You’ve probably heard there are only two emotions: love and fear. Fear encompasses everything from worry, anger, anxiety, frustration, and pain. Often, these negative emotions keep us in a prison of our own making. We’re so buried in worry for the future, we fail to appreciate the beauty of the present moment. We’ve lost the ability to be spontaneous, to find pleasure in the simplicity of nature, movement, connection, and love. As the Tantric yoga model teaches, life is a gift. We need to remember to appreciate each day with an open heart.
Achieving freedom means you are aware of what you desire in your life, as well as what you wish to avoid and you live your life with those principles in mind. Freedom means you feel free to choose how you live each moment. A yoga practice dedicated to encouraging the release of fear and negative blocks can pave the way for choosing what will make you enjoy more love, happiness, and peace. Open up to true freedom.
For some, a gentle flow designed to relax tension and stress will create a sense of openness. For others, a vigorous sweaty practice will knock that tension out. What works for you? Tune in to your thoughts and emotions---what helps you let go of what’s weighing you down? That’s the whole point: we are all individual and freedom means different things. Take the time to tap in and learn what will give you a sense of freedom in your life, despite what’s happening in the external world.
We recommend releasing some of these emotions trapped in your physical body through a strong yoga practice or any other physical activity that lights you up. Let go of fear of failure and just go for it! What’s the worst that could happen if you try something new? Or, consider meditating, with or without the accompanying asana or physical activity. Many paths exist to release clutter in your mind and thoughts.
This week, we’ve got a variety of new classes designed specifically for you to find your definition of freedom. Jackie Casal Mahrou’s latest offering, Hatha Yoga: Strength & Freedom will empower you to find balance, joy, and an open mind. If you’d like to challenge your focus and build up your endurance to handle pressure through binding postures, try Claire Petretti Marti’s new class, Bound to Be Free.
Les Leventhal will have you Flowing for Freedom in his new class and Mark Morford’s signature style will help you have fun! Try How to Get Lucky Vol. III: Get Luckier Still (stream it for FREE).
WHY THIS SEQUENCE WORKS
As teachers, we know two things about how our students experience Ustrasana. Some students love the pose because it’s working for them; and, some students don’t love the pose because it’s not working for them. For me, this becomes a puzzle to solve when I’m sequencing a class. My goals are clear: I want to create a sequence that helps students maximize the benefits of Ustrasana while minimizing the challenges of the posture.
To do this, the sequence below emphasizes a flow of postures that methodologically prepares your entire front body for Ustrasana. When the front body—especially the hip flexors, quadriceps, abdominals, pectorals and anterior deltoids—are adequately prepared, it’s more likely that your students will be able to open their shoulders and chest without crunching their lower back and neck.
Here’s a really quick break down of my favorite mini-practice for Ustrasana.
POSES 1-3
The first 3 postures allow you to settle into your body. Mild twisting is a nice preparation for backbends. The following posture flow is going to focus almost exclusively on lengthening the front body in preparation for backbends, so it’s nice to the sequence with a little complementary work.
POSES 4-6
I really love this combination of poses and I use it in a lot of my sequences. It’s definitely a staple in my own practice. In each of these postures your shoulder is in extension and one hip is in extension. This simultaneously lengthens the front of your shoulders, chest, hip-flexors and quads. The top arm is in the same chest-opening position as Ustrasana. These postures also introduce mild spinal extension. This mild backbending segues perfectly into the next combination of postures.
POSES 7-12
This is a straightforward progression of backbends that goes from less demanding to more demanding. One of the reasons that I chose these postures is that they all extend the shoulder joint, except for Cobra Pose. This shoulder extension will help open the front of the shoulders and chest in preparation for Ustrasana.
POSE 13
Lucky number 13—Ustrasana! This is still a tough posture for most students, but here are 3 quick tips for working with the posture. 1) Engage the bottom of your Gluteus Maximus. Yes, engage them. 2) Externally rotate your arms so that your biceps and elbow creases are turning away from each other. This will help lift your chest in the pose. 3) If the pose is still uncomfortable in your neck, tuck your chin and look toward your chest. If the pose is uncomfortable in your lower back, place your hands on the back of your pelvis. Use your thumbs to lengthen the back of your pelvis downward. Take your time and do what you need to do in order to befriend the pose.
POSES 14-15
The word “perfect” is nauseatingly overused. But, I’m going to add to the problem and write that Supta Padangusthasana is the “perfect” follow-up to Ustrasana and other backbends. Unlike Happy Baby Pose, which flexes the spine, Supta Padangusthasana allows you to maintain the natural curves of the spine. This is a mild transition for your back after all the extension you created in your backbends. It also allows you a few moments to feel (and possibly savor) the afterglow of your backbends. Viparita Karani is your just desserts.
Want to practice this sequence at home? When you sign up for our newsletter, we’ll send you a free printer-friendly PDF of the sequence above!
AND, if you want to feel more confident and knowledgeable about your sequencing skills, check out my e-course, The Art of Yoga Sequencing. It’s great for yoga teachers and students who want to better understand how the body works and how to stretch and strengthen effectively.
{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
To go along with today's recipe, check out our blog for more healthy ideas!
Here are some of our favorites:
Turmeric Tonic Latte (Purification-friendly) Dandelion Root Coffee Breakfast Nicoise Salad Spiced Baked Apples (a yummy Purification-friendly treat) Mexican Haute Chocolates (if you’re not cleansing)
Love,
Grilled Fennel with Olives and Herbs
Yield: 4 servings
Ingredients:
4 large organic fennel bulbs, fronds trimmed, quartered ¼ cup organic olive oil, divided Pinch of sea salt Freshly ground black pepper 1 TB. fresh dill, chopped 1 TB. fresh basil, chopped 1 TB. fresh Italian parsley, chopped 1 TB. fennel fronds, chopped 5 organic Kalamata olives, chopped
Instructions: Trim the fennel stalks and fronds away, you can use a few of them for the herb sauce below. Cut the bulbs in four and gently trim away the core. You want to leave just enough core to hold the sections together.
Drizzle the fennel with 2 TB. olive oil and season with salt and pepper.
Meanwhile heat your grill to high. Grill the fennel turning once until tender, approximately 4-5 minutes. Remove from grill and place on a serving plate.
To make the herb sauce, in a small bowl combine dill, basil, Italian parsley, fennel fronds, remaining 2 TB. of olive oil, and chopped olives until combined. Drizzle sauce over the grilled fennel and serve.
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
To be in balance, is to have space for celebration and hard work, solitude and community, aspirations and contentment. How do we find the equilibrium for life's polarities? Going within through yoga and meditation to inquire what a unique balanced life means to each of us is a starting point. This self-inquiry can also reveal what parts of our life or daily actions, bring us further out of balance.
Every one of us has a unique point of balance. For many of us, modern life can often feel like a juggling act between work, family, finances, health, social life, and more. Carving out quality time to take care of yourself and doing the things that bring you to a more balanced state can seem daunting during busy times. However, it's usually in these moments of high demand, that staying in balance is even more important than times of ease. Yoga and meditation have the power to not only discover what our unique balance point is, but also to live it. Make time for these practices when you are feeling out of balance. From a place of balance, you're far more likely to perform at higher levels in your career, feel more present and at ease with the people you love, and enjoy your life more.
Of course, our balancing point is never perfect and always changing, therefore it takes maintenance to stay in equilibrium. Things and people that once brought balance and joy, may no longer. While it can be challenging to adjust to the inevitable changes of being human, and inevitable moments of feeling unbalanced, you have the power to create balance every day. It is possible with awareness, desire, and right actions. We don't find a state of balance and simply remain there for our entire lives without effort. The journey is what keeps the process interesting and engaging. If you're feeling balanced, stay committed to what's keeping you here. If you're feeling unbalanced, commit to doing things you know bring you to a more harmonious state. You can do it and you deserve balance in your world. All of us do.
That's why, this week, we're bringing you four classes of diverse backgrounds, for an offering of practices to balance your mind, strengthen your body, and connect to your spirit. Mark Morford's Absolution Flow: Sun & Moon, is a vinyasa practice that delicately balances effort and ease throughout a challenging and feel-good physical practice. Claire Petretti Marti's Yin / Yang Balancing Flow will make you sweat, before taking you on an inward journey to unwind and relax. Guru Jagat's Cardio Kundalini 2 : Yoga to Balance the Emotional Body (available to stream for FREE), is a unique offering that will bring a state of emotional stability, spiritual alignment, and an energetic reset. Ben Davis' Fitness n' Yoga : Balance and Gratitude class, rounds out this week's classes, with a physically demanding practice to bring balance to your yoga practice by emphasizing strength, cardio, and flexibility.
