1. Stay Hydrated
Think about those days when you don’t drink enough fluids, when you have too many cups of coffee or one too many glasses of red wine. Dehydration makes us feel terribly out of sorts, contributing to headaches, mood swings, and a host of other maladies. Sip on warm lemon water between meals to stay well hydrated in cooler months of the year.
2. Get Outside As Often As You Can
The pleasant sound of cute, little birdies chirping at dawn, the blazing midday sun, long walks through the park and jogging along tree-studded hiking trails – taking in nature or doing your daily dose of physical exercise outside is a surefire way to stay aligned with the rhythms of the universe.
3. Refrain from excessively watching television
Sitting on a big leather couch with your feet up on the coffee table while staring like a zombie at the boob tube as it blasts out less than mindful news reports leaves us feeling depressed, stressed and disconnected. Yoga teaches that everything we take in affects our consciousness so we want to make sure we’re exposing our minds to the good stuff. Read a book, cook a nice meal, do some yoga or meditate instead of spending hours in front of a TV.
4. Eat Only Whole Foods
Whenever you feel hungry, take a mindful pause and ask yourself, “am I really hungry in this moment?” If feeding your body with something nourishing is the truly mindful thing to do, then reach for whole foods only. Think grass-fed sources of protein, healthy fats, and green leafy veggies – these foods will feed you with the micronutrients your body needs for vitality.
5. Move your body daily
Refrain from sitting in front of a computer or other electronic screen all day long. Our bodies are designed to move, and to move mindfully. A nice, juicy yoga practice opens up the pranic body and leaves you feeling clear and calm, while also energized. If you need to go somewhere, walk or ride a bike. Moving your body in a mindful way adds much beauty and alignment to your days.
6. Be Totally Present When Engaging In conversation
You certainly don’t want to be thinking of the past or future or some imaginary far-off land while talking to anyone. Our relationships are vital to our well-being, and to nurture these relationships, we must practice presence as we engage. Make eye contact, listen, and bring your entire being to the conversation. Your loved ones will feel way more supported when you do.
7. Eat During Daylight Hours
Eating too much food late and night can leave you feeling groggy and ungrounded. According to Ayurveda, your digestive fires are strongest during midday and you should eat your largest meal at this time. Keep dinner light and save those late night dinner parties for special occasions.
And most important, have a whole lotta self-compassion with yourself and with others. At the end of the day, that’s the name of the game for a healthier, happier and more aligned life!
By Aimee Hughes N.D.
Aimee Hughes, ND, is a holistic health writer who has been traveling and exploring the world of natural health and wellness, yoga, dance, and travel for the past two decades. She is the author of a self-published vegan cookbook, “The Sexy Vegan Kitchen: Culinary Adventures in Love & Sex,” available on Amazon. Aimee is the lead writer and health consultant for the Yandara Yoga Institute in Todos Santos, Mexico. [www.yandara.com]
There was a time when I coveted the opportunity to teach at a Yoga Journal conference. It was considered the big show. Now, not so much. In fact, now that I have been making my living as a yoga teacher for the last 20 years, I can see how it’s not that great of a gig. Those conference rooms at the hotel with the carpeting, and the inherently “sampler” nature of a teacher presenting to a room of 60+ people, does not necessarily amount to the deepest of learning experiences or any kind of sustainable income. Maybe some inspiration and fun, and good promotion for sure, but certainly not the real nitty gritty of what teachers do and teach.
Yoga festivals are another story entirely. The scholarly or trade industry convention of conferencing has been swapped out for the arena rock model. It’s like in the the eighties when I used to go to Reggae festivals or to see a gigantic band like The Who and feel the rush and exhilaration of all those people together with shared purpose. And, more and more, the festivals are expanding into mini versions of Burning Man, where it’s not just yoga and music but all kinds of stuff wrapped up into one mind-expanding peak experience.
With both conferences and festivals, funding and marketing have always played a role.
Creating events like conferences and festivals have proven to be a sure fire way to generate a lot of publicity, income and awareness about the people and sponsors behind them. Even grassroots political demonstrations are finding greater success with group yoga practice than staging a sit-in or other forms of protest. The government of India itself decided to throw a global yoga event. News outlets just seem to love images of people doing yoga practice in large groups.
The appeal of mass yoga outings has not gone unnoticed by companies looking for innovative ways to market their products. We recently saw 10,000 people in Central Park, all dressed in white and carefully arranged on yellow yoga mats, practicing in the name of peace and the Lolë clothing line. The coverage of the event was a mix of condemnation among those who saw the entire thing as a corporate shill and marveling at the spectacle of so many people participating in a shared experience with positive intention.
My usual response to large-scale, corporate-sponsored, yoga events is to scoff. I'm highly distrustful of corporations in general. When a profit motive is not sufficiently tempered by a human being with a personal stake beyond just business, the trade-offs seem to suck all the soul right out of the thing. But if I take a moment to step away from my initial knee-jerk reaction, I can see how it’s not that cut and dry. Very often there is a lot of good happening right along with the crap.
The question is whether or not the corporate underwriting of yoga events and humanitarian causes sullies the outcome to a degree that it renders a net negative.
I’m sure that, for many, going to central park on a Saturday afternoon and practicing yoga with 10,000 other people must have been a truly amazing experience. I have felt the power of a group practicing together when it’s only ten people. I can only imagine what happens when you multiply that by a thousand. Does it matter that it also benefited a corporation? If it’s still a positive experience for those people, regardless of who may reap financial reward, who am I to take that away from anyone?
These questions aside, the thing that really messes me up about it is that if someone were to call me tomorrow and offer me a chunk of money to teach a yoga class to 10,000 people in central park, would I turn that down? Would I really say no to that opportunity because I consider it selling out to the man? I don’t think I could. It would be too unbelievable an experience to pass up, even if it was to a corporation's advantage. Of course, I suppose it depends on the corporation and what atrocities it might be responsible for, but I would probably take the gig and do it with as much integrity as possible given the circumstances. And I’m sure a lot of people would accuse me of selling out and I would have to take that heat.
Honestly, I don’t know what I’ll do if that call ever comes. But I do know that a large-scale event is not conducive to what I teach. Because for me, I don’t want my practice ritual to be so huge. I always remember having a hollow feeling the day after attending those Reggae festivals and rock shows. When you have such a peak experience, mundane life seems to become more pale in comparison. So, in a sense, I want my practice to be boring and uneventful. Much less exciting than the miracle of my daily existence. Spectacle can be a useful novelty but it’s not much to bank a life on.
By J. Brown
J. Brown is a yoga teacher, writer and founder of Abhyasa Yoga Center in Brooklyn, NY. His writing has been featured in Yoga Therapy Today, the International Journal of Yoga Therapy, and across the yoga blogosphere. Visit his website at jbrownyoga.com
To this day, one of my favorite holiday treats is my mom’s homemade chocolate peanut clusters. They’re made with all the ole fashion “good” (read bad!) stuff including sugar, dairy and preservatives. They’re seriously addictive and cause me to break out in a sweat (that’s my response to sugar)! If you don’t know how to identify your response to sugar, be sure to check out our Sugar Sensitivity Quiz here.
While I’m not shy about fully indulging my own personal 20% when mom busts out the peanut clusters at holiday festivities, I thought it would be fun to make a Conscious Cleanse-worthy chocolate cluster that would not only make mom proud, but one that would also keep my body healthy at the same time.
Enter Superfood Cashew Clusters!
These raw homemade chocolates are chock full of antioxidants and superfoods, making them equally worthy as a dessert or an in between-cleanse snack!
Our superfood line-up in this recipe includes raw cacao (of course!), maca, goji berries and cashews, giving these clusters superstar status in my humble opinion.
Packed with vitamins, minerals, antioxidants and fiber, this is one 80:20 treat that will make you think you’re “cheating.” In reality, there are much better ways to indulge your 20% (Almond Chocolate Chip Cookies, anyone?!) but if you’re like me and you want to “indulge” 100% guilt free, these Superfood Cashew Clusters are for you!
If you’re looking for more decadent 80:20 dessert recipes be sure to check them out here.
In the meantime, if you’re newly post-cleanse or just have a hankering for some chocolate, be sure to give these raw Superfood Cashew Clusters a try.
Do you have a favorite sweet treat that you want us to make over? Leave me a comment below.
With clusters of love,
Superfood Cashew Clusters
Yield: About 20 clusters
Ingredients:
⅓ cup coconut butter 3 TB. coconut oil ½ cup raw cacao powder ¼ cup maple syrup 1 tsp. maca powder 1 cup raw cashews ½ cup goji berries Pinch of pink Himalayan sea salt
Instructions:
Line a baking sheet with parchment paper and set aside.
