Sanskrit is an ancient Indian language. It is similar to Latin in the sense that many modern languages have roots in Sanskrit, but it is not really spoken as a first language in modern times.
While many people are intimidated by yoga in general, they are more so because of words in a language with which they are not familiar. Sanskrit is an ancient language of India that today is spoken mostly by Hindu priests in religious ceremonies. Yoga studios are the other place where Sanskrit is most commonly used around the world in modern times.
You do not have to be fluent or know any Sanskrit to practice yoga or experience its benefits. However, if this aspect of yoga's history and lineage interests you, picking up on some common Sanskrit in yoga classes is a great bonus. It can be easier than you think to grow your Sanskrit vocabulary over time.
It is important to remember that yoga has a long history and lineage and acknowledging this through the use of Sanskrit is a fantastic way to do so. Yoga means ‘to yoke’ in Sanskrit.
Sanskrit is said to be a vibrational language, in which each word doesn’t just have a meaning, but also holds a unique vibration. Each Sanskrit word is believed to have its own consciousness, and hearing or pronouncing that word can connect you to that consciousness.
You’ll start to notice patterns in the language (like learning any other language) that will help you figure out pose names.
Here are some common Sanskrit prefixes in yoga, and how they show up in different poses: These are just a few to give you an idea of patterns of how similar words appear in multiple poses.
Example postures:
Ardha Uttanasana (Halfway Lift)
Ardha Matsyendrasana (Half Lord of the Fishes pose)
Urdhva Mukha Svanasana (Upward Facing Dog)
Urdhva Hastasana (Upward Salute pose)
Example poses:
Parivrtta Trikonasana (Revolved Triangle)
Parivrtta Ardha Chandrasana (Revolved Half Moon)
Utthita Hasta Padangustasana (Extended Big Toe pose)
Utthita Parsvakonasana (Extended Side Angle)
Supta Virasana (Reclined Hero's pose)
Supta Baddha Konasana (Reclined Bound Angle Pose)
Someday, everything will make perfect sense. So for now, laugh at the confusion, smile through the tears, be strong, and keep reminding yourself that everything happens for a reason. - John Mayer
Whether you’re in a phase of life where everything feels joyous or traumatic or somewhere in between, remind yourself that everything is temporary. The only universal constant is change. If we can learn to release attachments to feeling or being a certain way, we can find more peace when navigating times of loss and grief. We can also accept that “good times” don’t last forever.
Yoga teaches us that everything is temporary. Everything. Yoga also provides tools for us to tap into our own well of resiliency and inner power. Resilience means being able to bend and not break. Resilience means we do our best even in times of seemingly insurmountable challenges because we know we will move forward and enter brighter days.
Pain is inevitable but suffering is our attachment to that pain. We’re not saying life is easy breezy or making light of dark days, we’re simply reminding you that you’ve got a well of inner strength to tap into to cope. Learning not to identify and hold onto that pain forever is vital to recovery.
Resilience is defined as the capacity to recover quickly from difficulties. It’s also defined as the ability to bounce back into shape, to have elasticity, like a rubber band. With a regular yoga practice, we can become more physically resilient and resistant to injury and illness, and more emotionally and mentally resilient to manage grief and loss. Yoga can help you tap into your individual inner spirit, capable of handling even the unimaginable.
Asana, pranayama, and meditation are powerful practices that empower us to fortify our physical, emotional, and mental resilience. Mindfulness helps us recognize we can survive tough challenges and grow stronger from the experience. Of course, it’s not easy or simple but comfort exists in having a toolbox of practices which can help us cope.
This week's classes focus on using yoga to build resiliency. Whether you're processing grief, dealing with physical pain, or just want to feel brighter, you'll tap back into your center and your power to bounce back.
Shannon Paige - Meditation for Grief
Christen Bakken - Vinyasa Yoga: Rain and Rainbow
Michelle Marchildon - Relieve Your Back Pain
Kristen Boyle - Staying Power: Flow into Eka Pada Koundinyasana II
As with most of my recipes during summertime, even my cocktail is inspired by fresh local produce. Not grapefruit or tequila, obviously, but the super fresh honey that I got from my aunt. I don’t usually drink tequila, but I recently went to a restaurant where the bartender mixed a cocktail that matched all my desires perfectly and it was tequila-based, so figured I try my hand mixing a cocktail at home myself. And oh boy it was a success!
I’m not sure how I had never had Paloma before, somehow I never even thought about having a tequila-based cocktail instead of my usual favorite, gin. As I understand, Paloma is usually made with grapefruit soda, but this seems way too sweet for me, so a switch from soda to fresh juice, sparkling water, and runny honey seemed like a good idea. I think it is my favorite cocktail from now on for sure – so refreshing, not too sweet and just a delight.
In case you don’t have super fresh runny honey at hand, or wish to make the cocktail plant-based, feel free to replace it with agave syrup.
Honey Paloma
Serve: 1
Cooking time: 2 min
Ingredients:
¾ oz tequila (or a non-alcoholic option like Lyre’s)
½ oz fresh liquid honey
The juice of 1 pink grapefruit
The juice of ½ lime
½ cup sparking water
Ice
Salt for the rim
Instructions:
Before you squeeze the juice out of the grapefruit, run a wedge along the rim of the serving glass, then dip the rim of the glass in salt. Set the serving glass aside.
Leave a wedge of grapefruit to garnish and juice the rest of the grapefruit and lime.
Mix all the ingredients except for the sparkling water well with ice until the drink is super cool (you can also shake if you have a shaker) and pour it into the serving glass.
Top with sparkling water and enjoy.
By Kadri Raig
Kadri is a food blogger and yoga teacher from Estonia. She loves to spend time in the kitchen, but most of her recipes are simple and don’t take more than 20 minutes of active cooking time. She thinks that everybody can find time to cook healthy food at home, it is just a question of planning. "I work in an office full time, teach yoga 7-8 hours a week and write a blog. So if I manage to cook most of my meals, then so do you!" Connect with Kadri and enjoy many more of her delicious healthy recipes on her website here: www.kahvliga.ee.
We’ve all experienced stress in our lives, when the unexpected happens and we can’t control it! That’s when our brains decide to send out stress hormones - the hormones which trigger our ‘fight or flight’ response. This can cause heart racing, quicker breathing and tense muscles. Our stress responses are designed to protect you in an emergency by getting your body ready to react quickly. But, when our stress responses are triggered too often, it can cause some serious health problems.
Stress is natural and is the body and minds way to react to life experiences - it happens to everyone! Work, family issues, everyday responsibilities, and life events can all trigger stress. In small, short-term situations, stress can actually help you. It can help you cope with serious situations. However, if your stress response does not stop and your stress levels stay elevated, it can take a toll on your body. Chronic stress is serious and can cause things like anxiety, depression, insomnia, and headaches. But it can also affect other areas of the body.
Your central nervous system is in charge of this flight or fight response. In your brain, the hypothalamus starts the stress response, signalling to your adrenal glands to release stress hormones - adrenaline and cortisol. These hormones can increase your heartbeat and send blood to the areas of your body that need it the most in an emergency - muscles, heart and other important organs. When the stress inducing thing has passed, your hypothalamus should signal systems to go back to normal. But with Chronic stress, these levels don’t go back to normal.
Stress can also affect your respiratory and cardiovascular systems. When you're feeling stressed, you usually breathe a lot faster - breathing distributes oxygen to your body. If this happens for too long, it can make it harder to breathe, especially if you suffer from things like asthma. Also, when you are under stress, your heart does pump blood faster. Stress hormones can cause blood vessels to constrict, moving oxygen to your muscles so you can take action - but this can raise blood pressure, increasing the risk of stroke or a heart attack.
Your digestive system is also affected by stress. When you experience stress, your liver produces more glucose to give you energy to respond. Chronic stress might mean your body can’t deal with the increase in glucose - increasing the risk of type 2 diabetes. This combined with a rush of hormones, increased breathing and increased heart rate can also cause things like heartburn and acid reflux - as well as increasing your risk of stomach ulcers. This can lead to nausea, vomiting and stomach ache.
Your muscles can tense up when the stress response is activated, and if you are constantly under stress, your muscles won’t get much of a chance to relax. Muscle tension can lead to symptoms like body aching, headaches, and neck pain, which can be hard to navigate your daily life around.
It’s needless to say that stress is exhausting for both the body and the mind. It’s normal to lose sexual desire when you're under stress. Actually, short-term stress can increase testosterone. However, if stress continues, your testosterone levels begin to drop. For men, this means issues with sperm production and impotence. It can also increase the risk of infection to the prostate. For women, stress hormones can mess with their menstrual cycle. You can experience issues with heavier, or irregular periods - and if you’re going through menopause it can increase the negative symptoms.
Finally, stress can stimulate your immune system. In the short term, stimulation can help you to avoid things like infections, and also help to heal any wounds. But, over a long period of time, stress can weaken your immune system and hinder your body's response to infections. If you suffer from chronic stress, you can be more susceptible to illnesses like colds, and increase the time it takes you to recover!
