Here's a quick and easy recipe for a healthy and delicious vegan quinoa salad that can be made in just 20 minutes. It's perfect for a quick lunch or a light dinner.
This quinoa salad is crisp, delicious, and refreshing. It’s made simply with fresh cucumber, red bell pepper, red onion, chickpeas, fresh parsley and a honey-cumin olive oil and lemon dressing.
Ingredients:
1 cup quinoa, rinsed and drained
1 can (15 ounces) chickpeas, rinsed and drained
1 medium red bell pepper, chopped
1 medium cucumber, seeded and chopped
1 small red onion, chopped
1/2 cup fresh parsley, chopped
1/4 cup olive oil
3 tablespoons fresh lemon juice
1 tablespoon honey
1 teaspoon ground cumin
Salt and pepper, to taste
Directions:
In a medium saucepan, bring 2 cups of water to a boil. Add the quinoa and reduce the heat to low. Cover and simmer for 15 minutes or until the water is absorbed and the quinoa is cooked. Remove from heat, cover, and let the quinoa rest for 5 minutes, to give it time to fluff up.
In a large bowl, combine the chickpeas, red bell pepper, cucumber, red onion, and parsley. Set aside.
In a small bowl, whisk together the olive oil, lemon juice, honey, cumin, salt, and pepper, then set aside.
Once the quinoa is mostly cool, add it to the serving bowl, and drizzle the dressing on top. Toss until the mixture is thoroughly combined.
Serve immediately or chill in the refrigerator until ready to eat.
This quinoa salad is packed with protein and fiber from the quinoa and chickpeas, as well as vitamins and minerals from the fresh vegetables. It's a nutritious and delicious meal that can be made in just 20 minutes, making it perfect for busy weeknights or days when you're short on time. Plus, it's vegan and gluten-free, making it suitable for a variety of dietary needs.
Pilates is a popular form of low-impact exercise that focuses on strengthening the core muscles, improving flexibility, and enhancing overall well-being. It involves a series of controlled movements and breathing techniques that target specific muscles groups. It was developed in the 1920s by German physical trainer Joseph Pilates for rehabilitation purposes and has gained popularity in recent years as a highly effective form of exercise.
What health benefits can be obtained from Pilates?
Pilates offers many health benefits, including improved core strength, increased flexibility, improved posture and balance, reduced risk of injury, and enhanced overall well-being. It can also help to improve circulation, reduce stress and anxiety, and alleviate back pain. "Pilates can be very helpful in reducing chronic pain and improving overall spinal health," says Claire Marti, a certified yoga and Pilates teacher and top instructor on YogaDownload.
What areas of the body does Pilates target?
Pilates primarily targets the core muscles, which include the abs, back, and hips. It also targets the glutes, legs, and arms, leading to a full-body workout.
What are the different types of Pilates?
There are two main types of Pilates - mat Pilates and equipment Pilates. Mat Pilates involves performing exercises on a mat, while equipment Pilates involves the use of specialized equipment like the Reformer, Cadillac, and Wunda Chair. There are also different styles of Pilates, including classical Pilates, contemporary Pilates, and Stott Pilates, each with their own unique approach and techniques.
What types of equipment can be used in the various types of Pilates?
Equipment Pilates utilizes specialized equipment such as the Reformer, Cadillac, and Wunda Chair. The Reformer is a versatile piece of equipment that consists of a moving carriage and springs, allowing for resistance training and flexibility work. The Cadillac is a larger piece of equipment that allows for a wide range of exercises and movements. The Wunda Chair is a compact piece of equipment that can be used for a variety of exercises and is particularly effective for core work.
Is Pilates good for physical therapy?
Yes, Pilates is often used in physical therapy as a form of rehabilitation for injuries and other medical conditions. The exercises can be modified to suit individual needs, making it a safe and effective form of rehabilitation. Pilates can also be used to alleviate chronic pain, improve mobility, and enhance overall well-being.
Can Pilates help you get toned?
Yes, Pilates can help to tone and strengthen muscles throughout the body. The exercises target specific muscle groups, such as the core, glutes, and arms, leading to increased muscle definition and tone.
Should I try Pilates?
Pilates is a highly effective form of exercise that offers numerous health benefits. It can be performed by anyone regardless of age or fitness level and can be tailored to suit individual needs. Whether you choose to do mat Pilates or equipment Pilates, there are many options available to help you achieve your fitness goals, including a variety of online mat Pilates classes and programs here on YogaDownload. So why not give Pilates a try and experience the benefits for yourself!
The summer is quickly approaching, and that means it’s time to take a relaxing and accessible vacation to your favorite domestic or international destination. If you’re a person with a disability, you may need to make some extra arrangements to ensure that your trip is fun and successful and that you can stay healthy along the way.
Here are some tips for proper packing, ways that you can stay safe during your trip, and how you can incorporate some exercise along the way.
To have a successful trip, you need to start planning and preparing before you even load the car or purchase your plane ticket. If your enjoyment at this destination requires certain accessibility options, then research ahead of time to ensure that your hotel or attraction has what you need.
These days, it’s becoming easier for everyone to travel because many tourism businesses have learned the importance of accessibility, and they know that if they don’t make the proper adjustments, they’ll lose business. That’s why many tourist destinations are adding components that promote easier access, such as ramps, elevators, and wide doorways. Many establishments are also implementing strategies to help with sensory access by providing braille menus and audio guides. Before you book your trip, ensure that your destination has what you need to get around and enjoy your time.
If you have a disability and you need to fly to your destination, you may be concerned that the hassle isn’t worth the effort. However, things have changed drastically over the years. The fact is you have rights when you board a plane, and one of them is the right to ask for accommodations that may make your travel safer.
It is important to think about these rights when you’re packing for your trip. In addition to bringing your pill organizers and electric devices, if you use a wheelchair, you’ll need to weigh the pros and cons of bringing it along. While it may be convenient when you get to your destination, getting it there can be a struggle.
Know that airlines are required to provide assistance as you navigate through the airport, including providing a wheelchair. Research your destination to see if you can rent a wheelchair once you get to your final destination. If you can, you may be able to leave your personal wheelchair at home.
Once you arrive at your destination, it’s important that you continue to make your safety a priority. Regardless of your disability, practice the self-care and health practices that are necessary for your overall wellness. These include drinking plenty of water to avoid dehydration, getting at least seven hours of sleep every night to avoid jet lag and overall discomfort, and continuing to eat a balanced diet during your trip.
You may not realize it, but just the fact that you are on vacation is good for your health. When you travel, you are more likely to get out into the fresh air, which is great for your body and your mental health. When you’re on vacation, your stress can melt away, and in turn, you could have lower blood pressure and a reduced risk of heart disease. Plus, taking a trip allows you to get away from work and the pressures it can bring, so you have a reduced chance of experiencing burnout.
Even though vacation can be good for you, it is still important to be prepared for anything, and part of that is knowing how to find healthcare if an emergency were to occur. If you are traveling within the U.S., things may be a bit easier. Research to see what hospitals and urgent care facilities are near your hotel, and check if your insurance will be good at that location.
If you are traveling internationally, consider bringing a letter from your healthcare provider that explains your disability, just in case there is a language barrier. If you have any questions, consider contacting the U.S. State Department or embassy in that country to get reliable information about nearby services.
The best way to ensure a safe and healthy trip is to incorporate elements of exercise into your daily routine. If your condition allows, you can get that exercise by walking from your hotel to the beach or to the local shops. Take advantage of the swimming pool and swim a few laps. Swimming is a great way to fit in your required cardio in a fun way. Plus, swimming has also been found to help with arthritis and mental health, and it can reduce the risk of chronic illness.