Using a double boiler, heat one to two inches of water in bottom pot on medium-high heat until steaming. Place coconut butter and coconut oil in the top half of double boiler. Use a rubber spatula to stir the coconut butter and oil until completely melted and smooth, about 5-6 minutes.
Turn heat to low and whisk in cacao, maple syrup and maca. Next add in the cashews, goji berries and generous pinch of sea salt. Combine well with rubber spatula until cashews are completely coated in chocolate. Remove from heat.
Use a tablespoon to measure out heaping spoonfuls of the mixture onto lined baking sheet, leaving space in between each of them to spread out.
Transfer the sheet of clusters to the refrigerator for at least 30 minutes.
Store in an airtight container in the fridge.
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
I’ve got a mindset shift for you to try on.
Elizabeth Gilbert’s new book Big Magic has been inspiring me quite a lot lately. She has this great story at the end about a guy in a lobster suit that brings the book together so nicely (seriously, it’s great).
Gilbert quotes well-known and highly respected meditation teacher Pema Chödrön and reminded me of an “interesting” lesson I learned from one of my own yoga teachers.
From the book:
“…Pema Chödrön once said that the biggest problem she sees with people’s meditation practice is that they quit just when things are starting to get interesting. Which is to say, they quit as soon as things aren’t easy anymore, as soon as it gets painful, or boring, or agitating. They quit as soon as they see something in their minds that scares them or hurts them. So they miss the good part, the wild part, the transformative part–the part when you push past the difficulty and enter into some raw new unexplored universe within yourself.” This particular passage stood out to me not just because it’s universally true and I recognize that same tendency in myself, but also because my own teacher would use this phrase “isn’t that interesting?” all the time.
What’s so interesting anyway?
So how do you use this phrase to help you transform your daily existence? Every time something in your life is hard and you’re faced with a difficult decision utilize this phrase instead of the negative self-talk that will naturally arise.
When you allow yourself to say things like “this sucks,” “this is horrible,” “I don’t want to do this anymore,” etc., you’re limiting your potential. When your ego makes these declarations, you slam shut the door of possibility in your face.
Instead of falling into negative self-talk, recognize that a situation is hard and repeat to yourself, “well isn’t this interesting?” When you do this you open up a door through which you can confidently step through and grow.
“Isn’t this interesting?” starts a conversation in which you can really ask yourself what is so horrible about a situation. You can be honest. You can be non-judgmental. You don’t even need answers other then to know that something is “interesting.”
Interesting doesn’t mean bad. And it doesn’t mean good. It means neutral and you’re willing to allow whatever is be what is so that you can move forward. You’re open to transformation and growth and you have no expectations or attachments. This is a true yogic mindset!
The beauty of neutrality
Coincidentally, I commented about some artwork recently and told someone I thought the artwork was “interesting.” The person I was talking to mentioned how “interesting” can be an artists’s least favorite response to his or her work. Some artists think that interesting means “I don’t like it, I’m just too nice to say that to your face.”
That might be what it means. But I think interesting is so much better then that. Interesting opens up conversation. Interesting leaves room for gray areas. Interesting is better then “I don’t like it” because it can be both “I don’t like it” and “I like it” at the same time. If you create a piece of work that makes people think, isn’t that a success?
Interesting is amorphous. Interesting is non-dual. Interesting is interesting!
True yogic living
Adopting this mantra doesn’t mean things in your life will get any easier. You still may fail. You still may have a hard time. However, there’s a difference between having a hard time and staying present to work through your issues and having a hard time, ignoring your feelings, pushing things down deep into your tissues and your subconscious mind, and turning to external outlets to numb your pain. Your issues will always catch up with you if you don’t deal with them in a healthy way. Just say hello to your tight hips…
Adopting a yogic mindset isn’t about pretzly poses or beautiful backbends. Yogis don’t have to have perfect bodies and eat only the purest, most antioxidant-rich, strange-sounding foods you’ve never heard of.
Yogis are people of all shapes and sizes who have adopted a mindset that propel them towards growth and self-exploration. That’s all yoga really is. An outlet to explore the inner frontier. A journey to connect with oneself and in so doing, connect with the essence of all things.
And the mantra “isn’t that interesting?” is a key phrase to help start you on your own inner journey.
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 small print
Heel to heel is a default position for beginners as it provides a reasonable amount of opening across both hips in most standing poses while still relatively stable and accessible.
As you deepen your practice you will both lengthen your stance so it remains sustainably challenging and bring the heels into front heel to back arch alignment, which increases the range of motion demand on the hips. Your stance will change as you become more proficient! Additionally, you can vary your stance from practice to practice dependent on the demand you would like to have.
If your balance is less stable and mobility in your hips is limited or restrained by pain or injury, you may experiment with a small gap between the heels (so if you are using the strap down the centre of the mat you will stand on either side of it in warrior II).
The back foot turns in 15-20 degrees to lessen demand on the sacroiliac joint which is commonly irritated in long term deep practice.
Click here to watch the Find Your Stance video
More tips for beginners here.
More general practice tips here.
By Adam Hocke
Adam has been practicing vinyasa flow yoga since 1999 and has trained extensively with Jason Crandell. He offers precise, strong, and accessible classes to physically awaken the body and develop mindfulness both on and off the mat. His teaching is down-to-earth and direct, exploring traditional practices from a modern perspective. A native of South Florida, Adam spent ten years in New York City before becoming a Londoner. He teaches studio classes, workshops and courses throughout London, and retreats across the globe. As a writer, Adam contributes regularly to magazines and web publications on yoga. Visit Adam at adamhocke.com
Every few months I write about the seasonal check-in. The equinox/solstice is a great time to check in with how you’re feeling. I recommend reassessing personal and professional goals every few months instead of trying to stick to one New Year’s Resolution for a whole year. The fact is, it’s tough to stay on course for a whole year because our wants and needs change with the seasons. If you allow space for change, chances are you’ll be more successful in your pursuit of health and happiness. The only constant is change!
The beginner mindset
This week in my classes I’ve been offering up the theme of the beginner mindset. Think back to the time you took your first yoga class. For me, my first yoga teacher was a young woman who wore very light, flowy clothing, spoke softly and taught a gentle(ish) class at the University of Colorado rec center. I enrolled in a semester of classes and went twice a week. I don’t really remember loving yoga after those classes, so I went back to more traditional workouts with the P90X DVDs. It just so happened yoga was a part of that program.
Those yoga classes were my favorite part of the whole workout program. I felt like I was working hard and the poses were very challenging but I didn’t feel completely exhausted after every session. The only thing I didn’t like about that DVD was that it was 90 minutes (who has 90 minutes a day!?) and that it was the same routine over and over again.
So I tried a studio. One of my roommates was an avid practitioner at a studio down the street from where we lived. Really, every studio in Boulder was down the street from where we lived since there is practically a yoga studio on every corner. That studio had heated classes. Heat and I don’t have a particularly amicable past so I was a little worried, but I gave it a go anyway. I nearly passed out – like had to leave the room and then couldn’t see kind of pass out. But for some reason I went back.
I continued to learn. My body adjusted to the heat. I loved that the practice was physical enough to help keep me in shape but also relaxing enough to calm my anxiety. I loved how after awhile my eating habits slowly changed because my body felt so good and it seemed wrong to feed it crappy food. I loved how there was a community of like-minded healthy people at the studio who all cared about living a good, healthy life. I loved yoga!
The vulnerability of beginnings
Every student’s beginner story is different. Maybe you fell in love with yoga at first sight. Perhaps it took some experimenting with different styles to help you find the right practice for you. Whatever your story, beginner’s always have a particular mindset that is incredibly wise.
Beginners are vulnerable.
To walk into a yoga studio for the first time puts you into an extremely vulnerable position. You most likely don’t know anyone unless you come with a friend. But still, you might not know how to do any yoga poses and be afraid that you’re going to make a fool of yourself. Even if you’ve been practicing yoga for awhile, you probably don’t know who the teacher is or how the teacher teaches. The teacher might use different pose names or only speak in Sanskrit. Then what?
It’s even vulnerable to pop a DVD into the computer and do a yoga practice on your own in the comfort of your home for the first time. Even though no one else can see you, it can feel weird or stupid to be stretching your body into pretzel-like poses for no apparent reason.
Anytime you try something new, you are stepping up to the vulnerability plate. You are saying: I don’t know what I don’t know, but I’m here to learn. That is a powerful place to be. Your mind stays open. You’re ready to drink in knowledge. And hopefully, you have a healthy skepticism that allows you to question almost everything, at least in your own body. Does that feel good with my leg there? Will my shoulders allow me to do that? Are my hamstrings really that tight?
Real yogis are always beginners
As many students start to progress in their practice, they lose that beginner’s mindset. They learn the poses and stop questioning. They become accustomed to routine and lose some of the inherent mindfulness needed when they were a beginner. They risk going on auto-pilot.