So, how do we reduce stress and avoid these health complications?
There are a few things that can help to reduce stress and recover quickly.
Deep breathing can help to calm the stress response. And the great thing about deep breathing is that you can do it anywhere - at work, on your commute, at home. Try to relax a specific muscle group while you breathe out. It's good to start from the top down, so focus on your jaw to start, then your shoulders, and so on until you feel calm.
Mindfulness can also help with stress. When you feel stressed, you're probably thinking about things in the past, or things in the future. Stress relief can be as easy as thinking about what you’re doing right now. Think about the sensations in your body, or what you can see, smell or feel.
Another great stress relief is to reframe things. Getting worked up usually doesn't help you at all - it can be helpful to think about a different perspective, as well as thinking about all the things that are going well in your life.
Finally - regular exercise can help to reduce your stress response. Endorphins are boosted when we work out, which can help to reduce overall stress and make you feel happier and calmer overall.
By Amy Cavill
"Always remember you are braver than you believe, stronger than you seem, and smarter than you think." -Christopher Robin
Every time we step onto our yoga mat is an opportunity to create our own mindset. Whether we want to enhance a sense of positivity or shift from negative feelings weighing us down, yoga provides the tools to take charge of our personal well-being. Mindful breath and movement offer a powerful path to not just grow stronger and more flexible physically but to become calmer and more confident. Yoga helps remind us of just how wonderful we are!
When we create a stable physical practice, we are also creating a stable and calm mind. Yoga Sutra 2.46 Sthira Sukham Asanam is defined as the posture should be steady and comfortable. Steadiness is a quality of strength and grounded energy we can grow through our yoga practice. On the physical level, flexibility is important, but it needs to be partnered with building strength in our bones, muscles, and connective tissue. The same principle applies to embodying mental and emotional stability.
The first step in encouraging a calm, focused mind is stepping onto your mat and setting the intention to release distractions and cultivate quiet. Choose to slow down and hit the pause button on the rest of your day, just for a short time. Certain postures will help you tap into your own sense of inner peace. Balasana (Child’s Pose) is one of the best ways to shut out the rest of the world and savor your connection to the earth. Vrksasana (Tree Pose) requires a concentrated gaze and slow-controlled breathing to maintain balance. Change the way you move to change the way you feel.
This week's classes give us the tools to slow down, find our center, increase our strength, and connect to our power. Classes with a slower pace or an emphasis on strength and endurance over faster flows help you soothe your nervous system and tune into your inner strength. Take care of your mind and heart to become your most powerful self. Take a moment to decide how you want to feel and choose which class resonates most today!
Keith Allen - Strong & Slow Yoga 2
Jill Pedroza - Flow & Flight
Pradeep Teotia - Practice with Grace
Summer is in full swing here, and we hope you’re enjoying the warmer weather. You may be planning your menu for get-togethers with family or friends still. If so, we’re sharing this recipe with you in mind!
If you’re looking for a healthy but show-stopping centerpiece, we’ve got you covered. Our Herb Crusted Lamb Roast is perfect for your big dinner. Lamb is a cleanse-friendly alternative to beef or ham, plus the fresh herbs make it packed with rich flavor. Lamb is also a nutrient-dense meat; it’s a great source of protein, healthy fats, and iron. It’s also rich in essential B vitamins like B12 and B6, which promote a healthy nervous system, and zinc, which supports a healthy immune response.
We hope you enjoy this yummy lamb recipe!
With love and springtime joy,
Jo & Jules
Herb Crusted Lamb Roast
Yield: 8-10 servings
1 (4-5) pound boneless lamb roast, tied up with string 8 cloves garlic, peeled ¼ cup fresh mint 1 small bunch flat leaf parsley 4 TB. fresh rosemary 2 TB. lemon zest 1 tsp. sea salt 1 tsp. freshly ground pepper ¼ cup olive oil
Preheat the oven to 450 degrees F. Place the oven rack in the lower third of the oven so the lamb will sit in the middle of the oven.
In a food processor fitted with the S-blade add garlic, mint, parsley, rosemary, lemon zest, sea salt, pepper, and oil. Process until finely chopped. Season the lamb roast with a small amount of sea salt and pepper on all sides. Thoroughly coat the top and sides of the lamb with the herb mixture. Allow to sit at room temperature for 30 minutes to 1 hour.
Place the lamb in the bottom of a large roasting pan. Roast in the middle of the oven for 1 ¼ to 1 ½ hours, or until the internal temperature of the lamb is 135 degrees F (rare) or 145 degrees F (medium). Remove from the oven and put the lamb on a platter; cover tightly with aluminum foil. Allow the lamb to rest for about 20 minutes before slicing. Garnish with rosemary sprigs and lemon wedges if desired.
Jo Schaalman and Jules Peláez are co-authors of two books 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 and their brand new The Conscious Cleanse Cookbook! Together they’ve led 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.
When you think of yoga, you might not necessarily think of it as a masculine activity. Calming music, oils, soft speaking - yoga has traditionally been seen as a more feminine activity, while men’s sports were seen as more extreme types of exercise.
But actually, there are very many powerful benefits of yoga for modern men that you can get from spending some time on the mat. We’ve listed the top ten here, to try and show you how a yoga practice can bring some positive change to your body and mind.
Increased Mobility
It’s fairly obvious, but the movements and stretching that you do during a yoga class can help your body become more flexible and mobile, which is a great way to counteract and balance other high-intensity workouts you may be doing.
In fact, many sports people, including professional footballers, rugby players, and even many Olympic athletes are including yoga in their training plans, to help balance out their exercise regimes and increase their mobility to improve overall performance.
Body Strength and Conditioning
A major myth buster here - yoga isn’t always so gentle or easy. Much like other types of exercise, you can adapt the duration and intensity to suit you from day to day. After you gain more and more experience, you might want to up the ante with your practice, or on rest days you might want something more low impact.
But to boost your strength and conditioning, flow styles like Vinyasa can have you feeling the effects for days - keep practicing and you’ll soon see results in the tone and length of your muscles.
Awareness of Your Body
While intense exercise can help to distract from discomfort or pain in other areas of your body, yoga actually encourages you to put your full attention on every movement and part of your body - to give you a bigger appreciation of every muscle, joint, and part of your body. You’ll gain knowledge on how your body works as a whole, and realize how to look after more overlooked muscles, such as those in your neck or feet - this can reduce imbalance and joint trouble.
Preventing Injury
If you've spent a lot of your time in your youth playing football, rugby, running or even weight training, then there is a high chance that you’ve developed and stretched certain muscles more than others, which might make you more inflexible in other areas - which can lead to injury. Yoga is the perfect way to address these imbalances and will help you avoid injury in the future.
Stress Reduction
Yoga can help to release a lot of physical tension - but also mental, which can be especially beneficial to men who may have a tendency to internalize stress and anxiety. Yoga can also reduce cortisol - the stress hormone in the body, which can reduce blood pressure, increase immunity and decrease inflammatory responses.
Aids Digestion
Yoga can help to improve your digestive health, and the more you practice, the more you’ll see the benefits. Twists and postures like this can help to massage your organs and help your digestive tract move.
Improved Brain Function
The triple whammy of focus, creative insight and productivity can be improved with time on the yoga mat. Just 20 minutes of yoga can help to stimulate brain function more than any kind of cardio exercise for the same time.
Moving the body through yoga can help to provide physical space and stir up energy. And then when we sit in meditation, we can settle that energy and feel quietness and stillness even deeper. This extra headspace can help us to make better decisions and increase productivity.
Improve Sleep
People who practice yoga can find that they experience better sleep, and find it easier to fall asleep in the first place. This can be attributed to the focus on breathing, which helps to improve your respiratory muscles, and to help fight against snoring and sleep apnea.
Improved Sex Life
A major benefit? A better sex life! Being stronger and more flexible can undoubtedly help in this area, as well as reducing anxiety and increasing body awareness and confidence. Additionally, it will increase the release of hormones around the body that boost arousal, and increase blood flow to the genitals.
In fact, men who practiced yoga for 12 weeks were found to have improved sexual function, measured by desire, sexual satisfaction, and orgasm.
Endorphins
We all know that working out produces endorphins, from running, to HIIT workouts, to weight training. Yoga also promotes it’s own natural high, you’ll be happy to hear. Practising yoga releases the hormone oxytocin, which can also be known as the love hormone - it floods your body with lots of feelings of happiness and well being. Oxytocin also help to release anxiety, increase sexual intimace, and lower your blood pressure.
Thinking about trying yoga out for the first time? We have a five-class program live this week, which is specially designed for men to learn foundational yoga 101.
“In the beginner’s mind there are many possibilities, but in the expert’s, there are few.” ― Shunryu Suzuki
Did you know that up until the early twentieth century, yoga was only taught by and to men? T. Krishnamacharya is considered the “father of modern yoga” with such illustrious students as Pattabhi Jois and B.K.S. Iyengar, who both helped bring yoga to the West in the twentieth century. It wasn’t until 1937, that Krishnamacharya agreed to teach Indra Devi, a Western woman who became a renowned teacher.