Cultivating inner balance, creates a ripple effect, that creates balance in your outer world. This week's classes provide an opportunity for you to create this for yourself! Enjoy!
LOVE WILL SAVE THE WORLD!
Love heals everything. Love is strength. Love is power. Love comes from within. We’re talking love in all its forms: love for yourself, love for nature and the world, and love for your fellow humans and animals. No matter what is going on in your life, moving from a place of self-love will allow you to be your most powerful.
Tapping into your heart chakra enables you to focus on compassion, on growing larger than your ego, and becoming more selfless. We’ll repeat: You’ve got to love yourself first before you can give fully to others. Take time to strengthen your own heart and forgive yourself from what may be blocking you from being your most free and compassionate. Create a sense of exuberance with Heart Chakra Yoga: Backbend Flow - Cicily Carter.
Often, we become so focused on checking off our to-do lists, that we forget that in the end, love is what matters. You can cultivate your heart chakra and learn to operate from a place of love on your yoga mat with Soulful Flow: Live with Love - Eric Paskel or Love Thyself, Heal Thyself - Christen Bakken. Peel away the layers of armor restricting you and find the courage to be open off the mat too. You might not save the world like Wonder Woman, but you will be your greatest self and thus will contribute others in your life and to the world.
Last but not least, most of us have experienced a broken heart. Closing yourself off to protect from pain only prevents you from accepting love. Trust that you have the ability to regenerate and love again. When you forgive those who’ve harmed you, you open your heart. Try Heal Your Broken Heart - Elise Fabricant.
Remember what you practice on the mat directly impacts how you show up the other twenty-three hours of your day. Open your heart and share your love with the world.
When we feel “good” about something, it is an inner signal to do more of that thing. When we feel “bad” about something, then this is the depths of our psyche telling us to stop, move on, or go in the other direction. Many of us have a difficult time paying attention to these subtle clues, but with a New Moon in Cancer, we are called to heighten our attention the unseen within us, and give credence to what we feel.
No one experiences emotion better than Cancer, who is always immersed in the body of water that represents our emotions. That Cancerian water is ruled by the moon, who shines its reflective light over our inner world. As we’re immersed in the exploration of our emotions, and tuning into the communications from our inner self of “good” and “bad,” this is a perfect time to exercise the yogic art of viveka, or discernment. Choosing what is right for you, versus what is wrong is the best thing we can do in our elevated attempt to always lean toward the light.
Uranus is in the mix at this time providing us with delightful flashes of inspiration on this matter, helping to give us clarity about our wise choices. Mercury also aids us in speaking the truth about what is most important to us, and what will serve our highest good. In order to remain in alignment with our divine nature, walk the path of the mystic, and do the deep shadow work (that Chiron urges us to do now), we must carefully walk the razors edge and use the moon and Cancer’s light as a guide for bringing us home to ourselves.
Alchemical Ritual for the Cancer New Moon
As a water sign, Cancer is immersed in the watery world of the emotions and our unconscious drives. On the low side, this fluid sign becomes moody and overly sensitive, seeking self-protection at all costs. This new moon ritual for Cancer accentuates the high side of sign so we express our emotions in a healthy way, allowing for receptivity, acceptance, nurturing, growth and self-care along the way.
Cancer's ruler is the moon, the luminescent body that shines light on our dark areas, namely, the unconscious. While Cancer sometimes falls prey to the shadow with emotional instability, it also has the opportunity to heal any wounds left untended, and brings awareness to our own darkness, ultimately revealing its light. To keep Cancer’s energy elevated in this ritual, try donning white clothing and gather white stones such as moonstone and place them in the center of your ritual space. You may also place your sacred items in a silver bowl or chalice, as silver compliments the moon.
Bring in the water element in some way, perhaps by placing a few drops of essential oils in water in the silver vessel, if you have it (jasmine, lemon or sandalwood oils work well with Cancer). These essential oils can be used to anoint your third eye chakra before and after your 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 a few candles and dim the lights. Sit in the center of your space and bring the hands together at the heart center. Connect to the third eye, the location of intuition and our internal moon and say the following invocation aloud:
Moon, keep my eyes open to the messages that come from within me so that I may heed their lessons in my life.
Sit quietly as you call forth a dream image. Ask the unconscious to deliver an image that you need at this moment. Be patient and pay attention. Do not force or manipulate this process in any way. Rather, stay attuned to your breath. When you receive your dream image, simply observe it. Watch it move, hear it speak, or feel its presence. Rather than impart your own meaning to it, allow it to bring meaning to you. Let it express to you what it needs.
When complete, turn the internal gaze to the third eye and chant Om three times. Place the moonstone (or other white stone) in your hand and hold it to your third eye. This is now charged with the energy of your intuition and helps to connect you to it when needed. Snuff the candles and place the stone somewhere prominently enough that you are reminded daily of the power of your intuition. This ritual allows you to find the meaning in your life, knowing that the meaning always comes from within you.
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
Without this step, it doesn’t matter how many tools you learn, how many spiritual practices you try, how many books you read, how many retreats you go on, how many self-care lists you make- that whole “I love myself” thing will still feel outside of you.
To truly love yourself and commit to the practices and ways of living that allow you to feel the most alive, the most like you, the most full and nourished and expressed version of you.. this is the step you have to take:
You have to be on your own side.
Yep, that’s it. You have to fully, 100% choose to have your own back. To be your own champion and cheerleader, through everything that comes your way.
And I know that sounds lovely. I loved the idea of that for a long time.
The actual execution though? The actual choosing myself, no matter what, day in and day out?
For so long it still felt far away and like I was missing something that everyone else seemed to understand. Why couldn’t I figure out what everyone else apparently got?
Because even if you’re on board with this and are saying, “Yes! I’m ready to be on my own side!” I’m going to be honest with you, it’s not an instantaneous thing.
You may have always been taught to be on your side from when you were little onward. Or, this may feel a little tenuous and uncertain. Because to be on your side, wholly and unapologetically, you have to put your own wisdom and authority above all else.
Most of us have learned, at some point or another, to trust an authority outside of ourselves more than we trust our own instincts and intuition.
Whether it’s a misdiagnosis from a doctor that we believed because they were the expert, buying into a lifestyle that leaves you feeling hollow, the teacher telling you you’re wrong even when you know you’re right, buying endless fitness magazines, trying and failing to fit a mold given to you by advertising and media… all of these experiences, whatever they are specifically for you, have chipped away at your ability to trust yourself and be on your side.
We are taught to give away our authority and deny our instincts in favor of being more acceptable and blending in.
Every time you’ve believed you weren’t good enough, needed to work harder to be worthy, had to fit a certain look or mold to be loved, chose to stay quiet and blend in rather than speak up or stand up for yourself- all of those experiences are embedded in your energetic system and cellular makeup. Your brain and body have adapted those experiences as your reality on a really deep level.
It doesn’t matter how many gratitude journals you keep or epsom salt baths you take, how many nutrition programs you try or affirmations you say- if you still are holding on to programs and energies that guide you to give your authority away or to choose something besides what you truly desire, you aren’t going to be able to be 100% on your side.
And here’s the thing. You can’t grit your teeth and will your way into a different experience. You can’t just think your way there or expect any one thing outside of yourself to hold the answer.
Our energetic patterns and programs run deep. Below our subconscious. Oftentimes they are operating without our awareness. Many tools and coaches and courses out there work with the conscious mind, and even the subconscious. But if there are programs running in your energy and the very cells of your body, those need to be looked at and re-wired too.
That’s where real, lasting change lives. In re-wiring your deepest, most subtle experiences and patterns. In learning how your mind works with your body, your emotions, and your energy, and how all of these parts of you can actually work for you and be wired to be on the side of your best, most magical and alive self.
Tools are helpful. Retreats are wonderful. Spiritual practices are amazing. As long as you aren’t looking to them to be the thing that fixes you or “finally makes it all better”.
The step of choosing to be on your own side is a process. A process in both uncovering the magic and truth of who you are by clearing out old energetic patterns, and in consciously re-wiring your habits, thoughts, and actions to support that magic and truth.
This process takes time. It takes commitment and a choice to be all in on your self-discovery. It’s a willingness to move forward even if you don’t know what’s going to happen or where you are going to end up. It’s rolling with the ups and downs and in betweens. And remaining true to the process throughout it all.
