Nirvana is defined as complete freedom from pain, worry, and the external world. In yoga, it’s considered the highest spiritual state. Used in a broader sense, nirvana can be defined as a state of bliss or a release from all suffering. This week, we’re sharing four practices designed to give you that sweet feeling in your neck and shoulders. You’ll loosen tight muscles, balance your Visshuda (throat) chakra, and clear your mind.
Whether you woke up with a stiff neck or spend hours daily in front of a screen, tension in the shoulders and neck can prevent you from feeling your best. Upper body pain can arise from poor posture, injuries, heredity, overuse, and mental stress and worry. Asanas (postures) focused on opening the muscles and connective tissue around the spine, neck, and shoulders relieve tension and enhance mobility.
For many of us, the issues stem from mental and emotional stress. The outer and inner selves are inextricably linked. Opening your physical body benefits the subtle body, where our chakras reside and vice-versa. No matter the source, yoga addresses the physical, mental, and spiritual impact, alleviates pain, and enhances excellent posture.
The primary chakra impacting neck health is the Vishudda or throat chakra. The fifth chakra relates to your authentic expression––how you speak your truth, and how your words impact the world once spoken. If you struggle with speaking up for yourself and are constantly either repressing your true feelings or even lying, neck and throat issues can manifest as pain in your neck. Learning to be clear and direct with your words is important to keeping your neck and shoulders feeling good. As long as your neck is healthy, you can try: Matsyasana (Fish) and Salamba Sarvangasana (Shoulder Stand) poses to bring you back into balance. Simple neck stretches are great too!
Check out this week’s offerings to relieve stress and tension, build proper posture, create more freedom in your body, mind, and spirit, and find nirvana!
Neck and Shoulder Release - Katy Bateman
Upper Body Opener - Lila Whiting
20-Minute Shoulder & Upper Body Love - Keith Allen
Shoulder Opening Flow w/ music by Selador - Erin Wimert
Maximizing the strength of your glute muscles isn’t just about looking great in your yoga pants. Having a powerful backside is incredibly important for hip stability and proper posture. Sitting causes the glute muscles to turn off completely, so if you spend most of your day in front of a computer, it’s time to make sure you dedicate time activating your glutes!
Most people have heard of the gluteus maximus, which is the largest muscle in the body. Two other gluteal muscles, the gluteus medius and gluteus minimus, are deeper than the gluteus maximus and play an important role in building and maintaining a powerful posterior. These two smaller, deeper muscles make up more of your “side butt” and are responsible for leg abduction and internal and external rotation. Yoga is a great way to strengthen all three of the glute muscles and keep them supple.
Strong glutes are vital in improving athletic performance, maintaining proper posture, and preventing back and knee pain. Because the gluteus maximus is the biggest muscle in the body, it stabilizes the pelvis and helps power running and other lower body pursuits. Yoga poses like Setu Bandhu Sarvanghasana (Bridge Pose) and Utthita Hasta Padangustasana (Standing Hand-to-Big-Toe Pose) are excellent for building strength and balance in your glutes. If the glutes are weak, other muscles like your hip flexors, lower back muscles, and hamstrings will take over and do too much of the work, potentially leading to injury.
When you aren’t activating your glutes properly, back and knee pain can result. Pelvic stability is vital for proper posture and works to support the back and core muscles. It’s also essential to healthy knees. Otherwise, knees can be pulled out of alignment and create all kinds of issues. Try Shalabhasana (Locust Pose) and concentrate on contracting your glute muscles while your legs are in the air. Utkatasana (Chair Pose) not only helps lower body strength, but it also stretches your torso and lower legs.
This week’s classes are specifically designed for your glorious gluteus maximus! Enjoy!
Meet Me at the Barre 2 - Erin Wimert
Gorgeous Glutes - Jessica Oldfield
Connect to your Glutes - Lila Whiting
HardCORE Yoga with Weights™ - Booty Camp - Becca Riopelle
Yoga continues to play an invaluable role in many people’s lives. It can present significant health benefits and tends to fit well into many routines. Not to mention that it can be adapted to fit into a range of spiritual and secular practices.
One of the ways that yoga can have a positive influence in your life is by enhancing your relationship with the natural world. While it may not currently be a part of your regular routine, establishing a regular outdoor yoga practice can present significant holistic benefits. Too many people also overlook the fact that yoga can be both more enjoyable and enriching if you make the effort to head into nature once in a while.
Let’s explore this idea a little further. What are the ways yoga can increase your time in nature and why does this make a difference?
Yoga is an activity many people perform inside. This may be in their own homes, in purpose-built studios, or at their local gym. So, why is it important to utilize this activity to enhance your connections to the outside world?
The primary incentive is the wide range of health benefits from spending time in nature. Simply spending time regularly surrounded by green spaces and observing nature can help lower blood pressure. Moderate exercise outdoors can reduce the risk of chronic conditions, such as cancer and obesity, too. There are also connections between exposure to nature and greater cognitive focus, which is vital in everyday life as well as your yoga practice.
Alongside the health benefits, you can also find outdoor activities open you up to more community experiences. Too much time spent indoors can be isolating and oppressive. Attending to your yoga routines in a variety of natural environments may also develop your appreciation and understanding of the ecosystems in your area. Not to mention that you can gain from positive social experiences by performing yoga in parks, forest areas, or beaches with others of a similar mindset.
One of the main reasons that yoga can increase your time in nature is its innate flexibility. This isn’t an intentional pun on the physicality of yoga poses. Rather, it’s a nod to the fact that yoga can be performed pretty much anywhere. You don’t necessarily need any special equipment unless you want to use a mat or blocks to make things a little easier. Therefore, it is a perfect activity for your time in nature, no matter where you are.
This doesn’t mean that you can’t focus on specific needs, though. You may find certain environments or features more conducive to your personal approach. Do some research on local natural areas that don’t have a lot of foot traffic if you don’t want to be disturbed. If you find the sound of birdsong helpful for centering yourself, it can be smart to review appropriate areas with relevant habitats. For locations in which you have inclement weather, it may be smart to research alternative outdoor spaces that provide a little shelter for those rainy days.
The in-built flexibility of yoga can also mean you can combine it with other actions. It’s worth considering how your daily walk can be a positive aspect of your yoga practice. Are there parks along the way that can be a stop-off point for a few poses? Are there features of the landscape that can double up as natural apparatus in place of yoga blocks or support for arch poses?
Taking your yoga practice outside is not just a way to increase the time you spend passively gaining from your natural surroundings. It can also be a key activity for engaging more meaningfully with the environment. Much like gardening, camping, and birdwatching, outdoor yoga enables you to embrace and learn from the natural world while attending to your pursuits. This tends to make for a more holistically beneficial experience.
Many people find it positive to pair yoga in nature with meditative practices. This involves utilizing components of the natural world to support your focus. In this way, nature is instrumental in grounding you, helping to imbue your yoga sessions with a deeper connection to the world. This can be especially helpful if you’re experiencing feelings of being adrift in your life or find that you lack energy.
Alongside this, both nature and yoga are considered to have healing powers. Combining the two can be a powerful way to enhance the effects of each. Outside, you can ensure you’re breathing fresh air while performing your poses, nourishing your body as you channel the energy of the earth. You may also find it helpful to utilize poses alongside surroundings that are considered to symbolize specific natural elements, so you can relevantly address certain wellness challenges you’re facing.
Spending more time outdoors has significant positive effects on your physical and mental wellness. Yoga can be instrumental in helping you gain these benefits through its innate flexibility; you can practice almost anywhere. Not to mention that the activity in itself can help you enhance your meaningful relationship with the outside world. With a few simple adjustments to your routine, you can ensure yoga in nature is a positive part of your lifestyle.
