To engage your senses, you must pay attention to the textures, smells, sounds, and the colors you experience while eating, as well as how your body responds to these things. The eating experience involves more than just of taste. Pause for a moment after placing some food in your mouth and allow your body to respond in different ways.
Repeat this process continually as you are eating your meal and you will notice that eating slowly becomes a new experience entirely, one in which you are in control. It will certainly take time to engage all of the senses in the proper manner, but the end result is well worth it. Even boring, healthy food can become a new and interesting experience.
Slow It Down
Slowing down the eating process is usually a good idea, but it doesn't mean you have to come to a near halt. However, you must remember that eating is not a contest of speed, but rather a time to enjoy flavors, sounds, sights, and textures. If you take the time to eat slower, then the body has more time to gauge its level of hunger. This means you will know when you are full rather than eating through the moment. Some families find fun ways to slow down their meals. One possibility is attempting to eat meals with chopsticks. This can be fun for adults as well as children and it helps slow things down to reduce the likelihood of overeating.
Of course, you may not want to spend every meal trying to figure out how to eat with chopsticks. There are other, more practical, techniques you can use to slow down the meal. Another idea for slowing down the eating process is setting down your utensils after each bite. Focus less on moving on to the next bite and more on how your body is responding to what you are consuming at that very moment.
Finally, if you know you are going to have a shorter time for your meal, then use that as an opportunity to plan a smaller meal. For example, if your lunch break is only ten or fifteen minutes, then there is no need to bring a large meal. Practice mindful eating with a smaller meal.
Silence Is Golden
Life is full of plenty of distractions throughout the day. It is best to remove as many of them as possible during meal times. One very common distraction during meals is the television. This directly interferes with mindful eating. It makes it difficult to focus on the meal and the various sensory responses.
Instead of watching television while you eat, try to find ways to enjoy your meal with as much silence as possible. Of course, this may not always be possible. It is even more difficult if you have children. You don't necessarily need to spend every minute of the meal in complete silence. After all, that might get pretty boring, even when practicing mindful eating. Try instead to set aside small portions of time, perhaps a few minutes here and there to focus on silence and eating.
Don't Ignore Flavor
It was mentioned earlier that the various senses are important, not just flavor. That isn't to say the flavor is not important. As a matter of fact, it may be one of the most important parts of the meal when practicing mindful eating. The flavors come alive when you slow down the eating and take time to actually enjoy them.
Learn Your Foods
Mindful eating is all about creating a relationship between yourself and the food you eat. That might sound crazy at first, but soon you will realize that foods have their own personalities. These personalities are created through a combination of textures, flavors, smells, and so forth. You can even take your relationship a step further by planting your own vegetables or creating your own bread. There are many different ways you can learn and understand your food that goes beyond just eating the food.
Learning how your food is made and where it comes from can help you experience it and enjoy it on an entirely new level. It is also one of the final steps in mindful eating. Eventually, these steps will allow you to shift your focus to how you eat and how your body responds rather than just what you eat and how many calories it has. Before long, you will be savoring every bite while feeling stronger both physically and mentally.
Martyn Williams is a record-holding extreme explorer, author and successful entrepreneur. He is a yoga teacher and practices natural and Ayurveda healing. To learn more, check out his site, Haritaki.org.
#GoYourOMWay – like you always have, and send postcards from the path. Just in time for National Yoga Month, we’re introducing a new hashtag that we hope will be part of this community for a long time to come. From peace in the mountaintops to chaos in your living room, share anytime you have the freedom to take yoga anywhere. This month, it could win you up to a year of free Yoga Download!
#GoYourOMWay Giveaway
From tropical sands to suburban supermarkets, where do you practice when your own private yoga teacher is in your headphones?
When: September 1 – 30
What: You could win a grand prize One Year Unlimited Elite Membership to YogaDownload, and four winners will receive a One Month Elite Membership, one every week in September.
How: Instagram a new photo from your practice tagging #GoYourOMWay and @yogadownload
But wait, there’s more. To get National Yoga Month started right, we’re also introducing 4 new classes from yoga’s top teachers, YDL favorites and exciting up and commers to help you #GoYourOMWay.
Here’s what’s new this week:
Mark Morford / Absolution Flow - Breathe Yourself Awake
One of the most highly sought after yoga teachers in the US makes his Yoga Download debut – and you’ll get more then absolution.
Rob Loud / Let’s Get Twisted
A flow that will turn your world around. Detoxifying revolved poses that steadily increase
in complexity to balance life’s push and pull.
Kaiyan Reuter / Kindness Channel: No Fuss Restorative Yoga
A relaxing class with personality to soothe the nervous system, ease your muscles and joints, and prepare you for the next leg of your journey.
Cher Aslor / Forrest Yoga for Happy Heart and Hips
See why Cher Aslor is one of the most downloaded teachers on YDL – with sequences to open you up and get you flying.
The new moon coupled with a solar eclipse makes this lunation powerful enough…its energy and intensity having lasting effects for us, so the importance of cultivating its energy for the highest benefit in our lives cannot be underestimated. It brings out all the qualities of Virgo: tapping into our initial wounds, calling us to heal ourselves, asking us to take care of our bodies and pursue optimal health, all while tending to the importance details and messages throughout our life. This is no small feat for anyone on a normal day, let alone with the focus of the powerful new moon and eclipse.
This cosmic event has other factors that intensify its significance as it makes an important aspect (known as a T-square) with Neptune, Saturn and Mars. These energies all collide asking us to channel Virgo’s power and attention to health and healing through practices of transcendence and spirituality (yoga, anyone?). There is tremendous pressure to do this right now, coupled with the willpower necessary to get it done. If ever there was a time to reignite your self-healing practices on a physical, mental, spiritual or psychic level, the time is now. Even better if you can reassert your energy into a practice that heals you on all those levels.
Interestingly, during this very intense time, there is also very smooth support from perhaps our most challenging planet, Pluto. As the archetype of death and resurrection, Pluto’s energy asks us to seek transformation on the deepest levels possible; to turn over things we’ve repressed, or ignored within our shadow. Pluto ultimately wants us to be self-aware, allowing all that is dark to fall away. During this new moon and eclipse, take time to surrender what is no longer needed, and do the depth work necessary to get real with yourself and transform what is underneath the core wound. Like a splinter left in the body, the surface wound may heal, but underneath it will fester. Until we get to the source of the wound and resolve the central issue, we are not completely healed.
Virgo’s new moon implores us to heal and take care of ourselves. Through our spiritual practice, through depth and shadow work, and by being honest with ourselves, we set the stage for a brand new layer of truth, health and leadership to take place in our lives. Alchemical Ritual for Virgo New Moon As an earth sign, Virgo is a lover of life experiences. Grounded and practical, Virgo enjoys when things are organized, when communication is clear and when health is optimized. At its best, Virgo is in service to others. On the low side, however, this easily turns to martyrdom when Virgo serves others and neglects itself. This new moon ritual for Virgo helps to realize the importance of self-care while strengthening its sense of worthiness, making it an even more powerful servant of love and selflessness.