These days, at least in the West, the predominance of students and teachers filling studios are women. We’re not sure why or how this happened, but we’re here with an awesome program designed to invite men back onto the mat. So, whether you’re a guy who is a yoga virgin or you’ve tried a few classes and then threw in the towel, Robert Sidoti is here to ease you into the practice with a program designed for the male body and perspective.
Why start a yoga program?
If you are an athlete looking to cross-train, yoga fits the bill. A well-rounded yoga practice includes dynamic flexibility training, core stabilization and strengthening, and balance work. You’ll recover faster after workouts, open up the tight areas that hinder performance, improve range of motion, and develop mental focus and concentration.
For instance, runners often suffer from overuse injuries because of the repetitive nature of the movement in one plane of motion. Running tightens and shortens the muscles and joints without a corresponding lengthening and flexibility. Yoga can help you prevent those injuries by working on mobility and balance. Whatever sports you play, yoga will give you the winning edge both physically and mentally.
If you live a more sedentary life, yoga can help you tune into your body and mind, build strength and flexibility, and boost your energy. Yoga’s will ensure your spine stays healthy, even if your days are spent sitting at a desk. Plus, yoga is a powerful tool to keep your mind clear and focused, which enhances your performance at work.
The physical benefits are only one element of yoga’s three-pronged approach to wellness. Life is hard and we’re living in a world full of constant external stressors. Yoga’s focus on mindful movement and controlled breathing helps quiet your mind and soothes your emotions. The practice helps you filter out distractions and hone in on what really matters to you. Yoga is one of the best natural ways to relieve stress and tension.
Don’t worry if you feel you’re too busy to start yoga. This program consists of classes that are all less than 40 minutes long, so you can squeeze them in no matter how packed your schedule is. Check it out!
Here is a super light summertime dessert for you to enjoy. In fact, it is light enough to enjoy as a breakfast, but for breakfast, I would substitute the coconut shavings with granola and add more fresh berries.
Did you know that parfait means two different things – it is a classical French dessert meaning a frozen treat that is super similar to ice cream. And it also means a layered dessert like this one here. I like both of them, but as my freezer is usually fully stocked with all kinds of things there is usually not enough space to place a whole loaf tin there to set the frozen parfait.
But I always have space for layered desserts that feature coconut and rhubarb! I love all kinds of food served in tiny jars so much that last summer during my travels in France when I discovered they sell yogurt in cute glass jars I knew I needed those jars at home so I brought back 6 of the little jars. You can bet that airport security had a few questions to ask about them, but here they are at my home and being used almost every week.
Coconut Rhubarb Parfait
Cooking time: 20 minutes to roast rhubarb, 10 minutes to put everything together
Serves: 6
For the rhubarb:
2 smaller or 1 large stalk of rhubarb
1 tbsp sugar
1 tsp vanilla paste
To serve:
1 cup Greek-style coconut yogurt
½ oat-based whipping cream
1 tsp – 1 tbsp maple syrup (really depends on how sweet you like and what brand of yogurt/whipping cream you use as the sweetness varies)
½ cups coconut shavings
A few strawberries, to serve
Preheat the oven to 400F.
Cut the rhubarb into logs, maybe 2-3 inches long, and place them in a baking tray with the sugar and vanilla. Roast until soft, about 20 minutes, then cool completely and if not using everything immediately, keep refrigerated in an airtight container for up to 2 weeks.
Toast the coconut shavings on a dry pan until nice and golden. Make sure to stir or shake often, so they don’t burn. It takes around 4-5 minutes. Then let it cool.
Whip the oat-based cream, then add yogurt and stir lightly. Have a taste and season with maple syrup. I don’t like a lot of sweetness, so I usually only add a teaspoon but feel free to adjust.
To serve, layer the yogurt cream with baked and cooled rhubarb and toasted coconut in nice jars or glasses, and serve immediately topped with a few strawberries.
While modern media and advertising may have us think that yoga is all about physical poses, the entirety of yoga includes a wide range of contemplative and self-disciplinary practices, such as meditation, chanting, mantra, prayer, breath work, ritual, and even selfless action. The word “yoga” comes from the root word “yuj,” which means “to yoke” or “to bind.” The word itself has numerous meanings, with the underlying theme being connection. Yoga asana is the physical practice and postures.
1. Yoga improves flexibility
In 2016, two of yoga’s leading organizations, Yoga Journal and Yoga Alliance, conducted a worldwide survey looking at a variety of statistics about yoga in an attempt to quantify its value amid ever-increasing popularity. The most cited reason people selected for doing yoga was to “increase flexibility”. Flexibility is an important component of physical health. Yoga offers many styles to choose from, varying in intensity from high to moderate to mild. Even the lowest intensity styles have been found to increase flexibility
2. Yoga helps with stress relief
The American Psychological Association recently shared that 84% of American adults are feeling the impact of prolonged stress. So, it makes sense that the second most cited reason people selected why they do yoga was to relieve stress. Thankfully, the science supports that yoga, and especially asana, is excellent at reducing stress
3. Yoga improves mental health
Major depressive disorder (MDD) is thought to be one of the most common mental health disorders in the world. A 2017 meta-analysis of 23 interventions looking at the effects of yoga-based treatments on depressive symptoms overwhelmingly concluded that yoga can now be considered an effective alternative treatment for MDD. Both movement-based yoga therapies and breathing-based practices have been shown to significantly improve depressive symptoms.
4. Yoga may reduce inflammation
Often, the precursor to illness is chronic inflammation. Heart disease, diabetes, arthritis, Crohn’s disease, and many other conditions are linked to prolonged inflammation (10Trusted Source). One review examined 15 research studies and found a common result: yoga — of various styles, intensities, and durations — reduced the biochemical markers of inflammation across several chronic conditions.
5. Yoga will likely increase your strength
While most people associate yoga with stretching and flexibility, some types of yoga classes can also be considered strength-building. It just depends on the class level, approach, and teacher. This makes yoga asana a multimodal form of exercise. Yoga’s effectiveness at building strength has been studied in several specific contexts — for instance, as it pertains to people with breast cancer, older adults, and children. Another study conducted on air force personnel found yoga to be an effective strength-building practice across many age groups of healthy participants.
6. Yoga reduces anxiety
The Anxiety and Depression Association of America recently stated that anxiety disorders may be the most common mental health disorders in the United States. There are a number of different anxiety disorders, such as generalized anxiety disorder, social anxiety, and specific phobias. Even chronic stress can sometimes be categorized as an anxiety disorder. Numerous studies suggest that yoga asana may be effective as an alternative treatment for anxiety disorders, though several of the researchers request additional replicated studies before conclusively stating as much. Yoga Nidra, which is a body scan and guided meditation, has been shown to conclusively reduce symptoms of anxiety.
7. Yoga may improve quality of life
The World Health Organization defines quality of life (QOL) as “an individual’s perception of their position in life in the context of the culture and value systems in which they live and in relation to their goals, expectations, standards and concerns”. Some factors that affect QOL are relationships, creativity, learning opportunities, health, and material comforts. For decades, researchers have viewed QOL as an important predictor of people’s longevity and patients’ likelihood of improvement when treated for a chronic illness or injury. A 2019 meta-analysis shows promising potential for yoga to improve quality of life in people with chronic pain.
8. Yoga may boost immunity
Chronic stress negatively affects your immune system. When your immunity is compromised, you’re more susceptible to illness. However, as discussed earlier, yoga is considered a scientifically backed alternative treatment for stress. The research is still evolving, but some studies have found a distinct link between practicing yoga (especially consistently over the long term) and better immune system functioning. This is due in part to yoga’s ability to fight inflammation and in part to the enhancement of cell-mediated immunity.
9. Yoga can improve balance
Balance is not just important when you’re trying to stand on one leg in Tree Pose in yoga class. It’s also essential for simple everyday movements such as picking something up off the floor, reaching up to a shelf, and descending stairs. Yoga has been shown to improve balance and overall performance in athletes. Likewise, a review of the research conducted on healthy populations suggests balance may improve for most people after consistently practicing yoga. Still, falling can have serious effects on certain populations. According to the Agency for Healthcare Research and Quality, falls are incredibly common among older adults in nursing facilities, and even the simplest ones can lead to an increased risk of death. Newer research suggests yoga can improve balance in older populations. However, more studies with large sample sizes are needed before a general conclusion can be drawn. Yoga asana can also be helpful at improving balance in people with brain injuries. Adaptive yoga or chair yoga can be especially helpful for older adults or people with injuries who are less mobile or for whom balance is a concern.