Yoga can also do wonders for an aching body, and you can engage in yoga easily during your trip. If possible, lay out your mat in your hotel room and do some of your favorite stretches. You can even complete some relaxing neck and shoulder exercises while sitting on the plane.
There’s also adaptive yoga, which is accessible to everyone because it can be modified to your specific needs, which makes it ideal for those people with physical disabilities. By practicing adaptive yoga, you can work on your balance, improve your daily functions, and help your overall quality of life. If this type of yoga helps you, then consider finding a class near your vacation destination.
With proper planning and a bit of research, you can have the perfect vacation getaway. Consider these tips, and make it an adventure to remember!
By Katie Brenneman
When we consider asana (postures), we often think first about creating flexibility in the muscles. But yoga also positively impacts connective tissue. Think about when you peel an orange and there’s all that spongy, stringy white stuff between the peel and the fruit. Yes, that’s what our bodies’ network of ligaments and tendons a.k.a. fascia can be compared to––or maybe even a spider web–– supporting our bones, joints, organs, muscles and nerve fibers.
If you neglect tending to your fascia, your mobility can become severely limited. We have millions of nerve endings in our connective tissue so injuries can stop you in your tracks. Myofascial lines include the superficial back line (SBL), the superficial front line (SFL), the lateral or side body, the Spiral line (SL), which loops around the body, and the Arm lines (AL) which include the shoulders and arms. It’s important to address your entire body to stay aligned and balanced.
Improper posture, sitting too much, and simply growing older can result in tightness, pain, and serious complications. In fact, many soft tissue injuries occur in the fascia as opposed to the muscles. To prevent injuries, it’s vital to maintain and even increase healthy connective tissue. Yoga can complement Myofascial Release therapy by helping keep your fascia healthy.
Yoga helps but when you need more intensive treatment, it’s time to try Myofascial Release therapy. This therapeutic modality refers to the technique of applying gentle pressure on ‘trigger points’ to release tension in the fascia. Foam rollers and balls are effective tools to prevent and soothe pain.
So what type of yoga helps the most? All kinds! A Vinyasa flow class will help keep all your myofascial lines supported. Yin yoga, with its long holds and soothing pace will also help calm your nervous system and encourages you to relax. Poses like Downward Dog emphasize the posterior (SBL.) Standing, sitting, and supine twists are great for the spiral lines (SL.) Backbends like Bridge pose and Wheel open up your front body (SL) and Half-pigeon is great for your lateral (side) body.
This week, we’ve got four classes to get you started on your journey to go deeper than the surface and address your connective tissue!
Myofascial Release: Pelvis to Outer Hip - Geenie Celento
Quick and Easy Yoga for a Busy You - Elise Fabricant
Strengthen, Protect & Heal the Lower Back - Desiree Rumbaugh
Yoga Therapeutics for Shoulders & Upper Back - Deb Rubin
“Keep a little fire burning; however small, however hidden.” Cormac McCarthy
Whether you’re in the thick of winter, trying to keep warm until the leaves re-emerge on the trees, or if you’re in the other half of the world where the summer sun is heating your skin, it’s important to keep your inner fire burning. Our lives are created from the inside first, so join us this week for some classes designed to stoke your inner flame and boost your energy and confidence.
In our subtle body, the Manipura (navel) chakra is the home of our fiery willpower. Located in our solar plexus, the Manipura chakra is associated with the heat of self-confidence, ego, and self-discipline. You’ve heard the phrase “fire in your belly” right? Through various Asana (posture) and Pranayama (breath techniques) practices, you can energize your center, strengthen your core and spine, and boost your sense of self.
Twisting postures like Parivitta Trikonasana (Twisting Triangle) and core strengthening postures like Navasana (Boat Pose) will stoke your inner fire and build strong muscles and protect your spine. Focusing on building your power center is an excellent path to minimizing self-doubt and trusting your instincts.
Did you know that 70% of your immune system is in your gut? Healthy digestion is key to staying healthy and energized. Many asanas, like twists, core strengtheners, and backbends, stimulate the internal organs and ensure your body is processing fuel in an efficient manner. When your prana is flowing freely through your system, you feel more light, clear, and free.
By stimulating the Manipura chakra, you can learn to trust your feelings and build your self-confidence. Pranayama techniques like Kapalabhati breathing will stimulate your inner fire. Using meditation and mantras like, “I am strong” or “I create the life I desire” will boost your belief in your strength and abilities. Manipura chakra is the location where we can stoke the energy to manifest our desires. It is important to stay in touch with our center and keep our inner flame burning.
This week, flip the switch and brighten your inner light with these great new practices!
Quick Warming Flow - Claire Marti
Sweaty Warming Flow - Lila Whiting
Build Your Inner Fire - Pradeep Teotia
Classic Hot Yoga Series - Cicily Carter
The way you present your body has a massive impact on your mental health and overall well-being. Even subtle changes to your wardrobe can help you feel confident and content in your own body.
A positive body image can help you appreciate your flaws, too. This is important if you’re trying to better manage your weight or are partaking in yoga to improve your overall health. Wearing the right clothes at the right moment will allow you to breathe deeply into your poses without worrying about what other people think.
Unfortunately, most yoga clothing brands are made for models rather than folks with full-time jobs and plus-size bodies. That said, you can still learn to love the clothes you wear and improve your body image by making a few strategic changes to your wardrobe.
Switching up your wardrobe is a great way to freshen up your look and rebuild your self-confidence. Your clothing and mental health are intrinsically connected as the clothes you wear allow you to express your creativity and boost your confidence. Clothes that suit your body shape can help you overcome body dysmorphia and may even improve your mood.
When shopping for a new set of clothes, look for clothes that align with your overall style but are cut to suit your body shape. If you’re feeling anxious or feeling low, consider picking up some blue shirts and yoga shorts. Blue is associated with calm and can help you recenter yourself before your next practice.
Making a wardrobe change may help you overcome depression, too. Poor body image can lead to feelings of depression, as you’re likely to fall into a cycle of self-loathing when you don’t like the way you look. You don’t have to break the bank either. Instead, try to buy clothes that reflect your values, suit your body as it is today, and pair well with the elements of your body image that you like.
The clothing you wear while working up a sweat must be both durable and breathable. There’s nothing worse than feeling a sweaty shirt stick to your skin while you’re in Shavasana. However, choosing the right blend of athletic wear for you can be a real challenge.
If you’re worried about how your body looks while working out, take comfort in the fact that no one is looking at you. They’re far too busy focusing on their own down dogs and warrior poses. That said, you can make some strategic purchases to help you feel at your best while you exercise.
If you want to lose weight, consider purchasing a few undershirts that you can wear beneath your normal workout clothes. Tight-fitting undershirts can keep you from worrying about exposed skin and are remarkably comfortable considering their close fit.
If you’re looking to gain weight, consider longer pants and shirts. Longer garments that cover up your limbs can help you focus on the elements of your body image that you take pride in. Over time, ditch the long-sleeve shirts and try to focus on loving your body.
It’s important to remember that your clothing should support your weight management journey rather than hinder it. Buy clothes that eventuate the traits you love most about yourself, but try to focus on accepting your body as it is. This will boost your confidence in the long run and ensure that you can maintain a healthier lifestyle for years to come.
Refreshing your wardrobe is a great way to boost your confidence and find clothes that support your body type. However, you may feel a twinge of guilt when purchasing a new wardrobe, as many sports clothing brands use unsustainable materials to produce yoga pants, sneakers, and training tops.