This is where the power of support comes in. The power of having someone there to call you out on your blind spots, to navigate your energy with you, to guide you toward new ways of thinking, being, and doing that, over time, help you to be on your side all the time.
The power of having someone else to check in on you, to remind you of why you want this, to hold you through your tender moments, and to celebrate your wins with you- this kind of support is priceless in the quest to be on your own side.
The way to be all in on yourself?
It’s not another book or course. It’s not another intuitive reading or workout program. These things are all great- and can only go so far if you haven’t discovered your own process for choosing yourself and being on your side every day.
Here’s the paradox- only you can know what it means to be all in on yourself. No one else can tell you exactly how to do it, because you are different than every other person.
And? I’ve consistently seen, over and over again, both within myself and with the hundreds of women I’ve worked with and supported, that when this journey and process is guided (not dictated, but guided) by someone you trust with your whole self, someone you trust to love all parts of you and to hold you and celebrate you- the ability to be wholly on your side, the ability to wake up each day and actually love who you are (and enjoy the eff out of your life!) becomes massively accelerated and way more possible.
If you’re not sure how to begin deciding to be on your side, or feel like you don’t deserve it, try these to start:
Connect with your Inner Child
Imagine yourself as a 6 or 8 year old. See that child standing before you. What do you desire for her (or him)? If you could give her anything, what would that be?
Imagine turning your back on that child, cutting them off from love and affection. How does that feel?
Now imagine giving that child a huge, soul-affirming hug and pouring all the love you could possibly feel into her (or him). How does that feel?
You deserve love just as much as your inner child. When you think about being on your side, imagine being on the side of your inner 6 or 8 old.
Ripple Effect
It may feel really tough to be on your side and choose happiness and love if you aren’t programmed to do that, or have a habit of bringing yourself down. Remember that we are all connected. The more you feel happy, alive, and like you are worthy of all you desire, the more that energy gets to show up in the world. And the more you bring that energy of worthiness, of inspiration, of joy to your world, the more the people around you – family, friends, co-workers, even strangers – will feel it and benefit from it. It isn’t selfish to put yourself first. It’s a world-changer.
And if you know you are ready to find out what might be possible when you are all in on yourself, what’s possible when:
You deserve to be on your side. From there, anything is possible.
Deep 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.
There's been multiple studies that have shown that writing every day helps you improve your health and wellbeing. Here's how you can use writing as a tool or mindfulness.
Deal with your feelings
There was a study that followed engineers after they had been laid off from their jobs. They were asked to write about their feelings every day. It was found that the ones who did do this, were able to deal with their negative feelings over their job loss quicker, and showed less anger towards those who laid them off.
It's clear to see that if you write about your problems, you're forcing yourself to face them. When you do that, you're able to work your way through them quicker, and get back to an even keel.
Write rather than type
If you want to get the most out of mindfulness writing, then go back to the teenage you and get a notebook and pen. Handwriting your thoughts makes you slow down, and really think about how you feel. Pick a notebook that's right for you, and you're more likely to want to write in it every day.
Focus on what's good
All too often it's easy to focus on the negative in your life. It's important that you handle the bad stuff in your journal, but focus on the positive too. As an exercise, try writing about all the good things that are happening for you every day, in a gratitude journal. You'd be surprised how much there is to include.
Draw on the world around you
“If you want to find more to write about, try listening in on the world around you. This is a technique that many authors use, in order to create believable characters and scenarios,” suggests Anna Rodriguez, a lead writer at Essay Writing Service. Next time you're getting coffee, listen in on the people in front of you. Inspiration can strike at any time, and it can help you get more creative in your writing.
Use writing as self reflection
Many people use writing as an exercise to help them understand their thoughts and actions. Self reflection is an important skill to learn, in every aspect of your life. For example, if you're looking to get promoted at work, then you'll need to examine what you do at work, and why. What makes you valuable? Why should they promote you? Writing it all down shows you what you have to offer, and what you can still improve on.
Arrange your thoughts
What attracts most people to writing is the idea that they can attach some order to their thoughts. Most of the time, your thoughts can feel like they're swirling around in your head, and you can't hold onto them. If you sit and write them down though, you can see that they're much easier to understand than you first thought.
Try writing exercises
If you're really stuck as to how to begin writing, look online for 'writing' or 'journaling exercises'. These quick exercises help you get started by giving you prompts to write about, such as talking about your family, or what you did today. It's an easy way to sink yourself into writing.
Useful tools
If you're going to try writing as a tool for mindfulness, you don't have to do it alone. Here are some tools that will help you get the most out of the process.
Paper Fellows: Join this writing community to get feedback on the writing you produce.
Custom Essay: Get editing tips from this writing service.
Easy Word Count: Check the spelling in your writing, as well as the length of the piece.
Academized: Check this site for helpful proofreading guides.
Cite It In: Ensure you're using the correct citations with this tool.
Boom Essays: If you need grammar assistance, contact the writers at this service for help.
Writing can do wonders for your health and wellbeing. Give it a try for yourself, and you'll see that you feel much calmer and in touch with yourself than ever before.
Mary Walton is a content writer at Australian Assignment Help. She helps students with frugal living by writing useful articles where she shares her knowledge. Read her blog - Simple Grad.
Middle Eastern Chickpea Burgers
• MAKES ABOUT 17 PATTIES
• PREP TIME: 15 minutes
• COOK TIME: 25 minutes
2 cups cooked chickpeas or 1 (15-ounce) can, drained, rinsed, and mixed with a spritz of fresh lemon juice and a pinch of sea salt 1/2 teaspoon sea salt 1/2 teaspoon turmeric 1/2 teaspoon paprika 1/4 teaspoon ground cumin 1/4 teaspoon ground coriander 1/8 teaspoon ground cinnamon 2 teaspoons minced garlic 1 teaspoon minced fresh ginger 1 organic egg, beaten 3 tablespoons extra-virgin olive oil 2 tablespoons freshly squeezed lemon juice 2 1/2 cups cooked brown basmati rice 3 tablespoons finely diced red bell pepper 1/4 cup loosely packed minced fresh flat-leaf parsley
Directions:
Preheat the oven to 375°F and line a baking sheet with parchment paper.
Combine the chickpeas, salt, turmeric, paprika, cumin, coriander, cinnamon, garlic, ginger, egg, olive oil, and lemon juice in a food processor and process until smooth and well combined, scraping the sides occasionally. Transfer the mixture to a bowl and fold in the rice, bell pepper, and parsley. Moisten your hands to keep the mixture from sticking, then shape the mixture into 1/4-inch-thick patties about 2 1/2 inches in diameter. Place them on the prepared pan and bake for 22 to 25 minutes, until the patties start to get dry and crisp on the outside. They will firm up as they cool. Variations: For a crispy burger, heat 2 teaspoons of olive oil in a skillet over medium heat and cook the patties for about 3 minutes on each side, until golden brown. For a vegan burger, substitute 1 tablespoon tahini for the egg. Cook's Notes: If you want to cook just a few patties, pop them in your toaster oven. To freeze these burgers, either cooked or uncooked, stack them up with parchment paper between the burgers, then wrap first in plastic wrap, then in foil. The parchment paper makes it easy to remove the desired number of burgers from the bundle. Once thawed, cooked burgers can be reheated at 350ºF for 15 minutes, and uncooked burgers can be baked as directed here, at 375ºF for 22 to 25 minutes. Store in a covered container in the refrigerator for 3 to 5 days. Burgers can also be frozen in cooked or uncooked form for 2 months.
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.
Why does posture matter? A good posture helps your nervous system function better as your body is in the ideal position. A straight, upright posture depicts confidence and command. Yoga keeps your body relaxed and flushes out stress and toxins. While stress at work cannot be avoided, you can always relieve it with just a few simple asanas. By doing these asanas, you are letting your body function at its best efficiency. And you owe that to your body. Here are a few asanas that will help improve your posture and also give you instant relief.
1. Tadasana (Mountain Pose)
This asana teaches you the proper way to stand. It aligns your back in the right way and engages the entire body. The name rightfully represents a mountain, firm and upright, and it tells us how to maintain our posture every time. It mainly works on your core and shoulders, keeping them wide and open. When in position, hold for about a minute and then relax, repeating the same until required. Soon, you will find yourself standing more confidently with no stress.
2. Adho Mukha Svanasana (Downward Facing Dog Pose)
A hunched back is caused due to over slouching and bad standing posture. But, with this asana, you can improve your posture. The Downward Facing Dog Pose helps to stretch your shoulders and widen your spine. It also gets rid of an arched back. Hold the pose until you feel the stress disappear. No more slouching!
