you can access this wellspring of bravery and power and stand up for what you believe in. Arjuna, the hero of the Bhagavad Gita, explored the many facets involved in the battle to do what he deemed right. The entire story demonstrates how taking a stand isn’t simple or easy, but necessary to be true to yourself.
Practicing yoga allows us to dig into our hearts and minds and truly see who we are and what we are willing to battle. This week, we here at YogaDownload.com encourage you to tap into your inner warrior. Are you already shining for everyone to see or do you need liberation? We all believe in something worth fighting for, sometimes we just need a reminder.
Step onto your yoga mat or sit on your meditation pillow with the intent to cultivate your strength, compassion and unique power. Attention and awareness are the tools to begin your journey inward. Attune to your individual truth in order to express it without fear of the outcome. Often, our attachment to the results of our actions paralyzes us and we fail to act. Release the connection to outcome and instead listen to your heart.
Yoga Sutra 2:46: Sthira sukham asanam translates to the posture should be a balance of steadiness and ease. Work toward experiencing each posture with this combination of strength tempered by softness. Practice the principle and experience how it feels on your yoga mat and take the feeling with you off your mat.
Each one of is an individual, unique soul. Choose one of our new classes this week to tap into your own version of being your strongest self. Go ahead: be a peaceful warrior!
Guidelines for a Balanced Life: Building Blocks for Courage & Trust - Les Leventhal Warriors Take Flight - Ellen Kaye HardCORE Yoga with Weights: Boot Camp Part II - Becca Riopelle A Warrior In Self Care - Valerie D'Ambrosio
Engaging consciously with the eclipse energy is the best thing you can do to harness the powerful forces present during this month. Most potently, eclipses act to conceal and reveal the depths of our psyche and the power of our spirit. Anything hidden in the shadows of our unconscious must be brought to light, and the light of our consciousness needs to reflect what is most important to us. Events like this inevitably stir up old wounds, challenge our perceptions of ourselves and others, and reflect our inadequacies back to us in ways that they must be addressed.
If we do not address what comes up with this eclipse, then what is left undealt with will continue to dominate our lives, actions, and decisions for a long time to come. The only way to deal with and process what is revealed through the solar eclipse is with patience, acceptance, and gratitude. Patience helps us to take things one step at a time, acceptance allows us to be kind to ourselves through the process, and gratitude reveals the gift of whatever is showing up for us.
There is always a gift. In fact, it is within the darkest reaches of our psyche that our greatest gifts lie. This opportunity to bring them into the light is precious. Rather let them continue to hide in the shadows, use the revelatory power of this month to bring them to the fore and transmute what may at first feels like heaviness or darkness into light.
This is an old alchemical process that each of us is empowered to do this month. It started with the full moon and partial lunar eclipse in Aquarius on August 7th that challenged us to defy expectations, grow beyond our limiting beliefs, and follow our flashes of inspiration to align with what is best for us. As the light of the moon is eclipsed, and darkened, we are more easily triggered, quicker to anger, or cast judgment….these are opportunities to notice what is hiding in our shadow! Our triggers show us what we are passionate about, our anger reveals the depth of our love, and judgment shows where we ourselves are not yet free.
All of this invaluable information -- this darkness -- is brought back into the light with the solar eclipse during the new moon in Leo on August 21st. This is our chance for the alchemical shift of our darkness into light, or the proverbial transformation of “lead into gold.” This is a metaphorical movement of our spirit as we take what has been revealed to us this month to no longer serve us and start leaning toward the light. We do this by maintaining elevated focus and intention during this time, and concentrating all of our energy on elevating our hearts and minds. Luckily, the influence of Leo (which is ruled by the sun) on this eclipse encourages us to shine brightly, during this process of self-revelation. A close relationship with Mercury begs us to carefully measure our words, and make sure they carry the truth and light of our being. Uranus is on hand during the eclipse to deliver flashes of insight that help to lead us toward our most inspired lives, and Pluto sits by and waits for us to make the hard…but right…choices for ourselves.
If we do, if we speak carefully, move forward into our own shadow to reveal our brightest light, we will be rewarded with the courage to move from our own heart center and choose the life we’ve been waiting for. Do the work. Exit this eclipse shining like the sun and expand your elevated energy out into the world!
Alchemical Ritual for the Leo New Moon and Solar Eclipse
As a fire sign, Leo is passionately driven toward an exuberant expression of self and reveling in the company and attention of others. On the low side, Leo becomes aggressive or arrogant, or the opposite: shy with a lack of self-confidence. This new moon ritual for Leo emphasizes the high side of Leo so that we step out of the shadow, into our own light and present it to the world with joy and love.
Leo's ruler is the sun, which represents the light of full consciousness. However, if the sun burns too brightly, it singles all those who touch it. And, without the sun, it leaves others cold and unfeeling. Leo’s inherent warmth must be generous, and humble; the perfect combination to allow Leo’s energy to shine appropriately. To keep Leo’s energy elevated in this ritual, gather yellow stones such as citrine, topaz or jasper, and place them in the center of your ritual space. You may also place your sacred items in a gold (or gold-colored) bowl or chalice, as gold compliments the sun.
Bring in the fire element in some way, by surrounding your ritual space with candles. Fire, being the inherent energy of the sun. Frankincense oil may be used to anoint your third eye and solar plexus chakra before and after the ceremony. Use sage, sweet grass or palo santo to cleanse yours and the space by casting smoke over yourself and encircling your own body three times. Light your candles and dim the lights. Sit in the center of your space and bring the hands together at the heart center. Close the eyes, and turn the inner gaze to the third eye and say the following invocation aloud:
Sun, light my way so that I may shine brightly for the benefit of all.
Do one round of a yogic breath called skull-shining (kapalabhati) to ignite the inner flame and fan it toward the third eye, allowing you to clearly see how to bring the fullest expression of yourself into the world. Place one hand on the abdomen as you sharply exhale through the nose. Repeat this rapidly for 10 - 20 repetitions. The sensation is the same as blowing the nose, or coughing as you use the abdominal muscles to push the air to the top of the nasal passages, and then out the nose. Allow the inhale to be passive, as the shoulders stay relaxed and the mouth stays closed.