But the beginner’s mindset is always available to you. It’s simply a matter of shifting your consciousness. If you intend to practice like a beginner, you’ll continue to question how your body moves into each pose every single day. You’ll continue to approach every pose like it’s your first rather then skip “beginner” poses because your practice is more “intermediate” or “advanced.”
There is no such thing as an advanced yogi.
Real yogis and yoginis are perpetual beginners. They’re always learning something new.
The ego wants you to progress. The ego wants you to be advanced. The ego wants you to chase after what’s next. But the soul thirsts for knowledge. The soul lives in the present moment. The soul keeps you grounded and reminds you that sometimes slowing down is better then jumping around in handstands all day long. Sometimes, savasana is the better option even though it won’t burn more calories.
Bring a beginner’s mindset to class
The next time you step on your mat, bring a beginner’s mindset. What is it like to really question each pose again like it’s the first time? I bet you’ll discover new sensations, new muscle relationships, and a new appreciation for your body, your mind, and your yoga practice.
It’s okay. Be a beginner. Every day. Your soul will thank you.
If you’ve just finished the last Conscious Cleanse, it’s likely that you’re ready for a drink too!
But how do you stay vibrant and have a good stiff drink too?
You drink a Conscious Cocktail, that’s how!
Living the Conscious Cleanse as a lifestyle doesn’t mean living a mundane existence! It simply means we bring the same consciousness and awareness to our indulgences as we do our health food!
Ready to join us?
To get started, the first step is to sign up for our 80:20 Lifestyle Plan. The second step is to try out our Hibiscus Tea Cooler below.
It may technically be fall but the thermostat is reading a balmy 81 degrees today! And any excuse for holding on to summer sounds good to us.
The blend of hydrating organic hibiscus tea mixed with hints of citrusy lemon-lime makes this Hibiscus Tea Cooler a total home run! Plus you get the added health benefits of extra vitamin C and antioxidants, making it a detox-retox win-win!
Can you have your health and refreshing stiff drink too?
Yes you can!
Check out the recipe below and for more great-tasting alternatives to some of life’s greatest indulgences, be sure to join our 80:20 Lifestyle Plan today!
Love,
Hibiscus Tea Cooler
Yield: 4 cocktails
4 cups water 4 tsp. loose leaf hibiscus tea* 1 cup maple syrup 2 TB. lemon juice 1 TB. lime juice 1 cup vodka, chilled 1 cup ice *Our favorite Hibiscus Tea comes from The Tea Spot.
In a medium saucepan, combine water, hibiscus tea bags and maple syrup over medium-high heat. Bring the mixture to a boil, stirring occasionally, until the maple syrup has dissolved.
Allow the mixture to cool for 25 minutes, then add lemon juice, lime juice and vodka.
In a tall glass pitcher filled with ice, strain the hibiscus tea cocktail into the pitcher and discard the flowers. Refrigerate until ready to use.
It set me on a track towards wholeness…towards getting back in touch with my true self – that part deep within you that is always content, peaceful, unchanging and unaffected by societal pressures.
Once I learned how to extend my awareness and acceptance of myself off the mat and into my life, yoga helped me both become more aware of and heal my disordered eating habits and negative body image.
It essentially rewired my thoughts and, in turn, my habits. I had no idea this was even possible! I truly thought I was doomed to live in a body I disliked and feel like a failure for not being able to change it.
Yoga and mindfulness give us so many brilliant tools for improving our relationship to our bodies and the food we offer them.
Here’s one you can try right now:
For example:
1. I appreciate my feet because they carry me around all day without complaint. 2. I appreciate my arms because they allow me to embrace my loved ones.
The more often you do this practice the more quickly you will hardwire your brain to appreciate all of the amazing things your body can do!
“It is through your body that you realize you are a spark of divinity.” — BKS Iyengar
By Jennifer Meek
Jennifer Meek is a Certified Yoga Teacher (RYT 500) specializing in Yoga Therapy for common conditions such as diabetes, hypertension, and back pain. Utilizing her 25 years of movement experience as a dancer in combination with the tools of yoga and mindfulness she teaches people how to tap into their innate potential for health and happiness. Read More from Jennifer at jennifermeek.com
I’ve never eaten squash blossoms before and I always love expanding my veggie repertoire, so my blog mission for the week became crystal clear!
To my new discovery, squash blossoms can be found on any variety of squash, zucchini or pumpkin plant, making these varieties “double agent” veggies.
We love any veggie that can be enjoyed “root-to-tip” and our recipe today is the perfect way to turn part of the “leftover” squash plant into a delectable and gourmet-looking appetizer!
Today’s recipe for Cashew Cheese Stuffed Squash Blossoms comes from our friend and natural food chef extraordinaire (seriously, she’s a genius!), Casey Easton.
Casey is the owner and mastermind behind one of Boulder’s latest and greatest new venues called Food Lab.
We’re really excited about the opening of Food Lab, a gorgeous new cooking school where we’re planning on hosting some upcoming Conscious Cleanse cooking classes! Stay tuned for more details.
In the meantime, be sure to check out the recipe below. It is absolutely deeelicious and will be sure to wow your friends at your next gathering
With love and squash blossoms,
Cashew Cheese Stuffed Squash Blossoms
Yields: 4 Squash Blossoms
1 cup raw unsalted cashews, soaked for an hour ¼-½ cup water 2 TB. freshly squeezed lemon juice 1 tsp. garlic powder ¼ cup parsley leaves, finely chopped 4 squash blossoms 1 zucchini, diced small 1 carrot, diced small ½ cup apple cider vinegar ¼ cup honey ¼ cup water Sea salt. to taste
Soak cashews in water for an hour and then drain.
To make a quick pickle garnish, place zucchini and carrots in a small glass bowl, cup or mason jar. In a small saucepan, place vinegar, honey, ¼ cup water and a dash of salt and bring to a boil. Once boiling, remove from heat and pour into vegetables. Set in fridge until cool.
To make cashew cheese, put cashews plus ¼ cup water in blender or food processor. Add lemon juice, garlic powder and salt. Blend on high until smooth. Here you can add more of the water if you want a little thinner consistency.
Scrape into bowl and add parsley. Stir to combine, remove from bowl and put in a large plastic zip lock, cutting half and inch of the bottom corner off, making a piping bag.
Open squash blossom gently with your fingers, insert the corner of the baggie with cashew cheese and squeeze in about a ¼ cup. Repeat until all four are done. Garnish with a spoonful of quick pickle veggies. Set a damp paper towel over them or put in airtight container and store in fridge up to one day.
When we are on retreat with a lover, we will ideally share intimate moments together. However, we are continuously reminded of the person we are in relation to our partner. We are a wife, a provider, the decision maker, the adventurous one and so on.
We are, to some degree, limited by a mirrored reflection, showing us only what we know of who we are relative to our partner’s perception of us and how we relate to our partner.
Yoga retreats are rich with opportunities to shift the way we experience our inner and outer universe. We are engaged with new people, places and practices such as yoga, mindfulness, meditation and adventure. All of these things can aid in this process, which is best realized when we have a fresh perspective and openness to explore ourselves. It can be altered by having a partner present who prevents us from relating to ourselves and our surroundings in a new way.
Some relationships are more evolved than others, so for those of us who have a strong practice in mindfulness and interdependence within a relationship, participating as a couple on a retreat can be rewarding. However, it is most oftentimes a powerful and transformational experience to go it alone, leaving all the old ways of defining yourself through a relationship behind and being entirely open to the possibilities within you.
Life Force Project creates international wellness experiences, workshops and customized programs that connect, expand and evolve lives.
From local corporate meditation programs to yoga adventures in the world’s most captivating destinations, LFP aspires to create experiences for the novice, practitioner and corporate client.
Their Experience Leaders are comprised of a select community of international wellness specialists and masters with unparalleled ability to share their gifts in an authentic and innovative way.
Click here to take advantage of this online experience to get to know their team and their exclusive retreat destinations world- wide.
Dashing off to squeeze your studio lesson in before work can defeat the purpose of the calming and centering practice of yoga. If that describes your morning, maybe you should think about creating your own private yoga space at home. Even if you don’t have much space to work with, there are always ways in which you can transform even the smallest corner of your room into a haven where you can start each day mindfully.
Declutter
First, you’re going to need enough room to stretch out. If you have to, rearrange a little furniture or even get rid of a few things you don’t need. Deflect distractions by removing objects from your space, even if it means re-hanging a picture frame or poster somewhere else. Put distance between your special spot and the TV, the alarm clock, or your workspace. If necessary, hang or erect some kind of partition that separates you from the distractions of your living space.
Soften Hard Surfaces
Adding a little cushion to the floor will protect you from injury in addition to making you feel more comfortable. Even doing yoga on carpet can be hard on your back and neck if you don’t use a cushion. Aside from a yoga mat, you can consider rubber flooring tiles or cushions for meditation—anything to make sure discomfort won’t be a distraction.