By Katie Brenneman
Whether you can slide right into Hanumanasana or Monkey Pose like an Olympic gymnast or if the idea of dropping into this pose strikes fear in your heart, we’re here to persuade you to approach the splits with a fresh perspective. Of course, there are modified versions to accommodate injuries or physical limitations, but some version can work for you. And dedicating time to master something seemingly impossible results in deeper lessons than the simply finding the posture’s full expression.
According to Hindu mythology, Hanuman, the monkey superhero, was the son of Vayu, the wind, and Anjana, a monkey woman. By stretching his front leg forward and pushing off with his back one, Hanuman could traverse long distances with powerful leaps. One renowned leap was during the battle of Lanka, when he leaped from the southern point of India to Sri Lanka to save Rama’s brother Lakshman from a mortal wound. Many stories about Hanuman impart lessons about love and unity.
Approach Hanumanasana with the symbolism of Hanuman, reaching further to save someone! This posture requires a methodical approach, with lots of care and attention. When we focus on learning a new posture, the benefits extend deep below the surface of muscle and bone. The practice takes patience, discipline, and consistency to move into the splits. Through the process of moving toward Hanumanasana, we tap into our inner dialogue and learn more about how we react to challenges. We don’t simply create openings in our physical body, we challenge our mind and spirit.
For those of you who can regularly move into the full expression of Hanumanasa, there’s still a benefit from slowing down and approaching the pose with a beginner’s mind. Perhaps you always enter the pose the exact same way––this week try one or all of these classes and see if you see the posture in a fresh light.
Regardless of whether you ever achieve full expression of the pose, you’ll stretch and strengthen the muscles in your lower body, quiet your mind, and honor Hanuman. Take the leap with us!
Feeling out of balance? Maybe it’s time to turn your focus inward and create alignment from the inside out. We are all composed of energy or life force or as we call it in yoga, prana. Our energy fluctuates from minute to minute and sometimes maintaining our equilibrium is challenging. Yoga helps us align our energy through Nadis, which are energetic passageways carrying prana through our subtle body.
Keeping energy flowing is important to feeling our best because when our prana is stuck, our mind, our body, and our emotions suffer imbalances. By aligning the Chakras from the Muladhara (Root) at the base of our spine through the Sushumna Nadi to the Sahasrara (Crown) Chakra, we are creating balance in our system. The seven main chakras, or energy centers, are located along the spine and each one relates to different aspects of our body, mind, and spirit.
So, how do we align these energy centers to balance our passive, feminine energy with our active, masculine energy? First, tune in to where you’re experiencing physical pain or emotional imbalances. Then, check out this quick chakra summary so you can focus on the areas you need most today.
Chakra 1: The Root or Muladhara chakra is located at the base of your spine and is concerned with satisfying basic needs such as food, shelter, safety, and survival. It is associated with the earth element, the color red, and the testes/ovaries. Asanas to address Muladhara include standing poses.
Chakra 2: The Sacral or Svadhisthana chakra is in the pelvis, and connects with all types of relationships, including sexual and creative ones. It is associated with the water element, the color orange, and the adrenals. Asanas to address Svadisthana include forward bends like baddha konasana and Paschimottanasana.
Chakra 3: The Solar Plexus of Manipura chakra is in your navel center and is associated with your ego. It is linked to the fire element, the color yellow, and the pancreas. Asanas to balance Manipura include twists and Navasana.
Chakra 4: The Heart or Anahata chakra is in your chest and is associated with compassion and love. It is linked to the air element, the color green, and the thymus. Asanas to balance Anahata include backbends and arm balances.
Chakra 5: The Throat or Vishuddha chakra is in your neck and is associated with willpower, honesty, and authentic expression. It is linked to the ether element, the color turquoise, and the thyroid gland. Asanas to balance Vishuddha include shoulder stand and plow.
Chakra 6: The Brow or Ajna chakra is in your forehead and is associated with your sense of intuition and opening your third eye. It is the spirit element, the color violet, and the pituitary gland or “command central” of your brain. Asanas to balance Ajna include balasana or child’s pose.
Chakra 7: The Crown or Sahasrara chakra is located on the crown of your head. It’s associated with spirit’s connection to the universe, all the senses, and the pineal gland. Asanas to balance Sahasrara include headstands, savasana, and tadasana.
Some days, you might simply need to balance everything or focus on just one. Check out this week’s classes and see how open and free you can feel!
Chakra Balancing Yoga - Marie Castello
Meditation: Heart Focused - Keith Allen
Overcome Fear: Chakra Balancing Flow - Claire Petretti Marti
Manipura Movement Flow - Denelle Numis
When your yoga teacher moves into backbends, does it spark excitement or anxiety? Backbends have so many benefits for our body, our mind, and our heart but sometimes they can stoke fear, especially if you’ve had back injuries or issues. No surprise as the Anahata or Heart Chakra is the seat of courage, love, and fear. Let’s break down the benefits and the cautions to these enlivening poses because there’s a version for you!
Physically, bending backwards strengthens your back, shoulders, and hips. Backbends improve your posture and increase mobility of your entire spine, while opening the chest, abdominals, and front of your pelvis and legs. Emotionally, these poses open your heart for more compassion and aid in letting go of fear. Mentally, backbends energize and awaken your brain, helping impart a sense of clarity and alertness.
Our world has become dominated by technology. Many of us are in front of a screen for hours at a time. The computer, the smartphone, the television. As a result, our shoulders round, our necks are tight and extend forward, and proper posture flies out the window. Not only does this wreak havoc on our spines, poor posture causes headaches and other physical imbalances. On a deeper level, by closing off our chest in this way, we impact our heart center. When we arch the spine, lift the breastbone, and press our shoulders back, we’re improving our physical posture and stimulating Anahata.
The Anahata Chakra is considered the seat of love and compassion. When you experience fear or are finding it tough to forgive someone who harmed you, you can feel emotionally blocked and experience physical pain in your heart and lungs. Imbalances in the heart chakra can manifest as heart disease, lung disease, and circulation challenges. Backbends are a great way to move blocked prana out of your system and encourage you to expand your breath and open yourself to love.
Sound good? Well, what if you, like so many others, have back and neck pain and/or limitations? You can still garner the benefits of bending backwards by approaching the poses with caution. Gentle heart-openers with modifications and props are just as effective as a full Urdhva Dhanurasna! Appropriate backbends are available for everyone so be sure to make sure you’re helping your spine, not harming it. Remember, no posture should ever be painful.
Check out this week’s classes to boost your energy, open your heart, and strengthen your spine with a focus on backbends!
Structure and Strength - Erin Wimert
Dropping Back - Bend So You Don't Break - Jessica Oldfield
Backbends - Denelle Numis
Align and Flow: Backbends as an Offering - Jack Cuneo
As the old saying goes, you are your own worst enemy. When something in your life goes wrong, it’s easy to blame yourself, or drown yourself in sorrow. But, think about how you would treat a friend or loved one in the same situation. You wouldn’t berate them or be cold.
Instead, you would show compassion and be empathetic to their feelings. When you adopt a more realistic, kinder view of the problems in your own life, it leads to self-compassion. That can be easier said than done for some people, but it’s not impossible for anyone.
Self-compassion is essential. It doesn’t mean you never acknowledge your faults – just the opposite. It’s about acknowledging your failures and struggles, and being kind to yourself as you work through them without judging yourself along the way.
With that in mind, let’s cover a few of the easiest ways to show yourself compassion. It’s easier than you might think to strike a healthy balance between acceptance and self-improvement.
Stress is unavoidable. It’s a part of everyday life. A little bit of it can actually be a good thing. But, excess stress can cause you to feel overwhelmed, and can break down your mental well-being. The more overwhelmed and stressed you feel, the easier it will be to take your failures out on yourself and let those negative intrusive thoughts take hold.