3. Vrksasana (Tree Pose)
The Vrksasana, otherwise known as the Tree Pose, helps improve balance, creating a harmony in your posture. It is similar to the Mountain Pose, but we learn to balance on either side, which also strengthens the legs and the back. Practicing this posture improves your stability. As simple as it may seem, it proves to be very effective in your everyday life. Your balance is adjusted, and your posture is set right.
4. Kumbhakasana (Plank Pose)
Most of us face the problem of a weak core, which in turn makes us slouch while we sit. Strengthening your core is possible with the Plank Pose. In no time, your back will be as stable as a plank. It teaches you to take stress off your spine and makes your core more efficient. It helps you hold up your body with comfort and without strain. So, the next time you are at your desk, you will learn to sit in an upright position.
5. Bhujangasana (Cobra Pose)
Bhujangasana, otherwise known as the Cobra Pose, will help relax and stretch your back muscles. As the name suggests, the pose is inspired by a cobra. It works on your spine and keeps your back straight. Hold the pose until you feel relaxed. This asana will help you to stand straight without straining your spine.
Yoga is an act of relaxation for the body and mind. It helps you to perform better and enables your body to maintain the right posture. When your body is in harmony, your mind will follow suit. So, take some time out from your busy schedule and indulge in these relaxing exercises. You will surely notice the difference.
By Vineetha Reddy
Being a regular practitioner and adviser of everything related to health, fitness and yoga, I have also begun to write and contribute to this knowledge ecosystem on sites like YogaDownload.com. I strongly believe that the organic food you find in your pantry provide the best benefits for good health.
Beyond the physical body, we all have a subtle body that isn’t visible to the naked eye. The astral body is like a blueprint or sheath providing vital life force to the physical or gross body. A comparable analogy would be what electricity is to a machine; the astral body is to the physical body. The chakras and nadis are elements of your astral body.
Life force energy or prana moves through the body through the nadis or passageways. The Sushumna Nadi or central nadi runs from the base of the spine through the crown of the head and encompasses thirteen other nadis. Envision it mirroring your spine. Then, Ida Nadi and Pingala Nadi run from the base of the spine and coil around the central nadi through each chakra to end in the Ajna chakra or third eye.
Seven primary chakras or energy vortexes are located along the Sushumna nadi. Chakra translates to “wheel” in Sanskrit. Each chakra has various qualities, including a corresponding color, physical body part or parts, and spiritual levels of development. The third chakra is called Manipura.
Manipura means jewel in the city. It is located in the solar plexus, the core center. Manipura’s essence is your ego identity, personality, gut feelings, and all activity motivated by the desire to be seen and acknowledged as unique. In its positive aspects, Manipura imparts a healthy ego, self-confidence, and trust in your instincts. It’s associated with the element of fire and the color yellow: your own inner sunshine and radiance.
Strengthening your Manipura chakra aids in digestion and assimilation. Our vital organs, including the pancreas and adrenal glands, which create hormones involved in digestion, are stored in this area.
When the navel chakra is out of balance, it can manifest physically with ulcers, adrenal imbalances, eating disorders, and colon diseases. Also, if you suffer from lack of self-esteem, a tendency to be indecisive, have anger simmering below the surface, or tend toward depression, you could benefit from stimulating your Manipura.
Empower yourself through your yoga practice. Start now with checking in on your navel center. The best poses to impact manipura are twists to stoke your digestive fire, forward bends and anything that directly stimulates your core.
We’ve got four new classes and a previous release designed specifically to balance your Manipura chakra in a variety of different ways. Choose the one that resonates the most with you today.
Core Gratitude - Pradeep Teotia Manipura Movement Flow - Denelle Numis Shakti Core Power: The Belly and The Empowered Feminine - Deb Rubin Digestive Reset for A Happy Belly - Maria Garre
Also check out these other classes diesnged to ignite your power chakra:
Core Values Fusion - Claire P Manipura Chakra: Core Flow - Cicily Carter Down to the Core - Celest Pereira
Wait a minute…did we just say cleanse-friendly?!
Yes we did! Technically we’re moving into an 80:20 mood here at the Conscious Cleanse, but this is one treat that could be enjoyed in moderation (of course) on the cleanse.
Rich in antioxidants, carob is a commonly used chocolate substitute, although it does not come from the same plant. It’s also caffeine-free, unlike it’s chocolatey friend cocoa and cacao.
So dust off your food processor and get ready to roll up some raw balls that will have everyone asking for your recipe.
With carob kisses,
Carob Cashew Raw Balls
Yield: 16-20 balls
2 cups cashews 2 cups medjool dates, pitted 1 TB vanilla paste (or vanilla extract) 1/4 cup carob powder (or more to taste) 1/4 cup maca powder 1/4 cup coconut oil, melted 2 TB maple syrup
Instructions: In a food processor fitted with an S-blade combine cashews, dates, vanilla, carob, maca, coconut oil, and maple syrup.
Pulse until mixture is comes together into a ball when you squeeze it in your hand. Roll 2 tablespoons of the mixture into a ball at a time. Store in the refrigerator for up to 1 week or the freezer for 2 weeks.
Early on, just as the nineties boom happened, I found my way into to a niche that challenged some of the conventional wisdom that became standard in yoga classes. As the years have gone on and the industry has grown, a lot of that conventional wisdom I was originally pushing up against has been morphed by standardized teaching methods and data-driven business models. In the absence of the old rubrics by which yoga was once gauged, alternate criteria for teaching and learning yoga are being adopted.
Questioning power dynamics, inclusivity, and safety is the new normal.
Never before have I seen so much “bottom-up” sort of change in yoga. There was a time when protocols all came from the masters atop the disciple pyramid. And while some maintain that this dissolution of the original hierarchy of transmitters is where yoga has gone wrong, the fact remains that the majority of teachers are no longer looking for answers from on high. Credibility is no longer something bestowed upon you but is instead determined by the work you do and the inclinations of the yoga-going consumer.
Also, decades or more of sticking to unexamined directives and their related injuries have caused many to become disillusioned with the bill of goods we were once sold. Pain tends to be more convincing than the power of myth. And while those images of Tao Porchon-Lynch doing unbelievable poses at age 98 are still amazing, the three hip replacements she’s had along the way are seemingly more relevant than ever. Now that yoga has become so firmly codified as the emblem of a healthy lifestyle, the determination of its efficacy is being more thoroughly weighed against people’s actual experience and the rigors of science.
Teachers are expected to make students feel safe in ways that early innovators were not concerned with. Even those who consider this trend to be a detrimental form of political correctness are still having to make adjustments to protect themselves in the new climate. Of course, this is greatly complicated by the advent and predominance of social media, which has created new avenues for obfuscation and garnering market share.
Students are coming to yoga with an entirely different set of filters than previous generations.
Average newbee yoga attendees of today rarely arrive with any expectation of deep philosophical inquiry, or are even interested in yoga outside of its potential fitness benefits. Emphasis on the physicalities, and the creation of gym-style scaled yoga centers, have effectively compartmentalized and packaged classes into a sort of teaser, geared more towards enticing participation in lucrative trainings than providing instruction in any traditional sense.
Evolving scholarship has not only been laying bare an edifice of faith, but has coincided with the passing of Guru lineage holders and the falling pedestals of once powerful brand ambassadors. Impassioned yoga students of today would have a field day with the likes of BKS Iyengar and Pattabhi Jois in their Yelp reviews. Harsh adjustments are becoming taboo, consent cards and trauma sensitivity training are the new fashion.
Where does the influence of the teacher end and the students’ self-empowerment begin? Is yoga a process of adherence or discovery, or both?
Most yoga teachers, on some level, were trained to tell people what to do. Most students expect this of their teachers. But, in absorbing all these shifts underfoot, sincere teachers are beginning to change what they are telling people. They are no longer comfortable with a continuation of the same shapes and cues that failed to lead to the heights they were promised. With external authorities stripped of some of their stature, practitioners have no choice but to resort to the discovery of their own devices.
Good teachers are still imperative. Everybody needs a little help sometimes. There wants to be a way for someone to invite a friendly, and hopefully informed, outside reverence when pursuing a process of self-healing and support. Regardless of the viewpoint that we subscribe to in yoga, be it of a more athletic, scientific, or spiritual bent, the proof is always going to be in the people. Like it or not, we just can’t get away with the same old shit anymore. Those rising to the challenge by providing an example of transparency and honesty, are the ones inspiring new generations of earnest aspirants to carry the torch forward.