Skip the guilt and buy clothes that are both sustainable and support your body image. Lookout for athletic slow fashion items from reliable, trusted brands. If you’re worried about the ecological cost of a new wardrobe, dig a little deeper into the clothing and learn about the materials that are being used to create your new clothes.
Consider purchasing neutral-toned clothing. Neutral-toned clothing is in fashion right now, and pairs well with anything else in your wardrobe. Look out for white shirts, gray pants, or beige yoga mats. These staple items can be partnered with all of your favorite clothes, meaning you can wear more of your wardrobe with items that make you feel great.
Your clothes have a massive impact on your body image and confidence. The right set of workout clothes can motivate you to push through a challenging workout and ensure that your focus remains on the flow you’re in. A fresh wardrobe may help improve your mental health, too, as the clothes you wear can improve your self-esteem and help you feel proud when you look in the mirror. Just be sure to buy sustainably sourced items where possible, and try to stick to neutral tones if you’re buying a whole new set of yoga pants, mats, and tops.
Loving yourself means embracing and accepting who you are, including all of your strengths, weaknesses, and imperfections. It means recognizing your worth and valuing yourself as a person. Feeling self-love is essential to our overall well-being and happiness, as it provides a positive foundation for our relationships with ourselves and others.
Self-love is important because it affects every aspect of our lives. When we lack self-love, we are more prone to engage in negative self-talk, compare ourselves to others, and participate in self-destructive behaviors. On the other hand, when we have a strong sense of self-love, we are more confident, resilient, and better equipped to handle life's challenges.
How Self-Love Will Benefit You The benefits of learning to love yourself are numerous. For starters, it enhances our self-esteem and confidence. When we love ourselves, we are more likely to believe in our abilities and take risks, which can lead to new opportunities and personal growth. Additionally, self-love promotes healthy relationships, as we are less likely to tolerate mistreatment from others and are more likely to attract positive, supportive people into our lives.
Learning to love yourself can improve your life in powerful ways. When you love yourself, you are more likely to take care of your physical, mental, and emotional well-being. You are more likely to engage in healthy behaviors, such as exercise, a balanced diet, and adequate sleep. Furthermore, self-love leads to a more positive outlook on life and increased resilience in the face of adversity.
What Does it Mean to Have Positive Self-Talk? Positive self-talk refers to the words we use to talk to ourselves and the thoughts we have about ourselves. Negative self-talk is characterized by self-criticism, blame, and doubt, while positive self-talk is characterized by self-compassion, self-encouragement, and a growth mindset.
Turning negative self-talk into positive self-talk is a gradual process that requires time and effort. The first step is to become aware of your negative self-talk and recognize the patterns and triggers that lead to it. Once you are aware of your negative self-talk, you can start to challenge it with positive affirmations. For example, if you catch yourself saying "I'm so stupid," you can replace it with "I am continually learning and growing."
Here are some other tools you can use to develop positive self-talk and a healthy self-image:
What If I Have High Expectations for Myself?
Developing positive self-talk isn’t doesn’t mean you can’t still have high expectations. But learning to accept yourself while striving for improvement is a delicate balance. It's important to recognize you are worthy and deserving of love and respect, just as you are. At the same time, it's also important to set goals and work towards self-improvement. The key is to approach self-improvement with a growth mindset, focusing on the process of learning and growth, rather than perfection.
With practice and persistence, you can cultivate a healthy relationship with yourself, characterized by self-love, self-acceptance, and a positive self-image. Learning to love yourself and develop positive self-talk can significantly improve your life - you can build greater self-confidence, resilience, and overall well-being.
You live most of your life inside your head, so make it a peaceful and positive place to be!
To truly love yourself takes a lot of work! We all have ingrained emotional wounds and patterns developed over a lifetime which can mire us in patterns of self-doubt, self-criticism, and lack of self-love. Yoga is one path to release what’s holding you back from what is preventing from loving and respecting yourself.
No matter who you are and where you are on your journey, you are worthy, valuable, and lovable. And accepting and loving yourself just as you are is the first step to giving and receiving love from people in your life. You don’t have to look a certain way, make a set amount of money, or achieve Olympic goals to deserve love.
Every single person has emotional wounds and scars. Often, we don’t deal with difficult situations in real time. Many of us swallow our anger or hurt and if we don’t process our emotions, they end up stored in our tissues. You’ve probably heard yoga teachers discuss how we store past trauma and pain in our hips while they hold you in half-Pigeon pose for five minutes. Maybe some harsh words from a parent or criticism from a partner occurred years ago but still create tightness in your body.
These negative feelings contribute to us feeling stuck in patterns of unworthiness. Who needs or wants that? Take some time to heal your inner child and release what may be preventing you from appreciating just how amazing you are––in this moment. Move, flow, breathe and set intentions to love yourself because you deserve it. Yoga helps because it provides the space to filter out external distractions and shift your awareness inside.
Mindful practices like yoga and meditation create opportunities to take care of yourself and give thanks for all that you do have in your life. Ahimsa, one of the Yamas from Patanjali’s eight-limbed path, teaches us to practice non-violence and be kind to ourselves and all around us. Santosha, one of the Niyamas, teaches us to be content with ourselves in the moment. Quieting the noise from outside helps us nurture our heart, mind, and spirit.
We’re here to make it easier with four awesome classes designed to remind you you’re worthy and loveable. Take this time for yourself because you deserve it!
Heart Opening Flow - Keith Allen
Empowerment Flow 2: I am Worthy - Jackie Casal Mahrou
Love Thyself, Heal Thyself - Christen Bakken
Love More Flow - Kristin Gibowicz
People are like stained glass windows. They sparkle and shine when the sun is out, but when the darkness sets in their beauty is revealed only if there is a light from within. Elizabeth Kubler-Ross
What do you think first when you hear about learning to go deeper in your yoga practice? Mastering an advanced asana or standing on your head for five minutes or “fill in the physical achievement here?” Sure, working consistently toward your edge in yoga is valuable and for many is as deep as they care to go in their practice. That’s fine! But this week, we’re delving beneath the surface of the physical body and connecting to something deeper.
When we shift our awareness away from the external and tune in to our thoughts and emotions, we are cultivating our awareness of our authentic self. Yoga is an opportunity to slip off the masks we wear and trust and love who we are at our center.
Many esteemed yoga scholars teach that we’re all born with a bright light within ourselves, and it is through life experiences and choices that our beacons dim. Difficult family life, trauma, and choices against our natural instincts can all weigh us down. Then, we’re no longer living according to our true values and desires. With consistent yoga practice, you can systematically shed each layer, like a snake sloughing its rough skin to reveal the shiny new underneath.
This transformation into the best version of yourself takes dedication and effort. Learning to love and accept yourself exactly the way you are is challenging. We’ve all internalized criticism and disappointment and over time other people’s judgments have shaped our view of ourselves. Who doesn’t remember a sharp critique from childhood or massive failure from last week? Don’t allow these factors to become a part of you forever.
When you work to connect to your own heart and mind, you can release attachment to negativity and trust you are perfect inside. Your light is there, waiting to be uncovered and shared. Only when you connect to your own spirit can you truly connect with others and the universal energy.
This week, take the time to polish off some of the dirt obscuring your beautiful, individual light. Dive in with us and connect with your deepest self.
Devotion Intensive V: Spinning Warrior - Mark Morford
Yin Yoga: Head and Heart - Kylie Larson
Flow into Presence - Jackie Casal Mahrou
Backbends for Dusting of the Heart - Caitlin Rose Kenney
Whether you slept wrong, overdid your workout, or are under major stress, pain and tension often manifest in your neck and upper back. In an ideal world, you’d have your massage therapist at your beck and call to knead out the knots. Most of us aren’t in the position to afford daily massages but we can manage or eliminate tension with yoga.