While you might not be able to completely get rid of stress, there are things you can do to fight back against it every day, including:
Self-care is a fantastic way to de-stress while reminding yourself that you’re valuable. Even something like cooking a healthy meal for yourself can go a long way. Plus, some foods are even better for your stress levels, including fruits with vitamin C, unrefined carbohydrates, and foods with omega-3 fatty acids. By cooking with foods that you know are good for you, you’ll feel better about yourself and more likely to treat yourself with kindness and care.
It might sound strange, but self-compassion doesn’t have to be something you foster on your own. Whether you’re trying to heal from something or you’ve always had a hard time being kind to yourself, one of the best ways to discover your value and learn how to love yourself is to spend time with the people who truly care about you.
When you try to live life on your own, you’re going to end up facing challenges that are nearly impossible to handle. When you “fail” or experience setbacks, you’re more likely to criticize yourself, and even be cruel when it comes to those failures. Being alone allows your thoughts to wander. If you’re prone to negative self-talk, depression, or anxiety, spending too much time alone can cause those negative thoughts to completely take over, and you might start to believe things about yourself that really aren’t true.
Not only will a support system help you through those hills and valleys, but they’ll remind you how great you are along the way. It’s not about stroking your ego or making you feel good. It’s about helping you recognize that you deserve kindness and compassion just as much as anyone else. You are worthy of that kind of love from yourself. Sometimes, it takes being around others to help you realize that.
Never underestimate the power of a good cry.
Multiple studies have shown that there are real benefits to crying, even if whatever might cause you to cry usually doesn’t feel good. Crying is a self-soothing practice. It releases oxytocin and endorphins in the brain – chemicals that are designed to make you feel happier. These chemicals also promote healing, both mentally and physically.
Have you ever cried over something and then felt a sense of relief afterward? That’s not a coincidence. The negative situation didn’t magically disappear, but crying about it helped you find a release.
Crying is also good for your overall health. Some of the biggest benefits include:
Crying can be exhausting. You might feel like you should take a nap after letting your feelings out that way. But, that exhaustion really stems from the emotions you’ve been trying so hard to keep in for too long. A good cry can help you become more in tune with those emotions. You’ll recognize that they’re very real, worthy of acceptance, and important to work through. As a result, you’ll also see the importance and value of your emotions and you’ll be less likely to judge yourself.
Showing yourself compassion doesn’t have to be complicated. Start treating yourself as someone you love, and you might be surprised by the results.
“Each time we exhale, the world ends; when we inhale, there can be, if we allow it, rebirth and spiritual renewal. It all transpires inside of us. In our consciousness, in our hearts. All the time.” Tom Robbins
Stop what you’re doing for a moment––well, after you read this––and close your eyes. Place one hand over your heart and one hand on your belly. Exhale everything out and take the biggest inhale you’ve taken today. Inhale the possibility that you can change the way you’re feeling right now. Inhale and trust you can renew your spirit by tuning into your heart.
We’re here with a gentle reminder that yoga is one of the most powerful tools for regenerating your body, your mind, and your spirit. No matter what style of yoga you love to practice, the emphasis on conscious breathing helps to uplift your spirit. Pranayama, or breath control, coupled with mindful movement shifts your awareness inward and reminds you how perfect you are inside.
When we build our strength and balance from the inside out, we’re better able to handle whatever the external world sends our way. And, let’s face it, with everything happening in the world today, it’s easy for our emotional well-being to be in a state of flux. Yoga can help regulate the roller-coaster ride!
Ask yourself how you’re doing today. Check in with your mental and emotional health. Are you filled with joy? Contentment? Optimism for the future? If not, yoga can help you shed repetitive negative emotional and mental patterns, which fortify your inner strength and shift your perspective. Sometimes the slightest adjustments can yield the greatest benefits. Simply spending a little more time on the mat is all it takes to tweak your outlook.
This week we’ve got four classes sure leave you feeling refreshed. You’ll boost your mood, increase your energy, improve your sleep, stimulate your digestion, and be your most vibrant. If you’re not feeling your best, you’re missing out on this one beautiful life we have to lead.
Regenerating Vitality: Flow - Caitlin Rose Kenney
Gentle Renewal Flow - Jackie Casal Mahrou
Reset Refuge: Thrive and Shine - Elise Fabricant
Yoga Alchemy: The Axis - Mark Morford
“Almost everything will work again if you unplug it for a few minutes, including you.” – Anne Lamott
Every time your tablet, phone, or computer fails to function properly, experts will advise you to flip the switch off and wait. Most times, that momentary unplugging fixes the issue. When you slow down and shift your focus inward, even for a short time, you’re refilling your well and benefiting your nervous system. Yoga is an incredible way to reset your mind, body, and spirit.
Simply by unrolling your mat for practice, you’re eliminating distractions and choosing self-care. All types of yoga will do the trick, but slower styles like Slow Flow, Yin, Gentle, and Restorative allow you to dive even deeper. Slower paced classes emphasize longer holds in postures, which gives you the opportunity to settle into stillness. When all you’re required to do is focus on your breath and experience how each shape feels, it’s easier to dig into your emotions and thoughts. You’ll have the time to sit with and process the feelings housed in your physical body.
A Slow Flow class might have half the poses of a Vinyasa Flow class. Yin and Restorative Yoga emphasize holding poses for longer periods, usually three to ten minutes per pose. If you’re accustomed to moving quickly or thrive in Power classes, you may find the pace challenging but you’ll develop more patience and clarity. These types of classes are excellent to cultivate mental discipline and prepare you for meditation. A slower yoga practice will help you find more mindfulness and aid you in savoring every day to the fullest.
The more stress you’re under, the more important it is to balance it out on the mat. If your day to day life feels like constant hustling and bustling, it’s probable that your adrenal glands are constantly overworked. So, instead of allowing your body to recuperate, you are in a steady state of “fight or flight mode.” Slower paced classes target your parasympathetic nervous system which helps you relax.
Take the time to try this week’s classes and see how calm and centered you feel!
Bite-Sized Yin - Elise Fabricant
Hip Opening Yoga Quickie - Jackie Casal Mahrou
Yin Yoga & Breath Work for Relaxation - Caitlin Rose Kenney
Mindful Motion for Healing - Shannon Paige
Who is ready to boost endorphins and create a strong, balanced body? This week, we’re focusing on how asana can help you grow physically strong. Sure, building muscle strength and endurance will help you feel better in your yoga clothes but being as strong as you can be is about how you feel more than how you look.
We’ve only got one body for this lifetime, and we have a duty to take care of it. Yoga will help you feel your best now and can play a major role in staying youthful and vital for years to come. Who doesn’t want to be that independent 80 year old out enjoying life fully, traveling, power walking, practicing yoga, spending time with friends and family? Longevity requires physical strength. Period.
Yoga Sutra 2:46 states the yoga posture should be a balance of effort and ease, or strength and softness. One of the primary benefits of building muscular strength and endurance is the ability to hold postures longer with proper muscular engagement. So, to maximize the mental and spiritual benefits of yoga, put in the physical work too. Yoga is one tool to keep you centered, balanced, mentally alert, and strong.
When we practice more vigorous styles of yoga and yoga/fitness fusions, we can quiet our minds and activate our digestive, circulatory, lymphatic, and endocrine systems. It’s a great way to shift from a sedentary period in our lives and reawaken our inner fire. By aligning ourselves with nature’s change in seasons, we boost our efforts and feel more connected with the world around us.
Whether you’re moving into Spring or into Autumn (Southern Hemisphere peeps, we see you!), it’s an excellent time to emphasize the physical aspect of yoga. It’s the perfect time to join YogaDownload on a two-week FREE Challenge designed to help you get strong. You’ll feel empowered, energetic, and lighter. And remember, yoga’s benefits are all connected. Classes that make you sweat and burn calories can aid in accessing yoga’s emotional and mental benefits.