After the skull-shining breath, resume normal breathing and notice the energy shift in the body. Ask yourself silently: “How may I best be of service to others?” Allow time for a subtle answer. It may be one you expect, or not! Whatever answer comes is the right one for you at this time. Hold your hand over your upper belly as you breathe into the answer you receive and feel it take hold of you, inside and out.
When complete, turn the internal gaze to the third eye and chant Om three times. Snuff the candles and write down the answer that you received (either on paper or as a reminder on your phone), so that you place your attention on it daily until sharing your gift becomes a natural extension of your daily life. This ritual allows you to know your purpose, understanding that the fullest expression of yourself is the greatest gift you give to the world.
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.
Click Here to learn more about Alanna's 200hr Online Teacher Training with YogaDownload.com
ZOODLES FIESTA STYLE
Vegan, dairy-free, gluten-free
Yields 4-6 servings
ZOODLE INGREDIENTS
6 zucchini squash (sub with yellow summer squash if desired), spiralized 1 cup sugar plum or cherry tomatoes, sliced into quarters 1 large bell pepper, diced 1 ½ cups (1 15oz. can) black beans, drained and rinsed 2 cups fresh or frozen (thawed) corn 1 cup cooked quinoa 2 scallions, thinly sliced Juice from 1 large lemon or lime Juice from ½ orange 3 Tbsp. red wine vinegar ¼ cup tahini or olive oil Pink Himalayan salt, to taste Red pepper flakes, to taste Cayenne pepper, to taste Cilantro Avocado Cream Sauce, recipe below
CILANTRO AVOCADO CREAM SAUCE INGREDIENTS
2 avocados, pits, and skin removed 2 Tbsp. water, or more as needed to thin out Juice from 2 limes 1 Tbsp. apple cider vinegar 2 cups packed fresh cilantro 1 tsp. pink Himalayan salt, to taste 2 cloves garlic, peeled and crushed Cayenne pepper, to taste
CILANTRO AVOCADO CREAM SAUCE METHOD
Combine all ingredients in a food processor and blend until smooth and creamy.
ZOODLE METHOD
Spiralize zucchini and place into a large bowl. The Paderno World Cuisine Spiral Slicer is our spiralizer of choice. Add remaining ingredients, toss and adjust seasonings to taste, and drizzle with Cilantro Avocado Cream Sauce. Serve at room temp or chilled.
Enjoy as a main dish or a delightfully filling side!
Thrive on,
Coach Jentry
Jentry Lee Hull is the culinary wizard behind the plant-powered delights on @hullyeahwerevegan. As a yoga instructor, boot camp coach, Dietetics student, amateur chef, and longtime vegan, Jentry strives to marry fitness, wellness, mindfulness, health, and compassion in every aspect of her work. Jentry loves creating and sharing tasty vegan food with clients, friends, neighbors, and family.
“Just as yoga is the intention of linking our movement to our breath, how we nourish our bodies is a matter of uniting our values with our actions. It is not about achieving perfection, but rather doing the best we can for ourselves and others.”
Try implementing your meditation session in your daily morning routine. Why should you meditate in the morning? It’s simple, if you meditate during the first hours of the day, the benefits of meditation will last the entire day. Therefore, it will enhance your motivation and you will experience a fresh and powerful start every single morning.
Understand how meditation works and how meditation may help you boost the performance of your day: 1. Mediation Helps You Lower Your Stress
Mediation is a mind-body experience practiced for thousands of years. By practicing it, you will emerge into a state of peacefulness and relaxation. In order to begin your meditation, you should quiet your thoughts and relax. After a few minutes, you will feel like everything around you has a deeper meaning and you will start appreciating every bit of it. The aim of meditation is to help you become aware of the present moment and improve your connection to your higher self. Achieving this state of mind every morning will lower your stress and increase your overall productivity during the day. 2. Clarity of Mind In the present day, clarity of mind is something that all of us lack. Yet, not all of us are aware of our mental states. Each of us suffers from the 21-century sicknesses such as confusion, stress, overwhelm and so on. Therefore, the only reasonable cure may be meditation. By meditating every morning, you will disconnect yourself from the distractions that stop you from achieving total silence. When total silence is achieved, you will feel that long-awaited clarity of mind. It’s like everything falls into place. Each of us has a different way of experiencing this state of being. Therefore, give it a try! 3. Healing Yourself Through Positive Energy Waves Meditation has a lot of other roles besides relaxation. One of them is healing yourself by getting rid of your emotional garbage. Once your inner problems and frustrations have been dispersed, you will start feeling self ‘confident and more secure. George Mitchells, CEO at CareersBooster, practices meditation as a daily routine. In the following words, he cares to share his humble opinion about healing through meditation:
“When meditating becomes a habit, you will instantly begin spreading positive energy towards people around you. People may even feel better after engaging in a conversation with you or even shake your hand. Keep in mind that through meditation, we may begin to develop healing powers.” 4. It Improves Your Emotional Stability Stress is the root of most diseases. Negative emotions are generated by stress; therefore, emotional instability is established. This instability is characterized by anger and anxiety. These feelings may be extremely harmful to your physical well-being. The only way to save yourself from such an unpleasant situation is to practice mindfulness. Think about it this way: every negative feeling you get will be extinguished by a positive feeling generated by meditation. 5. More Energy is Generated Through Meditation An amazing benefit that comes with entering a meditative state is the unlimited energy flow that you’re experiencing. You can use meditation as a recharging method. Whenever you feel down or exhausted, take 5 minutes and meditate. Your cognitive abilities and focus will be increased as well; therefore, your productivity at work will rise. Meditation is a method which can aid you in controlling your moods. It helps you take control over your thoughts and feelings, so you can become your own master. Another interesting thing is that by cultivating this energy, you can share it with other people. Even your presence in a room may affect people’s state of mind. So much energy can be gathered from meditation that some people may even replace sleep with it. But, you must be well versed in these techniques in order to be able to do this.
Meditation is our connection to the universe. Is the only way in which we may experience our higher- self. Therefore, don’t underestimate its power. In order to make use of this excellent method, you should start meditating every morning, at least 10 minutes. It will change your life completely. The state of mind which you are achieving through meditation can’t be explained by words, so you must experience it yourself.