This week we’re focusing on ways to create space and balance in the upper back, neck, and shoulders. Many of us work in front of a computer and spend leisure time hunched over phones and tablets. This position, if not balanced out with proper stretching, results in improper posture, muscular and spinal imbalances, and pain. A few simple yoga poses can help you maintain a healthy spine and prevent future tightness and issues.
As you’ve likely heard in yoga class, our mind and body are inextricably linked. They work together. Feelings of anger, frustration, and despair––if not processed––will manifest as physical imbalances or pain. We store our feelings in our tissues, which is why in certain postures you might start crying or even laughing. Through mindful breath and movement, we can release the emotions and begin the healing process.
Often, pain in this area of the body can be traced to emotional and mental stress. Pain in the upper back can come from feeling a lack of emotional support from significant people in your life. If you can’t trace the pain to something physical, turn your focus inward and ask yourself what could be causing the pain? Insecurity? Anger? Lack of control at work or at home?
Emotional issues associated with subtle body imbalances can manifest as physical pain. This area of the upper body houses the Vishuddha (Throat) Chakra and Ajna (Third Eye). The Vishudda Chakra is all about honesty, authentic expression, and your relationship with yourself. Are you speaking your truth? If you are repressing your true beliefs and feelings, you could experience tension in your neck and shoulders. The Ajna Chakra is known as “Command Central” where your innate knowledge resides. If you’re not trusting your sense of intuition and your ability to see reality, headaches can result.
No matter the cause of stress and tension in your upper back, neck, and shoulders, we have the solution! Try one of these specially designed classes and start relieving tension today:
20-Minute Shoulder & Upper Body Love - Keith Allen
Neck, Shoulders and Back Therapy - Elise Fabricant
Yin for Your Upper Body - Erin Wimert
Deep Release for the Neck and Shoulders - Dana Hanizeski
Muscle knots can hit you at any point after a workout. For example, after a strenuous upper-body workout, you might wake up feeling a tightness in the back of your shoulder blade. Upon investigation, you may feel a small knot, which is tender to the touch, and slightly painful when you move it. If you recognize this situation, you might be wondering how you can avoid muscle knots in the future. But first, it’s useful to understand - what exactly are muscle knots and how do they develop?
A muscle knot is also known as a myofascial trigger point. This is a small clump of inflamed tissue in the muscle and fascia (the thin layer of connective tissue that surrounds the muscle). A muscle knot is typically caused by damage to the muscle, even if it is minor, which leads to inflammation. These knots can limit your range of motion and cause pain during different movements. Unlike other medical conditions, muscle knots do not show up on scans, and their exact physiological mechanisms are still being studied.
Myofascial trigger points tend to develop when a muscle is irritated by a new or more strenuous than your bodies’ usual repetitive motion. For instance, during an intense workout, the muscles that are stressed the most are more likely to develop knots. Similarly, if you introduce a new movement pattern to your daily workout, you may notice knots in the muscles that have been asked to do new work. For example, if you are used to just lifting weights and then add running to your routine, you may notice knots in your calves as they are doing a lot of new work that you are not used to yet.
It's not just athletes who are prone to muscle knots, however. People who sit at a desk all day and are consistently hunched over their computers may also develop knots in their upper back and shoulders. This is because holding one position for hours places stress on the muscles and can result in knots developing.
So, how do you get rid of muscle knots? The good news is that the solution is often as simple as waiting. It takes time for the muscles to recover from stress, and usually within a week or two a muscle knot will resolve on its own. In the meantime, there are ways to speed up the recovery process.
One option is to get a massage, which can decrease the tautness of the fascia and muscle in the affected area and increase blood flow. Another option is dry needling, where a thin needle is injected into the trigger point to break up the tissue and increase blood flow. Electrical stimulation is yet another option that can help alleviate muscle knots.
If you prefer more cost-effective solutions, stretching is a great place to start. If you typically sit in an awkward position all day, stretching can be particularly beneficial as it can help alleviate some of the tension in your muscles, preventing the accumulation of muscle knots. For example, after sitting for a while, doing simple shoulder rolls and neck rotations can help reduce the tension in those muscles.
Another option is self-myofascial release, which is similar to massage and can be done at home using a foam roller, rolling device, or a hard ball. For instance, if you have knots on the front of your thigh, you can lie on a foam roller and gently roll your leg back and forth on it. This way, you can control the pressure and work within your own pain tolerance, making it a comfortable way to alleviate myofascial trigger points.
Yoga can also help in alleviating pain if you have persistent muscle knots. Poses such as sphinx, sun salutations and seated twist can help to relieve pain, especially in the back of the neck. Remember to breathe deeply to help deepen the stretch. You might need to practice yoga and do these stretches for a couple of weeks to get rid of stubborn muscle knots, but once the pain is gone, less frequent practice can sustain your results.
In conclusion, muscle knots can be a minor annoyance, but they are nothing to worry about. By being consistent with exercise habits and moving throughout the day, you can help prevent knots from developing in your muscles. If you do notice knots, simple stretching or self-myofascial release will help you feel better in no time.
By Amy Cavill
How is your inner dialogue? Would you talk to your best friend or a stranger the way you speak to yourself? Often, we are more critical, judgmental, and hard on ourselves than we are with others. If this sounds familiar, it may be time to work on developing a deeper sense of self-compassion. Yoga can help.
Compassion means “to suffer together.” According to Greater Good magazine, among emotion researchers, it is defined as “the feeling that arises when you are confronted with another's suffering and feel motivated to relieve that suffering”. In other words, you aren’t simply empathizing with a person’s suffering, you want to help alleviate it. Self-compassion simply means turning that kindness inward and treating yourself with the same care you would treat others. Many of us find this practice more difficult to implement but it’s vital to be loving to yourself before you can truly be loving to others.
According to the Yoga Sutras, one of yoga’s primary tenets is Yoga Sutra 1.2 Chitta vritti nirodaha, which translates as learning to direct your attention where you want it to go without distraction. When you begin to master your thoughts, you can shift your perspective to embrace positive thoughts and minimize the negative ones. You are what you do, so when you choose to do something different, you will become different. Notice when you’re being harsh with yourself. Pause and reframe your initial negative self-talk.
Cultivate the first Yama of the eight-limbed yoga path, Ahimsa. Ahimsa means non-harming or non-violence. Choose to treat yourself with kindness and gentleness when you’re going through challenging times. Instead of self-blame or despair if you’re fired from your job or break up with a partner or friend, take the time to soothe yourself, like you would your best friend. Look in the mirror and talk to yourself the same way you would comfort a loved one.
This week, focus on self-compassion and see how much more resilient, strong, and supported you feel. In the words of Miley Cyrus’s latest song, Flowers: "I can love me better (than you can), baby. Love yourself!"
Yoga For a Great Full Heart - Claire Petretti Marti
Flow From Compassion to Creation - Dia Draper
Heart of Hanuman: Making the Leap Into Compassion - Alanna Kaivalya
Breaking the Heart Wide Open - Channing Grivas
According to the AAFP, about 4-6% of people struggle with seasonal depression. Another 10-20% have mild cases of Seasonal Affective Disorder. If you tend to get the “winter blues” or feel down this time of year, it’s important to know the difference between depression and SAD, and how you can combat either one.
Let’s take a closer look at some of those differences, as well as the common symptoms of SAD. When you have a better understanding of what you’re dealing with, it’s easier to take charge of your well-being and fight back against it.