10. Yoga may improve cardiovascular functioning
Pranayama, often referred to as “yogic breathing,” is an important and beneficial aspect of yoga. The Journal of Ayurveda and Integrative Medicine published a review of 1,400 studies looking at the overall effects of pranayama. One key takeaway was that yogic breathing can improve the functioning of several systems in the body. Specifically, the research summarized in the review found that the cardiovascular system benefited mightily from controlling the pace of breathing, as evidenced by favorable changes in heart rate, stroke capacity, arterial pressure, and contractility of the heart. This research indicates that yogic breathing may actually influence the brain’s cardiorespiratory center to improve functioning.
11. Yoga helps improve sleep
When measuring sleep, researchers look at a person’s ability to both fall asleep and stay asleep. Insomnia can affect one or both of these aspects. Yoga has been shown to improve both how quickly people fall asleep and how deeply they stay asleep. This is partly due to the aftereffects of exercise and the mental calming and stress relief provided by yoga specifically (29Trusted Source, 30Trusted Source). In addition to improving anxiety (or perhaps because of it), numerous studies show yoga nidra to be particularly helpful at improving sleep (31Trusted Source, 32).
12. Yoga may improve self-esteem
Body image and self-esteem are often particularly challenging for adolescents and young adults. The good news is that several recent studies show positive results when using yoga for improving self-esteem and perceived body image in these populations. There have also been promising evidence that yoga could help with the accompanying symptoms of obsession, anxiety, and depression in patients with anorexia nervosa.
13. Yoga may improve bone health
Many postures in yoga are isometric contractions, meaning the length of the muscles holding the pose doesn’t change, though they are fully engaged. For example, in Plank Pose, which is an upper pushup position, the arms, trunk, and legs are all engaged, without shortening or lengthening as they would if you were moving through a pushup. In Warrior II, you hold a position with the lead leg bent at both the hip and knee. Isometric exercises — especially when performed with the joints in flexion — have been found to increase bone density. Yoga asana may also reverse the bone loss associated with osteopenia and osteoporosis. One study showed that just 12 minutes of yoga per day can significantly improve bone health. That said, it’s important to note that the findings related to yoga’s impact on bone density have been mixed, and therefore inconclusive, so far.
14. Yoga can promote better posture and body awareness
As a modern society reliant on technology, we seem to be spending more and more time sitting or hunched over devices. But one recent review of 34 research studies found an emerging pattern: Yoga improved brain functioning in the centers responsible for interoception (recognizing the sensations within your body) and posture. Additionally, yoga’s focus on mobility and flexibility can contribute to better alignment by releasing muscles that are often tight, such as the hamstrings, and improving the mobility of the spine. Doing yoga poses during breaks in your workouts can also promote better posture.
15. Yoga can improve brain function
Yoga truly is a mind-body exercise, studies suggest. The review mentioned above found that practicing yoga activated areas of the brain responsible for motivation, executive functioning, attention, and neuroplasticity.
16. Yoga can help with burnout
It seems like burnout — excessive exhaustion that effects one’s health — is at an all-time high. A recent study looking at burnout among hospice workers during the COVID-19 pandemic concluded that yoga-based meditation interventions helped significantly reduce the effects of burnout by improving interoceptive awareness. This is the ability to notice internal signals and respond appropriately — meaning yoga may help people become more in tune with, and even more likely to listen to, their body’s signals.
While the research is still young (especially in comparison with how long people have been practicing yoga), the results are promising and confirm what yoga practitioners have been touting for thousands of years: Yoga is beneficial for our overall health. Numerous practices fall into the category of yoga, and many do not involve physical activity, instead focusing on meditation techniques. Even karmic or philanthropic action can qualify as yoga!
By Tom Cook
Experience these numerous benefits of yoga in this 14-day yoga challenge!
What if we told you that there’s a day dedicated to slowing down and chilling out, with zero guilt and zero regret? National Relaxation Day on August 15th is all about hitting the pause button on your busy schedule and putting your feet up. See if choosing to focus on doing less actually helps you create space for more joy and peace!
Many of us complain that there isn’t enough time in the day. We’re constantly too busy and too committed to checking off item after item on our never-ending to-do lists. We forget that rest is just as important as work. We lose appreciation for experiencing the here and now. When we fall into a pattern of constantly “doing” instead of being, we can burn out and lose that sense of santosha or contentment in our lives.
Santosha is one of the Niyamas, which are a set of moral observances and the second step of the eight-limbed yoga path. Santosha is the state of mind where you are content with your life exactly as it is in the moment. You’re not striving for something to happen in the future, nor dwelling on something that occurred in the past. To cultivate a true sense of happiness, focus on gratitude and joy for yourself and your life right now. National Relaxation Day is the perfect opportunity to slow down and enjoy life.
If you usually take vigorous, sweaty yoga classes, consider taking one created to help you relax instead of invigorate. We experience our “yoga state” through mindful breathing and movement. This week’s classes celebrate working less and chilling out more. When you slow down, you can experience and be grateful for each and every breath, which in turn helps you be as relaxed as possible.
Take some time this week to celebrate and delight in relaxation! These classes are all perfect to celebrate National Relaxation Day––heck, even make it National Relaxation Week!
Jackie Casal Mahrou - Everyday Gentle Hatha
Channing Grivas - Super Lazy Restorative
Caitlin Rose Kenney - Yin Yoga & Breathwork for Relaxation
If there was a competition for a healthy, yet delicious cookie, these here would definitely be in a running. They are not too sweet, they are gluten-free and completely vegan, and they contain a good amount of protein thanks to using chickpea flour. I sometimes call these hummus cookies as chickpeas and sesame (in a form of tahini for hummus) are the main components for both snacks, but in reality, they don’t taste anything like hummus. Luckily. I know that sweet hummus exists, but it is really not my thing. Now, of course, I started wondering if savory hummus cookies could also be a thing. I think they could, but this needs some extra exploring from my side first. I will keep you posted if my trials turn out to be a success!
But back to the recipe that I am sharing with you today! As said, they are healthy and delicious. They are not super crispy but rather quite soft all the way through. In Estonian, we have a specific word for crispy cookies – “küpsis”, and another word for softer and usually slightly glazed cookies, which we call – “präänik”. These cookies rather remind me of präänik. If I think back now, I haven’t had one for at least 20 years…. But maybe präänik-cookies are making a comeback to my baking in other forms too, time will tell!
Chickpea Sesame Cookies
Makes: 12
Cooking time: 10 minutes to prep, 20 minutes in the oven
½ cup warm water
¼ cup coconut oil
A dash of salt
¼ cup coconut sugar
¼ dark chocolate chips
1 ½ cups chickpea flour
1 tsp baking powder
¼ cups sesame seeds
Preheat the oven to 360F and line a baking sheet with parchment.
Mix water, coconut oil, vanilla paste, coconut sugar, and a dash of salt. As oil and water are not best friends, they might not end up completely homogenous, this is okay.
To the same bowl, add the chocolate chips, then chickpea flour, and finally the baking powder. Before mixing the whole lot, try to incorporate the baking powder slightly into the flour (If you like doing dishes you can mix them first in a separate bowl. I don’t 😊), then mix everything so you get a firm but sticky dough.
Place the sesame seeds on a plate.
With wet hands, divide the dough into 12 balls and roll them out between your hands. The dough is very sticky, but it will not stick to wet hands, so make sure to wet them if the dough starts sticking again.
Roll the balls in the sesame seeds and then with dry hands (as seeds stick to wet hands) gently press the balls into round cookies between your palms.
Bake for about 20 minutes until slightly browned. They taste great when warm, but if you are not planning to eat all of them in one go, place them on a cooling rack and then store them in an airtight container.
The Bhagavad Gita says that “Yoga is the journey of the self, through the self, to the self”. But what do you do when that self is struggling to get itself on the mat? We’ve all been there. Even the most ardent yogis sometimes struggle with a lack of motivation or a feeling of just not getting what they need from a practice. The truth is, staying active on your own is hard, and from time to time you need a little push in the right direction.
Luckily, there are many ways you can spice up your practice and keep enjoying the emotional, mental, physical, and spiritual benefits yoga provides. And you don’t need to attend a class or find the perfect instructor to ensure your Surya Namaskar sets the tone for a scintillating workout! Here’s how to make sure your workout works for you.
Challenge Yourself
Are you feeling bored with your practice? This is unavoidable if you’re doing the same sequence day in and day out. It’s also going to limit your level of ability. Why not take yourself out of your comfort zone by tackling a specific goal? Maybe it’s your alignment, breathing, balance, strength, or flexibility. Creating a routine around a focus like this will help your goal setting and your self-discipline. When you go even just a little bit beyond what you can do, your focus will deepen as your challenge demands your attention.
Curate Your Space
Are you finding it difficult to get motivated because you have to clear whatever room you’re going to use for your practice every time you want to roll out your mat? If this is why you’re struggling, then you need to create a home workout area. Put your blocks, bolsters, mat, straps, and towel together so you don’t have to hunt for what you need when you’re ready to work on your asanas. Add a few pot plants, candles, or any other accessories that make your space inviting and encourage you to spend time in it.
