As always, I looked up power and one definition was: the capacity or ability to influence the behavior of others or direct the course of events.
This definition resonated big time. And it got me thinking a lot about the way we humans use our power. Because the truth is that we all hold such great, great power…
But the question is how do we use it?
I’ve seen it used so many ways: Empowerment of others. Advancement of an idea. Transformation of a situation. Influencing the growth of an individual as well as a community. I’ve also seen power used to instill fear and create guilt. I’ve witnessed people using their power to get what they want without any regard for anyone else. And I’ve seen power being abused in many inequitable relationships.
And this type of behavior isn’t just employed in big corporations or political offices; no this type of behavior is exemplified in yoga communities, small companies, school yards, on the Internet, in relationships, and behind closed doors.
The truth is, the reason behind every single disagreement in every single relationship, is an imbalance of power. Power over another can ruin and rule a lot of our relationships.
I mean, we are very powerful beings, flinging our power all over the place, in any one given moment. Are we conscious when we use this God given power? Are we using it for the benefit of all individuals involved?
Best to know what you want and then discern if that desire for power is coming from a conscious place or an egotistical need. Making the wrong decision could mean cleaning up lots of karma later.
Are we consciously utilizing our power in a way that is compassionate, admirable, and yet beneficial? And is it in balance with just how much power we are allowing others to express?
Power over money, power over decisions, power over sex, power of earning capability, power over the community, power to make the final choice.
On the flip side of expressing our power is examining how often and how easily we give our power away. Because that is such an easy thing to do, without even knowing we’re doing it.
Saying yes when you mean no. Avoiding confrontation to keep the peace. Allowing someone to speak on your behalf. Not standing up for what you believe in just because you’re afraid; of something that is probably irrational anyway.
I hear people say, “he/she took my power away” or “he/she wouldn’t let me be myself” or “he/she made me feel this way”. And now, this whole bullying thing that has become an epidemic in our schools, at work, and on the Internet has gotten me thinking about power.
The truth is this:
You were born with power and you are in charge. Period. You are the one who has to learn how to use it in a kind, beneficial way. And no one, I mean no one, can take it away. Ever.
We willingly give our power away and we manage just how we use it. Period.
I know some of you out there are saying, “Oh really? What about war? What about rape? What about divorce? What about adultery? What about terrorism? What about sex trafficking? What about these horrific things that go on every day that some of us in our bubble don’t even pay attention to?”
I get it. It hurts my heart, some of these things that are happening around the globe that we have absolutely no control over. And we sometimes feel powerless to do anything.
I get it.
But here’s the deal…We can manage ourselves and only ourselves. We can choose how we use our internal power to make things right, to ignore, or to pray. We can stand up for what we believe is true and right and just, and we can pray that our efforts create something different.
I tell my girls, all the time – no one can make you do anything, ever. Not even me. I can only suggest, challenge and redirect. At some point they have to make their own decisions on how best to use their power.
And that of course, led me to the idea that if this were indeed true, well than, you can never be a victim. And that in actuality, every single time that you have felt powerless, you have given it away. Unconsciously or consciously.
When you sit in that … potentially uncomfortable-ness for a little bit, you realize that in and of itself is such a powerful place to be. When you recognize that you have complete responsibility and jurisdiction over your power, life takes on a whole new meaning.
Why?
Because if you gave it away, you can get it back. Anytime you want. You can get it back.
And that is power.
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!
I’m often saying to people in my class that it doesn’t matter where you end up. Certainly true when it comes to a yoga asana. And on some level, I feel the same way about my broader life situation too. If I really step back for a moment then I can see that, on a macro level, there is much to life that is passing and I have no way of knowing what is going to happen. Attempting to overly control outcomes tends to bring disappointment more than the desired results.
But with some things, it does kind of matter where you end up, doesn’t it? Like if I end up not being able to pay my rent, that is going to matter. A lot. And if I neglect myself to a point of ill health, well that’s definitely going to matter too. So, it’s not enough to just suggest that it doesn’t matter. Or that there is some sort of easy way to solve the problems that arise when you are trying to enjoy your life while facing unreasonable circumstances. And let there be no mistake about it, the conditions we are living under are entirely unreasonable. Even within our privileged status, where we are not starving or in want of a roof over our head, we carry overwhelming burdens that are not inherent to life, but forged in a consumer economy.
Work is no longer tied to time and place.
In some ways, I am living the American dream. I am my own boss. I make my own hours. I do work that I find personally fulfilling. And a lot of what I am able to do is because of the new technology that has developed in the last ten years. I can run the daily operations of my business, order all necessary supplies, launch marketing campaigns and do my accounting all remotely from the phone in my pocket. You’d think that these technologies might give me more free time. But along with these digital advancements has also come the expectation of quicker action. There are a lot of pertinent communications that affect my business that are time-sensitive. If I shut my phone off and a teacher on staff has a last minute emergency then I end up with annoyed people standing out on the street thinking they need to find a new yoga center.
Now that everything is moving into a 24/7 information cloud, it is becoming more difficult to secure time away from work. It is not just a matter of discipline, but sacrifice. My personal need to unplug has to be weighed against the ramifications of not being immediately available to the demands of my responsibilities. Granted, this could easily be a justification for being a workaholic. But it’s not accurate to say that I can just unplug if I want to. Things could easily go bad quickly if I were to shut off my interfaces without contingency planning.
Nothing hard in life has ever been overcome in three simple steps.
Compounding the stress of our new world is a barrage of advertising for easy answers to complex situations. I sure wish there were a yoga pose that could secure me an extra twelve hours a day, or that if I were to eat enough turmeric my rent would go down, but this is not the case. I often feel like I’m juggling. Like I have a few too many balls in the air and I’m struggling to keep from dropping them. I mentioned this once to someone who happened to be a professional juggler and he said: “Well, do you want to know the key to being a master juggler? Knowing when to let the balls drop.”
Regardless of any inner states of contentment I may be able to bring about in myself through practice, whatever beliefs I may hold, my dreams are still inherently tied to economics and mores. The things I am looking to grow or sustain, any ideas I hope might come to fruition, can only happen if I am here in the midst of the storm. Playing my part. Only then will I ever be in a position to appreciate any calm that might come later. And maybe this calm I imagine will never come. Perhaps my life will just continue to feel like I have too much to do until I die.
I don’t know if life has always felt like such a hustle. But it often does now. Fortunately, it doesn’t always feel that way. There are times when I am able to relax enough that these concerns recede. Where I can feel that I am a whole being, with all of my trials, having my life. And that is enough. I need not seek for a fleeting happiness. Instead, I gently cling to the thin thread of joy that runs through.
By J. Brown
J. Brown is a yoga teacher, writer and founder of Abhyasa Yoga Center in Brooklyn, NY. His writing has been featured in Yoga Therapy Today, the International Journal of Yoga Therapy, and across the yoga blogosphere. Visit his website at jbrownyoga.com
Click here to try J. Brown's "Slower is Stronger"
What if life could be less about the DAILY GRIND, and more about the DAILY GROOVE?
Imagine what your week would look like if that were true…
We’re so pumped to be a part of the upcoming Daily Grind to Daily Groove Summit where along with 20 other health and wellness experts we’ll be exploring this very topic.
This Summit is totally going to rock and we want you to join us!
Click here to sign up now.
Learn the latest mindfulness and meditation techniques, stress management, spirituality practices, holistic health and nutrition tips plus real life techniques to help you balance your mind, body and soul—starting today!
Join us here and get started today turning your DAILY GRIND into a DAILY GROOVE with our brand new mood-boosting smoothie.
This smoothie will put the pep back into your step featuring two of our all-time favorite superfoods: Maca and raw cacao.
Maca is a Peruvian root known for it’s ability to help balance hormones and stabilize mood. It has an earthy taste with an uplifting effect. It’s also an “adaptogen,” which means it can help manage stress levels, enhance strength and stamina, and increase energy and endurance.
All this from one little root!
Raw cacao is another one of our favorite mood enhancers! It contains a powerful ingredient known by some as the mood improver but more specifically known as anandamide. Anandamide is referred to as the bliss molecule, because it creates a feeling of euphoria. Cacao is also rich in tryptophan which is crucial for the production of serotonin – the “feel good” neurotransmitter. Rich in antioxidants, magnesium, iron, chromium, manganese, zinc, copper, vitamin C, and phosphorus, you can’t go wrong with this wonder superfood.
Are you ready to boost your mood? To turn your grind upside down? Try The Mood Booster below and be sure to leave us a comment below.
With lots of love and groove,
The Mood Booster
Yield: 1 quart
Ingredients:
1 cup coconut water 1 cup water 1 frozen banana 1 cup frozen blueberries 1 TB. chia seeds 1 TB. raw cacao powder* 1 tsp. maca 1 TB. almond butter 3 pitted dates 2 cups baby spinach
Directions:
In a high-speed blender, combine coconut water, water, banana, blueberries, chia seeds, cacao, maca, almond butter, dates and spinach until smooth.
*If you are currently cleansing, you can still enjoy this mood-boosting recipe – just hold the cacao!