We’ll also cover some effective ways you can combat SAD, and potentially end up enjoying the cold winter months for the first time in years.
SAD vs. Depression
The biggest difference between Seasonal Affective Disorder and depression is that SAD is a specific type of depression that typically only occurs once a year. You might struggle with other triggers that lead to depression throughout the year, but SAD is very specific and tends to start wreaking havoc on your well-being around the same time each year.
Most people start to experience SAD symptoms in the fall, and they typically last all throughout the winter.
Depressive episodes, on the other hand, can occur at any time throughout the year. If you’re already struggling with depression caused by other sources, Seasonal Affective Disorder can make your symptoms worse. If you don’t tend to deal with depression throughout the year but start to feel both helpless and hopeless as the weather turns colder, it’s likely you’re experiencing SAD.
Doctors are still trying to learn more about SAD and what exactly causes it. A lack of sunlight is believed to be a major factor. The shorter, darker days can have a negative impact on your circadian rhythms, changing your sleep patterns. Melatonin (a hormone associated with healthy sleep) and serotonin are closely linked, so erratic sleep patterns can have a direct impact on your mental well-being.
Common Symptoms of SAD
Some people have the “winter blues” and it’s not necessarily considered Seasonal Affective Disorder. It’s perfectly normal to feel a bit drowsier than normal when the days are shorter, or experience a low mood now and then when it’s dark and cold outside.
SAD is different, and far more extreme. Having a strong understanding of the symptoms of SAD will make it easier to identify quickly, so you can start fighting back against it or get the professional help you deserve. Some of those common symptoms include:
● Fatigue
● Depression
● Exhaustion
● Insomnia
● Appetite changes
● Mood swings
● Loss of interest
Dealing with SAD can make it difficult to get out of bed each day or keep up an interest in things you typically enjoy. You might start to withdraw from friends and loved ones and isolate yourself more frequently. Unfortunately, the more time you spend alone indoors, the worse your depression is likely to become.
It can be difficult to find the motivation to do almost anything. You know winter will eventually come to an end, but right now things seem hopeless, right? So, what can you do to fight back against those feelings and potentially experience some happiness and peace this season?
What Can You Do?
The silver lining about SAD is that there are many ways to fight back against it. If you’re really struggling with your mental health and you’re concerned that your depression is leading to extreme, intrusive thoughts, don’t hesitate to reach out to a therapist or mental health professional for help. There could be something deeper beneath the surface that is causing your seasonal depression to feel so extreme.
There are also things you can start implementing into your daily routine that can make a big difference in how you feel. Start by nourishing your mind and body each day. You can do that by:
● Eating well
● Exercising regularly
● Spending time outside when the weather is decent
● Reading more
● Spending time with your support system
It’s also important to focus on the present and find moments of calm and peace throughout the day. Deep breathing, mindfulness, and yoga can help with that.
In addition to adopting healthy habits throughout the winter, make sure your environment makes you feel safe, comfortable, and warm. A furnace tune-up can help to ensure you’re warm and cozy all winter long, and it can even lower your utility bills. You can also make your living space more inviting by decorating with more rugs, blankets, throw pillows, and candles. When you’re happy in your cozy home environment, you’re less likely to be focused on the darkness outside.
If you’re dealing with SAD, you’re certainly not alone. However, you also don’t have to struggle all winter long. The first step in fighting back against Seasonal Affective Disorder is recognizing that you have it, and then taking it seriously. Put these ideas into practice to feel better this season and beyond.
Do you have a mantra that guides your thoughts and actions? If you do, great! If you’ve heard the term but weren’t quite sure what it meant or how to utilize mantras, we’re here to break it down. The concept isn’t complicated but like most traditions, some guidance and explanation can help you personalize and integrate mantra into your daily life.
The word mantra derives from Sanskrit. Manas means mind and tra means tool. Mantra is a repeated word, sound, or phrase used to create calm, focus, and intention. Om is probably the most well-known mantra in the Western world and is considered the sound of the universe. It’s often invoked at the beginning and end of a yoga or meditation practice. Some mantras are repeated silently, some mantras are chanted with or without music, some mantras are phrases you tape on your bathroom mirror to remind yourself of your intentions.
Mantras can be used as positive affirmations to guide your life. Phrases like “I am worthy, I am loving, I am kind, fill-in-the-blank here” can be your personal mantras. In yoga and meditation, mantra is a systematic way to meditate and harness the power of your mind. Our minds are by nature busy and distracted. If we give our brain something to do––focus on repeating a word or phrase––it’s easier to quiet down and focus.
Here's one for you to try right now:
MANTRA MEDITATION: 15 MINUTES
Sit comfortably and close your eyes. If you’ve got a timer on your phone, use it. Remember, you’ll get distracted and that’s okay! Just keep returning your attention to the mantra.
What to choose as your mantra? Keep it simple and use only one word or a short phrase. Words like love, peace, calm, clear, or freedom work well. Choose a positive quality you’d like to experience more frequently.
We love the classic “So Hum” or “I Am” meditation because it instills self-confidence and who doesn’t need a boost of that? Also, when you inhale on the first word and exhale on the second, you naturally coordinate your breath. It helps your nervous system settle down and aids in getting focused.
Mantra is one of the most powerful tools in your arsenal. Training your mind to focus on what you want helps you feel your best, maintain a positive perspective on life, and manifest your dreams. Check out this week’s classes designed to help you do just that!
The Power of Mantra - Annie Coyle
Flow with a Compassionate Heart - Mary Baker
Mantra and Vinyasa - Alanna Kaivalya
Kundalini Shakti Meditation - Jeanie Manchester
“Each morning, we are born again. What we do today is what matters most.” —Buddha
Morning rituals set the tone for the rest of the day. How do you begin yours? Do you bury your head under your pillow and hit the snooze button a few times? Automatically pick up your phone and start scrolling? Or do you have a morning routine designed to help you feel your best?
Practicing yoga in the morning is one of the greatest ways––yes, we’re biased––to start the day how you intend to live the day. No matter what happens after you’ve stepped off your mat, you’ve done something positive for your well-being.
Here are three of our favorite reasons to practice first thing in the morning:
1. Create a Clear Calm Mood:
Instead of diving straight into your busy day, set the tone from the inside out. No matter what style of yoga you choose, you’ll quiet your brain with mindful breathing and stimulate and soothe your nervous system. Before dealing with external events, create a positive mindset because all we can do is control our reaction to events. Yoga helps to create space in your reaction time so you can handle whatever the world offers up in a more graceful, balanced way.
2. Enhance Your Flexibility, Strength, and Balance:
Have you ever gotten out of bed and felt like the Tin Man from the Wizard of Oz? You’re not alone. One thing about yoga and any type of physical movement is that it requires consistency. To become or remain supple and strong, you must move on a regular basis. And to can guarantee you fit in your practice, do it first thing in the morning. Even a quick session will keep your muscles supple and your body strong and balanced.
3. Stoke your Digestive Fire:
One of the most powerful benefits of yoga is how it increases your digestive fire. Over 70% of our immune system is in our gut so it’s vital to maintain healthy digestion and elimination. Twists and forward folds massage and compress the internal organs and keep your system moving along at a regular pace. Let go of sluggishness and heaviness at the beginning of your day and see how energized you feel.
Whether you’re a morning person or not, practicing first thing will help you feel energized, clear, and calm. Check out this week’s classes and have a fantastic day!