Prioritize feeling great in your skin! We’re taking out the guesswork for you. All you need to do is roll out your mat and join our global yoga community every day for two weeks. Three different class options per day will provide something suitable for beginners to advanced yogis! Let’s get stronger together.
“The acquirement and enjoyment of physical well-being, mental calm and spiritual peace are priceless to their possessors.” ––Joseph Pilates
Pilates is an incredible exercise system which builds strength, stability, and flexibility in your core and spine while also developing mental focus and clarity. Before we dive into three reasons why you should consider incorporating Pilates into your fitness regime, we wanted to share the fascinating history behind the method originally called Contrology.
Joseph Pilates was considered a radical in his native Germany because of his teachings on the importance of physical exercise and mental discipline. He created an exercise program during World War I and he helped injured soldiers rehabilitate. In the 1920s, Pilates worked with boxers in Berlin to help them develop endurance and stamina until the Nazis approached Pilates to train the German military police.
Pilates chose to immigrate to America and opened his Pilates Universal Gymnasium in New York City. He created the Universal Reformer and other apparatus like the Wundachair and Cadillac. Famous dancers like George Balanchine and Martha Graham studied with him to rehabilitate their injuries and build strength.
You don’t need equipment for mat Pilates classes, so they are great for a home practice. Pilates has six primary principles: centering, concentration, control, precision, breath, and flow. Like yoga, it is a mind-body modality. Here are a few of the primary benefits:
1. A Powerful Core: The method focuses on what Joseph Pilates called the Powerhouse. In class, you’ll focus on effectively engaging the deep muscles of your core with precise, controlled movements. Most exercises are initiated from your center, which includes not just your abdominals, but your back and glutes. Pilates focuses on building and maintaining flexibility of the spine. It’s a great way to create excellent posture and prevent lower back pain.
2. Overall Balanced Strength and Flexibility: Pilates’ focus on posture and alignment help you develop a physique that is balanced, powerful, and limber. You’ll learn more about proprioception (awareness of where your body is in space), feel more graceful and comfortable in your body. Different exercises like the Double-leg stretch emphasize core stability, while others highlight strength and mobility, like the Roll-Up. Pilates works not just the large muscles like the hamstrings and quadriceps, but also the smaller accessory muscles which act like a girdle to streamline your limbs.
3. Enhanced Mental Focus, Clarity, and Calm: The emphasis on controlled movements combined with mindful deep breathing help create a clear, calm mind. Pilates emphasizes breathing synchronized with movement––inhaling through the nose and exhaling through the mouth. As a result, when you complete a Pilates class, you not only feel physically strong, but mentally sharp.
Pilates is a fantastic complement to your yoga practice. Ready to start? In addition to this week’s classes, we’ve got several Pilates classes and programs for students of every level. Check them out:
Quick Pilates Break - Claire Petretti Marti
Mad About Core - Jessica Oldfield
Pilates-Yoga Fusion - Cher Aslor
Tighten Your Core - Hayley Hobson
Here's a quick and easy recipe for a healthy and delicious vegan quinoa salad that can be made in just 20 minutes. It's perfect for a quick lunch or a light dinner.
This quinoa salad is crisp, delicious, and refreshing. It’s made simply with fresh cucumber, red bell pepper, red onion, chickpeas, fresh parsley and a honey-cumin olive oil and lemon dressing.
Ingredients:
1 cup quinoa, rinsed and drained
1 can (15 ounces) chickpeas, rinsed and drained
1 medium red bell pepper, chopped
1 medium cucumber, seeded and chopped
1 small red onion, chopped
1/2 cup fresh parsley, chopped
1/4 cup olive oil
3 tablespoons fresh lemon juice
1 tablespoon honey
1 teaspoon ground cumin
Salt and pepper, to taste
Directions:
In a medium saucepan, bring 2 cups of water to a boil. Add the quinoa and reduce the heat to low. Cover and simmer for 15 minutes or until the water is absorbed and the quinoa is cooked. Remove from heat, cover, and let the quinoa rest for 5 minutes, to give it time to fluff up.
In a large bowl, combine the chickpeas, red bell pepper, cucumber, red onion, and parsley. Set aside.
In a small bowl, whisk together the olive oil, lemon juice, honey, cumin, salt, and pepper, then set aside.
Once the quinoa is mostly cool, add it to the serving bowl, and drizzle the dressing on top. Toss until the mixture is thoroughly combined.
Serve immediately or chill in the refrigerator until ready to eat.
This quinoa salad is packed with protein and fiber from the quinoa and chickpeas, as well as vitamins and minerals from the fresh vegetables. It's a nutritious and delicious meal that can be made in just 20 minutes, making it perfect for busy weeknights or days when you're short on time. Plus, it's vegan and gluten-free, making it suitable for a variety of dietary needs.
Pilates is a popular form of low-impact exercise that focuses on strengthening the core muscles, improving flexibility, and enhancing overall well-being. It involves a series of controlled movements and breathing techniques that target specific muscles groups. It was developed in the 1920s by German physical trainer Joseph Pilates for rehabilitation purposes and has gained popularity in recent years as a highly effective form of exercise.
What health benefits can be obtained from Pilates?
Pilates offers many health benefits, including improved core strength, increased flexibility, improved posture and balance, reduced risk of injury, and enhanced overall well-being. It can also help to improve circulation, reduce stress and anxiety, and alleviate back pain. "Pilates can be very helpful in reducing chronic pain and improving overall spinal health," says Claire Marti, a certified yoga and Pilates teacher and top instructor on YogaDownload.
What areas of the body does Pilates target?
Pilates primarily targets the core muscles, which include the abs, back, and hips. It also targets the glutes, legs, and arms, leading to a full-body workout.
What are the different types of Pilates?
There are two main types of Pilates - mat Pilates and equipment Pilates. Mat Pilates involves performing exercises on a mat, while equipment Pilates involves the use of specialized equipment like the Reformer, Cadillac, and Wunda Chair. There are also different styles of Pilates, including classical Pilates, contemporary Pilates, and Stott Pilates, each with their own unique approach and techniques.
What types of equipment can be used in the various types of Pilates?
Equipment Pilates utilizes specialized equipment such as the Reformer, Cadillac, and Wunda Chair. The Reformer is a versatile piece of equipment that consists of a moving carriage and springs, allowing for resistance training and flexibility work. The Cadillac is a larger piece of equipment that allows for a wide range of exercises and movements. The Wunda Chair is a compact piece of equipment that can be used for a variety of exercises and is particularly effective for core work.
Is Pilates good for physical therapy?
Yes, Pilates is often used in physical therapy as a form of rehabilitation for injuries and other medical conditions. The exercises can be modified to suit individual needs, making it a safe and effective form of rehabilitation. Pilates can also be used to alleviate chronic pain, improve mobility, and enhance overall well-being.
Can Pilates help you get toned?
Yes, Pilates can help to tone and strengthen muscles throughout the body. The exercises target specific muscle groups, such as the core, glutes, and arms, leading to increased muscle definition and tone.
Should I try Pilates?
Pilates is a highly effective form of exercise that offers numerous health benefits. It can be performed by anyone regardless of age or fitness level and can be tailored to suit individual needs. Whether you choose to do mat Pilates or equipment Pilates, there are many options available to help you achieve your fitness goals, including a variety of online mat Pilates classes and programs here on YogaDownload. So why not give Pilates a try and experience the benefits for yourself!
The summer is quickly approaching, and that means it’s time to take a relaxing and accessible vacation to your favorite domestic or international destination. If you’re a person with a disability, you may need to make some extra arrangements to ensure that your trip is fun and successful and that you can stay healthy along the way.