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.
After you make this yummy recipe try a healing yoga class with Jo or Jules:
Conscious Cleanse Detox Flow - Jo Schaalman
Heart Opening Forrest Yoga Flow - Jo Schaalman
Traditional Hot Yoga - Julie Peláez
This Mercury retrograde did a number on me for sure. I felt like I was on the “Tilt-a-Wheel” these last three weeks. Remember that flippin’ ride? When I was a kid I hated that ride but now, as an adult, I thrive on it.
Over the last three weeks I was asked, by the Universe to up-level. And that meant to drop the things that weren’t working, re-evalulate the things that were causing some angst, get some support, go out on a limb, pay more attention to my kids, incorporate self-care back into my routine, and take a hot minute to sit the f*%#k down before taking the next step.
Don’t get me wrong, I know exactly where I’m going and things are lining up, making it very obvious what’s next . At the same time, there have been challenges that have been so potent and profound, I’ve decided to sit back and ponder for a moment.
I believe we are challenged the most when we are ready for exponential growth. I believe we are triggered when we have some healing to do. And I believe that everything, and I mean everything, is a reflection of who we are.
MediThe healing that has taken place over the last three weeks has me feeling so new and …exposed. My senses are heightened and my psychic abilities are emerging into a new but very familiar level of attunement. It’s like I can see what’s next, and now it’s time to just jump in and do it with a level of consciousness that is, well, up-leveled.
I have been toying with this idea of girl empowerment and the elevation of the Divine Feminine for quite some time; years actually. But you cannot fully move forward until you recognize why these “callings to do something” are so potent to your own existence. And here’s why:
Your calling, is always, and I mean always, a deep healing opportunity for yourself, which in turn heals the collective, which is really why you are here.
And we needn’t wait to be “perfect” in order to “do our work” or help others. Quite the contrary. We put ourselves out there as we are and lovingly use our tools to heal ourselves while helping others find their way.
I’ve taken thousands of yoga classes, been a part of hundreds of teleseminars, sat in circle with many people, held space for individuals, and cried many tears of release, regret, and joy.
But it has been over 15 years since I sat, on a beach, by myself and asked myself and the Higher Powers that Be … what is my highest calling? It’s been that long since I sat in silence for more than an hour meditation. That long since I booked a flight anywhere, by myself with no idea what was next.
It’s been that long since I said, “I’m outta here and I’m tuning out for a bit. Forgive me, but my soul needs this.” I’ve been in a survival mode for over 6 years and before that, I was asleep at the helm of my own life. This yoga thing woke me up over 13 years ago, and it continues to peel away the layers of my own being so I can continue to be more, rest more, see more, and witness truth and love in action. For real.
I have been called to live my life in a very different way than I was raised. Asked to be a little different or unique as my daughters say. I’ve always lived my life like this. And the Caribbean Sea holds my heart and soul. I’m not sure why or if I will ever know why but I just know it is truth.
After all the turmoil in the planets and astrological mayhem which is really mystical cohesiveness disguised, I feel like this trip to Tulum has been divinely dropped into my lap. I told myself I wouldn’t take any more trips unless they were to a high energy vortex spot and I’m thinking I may be dropping into one, just in time for the New Moon in Gemini.
Everything I’m reading and studying is talking about new paradigms, uplifting consciousness, and big changes. And this New Moon on June 16th is about delivering just that. All the subsequent eclipses and potent Full Moons have been orchestrating our own personal illuminations while awakening those who are open to it. Mostly everyone I know is experiencing this on some level… there’s just some that are conscious to it and some that are not.
I’m off the grid for a few days ya’ll. You may see a few Instagram posts from the beach but just know .. it’s time. It’s time to up-level and I’m doing just that. I’m just going to recharge in Tulum first so I can be of complete service to the Divine when I return.
See you on the other side!
We all contain this subtle life force, as do plants and animals. According to yoga, every living being on the Earth is a storage container for prana, and without it, our physical bodies are merely flesh and bones - the stuff that goes back into the earth when we die. In moments of health and happiness, one could say the prana is balanced. It extends out beyond the physical body and into the field around us, which is often referred to as our auric field.
As we move through life, coming into contact and reacting to all the various energies of people, animals, circumstances, and situations, our pranamaya kosha is naturally affected. It is affected by so many variables – how we breathe, what kinds of foods we eat, the types of conversations and interactions we have, the noises we’re subjected to – all of this impacts our pranamaya kosha.
The good thing is, we can learn to become masters of this energy field - through our lifestyle, and through yoga and meditation. For example, before eating, you might ask yourself, “how will this particular food affect my pranamaya kosha? How will it affect my life force?” The freshest foods closest to their source contain lots of good prana, whereas processed junk foods contain hardly any prana at all. If we consider our dietary choices from this yogic perspective, we can truly shift our relationship with food. It’s quite compelling when you think about it.
Then there’s sound. Our energy bodies are very sensitive to sound. A prelude by Chopin will have a very different effect on our energy field than would the local evening news. The rhythmic sounds of a warm summer rain will affect us differently than the honks and horns of traffic in the midst of a city’s rush our.
Sometimes we can’t control what affects our prana, but we CAN control our reaction to these external circumstances. We also have the ability to influence our prana in a number of ways. We can choose the foods we eat, the music we take in, and the ways in which we interact with our loved ones. We can also intend the kinds of moods or qualities of energy we desire to embody on a particular day or moment.
At times we might need to calm our energies and do so by listening to nature sounds or taking a contemplative walk on a quiet trail near a bubbling creek. Other times we might need to make our prana more dynamic in nature. Perhaps we’re feeling sluggish and need to get the prana flowing. This would be an ideal time for an energizing twenty or thirty minute yoga practice.
The more we practice yoga and meditation, the more sensitive we’ll become to our pranamaya kosha, getting deeper in touch with what it needs from moment to moment. To attune to the pranamaya kosha, let’s sit for a moment in this meditation.
Get comfortable in your seat and close your eyes. Allow the breath to move naturally and see if you can feel into this energy field – your pranic body. Feel the breath sending energy waves throughout your body - out beyond your fingers and your toes. How does your energy feel at the moment? Is it relaxed or fired up? Is it holding onto something that happened an hour ago, a day ago, or even last week or last year? Does it feel balanced or unbalanced?
You’ll probably find that your pranamaya kosha is not unlike your current emotional state. Simply feel into that, as you continue to close your eyes and breathe, with attention and without judgment. Now, intend for your energy to be balanced within your body. If your energy feels stuck in your head, bring it down to your core, your pelvis, your thighs. Just imagine you are distributing your life force equally in all directions.
Feel into your back body, and then your front body. Put your attention there and imagine you are balancing the prana in every direction – from top to bottom, from front to back, from right to left. Simply notice all your energy distributing itself equally in every which way.
Now choose the kind of energy you would like to embody. Maybe you want to feel determined, focused, or passionate. Perhaps you’d like to feel blissfully peaceful or open and loving. The qualities of energy are endless and you get to choose which one to play with. Ask yourself, what quality of energy would be beneficial in this moment or for this particular day?
You can think of the quality of your prana like a theme. For example, today my pranic theme is lightheartedness and playfulness. Or, today my themes are quiet, calm, empathy, and compassion. This can get really fun as you give attention to your energy body and work playfully with it. The more sensitive you become, the better you’ll be at knowing what type of energy medicine you need on a particular day, or in any given moment. Getting in touch with your pranamaya kosha will do wonders for your overall health and well being – not too mention, your entire life! Have fun with it and as always, be kind and compassionate with yourself, as you would with others.
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]
I found the photos, but I had to ask my “wusband” for a copy of them on disk and dig into my dusty storage unit to find the printed copies. This was before my meeting with Dove, after I sent in my grant proposal to Lululemon, and while I was training two new amazing yogini-support-goddesses, and booking three events for Girls Elevate. Oh, and of course there’s the lovely mini-goddesses who had signing recitals, band concerts, math issues, drama issues, boy issues, and are gearing up for summer like middle-school kids do.
I feel like I’m hitting it all out of the park! Well, maybe a few times I’ve had to stop at first or second base, but at least I’m hitting it and not striking out. And those stops were potent and powerful and very necessary. Because that’s what I used to do, not even try, pretend to be sick or ill-equipped, or skip to home plate without touching a foot on first, second or third.
I would hide my truth behind perfection. I was living in a world that was riddled in a perceived sense of safety and stability. And you know what that felt like? Prison.
I have TRUTH – FREEDOM – LOVE tattooed on my arm. I got that tattoo exactly one year after I divorced and exactly two days before I picked up my life and moved to California.
Here is what I have learned about truth.
It’s not just about telling the truth, it’s about knowing the truth. And you can’t possibly know your truth when you’re wrapped up in everyone else’s drama. It’s just not possible.
It’s not about speaking your truth, it’s about living it and owning it. And just in case you aren’t aware, the truth isn’t always pretty. Nope … it can be wrapped up in addiction, fear, guilt and resentment.