Virgo’s ancient ruler is Mercury, but its modern ruler is Chiron. This newer addition to the astrological slate bolster’s Virgo’s energy with his powerful ability to be a healer and mentor. This is the role that so many with Virgo energy gravitate toward, and so Chiron is a welcome addition to Virgo’s planetary rulership. To enhance this energy in your ritual, gather sparkling stones like chalcedony, or perhaps a shiny silver vessel and place them in the center of your ritual space. Bring in the earth element in some way, either by filling the silver vessel with dirt, placing a plant nearby, or do the ritual outside. Eucalyptus or Lavender 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 place the hands on the ground. Connect deeply to earth energy and call forth the healing wisdom it offers. Feel the energy moving into your seat, your legs, your hands and up through your body into your heart and throat. Coordinate the breath with the flow of energy. When you establish a consistent current, meditate on the question: What needs to be healed right now? Your answer is not trivial, and it will likely come quietly and simply. Any running dialogue is not from the heart, but from the ego, so listen closely to the answer from the heart. Once you receive your answer, choose one stone or talisman, hold it firmly in your right hand and say the following invocation out loud:
Chiron, show me the path of greatest healing, and Mercury, let follow that path clearly.
Spend a few moments in quiet contemplation. Clear the mind of thoughts completely. Feel the sensation within the heart, 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 your hand on your heart and chant Om three times. Place your hands in prayer at the heart with the stone inside and recognize this 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 connection between you and your highest self, and allows you to walk forward on a clear path of healing for yourself and others. 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
Fact: I’m not a seasonal eating stickler. You can be one if you live in CA. And in fact, I think all dogmatic seasonal eaters are CA natives…Yeah, if freaking everything grows in your garden all year round it’s a breeze to eat seasonally. Way harder when there’s snow on the ground for 5 months out of the year. But, a little snowfall doesn’t mean that we should totally disregard consuming locally and seasonally when possible. Why not rock a little modern convenience and crafty old-schooler fusion when we can?!
Part of season eating has to do with what actually works for our bodies energetically from season to season. Besides those champs actually being in season, there’s a reason you can’t get pumpkin out of your mind in the fall months. Winter squash is beautifully grounding and warming. After the slightly flighty heat of summer, we need that. And that energy travels into winter, when all you want to do is cozy up with some stew versus sip a green smoothie chalk full of pineapple and fruity goodness. In spring, as we start to shed our winter layer - for sure - now we want that bright, clarifying, and detoxing energy from greens and citrus and possibly in smoothie form. Then as we battle the heat of summer a light salad and soem sugary fruit helps to combat that heaviness.
Flush grocery stores are lovely. But they can be yet another force in our life pulling us away from what it is our body actually wants. The cacophony of fruitastic choices available tends to drown out our body giving us the old nudge that perhaps something else would be a more nourishing choice. As we start to shift into fall, and the best season ever (aka: the season of the pumpkin) take a moment to pause as you shop. What’s in season? What had to travel a freaking cross-continental marathon to get to you? And what does your body actually want? Sometimes that is absolutely berries in December. Go for it. But often there’s a beauty to that finite resource that is seasonal food. When it’s there it’s damn good. And when it’s not you miss it but you know it will be back. Like true love. Or perfect lulu pants. Whatever works for you.
Now onto the jam! I don’t know why I’ve always found jam so terrifying. Perhaps it’s because canning itself intimidates the pants off of me. Granted, I’m often in booty shorts, so that’s not much pants to scare…But, canning aside, getting down with some jam ain’t that hard. And it’s a great way to use the peaches that are getting riper and riper due to one's overly enthusiastic support of the CO peach industry…
This jam is just a base. Change the spices. Add some whiskey. Go crazy!
Paleo Peach Jam Ingredients
4-6 ripe peaches (I used 4 honkin’ ones and it was plenty!) juice of 1 lemon zest of 1 lemon 1t cinnamon 1/4 c coconut sugar aggressive glug of whiskey (optional)
Instructions
By: Maddie Berky
Maddie is a writer, blogger, storyteller & holistic nutritionist. She is not a purveyor of answers, but an asker of questions. And she seeks not to construct the most perfect plate, but rather uncover the human siting down to that plate who is worthy and nourished and alive. Our relationship with food creates this beautiful opportunity to explore who we are and train who we want to become. It asks us to engage with these multifaceted drives of hunger and nourishment and pleasure. Can we receive? Can we trust ourselves? Can we connect - to our plate, to our body, to our partner? It is the answer to those questions that not only affects what is on our plate, but more importantly, the space we take up in this world.
At the root of it, it is all the same. Be done. Get to the end. Get to the reward, the result, the finish line. Check it off the list.
Where does that sense of urgency come from?
It is a thought, yes. But, I feel it. I feel the lack of patience in my body. I feel the desire to be somewhere other than right here, right now. I feel the anxiety in my pulse. I feel the nervousness in my cold hands. I feel the future pulling at my presence.
What will I do next?
My mind begins to plan. I plan because I want to fill up the uncertainty of the future. It makes me uncomfortable not knowing what is going to happen next. I want control. I want the illusion of control. I want to feel like I have a grip on my life.
As my mind slips into the future, less of my energy is directed into whatever it is that I am doing in the present moment. I am not completely here. What does that mean for the present? What are the implications of not living fully in the now?
Again, even now my handwriting becomes just slightly sloppier than it was when I started because I am pushing to be finished with these words. I begin to wonder anxiously:
What if someone is trying to get a hold of me? I should check. I should check my phone. I should check my email. I should check my Facebook. I should text my friend back. I should go see what my Mom and Dad are doing in the other room. What time is it? It’s already (now)!? I should get going. I should shower, get dressed, make food, eat food, do my laundry, write, work… go somewhere, anywhere.
Anywhere, but here.
Anything to not be here. Anything to not be doing this thing that I am doing right now. It’s too much. It is too hard. To just be. To be here now.
That is where my urgency comes from. It comes from my refusal to immerse myself in the present moment. It comes from my longing to be somewhere other than right here. It comes from my aversion to accept this moment for what it is and ultimately myself for exactly who I am.
I want to be ahead of myself. I want to be better than I am. I want to be further along. I want to have already achieved the goals I have for my life—myself. I do not want to bother with the process.
I end up living my entire life like this—moving from one moment to the next—making my way down the infinite list of things to do, just trying to get to some end that doesn’t exist. I end up bored, passionless, and wondering, what can I do next? What is next?