Eva Wislow is a career coach at CareersBooster. She loves helping people achieve life satisfaction and success at work. Eva finds her inspiration in writing and peace of mind through yoga.
New to meditation, or experienced and want to make it a consistent part of your life? Dive in, with the 14-Day Meditation program, now!
1 1/2 pounds roasted organic chicken 1 Granny Smith apple, diced into 1/4-inch pieces 1/4 cup raisins or currants 1/4 cup minced scallions, green part only 2 stalks celery, diced small 1/2 cup organic plain Greek-style yogurt 1/4 cup mayonnaise 1 tablespoon freshly squeezed lime juice 1 tablespoon curry powder 1/2 teaspoon ground ginger 1/2 teaspoon sea salt 6 butter lettuce leaves, washed and dried 1/4 cup slivered toasted almonds (see page 93), for garnish 1/4 cup chopped fresh cilantro, for garnish (optional)
Chop the chicken into 1/2-inch pieces and put them in a bowl. Stir in the apple, raisins, scallions, and celery. Separately, whisk together the yogurt, mayonnaise, lime juice, curry powder, ginger, and salt. Add the yogurt mixture to the chicken and stir gently until thoroughly combined. Serve atop the lettuce leaves, garnished with the almonds and cilantro.
Variation: Making pita pocket sandwiches is a fantastic way to get much-needed nutrients into your body and fill your belly while you’re running errands, waiting for a doctor’s appointment, or otherwise on the go. Place a pita on a flat work surface and cut a 2-inch section off the top using a knife. With the pita lying flat, insert 1⁄4 cup of salad greens, then carefully spread 1⁄2 cup of the chicken salad on top of the greens, making certain to spread it around the entire cavity of the pita.
Reprinted with permission from The Cancer-Fighting Kitchen: Nourishing, Big-Flavor Recipes for Cancer Treatment and Recovery. Copyright © 2009, 2017 by Rebecca Katz with Mat Edelson, Ten Speed Press, a division of the Crown Publishing Group, Berkeley, CA.
Rebecca Katz invented the term “Culinary Translator” to describe what I do, which is essentially translating nutritional science to the plate, seasoned by wisdom and the alchemy of flavor. Ater a stressed-out career in the business world, Rebecca was led to seek out a more nourishing life. She found the answer in a signora’s kitchen in Florence, and went on to formal culinary training at the Natural Gourmet Institute. Since then, she has become Executive Chef for the Food As Medicine professional nutrition training program, obtaining a Masters of Science degree in Health and Nutrition Education from Hawthorn University, and publishing her first science-based cookbook, Healing Kitchens.
You already know and love Michelle’s classes on YogaDownload, but you may not know she is an award-winning journalist, the author of three books on yoga, and a teacher in Denver, Colorado. Check out why she’s called the Yogi Muse on her site. We’re thrilled to introduce Desiree Rumbaugh, a world-renowned master instructor who shares her wisdom derived from more than thirty years experience. Learn more on her website, desireerumbaugh.com.
Age is just a number. We all know the sixty year old we thought was twenty years younger because of brimming vitality and energy. On the flip side, even if you are in your twenties or thirties, you can feel decades older if you aren’t regularly exercising and taking care of your body, mind and spirit. Regardless of your biological age, there are jewels of wisdom to be mined in these videos and this brilliant book.
As we age, muscle mass begins to decline and bone strength does too. The significance of building core strength and focusing on spinal alignment becomes more important every year. Another aspect of having life experience is gaining perspective through navigating challenges, including joy and grief, and love and loss. Nurturing your heart and your mind is just as important as creating resilience in your physical body. Yoga celebrates this connection.
The Fearless at Fifty classes and program offer practices featuring yoga for strength and perseverance, to create long, resilient muscles and flexibility in the body. Each chapter in Desiree and Michelle’s new book has a corresponding video to complement the material.
The videos can be enjoyed as stand alones or you can use them as a supplement to the book. The classes are instructional and run around thirty minutes each, except for “Let’s Practice,” where Desiree and Michelle put it all together for you.
This method is beneficial for everyone, especially if you’ve been on the planet for more than a few decades.
No matter who you are, choose to empower yourself with the wisdom, grace, and instruction of Desiree and Michelle today!
The first eclipse of this season occurs alongside the Aquarius New Moon on August 7th. The Lunar Eclipse on this date takes us into the unconscious to retrieve old, embedded wounds that beg to be examined. How do we know what they are? Anything that triggers us, causes unexplained (or out-of-proportion) emotions to arise, or pushes us into a fear-state are actually complexes hidden in the shadows of our psyche. Just like little children have a tantrum, or cry out to be held and nurtured, these complexes behave the same way. If we have the patience to sit with them, be present with their energy, and remain an observer of our thoughts and feelings, they will actually reveal to us some hidden gemjust below their hardened surface. This requires patience, but is the work necessary during this lunar eclipse to then reap the potential rewards of the solar eclipse later in the month on August 21st.
The Aquarius flavor of the full moon and lunar eclipse on August 7th suggest that your flashes of inspiration are a guide for your inner work. When inspiration comes, or, when you are pulled in a certain direction…go there, even if it is uncomfortable. Aquarius is not rattled by the radical, rather it is inspired to revolutionize its way through a unique existence driven by its own nature. This lunar eclipse is the perfect chance for you to reveal what is truly alive inside you, awaken it, and bring it forth. It will serve you well in the time to come, and especially throughout the course of August as we transition from the depths of the lunar eclipse and full moon on August 7th, to the new moon and solar eclipse event on August 21st.
These two eclipses set in motion events that will certainly last a year…and perhaps, a lifetime. Affirm what you want to keep, deny what is not yours, and claim your birthright of freedom and bliss. Alchemical Ritual for the Aquarius Full Moon
As an air sign, Aquarius is an individualist, truth sayer and humanitarian. Aquarius is often setting the trend for all kinds of social change, while the rest of us are simply trying to catch up. This capacity for forward thinking often leaves Aquarius lonely in a state of exile. Few understand Aquarius’ capacity for revolutionary thinking, which makes it critical for Aquarius to communicate clearly, remembering the audience to whom it speaks. To speak in a way that others can receive the message benefits not only Aquarius, but all who listen.