The new discipline is inner-knowing. Teachers are only so good as they are conducive to a person no longer needing them. The veil has been lifted just enough that there is no pulling it back over our heads. Time has come for us to get clearer about what we are doing and why we are doing it. Effective yoga teaching is becoming less about imposing an arbitrary catechism on someone’s experience, and more about stirring the kind of inquiries that lead to students being able to make their own determinations.
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"
The importance of religion in our lives cannot be underestimated. And, just because we may have rejected the religion of our origin, does not mean it’s not important to us. The word religion originally meant to “relate back” to something. Without the presence of some way for us to “relate back” to ourselves, we are lost trying to make meaning of our lives. This psychological pressure prevents us from fully experiencing joy.
The good news here is that if the religions of your upbringing no longer serve you, it’s time to create your own. The development of a personal mythology is a wise and worthy task, and perhaps the most important any person can undertake in his or her lifetime. It begins by asking simple questions of yourself, and connecting to the mystery that is life and this universe.
Luckily, both Pluto and Neptune are on our side in this pursuit. Pluto encourages us to explore our depths, while Neptune challenges us to find a spiritual connection tosomething…ourselves, the mystery, or another. Fueling the pressure to look deeply within to fill yourself with personal myth is Saturn. Saturn is right next to the moon and asking us to fulfill and manifest the myth within us.
We can stop looking for meaning outside of us in fleeting things. We can stop pursuing the calcified certainty that is always elusive. We can stop resisting the call to fall into the mystery that sustains life. We can start to make meaning from the myth that we live by.
For a start-to-finish guide on personal myth making through yoga, please read Yoga Beyond the Mat.
Alchemical Ritual for the Sagittarius Full Moon
As a fire sign, Sagittarius has a lot of energy, and vivacity. This energy is both bright and engaging, but is also overwhelming if not reigned in. Sagittarius, applauds higher thinking and philosophy, and religion often intrigues the archer. This full moon ritual for Sagittarius draws out the high side of Sag and illuminates the spiritual connection within the religious function of our psyche, so we feel less adrift and know we are not alone.
Sagittarius' ruler is Jupiter, the great centaur who aims true for the target. Our work here is to shoot for the source—the heart—of connection. This is the ultimate target, and the ultimate goal of any philosophical, religious or spiritual pursuit. Gather a blue stone such as topaz, amethyst or turquoise. Clear quartz crystal is effective in this ritual, too. Simple flowers such as daisies or carnations are pleasing to Jupiter, and enhance ritual. If you have clove or anise spice, sprinkle it into a bowl and place it in your ritual space. Clove and anise essential oil may be used to anoint your third eye, and your hips (Sagittarius rules the hips) 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 a few candles and dim the lights. Locate a religious item, or one that holds profound philosophical properties for you (an icon, a book, a statue, etc.). Place this item in the center of the ceremonial circle. Step inside, sit down, and close the eyes. Place your mental focus on the object and its meaning. Visualize it in your mind’s eye. Say the following invocation out loud:
Sagittarius and Jupiter, allow me to feel the deep connection to source that comes from within, even as I seek the means to express that connection on the outside.
Spend a few moments in quiet contemplation. Clear the mind of thoughts completely.
See the object you’ve brought with you into the circle and silently ask it to give you a message. Religion is most powerful when we make it personal, commune with it, and allow it to speak to us. Wait patiently, and allow the message to arise. It may be a simple image, one word, or a feeling. Accept all things that come. Do not anticipate or second guess the message, simply allow it to arise on its own. Once it does, take three deep breaths and feel the message in your body, as you slowly open your eyes and see the external embodiment of the message in the item before you.
When complete, chant Om three times, and snuff the candles. Place the sacred item in prominent view and allow it to be a touchstone of the message you received in this ritual. This is an outer representation of the inner connection you have to spirit. This ritual is the beginning of building a personal mythology—one where you find your own way through the outer trappings of religion and philosophy to connect with yourself. In doing so, rather than looking for meaning in your life, you bring meaning to it.
However, adding yoga to your current HIIT routine offers many advantages as well that can really round up your fitness game while keeping you healthy & strong. Here are just five of them.
Reduced Risk of Injury
Anyone who’s ever engaged in HIIT, or any other type of physical exercise for that matter, knows the importance of staying injury free as one twisted ankle or torn ligament can be enough to sideline your workout efforts for days, weeks, and even months if it’s severe enough. Yoga helps prevent injuries like these by improving muscle tone and flexibility, reducing the likelihood that you’ll have to take a break from your HIIT program.
More Effective Weight Loss
Weight loss is a key reason why many turn to intensified workouts, as high intensity interval training excels in building muscle and burning fat. But guess what else can support your weight loss game? That’s right! Yoga.
Adding this type of strength and flexibility training to complement your high intensity workout regimen can help you reduce the numbers on the scale at a better pace. Yoga movements and drills incorporate a combination of muscular endurance stressors, and in some forms of Yoga (Ashtanga being the premier candidate) your heartrate can actually peak due to the high-paced nature of the class. Combined, these produce a nice metabolic punch.
Admittedly, it won’t necessarily speed it up to double time, but the sooner you get to your goal weight, the better, right?
Stronger, More Toned Muscles
The American Osteopathic Association reports that one of the primary physical benefits of yoga is “increased muscle strength and tone.” This means that regularly performing poses like upward facing dog, tree pose, and garland pose can make it easier to power through your HIIT training sessions because you’ll have bigger and stronger muscles to work with. Gains anyone?!
Better Balance
A fourth reason HIIT exercisers should make yoga a regular part of their workout schedule is because it improves balance. Have you ever tried to do toe touches, lunges, or butt kicks and almost fallen over? Not only does this increase your risk of injury, but it also throws off your concentration as the only thing on your mind is how to stop your body from hitting the ground. Yoga keeps both of these to a minimum as it enhances your ability to stay upright, no matter what position your body is in. Yoga teaches you to stay in the zone, while reminding you the fruitful nature of slow, calculated physical work. This comes in a healthy kind of contrast, to your other HIIT fitness routine.
More Calm and Focus
Yoga offers mental benefits too, providing beginners and experienced athletes alike many different brain-based advantages when engaging in grueling HIIT sessions. For example, it improves your focus, something that is helpful when you’re trying not only to complete your high intensity exercises, but making sure you do them properly to avoid injury. Yoga also helps in keeping you clam, a benefit that extends to your HIIT workouts by making them more enjoyable because you’re not so uptight or anxious going in.
Yoga and HIIT Working In Unison
Adding yoga to your current HIIT regimen offers a number of different advantages, and these are just a few. So, your next question may be: How do I put the two together in a way that provides the most benefits?
One option to make the two types of exercise work in unison is to simply add yoga sessions to your current exercise routine. This could be by doing yoga on your non-HIIT days or even by performing the various post-HIIT workout. I wouldn’t recommend performing Yoga before an intense workout, as personally I’ve found the nature of Yoga somewhat contradictory to the physical mode and mental zone needed for HIIT workouts.
Another alternative is to create an exercise routine that effectively mixes the two very different, yet completely complementary types of physical movement. Not sure how to do that?
That’s okay; you don’t have to because there are some health professionals who’ve already created this type of routine for you. For example, Health.com offers an online 20-Minute HIIT Yoga Workout that puts the two together in a way that gives you the benefits of both in one simple exercise routine.
Just because you do HIIT doesn’t mean that you can’t benefit from other forms of exercise as well. Yoga is one that works extremely well with this type of high intensity training, so add it to your current routine and you can enjoy all of these types of benefits, and more.
Orian is a certified CF-1 trainer and a CrossFit junkie, psychology student, and the CEO and Editor of Snatcher, a leading functional fitness magazine based in Israel.
In 2009, Denelle completed her 200-hour teacher training with Shannon Paige at om time yoga in Denver, CO. She completed her 300-hour advanced teacher training with Gina Caputo at the Colorado School of Yoga in Boulder, CO in early 2014. Denelle also has a B.S., an MBA, a love of travel and an impassioned zest for life.
Denelle teaches alignment-based vinyasa yoga in Denver, CO. She is also the founder & head teacher of Après Yoga.
Practice an online class with Denelle today!