It’s not just about knowing your truth, it’s about feeling it from the inside out. And truth isn’t some superficial, cordial, obligatory post on Facebook either. Truth is felt in your gut and it spills out of you silently sometimes because it just needs to be acknowledged by you and you alone.
Oh and it’s not just about living it and owning it either, it’s about sharing it from a place of humility that heals others and yourself in the process. This is why I love yoga and why I’m full vested in Girls Elevate along with raising my two daughters consciously.
Because you see, in my past there was abuse, and drugs, and too much unconscious sex and not enough empowerment. Because there was fear, guilt, and shame. And I’m not the only one experiencing this wake up call either; I witness many of you with the same story as my own. And this isn’t a pity party, this is a coming out party.
Here’s what I say: enough of the blame, the pointing fingers, the bullshit; none of that matters. Not one single bit.
Own your truth and know that it’s ever evolving – you know what that means?
That your truth now, in this moment, is most likely different than the truth of say, your adolescent self. I know mine is. But the question to ask is: how long do you hold onto that old truth and live it as your now? Using it as an excuse not to shine your light or God forbid, perhaps help others find theirs
I’ll repeat what my teacher Seane Corn said to me (and to a class of about 100 others) in 2009 that shook me to my core:
How dare you live a life that is mediocre. How dare you know how beautiful you are and not share that gift. How dare you use any excuse to not live your dream. How dare you.
Your truth … your light … your gift … is sitting there, wanting to be metabolized into manifest form. Meaning it wants to be birthed in this life. And it’s your job to own it!
If you’re watering it down in fear, not listening to it because you can’t hear it, not expressing it because you are afraid to fail, the time is now to stop doing that and get on the ledge and live it.
I know it’s scary but my credo is: better to have tried and failed than to never have tried at all – that is a life of regret, not trying. And you wanna know what? I’m ready to live an up-leveled version of my truth – again. Because there’s no place to go but up, all the time… to infinity and beyond!
The cool thing is, your truth is always evolving, always. So whatever you are experiencing now can be lived or changed. And the absolute best thing about it is, you get to drive.
In my previous post, cleverly titled Shoulder Edition, Part 1, I covered the shoulder structure. Building on that, we will delve into the details of the glenoid socket and labrum. By the way, the labrum is in the shoulder and hip, if you are thought it was a part exclusive to females, you are going to need some remedial anatomy work, and that’s a whole other post.
The glenoid socket is rimmed with a fibrous tissue called the labrum. Injury to the labrum can happen either through trauma or repetitive action. Common occurrences include falling on an outstretched arm, a sudden pull when trying lift a heavy object or a violent overhead reach. Sound familiar? If a labrum tear is diagnosed, anti-inflammatory drugs are usually prescribed and surgery may be necessary.
Once a labrum tear is healed enough that the person is cleared for activity, yoga can be helpful to regain mobility in the shoulder joint. Certain poses can strengthen and condition the rotator cuff muscles which support the shoulder structure. Finally, by increasing the circulation to the area, the labrum and other connective tissue is conditioned and will hopefully develop more elasticity and tone.
Here are a couple of examples. First, assuming the inflammation has passed and the joint pain has subsided, we need to re-determine the right alignment of the shoulder, to do that try Extended Mountain pose (also called Upward Salute). This may seem like simply reaching your arms in the air, but there is more to it than that.
Extended Mountain Pose or Upward Salute Stand with your hands by your side, turn your palms up rotating your thumbs back, then sweep the arms up overhead. Once up there, allow your shoulders to sink down away from your ears and slightly back, then notice how your shoulder feels in this proper alignment. You may be surprised how difficult this is to hold properly. Hold for 3-5 long breaths, then lower arms and repeat 2 more times.
Next for flexibility, try Reverse Tabletop (or Upward Plank). This pose will stretch and strengthen the pectoral attachments at the front of the shoulder. I prefer Reverse Tabletop, but many people like Upward Plank. They accomplish the same stretch, choose the one you like.
Reverse Tabletop or Upward Plank. For Reverse Tabletop, sit on the ground with your hands several inches behind the hips, fingers pointed toward your feet. Place your feet on the floor, at least a foot from your butt. Lift your hips until your torso and thighs are parallel with the floor, adjust your feet as necessary. Press your shoulder blades against your back to lift your chest, allow your head to fall back as far as you can without compressing your neck.
Upward Plank is simply Reverse Tabletop with straight legs, flattening the soles of the feet, reaching toes for the floor. There is more leverage at play in Upward Plank, which can make it more intense. Hold for 3-5 breaths, sit back on the floor, rest, then repeat one more time.
Finally, let’s work on strengthening the back rotator cuff muscles, which are usually the weak sister of that group of muscles. We will do this in a reclined pose called Supine Spinal Twist.
Supine Spinal Twist Lie on your back with your knees lifted directly over your hips. Extend the arms out palms facing up, pressing the forearms firmly into the floor, activating the backs of the shoulders. If this is too painful, try the cactus arm version with a 90 degree bend in the arms, pressing elbows firmly on the floor.
Now, allow your knees to drop to one side. Adjust the knees so that BOTH shoulders stay fully anchored on the floor. That means you are going to have to adjust the height of the knees and probably the degree of bend as well. Gently press the upper back into the floor forcing the rear rotator cuff muscles to contract. Hold for about 1 minute on each side.
These are a few more of the many yoga poses that can help with shoulder issues. In the final installment of this series, I will put together a short sequence you can do everyday to help relieve shoulder pain and condition the shoulder for better performance.
By Tara Kestner
Previously published on Next Level Yoga's Blog
Tara Kestner is a registered yoga instructor who specializes in working with athletes of all levels. She designs programs based on specific sport requirements and challenges. Utilizing the principle that strength plus flexibility equals power, her classes give athletes the tools they need to enhance their performance. Tara is the owner of Next Level Yoga, Ltd., in Toledo, Ohio.
As a mom of two young ones, I’ve been wanting one of these frozen treat makers for awhile. And since we’re kicking off summer this week, it seemed like a no brainer to finally make the purchase. Needless to say, my boys are pretty pumped!
Although you can make ice cream, sorbet or gelato with your high speed blender, running it through the ice cream maker after you’ve blended the ingredients together can give it a smoother texture.
Tart and refreshing, the hint of basil in this recipe is an unexpected surprise sure to keep you satisfied.
I see a lot of fun variations in my future with this recipe – strawberry and mint, blueberry and lavender, peaches and thyme, mango and cilantro. The possibilities are endless.
Enjoy and have fun! And be sure to leave me a comment below and let me know what variations you come up with.
With gelato love,
Raspberry Basil Gelato
Yield: 4 servings
½ cup cashews, soaked for at least 2 hours and then drained 3 cups frozen raspberries 1 cup coconut milk ¼ cup honey 1 TB freshly squeezed lime juice Small handful of basil, about ½ cup
Instructions: In a high speed blender, blend cashews, raspberries, coconut milk, honey, lime juice and basil until smooth. Using the tamper, blend on high until mixture is smooth and creamy. Be careful not to overblend.
Option to pour mixture into your ice cream maker (the Magic Bullet Dessert Bullet is a good one) and follow the manufacturer’s instructions.
Historical Development Asana hasn’t always been asana as we know it. Richard Rosen explains:
"Asana literally means “seat” or “stool,” derived from the verb as, “to sit.” It’s really a relic of distant past (at least twenty-five hundred years ago) when an asana wasn’t a pose at all but a platform or “steady seat” (sthiram asanam) where the yogi sat to meditate (Rosen, p. 69).
Rosen goes on to detail the different traditions of asana as meditative seat, sometimes involving tiger skins, as instructed in the Bhagavad Gita, the Yoga Sutras of Patanjali, and the Yoga Upanishads and how the physical and psychological principles of alignment for this type of asana eventually influenced modern teachers’ approach to alignment in postural yoga (in particular the upright spine, and balance of effort and ease) and the types of poses we practice today, which are quite different than the past."
Georg Feurstein, in The Yoga Tradition, references the deviation from the historical definition of asana by explaining that for Patanjali, Posture is essentially the immobilization of the body. The profusion of postures for therapeutic purposes belongs to a later phase in the history of Yoga” (Feuerstein, The Yoga Tradition, p. 248). There is an interesting, if confusing history of hatha yoga and the potential development of our modern poses out of that realm, but I feel the yoga practice I teach and practice is more modern than ancient (you won’t see me instructing people to swallow rags), so I’m interested in contemporary viewpoints while recognising there is much more to explore.
Asana, as we now practice it, must be regarded through a partially modern lens to make sense of it, as its definition has expanded and through the process lost some of its clarity of language. Rosen writes that “asana now steps fully into its second role… it can be a seat for the meditating yogi; it can be a preparation for that seat; or it can serve both functions, blurring the line between meditative and physical asanas… (Rosen, p. 75).