Morning Movement - Kylie Larson
Morning Yoga Fix - Jackie Casal Mahrou
Morning Yoga Ritual - Elise Fabricant
Wake Up Slowly - Keith Allen
"Vitality shows in not only the ability to persist but the ability to start over." ~ F. Scott Fitzgerald
Who is ready for a boost of energy into the new year? It’s time to wipe the slate clean and inject all your enthusiasm for life and growth potential into moving forward with a positive mindset. A new year is a milestone for all of us to not simply pause and reflect on the past but to commit to living our best life. It doesn’t matter if you’re starting from Square One or you just need some simple tweaks to feel your best, yoga can help!
If you’re still processing 2022, you’re not alone. Take your time but we encourage you to join us in moving forward together to turn the page and start writing a fresh plan. We’re here to help boost your vitality with classes and a yoga program specifically designed to give you energy to enjoy today and plan for tomorrow.
How does yoga help boost vitality, especially when you may be tired from the recent holiday season? As you likely are aware, different styles of yoga help you feel a certain way. All yoga incorporates breathwork, physical postures, and often meditation. These modalities impact not just your muscles and bones, but your brain, your internal organs, and your entire system.
A gentle relaxing Hatha classes will soothe you and quiet your mind. Vigorous Vinyasa or Ashtanga flows will boost your endorphins and burn off excess energy. Yin yoga quiets your nervous system, among many other benefits. All yoga teaches use patience and discipline, which fuel our life’s journey.
This week’s classes focus on increasing your energy––physically, emotionally, and mentally––so you feel you're most alive. Pick one of the styles that resonates most for you in this moment. You’ve got choices so feel free to explore them all or just do the one(s) your body is craving today. Happy New Year!
Regenerating Vitality: Yin - Caitlin Rose Kenney (New!)
Transform Tension to Vitality - Geenie Celento
Energy Flow - Tyrone Beverly
Yoga for Detox, Cleansing, & Vitality
While you’re reflecting on everything that’s happened over the past year, you can start to think about the things you are grateful for, maybe making a list. Gratitude can help to increase your life satisfaction, as well as help you feel more positive. It can help you to feel more positive about the year ahead, and help you to feel excited too!
Clear out your space
It’s good to get rid of the old, to make way for the new. Take in your space, and all the ‘stuff’ you’ve accumulated over the past year and get rid of anything you no longer need. Old paperwork, clothes you don’t wear, even old food in your pantry. This will help you to enter the new year feeling lighter. This includes your devices too! Delete old photos, messages and emails to create space for new things to come along.
List your goals
Once you’ve gotten rid of the old, it’s helpful to take time to write down your goals for the new year. Yes, new year's resolutions are hard to stick to, but writing them down is a simple way to help you keep them. And writing down goals is also a great way to stay focused on the year ahead. Try to break your goals up into small and manageable chunks to help you achieve them.
Make a schedule
Planning your time is a great way to make sure you’re successful in your new year goals and can help you achieve everything you want to. Start by creating a general schedule for the year ahead as you prepare, which you can then change based on the month, week or day, depending on your plans and responsibilities. Scheduling doesn’t sound fun, but it can allow you to see when you have time to have fun! Schedule fun activities as well as work commitments, to keep balance in your life and avoid burnout in 2023.
Create a budget plan
Having goals and the time to achieve them is great, but you also need the money. Not just for essentials, but for the fun things in life like holidays and hobbies. For times when you feel there's just not enough money in the bank, a budget is essential. Using your money wisely each month can help you to reduce financial stress and anxiety, as you know exactly how much you need each month. This peace of mind can also help you keep your goals realistic financially, avoiding you overextending yourself.
Get a savings plan
Once you have a budget, you should consider pulling together a savings plan for any big-budget things that come up in the year ahead. Taking your savings seriously can help you to make some of your dreams a reality. A savings plan is great for things like holidays, new furniture, even a new house or moving cities!
Make a list of your dreams
Finally, make a list of any dreams you have for the next year. These are different from goals, as they are the things you want to do but maybe don’t have the time or the confidence. Dreams are important as they’re a massive source of inspiration for everything we do in our lives. If you’re working towards your dreams, your day-to-day tasks will be easier. Once you’ve listed your dreams out, pick one or two to tackle in the new year, using the steps above to help you achieve them.
So, instead of being overwhelmed with things you didn't achieve in 2022, think positively about 2023 and start the new year with a sense of purpose and more importantly - a plan!
Who is ready to kiss 2022 goodbye and welcome 2023 feeling your best? The end of the year is a great time to sit down and review the last twelve months and decide what to keep and what to let go. It’s an opportune time to release all that’s no longer working for you, like stagnant energy, unhealthy relationships, and negative behavior patterns. A strong, dynamic yoga practice can free emotions trapped in your physical body and help you feel lighter and brighter.
Often we lose our regular routines around the holidays and end up feeling heavy emotionally, foggy mentally, and rigid physically. If you’ve been on the couch bingeing television and sugar, you may not be feeling your best. When we begin moving our bodies again, we create openings that help release negative thoughts and feelings weighing us down.
Vinyasa flow classes are like a long, sweet dance with your breath and help you settle into a “flow state.” Consider what helps you find that state where you’re no longer thinking about what you’re doing, you’re simply doing it. Maybe it’s skiing, running, gardening, hiking in nature, swimming, dancing––everyone is different,
but we all have those activities we can lose ourselves in. Vinyasa yoga can create a moving meditation by emphasizing linking breath and movement.
When you settle into that type of rhythm, you create harmony within yourself. So even if you’ve gotten used to hanging out on the couch more or your usual schedule has been totally disrupted, you can turn it around and sweat it out. This week features dynamic Vinyasa flow classes designed to empower you to find strength, balance, joy, and clarity.
Join us to rekindle a positive mindset and sense of well-being. Pick a class or do them all to find your flow state and carry good energy through to 2023.
As the pace of modern life continues to accelerate, it can be difficult for busy people to find the time to take care of themselves properly. One way to prioritize self-care is by incorporating yoga into your routine, even if you're short on time. Here are some tips for practicing yoga on the go:
1) Find a style that works for you: With so many different types of yoga to choose from, it's important to choose a style that resonates with you and fits into your schedule. Some options include vinyasa flow, yin, or hatha. Consider watching our online video explaining the different styles of yoga to help find a style you will enjoy.
2) Keep it short and sweet: If you're short on time, it's okay to practice a shorter, more focused yoga routine. Even just 15-20 minutes of yoga can have benefits for your body and mind.
3) Take it with you: You don't need a studio or special equipment to practice yoga. A yoga mat is a convenient tool to have, but it's not necessary. Instead, you can use a towel or blanket as a makeshift mat and practice wherever you are – in a park, in your office, or even in your hotel room while traveling.
4) Make it part of your daily routine: To make sure you're consistently incorporating yoga into your busy schedule, try to make it a part of your daily routine. This could mean setting aside a specific time each day for your practice or finding small ways to incorporate yoga into your day, like doing some stretches at your desk or taking a few deep breaths before a meeting.
5) Don't worry about perfection: It's easy to get caught up in the idea of "perfect" yoga poses, but it's important to remember that yoga is a practice, and everyone's bodies are different. Try not to worry about getting into a specific pose or holding it for a certain length of time. Instead, focus on what feels good for your body and let go of any judgments or expectations.
By incorporating yoga into your daily routine, even in small ways, you can improve your physical and mental well-being and find some much-needed balance in your busy life.
Can you believe we’re closing in on the end of 2022? December is a time when we’re managing the holidays on top of tying up loose ends at work or school, traveling…doing all the things. With the added busyness of the season, some days it’s tough to find time for your yoga practice. If you feel overwhelmed and are tempted to throw in the towel on your yoga or fitness until January 2023––don’t!