Here are some tips for proper packing, ways that you can stay safe during your trip, and how you can incorporate some exercise along the way.
To have a successful trip, you need to start planning and preparing before you even load the car or purchase your plane ticket. If your enjoyment at this destination requires certain accessibility options, then research ahead of time to ensure that your hotel or attraction has what you need.
These days, it’s becoming easier for everyone to travel because many tourism businesses have learned the importance of accessibility, and they know that if they don’t make the proper adjustments, they’ll lose business. That’s why many tourist destinations are adding components that promote easier access, such as ramps, elevators, and wide doorways. Many establishments are also implementing strategies to help with sensory access by providing braille menus and audio guides. Before you book your trip, ensure that your destination has what you need to get around and enjoy your time.
If you have a disability and you need to fly to your destination, you may be concerned that the hassle isn’t worth the effort. However, things have changed drastically over the years. The fact is you have rights when you board a plane, and one of them is the right to ask for accommodations that may make your travel safer.
It is important to think about these rights when you’re packing for your trip. In addition to bringing your pill organizers and electric devices, if you use a wheelchair, you’ll need to weigh the pros and cons of bringing it along. While it may be convenient when you get to your destination, getting it there can be a struggle.
Know that airlines are required to provide assistance as you navigate through the airport, including providing a wheelchair. Research your destination to see if you can rent a wheelchair once you get to your final destination. If you can, you may be able to leave your personal wheelchair at home.
Once you arrive at your destination, it’s important that you continue to make your safety a priority. Regardless of your disability, practice the self-care and health practices that are necessary for your overall wellness. These include drinking plenty of water to avoid dehydration, getting at least seven hours of sleep every night to avoid jet lag and overall discomfort, and continuing to eat a balanced diet during your trip.
You may not realize it, but just the fact that you are on vacation is good for your health. When you travel, you are more likely to get out into the fresh air, which is great for your body and your mental health. When you’re on vacation, your stress can melt away, and in turn, you could have lower blood pressure and a reduced risk of heart disease. Plus, taking a trip allows you to get away from work and the pressures it can bring, so you have a reduced chance of experiencing burnout.
Even though vacation can be good for you, it is still important to be prepared for anything, and part of that is knowing how to find healthcare if an emergency were to occur. If you are traveling within the U.S., things may be a bit easier. Research to see what hospitals and urgent care facilities are near your hotel, and check if your insurance will be good at that location.
If you are traveling internationally, consider bringing a letter from your healthcare provider that explains your disability, just in case there is a language barrier. If you have any questions, consider contacting the U.S. State Department or embassy in that country to get reliable information about nearby services.
The best way to ensure a safe and healthy trip is to incorporate elements of exercise into your daily routine. If your condition allows, you can get that exercise by walking from your hotel to the beach or to the local shops. Take advantage of the swimming pool and swim a few laps. Swimming is a great way to fit in your required cardio in a fun way. Plus, swimming has also been found to help with arthritis and mental health, and it can reduce the risk of chronic illness.
Yoga can also do wonders for an aching body, and you can engage in yoga easily during your trip. If possible, lay out your mat in your hotel room and do some of your favorite stretches. You can even complete some relaxing neck and shoulder exercises while sitting on the plane.
There’s also adaptive yoga, which is accessible to everyone because it can be modified to your specific needs, which makes it ideal for those people with physical disabilities. By practicing adaptive yoga, you can work on your balance, improve your daily functions, and help your overall quality of life. If this type of yoga helps you, then consider finding a class near your vacation destination.
With proper planning and a bit of research, you can have the perfect vacation getaway. Consider these tips, and make it an adventure to remember!
When we consider asana (postures), we often think first about creating flexibility in the muscles. But yoga also positively impacts connective tissue. Think about when you peel an orange and there’s all that spongy, stringy white stuff between the peel and the fruit. Yes, that’s what our bodies’ network of ligaments and tendons a.k.a. fascia can be compared to––or maybe even a spider web–– supporting our bones, joints, organs, muscles and nerve fibers.
If you neglect tending to your fascia, your mobility can become severely limited. We have millions of nerve endings in our connective tissue so injuries can stop you in your tracks. Myofascial lines include the superficial back line (SBL), the superficial front line (SFL), the lateral or side body, the Spiral line (SL), which loops around the body, and the Arm lines (AL) which include the shoulders and arms. It’s important to address your entire body to stay aligned and balanced.
Improper posture, sitting too much, and simply growing older can result in tightness, pain, and serious complications. In fact, many soft tissue injuries occur in the fascia as opposed to the muscles. To prevent injuries, it’s vital to maintain and even increase healthy connective tissue. Yoga can complement Myofascial Release therapy by helping keep your fascia healthy.
Yoga helps but when you need more intensive treatment, it’s time to try Myofascial Release therapy. This therapeutic modality refers to the technique of applying gentle pressure on ‘trigger points’ to release tension in the fascia. Foam rollers and balls are effective tools to prevent and soothe pain.
So what type of yoga helps the most? All kinds! A Vinyasa flow class will help keep all your myofascial lines supported. Yin yoga, with its long holds and soothing pace will also help calm your nervous system and encourages you to relax. Poses like Downward Dog emphasize the posterior (SBL.) Standing, sitting, and supine twists are great for the spiral lines (SL.) Backbends like Bridge pose and Wheel open up your front body (SL) and Half-pigeon is great for your lateral (side) body.
This week, we’ve got four classes to get you started on your journey to go deeper than the surface and address your connective tissue!
Myofascial Release: Pelvis to Outer Hip - Geenie Celento
Quick and Easy Yoga for a Busy You - Elise Fabricant
Strengthen, Protect & Heal the Lower Back - Desiree Rumbaugh
Yoga Therapeutics for Shoulders & Upper Back - Deb Rubin
“Keep a little fire burning; however small, however hidden.” Cormac McCarthy
Whether you’re in the thick of winter, trying to keep warm until the leaves re-emerge on the trees, or if you’re in the other half of the world where the summer sun is heating your skin, it’s important to keep your inner fire burning. Our lives are created from the inside first, so join us this week for some classes designed to stoke your inner flame and boost your energy and confidence.
In our subtle body, the Manipura (navel) chakra is the home of our fiery willpower. Located in our solar plexus, the Manipura chakra is associated with the heat of self-confidence, ego, and self-discipline. You’ve heard the phrase “fire in your belly” right? Through various Asana (posture) and Pranayama (breath techniques) practices, you can energize your center, strengthen your core and spine, and boost your sense of self.
Twisting postures like Parivitta Trikonasana (Twisting Triangle) and core strengthening postures like Navasana (Boat Pose) will stoke your inner fire and build strong muscles and protect your spine. Focusing on building your power center is an excellent path to minimizing self-doubt and trusting your instincts.
Did you know that 70% of your immune system is in your gut? Healthy digestion is key to staying healthy and energized. Many asanas, like twists, core strengtheners, and backbends, stimulate the internal organs and ensure your body is processing fuel in an efficient manner. When your prana is flowing freely through your system, you feel more light, clear, and free.
By stimulating the Manipura chakra, you can learn to trust your feelings and build your self-confidence. Pranayama techniques like Kapalabhati breathing will stimulate your inner fire. Using meditation and mantras like, “I am strong” or “I create the life I desire” will boost your belief in your strength and abilities. Manipura chakra is the location where we can stoke the energy to manifest our desires. It is important to stay in touch with our center and keep our inner flame burning.
This week, flip the switch and brighten your inner light with these great new practices!
Quick Warming Flow - Claire Marti
Sweaty Warming Flow - Lila Whiting
Build Your Inner Fire - Pradeep Teotia
Classic Hot Yoga Series - Cicily Carter
The way you present your body has a massive impact on your mental health and overall well-being. Even subtle changes to your wardrobe can help you feel confident and content in your own body.