Body Focus Perhaps the easiest to comprehend is asana as a tool for physical therapy, be it strengthening, stretching, or otherwise restoring healthy bodily function. Rosen explains that the “therapeutic value [of asana], is, like the importance of alignment, widely accepted today” (Rosen, p. 75)
Timothy McCall, M.D., is perhaps the most practically minded in this idea of physical body therapeutics through asana, exploring yoga broadly as “systematic technology to improve the body, understand the mind, and free the spirit” (McCall, p. 7) and build “flexibility, strength, and balance in every area of the body” (McCall, p. 14) He goes on in the following pages to explore forty practical benefits of asana practice from anxiety relief to prevention of heart disease (McCall, pp. 30-45). If you spend some time with McCall and his well-cited claims, you’ll see that of course yoga asana is a powerful tool to affect the physical body and its variety of ailments, but there’s something more, isn’t there? For the record, McCall thinks so too.
Mind-Body
Asana is seen by some as an opportunity to practice mindfulness or meditation in a practical and physical sphere and ultimately bridging the gap between body and mind. I always recall one of my early teachers describing her mat as a laboratory in which she could explore certain elements of her life in a safe place. My teacher, Jason Crandell, has influenced me heavily in this sphere, often saying “My orientation has shifted from using my body to do asanas to using asanas to understand my body—and, by corollary, using my body to understand my mind, my moods, my conditioning, my—well—everything“ (Crandell).
For Iyengar the “real importance” of asana is their ability to “train and discipline the mind” (Iyengar, pp 40-41) and similarly for Desikachar it is to “unify” the body, breath and mind (Desikachar, p. 17).
Donna Farhi further defines this unification:
What distinguishes an asana from a stretch or callisthenic exercise is that in asana practice we focus our mind’s attention completely in the body so that we can move as a unified whole and so we can perceive what the body has to tell us. We don’t do something to the body, we become the body… So asana practice is a reunion between the usually separated body-mind…This down-to-earth, flesh-and-bones practice is simply one of the most direct ways to meet yourself…It’s important, therefore, not to make the mistake of thinking that the perfection of the yoga asanas is the goal, or that you’ll be good at yoga only once you’ve mastered the more difficult postures. The asanas are useful maps to explore yourself, but they are not the territory. The goal of asana practice is to live in your body and to learn to perceive clearly through it. (Farhi, p17).
The idea of asana as map is echoed in Erich Schiffmann, in that we can use poses as maps and tools to “deliberate explore [ourselves]” (Schiffmann, p. 38). Similarly, Leslie Kaminoff sees an asana as a “container for an experience” that ultimately reflects and informs on how we live the full extent of our lives off the mat.
Each asana is a whole-body practice where we can witness how things arise, how they are sustained, and how they dissolve or are transformed. We can see how we are affected by the experience of moving into the pose, being in the pose, and moving out of the pose, and how that might affect other places in our lives where we meet change (Kaminoff & Matthews, p. 65).
Movement of Energy
In early Hatha yoga, asana was included as part of many processes used to stabilize energetic flow and purify the body (Feuerstein, The Yoga Tradition, 2008, p. 390). This harnessing and movement of energy is still a large component of modern postural yoga and takes us rather boldly out of the steady ground of Western medicine and psychology and into the potentially shifting sands of subtle energetics.
For Erich Schiffmann, asana “allow[s] new energy to flush through you, nourishing undernourished areas, soothing chronic pain, and improving energy flow throughout the whole of you – revitalizing you.” (Schiffmann, p. 38). Iyengar describes that in the execution of asana, a yogi will feel “in the beating of his pulse and the rhythm of his respiration…the flow of the seasons and the throbbing of universal life. His body is a temple which houses the Divine Spark” (Iyengar, pp. 40-41).
Donna Farhi explains that the yoga asanas, “while appearing relatively static compared to other movements, are actually still dances swirling with internal motion. The form of each asana acts as a container for these subtle yet powerful internal movements. The untrained eye sees no visible movement, but on further investigation, an asana practiced in this vital way is easy to distinguish” (Farhi, p.24).
By an expanded definition, a yoga asana can be a vehicle for feeling and releasing subtle energies throughout the body and spirit.
Discovering the Divine
Expanding on the exploration of energetics, and learning from it, asana can be further defined as a tool to explore the physical body to better understand the mind, spirit and the Divine, furthering the Tantric idea that “as above, so below.” Feurstein, speaking of Tantra broadly, explains “when we truly understand the body, we discover that it is the world, which in essence is divine” (Feuerstein, 1998, p. 53). Practicing postures that embody different animals, gods and goddesses, great sages, states of energy, and openness of heart, we physicalize and in some ways concretize the abstractions of a spiritual quest.
Iyengar movingly describes this journey through the universal earth-bound experience to the Divine.
Whilst performing asanas the yogi’s body assumes many forms resembling a variety of creatures. His mind is trained not to despise any creature, for he knows that throughout the whole gamut of creation, from the lowliest insect to the most perfect sage, there breathes the same Universal Spirit, which assumes innumerable forms. He knows that the highest form is that of the Formless. He finds unity in universality. True asana is that in which the thought of Brahman flows effortlessly and incessantly through the mind of the sadhaka (Iyengar, p. 42) This movement through a diversity of asanas, Donna Farhi writes, expands our consciousness “so that regardless of the situation or form we find ourselves in, we can remain ‘comfortably seated’ in our center. Intrinsic to this practice is the uncompromising belief that every aspect of the body is pervaded by consciousness. Asana practice is a way to develop this interior awareness” (Farhi, pp 16-17).
For Seane Corn, asana practice becomes a form of spiritual communion she terms “body prayer.”
In our culture, we’re so physically oriented. We like the five-sense reality. We feel safe with it. When we use our bodies as an expression of prayer, it gets our minds very, very quiet. Traditional prayer is much more mind-spirit oriented. Is body prayer better? No, it’s just a different expression of it. A more activated version, just like when you see T’ai Chi or someone who’s really dancing. There is such a connection with the natural realm, in the way things move — your heart beating and the blood flowing through your veins. How more connected can you get to spirit than in your own humanity and your own body? (Cameron & Corn)
So, what is it?
Ultimately, asana is whatever you experience. You simply have to be open to its potential power and variety. If you practice long enough, you will potentially feel components of all of the above but there is no need to decide that asana must ever be strictly defined.
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
Works Cited
Cameron, M. J., & Corn, S. (n.d.). Finding Spirit: Q&A with Seane Corn. Retrieved May 2015, 13, from GaiamLife: http://life.gaiam.com/article/finding-spirit-qa-body-prayer-diva
Crandell, J. (2013, May 17). Teachasana Interview with Jason Crandell. Retrieved May 13, 2015, from Teachasana.com: http://www.teachasana.com/teachasana-interview-with-jason-crandell/
Desikachar, T. (1995). The Heart of Yoga. Rochester, Vermont: Inner Traditions International.
Farhi, D. (2000). Yoga Mind, Body & Spirit. Dublin: Newleaf.
Feuerstein, G. (1998). Tantra: The Path of Ecstasy. London: Shambhala.
Feuerstein, G. (2008). The Yoga Tradition (3rd Edition ed.). Prescott, Arizona: Hohm Press.
Iyengar, B. (1979). Light on Yoga. New York: Schocken Books.
Kaminoff, L., & Matthews, A. (2012). Yoga Anatomy (2nd Edition ed.). Champaign, Illinois: Human Kinetics.
McCall, T. M. (2007). Yoga as Medicine. New York: Bantam.
Rosen, R. (2012). Original Yoga: Rediscovering Traditional Practices of Hatha Yoga. London: Shambhala.
Schiffmann, E. (1996). Yoga: The Spirit and Practice of Moving into Stillness. New York: Pocket Books.
What you will need
Get Cooking! Fill a sauce pan with water. Place a smaller sauce pan on top (or use a double boiler, but you do not need a double boiler). Fill the pan on top with 5 oz of chocolate (that is equivalent to about 1/2 bag of chocolate chips). I added a small amount of ghee to my chocolate to make it creamier -- after all, I am in love with the country of france and all of the real butter, heavy cream and deliciousness that the french cook with.
THAT'S ALL!
For those who do not use recipes (like me -- ha!)
GET CREATIVE....
Add coconut oil, honey, or coconut flakes to one layer of the chocolate.
Don't like nut butter? Or, allergic to nuts? Melt chocolate and add mint essential oil, mint extract, chopped mint leaves and even dried fruit to the chocolate and freeze.
Wrap each nut butter cup in parchment paper and give as gifts or eat them all yourself.
Add a nut butter cup to ice cream.
By Meredith Cameron
Learning that she and we are more capable than we give ourselves credit for, Meredith Cameron creates space for students to reach out, dig deeper, and not take themselves too seriously. Yoga and traveling are two life loves that seem to go hand and hand. Follow Meredith around the world with her workshops and retreats - 500+ hour CYT. To find out more about Meredith visit www.mcameronyoga.com
We are perfect We are better than anyone else We have achieved something in our life No; actually up-leveling means that now we are more aware
More aware of our thoughts, our actions, our words and more aware of how we function in the world. We are more aware of how we show up in relationship, what we want in life and how to get there. We look outside ourselves and witness the reality and truth of what IS.
Up leveling gets you nowhere in particular, but more awake. And if you’re doing it “right”, you are always offered the opportunity to up-level; whether or not you take that opportunity is entirely up to you.