Keep Your Inner Eye on Your Goals
Be as specific as possible about your yoga goals. For example, instead of aiming to get more flexible, set a concrete goal like getting on your mat at least four times a week. There are many ways to keep track of your progress. You can choose a fitness tracker, a smartphone app, or even just mark the days you practice off on your home calendar. It really helps to keep yourself accountable, and the sense of accomplishment you’ll gain will motivate you to keep on going.
Prioritize Time on Your Mat
If finding the time to do your yoga routine is an issue, consider putting your sessions on your calendar the same way you would any other appointment. You wouldn’t skip seeing the dentist because something came up at work. Treat your yoga practice in the same way.
Review Your Intention
It’s become very popular to start a yoga session by setting an intention. This can be an idea, phrase, or even a person who you want to dedicate the practice to. If you need a little help keeping focused, try being more mindful of this. Maybe you want to dedicate the effort you’re expending on the mat to a member of your family, or a friend who’s having a tough time. You could focus on letting go or surrendering and whatever that means to you. You can also set an intention in the form of stretching tight hamstrings, for example. Being more present in this way may give your workout the sense of direction and purpose it needs. This kind of focus can also help keep intrusive thoughts like your looming to-do list at bay. And putting good energy out into the world never hurts!
Take It Outside
You may find renewed interest in your yoga workout if you try doing it in a different space. Whether you just spend some time on your mat in your garden or you know of a semi-private area in a local park, the sunshine and fresh air will do you and your practice good.
Broaden Your Horizons
With over 10 different types of yoga to choose from, there’s no reason to keep on hacking away at Hatha if your heart’s not in it! Reduce stress and fight negativity with Kundalini. Calm the mind and soothe your nervous system with Vinyasa. If you’re longing for routine, Ashtanga might be the style that suits you best. For better blood circulation in your joints and for overall flexibility, Yin Yoga is a great choice. And if you’re a fan of the classics, Iyengar Yoga may be what you’re looking for. You don’t have to stick to just yoga either. There are so many different exercise programs that you can choose from that will help to strengthen and stretch your body in different ways. A split workout routine is an excellent option, as you can work it into your schedule and still practice yoga too. Finding what works for you is part of the fun, and it should keep you engaged, interested, and excited about what you’re doing.
Timing Is Everything
In Light on Yoga, the so-called Father of Modern Yoga, B.K.S. Iyengar, advises followers to practice either early in the morning or late in the evening. He says that each of these times has its own advantages. Getting your workout done first thing will improve your working day. And checking it off last thing at night will leave you calm enough to get a great night’s sleep. It’s up to you when you practice, however. If these two time slots don’t suit you, put your prana to practice whenever it does. The most important point is to keep things regular so your workouts become part of your everyday habits.
Reward Sweetens Labor
If you’ve fallen off the Forward Bend wagon, don’t be too hard on yourself. Use these tips and tricks to find something you truly enjoy doing and you’ll find it that much easier to meet your goals. You’ll also start enjoying the journey rather than focussing exclusively on the destination. Giving yourself a little treat for reaching whatever milestones you’ve set yourself works a charm too. Set your goals and come up with rewards for meeting them at the same time. Maybe it’s a decadent evening of chocolate and champagne, that new book you’ve been eyeing, or some chic exercise gear. As long as it’s something you’d enjoy, stick it on your list and give yourself the credit you deserve. Life is about change. If your workout wasn't working, you have the power to change that. New habits and a new practice will make you feel a sense of accomplishment. And it’s one you’ll deserve!
By Donna Jefferson
Donna Jefferson is a writer, editor, and health and wellness enthusiast. Donna leads a fairly active lifestyle, and enjoys sweating it out at the gym or going on hikes with friends during her free time.
Whenever we step onto the yoga mat, we’re beginning the process of healing our bodies, our hearts, and our minds. These intertwined benefits serve to not just make us stronger and more flexible in tangible ways but also intangible ones. This week’s classes will invigorate and replenish your mind and leave you feeling more clear, calm, and happy.
Through well-sequenced and planned classes focused on Pranayama (mindful breath work) and Asana (Physical postures), you’ll experience adjustments to your state of mind and create shifts in your perspective. We live in a world where many external events are out of our control and if we don’t work to keep our mental state balanced, we can internalize those events, causing stress and unhappiness.
Yoga helps us to soothe our nervous system and move from a reactionary state toward a receptive state of being. When we practice yoga, we’re existing in the present moment, where we can learn to filter out all the things we cannot control. Each time you practice yoga, you’re a step closer to freeing yourself from external distractions.
In the Yoga Sutras, learning to control the mind is the foundation of the entire practice. Yoga Sutra 1.2 Citta Vritti Nirodhah is often translated as: Yoga is the ability to direct the mind without distraction or interruption. When your mind is clearer and more focused, you’re operating at your strongest, most optimum level. The more you practice, the more powerful your control over your own thoughts becomes.
If you’re dealing with insomnia, general anxiety, or depressive thoughts, yoga can help. Think about how you feel during savasana after a satisfying practice where you were truly present. That intangible joy and calm has the power to expand into the remaining hours in your day. When you learn to quiet your mind and focus the direction of your thoughts, you’ll discover a sense of balance and be able to handle whatever the world throws at you.
This week’s classes emphasize developing your healthiest mindset. In addition to classes created to awaken your spirit and alter your perception, we’ve excited for you to check out a Kemetic yoga class with African roots that will connect you to your higher intelligence. Here’s to feeling your best––inside and out!
Kristin Gibowicz - Wisdom of Your Body: Slow Flow
Elise Fabricant - Awaken Your Generous Spirit
Kylie Larson - The Power of Perception
Drinking from a hollowed-out pineapple (or any other fruit for that matter) instantly makes me feel like I am on vacation. But instead of a rum-based drink, today my pineapple was filled with a super healthy oat-pineapple smoothie. Still felt like a vacation drink to me, but this might be enhanced by sunny weather. Of course, if you have something better to do with your time than spend 20 minutes carefully taking the flesh out of a pineapple trying to not pierce the skin, feel free to drink from a glass. This is also a good option if using frozen pineapple cubes and the smoothie will be just as delicious, but you just need to get into the vacation mode some other way.
Oats in a smoothie are incredibly delicious and I highly recommend trying them. Basically, we are creating oat milk in the process of blending everything, but also keeping all the good fiber in the oats, so this is why I opted for whole grain oats + water instead of just regular oat milk.
If I happen to have some homemade granola, I sometimes like to add some extra crunch on top of my smoothie, but this is completely optional.
Pineapple Smoothie with Oats
Serves: 1
Cooking time: 5 min
1 cup of pineapple cubes (can be frozen or not)
½ banana
2 tbsp whole grain oats
½ cup cold water
If you are using frozen pineapple, let it thaw for 5 minutes.
Then just throw everything into a blender and whizz away.
An extra tip – if using fresh pineapple, feel free to also use the tougher core part. As we are blending the drink we are not going to feel the toughness, but it is full of nutrients.
This New Moon in Cancer, at Pushya is in the star of Asellus Australis. At this juncture, we move psychological balance within the physical structure. Currently in formation are the visions, ideas, and mental impressions of one’s desires, and goals within the reflective now. This moon will refine the image and bring the embodiment of self to bloom, full circle. Moveable energy works to attract and draw unto itself that which it is. Like attracts like. Consciousness can only be what one sees of themselves. Materiality shifts and disallows the reliance on pleasure attachment.
The involuntary cycle of self, where spirit takes command evolving the soul and into form. Higher mind is strengthened, and intuition and reliance on inner knowing move into greater heights, and planes. This phase of the evolutionary cycle prepares to birth the full individual expression. The unique contributing energies of this cycle will work more prominently within the mind and seeing the self within the vision. Rectification will occur. This may challenge some to move into the spaces they’ve always dreamed of. It will challenge fears. Order life and self-based on morals-thoughts, words, and actions to be the nature of one’s highest ideal. This is a centering, a swirling of forces, much like DNA helix. It gathers, releases, and condenses energies into alignment for resurrection of soul self from within.
Old associations will be challenged and redefined. There are new associations with mastery. Mastery over lesser nature, over old habits, and moves energy to arising aptitudes. Expect a shift in the interactive experience within the self. It’s priming for the rise of another level of self-awareness, and individual mastery. Activation of greater achievements and new understandings within prosperity, not solely within material attainment, but inner fulfillment of achievement. This is a completion. The soul releases the shells that have created this point in time, and within this space is a highly creative and procreative force that is bestowing immense opportunities of realization and new creative potentials. The life always dreamed of resides now. It is understood from past desires, and moves into future endeavors. This is the key to these energies. Clear the mind, and use emotion to draw to that which you seek. It is magnetizing inward, while masculine nature will bring this into cohesion.