A positive body image can help you appreciate your flaws, too. This is important if you’re trying to better manage your weight or are partaking in yoga to improve your overall health. Wearing the right clothes at the right moment will allow you to breathe deeply into your poses without worrying about what other people think.
Unfortunately, most yoga clothing brands are made for models rather than folks with full-time jobs and plus-size bodies. That said, you can still learn to love the clothes you wear and improve your body image by making a few strategic changes to your wardrobe.
Switching up your wardrobe is a great way to freshen up your look and rebuild your self-confidence. Your clothing and mental health are intrinsically connected as the clothes you wear allow you to express your creativity and boost your confidence. Clothes that suit your body shape can help you overcome body dysmorphia and may even improve your mood.
When shopping for a new set of clothes, look for clothes that align with your overall style but are cut to suit your body shape. If you’re feeling anxious or feeling low, consider picking up some blue shirts and yoga shorts. Blue is associated with calm and can help you recenter yourself before your next practice.
Making a wardrobe change may help you overcome depression, too. Poor body image can lead to feelings of depression, as you’re likely to fall into a cycle of self-loathing when you don’t like the way you look. You don’t have to break the bank either. Instead, try to buy clothes that reflect your values, suit your body as it is today, and pair well with the elements of your body image that you like.
The clothing you wear while working up a sweat must be both durable and breathable. There’s nothing worse than feeling a sweaty shirt stick to your skin while you’re in Shavasana. However, choosing the right blend of athletic wear for you can be a real challenge.
If you’re worried about how your body looks while working out, take comfort in the fact that no one is looking at you. They’re far too busy focusing on their own down dogs and warrior poses. That said, you can make some strategic purchases to help you feel at your best while you exercise.
If you want to lose weight, consider purchasing a few undershirts that you can wear beneath your normal workout clothes. Tight-fitting undershirts can keep you from worrying about exposed skin and are remarkably comfortable considering their close fit.
If you’re looking to gain weight, consider longer pants and shirts. Longer garments that cover up your limbs can help you focus on the elements of your body image that you take pride in. Over time, ditch the long-sleeve shirts and try to focus on loving your body.
It’s important to remember that your clothing should support your weight management journey rather than hinder it. Buy clothes that eventuate the traits you love most about yourself, but try to focus on accepting your body as it is. This will boost your confidence in the long run and ensure that you can maintain a healthier lifestyle for years to come.
Refreshing your wardrobe is a great way to boost your confidence and find clothes that support your body type. However, you may feel a twinge of guilt when purchasing a new wardrobe, as many sports clothing brands use unsustainable materials to produce yoga pants, sneakers, and training tops.
Skip the guilt and buy clothes that are both sustainable and support your body image. Lookout for athletic slow fashion items from reliable, trusted brands. If you’re worried about the ecological cost of a new wardrobe, dig a little deeper into the clothing and learn about the materials that are being used to create your new clothes.
Consider purchasing neutral-toned clothing. Neutral-toned clothing is in fashion right now, and pairs well with anything else in your wardrobe. Look out for white shirts, gray pants, or beige yoga mats. These staple items can be partnered with all of your favorite clothes, meaning you can wear more of your wardrobe with items that make you feel great.
Your clothes have a massive impact on your body image and confidence. The right set of workout clothes can motivate you to push through a challenging workout and ensure that your focus remains on the flow you’re in. A fresh wardrobe may help improve your mental health, too, as the clothes you wear can improve your self-esteem and help you feel proud when you look in the mirror. Just be sure to buy sustainably sourced items where possible, and try to stick to neutral tones if you’re buying a whole new set of yoga pants, mats, and tops.
Loving yourself means embracing and accepting who you are, including all of your strengths, weaknesses, and imperfections. It means recognizing your worth and valuing yourself as a person. Feeling self-love is essential to our overall well-being and happiness, as it provides a positive foundation for our relationships with ourselves and others.
Self-love is important because it affects every aspect of our lives. When we lack self-love, we are more prone to engage in negative self-talk, compare ourselves to others, and participate in self-destructive behaviors. On the other hand, when we have a strong sense of self-love, we are more confident, resilient, and better equipped to handle life's challenges.
How Self-Love Will Benefit You The benefits of learning to love yourself are numerous. For starters, it enhances our self-esteem and confidence. When we love ourselves, we are more likely to believe in our abilities and take risks, which can lead to new opportunities and personal growth. Additionally, self-love promotes healthy relationships, as we are less likely to tolerate mistreatment from others and are more likely to attract positive, supportive people into our lives.
Learning to love yourself can improve your life in powerful ways. When you love yourself, you are more likely to take care of your physical, mental, and emotional well-being. You are more likely to engage in healthy behaviors, such as exercise, a balanced diet, and adequate sleep. Furthermore, self-love leads to a more positive outlook on life and increased resilience in the face of adversity.
What Does it Mean to Have Positive Self-Talk? Positive self-talk refers to the words we use to talk to ourselves and the thoughts we have about ourselves. Negative self-talk is characterized by self-criticism, blame, and doubt, while positive self-talk is characterized by self-compassion, self-encouragement, and a growth mindset.
Turning negative self-talk into positive self-talk is a gradual process that requires time and effort. The first step is to become aware of your negative self-talk and recognize the patterns and triggers that lead to it. Once you are aware of your negative self-talk, you can start to challenge it with positive affirmations. For example, if you catch yourself saying "I'm so stupid," you can replace it with "I am continually learning and growing."
Here are some other tools you can use to develop positive self-talk and a healthy self-image:
What If I Have High Expectations for Myself?
Developing positive self-talk isn’t doesn’t mean you can’t still have high expectations. But learning to accept yourself while striving for improvement is a delicate balance. It's important to recognize you are worthy and deserving of love and respect, just as you are. At the same time, it's also important to set goals and work towards self-improvement. The key is to approach self-improvement with a growth mindset, focusing on the process of learning and growth, rather than perfection.
With practice and persistence, you can cultivate a healthy relationship with yourself, characterized by self-love, self-acceptance, and a positive self-image. Learning to love yourself and develop positive self-talk can significantly improve your life - you can build greater self-confidence, resilience, and overall well-being.
You live most of your life inside your head, so make it a peaceful and positive place to be!
To truly love yourself takes a lot of work! We all have ingrained emotional wounds and patterns developed over a lifetime which can mire us in patterns of self-doubt, self-criticism, and lack of self-love. Yoga is one path to release what’s holding you back from what is preventing from loving and respecting yourself.
No matter who you are and where you are on your journey, you are worthy, valuable, and lovable. And accepting and loving yourself just as you are is the first step to giving and receiving love from people in your life. You don’t have to look a certain way, make a set amount of money, or achieve Olympic goals to deserve love.
Every single person has emotional wounds and scars. Often, we don’t deal with difficult situations in real time. Many of us swallow our anger or hurt and if we don’t process our emotions, they end up stored in our tissues. You’ve probably heard yoga teachers discuss how we store past trauma and pain in our hips while they hold you in half-Pigeon pose for five minutes. Maybe some harsh words from a parent or criticism from a partner occurred years ago but still create tightness in your body.
These negative feelings contribute to us feeling stuck in patterns of unworthiness. Who needs or wants that? Take some time to heal your inner child and release what may be preventing you from appreciating just how amazing you are––in this moment. Move, flow, breathe and set intentions to love yourself because you deserve it. Yoga helps because it provides the space to filter out external distractions and shift your awareness inside.
Mindful practices like yoga and meditation create opportunities to take care of yourself and give thanks for all that you do have in your life. Ahimsa, one of the Yamas from Patanjali’s eight-limbed path, teaches us to practice non-violence and be kind to ourselves and all around us. Santosha, one of the Niyamas, teaches us to be content with ourselves in the moment. Quieting the noise from outside helps us nurture our heart, mind, and spirit.