Up-leveling your vibration is not all that easy. It’s actually quite challenging because it requires letting go of old stuff and moving into what you may LABEL as unfamiliar. It’s actually easier to get snagged by limiting beliefs, old patterns, and the lower vibration of other people in your path, than it is to raise your own vibration. And now with social media, it’s so easy to get distracted by all the publicly announced accomplishments of everyone else than it is to focus on your own stuff.
Raising your vibration requires work, there’s no doubt about it.
I was laughing this week because well, this theme is so resonate with me right now. I was sitting there, going through my task list for the week and amidst the “blog post, social media training/posts, enter emails, update site” was “prepare for meeting with Dove, get processes outlined for assistant, send grant proposal to Lululemon, prepare for meeting with potential business manager, read through proposal from book publisher”. Talk about uncomfortable!
But wait … then, on my other post-it pile there was, “reformat computer, take photos off phone, update and back up phone, complete relocation order for children, and get summer schedule for kids together.” Needless to say I went to Juice Alley, decided to juice this week and ran up and down the Lyon Street steps all week long just to clear my head and heart.
That is up-leveling – having a lot happening at one time and being able to see above it. Noticing the “balls in the air” and recognizing how each one is integral to the other. Becoming extremely aware that something is shifting, noticing that this may have been offered before, but this time, you will do something different to support the elevation. And in all this shifting, you get a bit uncomfortable but you do it anyway.
Because in that uncomfortable space, something does shift. It’s a release of old patterns; it’s a letting go of old beliefs, and it’s a trust that this time will be different because you are different.
We up level our energy when we:
Look at the stillness and locate our distractions Recognize what is holding us back and sit in the un-comfortableness Take care of old “business” or “karma” that weighs us down Acknowledge our greatness and move toward it Embrace the truth that we deserve all the amazingness coming our way Up-leveling, sharing our gifts, learning, growing, letting go and shining anew, is why we’re here.
Use this time of Mercury Retrograde to:
Renew — rethink — realign — reignite — rewire
Shift everything you think you know into an up-leveled version, which means, you may not know what you’re doing but on some level, I promise you do. And when you leave the familiarity with no promise of something bigger or better … you will fall into a flow that is so familiar, you won’t remember what it was like before.
For most people with busy modern lives, it’s hard to stay disciplined and keep making the time for the practice that we know can serve us well.
The Yoga Sutras address the rare exceptions, meaning those people who seem to be able to get up every day at 4, have their kale, and practice 3 hours before working all day (translation and then commentary by T.K.V. Desikachar):
“There will be some who are born in a state of Yoga. They need not practice or discipline themselves.” (1.19) But these are rare persons who cannot be copied and should not be emulated. Indeed some may succumb to worldly influences and lose their superior qualities."
So that leaves the rest of us with some tough choices. For me, they often look like this:
This is where we walk the fine line between keeping a practice that supports and deepens our experience of life and fetishising the practice above all and missing the joy of our phenomenal life. The balance is hard! But this work was never meant to be easy or immediate to figure out.
It is only when the correct practice is followed for a long time, without interruptions and with a quality of positive attitude and eagerness, that it can succeed. (1.14)
There are no easy answers here, but this is why it is so pressing to ask yourself ‘what am I willing to sacrifice?’. Everyone will have a different need for the force of clarity and unification that yoga can bring. You must decide how deep to go. You must decide what to let go of that is preventing you from getting there.
The old Shantideva chestnut speaks volumes here: ‘We who are like senseless children shrink from suffering, but love its causes.’ Often we cling to that which feels good in the short term but either prevents us from going into the depths of possibility the human experience gives us, or causes us suffering in the long term. It’s hard to let go. It’s hard to sacrifice. But that is the work. And eventually the sacrifice becomes no sacrifice at all.
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 http://www.adamhocke.com/
From a very young age, we tend to look outside ourselves for validation, guidance and information. I witness this every day with my two daughters. And as a parent, I know it’s okay to validate and respond with praise but, at the same time, it’s just as important if not MORE important, to allow them to make their own decisions (even though I’m cringing inside), so they can learn to gain that sense of sovereignty.
Turning to outside sources is pertinent for learning, growing and expanding. However, the end result will always be the same and that is that growth is an inside job.
Which can be quite scary if you have any smidgen of self-doubt, fear of failure, or decision-making issues. I’ve experienced all three to be quite honest and obtaining that sense of sovereignty has been quite a journey.
Self-sustaining action can be intimidating because when we empower ourselves from the inside out, we truly have no one else to “blame” when things go unlike we planned. Not only that but we also have to take complete ownership and responsibility for our thoughts, words and actions.
Complete ownership of our thoughts, words and actions.
That means that whatever we decide to be, do and contribute in this lifetime is ours to claim … regardless of how it “turns out.” But what I’m learning is, when we rely on the inner calling of our soul, we blaze our own trail and magnetize others that uplift our goals.
So then, can we confidently say that when we sit in meditation or dedication, and expand our innocence and vulnerability to learning for the sole purpose of elevating our soul’s calling, that we connect to our inner pulse and experience sovereignty?
Can we admit then that our external gaze actually inhibits our personal growth and may even restrict our intellect when it comes to making autonomous choices?
Would you agree then, that relying on the projections (not the opinions), of others, can potentially take us down a path that is not our own?
I think that listening to the whisper of our own divinity and following that unique voice is the only way to gain the empowerment that we crave in this lifetime. I think we know on a deep level that we hold this power within ourselves to create what is uniquely yours, we just rely on the judgment of others and that then becomes the pattern.
Sovereignty is knowing your truth, standing in your truth and then expressing your truth in everything you do. And not just some of the time, all of the time.
Enter Grilled Veggie and Chicken Kabobs with Honey Thyme Mustard.
Nothing says Memorial Day BBQ quite like kabobs do. So get ready to fire up the grill and toss these bad boys on! They’re quick and easy and sure to be a crowd pleaser for men, women and kiddos of all ages.
Have a safe and happy holiday weekend and remember you can have fun and eat clean good food too.
With kabob love,
Grilled Veggie and Chicken Kabobs with Honey Thyme Mustard
Yield: 12 kebobs
12 wooden or metal kabob skewers ½ cup organic yellow mustard 2 heaping TB. honey 1 tsp. fresh thyme, finely chopped 2 tsp. lemon juice 2 tsp. olive oil, plus more for greasing the grill Pinch cayenne pepper 1 lb. skinless chicken breast, cut into 1-inch chunks 1 red onion, quartered, core removed, and separated into pieces 3 zucchini and/or summer squash, cut into ½-inch discs 8-10 large button mushrooms, quartered Sea salt and freshly ground black pepper, to taste
Instructions: If using wooden skewers, soak them in water for at least an hour before putting them on the grill.
In a medium bowl, whisk together mustard, honey, fresh thyme, lemon juice, olive oil, and cayenne pepper. Separate into two equal bowls and set aside.
Heat grill to medium-high. Prepare the kabobs by alternating between pieces of chicken and veggies, or if preparing for veggie and meat lovers, keep chicken and veggies on separate skewers. Slide about 8 pieces onto each skewer, careful to leave enough room on the skewer to handle comfortably.
Use a paper towel dipped in olive oil to lightly grease the grill. Place the skewers on the uncovered grill with the handles hanging over the edge so they stay cool. Rotate kabobs after about 4 minutes. Using half of honey thyme mustard, baste each kabob after about 6 minutes. Season with sea salt and black pepper.
Turning occasionally, cook vegetarian kabobs for about a total of 10 minutes and chicken kabobs for about 10-12 minutes, or until the thickest piece of chicken is cooked through.
Remove from grill and move to a platter. Option to keep food on the skewer or remove pieces from skewer with a fork. Serve hot with remaining bowl of honey thyme mustard for dipping.
Holistic Practitioners My body was shutting down and it wasn’t until I visited a holistic practitioner that I figured out what was wrong, after half a dozen MDs couldn’t diagnose me. The fact is there are things happening in your body that a regular MD can’t see without a million tests, such as hormone or cortisol imbalances, or if there are foods in your diet that are causing inflammation. A holistic practitioner can identify things like this just by asking you a few questions. Holistic practitioners aren’t covered by insurance and it might be more money that you feel like taking out of your pocketbook, but they are worth every penny to be more in tune with your body.
Massage A massage from a licensed therapist is way more than just rubbing out sore muscles. A good massage will get your blood flowing, push toxins build up out of your muscles, AND in addition, address muscles that have tightened up from improper or overuse. Nowadays, massages aren’t as expensive as they used to be, but you should definitely keep an eye out for therapists with certification.
Physical Therapy If you’ve had an injury, it’s a long term investment to get that injury treated professionally. People make the mistake of believing injuries will heal themselves. I have a bad scar on my foot from a surgery that never healed right. It’s stiff from the scar tissue around it and my foot just doesn’t land right when I’m running. If I had spent a little time and invested a little more on physical therapy after my surgery, I know it would be more flexible. Similarly, I have problems with a shoulder I injured in a triathlon crash. Again, I never went to physical therapy and I now know I’ve been dealing with it since then.