This shifts spatial relation to how self is held in order to draw the fullness of latent potentials into form, for new skills and self-creation (like a womb) or a blooming flower. After drawing unto self the completion of latent abilities will be transformed. Forging them from previous experiences, desires will sharpen mind into focus. Self, love, union, goals-professional, home, new contracts, stable agreements are all material aspects experienced with these forces. This cycle will work the emotional, mental component of creative possibilities. It is unlimited. Like forces gravitate to itself in order to create a new shell for a new self. Be, think, feel as you wish to be. That which you desire beyond matter-material. Feel into the potential of unlimited. This moon will bring us all into the space between past and future. Not the void, the active point from the center calling reality and life into a swirling point of culmination by next month. Gather your forces, command the mind and feel into the completion now, independent of external perceptions and experiences. This is where the individuation and courage now call up to command from the higher stand. Innovation requires seeing only the vision within all forms and to work with the forces that make this a materialized reality/experience for the senses. There is a strong mirroring energy that will show each consciousness, that which lies within the field that is being created into form. Rectify any and all discordant thoughts and actions.
Lunar Mapping Course: Learn how to create and work with a true lunar calendar, as the ancients did. Time actions, optimize results, and sync life for greater harmony. This sacred science brings stellar influences through the moon unto earth. Great for all lunar work, yogic practices, and to harmonize mind, body, spirit.
YouTube Channel: New Moon ritual and audio reading, subscribe for more.
Asanas: Work into the heart, and open the back of the hips, neck.
By Geenie (Gemma) Celento
Geenie, also known as Gemma, is an Ayurvedic Practitioner, astrologer and student of the Sri Vidya Tantric lineage. Her website is here. Her classes on YogaDownload are often inspired by astrology and aimed to guide each student to unfold a deeper connection from within. Her diverse knowledge and continued studies in the spiritual sciences can be felt in her class offerings. With humble devotion Gemma weaves the wisdom of yogic practices into accessible and impactful mat experiences.
You can book a Cosmobiology Consultation- Ayurveda with Astrology reading or other offerings of hers, here! Practice Geenie's Yoga & Astrology program now!
“Pain is inevitable. Suffering is optional.” - Haruki Murakami
A broken heart, a car accident, a death of a loved one, a cancer diagnosis: any one of these can occur and knock us off of our feet. We all experience pain. Suffering is the identification with the pain. Or, as Judith Lasater states in her book Living Your Yoga, suffering is the personalization we bring to our difficulties.
What does that mean? And how can yoga help us navigate the challenges and obstacles that each and every one of us face daily? You’ve probably heard we can’t control much of the external happenings in the world around us, all we can control is our reaction to it. Yoga provides a practical toolbox to not just survive the difficult times, but to use them as opportunities to grow stronger and more powerful.
In the first chapter of the Yoga Sutras, the Samadhi Pada, Patanjali defines yoga in 1.2 Chitta vritti nirodhaha, which roughly translates to learning how to direct and sustain your attention where you want it to go. Or in other words, yoga is the resolution of the dysfunctional mind states.
We suffer because of our perspective. If we change our viewpoint, we can lessen suffering. We’re all born with a lens through which we see the world. That lens can grow cloudy or distorted based upon our thoughts and our actions. Yoga teaches us to focus on the positive and learn to focus on controlling our thoughts and reactions instead of losing ourselves in despair trying to change things beyond our reach.
If this sounds like a challenge, it’s because learning to direct our mind without distractions takes practice and discipline. But yoga can lead us to true freedom. In yoga philosophy, freedom or liberation translates to the word Moksha. Derived from the Sanskrit word muc (“to free”), the term moksha literally means freedom from samsara or the world. Offered as an ultimate goal of practice, when you embody moksha, you are freed from the worries of the everyday. You’ve shifted your perspective and cleansed your personal lens.
One way to work through pain and suffering is by stepping onto your yoga mat. Yoga gives us a place to process overwhelming emotions. Your yoga practice is a safe haven from the perils of the everyday world. We aren’t pretending darkness doesn’t exist. No, it’s to travel through the shadows, and experience the blinding pain, even when we aren’t sure we can bear it. We cannot have the light without the dark. How do we see reflection without shadow?
This week's classes are here to provide you with some solace for difficult challenges in life, and when things feel hard. It can be tempting to avoid your mat during these moments, but also more important than ever to show up for yourself.
Shannon Paige - Twists & Turns for Easing Trauma
Elise Fabricant - Heal Your Broken Heart
Maria Garre - Yoga for Depression: Flow into Happiness
Claire Petretti Marti - Yoga for Cancer Recovery
I love this time of the year when all the fresh produce is available at the farmers' market. In this salad here, the watermelon is from the market (growing watermelon on the terrace in the city center is too much even for a loco person like I am), and all the herbs, cucumber, and strawberries are from my terrace. I just love going out and picking a little something from one pot and another thing from another. Pure luxury and it does not get any fresher.
This salad is something I could eat every day right now. I almost do eat it every day. So light, refreshing, sweet, and also slightly salty from the feta. I do play around with different seeds (sunflower seeds, pumpkin seeds) instead of pine nuts and different herbs, but the combination I bought out in the recipe is my absolute favorite.
Thai basil and mint are a wonderful combination in many Thai dishes too and lend their freshness to this salad perfectly. And I do like to go quite heavy on black pepper too.
Nothing more to add here. Perfection on the plate!
Watermelon Salad with Strawberries, Herbs, and Feta
Cooking time: 10 minutes
2 cups of cubed watermelon
½ cup of strawberries, halved
1 small cucumber, chopped
2 tbsp pine nuts
A small handful of each – Thai basil, mint, and spinach
2 tbsp feta cheese (feel free to use a vegan alternative)
1 tsp extra virgin olive oil
1 tsp balsamic vinegar
The juice of ¼ lemon
Salt and pepper, to taste
Toast the pine nuts on a dry pan over medium heat for a few minutes.
In the bottom of a large bowl, mix olive oil, balsamic vinegar, lemon juice, a dash of salt, and a healthy amount of black pepper.
Place the watermelon, strawberries, and cucumber on top, and mix gently through with the sauce.
Place the herbs and spinach in the same bowl. You can tear some smaller leaves into halves, but I generally prefer keeping them whole.
To finish, sprinkle the feta and pine nuts on top and enjoy.
Do you often start practicing yoga but then find yourself stopping after a few days or months? This is a very common occurrence for people starting out in their yoga journey - it starts out strong and then yoga can take a backseat to other requirements in life. Here are some top tips for staying consistent in your yoga practice.
1. Set an intention
Intentions are things that you want to cultivate more of or amplify - basically like your ‘why’ or your purpose. If you’re finding it hard to stay consistent with yoga, think about why you want to practice it in the first place. What does yoga do for you? How do you want to feel after practicing? Maybe you practice to lead a more mindful and calm life, or you want to be more present and self-aware in your life. It’s really important to find your intention because it will help you to motivate yourself to stick with your practice. Sometimes, writing it down also really helps! Try to write it in a journal, or place it somewhere you can see it every day to remind you.
2. Make your practice short and sweet
One of the main excuses that keep us from being consistent is that we think we don’t have time. The truth is that if something is really important to you, you’ll make the time for it. And remember that it's not all or nothing - even a little goes a long way. You don’t have to do an hour-long class every time, even a few minutes if that’s all you have. If you force yourself for longer practices all the time, it could also lead to burnout. The most important thing is to listen to your body and learn what it needs.
3. Stick to a schedule
Set aside time each day for when you can dedicate yourself to your practice. It’s going to be difficult and different for everyone, as we all live different lives and different schedules. There is no wrong or right time of day to practice. Whatever time works for you is right for you. It’s good to come up with a specific time each day, every other day, or week - however often you want to practice, just remember to keep it consistent. If you’re a morning person, practice yoga before your day gets started, or if you like to have something to look forward to, do it at the end of the day. Try to write it down in your calendar or on your phone, and build the rest of your schedule around your commitment.
4. Find inspiration
There are heaps of ways to find inspiration. One way is to find a buddy to keep you accountable. A partner, friend, or roommate, to check in on you and make sure you stick to your goal. When you share a goal with someone you’re more likely to stay committed. Social media can also help with accountability and make like-minded friends. You can also take photos to track your progress, check alignment and make sure you're practicing correctly.
5. Set up a space
It can also be great to set up a welcoming and warm yoga space in your house if you practice at home. Fill it with your favorite throws, and plants, and make sure it’s spacious enough to practice in. It’s helpful to have a dedicated place so you don’t have to worry about making more space.
6. Try a different style
It’s good to balance out your yoga practice by trying lots of different types of yoga. If you normally try vinyasa and power yoga, try yin or something slower-paced to get a good balance. Lack of motivation can also come from boredom, so it’s good to try new things. Variety helps you to practice yoga based on how you’re feeling and what’s going on with your body. If you’re struggling to stay consistent - try something new!
7. Practice yoga off the mat
Yoga is more than the movements. The asanas are just one of the eight limbs of the yogic path, and it can be useful to explore the deeper philosophy of yoga. Think about the main values such as non-attachment, gratitude, and non-harming, and take them into your day-to-day life. The physical aspects of yoga can help to teach you endurance, patience, and acceptance. You can use these lessons in your day-to-day life, taking a moment to pause, breathe and calm your nervous system before reacting to things.