We’re here to make it easier with four awesome classes designed to remind you you’re worthy and loveable. Take this time for yourself because you deserve it!
Heart Opening Flow - Keith Allen
Empowerment Flow 2: I am Worthy - Jackie Casal Mahrou
Love Thyself, Heal Thyself - Christen Bakken
Love More Flow - Kristin Gibowicz
People are like stained glass windows. They sparkle and shine when the sun is out, but when the darkness sets in their beauty is revealed only if there is a light from within. Elizabeth Kubler-Ross
What do you think first when you hear about learning to go deeper in your yoga practice? Mastering an advanced asana or standing on your head for five minutes or “fill in the physical achievement here?” Sure, working consistently toward your edge in yoga is valuable and for many is as deep as they care to go in their practice. That’s fine! But this week, we’re delving beneath the surface of the physical body and connecting to something deeper.
When we shift our awareness away from the external and tune in to our thoughts and emotions, we are cultivating our awareness of our authentic self. Yoga is an opportunity to slip off the masks we wear and trust and love who we are at our center.
Many esteemed yoga scholars teach that we’re all born with a bright light within ourselves, and it is through life experiences and choices that our beacons dim. Difficult family life, trauma, and choices against our natural instincts can all weigh us down. Then, we’re no longer living according to our true values and desires. With consistent yoga practice, you can systematically shed each layer, like a snake sloughing its rough skin to reveal the shiny new underneath.
This transformation into the best version of yourself takes dedication and effort. Learning to love and accept yourself exactly the way you are is challenging. We’ve all internalized criticism and disappointment and over time other people’s judgments have shaped our view of ourselves. Who doesn’t remember a sharp critique from childhood or massive failure from last week? Don’t allow these factors to become a part of you forever.
When you work to connect to your own heart and mind, you can release attachment to negativity and trust you are perfect inside. Your light is there, waiting to be uncovered and shared. Only when you connect to your own spirit can you truly connect with others and the universal energy.
This week, take the time to polish off some of the dirt obscuring your beautiful, individual light. Dive in with us and connect with your deepest self.
Devotion Intensive V: Spinning Warrior - Mark Morford
Yin Yoga: Head and Heart - Kylie Larson
Flow into Presence - Jackie Casal Mahrou
Backbends for Dusting of the Heart - Caitlin Rose Kenney
Whether you slept wrong, overdid your workout, or are under major stress, pain and tension often manifest in your neck and upper back. In an ideal world, you’d have your massage therapist at your beck and call to knead out the knots. Most of us aren’t in the position to afford daily massages but we can manage or eliminate tension with yoga.
This week we’re focusing on ways to create space and balance in the upper back, neck, and shoulders. Many of us work in front of a computer and spend leisure time hunched over phones and tablets. This position, if not balanced out with proper stretching, results in improper posture, muscular and spinal imbalances, and pain. A few simple yoga poses can help you maintain a healthy spine and prevent future tightness and issues.
As you’ve likely heard in yoga class, our mind and body are inextricably linked. They work together. Feelings of anger, frustration, and despair––if not processed––will manifest as physical imbalances or pain. We store our feelings in our tissues, which is why in certain postures you might start crying or even laughing. Through mindful breath and movement, we can release the emotions and begin the healing process.
Often, pain in this area of the body can be traced to emotional and mental stress. Pain in the upper back can come from feeling a lack of emotional support from significant people in your life. If you can’t trace the pain to something physical, turn your focus inward and ask yourself what could be causing the pain? Insecurity? Anger? Lack of control at work or at home?
Emotional issues associated with subtle body imbalances can manifest as physical pain. This area of the upper body houses the Vishuddha (Throat) Chakra and Ajna (Third Eye). The Vishudda Chakra is all about honesty, authentic expression, and your relationship with yourself. Are you speaking your truth? If you are repressing your true beliefs and feelings, you could experience tension in your neck and shoulders. The Ajna Chakra is known as “Command Central” where your innate knowledge resides. If you’re not trusting your sense of intuition and your ability to see reality, headaches can result.
No matter the cause of stress and tension in your upper back, neck, and shoulders, we have the solution! Try one of these specially designed classes and start relieving tension today:
Neck, Shoulders and Back Therapy - Elise Fabricant
Yin for Your Upper Body - Erin Wimert
Deep Release for the Neck and Shoulders - Dana Hanizeski
Muscle knots can hit you at any point after a workout. For example, after a strenuous upper-body workout, you might wake up feeling a tightness in the back of your shoulder blade. Upon investigation, you may feel a small knot, which is tender to the touch, and slightly painful when you move it. If you recognize this situation, you might be wondering how you can avoid muscle knots in the future. But first, it’s useful to understand - what exactly are muscle knots and how do they develop?
A muscle knot is also known as a myofascial trigger point. This is a small clump of inflamed tissue in the muscle and fascia (the thin layer of connective tissue that surrounds the muscle). A muscle knot is typically caused by damage to the muscle, even if it is minor, which leads to inflammation. These knots can limit your range of motion and cause pain during different movements. Unlike other medical conditions, muscle knots do not show up on scans, and their exact physiological mechanisms are still being studied.
Myofascial trigger points tend to develop when a muscle is irritated by a new or more strenuous than your bodies’ usual repetitive motion. For instance, during an intense workout, the muscles that are stressed the most are more likely to develop knots. Similarly, if you introduce a new movement pattern to your daily workout, you may notice knots in the muscles that have been asked to do new work. For example, if you are used to just lifting weights and then add running to your routine, you may notice knots in your calves as they are doing a lot of new work that you are not used to yet.
It's not just athletes who are prone to muscle knots, however. People who sit at a desk all day and are consistently hunched over their computers may also develop knots in their upper back and shoulders. This is because holding one position for hours places stress on the muscles and can result in knots developing.
So, how do you get rid of muscle knots? The good news is that the solution is often as simple as waiting. It takes time for the muscles to recover from stress, and usually within a week or two a muscle knot will resolve on its own. In the meantime, there are ways to speed up the recovery process.
One option is to get a massage, which can decrease the tautness of the fascia and muscle in the affected area and increase blood flow. Another option is dry needling, where a thin needle is injected into the trigger point to break up the tissue and increase blood flow. Electrical stimulation is yet another option that can help alleviate muscle knots.
If you prefer more cost-effective solutions, stretching is a great place to start. If you typically sit in an awkward position all day, stretching can be particularly beneficial as it can help alleviate some of the tension in your muscles, preventing the accumulation of muscle knots. For example, after sitting for a while, doing simple shoulder rolls and neck rotations can help reduce the tension in those muscles.
Another option is self-myofascial release, which is similar to massage and can be done at home using a foam roller, rolling device, or a hard ball. For instance, if you have knots on the front of your thigh, you can lie on a foam roller and gently roll your leg back and forth on it. This way, you can control the pressure and work within your own pain tolerance, making it a comfortable way to alleviate myofascial trigger points.
Yoga can also help in alleviating pain if you have persistent muscle knots. Poses such as sphinx, sun salutations and seated twist can help to relieve pain, especially in the back of the neck. Remember to breathe deeply to help deepen the stretch. You might need to practice yoga and do these stretches for a couple of weeks to get rid of stubborn muscle knots, but once the pain is gone, less frequent practice can sustain your results.
In conclusion, muscle knots can be a minor annoyance, but they are nothing to worry about. By being consistent with exercise habits and moving throughout the day, you can help prevent knots from developing in your muscles. If you do notice knots, simple stretching or self-myofascial release will help you feel better in no time.
By Amy Cavill
How is your inner dialogue? Would you talk to your best friend or a stranger the way you speak to yourself? Often, we are more critical, judgmental, and hard on ourselves than we are with others. If this sounds familiar, it may be time to work on developing a deeper sense of self-compassion. Yoga can help.