I am racing towards death because I am too afraid to be fully alive.
What is next? How about, what is now?
If I redirected all the energy that I spend planning, worrying—trying to just get this moment, this task, over with so that I can move on with my life—and put it towards being present, enjoying the thing that I am doing, focusing on now, what would my experience be like?
What if right now the thing that mattered most to me was how each letter I wrote looked on the page? If each stroke of my pen was my work of art, a manifestation of my very being? What if the sound of my pen on the paper was a symphony—rolling bursts of aural consonance and harmony as my thoughts are born into existence in this physical realm?
What if I wrote with my whole body instead of just my hand? If each word moved up from the earth through my feet, passed through my belly, poured through my heart and exploded out my fingertips?
What would life be like then? What would be my experience? Without the urgency. Without the anxiety. Free from the fear of uncertainty. Free from fear itself.
What if every moment were the most important moment of my life? If every breath was the most important breath I had ever taken? If every choice I made was one between life and death?
Well, it would be just that. It would be how things truly are. It would be now.
By: Ross O'Brien
Ross is a writer, poet and creator of #subtleprovocations or transient states of being, still-framed in thought. His yoga journey started in 2010 and he has been practicing vehemently since then. Currently, he is pursuing a Masters degree in Psychology, while working on obtaining his YTT certificate at Wild Moutain Yoga.
Read more of Ross' writing on his Instagram.
While we all ideally strive to become both strong and flexible in our yoga practice, I’ve often found that we are born with either one or the other. People who are flexible are lacking in strength and vice versa.
Without getting too much into it, there is a lot more than genetics that determine your level of flexibility. Tendons, ligaments and muscle fascia also play a great part in the flexibility game.
Tendons transmit force by connecting bones to muscle. They are relatively stiff, and they need to be to facilitate fine motor coordination. They have very little tolerance to stretching.
Ligaments can safely stretch a bit more than tendons—but not much. Ligaments bind bone to bone inside joint capsules. It is generally recommended that you avoid stretching them. That’s why you hear instructors in class say to flex your knees slightly—rather than hyperextending them.
Muscle fascia is the third connective tissue that affects flexibility, and by far the most important. Fascia makes up as much as 30 percent of a muscle’s total mass. Fascia is the stuff that separates individual muscle fibers and bundles them into working units, providing structure and transmitting force.
So because of genetics, conditioning and other factors, we all find ourselves needing to work on either strengthening or lengthening a good deal in our yoga practice.
But then there’s also tightness. Tightness is different than strength. Muscle tension is caused when a muscle contracts and does not release, which is not a healthy condition. Muscle tension can be caused by overuse or stress. One can (and should) have a strong, lean muscle without it being tense.
It’s important to know that strength is about engaging just as much as it is about extending; it’s a yin and yang relationship. When you engage your bicep your triceps loosens and when you extend your arm your triceps activates. In forward folds you engage your quadriceps to release your hamstrings. Whenever one set of muscles (the agonists) contracts, this built-in feature of the autonomic nervous system causes the opposing muscles (the antagonists) to release. If done correctly in yoga, when you strengthen one part of your body, you automatically lengthen its counterpart.
In conclusion, there should be equal emphasis on both strength and flexibility. If we only have flexibility in our practice we might not have enough stability to keep our joints safe. On the other hand, being only strong means we have short muscles that can’t fully expand in postures.
“Sthira Sukham Asanam” is a popular quote from the Yoga Sutras of Patanjali. It means a yoga posture should be steady, firm and stable, yet also comfortable and light.
Sthira refers to stability and strength. Sukha refers to comfort, ease and openness.
If you have too much sukha in your body, you are mostly flexible and open, in which case you should improve your strength to balance your flexibility .If you have more sthira, you will probably be stiffer and you will have to work on your flexibility for a well rounded practice.
On our yoga mat, as in our lives, we are looking to balance flexibility (freedom and ease) with strength (stability).
By: Valentina Rose
Born and raised in Italy, Valentina is a full time yoga instructor who divides her time between Marin County, California and Matapalo, Costa Rica. When she isn’t hosting yoga retreats or blogging Valentina can be found trail running and baking quiche.
Valentinarose.me
Instagram: @valentinarose1111
Minty Green Tea Cooler Makes 6-8 servings
For optimal health benefits, add a squeeze of lemon to your green tea. Catechins are the uniquely powerful anti-cancer substance in green tea, but they can be difficult for the body to absorb. Adding citrus (or vitamin C) has been shown to boost absorption — one study showed that the rate of absorption was 5 times higher with a bit of lemon juice.
Also, I recommend steeping your green tea for 10 minutes (again, for optimal health benefits). If this makes the taste too strong for you, try steeping for 5 minutes instead or adding a bit more agave nectar.
INGREDIENTS: 4 cups of water 4 teaspoons of loose jasmine green tea or 4 tea bags 2 tablespoons coarsely chopped mint, plus more for garnish 3 teaspoons agave nectar Sparkling water Lemon and mint for garnish
1. Bring the water to boil in a saucepan. 2. Turn off the heat and add the green tea, agave, and mint. 3. Cover and steep for 10 minutes. 4. Pour the tea mixture through a strainer into a sturdy glass container. 5. Refrigerate for at least an hour, then serve over ice and sparkling water with a squeeze of lemon and few mint sprigs. I like to do half of the tea mixture and half sparkling water.
By Andrea Ferretti
Andrea Ferretti and Jason Crandell 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
A study in the Journal of Sexual Medicine found that guys increased their sex drive, lasted longer in bed, and had more orgasms after performing yoga for 12 weeks. And when females did three months of yoga, they saw a boost in arousal, and an increase in lubrication and orgasm, according to a similar study in the Journal of Sexual Medicine.
The researchers believe that yoga poses may stimulate blood flow to your nether regions, strengthen pelvic muscles, improve endocrine function, and lift your mood, which all play important parts in sexual functioning. So where should you and your lady begin? Try these must-do partner moves now for greater pleasure in the bedroom later.
Seated Twist
This twist isn't just good for strengthening your core and aiding in digestion, it also brings you and your girl closer together, says Garth Hewitt, a yoga teacher at Equinox in Los Angeles, California. How close? "You can feel each other breathing," he says.
DO THIS: Sit cross-legged, back-to-back. Turn your head and torso to the right. Reach for her left thigh or shin with your right hand and your right thigh with your left hand. Have her do the same to you. Breathe deeply. Deepen the twist by pulling on each other's legs. Hold for 5 to 10 breaths before switching sides.
Seated Wide-Legged Twist
This partner move can help loosen up the inner thighs, hamstrings, and shoulders, Hewitt says. Increasing your flexibility can make sex positions more comfortable and easier for the both of you. Plus, it never hurts your relationship to spend more time holding hands.