8. Set reminders
Post it with goals and reminders, yoga posters and pictures, and inspirational people to follow on social media - if you set reminders of your goal around your home you’ll be more likely to stay consistent. Put reminders in a place you will see every day. It will remind you of why you’re doing this and push you to keep going!
9. Reward yourself
Positive reinforcement is the best way to stay consistent. Plan out rewards for yourself when you practice consistently. Try one week, two weeks, one month, and when you reach other goals you’re setting towards. This will make you excited to do things, and will subconsciously be more motivated to keep practicing. Make it something you will want to work towards and that will uplift you - maybe a spa day or a new yoga outfit.
“Practice and all is coming.” -K. Pattabhi Jois
One of the most common pieces of advice you’ll receive from yoga teachers is to make time for your practice––daily if you can. What you usually don’t hear is for how long, when, or where to practice. The key element is to be consistent with your yoga. We’re here to encourage you to release the attachment to believing you must spend a certain amount of time on your mat to “make it count.”
There’s an element of freedom and surrender when you recognize that you:
Do not have to spend 60 or 90 minutes minimum to garner the benefits from your yoga practice. Short and sweet is good!
Can commit to shorter yoga practices on busy days or all days if you’ve only got twenty or thirty minutes. You will receive all the physical, mental, and emotional benefits.
Your practice is unique to you! You’re a yogi if you practice ten minutes or one-hundred minutes a day, as long as you’re dedicated to being fully present while you’re on the mat.
Of course, a longer practice incorporating pranayama and meditation, along with the asana, gives you a well-rounded experience and an opportunity to go deeper. But the reality is, practicing more frequently instills the habit into your system. Many people never start because they are intimidated by what they perceive as an insurmountable commitment. Sound familiar?
Every single one of us has the same 48 thirty-minute segments each day. If you’ve been struggling to step onto your mat consistently, why not try waking up thirty minutes earlier or taking a quick class during your lunch hour? Can you carve out one of those short segments for yourself? To achieve your own sense of radiant health and happiness?
A consistent yoga practice will make you physically stronger and more supple so you can enjoy your daily life feeling good in your skin. A consistent yoga practice will quiet your busy mind and help you focus your attention where you want it to go. And a consistent yoga practice will generate feelings of joy and serenity to aid you in managing the stresses of the world.
To make yoga’s myriad of benefits more accessible, we’ve compiled some classes that are short on time, but long on benefits. All you need to do is press play and prepare to feel awesome.
Mark Morford - Deep 30 Vol. I
Ellen Kaye - Brain Break
Celest Pereira - Half Lotus Flow
I don’t know who said it, but I really like the quote “if cauliflower can be pizza, then you can be anything you want!”. It is pretty much the same story here with these fries. Of course, they do not taste like potatoes and this is also not a goal, but they sure are delicious and crunchy (well, for a while at least) and I like them much more than french fries.
I don’t know what it is like where you live, but here in Estonia at one point in the summer, we all have way too many zucchinis. This is one of the ways to eat them!
In the middle of the summer, I usually prepare this recipe when I have some overgrown zucchinis brought to me – if the same happens to you, just remove the seedy and spongy part and the outer layer of firm flesh works well. If I have an outside kitchen available, and this also usually happens in the middle of the summer, I panfry the zucchinis in quite a bit of oil. Panfrying also means that more fat is used (I’m not saying fat is bad, it is super necessary for us, and I am not avoiding it by any means, but too much of anything is never a good thing) and that the fat is splattering all over my kitchen, which results in more time spent on cleaning. I don’t like cleaning. Like at all. But I do like a clean house, so whenever I can, I just avoid making a mess in the first place.
So, here is when the oven comes into play and in cooperation with oil in a spray bottle, it does a fairly good job of cooking crispy little logs out of the zucchini. I am 99% sure that the air fryer would give good results too, but as I don’t have one, I can’t give you cooking time in there. From what I have heard about air fryers, the cooking time there is probably shorter. A question for all of you who have air fryers – does it make sense to get one?
Zucchini Fries
Cooking time: 40 minutes
1 zucchini
1 oz (vegan) parmesan cheese, finely grated
1 oz panko breadcrumbs
1 tsp oregano
½ oz plain flour
1 egg OR vegan substitute
Salt + pepper, to taste
Oil in a spray bottle
Cut the zucchini lengthwise into 3, and all the pieces into 6-8 long slices. Salt the slices and set them aside for 15 minutes
Mix parmesan, breadcrumbs, oregano, salt, and pepper.
In another bowl beat the egg or add the egg substitute.
In a third bowl add the plain flour.
Preheat the oven to 400F with the fan on (alternatively air fryer would work well here) and line a baking sheet with parchment paper.
Pat the zucchini logs dry with a kitchen towel and cover them all lightly with flour.
Then lift the zucchini slices into the egg and finally cover with bread crumb mixture. Of course, you can do this in batches.
Place the “fries” on the baking sheet, so they are not touching. Spray with a thin layer of oil.
Bake for 10 minutes, then turn them over and bake for 10 more minutes until they are nice and crispy.
Enjoy immediately as the crunch will turn into a soggy mess over time.
Choosing a fitness or yoga routine is very important if you want to maximize results and make the most out of your time. Sometimes people quickly start working out without thinking through what they are looking for from exercise. A full-body workout or yoga practice is a great way to get results all over and maximize the time you have.
Here are 10 benefits of doing a full-body workout:
Less time commitment
There is a much lower time commitment required for a full-body workout. If you’re busy, it might be hard to fit in multiple types of workouts each day of the week. Full-body workouts can be done over just a few days a week to allow more time for other things in your life. They may take a little longer but it will be fewer overall weekly time commitments.
Increase muscle recovery rates
The second benefit of doing a full-body workout is to increase the muscular recovery rate. When you recover from session to session, you will progress in your workout and yoga program. Because you get time out between each full-body workout, you’ll give your muscles maximum recovery time.
Boost of testosterone
Lean muscle mass is affected by the amount of testosterone you have flowing through your body. The higher the levels of testosterone you have in your body, the faster you can build muscle mass tissue. Full-body workouts that utilize full-body movements work more muscle fibers and release more testosterone, which is also helped by compound exercises that full-body workouts are made up of - in order to work every muscle group thoroughly.
Easy to adapt
To avoid yoga and fitness plateaus, it’s important to constantly change things about your exercise routine. This could be things like the poses you’re doing, the types of workouts you do, and so on. When you split up your workouts to different parts of the body, it can be harder to add in variety. Full-body workouts, however, can be easier to swap things around from day to day and week to week. Also, if you become injured in a muscle group, with a full-body workout it can be easier to omit exercises that aggravate the injury and can replace it with others that don't!
Decrease your central nervous system fatigue
Full-body workouts give a lower level of central nervous system stress on a weekly basis. When you lift weights, stress is placed on the central nervous system. Whatever the movement is, your central nervous system will be stimulated. When you do this day after day, eventually it begins to fatigue your central nervous system and the amount you can do daily takes a hit!
To prevent this from happening, give the central nervous system a break from training, which is accomplished with full-body workouts. Time in between sessions really helps for a better central nervous system recovery, so if you’re feeling tired a lot, switching to full-body workouts might be the better option for you.
Perfect for at-home workouts
If you're doing at-home strength training, full-body workouts are a great option. If you have limited options when it comes to equipment, full-body routines usually require less equipment and you can usually do them with just a set of dumbbells or simple weights. Yoga is of course an ideal at-home workout, as you really only need yourself!
Fat loss
Full-body workouts are ideal for fat loss - on a fat loss diet you are taking in fewer calories than the body would like, so you have fewer recovery reserves. But you still need to stimulate your muscles at least two times a week to prevent muscle loss - so cutting back on workouts isn’t an option. Full-body workouts and yoga sessions are great for fat loss because they get you working each muscle group 2 times a week but don’t take long to recover from.
More fun
Being able to do different exercises also helps you not get bored from your workout - allowing you to stay motivated and keep it up! Sometimes a hyper-focus on one region of the body can become repetitive. If you’re looking for a full-body yoga workout - This week's classes will strengthen, stretch, and tone your entire body. You'll work all of the major muscle groups and feel refreshed and strong after these sessions!
By Amy Cavil
“Take care of your body. It’s the only place you have to live.” -Jim Rohn
Close your eyes and take a quick scan from the crown of your head to the base of your feet. How do you feel? If you’re not feeling your best on every level, consider why not and consider what you can do today to attain ultimate well-being. We live in a stressful world, where we’re constantly bombarded with difficult challenges.
Stress wears not just our minds and hearts down but weakens our physical vitality. There’s an important reason that asana or physical postures are the gateway to a deeper and more meaningful yoga and meditation practice. A strong, lean, powerful body can sit still comfortably and focus on pranayama and meditation. If you’re wrestling with aches and pains, it’s tough to concentrate and progress on your spiritual path.