(Photo by Patrick Campbell/University of Colorado)
When we refuse to forgive ourselves, we refuse to practice compassion with ourselves. If we cannot be compassionate with ourselves, it can be very difficult to truly demonstrate compassion toward others. Without forgiveness, we live in a destructive cycle and create further dis-ease in our lives and those of the people around us. We deprive ourselves of a full human experience in which people make mistakes and learn from them. And we stay stuck in the past and never fully move onto the present, which is where contentment lives. I know because I’ve blamed myself and carried guilt, too. My mom passed away almost 10 years ago from a prescription drug overdose. For a long time, I blamed myself for her death. I could see that it wasn’t my fault at an intellectual level, but I still carried the burden deep within me. And on the flip side, I have made actual mistakes that hurt other people and punished myself for a long time before learning to forgive. Both forms of self-blame are equally destructive. You might be reading this and saying to yourself, “Yeah, I get what you're saying, but I still can’t make it go away.” Or you might still feel on a subconscious level, “No, you don’t get it. I deserve to be punished and feel pain.” Regardless of where you are, you’re likely reading this because you want something to change. This simple forgiveness exercise can have a profound effect. There’s an ancient Hawaiian practice of reconciliation and forgiveness called Ho’oponopono, which literally means “to make right”. It means to make right in your relationships with yourself and with others. I recommend finding a quiet place where you can lie down or sit comfortably while placing one hand over your heart and the other over your belly. There are 4 parts to this practice. Speak in second person directly to yourself. I’m sorry. This step is the opportunity to apologize to yourself for anything you have done, thought, or said that is harmful and destructive. It is an opportunity to take responsibility for the pain you may have caused yourself or others. Ex: Melissa, I am sorry for making you feel you are responsible for your mom’s suffering and death. Please forgive me. This is the reconciliation phase. It’s the turning point for opening up to compassion and true forgiveness. Ex: Melissa, please forgive me for the pain I’ve caused you. Thank you. Here we have an opportunity to express gratitude and give thanks. Maybe there is a silver lining that helped you learn and grow in some way. Ex: Melissa, thank you for helping me see this painful pattern and transform it into something that can help me heal and share with others. I love you. You can simply end it with a short I love you as a declaration of love, compassion, and acceptance or add a statement of intention. Ex: Melissa, I love you and I intend to continue to cultivate self-compassion and forgiveness so that you know you are whole. Speaking all 4 parts of the Ho’oponopono practice make it complete. It is not always necessary to fill in the blanks. Merely saying, “I’m sorry. Please forgive me. Thank you. I love you” can be powerful on its own. I encourage you to apply the same phrases if you are apologizing to a loved one. And you can use them in your own meditative practice to heal a relationship with someone who no longer with you. Forgiveness helps us to heal our pain and that of others. With kindness and compassion, we begin to repair the world.
Melissa Renzi is a Licensed Social Worker and 200-Hour Certified Yoga Teacher with a passion for teaching students to befriend their bodies and grow a curious mind to heal past pain and manage anxiety. She has practiced yoga for 20 years and at the forefront of her teaching is making yoga accessible and approachable to all. She leads retreats on self-care and introversion all over the world. You can learn more about her at www.MelissaNoelRenzi.com.
Go big and go home
You’ve seen countless articles about making it through that 2pm slump, but brisk walks, quick dance parties, and healthy snacks can revitalize an entire season, not just an afternoon. Stop taking work (and yourself) so seriously and rock out with your bhakti out every chance you get. Strengthen and tone in Celest Pereira’s new class, Fun Flow, or try Eric Paskel’s Yoga Rocks. The activity will have you feeling confident in that bathing suit, but relax you enough to sit by a pool without your portable zen garden.
Full esteem ahead
Every body is a beach body– so you’re already halfway there! You have a body, and we’ve got the classes that will help tone your muscles and confidence. Get sweating in our new upbeat Summer Sculpt Flow with Kristin Gibowicz. You’ll feel the heat, liven your senses, and indulge in sweet (and strengthening) rewards in this full body challenge. Then it’s time for the beach, please.
Care package
With your self-esteem in check, it’s time to focus on what keeps your body safe through the ravages of airplane travel, seasonal allergens, and temperature shifts. The last thing your head needs is a cold. And the last thing your body needs is fatigue. Stay refreshed in this IMMUNE BOOSTER sequence with poses that encourage relaxation, stress reduction, and circulation.
Ride the wave
Surf is UP, tightness in your back, hips, hammies and shoulders is DOWN. Enjoy this Yoga for Surfers class with Claire Petretti Marti before or after your next Cowabunga! – plus, it’s great for anyone looking to improve balance and focus, while decreasing tension in the body. With your body loose and your mind sharp, you can tackle any wave.
Practice makes perfect
Your brain and body both need stretching, even if you’re in the throes of leisure. You’ll thank us later on this one – Claire Petretti Marti’s Post Hike Yoga Stretch is the essential flow to avoid tightness and aches after you’re done scaling those mountains or finishing a really stubborn Sudoku.
Now you're more ready than ever for some professional relaxation. Bring it on summer!
This is where the real yoga starts- when the scales of life are not always tipped in our favours.
So how do we really keep coming back to “find inner peace”, “honour our body” or “be present” in our lives off of our yoga mats? Contrary to what people might think, creating balance doesn’t require more hours in our days or drastic lifestyle choices.
1. Let go of what doesn’t serve you:
-Literally! Try decluttering your space:
In yoga, we practice the Niyama of Sacha, purity or cleanliness, which includes the external as well as internal- both in the body and the mind. Be realistic in what possessions you need and donate the rest.
I didn’t do this until I was forced to, when I moved in and out of living spaces while traveling. I noticed how cathartic it was and the joys of having less stuff to maintain. I have a bigger appreciation for the things that I can keep long-term because they hold value to me and have become timeless pieces. I’ve realised that downsizing is more a shift in attitude that affords you the resources to live your passion.
-Set healthy boundaries in your relationships:
Connect with yourself by spending time alone to sit with your emotions. This will help you to practice the Yama of Aparigraha, letting go of your attachment to ideas or people so that you can stay grounded with your truths.
2. Listen to your heart:
-Respond with compassion and grace:
Whatever you set out to do, whether they are goals of eating healthy or finding a new job, be easy on yourself. Whatever happens, whether you’re told what to think or do at work, be kind to others.
Tune in to the foundation of who you are and be graceful with what you’ve endured in life. Your heart is a source of love and life but hardships can also create walls of defense.
-You know best:
No matter what advice you’re given by loved ones, following your heart is key to finding balance. Staying focused on what your heart is telling you allows you to steer away from derailing distractions.
3. Be in the present moment:
-Make time for meditation:
Sit in nature or in silence for anywhere from a couple minutes to half an hour. Give your mind a chance to catch up to your body through deep cycles of breath. This will allow you to settle into your space and your sense of self so that you can find more awareness in your daily life.
You can also try practicing meditation by consciously focusing on small tasks, such as the act of inserting your car key into the ignition or washing dishes. This one was life-changing for me, as I used to forget my keys, wallet and/or phone in places all the time!
-Try not to anticipate or dwell:
Write in a journal. Tap in to the present moment by asking yourself: ‘How do I feel about my day at work? What or who caused this feeling?” Then, move forward with the rest of your day. If you find yourself talking about events of the past, as life-changing as they were, you are not in the present moment. Define the here and now by exploring who you are currently and how you feel.
4. Enjoy the journey:
-You ARE where you are meant to be:
Reflect on the moments you felt the most proud, happy or excited. Now, think of the times that led up to those moments. Everything comes around in full form. Being okay with it, negative or positive, is another way of practicing Aparigraha (non-attachment). Trust and be patient with who you are and what you know now.
-Keep learning about something, if anything:
Sign up for a class or take up a chance to learn about a new skill. Every step that leads to the next is meant to be a lesson learned.
5. Find your center:
-Make a list of goals and another list of things that make you happy:
Focusing inward brings clarity to what you want out of your life. This gives you a chance to explore who you are and what makes you joyful. Finding your center allows you to ground down and have a sense of stability in your life.
-Go outside:
Set a good tone for the rest of your day by making time to step outside for anywhere from 5 to 15 minutes.
6. Surrender:
-Be open to other options:
Say yes to things that you’ve always wanted to do. Control is fear dressed in different form. When you give up your own notions of what should be, you find a little bit more harmony in your life. Small shifts in attitude lead to big changes, usually positive ones.
-Accept change:
We are constantly in a state of flux. You learn the most about yourself in states of transitions.
7. You are enough:
-Face your fear:
Maybe you are scared to confront someone about an issue, or you are doubtful of your competence. Acknowledge your worth and strength. Act accordingly; speak up, stand up for your beliefs, or take a chance. It is daunting to leap into the unknown so many of us steer away from it. Know that is fear talking. If you fail, then there will always be another way to your will.