DO THIS: Sit facing each other on the floor with your legs straight and in a "V" position. Your feet should be touching (bend your knees slightly if you need to). Grasp each other's right arms with your right hands. Keeping your back straight, gently pull your chest toward your right foot with the aid of her arm, reaching your left arm over your head and toward your right foot. She should do the same. Breathe deeply for 5 to 10 breaths and repeat on the other side.
Assisted Locust to Down Dog
This two-part move stretches and strengthens both the front side and the back side of your body, relieving tension and making it easier to move into more challenging positions, says Jake Panasevich, a yoga teacher who trains the Major League Soccer's Philadelphia Union.
DO THIS: Lie face down on the floor with your toes pointed back and the tops of your feet on the floor. Press your legs down firmly against the floor, and lift your head and shoulders off the floor a few inches, reaching your arms back along your sides with your palms facing the floor. Have your partner stand over your legs and press on the middle of your calves, which allows you to lift your upper body more. Release your chest to the floor after 5 deep breaths.
Next, get in a plank position. Pushing your hands into the floor, shift your hips up and back toward the ceiling. Your body should look like an inverted letter "V." Keep your arms and back straight, but bend your knees if you need to in order to hold the pose comfortably. Then have your partner stand between your arms and press her palm into the middle of your lower back near your waistband to deepen the stretch. You should feel a stretch down the back side of your legs and your shoulders.
Hold this pose for 10 breaths, and then switch places with your girlfriend and repeat.
Seated Forward Bend with Backbend
This one requires substantial strength, flexibility, and balance, so proceed with caution. But if you can hold the pose safety, it provides an incredible stretch for the back, chest, and hamstrings. And you'll definitely have fun getting there with your girlfriend. You'll depend on each other for balance, but even if you're wobbly, it makes for laughter and bonding.
DO THIS: Sit back to back with your partner. Your legs should be out in front of you, bent if necessary, with your feet flexed; her legs are bent with her feet flat on the floor. Fold forward until you feel a gentle stretch. Your girlfriend should lean back against you as you fold, lying back on you and bringer her feet in closer for support. If you feel stable here, have her bring her arms overhead and reach for your toes. Her weight will be on your back, pushing you deeper into your fold. If she feels steady here, she can extend her legs straight and you can grab her wrists here to pull her deeper into her stretch. Switch and repeat, but remember to go slow and be careful, since you probably weigh substantially more than her.
Ayurveda states we are all comprised of three main doshas or physical gunas. We’re born with a specific constitution that is influenced by our diet, exercise, and thoughts, as well as by nature. The three doshas are Vata, Pitta, and Kapha. Vata means wind or that which moves and is the prime force of the nervous system. Pitta is bile or that which digests things and is associated with heat. Pitta gives us light and luminosity when balanced. Kapha means phlegm or that which holds us together, providing nourishment and substance. All of us have the three elements within us and they can get out of balance rather easily.
Pitta, or fiery heat, can be aggravated in the summer. All that heat can manifest as responding to stress with anger and impatience, competitiveness, skin inflammation, and literally burning ourselves up.
To stay balanced, we need cooling, expanding asanas to create more Vata or lighter energy. In general, focus more on forward bends, twists and restoring poses to quiet and calm your system. Placing more emphasis on the navel and solar plexus chakra where Pitta resides in the small intestine is highly effective. Focus less on backbends or handstands, which can raise our heat levels.
If you only have a few minutes to chill out, try Sitali Pranayama or Pascimottanasana:
In Sanskrit, Sitali translates to cooling and this Pranayama technique will definitely lower your heat level. Sit comfortably, close your eyes and take a few deep, even breaths. Then, stick out your tongue and roll the outer edges up so your tongue looks like half a straw. Inhale for a count of 4 through your “straw,” close your mouth and retain the breath for a count of 2. Keeping the lips closed, exhale through your nose for a count of 4. Repeat this at least 5 times, but preferably 10 or more. Enjoy the coolness from the inside out!
From a seated position, extend your legs straight out in front of you for Pascimottanasana or Seated Forward Fold. Inhale, lift your arms high and exhale, fold forward from your hips. Reach for your big toes or outside edges of your feet. If your feet aren’t accessible, use a towel or strap to connect. Each inhale lengthen your spine, each exhale soften into your forward bend. If your hamstrings or lower back are tight, put a slight bend into your knees. Close your eyes and remain here for up to 1 minute. Forward bends are cooling and calming.
Stay cool!
Check out this week's chilled out classes:
Kylie Larson / Yoga to Unwind
This is the perfect class to do at the end of the day or after a workout, run, or cycle. You will open up the hips, quads, and hamstrings, and do some gentle twisting to rinse tightness and stress away. This a well-balanced and relaxing flow that you will want to return to time and time again.
Patrick Montgomery / Neck Nirvana
This practice helps release tension from the neck, shoulders and upper back. This sweet, slow, short sequence includes seated twists, lunges and shoulder stretches and winds down with restorative variations of Setu Bhanda (Bridge Pose) and Savasana (Corpse Pose) that will leave your heart light and your neck feeling so much better.
Jackie Casal Mahrou / Daily Decompression (FREE CLASS)
This class will help decompress your spine, increase mobility, and relax your mind. You will move through postures that elongate your spine, as well as postures that open your chest, shoulders, neck, and hips. This class is great for an evening unwinding, or really any time of the day that you need to loosen your body and free your mind.
Alanna Kaivalya / Loving Kindness Mediation to Open the Heart
The practice of loving kindness opens the heart and makes us more available for joy, gratitude, worthiness and connection. This meditation practice guides you gently through the age old practice of loving kindness, or metta, and gives you a new perspective on people in your life.
What: Virabhadra is the name of a fierce warrior, an incarnation of Shiva, described as having a thousand heads, a thousand eyes, and a thousand feet, wielding a thousand clubs, and wearing a tiger’s skin. This pose personifies strength and empowerment.
Learning proper alignment for this pose is vital, especially if you’ll be taking flow yoga where you’ll be moving in and out of the pose with your breath. You’ll want your body to remember the alignment automatically every time.
Why: This pose provides many benefits, including:
* Strengthens and stretches the legs and ankles
* Stretches the groins, chest and lungs, and shoulders
* Stimulates abdominal organs
* Increases stamina and energy
* Hones focus
* Personifies the combination of steadiness and ease or Sthira and sukham in a pose
How:
*Stand in Tadasana (Mountain Pose). Step or lightly jump your feet 3 1/2 to 4 feet apart.
*Turn your right foot parallel to the back of your mat and angle it in about 10 degrees and your left foot out to the left 90 degrees. Align the left heel with the right arch.