Aquarius’ ancient ruler is Saturn, and so it always feels pressure to get things done. It’s modern ruler is Uranus, which is constantly feeing Aquarius the flashes of inspiration and insight it needs to think so far outside the box. We want these messages to come through loud and clear, so that they can be communicated loudly and clearly, too. When the transmission moves clearly through—from above to below— Aquarius is a successful conduit for higher messages to be used (and acted upon) here on earth.
To activate Aquarius’ conducive and inspirational energy, gather stones such as amethyst, aventurine, garnet or onyx. If you have some patchouli incense, that works well for this ritual. Light it before you begin, and use sage, sweet grass or palo santo to cleanse yourself and the space by casting the smoke over yourself and encircling your own body three times. Light a few candles, and anoint your third eye with cypress, patchouli or frankincense essential oil, if available. Enter your ceremonial space with the intention to open yourself to the messages that are intended for you, so you may bring them to the world.
With openness and receptivity, say the following invocation out loud:
Aquarius, Uranus and Saturn, open my receptivity so I may be a conduit for the messages that need to come through me and be broadcasted to the world.
Cup your hands over your ears and chant OM out loud three times. This increases the resonance within your mind and heart, and attunes your ears to a higher kind of listening. Sit quietly and rest the hands palms up on the knees, which is a simple gesture of receptivity.
Allow yourself to receive whatever messages come. They may come in the form of words, thoughts, feelings or sensations. Do not anticipate or second guess them. Simply receive. What you receive may surprise you, but the more you open yourself up to be a channel for positive change, the easier and more clearly the messages start to come through you.
When complete, chant Om three times, and snuff the candles. Bring your palms into prayer and the thumbs up to the third eye. By increasing our intuitive power, and listening to messages from a higher source, we allow ourselves to get out of our own way in our mission to be a force for change.
Sounds simple, right? Well, just like Patanjali wrote in the Yoga Sutras, the path is simple, but it isn’t easy. It takes effort and dedication to release fear and open up to the wellspring of light and beauty within you. The practice of yoga is one of shedding layers and negative patterns, especially the self-talk surrounding being undeserving of love, prosperity, abundance, health, and a life without limits.
Where to start? Begin by turning your eye inward and examine where you are right now. Are you living your fullest life? Fulfilling your potential? Are you content in your personal life, but your professional life feels like a rut? Or, vice-versa? Check in with every aspect of your current situation and be willing to release what isn’t working and be open to risk, to something new.
If you discover you aren’t living the life of your dreams ask yourself what doubts inhabit your heart and restrict you from moving forward? What stories do you tell yourself? Are any of those stories keeping you in a limbo or a negative place? What’s the first stage of creating the life you desire and deserve?
We suggest you step onto the mat or onto your meditation cushion. Let your mind quiet in order to release limiting beliefs about who you are and what you’re capable of being. Work through movement, breath, and intention to release fear. Yoga’s about finding clarity of focus and recognizing your own inner light and allowing it to shine bright.
When you can connect to your center and operate from your highest self, shifts began to happen in the way you view the world and your place in it. Don’t let yourself or anybody else impose restrictions on your potential: the sky is the limit. If you can visualize it, you can create it—whatever that means to you.
Check out our beautiful assortment of new classes from beloved instructors. This week is centered around assisting you on your journey to your limitless self.
1. Yoga Alchemy: The Axis - Mark Morford 2. The Practice of Fullness - Christen Bakken 3. Live Limitless: Vasisthasana - Kylie Larson 4. Get Hooked - Eric Paskel
Today’s Bok Broc Buddha Bowl is from the creatrix of One Bowl Wonders herself, Gina Caputo! Thank you Gina!
Featuring bok choy, which happens to be bursting at the farmer’s market right now, and broccoli, which we never seem to get sick of, this veggie lovers dish boast 24 grams of protein!
For more easy buddha bowl recipes be sure to check out our Yogi Bowl and our Millet Buddha Bowl. And then leave us a comment below. Are buddha bowls part of your weekly rotation?
With buddha belly love,
Bok Broc Buddha Bowl
by Gina Caputo, creatrix of One Bowl Wonders and founder of the Colorado School of Yoga
Yield: 2 servings
1 cup uncooked quinoa, directions below 1 TB of your preferred sauté oil (olive or coconut) 1 clove garlic, minced 2 tsp ginger, grated 1 head of broccoli crowns ¼ cup organic vegetable broth 1 large or 2 small bunches of bok choy, remove the widest end of the stalk, chopped into ½ inch strips widthwise 1 TB coconut aminos Sea salt to taste ½ a ripe avocado, sliced thinly Togirashi, a Japanese 7-spice seasoning
Directions: To cook quinoa, measure 1 cup into a fine mesh strainer, rinse thoroughly with cold water, then drain well. Transfer to a medium sized pot and add 2 cups water and a pinch of sea salt. Cover and bring to a boil. Turn heat down to a simmer and cook for 10 to 12 minutes. Remove quinoa from heat and allow to sit for 5 minutes with the lid on. Fluff quinoa with a fork before serving.
Meanwhile, put the oil, garlic and ginger in a cold sauté pan (this prevents the garlic and ginger from burning) and bring to medium heat until garlic and ginger are fragrant and lightly browned.
Add the broccoli crowns and ¼ cup of vegetable broth, a pinch of sea salt and cover to steam the broccoli crowns. When nearly done (test with a fork), add the bok choy and coconut aminos. Continue to cook with the lid off and remove from heat once the bok choy is slightly wilted.
To serve, place a hearty scoop of quinoa in a bowl and top with your bok-broc mixture. Then fan some avocado slices on top and sprinkle with spicy Togirashi!
Part of the reason I avoided the pose was that I didn’t feel that I should struggle with it nearly as much as I was. The degree of difficulty that I experienced didn’t seem commensurate with the challenge of the pose. After all, standing postures like Utthita Hasta Padangusthasana, arm balances like Eka Pada Galavasana, and balancing in inversions like Forearm Balance and Handstand weren’t very difficult for me. But, three seconds into Warrior III and I would topple over.