-Keep it simple:
For big change, start small. Set out small, achievable goals. Find clarity in what you want and need. Just as we avoid tolerating pain in our yoga practice, be effortless in all that you do.
8. Find gratitude:
-Make a list of things you’re thankful for:
Find sufficiency in what you have by thinking of the things you are grateful for. Write in a gratitude journal and make it a habit.
-Do not compare yourself to others:
Whether they are personal feats or failures, comparing doesn’t get us anywhere. It is a vicious cycle that only ends in self-sabotagement. Only the ego wins, giving you a false sense of victory and leaving you feeling lonely. Can you practice feeling truly joyful and grateful for others’?
9. Set your intention:
-Revisit your goals:
Write down what you want to accomplish today, this week or this year. The simple act of making this list of intentions reinforces them. Besides, it doesn’t have to be New Years or your birthday for you to write down a list of things you want to do.
-Create a vision board:
If you are a visual person, the act of putting together images and texts can help you to realign your life with your vision. Cut up magazines or print inspirational quotes from Pinterest that inspire you. Seeing it will help you to materialise your intentions.
10. Choose joy:
-Laugh a lot and be happy:
Happiness is a state of mind. This doesn’t mean you should deny yourself of your emotions. If you are sad, then be sad. Cry once in awhile! But practice shifting your perspective to a happy one. This can help you build awareness, change old habits and most importantly, find your happy place!
“Happiness is not a matter of intensity but of balance, order, rhythm and harmony.” ~Thomas Merton
On a final note, of course all these tips simply serve as good reminders. Take what you will from them, and realize that trying to tackle all is another lesson in balance and patience. Just remember it takes time to create a beautiful, balanced YOU.
By: Sunny Koh
Sunny has been a long time yoga student and teacher. Her classes aim to create a nurturing environment for her students to support inward focus and exploration. After spending a couple years abroad in Korea, Thailand, Costa Rica and Bali, she moved to the Bay area and is currently learning about ayurvedic nutrition. She shares her passion for yoga through teaching, writing and photography. She also enjoys climbing, hiking and exploring the coast. Find out more about Sunny through her website: www.sunnykyoga.com
CRISPY BUFFALO CAULIFLOWER SALAD
Vegan, gluten-free, dairy-free
Recipe by Jentry Lee Hull; Inspired by Hot for Food and Sid Garza-Hillman
CRISPY BUFFALO CAULIFLOWER INGREDIENTS
· 1 head cauliflower, cut into florets
· ½ cup blanched almond flour
· ½ cup oat flour
· ½ tsp. pink salt
· 2 tsp. garlic powder
· ½ tsp. cayenne
· ½ tsp. paprika
· ½ tsp. Old Bay seasoning
· 1 tsp. onion powder
· 1 cup plant milk (use plain unsweetened)
· 1 cup buffalo sauce (Wing Time)
· 2 tsp. melted dairy-free butter or refined coconut oil (Miyoko’s Kitchen European Style Cultured Vegan Butter)
SALAD INGREDIENTS
· 1 head romaine lettuce, chiffonade
· 4 large handfuls baby kale or other dark, leafy greens
· 1 cucumber, sliced
· 1 cup cherry tomatoes, sliced
· 2 carrots, shredded
· ¼ red onion, thinly sliced and diced
· ½ bell pepper, sliced
· 1 cup cooked chickpeas, rinsed and drained
· 1 cup cooked and cooled quinoa
· 3 Tbsp. hemp hearts
CASHEW RANCH DRESSING INGREDIENTS
· 2 cups raw cashews, soaked in boiling water for 15 minutes*
· 1 ½ to 2 cups water, depending on your consistency preference
· Juice from 1 lemon
· 2 Tbsp. apple cider vinegar
· 2 Tbsp. nutritional yeast
· 1 tsp. garlic powder
· ½ tsp. ground white pepper
· 1 tsp. dried dill or 1 Tbsp. fresh dill
· 1-2 tsp. pink Himalayan salt, or to taste
CRISPY BUFFALO CAULIFLOWER METHOD
SALAD METHOD
CASHEW RANCH DRESSING METHOD
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.”
This moon makes relationships to Venus (the lover) and Pluto (the transformer), meaning that we are specifically directed to clear up our interactions with loved ones, and ensure that they serve everyone’s highest good. If it is time to speak up about a problem or an issue, do so with an open-heart and focus on the love you share. If it is time to end the relationship and move on, try to end on a high note and release any lingering attachments to the way things “should have been.” If you want to deepen your relationship with someone, take this opportunity to look deeply inside yourself for what you need to clear in order to open more fully into intimacy.
This is a perfect opportunity to work with the throat chakra, and allow the truth to flow. Chanting, and mantra is particularly powerful right now. Try chanting the throat chakra mantra, “Ham,” silently or out loud to keep you in alignment with this moon’s energy.
Alchemical Ritual for the Gemini New Moon
As an air sign, Gemini enjoys all the things that allow us to communicate and share with the world, including teaching, technology, media, journalism and conversation. On the low side, this mercurial sign tends toward nervousness, idle chatter, anxiety and trickiness. This new moon ritual for Gemini helps to accentuate the high side of this energy and clears up our mental chatter so that when communication flows (in all its various forms), it flows clearly.
Gemini's ruler is Mercury, the messenger god who is able to travel into the underworld as easily as the real world. It is a slippery slope: to communicate in an elevated way, or slip down into the shadow, harming ourself or others with our words. To keep our energy on the high side in this ritual, gather blue stones such as lace agate or chalcedony and place them in the center of your ritual space. Bring in the air element in some way, perhaps by diffusing essential oils (eucalyptus, lavender and vetiver work well with Gemini), or by sitting in front of an open window or gentle fan for a cool breeze. Lavender, frankincense or myrrh essential oil can be used to anoint your throat chakra before and after your 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 a few candles and dim the lights. Sit in the center of your space and bring the hands together at the heart center. Connect to the throat center, the location of communication and the planet Mercury in our bodies. Feel the energy moving into the throat by engaging in a gentle ujayi style breathing, constricting the back of the throat ever so slightly to produce an oceanic sound of the breath. When you establish a consistent attention on the throat area, consider the question: What is my truth? Your answer will likely come quietly and simply, not as a diatribe, and perhaps only as a feeling. Listen closely to the answer from the heart. Once you receive your answer, choose one stone, hold it firmly in your right hand and say the following invocation out loud:
Mercury, please give me the strength to speak the truth about what is most important to me.
Spend a few moments in quiet contemplation. Clear the mind of thoughts completely. Feel the sensation within the throat, and allow for the invocation to sink in and begin to show you your path. Allow any symbols, sensations, emotions or energy to arise and continue to quietly witness all that happens without judgement or thought.
When complete, place a hand on the throat and chant Ham (the mantra for the throat) three times before bringing both hands together at the heart to chant Om three times. Hold the stone talisman that you have now charged with the energy of your heart’s desire. Snuff the candles and place the talisman somewhere prominently enough that you are reminded daily of the path to your heart’s fullest expression. This ritual creates a clear pathway of communication for your highest truth, so that whenever you speak, you speak your truth clearly to power.
This vital benefit may not immediately come to mind, but yoga can aid you in maintaining healthy joints. As we age, our joints begin to deteriorate. Cartilage breaks down, arthritis kicks in, and stiffness can morph into pain. Even if you’re still in your twenties, vigorous sports and even genetics can leave you feeling creaky and inflexible.
What’s in a joint? A joint is the point where two bones meet. Think your vertebrae, knees, elbows, wrists, shoulders, and ankles. Bones connected to other bones with ligaments and attached to muscles with tendons. Add in some cartilage as a buffer or cushion and synovial fluid to provide lubrication in the joint cavity. Ways Yoga Can Help Keep Your Joints Healthy
1. Yoga increases your range of motion.
In a well-rounded yoga practice, you work your joints through their full ranges of motion. In our daily lives and in specific sports and activities, we usually don’t. Physical asanas include twisting, lateral bending, as well as backbends and forward bends. Working this way helps prevent sports-related injuries, as well as relieving everyday aches and pains from sitting too long at your desk or driving a car.
Because yoga exercises ligaments and tendons it causes your joints to be more effectively lubricated, which in turn, may support joint comfort. Yoga encourages circulation of not just your blood and lymphatic fluid, but also the movement of synovial fluid inside your joints. The synovial fluid keeps the cartilage lubricated and comfortable, instead of feeling grinding or rubbing of bone on bone.