Create Mood Lighting
Natural light coming in from outside on a sunny day can greatly contribute to your feeling of serenity. But peaceful lighting can be a challenge for people whose rooms have small windows or fluorescent overhead lights. Use partitions or even sheets from your linen closet to soften harsh light. Make sure you do this in a way that doesn’t create a fire hazard, and be careful to blow out candles after every session if you use them to set the mood.
Nail the Ambiance
You have your free space, your soft surface, and your peaceful lighting. Now you have the option to complete the sensory experience with calming sounds. The music you choose should give you the sense of spiritual retreat. You can also use a sound machine to feel more connected with nature and keep your mind a blank slate for meditation. For an extra touch of ambiance, throw in pleasant fragrances. Use scented candles, incense, potpourri, or even a plug-in scent to stimulate the part of your brain that regulates emotions. Scents like lavender, pine, and jasmine are known for their calming effects.
Find Inspiration
Removing distractions is vital to creating a yoga space, but that doesn’t mean removing every personal touch. Find something that inspires you and use it as the visual focal point of your space. Whether it’s a photograph of a distant landscape, a painting, a sculpture, or even a beautiful plant, whatever helps you both concentrate and clear your mind at the same time can serve as your inspiration.
By Hannah West
Hannah West is a soon-to-be published Young Adult author based in Dallas, TX. She specializes in fiction but enjoys dabbling in diverse writing projects and currently writes about all things home décor for Modernize.com.
Full disclosure: I own and operate an independent yoga center in the now extremely popular neighborhood of Williamsburg, Brooklyn, NY. I opened seven and half years ago when it was not so extremely popular. And that was my plan. I figured: “If I get in now and can survive for a few years then it’s only a matter of time before the real estate folks catch up.” I thought that being in a growing neighborhood was precisely the thing needed to grow a business.
And it proved to be true. Each year, as the neighborhood has boomed, the center has grown. More students and revenue. What I never realized then, but is abundantly clear now, is that those profits are largely offset by increasing overhead costs, primarily rent. The small 3% bumps each year baked into a commercial lease feel manageable. It’s the 15%+ hikes at the lease renewals that really do you in.
Anyone who has been attending yoga classes at smaller centers for more than fifteen years has seen at least one close. Probably more. A lot of centers close after a year or two. There is simply not a student base to support it. The reasons for this vary. It takes a confluence of factors, both financial and professional, that lead to a self-sustaining yoga center. I won’t attempt to explain what exactly those factors might be. I don’t think anyone can. But it’s safe to say that you need some good teachers and an enclave of people who are interested in what they are teaching. And then, someone has to have enough savvy to leverage that into a business that can support the space they occupy.
The striking thing to me is how many of the centers that are able to accomplish what every independent yoga center owner wants, a thriving center that has lots of classes and people coming all having wonderful yoga, still end up closing after fifteen years. Now I know why. Two and half years into my second lease, I am feeling confident that I’ll make it through the next lease renewal. I’ll have to raise rates some to do it. But I think we can survive and get a third lease for another five years. But that fourth lease, the one at fifteen years, that is another question.
Last month, my landlord dropped a bomb on me. According to the center’s lease, I’m responsible for paying for the water we use. However, he had never asked me to pay it before because he lives upstairs and I already pay such high rent. Unfortunately, the price of water has doubled and he no longer is going to do this. He offered to either install a meter or raise the rent. After doing the math, I determined that installing a meter might end up costing more. So I opted for the rent increase and resigned myself to passing that cost along to the students.
The plight of independent yoga centers is linked to a crumbling sense of community. In the absence of other vehicles, yoga classes are a space where people come together with shared purpose.
I decided to just tell the students exactly what was happening and why the rates were going up. I included numbers. I debated with myself about whether to disclose so much in notifying the students. Some people find it inappropriate to talk about money or numbers. But I decided to go with my gut and exercise “radical transparency.” And I am so glad I did. Because an amazing thing happened. After receiving my note, two different people decided to check my numbers and discovered that I had made a mistake.
It’s a little embarrassing. But I calculated for 7.48 gallons instead of 748 gallons. Turns out, there is no way that we need to be paying the kind of money the landlord was talking about. My inept math, and fear of bureaucracy, led me to believe that he was doing me a favor. In fact, he just has an unusually large water bill and assumed it was us when it is not. I spoke with the landlord and told him that I have more accurate numbers now and would prefer that we install the meter. According to the new calculations, the cost should be nominal. I notified the students of my mistake and that there would be no change. Had I not been so open about the money, the rent and prices would still be going up.
Small yoga centers, where people come together and inquire into themselves and share with others, are often special places in people's lives. When people attend yoga classes at a center consistently over time, the people and the place become more than just a business providing a service. Unfortunately, to a landlord, that never seems to outweigh the bottom line. Truth is, I’m good for another seven years or so. But then, either something changes in the real estate market or I face the same as my predecessors. Either pack it in or migrate. Fifteen years is the mark. We’ll see.
1. Time- Our time is of such tremendous value these days. We want to make the best of our vacation and get the most from what our host destination can offer. On a yoga retreat, your trip is customized to include local adventures, food, culture and nature… or maybe even a combination of all of these. So in a week or so, you can fit everything in, all while doing it in a healthy and mindful way!
2. Money- Let’s face it: budgeting plays an important role in travel planning. Yoga retreats are typically the entire package wrapped into one price (often times excluding airfare). Because of the overabundance of yoga retreats on the market, there are now great deals to be found. Seek out a travel company or yoga instructor that is providing quality experiences (see our blog on what makes a yoga retreat special) and you can end up with a great deal that includes all meals, activities, accommodations and yoga!
3. Growth- I’m a firm believer that any travel experience, whether it’s alone or in a group, to a new neighborhood or a new continent, can be a valuable learning experience. What makes a yoga retreat so special is that it’s an experience specifically geared towards awakening and self-discovery. Ideally, it includes bringing participants into the present moment. Being present in your yoga, meals, eco-adventures or even naps in a hammock can be transformational.
4. Sharing- Most people want to share their experiences with others. Sharing and creating experiences with a new community of people is exciting and rewarding. The best part is that you walk away with new friends and travel companions!
5. Peace of Mind- Our world moves too fast for us that we frequently return home from vacations feeling depleted and stressed. Integrating body, mind and soul into a vacation and returning home feeling rejuvenated, healthy and possibly inspired is a healthy way to re-enter your life and your work.
This list just scratches the surface of what yoga retreats can offer. It’s a rare gift to be able to create experiences that combine rewarding and fun activities like travel and wellness.
Dukha in Sanskrit can be translated as suffering, or less translatable, the unsatisfying quality of being. Sukha is its inverse, and can refer to the pleasurable quality of being, or even up to joy and bliss.
When we sit in sukhasana, perhaps it’s not an easy shape or pose that we’re putting ourselves into, but in taking this basic seat for meditation or seated practice, we are signifying that we are on the path to ending our experience of suffering – we are on the path towards sukha and away from dukha.
I keep hearing my teachers say ‘suffering can end now’ and ‘enlightenment can begin now.’ In every moment we have a choice on how to proceed. Simply coming into a seat to meditate or practice asana can be a signal that we are now in this moment, as best as we can, taking ourselves off the path of suffering and facing the addictions and attachments we use to avoid it.
With that framework in mind, easy pose being hard makes total sense for me. Meditation is hard. Facing myself is hard. But it is taking me into the path of bliss. So, I’m gonna try to be a little kinder to easy pose now, because I know the pose is only where we begin.
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Here’s a snapshot of what my life has looked like growing up and how much change my family has gone through in the past 25 years.
You get the gist. Basically, I’m the odd one out. Also, today we live in a very different world then previous generations.
Over the course of the past 5 years I’ve lived in 5 different states.
I ate dinner last night at 9:00pm (gasp!).
My schedule changes daily.
And within the past month I got married, traveled internationally on our honeymoon, bought a house, and moved.
I know a thing or two about change, but that doesn’t mean that I’m wonderful at it. I’d like to think I’ve at least become a little bit better at managing it.
Ride the wave of seasonal change
This time of year, change is in the air in a major way. It’s a change of seasons as kids head back to school and summer vacation winds down. Depending on where you live, the weather might start to change as well. Of all the seasonal changes, this one seems to warrant a particularly unpleasant amount of upheaval and resistance.
For some companies, it’s a new fiscal year. And for almost everyone, schedules start to change in some way, large or small.
I was speaking with a colleague of mine a few days back asking her about her new job. She recently left her corporate job to try out self-employment. When I asked her how things were going, she responded cautiously and mentioned that if someone would have told her how much anxiety she would feel, how much would be left uncertain, how slow things would go at first, she might not have left.