Now that I’m no longer avoiding the pose, I’ve figured out a few things that make it much more accessible and effective. Go figure, now that I’m not avoiding something, I’m actually learning about it—shocker. What incredible insights yoga teachers have, right?
Here are the things that I’m focusing on in the pose:
1) Strongly rooting down through the base of the big toe. 2) Strongly adducting both thighs toward each other like I’m squeezing a block. 3) Engaging the spinal muscles and hamstrings (of the top leg) like I’m doing Locust Pose. 4) Firmly pressing my hands together in Anjali Mudra for a few breaths to help me feel the midline of my body before reaching my arms forward. 5) Holding my breath, thinking about the future, judging myself, and assigning blame to others.
Here’s a quick sequence to help you build up to Warrior III. I’ve been enjoying this sequence quite a bit lately.
POSES 1-2
Simple, straightforward reclined Hamstring and Adductor lengthening to prepare for the upcoming demands of Warrior III.
POSES 3-4
Paripurna Navasana and Ardha Navasana pair perfectly to strengthen your core. Bringing your attention to your center early in this sequence will help you keep your attention focused on your midline when you get the wobbles in Warrior III later.
POSES 5-6
These two poses help you transition from the reclined and seated postures to the upcoming standing postures.
POSES 7-9
This is a progression of standing balances with the legs abducted and externally rotated. These postures will get you tuned into standing balances and they’re typically easier than the upcoming standing balances.
POSES 10-12
These three postures shift the orientation of the legs and hips into the same orientation as the upcoming Warrior III.
POSES 13-15
Parsvottanasana gives you one more opportunity to prepare your hamstrings for Warrior III. Many teachers transition into Warrior III from Warrior I. I prefer transitioning into Warrior III from a high lunge. I think it makes more sense for the hips. Check it out and see what you think.
{illustration by MCKIBILLO}
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
If you’re short on time, like most of us are, your yoga practice doesn’t have to be long to be powerful. If you’ve got 10 minutes, let’s make it the best, most connected 10 minutes of your life. If you’ve got 15, 20 minutes, we can make them change the entire course of your day.
There are hundreds of quickie classes on YogaDownload.com – the benefits of the practice in 30 minutes or less. And the best part, many of those classes are FREE. Here are 4 new classes designed to make every minute count:
Morning Yoga Ritual - Elise Fabricant
Ease in to your day with this 30 minute practice, starting out on your back (almost like you never left your bed) then stretch awake your spine, side body, and hips, before gradually arriving in standing for lunges, chest openers, triangles and warriors. Side effects may include gracefully floating through the rest of your day.
Fitness 'n' Yoga: Quick Full Body Flow - Ben Davis - FREE CLASS!
Get to sweating in this full body, 30 minute power vinyasa that combines two basic sequences into one flow that consists of side stretches, twists, hip openers, and warrior postures. If you are on the go, this is your flow!
Anytime Sun Salutations - Jackie Casal Mahrou
All you need is 20 minutes, any time of day, with this short but powerful class. Sun Salutations will help you connect with the light within and around you, and warm your entire body from the inside out. This simple class will help you move stuck energy and connect with your highest intentions.
True North Flow - Kristin Gibowicz
Take some time to re-align in this 20 minute flow that brings awareness to your True North in poses such as mountain, plank, side plank, crescent lunge, chaturanga and tree.
Here are some other great quickie classes to try: Quick Energy Flow - Claire Petretti Marti Quicky Stretch & De-Stress - Celest Pereira IndieFlow Quick Hamstring Release - Kristen Boyle Quick Yoga Reset - Elise Fabricant Beginner Yoga Quickie - Jackie Casal Mahrou
That being said, it can get a little boring eating the same egg and vegetable-based breakfasts repeatedly. For me, I never have time to cook a breakfast on weekday mornings - I always bring it to my office - so it's usually a hard-boiled egg with an avocado or sauteed greens and roots. Delicious, but...another delivery system for my eggs would be most welcomed, as hard-boiled eggs and their oft-cakey centers can be quite boring and a hair unpalatable after eating them for three mornings in a row.
A medley of vegetables for Mini Vegetable Frittatas
These mini vegetable frittatas are great for a myriad of reasons. One, they are so insanely easy to make; this recipe took me roughly 35 minutes to create, start to finish. Two, they are easy to transport if you need an easy breakfast to bring to the office or on your commute. Three, they save well in the fridge or freezer, so make 'em in bulk! Four, you can mix up the ingredients in any way that you please! It's a good "I need to clean out the vegetable crisper" kind of meal. On the day I made this, I had a green pepper, cherry tomatoes, baby spinach, and leftover roasted asparagus in the fridge, which is the specific recipe I'll be sharing with y'all today. These are dairy-free, but feel free to add a bit of cheese in there, if you please!
These mini vegetable frittatas are a dream! My breakfasts are a little bit better now because I can whip up a batch of these and shake up my usual a.m. egg and vegetable routine. Add some sprouted toast and a piece of fruit, and you're good as gold!
Serving: 6 people
- 2 stalks asparagus, steamed or roasted - 1 tablespoon olive oil (we love this brand - their olive oil is legit straight from Greece) or neutral-flavored oil of choice - 1/2 green pepper, seeded and finely diced - 1 handful washed baby spinach, finely chopped - 1/2 small tomato, seeded and finely diced or 4 cherry tomatoes, finely diced - 2 whole eggs - 2 egg whites - 1 teaspoon garlic powder - 1/2 teaspoon salt - 1/4 teaspoon ground black pepper
NOTE:
- Do not use raw asparagus; even after sautéing and baking the frittatas, any raw asparagus still comes out a little too crunchy for my liking. See Direction #1 for steaming instructions. Also, as steaming two stalks of asparagus is seemingly a small waste of resources, steam a bunch at once and save the leftovers!
Directions:
1.) If you have raw asparagus, quickly steam it (see Note above): cut off the bottom two inches of the asparagus stalk, a.k.a. the "woody part". Fill a small sauce pan with an inch of water and bring to a simmer. Place steam rack into saucepan and add asparagus; cover saucepan with lid. Steam for 5 - 8 minutes or until the asparagus takes on a brighter green hue. Remove and let slightly cool before finely dicing two stalks. If you have pre-steamed or pre-roasted asparagus, finely dice and set aside.