2. Yoga strengthens muscles that support the joints.
Many yoga asanas strengthen your muscles. Think holding Warrior 1 or Extended Side Angle—where you strengthen the muscles surrounding the knee and offer greater support for the joint. Muscles affect joints range of motion. Yoga increases spinal flexibility and core strength, which can help support the lower back and increase overall strength. If your muscles are weak, your body will bypass using them and rely on joints to stabilize during activity. This process leads to accelerated degeneration of the joint and often injury too. Strengthen the muscles surrounding the joint and enjoy greater stability and reduce injury risk.
3. Yoga increases bone strength.
Weight-bearing exercise, like standing and balancing yoga asanas, increase bone strength and in turn positively impact the joints. Bones are living tissue and respond to exercise by growing stronger. Standing on one leg in Tree Pose, for example, can give you stronger knees and hips. We’ve got four new classes this week and an older classic from Shy Sahar to aid you in getting the healthiest joints for you.
1. Shoulder Strengthening Flow - Channing Grivas
2. Yoga for Healthy Knees - be sure to also check out Shy's Therapeutic Yoga for Wrists, Shoulders & Neck if you haven’t tried it before. 3. Yoga Therapeutics for Shoulders & Upper Back - Deb Rubin
4. Reset the Sacrum: Tips for a Stable Pelvis - Alanna Kaivalya
#1 Yoga
Yoga is an ancient practice, often praised for its benefits over the body and the mind. Practiced on a regular basis, it can help you relax and achieve an unparalleled state of mindfulness. Yoga allows you to calm down; as you concentrate on your breathing, you move away from the fight-or-flight response and achieve the much-desired state of relaxation. It helps you improve your self confidence, allows you to become more centered and even acknowledge the areas where a lot of tension is held. Use yoga to boost your mental health and you will only have benefits to gain.
#2 Change your diet
The food that we eat has a clear impact on our body, including when it comes to mental health. For this reason, you need to change your diet, so as to include more fresh fruits and vegetables. These are rich in nutrients, as well as vitamins and minerals, helping you maintain an excellent state of health on different levels. You should also consume more nuts and seeds, as these can help you maintain the best cognitive function (you won’t have to ask yourself anymore how to improve memory). Fatty fish is also recommended, due to its rich content of omega-3 fatty acids, while sugar should be reduced, if not excluded, from the diet.
#3 Physical exercise
Physical exercise is one of the best ways to fight against any mental health problems, especially when it comes to conditions, such as anxiety and depression. You do not even have to engage in difficult physical exercise; it is enough to take a walk or even work in the garden. What matters is that you maintain a constant level of physical activity, one which will stimulate the release of happiness hormones at the level of the brain (serotonin, dopamine). Physical exercise will also help you keep your weight under control and maintain the health of the heart as well.
#4 Sleep – quality & duration
You need to develop excellent sleep hygiene, as this will help you maintain your mental health in top shape. First of all, it is recommended to sleep for at least 7-8 hours per night. Second, avoid looking into bright screens, eating heavy meals or drinking caffeinated
beverages before going to bed (this will decrease the production of melatonin and keep you wide awake). Instead, practice relaxation techniques, read a few lines from your favorite book or drink a glass of warm milk. Educate yourself to go to bed and wake up at approximately the same hours so that you maintain adequate sleep hygiene. Avoid sleep deprivation, as this can do quite a lot of damage to the brain, increasing the risk for mental health problems.
#5 Stress reduction techniques
Depression is one of the most often encountered mental health problems out there, being aggravated by stress. Among the symptoms of depression, there is lack of interest in daily activities, concentration difficulties and lack of appetite. Stress reduction techniques can help one deal with the symptoms of depression in an efficient manner, especially since they will improve the overall perspective on life. Meditation is particularly recommended, as it leads to mindfulness and stress reduction; it can be tried not only by those who suffer from depression but also by those diagnosed with anxiety or bipolar disorders.
#6 Reduce alcohol intake
Alcohol might give you a state of euphoria, helping you forget about any problems in your life. However, this is only temporary and, in the long run, it does more harm than good. So, you see, if you want to maintain an excellent state of mental health, you need to reduce alcohol intake. Do not expect alcohol to solve your problems and, instead, be pro-active. Seek out to solve your problems on your own, without any additional help. You will feel better for having taken this decision, that is guaranteed.
#7 Travel
Staying for too long in one single place can have a negative influence on your mental health. Instead, when you travel, you get to meet new people, discovering unique cultures and locations that are simply beautiful. You open up as well, feeling happy to share your own culture and background. Traveling is one of easiest methods to boost your mental health, helping you get over common problems, such as anxiety or depression. Moreover, it takes you to new places, ensuring an extraordinary experience.
#8 Keep your brain active
Too much technology can have a negative effect on our mental health, as many studies have confirmed. So, instead of checking social media more often than it is necessary, find other ways to keep your brain active. Read a good back, do a puzzle or play different brain games. It is important to stimulate your brain from different directions so that you maintain mental health at top levels. You can also consider taking natural supplements, such as Geniux, in order to improve the overall cognitive functioning and keep mental problems at a safe distance.
In conclusion, there are some lifestyle changes which you can make, in order to boost your mental health and enjoy the best quality of life. As you have seen for yourself, many of these changes are not difficult to make, but they can make a genuine difference in your life. Do not hesitate to start making these changes today and, soon; you will notice how they have helped you!
Sophie Addison is a popular blogger and skincare expert. She is very passionate about writing on skincare and beauty. She has posted articles on tips for fine lines and wrinkles, joint pain treatment, weight loss and fitness news. When she's not writing, you can find her gardening and listening music. Find out more about Sophie through her Facebook and Pinterest.
Before heading downstairs to my gum for some yoga I quickly made my absolutely favourite oat balls. I will never get sick of these delicious breakfast treats, and the best part is that I don’t have to feel guilty for eating a whole heap of them because they’re super healthy!
Breakfast Bites:
1 cup finely grated apple
1 cup mashed banana
1 1/2 cups oats
1/2 cup walnuts, chopped
1/2 cup dried cranberries
1 teaspoon cinnamon
3/4 cup frozen raspberries
1/2 cup chopped dark chocolate
1. First peel the apples and grate them – you should be left with the consistency of apple sauce. Mash the bananas and mix them in to the apple.
2. Add in the oats. Stir to combine. Then, add in the chocolate, walnuts, cranberries, and cinnamon and mix well.
3. Add in the raspberries and stir until combined. Spoon out about soup spoon sized of the mixture and roll in to. Place on a line baking tray.
4. Bake in the oven on 175C for 20 minutes. Enjoy!
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!
Often, in life and in yoga, we assume to progress to the next level, we need to go harder, faster, stronger…that’s not necessarily true. Yes, if you’re on the cusp of moving toward the second series in Ashtanga or working to master a handstand, by all means, go for it! Just know that striking a pose doesn’t necessarily correlate to a deeper practice.
Going upside down: If your usual practice doesn’t include inversions, try shifting your focus and play with gravity. Delving deeper could be a matter of turning everything upside down! Allow Shannon Paige to guide you in Apex Fusion Inversions: Up, Under, Down & Across.
Tweak your alignment: You also don’t have to completely revamp your practice or struggle to wrap your leg around your head. Much of yoga’s power lies in subtle shifts in perspective and alignment. Transform your practice by altering your shapes on the mat. According to Kristen Boyle in her latest class, The Smallest Change, you can achieve profound results by fine-tuning your alignment. Try it and get inspired.
Intensify your intention: Sometimes the depth of your practice doesn’t have much to do with the physical asana. Empowering your practice can simply come from becoming more conscious with your sadhana or practice. In Absolution Flow: Deepen Your OM, Mark Morford instructs on how focusing on your true yogic intention can bring your practice to another level. The intentions you set on your yoga mat are often a direct reflection of your intentions off of the mat.
Japa Meditation: You’ve probably heard that physical asana was created as a path toward meditation. Opening and strengthening your physical body allows you the ability to sit still and meditate without being distracted by pins and needles in your foot, a gnawing ache in your lower back, or tight hips. As Sri Pattabhi Jois, the credited founder of Ashtanga yoga said, “Yoga is an internal practice the rest is just a circus.” At the end of the day, your yoga practice is an internal one. If you’d like expert guidance, Alanna Kaivalya offers this excellent class, Japa Meditation: Using Mantra to Focus the Mind.
We invite you to experience each of these different classes and see what resonates for you today.