Quality Food My husband used to get on me about how much money I spent on food, because I would go to Whole Foods instead of a regular grocery store. But, in my opinion food should be your first place to invest in yourself. Food is our daily medicine. The nutrients in your food are absorbed into every system in your body. Same with chemicals, they are ingested into your body. What we put in our body is what we are.
No More Red Eyes Sleep is so important. It is your body’s best chance to recover and restore after a long day. I will no longer sacrifice two days of my life for the $40 I may save taking a red-eye or a 6am flight, because of what it takes me to recover. I’ll be exhausted, I won’t sleep well, my sleep schedule will be destroyed, my digestion will suffer and I’ll wind up cranky. I can even see the fatigue in my skin and face. All for $40? totally not worth it. When I fly at times I’m already awake, I get a much better change good night’s sleep before I depart and when I arrive and I’m not trying to find my hotel in the middle of the night.
The body you have is the only body you’ve got. You have to nurture it and take care of it. You invest money in your children’s future, in your retirement, in your home. You are worth investing in too!
XO, Hayley
By Hayley Hobson
With her unique specialization in the combination and complement of pilates, nutrition and yoga, Hayley offers a cocktail of lifestyle changes that produce real and lasting results. Hayley is a columnist for Elephant Journal and has been featured in Pilates Style Magazine, Natural Health Magazine and Triathlete Magazine. She currently lives in Boulder, CO with her husband, former world-ranked triathlete, Wes Hobson and their two beautiful daughters, Makenna and Madeline. Read more about Hayley and check out her new book at HayleyHobson.com
Core Yoga 4
Here are some good reasons why you should give yoga a try:
(1) Yoga is a gentle way to start to be more physically active. Yoga can be the gateway to other exercise. In and by itself, yoga is a complete fitness program, however the strength, balance and endurance you develop through practicing yoga often leads to the confidence to take up other activities which you may not otherwise have been willing to try.
(2) Yoga helps keep you young. According to Human Anatomy and Physiology, "Exercise that coaxes joints through their full range of motion…is the key to postponing the immobilizing effects of aging on ligaments and tendons, to keeping cartilages well nourished, and to strengthening the muscles that stabilize the joints" In addition, yoga incorporates deep breathing which helps improve lung capacity and increases energy and endurance levels.
(3) Yoga undoes the damage we do to our bodies. Whether you are an athlete or have a job that keeps you sitting at a desk all day, or both, your body pays a price. Tight muscles in the back, neck and legs are by-products of how we use our bodies. Spending one hour a week at yoga, undoing that damage, will make a marked difference in how your body feels and performs.
(4) Yoga can help manage stress and other physical conditions. High blood pressure, depression, osteoarthritis, and asthma are a few of the many conditions which studies have shown yoga helps manage. Also, yoga has been shown to reduce the stress hormone, cortisol, which helps alleviate and manage stress and depression.
(5) Yoga is a fun, enjoyable form of exercise. There are many styles of yoga, the key is to find the type which fits your personality and needs. The perception that yoga is meant for young, skinny women in expensive stretch pants is wrong. While it's true, those classes exist, there are also gentle, restorative classes, accessible to all levels of fitness and are actually fun for the participants.
Hatha yoga is a general term used to describe classes which are slower moving and hold poses for a moderate amount of time. Look for words like "gentle" or "all-level" if you are beginner. Vinyasa is a term which usually describes a form of yoga that incorporates a lot of movement. Quicker paced, these classes can be very fun, and a bit more challenging.
Yin yoga, is a therapeutic form of yoga which holds each pose for several minutes to target the connective tissues, such as ligaments and tendons. Yin is the perfect yoga for athletes, it is gentle and helps promote recovery. Finally, restorative is a very slow moving, gentle form of yoga that uses props such as bolsters, blocks and straps. Extremely gentle in it's pace, restorative yoga is perfect for those recovering from surgery or dealing with chronic pain conditions.
Give yoga a try for yourself, you will probably find there are many other benefits which are not listed here.
Sad but true story.
The moral of the story though is that Zucchini Hummus was one of the key staples in my new health food routine that helped me transition away from my usual store-bought hummus snack, to a better healthier, fresher homemade alternative.
And while I don’t recommend overdoing any type of food (health food or not), I DO recommend finding your own favorite staples as you start your cleanse or your new healthy lifestyle.
This vibrant bright green hummus dip is ideal for spring, featuring sweet peas. It makes a great snack with veggie sticks or even a delicious spread on a collard green or nori veggie wrap – another one of my favorite springtime lunches.
Enjoy and be sure to leave me a comment below. Do you love hummus? What do you think of this green pea lemony twist? Can it become one of your favorite all-time healthy staples?
With sweet green pea love,
Green Pea Hummus
Yield: 1½ cups
Ingredients: 2 cups frozen green peas ½ cup water ¼ cup tahini ¼ cup freshly squeezed lemon juice ½ cup cilantro 2 cloves garlic ½ tsp. sea salt, or more to taste
Instructions: In a small pot, bring water to a boil. Add green peas and simmer until tender, about 2 minutes. Drain and rinse under cold water.
In a food processor fitted with the S-blade, pulse together cooked peas, tahini, lemon juice, cilantro, garlic and salt until smooth. Serve with veggie sticks. Store in an airtight container in the refrigerator for up to one week.
In almost all avenues of health and wellness advice, importance placed on stretching is a given. Yet, when you ask someone if they know what stretching actually is they rarely have any idea about it. We associate the sensations felt when our bodies are put in one position or another, or challenged to move in new ways, as an abstraction that we call "stretching." And these days, when many people are looking to stretch, yoga classes are often where they go because, for lack of any other reference, they have come to think of yoga as merely an elegant way to “stretch out.”
A June 2014 study in the Journal of Clinical Biomechanics found no differences in people's muscles and tendons after six weeks of a stretching regimen. What we typically think of as “stretching” is not actually making muscles longer. When I was growing up we always had to try and touch our toes in physical education class. Some kids could touch easily and some kids could not. We were told to bounce. I remember having an image of two steel cables along the back of my legs being pulled taut and longer. This carried over into my early adulthood and forray into yoga. I was determined to mold my body into an ultimate enlightenment machine and was willing to withstand whatever pain might be in the way.
My ranges of motion did increase. But this came with a price. It was quite an accomplishment to achieve full splits that one summer when I made it my life goal. And I relished showing off my accomplishment in every yoga class I went to throughout the subsequent year. However, the degenerative issues and pain I now deal with in my SI joint seems hardly worth it. Eventually, wanting to feel better became more important than poses. And I began to discover that a lot of the discomfort in my body was not because of energy blocks or toxins that needed to be purified but the natural result of a "unbridled pursuit of unlimited flexibility" that I was being praised for and encouraged to pursue.
Muscles sliding long and conditioning oneself to withstand the signals that fire when we press our bodies past the point of safety are not the same thing.
Honestly, I'm not really much of an anatomy guy. At a certain point, too scientific a viewpoint sucks all the magic out of it for me. But watching video of people with limited motion who miraculously regain full range when placed under anesthesia is quite a revelation. As crazy as it may sound, we all have full ranges of motion in our bodies when we are under anesthesia. Clearly, what is restricting movement in our bodies is not determined by our muscles alone. And more importantly, if not determined by muscles then from where else would we derive the mobility and stability that constitute a healthy functioning system?
The technical keys to answering these important questions will need to be left to others more knowledgeable than myself. But in lieu of being able to fully explain these revelations empirically, I feel obliged to at least question some stock things I've been saying in my classes for years. And I think other yoga teachers ought to do the same. A quick perusal of the content that yoga teachers, media, and the fitness industry at large, are generating online reveals a grossly ill-informed use of anatomical platitudes. While well intentioned, these attempts to explain the nuanced phenomenon of a human system through sweepingly inaccurate statements, and what's worse purport to provide easy answers to complex conditions, is doing everyone a disservice.
Those ubiquitous numbered lists of yoga poses to address whatever condition are entirely bogus. Offering poses as a means of targeted stretches assumes a uniformity among human bodies that does not exist and serves to obfuscate a deeper understanding of how we move and feel.
Last month, I wrote a piece called Slow Yoga Revolution. The outpouring of camaraderie around a slower, simpler, and more attentive practice was remarkable. Seems like others are also getting over the allure of accomplishments and embracing the subtleties instead. For all those who find common sentiment there, I want to suggest that part of changing the dialogue around yoga practice requires becoming clearer about what we are saying to people. And not continuing to perpetuate myths.
So, I’m officially done with stretching. As far as I can tell, there really is no such thing. And even if someone can make an anatomical case to the contrary, the reasons why yoga practice makes people feel better encompass more than our ability to articulate physiology. In my experience, when my muscles slide long, when my body moves freely, when pain abates, it feels like a comforting release more than an intense sensation. Not like those two hard cords down the back of my legs being pulled taught, but rather the gentle caress of a loving hand that soothes my nerves. It feels like a softening. It feels safe. It has nothing to do with stretching.