Compassion means “to suffer together.” According to Greater Good magazine, among emotion researchers, it is defined as “the feeling that arises when you are confronted with another's suffering and feel motivated to relieve that suffering”. In other words, you aren’t simply empathizing with a person’s suffering, you want to help alleviate it. Self-compassion simply means turning that kindness inward and treating yourself with the same care you would treat others. Many of us find this practice more difficult to implement but it’s vital to be loving to yourself before you can truly be loving to others.
According to the Yoga Sutras, one of yoga’s primary tenets is Yoga Sutra 1.2 Chitta vritti nirodaha, which translates as learning to direct your attention where you want it to go without distraction. When you begin to master your thoughts, you can shift your perspective to embrace positive thoughts and minimize the negative ones. You are what you do, so when you choose to do something different, you will become different. Notice when you’re being harsh with yourself. Pause and reframe your initial negative self-talk.
Cultivate the first Yama of the eight-limbed yoga path, Ahimsa. Ahimsa means non-harming or non-violence. Choose to treat yourself with kindness and gentleness when you’re going through challenging times. Instead of self-blame or despair if you’re fired from your job or break up with a partner or friend, take the time to soothe yourself, like you would your best friend. Look in the mirror and talk to yourself the same way you would comfort a loved one.
This week, focus on self-compassion and see how much more resilient, strong, and supported you feel. In the words of Miley Cyrus’s latest song, Flowers: "I can love me better (than you can), baby. Love yourself!"
Yoga For a Great Full Heart - Claire Petretti Marti
Flow From Compassion to Creation - Dia Draper
Heart of Hanuman: Making the Leap Into Compassion - Alanna Kaivalya
Breaking the Heart Wide Open - Channing Grivas
According to the AAFP, about 4-6% of people struggle with seasonal depression. Another 10-20% have mild cases of Seasonal Affective Disorder. If you tend to get the “winter blues” or feel down this time of year, it’s important to know the difference between depression and SAD, and how you can combat either one.
Let’s take a closer look at some of those differences, as well as the common symptoms of SAD. When you have a better understanding of what you’re dealing with, it’s easier to take charge of your well-being and fight back against it.
We’ll also cover some effective ways you can combat SAD, and potentially end up enjoying the cold winter months for the first time in years.
SAD vs. Depression
The biggest difference between Seasonal Affective Disorder and depression is that SAD is a specific type of depression that typically only occurs once a year. You might struggle with other triggers that lead to depression throughout the year, but SAD is very specific and tends to start wreaking havoc on your well-being around the same time each year.
Most people start to experience SAD symptoms in the fall, and they typically last all throughout the winter.
Depressive episodes, on the other hand, can occur at any time throughout the year. If you’re already struggling with depression caused by other sources, Seasonal Affective Disorder can make your symptoms worse. If you don’t tend to deal with depression throughout the year but start to feel both helpless and hopeless as the weather turns colder, it’s likely you’re experiencing SAD.
Doctors are still trying to learn more about SAD and what exactly causes it. A lack of sunlight is believed to be a major factor. The shorter, darker days can have a negative impact on your circadian rhythms, changing your sleep patterns. Melatonin (a hormone associated with healthy sleep) and serotonin are closely linked, so erratic sleep patterns can have a direct impact on your mental well-being.
Common Symptoms of SAD
Some people have the “winter blues” and it’s not necessarily considered Seasonal Affective Disorder. It’s perfectly normal to feel a bit drowsier than normal when the days are shorter, or experience a low mood now and then when it’s dark and cold outside.
SAD is different, and far more extreme. Having a strong understanding of the symptoms of SAD will make it easier to identify quickly, so you can start fighting back against it or get the professional help you deserve. Some of those common symptoms include:
● Fatigue
● Depression
● Exhaustion
● Insomnia
● Appetite changes
● Mood swings
● Loss of interest
Dealing with SAD can make it difficult to get out of bed each day or keep up an interest in things you typically enjoy. You might start to withdraw from friends and loved ones and isolate yourself more frequently. Unfortunately, the more time you spend alone indoors, the worse your depression is likely to become.
It can be difficult to find the motivation to do almost anything. You know winter will eventually come to an end, but right now things seem hopeless, right? So, what can you do to fight back against those feelings and potentially experience some happiness and peace this season?
What Can You Do?
The silver lining about SAD is that there are many ways to fight back against it. If you’re really struggling with your mental health and you’re concerned that your depression is leading to extreme, intrusive thoughts, don’t hesitate to reach out to a therapist or mental health professional for help. There could be something deeper beneath the surface that is causing your seasonal depression to feel so extreme.
There are also things you can start implementing into your daily routine that can make a big difference in how you feel. Start by nourishing your mind and body each day. You can do that by:
● Eating well
● Exercising regularly
● Spending time outside when the weather is decent
● Reading more
● Spending time with your support system
It’s also important to focus on the present and find moments of calm and peace throughout the day. Deep breathing, mindfulness, and yoga can help with that.
In addition to adopting healthy habits throughout the winter, make sure your environment makes you feel safe, comfortable, and warm. A furnace tune-up can help to ensure you’re warm and cozy all winter long, and it can even lower your utility bills. You can also make your living space more inviting by decorating with more rugs, blankets, throw pillows, and candles. When you’re happy in your cozy home environment, you’re less likely to be focused on the darkness outside.
If you’re dealing with SAD, you’re certainly not alone. However, you also don’t have to struggle all winter long. The first step in fighting back against Seasonal Affective Disorder is recognizing that you have it, and then taking it seriously. Put these ideas into practice to feel better this season and beyond.
Do you have a mantra that guides your thoughts and actions? If you do, great! If you’ve heard the term but weren’t quite sure what it meant or how to utilize mantras, we’re here to break it down. The concept isn’t complicated but like most traditions, some guidance and explanation can help you personalize and integrate mantra into your daily life.
The word mantra derives from Sanskrit. Manas means mind and tra means tool. Mantra is a repeated word, sound, or phrase used to create calm, focus, and intention. Om is probably the most well-known mantra in the Western world and is considered the sound of the universe. It’s often invoked at the beginning and end of a yoga or meditation practice. Some mantras are repeated silently, some mantras are chanted with or without music, some mantras are phrases you tape on your bathroom mirror to remind yourself of your intentions.
Mantras can be used as positive affirmations to guide your life. Phrases like “I am worthy, I am loving, I am kind, fill-in-the-blank here” can be your personal mantras. In yoga and meditation, mantra is a systematic way to meditate and harness the power of your mind. Our minds are by nature busy and distracted. If we give our brain something to do––focus on repeating a word or phrase––it’s easier to quiet down and focus.
Here's one for you to try right now:
MANTRA MEDITATION: 15 MINUTES
Sit comfortably and close your eyes. If you’ve got a timer on your phone, use it. Remember, you’ll get distracted and that’s okay! Just keep returning your attention to the mantra.
What to choose as your mantra? Keep it simple and use only one word or a short phrase. Words like love, peace, calm, clear, or freedom work well. Choose a positive quality you’d like to experience more frequently.
We love the classic “So Hum” or “I Am” meditation because it instills self-confidence and who doesn’t need a boost of that? Also, when you inhale on the first word and exhale on the second, you naturally coordinate your breath. It helps your nervous system settle down and aids in getting focused.
Mantra is one of the most powerful tools in your arsenal. Training your mind to focus on what you want helps you feel your best, maintain a positive perspective on life, and manifest your dreams. Check out this week’s classes designed to help you do just that!
The Power of Mantra - Annie Coyle
Flow with a Compassionate Heart - Mary Baker
Mantra and Vinyasa - Alanna Kaivalya
Kundalini Shakti Meditation - Jeanie Manchester