This conversation reminded me how change never really ends or stops. It keeps on coming and all we can do is get more comfortable with being uncomfortable.
Another big change is on the horizon for a couple places I work. One company is opening a slew of new studios, meaning lots of managements shifts and schedule changes for existing and new instructors. Another studio is going through a rebrand, which comes along with the challenge to educate existing clients about the changes and ensure everyone that everything is going to be okay.
Change is a good thing
As with any change, there is always backlash from someone. Someone will think the changes are good and someone will think the changes are not so good. Whether or not the changes are good or bad doesn’t really matter. What matters is how you react to the change and how it affects your life.
Can you go with the flow or will you resist? Will you refuse to eat dinner at any time other then 6:30pm simply because that is all you’ve every known or will you keep your mind open to new possibilities knowing that you can always choose to go back if the new way doesn’t work for you?
Becoming comfortable with discomfort may be the biggest thing yoga has taught me. A lot of yoga poses are uncomfortable. For me, Shoulder Stand, Plow, Chair, and hip openers like Runner’s Lunge are incredibly uncomfortable. I breathe through them anyway. I go deeper if I can and if I can’t I listen to my body and back out when the time is right.
In the past, if confronted with an uncomfortable situation, I might have walked away or avoided the situation until it went away. Today, I’m a little more savvy. Sometimes, when there is too much going on, I revert to my old ways but then I catch myself trying to run away from the discomfort. I have to remind myself to face it head on.
To grow we must move forward
There is a quote that I can’t seem to find that says something along the lines of if you’re comfortable, you’re no longer trying.
This isn’t to say you should never be comfortable, but it is to say that true personal growth comes from working through your discomfort.
Are you experiencing change in your life? Have you felt uncomfortable lately (I know, the stars and planets have been all weird and stuff)? Bring your awareness to how you’re dealing with that discomfort and be gentle with yourself. Try not to judge. Try not to analyze too much. See if you can let things be just as they are and move forward.
So how to deal with change you ask? Start by noticing how you react. Then consciously choose to keep an open mind and a level head. From there, keep flexing your discomfort muscle and practice being at peace with things as they are. I’m right there with you getting used to a new home!
A teacher trainee in the Teacher Training program I just led shared this quote with me:
“We are not going in circles, we are going upwards. The path is a spiral; we have already climbed many steps” -Herman Hesse
Where is your path leading you?
Zucchini bread, zucchini noodles, zucchini chips, zucchini on the grill, roasted zucchini…these are all ways I love zucchini.
But what else is there?
That was the question I asked myself this week as I pondered my meal plan.
Keep in mind that (maybe like you) I’m cleansing, the family is not, and the kids have after school activities galore, making family mealtime even more of an obstacle.
There are a lot of hurdles when it comes to eating well and feeding your family nutritiously, but with practice, planning and keeping things simple – it can be done.
And hopefully recipes like this one help take the guesswork out of it.
Check out the recipe for Coconut Curry Zucchini Soup below.
This recipe is fast and easy, family friendly (just go easy on the curry at first), and best of all, it helps use up some of the zucchini overflow that’s bursting from the garden right now.
I hope you and your family enjoy this warming seasonal soup!
With love and zukes,
Coconut Curry Zucchini Soup
Yield: 4 bowls
2 TB. coconut oil 1 small white onion 1-2 TB. green curry paste, or to taste 1 can full-fat coconut milk 2 large zucchini, chopped (about 5 cups) 3 carrots, shredded (about 1 cup) 1 cup water, plus more if needed to thin Juice of one lime, plus one for garnish 1 tsp. salt 2 cups cooked quinoa Handful of fresh basil, chopped, for garnish
Instructions: In a medium saucepan over medium-low heat, melt the coconut oil. Add the onion and sauté until translucent and fragrant. Add the green curry paste along with one tablespoon of cream from the top of the coconut milk. Stir well and sauté for another minute.
Add the zucchini and carrots and sauté, until tender, about 5 minutes.
Add the remaining coconut milk and water. Bring to a simmer then remove from heat.
Season with the juice of lime and sea salt to taste.
Serve over a scoop of quinoa and garnish with basil and more lime juice and sea salt to taste.
And I have an AMAZING life with EPIC changes coming up that I am so excited about! And in this moment, still, I am annoyed. Guess I’m still struggling with “embracing it all.
Not to mention that I left my heart on the Playa …. Literally. Left it, exposed as it’s ever been. Ever. I’ve never loved in a moment as I did that sunrise on the Playa. Shiva-Shakti in all it’s glorious balance. I am so grateful to be reminded about my manifesting skills. My heart is still raw and open to what was to be, or not to be. I don’t know, but I must trust. All the stars say I must trust, so I do; without worrying, planning, scheming, or unconsciously manifesting.
I want to write about exposure, the theme for the week, however, I must write about it all. Yes, all of it.
I must touch on the Divine timing of all of this. The New Moon in Virgo, asking for organization and Jupiter, wanting to create a bigger container than we may be comfortable with, because it’s not ALL pretty.
The Solar and Lunar Eclipses coming up that will give us all a portal for expansion, endings, and beginnings. The way we are all manifesting at such a rapid rate that it’s IMPERATIVE that we are awake to our truth. The fact that nothing is more important right now than your spiritual practice and plugging into what connects you to Source. And to the unwavering FAITH and TRUST that is necessary right now in this crazy, mystical shit storm that is re-aligning us with our truth and deepest desires.
Because the truth is the Universe is asking us ALL to expand beyond what we can intellectually believe we can achieve. We must all drop deeply into our intuition and be free from the constraints of what “makes sense”. And maybe that means pulling the plug for some, and maybe it means just changing the way you do things by 5 degrees each day.
I must remember that “Just as any creative project begins with a blank slate, your life as a creative project will unfold in it’s right timing with power and purpose as long as you practice unwavering Faith and Trust every step of the way” .. Thank you Virgo Magic for this lovely reminder.
I have a lot to say honestly, and I think that I want to preface it all by saying that every single person on that Playa, had a different experience. Because I think Burning Man is a vortex of individual experiences that are necessary for the evolution of each participant. If they’re open to it.
So while I write my own, personal, raw, vulnerable musings, please hold your tongue and your judgments, and just sit with one person’s experience. Because if we “Burners” sit long enough, we will all see what we are meant to learn individually and how that ripples into the collective. So that’s all I’m doing here
When I first was offered the opportunity to attend Burning Man, all I could think about was how great it would be to “get it off my bucket list”. And to be able to teach yoga at the base of The Woman is quite an honor for this Midwest Yogini. “I just need to go once”, were my words I think.
But you know what, Burning Man will never get crossed off my bucket list. Burning Man is now part of me, something I will never be able to give up, cross off, or forget. Burning Man is a love, a conquest, a reboot, a complete recalibration of my soul. A reminder of who I am at my deepest level and each experience is personal, unique, and potent. Now I see why so many people flock. It’s what we all crave whether we want to admit it or not.
We all want to expose ourselves from our most primal place. We all want to dance in the dust, wear little or no clothing, love each other, and do what we want, when we want. We all want to be able to honestly let go of our grip … on everything. We all want to embrace our insecurities and love them. None of us enjoys being on a timeline, a deadline, or ruled by time at all. But a sweet friend said to me while I was there….“Time is a just a grid on the Playa. It’s just a place where you live.”
Everyone wants to believe in magical encounters, in destined love, in a tribe, in their intuition, in their ability to be alone. Everyone wants to be transparent, authentic, and to feel intimate connection with another soul. Everyone wants to wander.
No one wants to be tethered to their damn phones, no one wants to listen to notification after notification beep on their iPad or computer. And no one wants to compete with another … we have just been conditioned, or “defaulted” to believe that as truth.
I found Burning Man to be one of the most epic adventures of my life thus far. And I’ve had a lot of adventures to be sure. This one exposed my heart, my truth, my fears, my distractions, my primal Goddess in all her forms. My Shakti power at work creating, destroying, and manifesting a life that is so incredible. Burning Man ignited a spark that will burn for quite awhile, amidst the to-do’s of my life with my two kids, this environment of San Fran and the North Bay, the yoga school, my non profit and the gathering of conscious people … I am re-sparked.
I mean really … pretty lovely.
But here’s the deal … if I had to pick one word, just one word to share for this week, it would be exposure. I exposed myself way beyond my comfort zone. I hate camping! Despise it! Can’t stand getting in a tent let alone with an inch of playa dust in it. I can’t stand the cold, hate it. My ideal vacation is lying on the beach, coconut in my hand, getting up in between naps and love-making to jump in the ocean and maybe eat some food.
I exposed myself to not knowing, to harsh elements out of my control, to my fears, to my most uncomfortable places and you know what? I noticed everything about myself and I loved it. I loved the exposure. I loved the innocence, the vulnerability, the noticing. I loved seeing all sides of me and knowing that I am not perfect, nor do I want to be.