2.) Preheat oven to 350° F.
3.) In a large sauté pan, heat oil over medium heat. Add pepper and asparagus and sauté for 5 minutes. Add tomatoes to vegetable medly and sauté for an additional one minutes. Add spinach and mix into vegetable medley until combined and wilted, less than one minute. Remove from heat and set aside.
4.) In a large bowl, whisk together whole eggs and egg whites. Add garlic powder, salt, and pepper and whisk to combine; add vegetable medley to egg mixture and whisk to combine.
5.) Lightly grease the insides of a muffin pan or add liners to the muffin pan. Using a large spoon, add egg mixture to muffin pan crevices until each crevice is at least halfway full; do not exceed 3/4 full.
6.) Bake mini frittatas for 15 - 20 minutes; tops should be firm yet springy and if a toothpick is inserted, it should come out clean. Remove from oven and allow to cool for five minutes before gently removing from muffin tin; don't be alarmed with them if they slightly deflate! Serve immediately or refrigerate in airtight containers for up to five days. These can be frozen and saved; wrap frittatas tightly in plastic wrap, and when ready to eat, microwave for 45 seconds or until heated through.
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.
In Aqua Yoga, your body feels weightless and does not experience the pull of gravity. This way, you can move away from distractions and simply pay attention to letting your body feel free. You can receive all the benefits of yoga without straining your body too much. Aqua Yoga can further help the body to balance itself and stay upright. If Aqua Yoga sounds like something you would be keen on trying, consider these Aqua Yoga poses.
1. Ardha Chandrasana (Half Moon Pose)
Stand straight and extend your left arm and hold the wall with it. Start by taking your right hand and placing it on your right hip. Slowly hinge forward at the hips and raise your right leg behind you. When the right leg is parallel to the ground, and your hips are extended toward the right, raise your arm towards the sky. You will find that the water will help you hold this pose and give support to your legs and torso.
2. Urdhva Mukha Svanasana (Upward Facing Dog Pose)
For some poses, you would need props such as pool floats or stands for support. For the Upward Facing Dog Pose, you can use two pool noodles and hold them away from the body. While doing this, you can slowly begin pushing the support away while arching your back and standing on your tiptoes. Holding this position can effectively strengthen your core. Moreover, the buoyancy helps relieve stress from your spine.
3. Adho Mukha Vrksasana (Handstand)
This one may sound tricky, but in reality, it is simple. Handstand is a pose that comes with practice, but it is not that difficult to do it underwater. To do so, you should be able to hold your breath underwater for a short time comfortably. Once you go under water, work your way to the shallower end since it helps you balance. You can dive down and place your hands on the bottom firmly for support and let your feet slowly go up in the air. You will notice that is pose is much easier in water than doing it on land.
4. Padangusthasana (Big Toe Pose)
To perform this pose, you would need the firm support of a pool's side wall. You can start by standing with your spine straight and one arm stretched out for support. Bend the outer leg and lift the knee towards your chest. Next, grab the big toe and straighten the leg as much as possible while maintaining the straightness of your back. You can switch sides and repeat the steps. It will eventually help you stand tall and balanced.
5. Navasana (Boat Pose)
Sounds apt for water yoga, doesn’t it? To perform this, you need the support of pool props. Grab two noodles and press them down gently into the water. While doing this, you need to work on your core muscles and let your legs float in front of you. Hold this position and breathe while letting the water support your legs. Remember to keep your core firm, and the water will support your balance.
Aqua Yoga is low impact and gentle. Hence, it does not put a lot of stress on your muscles and joints. In fact, it strengthens your muscles and joints while relieving most weight-bearing issues. Most yoga poses can be adapted in water, especially those that are difficult to balance on land. The water serves as a natural prop to help the body balance itself and stay upright. Many physical therapists use water as a method for assisting patients with health issues such as arthritis and post-operation recovery. Try Aqua Yoga and bask in its benefits!
Nisha has a great passion towards writing and loves the idea of sharing her passion. She has written many articles on yoga, fitness, wellness, remedies, and beauty. She has contributed to StyleCraze and amongthirty, among other websites.
Leo’s energy includes playfulness and the ability to view life with child-like wonder. Have you stopped to look around and revel in life’s small things lately?Sharing delightful times with youngsters is also a fun way to align with Leo’s whimsical nature. A close relationship with Mars to this moon charges up the other side of Leo — the side that charges forth and is not afraid to take (calculated) risks. If there is an adventure you dream of, or an endeavor you want to start, let Mars & the Leo new moon help you begin.
Take care to listen to flashes of insight and inspiration that tell you where your bliss lies. It might be difficult to let those messages come through, and you may feel derailed in your spiritual practice….but that’s where Mars’ energy can come in handy. Where there is a will, there is a way, and if your will is set on taking the risks necessary to follow your dreams and enjoy your life, now is the time! Alchemical Ritual for the Leo New Moon
As a fire sign, Leo is passionately driven toward an exuberant expression of self and reveling in the company and attention of others. On the low side, Leo becomes aggressive or arrogant, or the opposite: shy with a lack of self-confidence. This new moon ritual for Leo emphasizes the high side of Leo so that we step out of the shadow, into our own light and present it to the world with joy and love. Leo's ruler is the sun, which represents the light of full consciousness. However, if the sun burns too brightly, it singes all those who touch it. And, without the sun, it leaves others cold and unfeeling. Leo’s inherent warmth must be generous, and humble; the perfect combination to allow Leo’s energy to shine appropriately. To keep Leo’s energy elevated in this ritual, gather yellow stones such as citrine, topaz or jasper, and place them in the center of your ritual space. You may also place your sacred items in a gold (or gold-colored) bowl or chalice, as gold compliments the sun.