*Exhale and bend your left knee over the left ankle, so that the shin is perpendicular to the floor. If possible, bring the left thigh parallel to the floor. Anchor this movement of the left knee by strengthening the right leg and pressing the outer right heel firmly to the floor. Firm your thighs and press your left thigh outward so that the knee is in line with the second or third toe.
*Stretch the arms to the sides at shoulder height. Turn the palms up first and slide your shoulder blades down your back. Turn the palms to face the earth. Firm the arms and reach with energy through all ten fingers. Make sure both shoulders are at shoulder level.
* Keep shoulders over hips and avoid tendency to lean the torso over the left thigh: Keep the sides of the torso equally long. Draw your navel into the spine, hug your ribcage in and allow your tailbone to descend. Turn the head to the left and look out over the middle finger with a soft drishti gaze.
*Stay for 30 seconds to 1 minute. Inhale to come up. Reverse the feet and repeat for the same length of time to the left.
Try our Lemon Blueberry Smoothie or one of our other favorite green smoothies, put on your IGreen Smoothies t-shirt and be sure to share your pics with us on Instagram and Facebook today.
Ready to get blending?! Check out the recipe below and be sure to leave us a comment below if you like this recipe!
With love and green smoothies,
Lemon Blueberry Smoothie
Yield: 1 quart Ingredients:
1 cup cashew milk 3 large leaves romaine 1 tsp. chia seeds (soaked for at least 15 minutes in about 3 TB. water) Small handful of fresh parsley 1 TB. cashews ¼ tsp. lemon zest Juice from ½ of a medium lemon 1 cup frozen blueberries
Instructions: In a high-speed blender blend cashew milk, romaine leaves, chia seeds, parsley, cashews, lemon zest, and lemon juice until creamy. Add frozen blueberries and blend until thick and smooth.
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
This week, we've launched powerful vinyasa classes designed to fuel up and move yourself in the direction you want to go:
Blair Bradley / We Come Full Circle
In this Mandala Vinyasa Flow practice, we enjoy moving in a circle around the mat through our sequence while connecting each breath to our movement. Experience your practice from many different directions!
Cicily Carter / Fly Into Pigeon
This is a Vinyasa Krama sequence and is meant to be built in layers; don't get discouraged if you can't do the peak pose the first time! It is less about achieving the full expression than it is about being open to a new challenges on and off your mat.
Alanna Kaivalya / The Power of Om: Moving with the Vibration
Why is Om so powerful? Learn exactly what makes the sound Om an integral part of a complete yoga practice, as we use the vibration of Om to super-charge our vinyasa practice and recalibrate our bodies. This dynamic, safe and engaging practice weaves the lessons of the cosmic sound throughout, so that by the end, you feel more invigorated, balanced and in tune.
Jackie Casal Mahrou / Rhythm, Fire & Flow
This class combines lots of rhythmic flow, core movements, abdominal strengthening, twisting, and arm & leg balancing to ignite your inner fire. Throughout class, Jackie encourages you to find your edge, but reminds you that it is more than ok to fall, stumble, and even fumble your way through your practice. It is all part of the the yoga journey!
Practice our Featured Pose of the month, Warrior II, to fuel your flow:
Warrior II / Virabhadrasana II symbolizes strength and victory.
Mason jar salads have been all the rage for the past year or so, and there are plenty of good reasons why!
Colorful and inviting? Check. Healthy and easy to grab when you’re on the run? Check. Nature’s fast food? Check. Easy option to batch prep? Check.
The real timesaving hack in this recipe is wild salmon in a can. Situated right next to the canned tuna in the grocery store, wild salmon is chock full of healthy omega 3 fats. Helping to reduce inflammation, wild salmon in a can is not only a fast option, it’s a nutritional powerhouse!
One of our favorite and most trusted brands is Wild Planet and is available online and at Whole Foods Markets.
We promise that eating clean and healthfully does NOT require a ton of time in the kitchen. Try today’s Wild Salmon Mason Jar Salad and leave us a comment below. What are your time saving tips for making healthy eating fun and sustainable?
With wild salmon love,
Yield: 1 quart
Ingredients:
Juice of one lemon ¼ tsp. red pepper chili flakes 1 clove garlic, minced Sea salt to taste Fresh ground pepper to taste ¼ cup olive oil 1 bunch lacinato kale, ribs removed, julienned ½ cup snow peas, chopped ½ cucumber, chopped ½ avocado, cubed 1 can wild caught salmon, drained Fresh chives, optional
Instructions: In a medium sized bowl combine lemon juice, red pepper chili flakes, garlic, sea salt, and pepper. Slowly add in the olive oil and whisk until emulsified. Place julienned kale in the bowl with the dressing and massage it with your hands until completely coated and broken down. Typically, it is ready when it shrinks by about half the volume. In a quart sized jar layer, the kale salad, snow peas, cucumber, salmon, and avocado. Top with the fresh chives if desired. Shake the jar when ready to eat and enjoy!
It’s time to incite the revolution. But, it must happen within ourselves, first. The full moon is a time of clearing what needs to be released, and enjoying the fruits of what is flourishing. Let this moon’s energy wash away what stands in the way of your personal revolution so you can carry the torch for change on a bigger level. A challenging relationship to both Mercury and Jupiter at this time ask us to pay extra close attention to the words we speak as a part of this challenge, as well as how much effort we are giving to it. Nothing is more important than saying what we mean and meaning what we say. As we do, we need to make sure our energy is laser-focused to be most effective.
This is a good time to clear any limiting beliefs about your critical role in the transformation of our world. As the old saying goes, “If you think you’re too small to make a difference, try going to sleep with a mosquito in the room.” Limiting beliefs hold us back and prevent us from spreading our gifts and our message at this time, so do the work necessary to clear them and re-write your story as a change-maker. Listen to any and all flashes of inspiration that come as a result of this, as you may be guided in ways you could never have imagined to cause positive change in a way you could never have dreamed.
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.
By Alanna Kaivalya
Are you stepping forward or backward?
The idea of stepping farther into the unknown, willingly, into the risk of getting your clothes soaked and splashed by an unsuspecting wave (heaven forbid!) is such a great metaphor for the challenges we face on a daily basis in our adult lives. We so often are presented with opportunities to step forward and instead unconsciously, or consciously, hold ourselves back.
Where this shows up in our practice is in the all too common transition of stepping from Downward Facing Dog into Low Lunge.
I see many of my students struggle with this transition, and yes, there are some physical aspects that need to be addressed — strong core, flexible hip flexors — but for many of us we just aren’t in the right mindset to step forward successfully.
Step FORWARD into low lunge from Downward Facing Dog
When you’re going to step forward into a low lunge you can’t half-ass it. When you do, your body won’t get to where it needs to be to set yourself up in nice alignment for the upcoming postures. Then, you’re faced with the ungraceful and challenging task of figuring out how to muscles and rearrange your body to get your foot where you want it to be and it often takes you out of the “flow.” It can be frustrating.