But I do want to expose more of myself. I want that feeling on a daily basis. I want to feel primal and in alignment with all that is real. I don’t want to fall into the default world. I want this truth of Burning Man to be a bigger part of the default world. Where people hug, and love, and don’t give a shit what anyone else thinks. Where people see the bigger picture of life and our deepest connection.
Expose yourself just a little bit and you can be a contributor to that reality. A reality where we all love, and appreciate, and dance and sing and truly see what is real.
Who’s with me?
By Dana Damara
“My passion on the mat is proper alignment, powerful breath and effortless flow so you feel that off your mat. Your practice becomes sacred space where you arrive to find more meaning, depth, authenticity and integrity in your life."
- Dana Damara: mother, author, yoga instructor, speaker and yogini. Visit DanaDamara.com for more inspiration from Dana.
Click here to download or stream one of Dana's YogaDownload classes!
While Taylor Swift, with a net worth larger than many small countries, can easily boycott Apple and other distributors that offer free or deeply discounted tunes, not all artists can afford to do that. By standing up for her fellow musicians, Swift swiftly brought Apple around.
If only it were true for the yoga industry.
The fact remains that many yoga studios offer deep, deep discounts on classes and do not pay their teachers for the trial students. I just recently checked into a class in my neighborhood and inquired about the 30 days for $30 deal I saw advertised.
“You can have that deal,” the teacher said. “But I do not get paid for you.” I paid full price.
Now at this point I know a lot of readers are going to write in and say they cannot afford to pay for a full price yoga class, which runs between $12 and $25 in urban areas. And I feel you, downward dogs. Really I do.
But realize that nowhere in the U.S. Constitution does it say that you are entitled to free yoga. You can get free education and have free speech, and perhaps some free medical assistance, but as of yet yoga has not been subsidized by the government.
In fact, your yoga teacher paid between $3,000 and $15,000 for an education to keep you safe, and she most likely does not have good health insurance to take care of herself. So why do students feel entitled to free yoga while the teacher starves?
Furthermore, if you cannot find a free yoga class in the city where you live, honestly, there is something wrong with you. This weekend alone there were more than 25 classes in my town that were $10 or free to celebrate the solstice.
All of which brings me to the yoga studio. With cheap classes and abundant yoga opportunities, not all studios make a million dollars. Some are struggling to pay the rent. This is a very competitive business. Some say this has forced the industry into offering discounted classes.
But the dirty little secret is that they often do not pay their teachers for those students.
Here are some discounts that teachers may not get paid for:
You get the idea. There is actually a studio in my town that does not pay a teacher the per head rate for the first eight students in the room, even if they pay full price! And you know I can’t make this stuff up.
People, it is time for a change. Studios and teachers need to find a way to stimulate business and support each other fairly. But nothing will happen until yoga teachers stand up and say, no more.
Taylor Swift was able to do it on behalf of her fellow musicians. But one yoga teacher cannot do this alone (Believe me, I’ve tried). There are too many teachers willing to work for next to nothing, or for nothing. Teachers need to recognize the worth of their offering.
“We don’t ask you for free I-phones,” Swift wrote to Apple. “Please don’t ask us to provide you with our music for no compensation.” The same should be true for our teaching.
Can I get an Amen, or at least an Om?
By Michelle Marchildon
Michelle Berman Marchildon is a yogi, mother and writer trying to maintain a sense of humor in a hectic world. She’s a longtime, professional, award-winning journalist, author of The Yogi Muse Blog and the memoir, Finding More on the Mat: How I Grew Better, Wiser and Stronger through Yoga. Her book for yoga teachers, Theme Weaver: Connect the Power of Inspiration to Teaching Yoga, has become one of the fastest growing and widely accepted texts for yoga teachers throughout the world.
She’s a Featured Columnist for Elephant Journal and Origin Magazine, a Contributing Editor for Mantra Yoga and Health Magazine, and a contributor under contract to Sports Illustrated. She has also written for Yoga Journal, Teachasana, My Yoga Online and 90 Monkeys. Her wit and dry humor has earned her the title, ‘The Erma Bombeck of the Mat.’ She teaches yoga and raises her family in Denver, Colorado. Her classes are available on www.yogadownload.com and www.yogasteya.com.
The power of community is vibrant and growing, and witnessed in the wealth and a dearth of offerings.
(Yeah, I said dearth.)
From homegrown LIVE music events like YogiNation to a growing and thriving online community like YogaDownload.com, the power of community to create connection is real – I‘ve met some of you online yogis in real life in classes after meeting in cyberspace through yoga videos.
Whether from Facebook or another corner of cyberspace, every time I meet someone in person that I met online first, I am amazed and inspired.
“I can’t believe this is happening!” I exclaim as we embrace like long lost friends who never thought they’d see each other again.
See a community can exist online, or in a magazine, or across a collection of, largely, disassociated pockets across a city (as in a city like Denver with a studio for every dispensary), but connection has to happen in person.
Whether with yourself or others.
(Insert dirty joke here.)
Ok, I’ll do it myself…Community without connection is like having sex in cyberspace – possible, but not nearly as fulfilling…
That’s why I like to support communities that go a step further in creating conscious connection. This summer YogaDownload.com, YogiNation, and OUTLAW Yoga came together to do just that.
To walk the walk while we talked the talk…
What we learned was that as a community we have real creative power.
We don’t need a studio between us and our practice and we don’t need an industry between us and our favorite artists. The power of community is bolstered by entities like Yogadownload.com and Indiegogo who give us platforms to not just blindly consume what mainstream music companies, publishing houses, and corporate yoga companies tell us we must.
Want to start an event? Do. The community will support you…or it won’t. But you’ll know right away if an idea has viability if it receives the tangible vote of the community.
Want to write a book? Do. You don’t need publishing houses to thrive as an artist on Amazon – you just need talent…and discipline. (I say it like either are easy to produce consistently for me – they’re not).
Passion. If you’ve got it, the community will support you. Let them see you being you…fully…unreservedly…and know that in a community victory for one means victory for all.
When one of us wins, we all win…
That’s why I don’t just write and create, I help produce. As conscious consumers of art and yoga we have the power to be an integral part of projects and people that we believe in.
I couldn’t have produced my book The OUTLAW Protocol – How to Live as an Outlaw Without Becoming a Criminal without the support of the community. And we couldn’t have come together – ALL of us, you and me – to help produce my father KenK’s new CD, Everything So Beautiful. And we can’t make a Marco DiFerreira and Friends CD without your contribution (Check out his community campaign here).
As a community we have a chance to be part of something bigger than you and me separately by connecting…by coming together.
When we all sing, we all sound better.
I can’t play the ukulele so sweet that it brings tears to the eyes of even the toughest guys. But we ALL know a guy named Marco who can. And I know a Grammy caliber producer named Dave Preston who can mix and engineer him…I know an artist named Xiren that can make the CD cover art and yet another who can help us get the campaign started.
But none of us can do this alone.
We need you, you there at home or on your phone to read this and to reach into your heart and create…We need you to care about this project and this man named Marco who has played music for so many classes on the OUTLAW Yoga channel because like geese flying in formation cutting through the sky – in a community we can fly…further and faster…but only if we connect and do it together…
By Justin Kaliszewski
Justin Kaliszewski is a reformed meat-head and former amateur cage fighter. He brings a lifetime of travel and world's worth of experience in battling the ego to the mat. An avid student, artist, and treasure hunter, he infuses a creativity and perseverance into his teachings, along with a distinct blend of humor and wisdom that redefines what it means to be an Outlaw and a yogi...He teaches Outlaw Yoga across the country and is happy to call Denver home for now. Author of Outlaw Protocol: how to live as an outlaw without becoming a criminal, you can find him at www.outlawyoga.com.
Salmon burgers are deeeeelicious and a great way to load up on omega-3 fatty acids that will help strengthen your immune system, eyesight and brain power – all the while decreasing inflammation in the body!
Sounds like the perfect recipe for vibrant health!
Jo and I are both pretty notorious for going to our favorite local health food store for their pre-made salmon burgers. The ingredient list is squeaky clean and it is uber-convenient in a pinch, but we always prefer to make our own from scratch.
In this simple wild salmon burger recipe, we’re ditching the bun and serving the burger with a lettuce leaf and our favorite, avocado!
Be sure to always, always, always choose wild salmon over farmed salmon. Farmed Atlantic salmon is not good for the environment, nor is it good for your health. Look for wild salmon from the Pacific. Some readily available types of wild Pacific salmon are chinook, coho, pink, and sockeye.
Enjoy these cleanse-friendly wild salmon burgers tonight and leave me a comment below? Are you wild for these salmon burgers too?