Bring in the fire element in some way, by surrounding your ritual space with candles. Fire, being the inherent energy of the sun. Frankincense oil may be used to anoint your third eye and solar plexus chakra before and after the ceremony. Use sage, sweet grass or palo santo to cleanse yourself and the space by casting the smoke over yourself and encircling your own body three times. light your candles and dim the lights. Sit in the center of your space and bring the hands together at the heart center. Close the eyes, and turn the inner gaze to the third eye and say the following invocation aloud:
Do one round of a yogic breath called skull-shining (kapalabhati) to ignite the inner flame and fan it toward the third eye, allowing you to clearly see how to bring the fullest expression of yourself into the world. Place one hand on the abdomen as you sharply exhale through the nose.
Repeat this rapidly for 10 - 20 repetitions. The sensation is the same as blowing the nose, or coughing as you use the abdominal muscles to push the air to the top of the nasal passages, and then out the nose. Allow the inhale to be passive, as the shoulders stay relaxed and the mouth stays closed.
Assuming you are physically healthy and not nursing injuries to your arms, shoulders, or spine, arm balances are accessible. We’re not suggesting you need to become a cirque du soleil acrobat. But, how about stepping out of your comfort zone and trying something new if you currently avoid going upside down? With the proper preparation, technique, and intention, you can add these playful poses to your repertoire. If you are already love arm balances, how can you refine your practice?
Here are three worthy benefits to show how arm balancing can be an excellent addition to your yoga practice:
1. Perspective Shift: Arm balances cultivate a shift in perspective. How we view the world is determined by the lens through which we see it. Clear or cloudy. Positive or negative. Think about when you go on vacation somewhere new and completely distinct from where you live. Suddenly, life seems fresh because you see it differently. Going upside down on your yoga mat can shake up your energy—no plane ticket required.
2. Sthira and Sukham: Balancing on your hands requires you to tap into Sthira and Sukham, or effort and ease. Strength and power alone won’t support you in a handstand. There is an inherent grace, finesse, and mental connection involved in a beautiful, balanced posture. Temper your efforts with softness and focused energy, just like all the other asanas.
3. Freeing your Inner Child: Arm balances free you to tap into your inner child and release fear. Remember when you were five years old? You’d hang from the monkey bars or try a back handspring without a second thought. As we become adults, we tend to become more fearful of falling. Go upside down and balance in Astavakrasana for instance and you aren’t held back by fear; you’re playing like a child again. Fun!
Here are a three tips to safely build your arm balancing practice if you’re starting out.
1. Build Strength: First, build strength in your upper body and core. If you’re strong enough to practice chatarangua, you can balance on your arms. Start with Downward Dog and Plank Pose. Planks and Navasana/Boat pose will cultivate the power in your center needed to balance upside down.
2. Foster Flexibility: Spinal and Hip flexibility are also required so, work on keeping your hips open and your spine supple. Malasana or frog pose is great before Bakasana or crow pose to release your spine and hips. Add some spinal twists for mobility in your center.
3. Props: Practice handstands and forearm stands against a wall. Use a strap around your upper arms to encourage proper alignment in your joints before going upside down. Blocks are helpful to engage necessary muscles and encourage correct alignment for your body. Start slowly and build up over time. Remember to listen to your body. Use a spotter—the ultimate prop—to aid you as you progress. Cultivate strength, flexibility, and mental focus to find your happy place upside down.
Check out four different takes on arm balances with these four new offerings. Enjoy your flight!
1. Guidelines for a Balanced Life: Arm Balancing and Aparigraha - Les Leventhal 2. You've Got This: Crow to Chaturanga - Kylie Larson 3. Untie the Knot! - Shannon Paige 4. Therapeutic Alignment: Crow Pose - Shy Sayar
1.2: Chitta vritti nirodaha: Yoga is the resolution of the (dysfunctional) mind states.
Yoga Sutra 1.2 is the pillar around which Patanjali’s Yoga Sutras function. What does it mean? To put it another way, yoga is the ability to direct the mind without distraction or interruption. It sounds simple, right? Actually, simple definitely does not mean easy.
In our busy world, tuning out distractions and focusing on one single thing can feel unattainable. Dharana, the sixth limb of Patanjali’s eight-limbed ashtanga yoga path, is the first step in developing a one-point focus of the mind and prepares you for Dhyana (sustained focal attention) and the final limb, Samadhi, a deep achieved state of sustained attention.
When we can sink into true sustained attention, we are fully present and truly at the height of our personal power and light. Presence can equal freedom because you’ve released any attachment to future results and accepted what IS right now.
Yoga and meditation are steps along the journey to Samadhi. With dedicated practice, you learn to tune out disruptions and simply focus on what’s happening minute-by-minute and breath-by-breath. Use asana or the physical postures as a gateway or preparation for meditation. It’s all a practice of moving into stillness, inside and out. When you’re truly in the moment, you are focused and clear.
Step off of the yoga mat or meditation cushion and apply the principles to whatever it is you are doing. Harnessing your intentions and your energy allows you to create from your central core of power. Don’t allow your prana to disperse away from what you are focusing upon, whether that’s a creative endeavor, a relationship, or a handstand. True awareness and clarity arise when you are absorbed in the moment.
The yogic path is challenging and requires overcoming many obstacles and committing to constant practice over an extended time. The dedication and practice are worth it, however. Practice, practice, practice.
To aid you on your journey, we’ve got four excellent new classes for you this week. Each one approaches the quality of presence from a unique perspective. Push play on one right now with the intention of grounding and centering yourself.
1. Align & Flow: Mind in One Place - Jack Cuneo 2. Kundalini Yoga Therapeutics: Concentration In Action - Shabadpreet 3. The Neurology of Yoga - Shy Sayar 4. Yoga to Cool The Fire: Balancing Pitta Dosha - Maria Garre
MANGO NICE CREAM
Vegan, dairy free, gluten free
Yields 2 servings
NICE CREAM INGREDIENTS
TOPPINGS
NICE CREAM METHOD
NOTES
If you want to sweeten it more, add a small amount of maple syrup or a couple dates.
Cheers!
What Is Mindful Meditation Therapy?
Many of the most widely used therapies to treat mental health disorders, including mindfulness-based stress reduction and mindfulness-based cognitive therapy, incorporate meditation and mindfulness to some degree. Though practiced meditation, patients recognize and accept negative stimuli like withdrawal symptoms and triggers without letting these stimuli distract from their state of mindfulness.