We’ve got some great mind-body fitness classes that will boost your strength, flexibility, and overall health. Vigorous practices, both fitness workouts and yoga boost your energy, tone your muscles, and build strong bones. This week’s classes offer the best of both worlds. Fusion classes will enhance your lymphatic flow, stimulate your digestion, and promote healthy circulation. When you take care of your physical body, you’re ensuring that you’ll enjoy your life for as long as possible. Attaining your most vibrant health isn’t about what you look like, it’s about how you feel.
And, as we’ve mentioned countless times, our physical, mental, and emotional health are interconnected. Breaking a sweat and pushing ourselves physically clears our minds and soothes our hearts. It’s powerful to get out of your head and focus on breath and movement––like we do in yoga and during a hike or swim or long walk. Working out can be a moving meditation, just like yoga.
Mix up your routine this week and shift your focus to fitness on the mat and see how you feel. Earning or maintaining a toned, strong body isn’t about what you look like, it’s about how you feel––your best!
Kristin Gibowicz - Rock Your Block Yoga Sculpt
Ben Davis - Fitness n Yoga: Exercise Your Body
Tacos are definitely on the top of my all times favorites list. They have so many different versions, but for me, they always need to be spicy, tangy, and fresh. And these fish tacos here cover all the points. I have given you a simple recipe to prepare the actual tortillas from scratch too. I recently got myself a tortilla press and have been making my own little tortillas at least once a week.
For me, it is so satisfying to see how two simple ingredients make something so wonderful. Before I had a tortilla press I once organized a taco party and hand-rolled 80 little tacos. After that, I took a long break from any homemade tortillas, but once I got the tortilla press, the break is over. So much easier than hand-rolling. And they look prettier too. Not all the kitchen gadgets I get end up being used much, but it seems that the tortilla press is here to stay. That all said – if cooking is not something that you voluntarily spend much time on – just get the tortillas from the shop and the rest of the recipe is easy-peasy!
The pressure point is cooking the fish – do not overcook it. I used cod, and you can see in the picture how it is just flaking away. A similar thing happens with most white fishes – it needs to be glistening and not dry. One trick is gently to press on the fish – once it starts flaking away, immediately remove it from the heat and serve.
Fish Tacos
Serves: 2-3
Cooking time: 1 hour (25 minutes if using store-bought tacos)
For tortillas:
1 cup of masa harina flour
¾ - 1 cup of very warm water
For the filling:
About 10 oz of white fish fillet without the skin
1 tsp ground cumin
½ tsp ground coriander
1 tsp ground paprika (I use spicy, you can use whatever you prefer)
½ tsp salt
½ tsp dried oregano
Oil, for frying
1 red onion pickled in ¼ tsp of salt and the juice of ½ lime
2 small or 1 large ripe avocado
The juice of 1 lime
A handful of fresh coriander
1 tomato
Pickled jalapeno, to taste
Instructions: If making your own tortillas mix the masa harina with ¾ cup of very warm water. If the mix doesn’t hold together, add more water. Then roll the dough into small balls similar to ping-pong balls, and cover the balls with a kitchen towel.
Heat the pan to medium heat, then press one tortilla at a time and gently place it on a pan. In about 10 seconds flip it to another side, then cook for 50-60 seconds on both sides. Then set aside, cover, and repeat the same with the rest of your masa balls. The process needs a little practicing and getting used to, but once you get a hang of this it is not a difficult process, just a little time-consuming 😊. If you don’t feel like making your own tortillas, it is completely okay to use the ready-made ones.
If you don’t have pickled onions waiting in your fridge (I always do 😊), then slice the onion thinly, sprinkle with salt, squeeze with lime juice and give them a little massage with your fingers. Then set aside until you prepare everything else.
For the fish, mix all the spices. I usually use whole coriander and cumin, grind them in mortar and pestle, then add all other spices and grind for another 5 seconds or so. If you use ground spices, just mix them well.
Cover the fish with spice mixture and set aside for 5 minutes.
Cut the avocado(s) in half, remove the seed and place the flesh in the bowl. Squeeze the lemon juice over and season with salt. Mash everything roughly with a fork.
Chop up the tomato, coriander, and jalapeno – mix into the avocado, and season with salt and pepper.
Now you are ready to fry the fish – heat a little bit of oil in a frying pan and cook the fish until it is just cooked and starting to flake easily. Do not overcook the fish, you want it to stay moist.
Rheumatoid arthritis (RA) is not a condition of aging or the ordinary wear and tear your musculoskeletal system experiences over the decades. Rheumatoid arthritis is a serious, sometimes debilitating, disorder of the immune system. It’s often associated with severe pain, joint damage and deformity, and loss of mobility. In severe cases, rheumatoid arthritis can lead to life-threatening complications, including lung inflammation, heart attack, and stroke. What this means, ultimately, is that this condition is a fierce adversary, one not to be taken lightly.
The good news is that there are things you can do to support your health, reduce your symptoms, and improve your overall quality of life while living with rheumatoid arthritis. One of the most beneficial of these self-care measures is the integration of yoga into your daily routine.
How Yoga Improves Rheumatoid arthritis: Every healthcare provider and rheumatoid arthritis patient understands the critical importance of both diet and exercise in controlling the symptoms and progression of rheumatoid arthritis. It can be difficult to maintain a diet and exercise plan with rheumatoid arthritis, but doing so can help to reduce musculoskeletal pain while maintaining, and even improving, range of motion.
In particular, yoga may be helpful for rheumatoid arthritis management. It’s thought to provide benefits such as increasing physical function and improving disease activity. And that’s in addition to the myriad mental and physical health benefits that yoga can provide. Likewise, because yoga significantly increases musculoskeletal strength, stability, and flexibility, it can be invaluable for preventing loss of physical function, which can help prevent falls.
Developing lean muscle also helps to support the joints, which can reduce pain. Studies have also shown that yoga can help to lubricate joints and muscles while also reducing damaging inflammation. Yoga can also slow disease progression in some rheumatoid arthritis patients. Ultimately, yoga may be able to help increase the overall quality of life for individuals with rheumatoid arthritis. Keep in mind that not all forms of yoga may have this impact. Gentler, lower-impact styles of yoga — such as restorative or Yin yoga — may be a better option than vigorous ones — such as hot or power yoga. Further, certain poses may be more beneficial for you and for relieving symptoms of rheumatoid arthritis than others; it just depends on what feels best to you and your body.
The Mind & Body Connection: There’s no question about it, living with a chronic illness can be both stressful and demoralizing at times. When you have rheumatoid arthritis, you must contend with fatigue, pain, and joint stiffness. Ordinary daily tasks can feel insurmountable. On top of this, you may also have the anxiety associated with the condition itself, along with the often substantial side effects of treatment. It’s a lot to deal with, but yoga can be exceptionally helpful in managing stress and improving your sense of well-being. Prioritizing mental wellness is critical for everyone, but it’s especially important when you are contending with a chronic condition like rheumatoid arthritis, and any associated mental health conditions.
Practicing Prevention: Rheumatoid arthritis doesn’t just affect the musculoskeletal system. Because it is a disorder of the soft tissues, almost every bodily system can be at risk. rheumatoid arthritis may attack the eyes, the skin, the blood vessels, or the organs. It can also increase your risk for heart and lung disease. This is why preventative health practices are essential to maintain both your longevity and your quality of life. In addition to keeping on top of your medical care with regular consultations and screenings with your mental and physical healthcare team, it’s also essential to cultivate a lifestyle that supports optimal wellbeing while reducing your unique health risks. This can include eating a well-balanced diet rich in key vitamins and minerals, getting sufficient sleep for your condition, and doing gentle exercise each day. Because yoga is a low-impact form of exercise, it’s unlikely to cause injury to your bones and joints, as other forms of exercise might. This can also make it significantly easier to establish and keep up with an exercise routine, as you don’t have to take time off to recover from previous workouts. Best of all, it can be used to facilitate other good health practices. For example, gentle yogic stretching, especially when combined with meditation, can be an ideal way to settle your mind and body down for a good night’s sleep.
The Takeaway: Few people truly understand the impact that rheumatoid arthritis can have on a person’s life until they’ve lived it. rheumatoid arthritis can not only deprive you of your ability to move and function normally, but it can also shorten your lifespan. Fortunately, there are things you can do to manage your symptoms and slow the progression of the disease. Yoga may well be one of your most powerful weapons in the fight against rheumatoid arthritis. It can help maintain or even increase mobility, improve balance, strength, and flexibility, and reduce joint and muscle pain. Yoga can also reduce stress and inflammation in rheumatoid arthritis patients. This not only helps to enhance disease management and quality of life, but it can also significantly reduce the risk of potentially life-threatening complications.
By Katie Brenneman
Katie Brenneman is a passionate writer specializing in lifestyle, mental health, education, and fitness-related content. When she isn't writing, you can find her with her nose buried in a book or hiking with her dog, Charlie.
If you're suffering from any pain, try the Yoga for Chronic Pain Relief program!