To balance an excess of Kapha, it’s recommended that you opt for bitter, pungent and astringent foods to clear congestion, dry dampness and boost energy. In this dish, I sauté onions and garlic (pungent), add red lentils (astringent and bitter) and finish it off with leafy green kale (bitter). Spices add extra flavor to make this a light, satisfying dish that’s perfect for Kapha season.
Creamy Red Lentils Serves: 4
Ingredients: 1 ½ Tbsp. olive oil 1 small onion 2-3 cloves garlic 1 tsp. ground cumin ½ tsp. ground ginger ½ tsp. ground turmeric 1 cup red lentils 4 cups low-sodium vegetable broth 2 cups chopped kale Sea salt
Nikki’s Note: As you can see in the photo, I often add a few handfuls of frozen organic corn kernels for texture. Simply toss the corn in at the very end and the heat from the lentils will defrost it.
By Nikki Croes
Nikki Croes is a Personal Chef & ISHTA’s resident Nutrition Coach. She trained at the Natural Gourmet Institute for Health & Culinary Arts and the Institute for Integrative Nutrition. Her focus is on cooking nutritious, mouthwatering, (mostly) plant-based meals for her clients and their families. As a coach, Nikki also teaches busy people how easy and elegant it is to cut the crap out of their diets and revitalize their health one delicious bite at a time. For recipes and lifestyle tips, follow Nikki on Twitter and Pinterest.
Asanas to do before going to Sleep:
Here are a few asanas that you can do before going to sleep that may help you rest better.
1. Jathara Parivartanasana
Jathara means stomach; Parivartanasana means turning or rolling about. If you come to my classes, it is no surprise that I love this pose. Of all the poses, I think this pose and its variations are responsible for keeping me flexible. I always practice this pose before going to sleep and have for the past 20 something years. Ease into it if it is your first time exploring this pose.
Steps: 1. Lie on your back with your legs extended. 2. Draw your knees up into your chest one at a time and wrap your arms around your legs, hugging them. Rock side to side to massage the back. 3. Continue holding onto your right knee with both hands and extend your left leg all the way out onto the bed. 4. With your left hand on the right knee, draw the right knee across the left side of the body towards the bed. Keep both shoulders down and extend the left arm straight away from the body. 5. Hold for a few breaths or until the back releases, (or relax and enjoy for a few minutes). Inhale, bring both knees and head back to center, and repeat on the other side.
Modifications and Props: • Use a blanket under the knee if you feel you need some support (so your knee isn’t just hanging there).
Variations: • Take both knees to the left and hold the right knee down with the left hand. Release your back. Hold for a few breaths and come back to center. Repeat on the other side.
Benefits: • Stretches the spine and shoulders • Improves digestion and circulation • Strengthens the lower back • Relieves lower backache, neck pain, and sciatica • Opens the hips and chest
Contraindications: (or reasons not to do this pose) • High or low blood pressure • Diarrhea • Headache • Menstruation • High blood pressure
2. Thread the Needle Pose
I have really tight shoulders from biking, especially the rhomboids (muscles between the shoulder blades). This pose helps to stretch them so that prāna can have a head start in healing this tricky part of the back.
Steps: 1. Start in table position. 2. Weave the left arm under the right and place straight away from the body, as you twist through the lumbar and thoracic spine, place the shoulder on the floor. 3. Lift right arm up towards the ceiling and intensify the stretch. 4. Keep the majority of the weight on the shoulder to create the traction for the stretch. 5. Repeat other side.
Modifications and props: • Place a blanket on the bed and place the shoulder on it if padding is needed. • Can be made into a balance by lifting the leg on the same side as the arm that is lifted.
Benefits: • Stretches shoulders and posterior rotator cuffs • Stretches oblique • Strengthens legs
Contraindications: • Neck injuries • Upper back injuries • Migraines • Pregnancy
3. Supta Virasana
Supta means lying down, vira means hero. I always say that “no pain, no gain” is such a washed up theory. You shouldn’t have to experience pain in order to manifest what you need. That is silly. This pose, however, shoots holes in my theory if the legs and back are not ready for it. So one of the best places to try it out is on your bed, where the mattress can give space when the muscles and tendons do not. Use blankets and pillows for comfort.
Steps: 1. Start in Virasana (Hero’s pose). 2. Exhale and lean back onto your hands, then your forearms and elbows. 3. Once you are on your elbows, place your hands on the back of the pelvis and release your lower back and upper buttocks by spreading the flesh down toward the tailbone. 4. Then finish reclining, either onto the bed or the support of blankets or bolsters. Take both arms out to the side. 5. Stay in this pose for 30 seconds to 1 minute. Gradually extend your stay to 5 minutes. To come out of the pose, inhale and press your forearms against the bed, exhale and bring your chin towards your chest and come onto your hands back into Virasana. As you come up, lead with your sternum, not your head or chin.
Modifications and Propping: • If you’re not able to recline fully on the bed, set a bolster or one or more folded blankets behind yourself to fully support your spine and head. • Use as much height as you need to make the position reasonably comfortable. • To help release the groins, lay some weight across the creases of the top thighs where they join the front pelvis. • Start with a 10-pound sandbag and gradually over time increase the weight to 30 pounds or so.
Variations: • Before doing Supta Virasana you can start with its halfway variation, Supta Ardha Virasana (Ardha means half). To sit in Ardha Virasana, draw just your right leg back into Virasana. You can keep your left knee bent with the foot on the floor, or straighten your left leg by pushing out through the heel. Then recline as described above, either onto a support or the bed. Come out as recommended for Supta Virasana, then repeat with the left leg back.
Benefits: • Stretches the abdomen, thighs, and deep hip flexors (psoas), knees, and ankles • Strengthens the arches • Relieves tired legs • Improves digestion • Helps relieve the symptoms of menstrual pain
Contraindications: • Serious back problems • Knee issues • Ankle problems • Avoid this pose unless you have the assistance of an experienced instructor.
4. Viparita Karani
Sava means corpse (Corpse Pose). This is a great way to balance your prāna before you move to your favorite sleep position.
Steps: 1. From a seated position, roll down one vertebrae at a time, flex the knees as you roll down. Once your back is on the bed, straighten the legs. Allow the legs to open naturally. Lightly lift your buttocks off the bed by pushing down with your hands and lengthen through the lumbar spine. Lower the buttocks back to the bed. 2. Dorsi flex the right foot and lengthen the leg. Plantar flex the foot and hold for a couple of seconds. Then relax muscles in the leg, the ankle, and toes. Do the same for the left leg. Allow the calf and inner thigh to release. Leg may turn outwards naturally. 3. Lengthen the arms above your head for a long stretch, and then take them towards the ceiling as you open up your back, allowing the shoulder blades to stretch away from the spine. Bring the hands down by your sides with the palms facing the ceiling. Spread the fingers and then relax the shoulders and hands. 4. Bringing the chin to the chest, stretch the neck. Then lay the head back to the bed. Relax the jaw and soften the tongue off the top of the mouth. 5. Taking long deep breaths, allow the body to release any tension that remains in the body. 6. Stay in Savasana for 5-15 minutes. When you are ready to come out of the pose, take a couple of deep breaths, wiggle toes and fingers, and when ready, roll to the right side for a couple of breaths. By pressing the left hand into the bed, slowly push yourself up to seated position.
Modifications and propping: • You can use a folded blanket or towel under the neck for comfort. You can also use an eye cover to help with relaxation. • If it hurts your lower back to keep legs straight, you can place a folded blanket or bolster under the knees. • If it hurts legs to allow them to turn outward, you can use a strap around the feet to keep the hips turned forward.
I think you will enjoy your “before you go to bed” poses so much that upon waking, you will want to do a few more asana to transition into the day centered and balanced. Watch for my next article on Yoga Asanas to do in Bed when you Wake up.
By Peggy Breeze
I am a Ayurvedic Diet and Lifestyle consultant, Yoga Specialist, Peak and Power Pilates instructor, cycle instructor and a personal trainer with certifications from Kripalu and 500-hour Himalayan Institute.
To know more about Peggy Breeze- visit www.thebalancedyogi.com
What I liked about this portion of the book was the scientific approach to understanding emotion and its relation with meditation. In this section, written by Erika Rosenberg, PhD, it talks about the observational skills of meditating that are similar to the observational process of the scientific method. Once more, it also also mentions how emotion is not something you can stop.
The point of meditation is not to eliminate emotions. It is to learn how to accommodate them skillfully and with compassion for oneself and others.” (Rosenberg, p.70) This brings me back to the title of this blog post, Walk slowly with your emotions.
An emotional response occurs almost immediately following the event that triggers the response. It can be a powerful tool to aid in escape, recovery, temporary gains in strength, stress, and other effects on the mind and body. Before you let your emotions run away, instead try walking with them. Let them go, it’s okay. And as you continue to walk slowly with the emotions, you can welcome them and say goodbye on your terms, instead of running a race the you will never win.