With wild love,
Wild Salmon Burger
Yield: 4 servings
1 tsp lemon juice ½ tsp sea salt Freshly ground pepper to taste 1 LB boneless, skinless wild salmon filets, cut into 2-inch pieces ¼ red onion, diced 1⁄8 cup cilantro, chopped 1⁄8 cup parsley, chopped ½ tsp fresh ginger, minced ½ tsp turmeric ½ tsp cumin ½ tsp coriander 1 TB olive oil 4 large lettuce leaves (romaine, bibb, red leaf) 1 avocado, sliced for garnish
Directions: In a small food processor fitted with the S-blade, pulse the salmon pieces about 8-10 times. Make sure to not puree the fish.
Transfer the fish to a bowl and gently mix in the onion, cilantro and parsley.
Add in lemon, sea salt, ginger, turmeric, cumin, coriander, and black pepper.
Wash your hands and make the salmon into 4 patties.
Heat olive oil in a large pan over high heat. Place salmon burger in the pan and cook until brown on the outside and cooked through the center, about 3-4 minutes per side.
Place each patty on a leaf of lettuce and garnish with a few slices of avocado.
We can’t talk about going back to school without taking time to appreciate the important role that teachers play in our lives. Teachers come in all shapes and sizes. Whether it’s your elementary school teacher, your college professor, a camp counselor or a yoga teacher…many of us can think of a teacher who has impacted the direction of our lives.
Most of us would agree, that without our teachers and mentors, we probably wouldn’t be where we are today.
Can you remember a time when you had a teacher change the course of your life?
I can.
As some of you know, 10 years ago I broke my back on a cross-country bicycle trip. As a result of the accident I gained 40 pounds, had severe chronic pain, and was told I would be physically disabled for the rest of my life. Aside from losing my life’s purpose (as if that wasn’t enough!), I lost hope and belief in myself. All that changed when Ana Forrest, a yoga teacher, came into my life.
Ana believed in me when no doctors did. She looked into my eyes and said, “Jo, you can heal.”
To this day I still get full body chills when I hear those words, because they’re the spark that lit me to be on this Conscious Cleanse path today. This is just a snapshot of what I experienced on my healing journey as a result of being open and willing to accept help from another human being. To read the entire story be sure to check out our book.
Ana believed in me when I didn’t believe in myself. Sometimes that’s all it takes – belief and the support to follow through on that newfound wisdom.
If you’re stuck in a rut (like I was) and not feeling your best, it’s time to reach out, to find a new mentor and to get support! We’re here to cheer you on and be by your side every step of the way.
Many teachers have informed what has become the Conscious Cleanse today. But what’s underneath the shopping lists and the meal plans is the fact that we believe in every single person’s ability to heal and have the best health imaginable.
You’ve heard my story. Now I want to hear yours.
In the comments below tell us in 50 words or less about a teacher who has impacted your life for the better! We will be selecting five star teachers to win a free Fall cleanse, a book and a t-shirt! Deadline is August 27. Winners will be announced August 31.
Busting at the seams with teacher love,
Visit the Conscious Cleanse Blog and submit 50 words or less about a teacher who has impacted your life for the better! We will be selecting five star teachers to win a free Fall cleanse, a book and a t-shirt! Deadline is August 27. Winners will be announced August 31.
"When I started practicing yoga, my skill was terrible and so was my golf swing," said Joe Hafera of the Titleist Performance Institute. "As my dedication to yoga increased, it became easier to swing the way I wanted to on the golf course. My lower back pain decreased and my balance increased, as my poses improved. I also felt the mental calmness from my yoga practice transfer to my temperament on the course. The breathing and focus of yoga had a place in my golf game."
Like Hafera, many golfers complain of lower back pain from repeated spinal rotation from swinging the golf club during a game. Increasing flexibility in the spinal rotators is key to preventing injuries. One of yoga's major benefits is improving core strength. Stronger trunk muscles result in more spinal support and less strain on the lower back.
Because golfers swing with one side of the body, their muscles can develop unevenly. During the less than four seconds that it takes to swing, the body draws from lateral, vertical and rotational power sources. Developing strength and length evenly will help counterbalance what happens on the course. The golf swing requires stability and flexibility of the hips and thoracic spine. A regular yoga practice can help address these issues.
Golf involves a great deal of physical skill and practice, but unless the mind is calm and focused, one won't be at the top of his game. The emphasis on yogic breathing and mind-body connection in yoga is essential in helping athletes develop mental acuity, patience and concentration. Learning to be present in each moment on the course will result in a more fluid, enjoyable game.
Try these three poses before you hit the golf course to warm up your body and cool down your competitive mind.
This pose is a rotation of the spine combined with an intense hip flexor stretch on the straight leg and a deep stretch of the outer hip of the bent leg.
Stand in Mountain pose with your feet together. Lunge your right foot forward and make sure that your right knee is directly over your right ankle so that your right shin is perpendicular to the ground. Balancing on the ball of the left foot, press the left leg straight. Draw your hands together at your heart, twist from the waist, and hook the left triceps on the outside of your right thigh, rotating to gaze up over your right shoulder. Make sure to keep your spine long and chest lifted off of our thigh. Keep pressing the palms together. Hold for 30 seconds and repeat on other side.
This twisting pose is excellent for creating balance between the left and the right sides of the body, for opening up the chest and torso, and for opening up tight hips.
Sit tall with both legs extended in front of you. Make sure you are sitting evenly on your sitting bones. If your hips are very tight, sit on a block or folded blanket until you can sit with a straight spine. Bend your left knee in and place your foot on the ground on the outside of your right thigh. Place your left hand on the ground behind your sitting bones, as close to the back as possible. Inhale and reach your right arm straight up. Exhale and twist to the left, rotating from the waist. Place your elbow on the outside of the left quadriceps and gaze out over your left shoulder. Hold for one minute and switch sides.
This pose is excellent for improving your core strength, balance and coordination.
Start on your hands and knees. Your hands should be directly beneath your shoulders. Spread the fingers, pressing into the thumb and index finger to avoid sinking into your wrists. Your knees should be positioned directly beneath your hips. Draw the navel into the spine and keep your back flat. Extend your left arm straight out in front of you as you simultaneously extend your right leg behind you. Hold for two full breaths and return to center. Repeat on the opposite side. Do ten repetitions on each side.
Claire Petretti-Marti has been practicing, studying, and teaching yoga since 1999. Like many fitness enthusiasts, she was initially drawn to yoga for its physical benefits of strength, balance, and flexibility. Once Claire realized that serenity, peace of mind, and a general sense of happiness were predominant results of the practice, she was hooked. A RYT-500 Yoga Alliance instructor, Claire teaches a dynamic vinyasa flow with the intention of creating a moving meditation. She encourages students to find the lightness and the joy in their own practice, both on and off the mat. She is a certified Pilates instructor, a Reiki Level 2 Practitioner and also holds a NASM-certification for personal training. She has significant experience with spinal injuries and frequently works with students recuperating from injuries. She leads international yoga retreats every year. Mind-body fitness is her passion.
Check out Claire's YogaDownload classes, as well as our Yoga for Golfers class and other Yoga for Athletes classes!
"Over the years, I have experienced injuries while training but since I began yoga, I have noticed that I am more flexible and less injury-prone," McCorkle said. "The core strength, focus and balance from practicing yoga have brought my cycling to a higher level. Also, the visualization aspect has really allowed me to focus on the task at hand and block out any negative thoughts while I'm climbing during a difficult ride."
In cycling, the quadriceps, hamstrings, and hips never rest. As a result, riders often have overdeveloped quadriceps and tight hamstrings, which can pull the hips out of alignment. Also, a cyclist's spine is constantly flexed forward. If proper form isn't maintained, it can result in muscle pain and strain in the back and shoulders. Yoga helps ease the tightness, creating core strength, and aligning the spine.
Cycling requires not only physical strength, but also intense focus and concentration to succeed on the road. The attention to breath and mind-body connection in yoga can be employed by the cyclist while riding to maintain mental clarity and calmness.
Try these three poses before or after your next ride.
This pose is excellent for promoting balance and opening up tight hamstrings and the illiotibial bands.
Stand in Mountain pose with your feet together. Step your left foot back about three feet and angle the back foot out slightly. Keep both hips facing front and square your hips. Draw your hands behind your back, bend your arms and clasp your elbows. Inhale as you look up. Open your chest and exhale. Hinging from the hips, keep your spine long as you fold forward over your straight right leg. To modify, slightly bend the front leg, working toward straightening it eventually. Hold for 30 seconds and repeat on second side.
This pose is excellent for opening up the chest, shoulders and the hamstrings. It also mirrors the proper upper body alignment for cyclists.