It's more important than ever during this stressful time of year to carve out time to step onto your yoga mat. Whether you’re away from home or juggling life’s demands, squeeze in a quick class––quality over quantity is what matters. In as little as ten minutes, like in Claire Petretti Marti’s new Quick Yoga Break, you can feel more clear, flexible, and calm. It only takes a few minutes to shift your mood and quiet your mind.
In a perfect world, we have time for a sixty or ninety minute well-rounded practice including asana, pranayama (breath work), and meditation. The world is perfectly imperfect, so if your schedule only permits ten to thirty minutes a few times a week, do that! Consistency is key, so do what you can, when you can.
Each of this week’s classes is designed for the days when you’re short on time but want all the yogic benefits. To clear your mind of distractions, check out Brain Break from Ellen Kaye. If you haven’t tried Denelle Numis’s Element Yoga series, check out the class exploring Space. And if you’re in the mood to go deep, don’t miss Les Leventhal’s Guidelines for a Balanced Life: Ishvara Pranidhana.
This week’s class may be short, but they are mighty! With the proper focus, intensity, and desire you can garner all the benefits of a full-length yoga class in half the time. Even a little bit of yoga will help you manage the next few weeks and be ready to start the new year strong. Enjoy!
Quick Yoga Break - Claire Petretti Marti (New!)
Element Yoga: Space - Denelle Numis
Brain Break - Ellen Kaye
Guidelines For A Balanced Life: Ishvara Pranidhana - Les Leventhal
The holiday season brings with it all sorts of fun and good times, but it's also important to rest yourself for the year ahead.
This time of year is always fun and exciting, but it can sometimes be hard to switch off and relax when so much is happening. But it’s important to take some time out to rest in preparation for the year ahead.
Over the holidays, there are always plenty of parties and people to catch up with while you take time away from work. But it’s also a time to step back and unwind, which can be hard to do if you find it difficult to switch off. Here are our top tips to take some time to rest over the holidays.
1. Make a to-do list
The best thing you can do to help you relax over the holidays is to make a to-do list of everything that needs doing before you switch off. Decide what the priorities are and what can wait till the new year, but be strict and get as much done as you can so you don't worry about it over your time off. This means you’ll have less on your plate to worry about.
2. Make a planned return
It's also very important to clearly lay out what needs to be done when you come back to the workspace. You won't feel relaxed if you come back in January to a mountain of tasks, and knowing all the things you have to do will hinder you from chilling out over the holidays. Knowing exactly what you need to do when you go back to work is crucial to allow yourself to unwind. Make a list of tasks to do on your return, so that when you do go back to work you can hit the ground running. This also means it will be much easier to get back into the swing of things after some time off.
3. Log off from work
It's really easy to take a quick look at any emails or messages while you're supposed to be relaxing, especially with everything at the touch of a fingertip on our phones. Try not to be tempted to have a quick look and anything work-related. If you bring work home with you, it's going to be so much harder to relax and switch off. Log out of everything that you're usually checking during your workday, this will help you mentally switch off and relax.
4. Don't say yes to everything
Over the holiday season, there are going to be lots of invitations, parties and catching up with old friends. However, don't feel pressured to say yes to everything you get invited to. It might be tempting to fill your schedule, but this also means that you won't have the time to yourself to relax. It's ok to say no if you're not feeling up for things - you can always make plans for the New Year when people are generally freer.
5. Indulge in bonding activities
It might be tempting to stick the TV on or scroll on your phone, but a great way to relax is to bond with your loved ones by doing an activity. Board games are a great way to have fun, relax and spend time with friends and family. This can also take your mind off any stress and get your brain working.
6. Watch favorite movies
Watching movies and being cozy while it's cold outside is a great way to relax. It can be the ultimate switching off activity and helps to keep your mind off work or stress for at least a couple of hours. Even better if you can add in a favorite warm drink and some cozy blankets, to fully help you unwind.
7. Go for a walk
If the weather is nice, then getting out and stretching your legs in the winter air is a great way to switch off and unwind. Getting outdoors automatically boosts your mood, and it can be a great way to escape any festive chaos indoors. Quiet, peaceful walks full of natural beauty can lower stress levels as well as blood pressure.
8. Plan fun things
Don’t confuse switching off with doing absolutely nothing. If you make no plans and just sit around all day, you’re going to get very bored very quickly. Make plans and give yourself something fun to look forward to, so you really enjoy your time off. You don’t want to feel like you didn’t make the most of your time off when you go back to work!
9. Do something nice for yourself
We’re so generous over the holidays with other people, we can often forget to be generous to ourselves. Take some time to do something nice for yourself, this could be taking yourself shopping, to a spa, or even a nice meal.
No matter what your plans are over the holiday season, we hope these tips to help you fully relax will come in handy. Happy holidays!
“The holiday season is a perfect time to reflect on our blessings and seek out ways to make life better for those around us.” –Anonymous
No matter what holiday(s) you’re celebrating this December, this time of year can stir up mixed feelings and create stress and tension. It’s the perfect time to step back and reflect on all you appreciate in your life and spread some joy to the people around you. We know it’s busy, busy, busy, but it’s even more important to refill your well to manage the hectic pace.
If you love this time of year, perhaps you’re going to parties and indulging in tons of sugar and cocktails. If you’re not a big fan of the holidays, perhaps heavy emotions are weighing you down. Either way, you may miss your regular sessions on the mat. If you’re not feeling your best, physically, mentally, or emotionally, you’re not alone! Tamasic or heavy, stagnant energy is common this time of year, but you can balance it out with yoga!
We’ve got four classes designed to help you soothe your nervous system and feel your best. Even if you know you won’t be settling back into your usual routine for another few weeks, see if you can carve out even a few minutes for self-care. You’ll find more energy and be able to finish out the year and decade strong!
Another exercise to give you a boost is to journal or jot down all the things you’re grateful for in this moment. Yes, we mention gratitude practice often––because it works! What we focus on expands, so choose wisely! The holidays are tough for many people so by taking time to feel better yourself, you can show up for others in a positive way! We’re grateful for you!
Evening Yoga for Stress Relief 3 - Keith Allen (New!)
Quicky Stretch & De-Stress - Celest Pereira -
Stretch & Stress Relief - Robert Sidoti
Weekend Practice - Sarah Shannon
“The secret of change is to focus all of your energy not on fighting the old, but on building the new” - Socrates
How about a little ancient Greek philosophy to start manifesting change and creating the life you desire? If you’re ready to leave 2022 in the rearview mirror and start 2023 with a powerful foundation, we’ve got the perfect solution for you. Our New Beginnings–23 Day Yoga Challenge is designed to assist you on your path to your best year ever.
December is a busy month with holidays and end-of-the-year deadlines but it’s not too busy to begin mentally preparing to launch your 2023. In fact, it’s a great time to tap into your intentions for the future. In order to move forward, it’s vital to release what’s weighing you down, so you’re free to create your ideal life. Carve out a little time and journal about this year to clarify what worked and what did not. Plant the seeds for your future by focusing on gratitude.
Grab a journal or notebook and a pen. Snuggled up on your couch with your favorite beverage and snacks. Then, write down your responses to the following prompts. Don’t spend too much time analyzing––simply write down what comes to mind.
Past (2022): Think of specific times in the past year when you felt deep gratitude. Try to recall these days in as much detail as possible. Where were you? What sensory details come to mind? (What did you see, smell, hear, taste, and touch?) What people were involved?