Ultimately, mindful meditation enhances the recovery process by teaching practitioners to accept the present for what it is. In a state of mindful meditation, those struggling with substance abuse are forced to acknowledge the reality of how their addiction has eroded relationships or derailed their personal dreams. These individuals can then make plans for improving their lives instead of living in a state of denial.
Mindful Meditation Opposes Addiction
Mindful meditation is more than just an effective form of treatment for substance abuse. In fact, mindful meditation techniques are ideal for getting to the core of a person’s addiction, instead of simply treating the symptoms.
The core of most addictions are based in intense emotional pain, feelings of rejection and deep insecurities. In a state of mindfulness, individuals struggling with addiction are better able to identify how their cravings and triggers are directly related to their underlying emotional pangs.
During recovery, this awareness is a huge advantage to patients as they develop healthier strategies for dealing with their problems.
Additionally, the lessons learned through mindful meditation therapy are a natural counter to the behavioral patterns that characterize addiction. For example, achieving a state of mindfulness requires individuals to recognize their circumstances for what they are. This approach goes directly against addicts’ tendency to deflect responsibility and rationalize their behavior.
Similarly, mindful meditation teaches the individual that lasting peace comes from daily meditation and personal discipline. This is a major shift from the attitude of a drug user, who prioritize seeking instant satisfaction regardless of the long-term consequences.
Research Supports Mindful Meditation Therapy
Mindful meditation may have its origins in spirituality, but decades of clinical research have determined that the practice has plenty of measurable biological benefits.
For instance, an article published in the journal Counseling and Values identified mindful meditation as being ideal for playing a supplementary role in addiction recovery. The article emphasizes that the success of a recovery program depends on the individual’s ability to accept a myriad of changes in their lives. Mindful meditation is a uniquely helpful tool for helping patients to come to grips with this personal evolution.
Another article, published in JAMA Psychiatry, pointed out that participants in clinical trials who practice mindful meditation were significantly less likely to relapse than those who did not. Likewise, those who practiced mindful meditation and relapsed did so for a shorter time than those who relapsed and did not practice mindful meditation.
Mindful Meditation Can Heal the Brain
Research published in the journal NeuroReport revealed that mindful meditation can actually support a healthier brain. The study showed that individuals who participated in mindful meditation saw growth in brain regions related to focus and sensory processing.
Considering that substance abuse can affect the development of the brain in a destructive way, it is even more notable that mindful meditation techniques have the potential to repair the damage caused by addiction.
Addiction Treatment that Includes Mindful Meditation
Recovering from addiction requires more than simply flushing the drugs out of a person’s system. The individual must be willing and able to repair the damage – physical and emotional – that substance abuse has caused in their life. Mindful meditation can play an essential role in helping individuals achieve freedom from drugs and alcohol.
At Maryland Recovery, we recognize the risks of replacing one addiction with another. That’s why we support our patients with holistic therapies instead of asking them to take more medication. Our patients learn to embrace mindful meditation, along with yoga, acupuncture and other modalities, to free their mind and bodies from the grip of addiction.
1. Change Your Practice Pace
Most of us feel compelled to practice at more or less the same pace all of the time. If you prefer a slow, quiet practice, you probably always do a slow, quiet practice. If you like a nice strong flow, you probably always do a nice strong flow. If you’re feeling stale, changing up the pace of your practice is one of the best ways to find new inspiration. When you change the pace, the rhythm of your breathing and the overall feeling of your experience also shift.
2. Take a Break From Your Staples
There are days when I’d rather stab myself in the eye than do Chaturanga and Upward-Facing Dog. As a vinyasa-based instructor this can be difficult. Fortunately, I’m completely averse to losing an eye so I take a break from these postures—my staples—from time to time. I change my routine to exclude these postures and include different things like longer-held Planks, Locust variations and Cobra. I’m always a little fearful to drop my staples, but leaving these poses off the menu for a few days varies my sequencing and always leads to something interesting that I haven’t explored in a while. It also tends to re-engage my students who are just as happy to have the occasional change of pace.
3. Get Messy, Get Lost
To me, modern yoga can feel very precious and produced at times. Flow classes are perfectly choreographed to the perfect playlist and everyone feels like they have to wear the newest leggings and take photos that they post at just the right time. I’m not being a hater here. I get it. But, we put a lot of pressure on ourselves and it’s important to let it go sometimes. If this sounds like you, let go of the pressure to perform and work on a handful of poses that feel sloppy, dirty, and ugly. Seriously. Pick up your worn and torn copy of Light on Yoga (wow, I just dated myself), flip around until you find a pose or two that you haven’t tried in a few years (if ever), and experiment with it. Play around with poses that feel out of your reach, make a mess, and have good time.
4. Explore a Different Physical Discipline
Aside from my family, my first priority is tending to my yoga practice. My passion for practicing has ebbed and flowed over the years, but it’s been the most consistent thread in my life for 20 years. I can’t imagine my life without it. And, I also explore other physical modalities these days. Like me, you may find that doing other physical practices—from running or spinning, to Pilates or martial arts—rekindles your love for yoga. I’m not suggesting that you need to incorporate a different physical discipline to be well and feel whole. But, I’ve found that including other physical disciplines in my life makes me crave my yoga practice even more.
5. Reconnect to the Heart of Your Practice
Perhaps my most obvious yet essential suggestion is to reconnect with your practice by getting back on your mat. If your practice is lackluster—or you’ve been disinclined to practice at all—you need to reconnect to the heart of your practice by making peace with the fact that your passion may ebb and flow. Then, make the permanent decision that your practice is your practice. It’s your free time to do what you want, and enjoy yourself. Maybe this means taking a different class, doing a different home practice at a different time, or exploring meditation and pranayama. Maybe it is as easy as this: Your practice is right there waiting for you. Go enjoy it.
Ingredients for Chickpea-free Raw Hummus
Directions for Chickpea-free Raw Hummus
Put all of the ingredients in a food processor and process until smooth and creamy. Serve chilled with cucumber, celery, broccoli, or whatever you like to dip.
*Note I tried this with both a Vitamix and my food processor, and I preferred the consistency of the food processor.