Start on your hands and knees, with your knees directly beneath the hips and hands slightly in front of your shoulders. Exhale and tuck your toes under, pressing your tailbone toward the sky. Keep your knees slightly bent to start. Press your heels toward the ground. It is okay if they don't reach it. Lower down onto your forearms, with your elbows directly beneath your shoulders. Broaden your shoulder blades away from each other. Breathe deeply and hold for one to two minutes.
This pose is a great counter-pose for your upper body positioning while on your bike. It will open up the front of your body and strengthen your spine.
Start on your back with your knees bent. Position your feet about six inches away from your hips. Make sure that your feet are pointing straight ahead. Inhale and press your feet into the floor and lift your pelvis up as high as you can comfortably. Slide your shoulders underneath you, clasping the hands. Breathe evenly. Hold for 30 to 60 seconds. Slowly lower down, one vertebra at a time.
Check out Claire's YogaDownload classes as well as our Yoga for Athletes classes with several options for cyclists!
"I didn't get the 'yoga craze,'" said local Ironman competitor, Caroline Gregory. "Now, yoga is an essential element to my Ironman training. The stability poses help work those small tendons and muscles that are essential for running. The flexibility poses help open the hips, back, and shoulders, which helps with recovery and injury prevention. And savasana is hands-down the best moment for race visualization."
Triathletes are unique because they compete at peak levels in three physically demanding sports. Over time, this extreme training can cause imbalances in the body, which can result in injury if not addressed. Yoga can help by going beyond simple stretching to work the muscles and joints through all ranges of motion. By working the body through all planes of motion, yoga creates balance, stability, core strength and flexibility.
Common injuries from running and cycling include those involving the illiotibial band (ITB), knees, hamstrings, hip flexors, and shoulders. Running tightens and shortens the muscles and joints without a corresponding lengthening and flexibility. Cycling can result in overdeveloped quadriceps and tight hamstrings, which can pull the hips out of alignment. Swimming is less stressful on the joints and muscles, but can result in a tight back and shoulders. A well-rounded yoga program can remedy these issues.
In addition, the mind-body connection in yoga is a vital element in building focus and concentration necessary for succeeding on race day. Proper breathing is one of the foundations of yoga. Athletes who learn to stay focused and centered through uncomfortable poses by concentrating on deep inhales and full exhales can utilize yogic breathing techniques to achieve peak stamina and endurance during a race or challenging workout.
You don't have to spend hours to obtain tangible results. Attend one or two classes per week and/or add a few short sessions pre- or post-workout. Try these three poses to strengthen, open up and lengthen both sides of the body.
This pose is probably the best hip opener in yoga. It helps open the deep muscles of the hip and the hip flexors. Start in Downward Dog. Lift your right leg up and sweep it through to your mat, folding it and placing it on the mat. Keep your right foot flexed to protect the knee. Your left leg is straight behind you with the toes pointed. Keep your hips square and level, with the left hipbone pressing toward your right foot. Inhale and press your hands into the mat, getting as much length in the spine as possible. Exhale as you walk your hands forward on the mat, coming out to your edge. This might be on the elbows, with the arms extended all the way out or right where you started. Hold this pose for one minute. Remember to breathe! Switch sides.
This twisting pose is excellent for creating balance between the left and the right sides of the body, for opening up the chest and torso, and for opening up tight hips. Sit tall with both legs extended in front of you. Make sure you are sitting evenly on your sitting bones. If your hips are very tight, sit on a block, or folded blanket until you can sit with a straight spine. Bend your left knee in and place your foot on the ground on the outside of your right thigh. Place your left hand on the ground behind your sitting bones, as close to the back as possible. Inhale and reach your right arm straight up. Exhale and twist to the left, rotating from the waist. Place your elbow on the outside of the left quadriceps and gaze out over your left shoulder. Hold for one minute and switch sides.
This pose is excellent for opening up the chest, shoulders and the hamstrings. It also mirrors the proper upper body alignment for cyclists. Start on your hands and knees, with your knees directly beneath the hips and hands slightly in front of your shoulders. Exhale and tuck your toes under, pressing your tailbone toward the sky. Keep your knees slightly bent to start. Press your heels toward the ground, it is okay if they don't reach it. Lower down onto your forearms, with your elbows directly beneath your shoulders. Broaden your shoulder blades away from each other. Breathe deeply and hold for one to two minutes.
Claire Petretti-Marti has been practicing, studying, and teaching yoga since 1999. Like many fitness enthusiasts, she was initially drawn to yoga for its physical benefits of strength, balance, and flexibility. Once Claire realized that serenity, peace of mind, and a general sense of happiness were predominant results of the practice, she was hooked. A RYT-500 Yoga Alliance instructor, Claire teaches a dynamic vinyasa flow with the intention of creating a moving meditation. She encourages students to find the lightness and the joy in their own practice, both on and off the mat. She is a certified Pilates instructor, a Reiki Level 2 Practitioner and also holds a NASM-certification for personal training. She has significant experience with spinal injuries and frequently works with students recuperating from injuries. She leads international yoga retreats every year. Mind-body fitness is her passion. Check out Claire's YogaDownload classes as well as our Yoga for Athletes classes!
"I tried your yoga class because my left hip was so incredibly stiff that I was taking six Advil before I ran each day," said yoga student, Helene Cohen. "I'd tried the chiropractor with zero results. After years of high-impact activity, primarily running on a daily basis, I found that I was doing more damage than good. I am by nature extremely driven, focused, and time-conscious. Yoga has allowed me to continue running (Advil-free), take a deep breath and truly enjoy my workouts. The first time I did pigeon in your class I cried. I counted the breaths and couldn't wait to be done. I've come a long way!"
Cohen's experience is not uncommon. Runners often suffer from overuse injuries because of the repetitive nature of the movement in one plane of motion. Over time, this process causes imbalances in the muscles and joints. For instance, tight hamstrings and hip flexors will cause the body to recruit from other joints, joints not intended for bearing extra loads. Running tightens and shortens the muscles and joints without corresponding lengthening and flexibility. Common running injuries include those involving the illiotibial band (ITB), knees, hamstrings, hip flexors, and shoulders. Often, these injuries are directly linked to lack of flexibility, poor core strength, and misalignment. Yoga is the perfect remedy. A well-rounded yoga practice includes dynamic flexibility training, core stabilization and strengthening, and balance work. Yoga not only helps you relax tight muscles, but also calm anxious and overstressed minds. By focusing on these vital elements, yoga can help you recover faster after workouts, open up the tight areas that hinder performance, improve range of motion, and develop mental focus and concentration. A simple way to integrate yoga is to perform your short sessions pre- or post-run. These are three of my favorite poses to open up your hips, hamstrings, and torso. Try them!
Start in Downward Dog. Lift your right leg up and sweep it through to your mat, folding it and placing it on the mat. Keep your right foot flexed to protect the knee. Your left leg is straight behind you with the toes pointed. Keep your hips square and level, with the left hipbone pressing toward your right foot. Inhale and press your hands into the mat, getting as much length in the spine as possible.
Exhale as you walk your hands forward on the mat, coming out to your edge. This might be on the elbows, with the arms extended all the way out or right where you started. Hold this pose for one minute. Remember to breath! Switch sides.
Stand in Mountain pose with your feet together. Lunge your right foot forward and make sure that your right knee is directly over your right ankle so that your right shin is perpendicular to the ground. Balancing on the ball of the left foot, press the left leg straight. Draw your hands together at your heart, twist from the waist and hook the left triceps on the outside of your right thigh, rotating to gaze up over your right shoulder. Make sure to keep your spine long and chest lifted off of our thigh. Keep pressing the palms together. Hold for 30 seconds and repeat on other side.
This pose is excellent for opening up tight hamstrings, the illiotibial bands and promotes balance. Stand in Mountain pose with your feet together. Step your left foot back about three feet and angle the back foot out slightly. Keep both hips facing front, squaring the hips. Draw your hands behind your back, bending the arms and clasping the elbows. Inhale as you look up, opening the chest, exhale, hinging from the hips, keeping your spine long as you fold forward over your straight right leg. To modify, slightly bend the front leg, working toward straight. Hold for 30 seconds and repeat on second side.
Claire Petretti-Marti has been practicing, studying, and teaching yoga since 1999. Like many fitness enthusiasts, she was initially drawn to yoga for its physical benefits of strength, balance, and flexibility. Once Claire realized that serenity, peace of mind, and a general sense of happiness were predominant results of the practice, she was hooked. A RYT-500 Yoga Alliance instructor, Claire teaches a dynamic vinyasa flow with the intention of creating a moving meditation. She encourages students to find the lightness and the joy in their own practice, both on and off the mat. She is a certified Pilates instructor, a Reiki Level 2 Practitioner and also holds a NASM-certification for personal training. She has significant experience with spinal injuries and frequently works with students recuperating from injuries. She leads international yoga retreats every year. Mind-body fitness is her passion. Check out Claire's YogaDownload classes as well as our Yoga for Runners classes and packages!