To get your foot in between your hands from Downward Facing Dog in one smooth swoop, the entire body has to be on board. There is forward motion not just in the leg but in the shoulders, the chest, the other leg, the heart, the brain, the eyes, EVERYTHING. Are you whole-heartedly — body, mind, and soul — stepping forward? Or are you afraid that you won’t quite make it, don’t have what it takes, or are unsure of what you’re going to find when you get there and it’s easier to just stay safe where you are instead?
Today’s video talks about the mindset shift I want you to take from now on when you step your foot in between you hands. And like I said, there may be some physical limitations that will make it necessary for you to customize the transition for a while until you find the right balance of strength and flexibility in your own body. I’ve added in a few postures you can do to help you build strength in the core and flexibility in the psoas.
Remember you won’t do anything unless you first believe that you can do it!
Here’s to you stepping forward gracefully on your mat and in your life
Namaste!
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.
The definition of Carpe Diem according to the Merriam-Webster dictionary is the enjoyment of the pleasures of the moment without concern for the future.
Do you think these athletes are thinking about anything else except for being in the moment and doing what they’ve worked so hard to do for four years or longer? When they are flipping off of the parallel bars or sprinting down the track, what is in their minds?
Many athletes will say they get into the zone. A place where nothing else matters except for being present and exerting 100% of their efforts and energy. When they are actually competing, they aren’t hoping for a Wheaties box cover, they aren’t wondering if they’ll be on the podium with a medal, they are simply in the moment, living their dream.
Being present in the moment is a form of victory. A form of glory. Being able to shut out distractions, not worry about the end result and just lose yourself in the moment is truly seizing the day. Carpe diem.
So, can you be the Olympic athlete on your yoga mat? Not worrying about striking the perfect pose. Not concerned about what others around you are doing. Instead, you’re so focused on your breath and your movement, that you reach the meditative state of Dhyana or absorption. Patanjali describes Dhyana in Chapter III, verse one of the Yoga Sutras as the “binding consciousness to a single spot.”
Just as the Olympian is singularly focused, all of us can find that moment or moments of being fully present. It’s a meditative state. Definitely victorious.
No gold medal required.
Check out this week's yoga classes for more ways to reach your full potential:
Claire Petretti Marti / Simple, Not Easy Flow
This class reflects that philosophy with a medium-paced flow, lots of Warrior poses, balance and strength work--simple and challenging, but not boring or easy. You'll be able to focus on your breath and movement and create a stronger you from the outside in with the asana (postures) and the inside out with your steady pranayama (breath control.)
Ben Davis / Fitness 'n' Yoga: Mandala of the Victorious Warrior
A powerful flow that evokes focus and presence as you journey in a circle on your mat. "When you begin your transcendental training, focusing your best efforts, without attachment to outcomes, you will understand the peaceful warrior's way." Ultimately a victorious warrior is a peaceful warrior claiming victory while traveling the path of non-violence.
Shy Sayar / Slow Flow: Warrior II
Join Yoga Therapist Shy Sayar for this powerful slow flow, building proper technique, alignment and strength for poses in the family of Warrior II - including triangle, side angle and half moon. Prepare to sweat, and enjoy a workout for both your body and your intelligence!
Celest Pereira / Yoga for Strength and Focus
This is a great class if you are looking to feel strong in your body and focused in your mind. This class has a fun relaxed vibe where you can expect to flow with your breath.
What is a sankalpa?
A sankalpa is an idea that’s formed when your heart and your mind, together, make a solemn vow—determined to perform and fulfill the intention set, regardless of what it is they have to do to get there. A sankalpa is a heart’s longing statement. It’s a statement that’s positive, clear and concise, and said with full determination. It should be taken very seriously and not be just a small goal or a resolution you won’t fulfill.
It is a way to discriminate what you allow into your mind. The more yoga you do, the more you will start to witness your inner world manifesting in the outer world. Your sankalpa will only manifest itself if you listen to it—if you allow it to rise to the surface and scream out what your soul is searching for. Once you’ve chosen a sankalpa there’s no turning back. The sankalpa must be fulfilled before you’re allowed to choose another one. Rod Stryker, an expert on the sankalpa, explains it as “the rule to be followed above all other rules.”
How to create a sankalpa
Think about what areas of your life you would like to improve and how you might want your personality to change, as well as the purpose of your life. Take a minute and look deep inside your heart. Listen to your soul and find something that you have deep desire for. When you close your eyes and sit within yourself, what pulls on your soul?
Your sankalpa neither has to be elaborate nor specific or general. Your sankalpa is what you feel, which means it can never be wrong.
Choose what’s the most important of what you feel reaching out from your heart, and out of that formulate just one sentence that will allow you to attain that goal. There should only be one sankalpa that aims at just one goal. This allows your mind to focus and your chances of succeeding are much greater.
The sankalpa you create is short and made in first person. It involves you and is joyous and positive. Refrain from using any negative words such as can’t/don’t/won’t etc.
For example, if your desire is to recover from a medical condition you should phrase your sankalpa, “I am not sick,” or “My body is strong and healthy,” or “I am in perfect health.” There are many different options—chose something that resonates with you, making sure it comes from the heart.
When you decide on a sankalpa, stick with that sankalpa until the effects are complete or you have succeeded in the goal set. Try your best not to create a new sankalpa until the first one has been fulfilled. This will allow the body, mind, and soul to dive deep into the sankalpa and allow it to succeed rather than getting distracted by trying to work on too many things.
What next?
Now that you have your sankalpa, carry it with you. Bring it into every yoga or meditation practice. Repeat it before you go to bed at night; when you wake up in the morning. Allow your heart to truly believe that it’s true and that it’s happening—now in the present moment. Allow your sankalpa to envelop you and enjoy the effects of it.
And so I end with this note. Be careful what you wish for. The universe responds to the thoughts that you put out there. It hears you, even when you don’t think it’s listening. It sees you for who you truly are. Look deep inside your heart and seek the truth your soul is longing for.
Where will your sankalpa take you?
Elizabeth Arnold is a 200-hour yoga teacher, Thai Bodywork Practitioner, and world traveller. She currently resides in the beautiful Punta Banco, Costa Rica where she hosts private & group yoga retreats ocean front Casa Marea Alta. You can find out more about Elizabeth at www.bethanneyoga.com.
Things that hold you back from allowing your light to shine are getting an extra push to be cleared with a challenging relationship between the moon and Chiron, the great healer. If shyness or self-confidence holds you back, now is the time to dig deeply, explore the wound, care for it and resolve it. We are infinitely more powerful when we speak our message of truth to the world. Withholding that is stifling for us, as well as for those who would benefit from the wisdom and care we have to offer. In fact, there is extra pressure to “get out of our own way” in this regard, as the moon also makes a close relationship to Saturn, the “doer.” Saturn encourages us to stay bright, optimistic, and get clear about how we bring our gift to others.