Now list the times when things didn’t work for you or caused you undue stress. Consider all the situations you would not care to repeat.
Present: What are you grateful for in the present moment? Aim for a list of five things. If only three come to mind, so be it. What and who can you acknowledge? What do you want to carry over to 2023?
Future: Allow yourself to fast-forward in time to December 2023 (one year from now) and imagine what your life looks like. Where will you be? How will you be? What will you be able to acknowledge in the future? What gratitude list would you like to write next year at this time?
Our 23-day challenge is designed to support you in creating the best foundation possible for your physical, emotional, and mental health. A consistent yoga practice will help you settle into your personal flow of life. How we are on the yoga mat mirrors our life off the mat.
About the challenge: You’ll participate for FREE with our community of yogis from all over the world. Each day you’ll have the choice of three classes sent to your inbox so you can take the style and level that feels right for you in the moment. This challenge is for everyone, and suitable for all levels - beginner to advanced. 23 consecutive days of yoga will have you feeling clear and focused on your path forward. Commit to your well-being and sign-up today!
Beginner Sunrise Yoga: Stretch & Renew- Jackie Casal Mahrou
Cycle of Completion Flow: Honoring Endings-Claire Petretti Marti
Wake Up Slowly 2: Brand New Day-Keith Allen
If you work as a manager, firefighter, nurse, police officer, or anything that is fast-paced and comes with high stakes, then you know what it is like to have a stressful job. While you may be honored to have your career and know that you are making a difference, it can still be hard to wake up every day and face another tough shift. Instead of turning to unhealthy behaviors to put your mind at ease, you should consider practicing yoga.
Yoga is a great way to settle your mind and get the exercise that you need to take on each new day with gusto. To help you out, we will talk about the effects of stress at work and why you need to make a change today.
There are many ways that stress can manifest itself during your day job — and none of them are healthy. When you are filled with anxiety, then your productivity suffers and you may even lose passion for the job. That is bad news in any profession, but it could be dire if you have a job in law enforcement or medicine. Staying alert is necessary to save lives and protect the people of your city, and you cannot afford to have a bad day.
There are also many hidden causes of stress that could impact your mental health. For instance, if you stare at a screen all day as a 911 operator or IT manager, then the use of those devices can lead to addictive behaviors, eye strain, and anxiety. Also, if you have a job where you are constantly dealing with bad news, then that repetitive drama can eventually leave a dark mark on your psyche.
Burnout and fatigue can show themselves a lot in medical professions, especially nursing. The excessive workload and long shifts can be tiring, and it can be tough to retain your focus. Plus, the constant need to watch patients deal with pain and chronic conditions can lead to compassion fatigue, which can lead to anger, dejection, and resentment. We may even carry those jaded feelings over into our personal lives.
If you are experiencing the symptoms of burnout or work-related stress, like constant exhaustion, body aches, or lack of sleep, then it’s worth it to seek out help. Consider turning to yoga.
There are many components of yoga that can help you deal with the stress of work and feel better overall. One great benefit of yoga is that it helps us to center our breathing. When you try breathing exercises, you can calm down your heartbeat and ease your body and mind. Try something as simple as breathing in through your nose while mentally counting to four, holding your breath as you count to seven, and then exhaling as you count to eight. Consider that exercise next time you are having a particularly stressful moment to redirect your mind and focus on your breath.
The poses that you do while practicing yoga can also be great for stress relief, and some of them are very simple for beginners. For example, the cat pose involves being on your hands and feet as you draw your belly toward your spine and arch your back toward the ceiling. This pose will help you to cool down your muscles and rid your body of the rigid feeling that could be keeping you on edge.
Another exercise is the cow pose, where you are on all fours, but this time you curve your belly downward as you stretch your chest and chin by looking upward. You hold this pose for 30 seconds at a time and it massages your organs, so you feel instant relaxation.
Practicing yoga can also help you to build confidence in yourself and your job. That is because when you are able to complete a new yoga pose, you feel a sense of accomplishment that you can carry over to your job. Also, if you practice regularly, then you will get better sleep and wake up feeling prepared for a new day.
At this point, you may be sold on the idea of incorporating yoga into your routine, but you may not know how you will fit it into your busy schedule. While you may not be able to do a full routine, you can fit in here and there with some smart strategies.
For example, you can do yoga at your desk. Take a few minutes out of work every hour or so to relieve stress and take on the rest of the day. If you cannot get out of your chair, then try some neck stretches or shoulder rolls to ease the pain in that area. When you feel physically depleted, then you may be slouching. Sit up straight, and you can correct the flow of oxygen to feel better and be more productive.
You can also try some longer exercises and yoga poses by ensuring that you take your breaks and lunches every day. Excuse yourself and go to the local park or an actual yoga class so you can return to work feeling refreshed. This is also important if you work remotely. When you don’t have to commute home every day, then it can be easy to work longer hours. However, you need to correct that behavior and implement a proper work-life balance. At the end of a long day, leave your remote office and do your yoga poses to unwind.
By practicing the many elements of yoga, you can give yourself a chance to succeed at your stressful job. Consider these tips and sign up for a class, and you will notice a big difference.
Much like for a balanced diet you need a range of different foods and vitamins, for a healthy exercise regime you should try and add variety in what you do to workout. Yoga has many benefits and is a great practice for your overall health, but it can be easy to forget the many other exercise options out there.
You may want something more intense, with a higher calorie burn and work up a sweat, or maybe you’re just looking to change it up and do something that feels different from yoga. Here are our top fitness activities that will be able to provide you with anything you feel you’re not getting from yoga - as well as help you hone down your skills on the mat and make progress.
Swimming
Swimming is a really good cardio workout, and will push you more than even some of the most intense power yoga classes. Swimming will increase your respiratory and cardiac endurance, as well as boost your muscular endurance and speed. Swimming is also very low impact, so you won’t put your joints in danger. What it’s not low impact in, is it’s ability to improve your body’s functional capabilities. IF running isn’t your style, swimming is a great alternative.
Hiking
Hiking is a great workout, because you can easily do it with friends and combine socializing with exercise. Hiking is also one of the best ways to improve your cardiac endurance as well as boost your muscles if you’re not a fan of the gym. Spending time outdoors can also massively boost your happiness levels, so it’s a great hobby to improve your mental health too. Hiking also works out your joints without stressing them, so there is low risk of injury as long as you don’t trip! Yoga is a great compliment to cardio workouts like hiking because it's super important to stretch afterwards, to avoid any stiffness or tightness.
Rock Climbing
Rock climbing is a great physical challenge that targets your entire body, in different ways than more traditional types of exercise. There are so many muscles that don’t usually get a workout involved, like your forearms, feet and hands. Building up these muscles is a great way to feel more comfortable in certain yoga positions, as well as help you build up functional upper body strength. Plus - it makes you think and stimulates your brain too!
Pilates
You might think yoga and pilates are the same, but they are in fact two very different workouts. Pilates has a huge focus on core strength, training abs, back and legs, and you mostly work against resistance - either body weight or using a reformer machine. Pilates is great if you’re recovering from an injury, as it is low impact, but it also helps to build your strength and prevent injuries - as well as providing you with the functional strength and skills needed in many advanced yoga poses.
Team Sports
If you’re looking for a communal aspect in your workouts, taking part in a team sport is a great way to work out while being social - and you can try lots of different things like football, netball or volleyball for example. Look up leagues in your local area or even pull together your own team from your friends, and decide your skill and intensity levels.
Yes - Yoga can offer so much in terms of improving our health both physically and mentally, but why not try some of these ways to mix things up a bit and complement your practice on the mat?