Here are some things I do to help me reel in any runaway emotions:
When I feel angry If I allow this emotion to persist, my teeth will grind, my jaw becomes tense, the shoulders arch up towards my ears and I feel heat all over my body. The heart rate increases and I start to have shallow breathe. Sometimes this does help me focus on whatever made me angry to solve the problem, which is a productive outcome of the process. However, if I’m still steaming over the subject or event I do the following: close my eyes, place my hands together, and take deep long breaths. My eyes closed, it allows me to feel the tension more-so in my body and I try to visualize the release of everything that feels tight. The deep breathing helps relieve all that tension within the body and then calms down the mind. Having my hands together gives me a feeling of compassion for myself and others, I am not longer clenching my fists or jaws.
When I feel anxious or nervous Sometimes this is a good reaction to the feeling. You’re about to embark on a great journey. Of COURSE you’re going to feel nervous or anxious about the trip. My eyes may dart around, my breathing becomes quick and short, and my hands feel clammy. The feeling to disappear from public view starts to creep in. What I do: LAUGH! Reminding myself not to things “so seriously” and see them as events on a timeline versus events on their own. Everything is connected, in one way or another. So my anxiety is connected to my self-esteem. When I begin to laugh I remind myself of the strong person I am and how much stronger I want to become. It gives me ease to relax knowing that small mantra I’ve held close to my heart: today I’m stronger than yesterday.
When I feel sad We’ve all had this feeling. Like the color we see today is not as bright as it usually is to us. The faces of others look like twisted masks covering the human flesh. When I’m sad, it’s easy to see on my face with my gaze low, shoulders rounded, and blank stare. Sometimes I have emotion about emotion. I get angry that I’m sad! I tell myself, “what do you have to be sad about?! There are others that have it worse off than you.” What do I do to get out of this loop? I use to EAT! That’s how I got over 200 lbs in my early twenties. I dealt with emotions as cover-up by food choice. Now, I MOVE MY BODY. When your mind wants you slow down and lament over the same emotion, again and again, movement helps your thought train move alone. Largely, I do yoga, but if I need something more up-tempo, I dance, by myself.
So there you go. Emotions come, Emotions go! (just like money, but that’s another topic) This is ONE of the MANY reasons I practice and teach yoga. It has helped me slow down and move through emotions, surpass challenges, and question myself. Yoga has given me the opportunity to connect with so many people in a way I thought never imaginable. When I first started yoga, I would laugh at the “yoga can transform you!” and other sayings. Now I find myself saying those same exact words. All you have to do is be open to change, and it will come. Follow your heart.
Again, if you’re interested in reading the book about meditation that I mentioned earlier, check it out on amazon:
By Jenn Allen
Jen Allen is E-RYT 200 Yoga Teacher in Maryland. She is currently undergoing yoga therapy teacher training at Maryland University of Integrative Health. Find out more about her at www.jenallenyoga.com
For strength everywhere else in the body, you’re resistance training at least twice a week. And no, yoga doesn’t count and really, neither does Pilates. Pick up some weights or go to a weight training class. If your core strength is weak, then let’s talk about some Pilates Reformer private sessions. You will have a much easier time in your weight training endeavours with a strong core, not to mention in your sports. No lie, skiing and snowboarding will be so much easier.
Now let’s talk about Yoga. You balance your stimulating cardio and resistance training workouts with Yoga. The mistake a lot of people make is by thinking that their Yoga can be their workout. Sadly, Yoga is your work “in” or your balancer of the overstimulation in your life, not a workout.
So you should be evaluating your day to decide what kind of Yoga to practice. If you start your day with Yoga, and it’s going to be a low key day you may want a stimulating class, like Ashtanga. If you are looking at the day from hell, maybe a gentle balancing yoga would be a better choice. If you practice after a cardio or strength workout, Yin yoga is a great choice. It works to stretch connective tissues. If you practice in the evening, you will have experienced most of your day and if it was stressful and over stimulating, restorative could be the ticket. If you have had a very vatic day (experienced a little bit of air-headedness, or you were having a hard time staying focused, an Iyengar class would bring alignment and balance. Whatever you choose, make sure that it is not hot (remember we are healing) and that you are balancing, not continuing to deplete which creates more of the same stress or imbalance. That will only open the door for injury, aging, illness, headaches, anxiety, emotional imbalance, depression, and hormone imbalance.
The next thing to look at is your food. You are what you eat. How your digestion and energy level are; how often are you sick? Are you eliminating on a regular basis and what does that look like? Yes, literally, what does that look like?
What you eat determines the answers to these questions, because again, you are what you eat. If the answers aren’t “great”, then you must look at how and with what you are nourishing your body.
In Ayurveda, (the ancient science of health) we look at our body’s constitution or make-up, Dosha, (Vata, Pitta, or Kapha) and then follow the nutritional guidelines for our particular make-up. You won’t believe how much difference it makes when you eat the food your body is capable of digesting correctly.
Last but not the least, sleep, yes, you need a good sleep.
So it looks like you are doing a really good job. You are exercising daily and in a way that fills you full of energy and vitality, not in a depleting manner. You are eating fresh, organic foods that agree with your constitution. And you are getting sleep, at least 8 hours. You are nourishing your body so that it can digest not only your food, but also your emotions, thoughts, feelings, and impressions.
Here are 10 Ways To Up Your Ojas:
Everyone is unique. Ayurvedic medicine recognizes the uniqueness of every individual taking into account psychological, emotional and physical conditions and tendencies. Remember the definition of Ayus is mind, body, senses and soul.
The elements and their qualities are present within each of us, but in different quantities at different times. When in balance, these qualities contribute to our good health. Our health improves when we practice small ‘balancing acts of kindness’.
How do we find balance? Baby steps! The elemental qualities within each of us are increasing and decreasing with the changes in season, the time of day, and the time of life. The goal is to live in balance with our true nature.
According to Ayurvedic principles, like increases like and opposites pacify. We begin by observing the qualities of how we feel. Then we encourage balance by introducing opposite qualities and reducing similar qualities. For example, when we feel cold we increase warmth. In the winter, especially this year, we need to eat more warm food with warming spices, massage with warming oils, wear warm socks and sweaters, cover up during Shivasana, and spend time with warm hearted friends and family. During the cold season we need to decrease our consumption of cold food, eliminate iced drinks, and minimize cold relationships.
Yoga and Ayurveda are sister sciences. How do we recognize the more subtle qualities that we are feeling? Yoga to the rescue! Ayurveda is a sister science to yoga. The nonjudgemental awareness that we cultivate in our yoga practice is an indispensable tool to support our good health. In order to make choices that will promote balance in our lives we need to observe our own qualities. We observe ourselves feeling cold, heavy, slow, hot, anxious, lethargic, impatient. We learn how to decrease similar qualities and increase opposite qualities. As we stress less, sleep better, manage weight and improve stamina with our Ayurvedic practices we will find ourselves more available to our yoga practice.
Value the small steps. Each act of self care is truly valuable. If you find you neglected yourself one or two days then just start again tomorrow. In tIme you will establish new habits. No rush. Be kind.
By Rhona Sewell
Rhona Sewell is a certified ISHTA yoga teacher, a LV Chair yoga teacher, and a 500 Hour Kripalu Ayurveda Yoga teacher.
To celebrate this major milestone and to help give you a taste of one of the decadent recipes featured in the new 65-page 80:20 manual, we want to share with you our new Almond Chocolate Chip Cookies recipe.
We’re on a mission to ditch the words “guilty pleasure” from our vocabulary. The 80:20 is a guilt-free zone, so please enjoy these Almond Chocolate Chip Cookies with a big smile on your face.
Here’s to having your cookies and good health too,
Almond Chocolate Chip Cookies
Yield: About 24 cookies
3 cups blanched almond flour 1 tsp baking soda 1 tsp salt 2 eggs 1/2 cup maple syrup 1 tsp vanilla extract ½ cup coconut oil 1 ½ cups Enjoy Life Semi-Sweet Chocolate Chips
Instructions: Preheat oven to 375 degrees F. In a medium sized mixing bowl combine almond flour, baking soda and salt. Set aside. In a small mixing bowl beat eggs, maple syrup, and vanilla extract with a hand mixer. Pour wet ingredients into dry and beat with hand mixer until combined. Melt coconut oil, pour into batter, and continue to blend until combined. Stir in chocolate chips.
On a parchment lined baking sheet, drop balls of cookie dough, about a tablespoon in size. Bake for 15 minutes. Let cool and serve with a cold glass of Homemade Almond Milk!
Black rice cooks up in about 30-40 minutes and is a real show-stopper on the plate. With its rich, exotic pop of color, it will surely impress your dinner guests… heck, you’ll impress yourself!
Forbidden Black Rice: Basic Recipe
Ingredients: 1 cup Forbidden Black Rice (I like Lotus Foods’ brand) 2 cups water Pinch salt
In a small pot, combine rice, water and a pinch of salt. Bring to a boil. Reduce heat, cover and simmer for 30 minutes. Turn off the flame and let sit, covered, for 5 minutes. Remove the lid and cool just a few minutes. Fluff with a fork. Optional: season with olive oil, sea salt and fresh herbs.