One way to make sure you revel in the spotlight that is waiting for you right now is to listen to flashes of insight that call you to your fullest expression of being. They may be difficult to hear if the underlying pattern of playing small has not been cleared. But, if you are clear about what you are meant to offer others at this time, let higher wisdom guide you, let your passion drive you toward it, and let your heart allow you to shine your light to the greatest extent possible.
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 to 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:
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.
Usually when we’re feeling off balance, we’ll do a mini-cleanse, consuming just green smoothies for breakfast, lunch, and snacks, followed by a big salad like the First Harvest Salad with Green Garden Dressing for an early dinner.
One of our new summertime favorites is this Strawberry Basil Smoothie. If you’ve never paired strawberries and basil in a recipe, then you’re in for a real treat today!
This bright smoothie will give your immune system a big boost with all its vitamin C rich ingredients, leaving you feeling like a new person!
Please take note, this recipe falls into our 80:20 category because of the strawberries.
Which begs the question: Why do we eliminate strawberries during the cleanse?
The answer? Strawberries are a common allergen! A sensitivity to strawberries might appear as stomach distress, skin issues, breathing trouble, and hay fever like symptoms (cough, runny nose, red itchy eyes).
If you’re cleansing, pop your fresh strawberries into the freezer and save them for after the cleanse. They’ll be perfect for this recipe.
Get the recipe below and share your pictures with us on Instagram using #consciouscleanse. Don’t forget to pick up one of our new I Green Smoothies stickers too and slap it on your mason jar for extra fun!
Yields: 1 Quart
2 cups unsweetened almond milk 6-8 ice cubes 1 cup strawberries, leaves intact 1 banana 15 fresh basil leaves 2 cups spinach 1 medium beet, peeled 2 TB. chia seeds
Instructions: In a high speed blender combine almond milk, ice, strawberries, banana, basil, beet, and chia seeds and blend until smooth. Enjoy!
Think of the moment when a gymnast, hands covered in chalk, takes a deep breath before jumping onto the parallel bars, or when a triathlete gracefully transitions from one posture to the next - those moments are their yoga. U.S. women’s soccer player, Alex Morgan, uses yoga to be “at ease with herself” and take her “mind off soccer.” We seek the same connection with ourselves and the same disconnection with the roles that often define us.
To celebrate the kickoff of our favorite quadrannual global athletic summit, we’re launching 4 new classes to challenge your physical body, sharpen your mental focus, inspire your commitment to your craft, and rise above challenges. Let the yoga games begin:
Elise Fabricant / Yin Yang Yoga for Commitment
Yin and Yang have been together for over 5,000 years, and they’ve never had commitment issues. In this all-levels class, focus your vision, sharpen it, and then let it all go before you dive back into your crystal clear day.
Patrick Harrington / Kindness Hot Yoga “Practice Makes Practice”
The closest you’ll get to a hardcore training session, but don’t sweat it – this ‘kind(a) hot’ class heals, while still challenging your length and strength.
April Laliberte / A Sacred Commitment (FREE 4 min meditation)
Like an athlete in the best physical shape of their life, you will be in the best spiritual shape of your life. Setting an intention with this short, yet powerful meditation is the first step to manifesting our dreams - metallic or otherwise.
Noemi Nuñez / Mini-Taller de Parado de Manos (Handstand Drills)
Whistles not required. These drills are great for core strength and for standing on your hands when you celebrate victory, like the mastery you’ll feel after this 20 minute session.
The evening sequence focuses on stretching the hips, hamstrings, and shoulders – all areas that accumulate tension in daily life. You’ll notice that there are no Sun Salutations at the beginning of the sequence and that’s intentional. The idea is to gently nurture yourself by stretching, breathing, and tuning your awareness to your body and breath.
This act of focusing on exactly what you’re doing in your body and breath will help slow down the momentum of your mind so that when it’s time to let go and sleep, it’s easier to do that.
Take 5-10 breaths in each pose and do each side before moving to the next. Rest, savor, and repeat as often this evening-sequence you can!
{illustrations 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
Whether you’re headed to a BBQ or the beach, these bars are a perfect on-the-go dessert or snack. Plus, part of their charm is that they’re really simple to make.
Easy to make, easy to eat! Win win!
We used peaches here as there is really nothing better than a juicy summer peach, but feel free to substitute any fruit that looks good and is in season!
This recipe falls into our 80:20 category because it blurs the lines of food combining, so enjoy them when not on the cleanse. And, if you tend toward bloating, gas, or constipation, we would also add that you eat them before your meal to reduce the chance of digestive upset. If this sounds like gibberish to you, then be sure to check out the Conscious Cleanse for more info on how to optimize weight loss through proper food combining.
Happy peach season! Enjoy it and be sure to leave us a comment below. What is your favorite peach recipe? We want to try it!
With peachy love,
Yield: 12 bars
Crust and Topping:
1 ½ cups almond flour ¼ cup brown rice flour 2 TB. ground flax seed 1 tsp. baking powder 1 tsp. ground cinnamon ½ tsp. kosher salt ½ cup almond butter 6 TB. maple syrup ½ tsp. almond extract
Peach Filling:
3 cups fresh peaches, roughly chopped 3 TB. maple syrup 1 TB. chia seeds ½ tsp. almond extract
Instructions: Preheat the oven to 350 degrees F and line an 8-inch square pan with two pieces of parchment paper, one going in each direction.
For the Crust and Topping: In a large bowl, whisk the dry ingredients together (almond flour, brown rice flour, ground flax, baking powder, cinnamon, and salt). In a small bowl, mix together the almond butter, maple syrup, and almond extract. Add wet mixture to dry mixture and stir until thoroughly combined. It should be wet enough to hold together well and not crumble apart. Set aside ½ cup of packed dough for crumbling on top of the filling later. Press the rest of the dough into the prepared pan. Smooth it out and pre-bake the almond base for 8 minutes at 350 degrees F. Remove and set aside.
For the Peach Filling: In a medium-sized pot add chopped peaches and maple syrup. Bring to a low boil and reduce heat to medium-low. Simmer for about 10 mins, stirring frequently. Stir in chia seeds and cook until thickened, about 5 more minutes. Remove from heat and stir in the almond extract.
Assembly: Spread peach filling over the almond crust and carefully smooth it out. Now crumble the reserved dough on top. Bake at 350 degrees F for another 12-13 minutes watching closely. Crumble topping will be golden when ready. Cool in pan on a wire rack before attempting to remove, about 30-45 mins. Slice into small squares and enjoy!
First, remind yourself how much your yoga practice benefits your mind, body, and spirit. How much quieting your mind and opening up your tight muscles increases your productivity and stimulates your creativity. Even ten to fifteen minutes of yoga, pranayama or meditation can positively impact you in your professional and personal life.
Universal complaints we hear from people who work at a desk and computer all day include: a tight upper back, stiff neck, cramped lower back and hips, and tension headaches. Also, foggy brain during a mid-afternoon slump can derail a large chunk of your day. Even if your job is more active, you can still suffer these symptoms along with sore knees and tired feet.
Here are a few yoga postures to practice in your office—all can be done in a chair.
*Seated Cat-cow: Press both feet firmly into the floor, hip distance apart. Place your hands on your thighs. Inhale, press your chest forward and arch your back. Exhale, round your shoulders forward, scoop your navel into your spine and allow your head to relax. Repeat 5-10 times.
*Lateral Stretch in chair: Sit straight in chair with both feet pressed firmly into the floor. Place your left hand on the edge of your chair next to your hip. Reach your right arm up and stretch toward the left until you feel a stretch from the armpit to the hip on your right side. Take 3 to 5 deep breaths here, opening up the side muscles. This will help create some space for the spine and relieve pressure on the back. Repeat on second side.
*Figure 4 seated: Sit straight in chair with both feet pressed firmly into the floor. Cross your left ankle over your right knee. (You may want to slip off your shoes first) Flex the left foot to protect your inner knee. Lean forward from the hips until you feel the stretch on the outer left hip. Breathe here for 30 seconds to 1 minute. Repeat second side.
Try these three simple poses whenever you need a quick break!
Check out Office Yoga classes to find out more ways to make time for a practice.
Gazpacho has roots in the southern Spain region of Andalusia and is usually made with a tomato base like my favorite 80:20 Spicy Gazpacho.
In the spirit of keeping this cleanse-friendly, we’ve swapped out the tomato base for something equally as summery – watermelon!
Combine juicy, sweet watermelon with some cooling cucumber and mint, zesty ginger and spicy jalapeño and you’ve got one serious summertime celebration in your mouth.
Is your mouth watering yet?!
Not only is this soup delicious, it’s also super easy to make. We love keeping it simple in the kitchen because eating clean need not require hours in the kitchen. This recipe is a testament to that.
Are you ready to get blending?
Get your gazpacho on and for more delicious, mouth-watering recipes, be sure to look out for a big surprise coming soon!
Now it’s your turn! Leave me a comment below? What simple, healthy recipes have you been enjoying this summer?
With love and zest,
Yields: 6 bowls
5 cups seedless watermelon, cubed 1 small cucumber, peeled and diced 3 celery stalks, chopped 1/2 small red onion, diced 1/4 cup fresh mint leaves 1 small jalapeño 1 clove garlic 3 TB. freshly squeezed lime juice 1 (1- or 2-in.) piece fresh ginger, peeled 1/2 tsp. sea salt
Directions: Set aside a handful of watermelon, cucumber, celery, red onion, mint leaves, and jalapeño, and dice finely to use as garnish.
In a high-speed blender, blend remaining watermelon, cucumber, celery, red onion, garlic, mint leaves, lime juice, ginger, jalapeño, and sea salt until creamy. If soup is too foamy, run through a sieve first.
Transfer to a bowl, cover with plastic wrap, and refrigerate for at least 2 hours. Serve cold with a few tablespoons garnish in each bowl. Season with more fresh mint leaves and sea salt to taste.
By: Jules Peláez
Jules Peláez (pronounced like Goliath with a P) is co-founder of the popular Conscious Cleanse, a 14-day program designed to guide health-seekers on a supportive journey of healing and whole body cleansing. Jules is grateful to share her passion for vibrant health, raw food and personal transformation with her yoga students in Boulder, CO and the ever-growing Conscious Cleanse community. Her book, The Conscious Cleanse: Lose Weight, Heal Your Body and Transform Your Life quickly hit many best-sellers list and is available at all major bookstores and online retailers.
I have been practicing yoga for 18 years on and off; never truly understanding. The genie came out of the bottle faster and faster. I couldn't open up the modules fast enough. I wanted to devour all of the magic and flavors swirling around! I felt like I was bursting from the inside out!
I had my moments where I wondered if I would make it through. Thankfully, the amazing mentors—Avery Westlund, Elizabeth Rowan, and Andrew Hoffman—were there to encourage, cheerlead, and guide me through the challenges. I honestly could not have done it without them!
I also had my moments of complete bursts of laughter during filming my exams as I was teaching my husband a pose or falling over myself! Avery often reminded me to just "have fun" with it all. It was an excellent piece of advice! During one filmed exam for the adjustments module that I submitted, I wore a shirt that said: I’m perfect, you adjust! I did that for a laugh for our mentors…and it worked. They work so hard and are so dedicated to keeping all of us teacher trainees supported through the process and it is much appreciated!
My little Yorky, Snooki, intermittently made star performances during the filming, as well as my daughter-in-law, and grandchildren. Everyone on the training enjoys seeing how we fit this incredible process into our life…and how our life (and our families, furry or otherwise) contribute to this tremendous experience.
When I started the training, I was 58 1/2 years old, and I wanted to give the completion of this program as a gift to myself for my 59th birthday. I did it!
All in all, I had no idea the sheer amount of doors and opportunities that would fly open for me upon immediate completion of the program. During the tail end of the program, I was asked to assistant teach yoga at Youth Haven which is a facility for children that have been removed by the state from their homes due to sexual abuse, neglect, or physical abuse. Literally, immediately after graduating, I was asked to teach my own class at the facility. Another wonderful place called House of Gaia also asked me to teach at their studio. This is a place that is all about creativity and inclusion of disabled, elderly, and single parents. This is an incredible opportunity to share what I’ve learned to truly help others.
I am currently registered to take another certification program at the end of July. It used to be called Yoga Gangstersand is now called Connection Coalition. It trains teachers to bring yoga into facilities that deal with challenged populations, such as detention centers, and locations that house teens who are in difficult positions. I am also registered to take an additional training called Rainbow Yoga certification that will allow me to bring this work to children, as well.
With my background as a clinical psychotherapist (LCSW – R), I am finding that my yoga training through The Kaivalya Yoga Method with YogaDownload has been such a thorough and comprehensive experience, and is leading me to incredible and varied opportunities to use my yoga training skills.
I have learned the deepest meaning of karma yoga. I have learned to allow my inner light to beam out into the world and share the excitement of what this program has taught me! It has already truly touched so many others, and I only graduated on 6-29-16!
I can't wait to share more exciting news as this journey unfolds!
Sat nam,
Proud graduate of The Kaivalya Yoga Method Teacher Training with YogaDownload.com,
Denise A. Wind, LCSW-R
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