All this inspired me to expand my giving this year beyond family and friends to include those I don’t even know who are truly in need. So instead of making my shopping list, I instead made this list of organizations that we can donate to. With not much money at all, and the click of a few buttons, we can share the magic of the holidays and help those who need it most. 1. Toys for Tots - This U.S Marine Corp foundation provides toys to less fortunate kids that would not otherwise receive a toy for the holidays. You can donate toys at Toys for Tots drives, or give money by clicking here. Another route would be to host a toy drive at your holiday or work party. 2. LionHearted Kids - This is an amazing organization founded by a friend of mine, Lauren Pech, who lives in South Africa. LionHearted Kids is dedicated to supporting the emotional and pshychological healing of children and families in underserved communities in South Africa. You can donate to this non-profit, host a fundraiser, or volunteer. 3. Make a Wish Foundation - Make a Wish Foundation is dedicated to enriching the lives of children with life-threatening medical conditions by granting each child his or her greatest families and communities. This program has brightened the lives of 250,000 children, as well as inspired the lives of affected 4. Kiva - Kiva is a unique kind of charity, as your $25 donation acts as a loan to provide opportunity for those in need to earn a sustainable and lasting income. Eventually you get your money back to either keep or re-lend. You simply donate, and Kiva takes care of the logistics through their field partners and micro-finance organizations. 5. World Vision - Serving over 100 countries, World Vision is dedicated to providing long-term assistance to those affected by poverty, disaster, and injustice. You can sponsor a child, or donate money for supplies, food, clothing, and clean water. 6. Food Banks - You can donate canned and boxed food to a local food bank, host a food drive at your holiday party, or volunteer at a local soup kitchen. If you are a U.S resident, visit foodpantries.org to locate a food bank or soup kitchen near you. If you live outside the U.S, you can locate your nearest food bank by visiting foodbanking.org There is more than enough abundance to go around. Join me in practicing the yoga of giving this year! By Jackie Casal Mahrou Jackie Casal Mahrou is a yoga instructor on yogadownload.com, and teaches Hatha, Vinyasa, and Restorative Yoga. Through her teaching and writing, she hopes to inspire as many as she can to live with grace, joy and gratitude. Read more about Jackie at yogadoesit.com.
Beginner Yoga Gentle Hatha #4 HardCOREYoga
By Alanna Kaivalya
But every so often your teacher may throw you a curveball in class, asking you to pair up with someone and try a partner yoga pose together. And suddenly there is conversation, a spark, a fun energy that was not in the room just a few minutes prior. That’s the sound of partner yoga! If you’ve tried it, you may already know that partner yoga gives us a constant source of yummy, effective hands-on adjustments---bringing us into a deeper expression of poses than we can take ourselves. It also teaches us valuable skills in communication, trust, surrender, problem solving and much more. So if you’ve ever wanted to try partner yoga, grab a friend or loved one and try these five simple partner yoga practices: 1) Back-to-back Seated Meditation: Sitting back-to-back on the mat in Easy Pose (Sukhasana), lean your body forward and scoot your hips back until you can feel the base of your spine meeting your partner’s sacrum. Without leaning your weight onto your partner’s back, sit straight up and let your shoulders lightly rest on your partner’s own shoulders. If either of you feels leaned on, hinge forward and repeat the search for that firm sacral connection at the base of your spine, then sit up tall again. Sit for a few minutes, allowing your breath to be steady and smooth, perhaps coming into rhythm with your partner’s own breath. Feel the simultaneous act of giving and receiving support, and grounding effect as you prepare to move with your partner. 2) Child’s Pose / Backbend: Have your partner come into a comfortable Child’s Pose (Balasana) with arms extended in front on the floor. Allow them to settle into the pose for a few breaths, then walk behind them and rest your hands on their lower back right above their hips. Slowly press their hips down towards the floor, tractioning their spine and further opening their hips. Then carefully sit down on their hips facing away from their body, keeping your knees bent and feet resting on the floor. Carefully lie down on their back, letting your head rest back slowly, checking in with yourself and your partner to make sure you are both comfortable. Next, extend your legs long onto the floor, letting your body weight rest on your partner’s back. For a deeper shoulder and chest stretch, your partner can hold your wrists or hands and gently pull your arms into a nice stretch. To release the pose, take your hands onto the floor and slowly slide your hips down to the floor. This final traction should feel very nice on your partner’s lower back. Switch partners and repeat the pose. 3) Low Lunge: Begin with both partners coming into Downward Dog facing each other. Inhale your right leg into the air, then exhale step forward between your hands, aligning your right knee over your heel. Lower your left knee to the mat, sliding it back until you feel a comfortable stretch in the left front thigh and groin. Inhale your hands up to meet your partner’s hands. Pressing into their palms will bring your pelvis slightly closer to the mat and deepen the stretch for your hip, groin and thigh. Breathe for 5-8 rounds here and switch sides. 4) Partner Pigeon Pose: Again, start with both partners in Downward Dog facing each other. Inhale your right leg long, exhaling as you release your right knee to the mat into Pigeon Pose. Take a moment to adjust your body in pigeon, making sure both hips are even. Once both partners have found stability in their own body, strengthen your core, inhale your arms overhead and bring hands to touch. Press into your partner’s hands and upwards, bringing the stretch into your shoulders and chest. With your core strong and your arms active, enjoy pigeon in a very different way than you’ve ever felt before. Stay here for 5-8 breaths and switch sides. 5) Wide Leg Forward Bend: Sit facing your partner as you both bring legs wide preparing for a Wide-angle Seated Forward Bend (Upavistha Konasana). One partner brings their feet to rest on their partner’s ankles (usually this is the person with less flexibility in their legs). Both partners take a moment to inwardly rotate their thighs and find their sitting bones on the mat, sitting tall. (If the lower back is rounding at all, find a blanket or pillow to sit on to help maintain a straight spine.) Extend your arms in front and grab your partner’s wrists softly. Both partners inhale together, and exhale as one partner slowly folds forward and the other partner leans back. Both partners keep their arms long, spines straight and collarbones wide. Communicate with your partner when you’ve found a deep stretch and stay here for 5-8 breaths. Inhale up together and switch to the opposite side. Take a moment to conclude your practice together in silence, finding a few minutes in Savasana before you continue with your day. Remember to give thanks to your partner for their support and honor them for their presence. Namaste. Looking for more partner yoga? Click here for a 60 minute partner yoga vinyasa flow video, designed for all levels of yoga experience. By Amy Baglan Amy Baglan is a registered yoga teacher and the founder of YogaDates, a national series of yoga events for singles and couples based in Denver, CO. Each day she works tirelessly to spread love, passion and the power of yoga---especially partner yoga---to people around the world. Amy left New York City to pursue her passions a few years ago and never looked back. She studied Ashtanga yoga in India and fell in love with Thai massage in Chiang Mai, Thailand before gratefully calling Colorado her new home. She is also a certified Principle-Based Partner Yoga teacher and licensed massage therapist.
Dance with delight as often as possible. Play in the colors of my freedom to choose. Laugh out loud. Scream in the middle of silence. Dig my hands into sand. Dive into waves. Get lost. Allow myself to be found. Be scared a lot. Plant seeds and tend to them but do not worry if some seeds never break through. Trust in the Universe. Learn to let go of control. Honor physical bodies as holy temples for spirits to grow and reside. Dream always and never stop dreaming. Do what I love. Let my heart’s song be sung. Feel the pulsation present in all things and all peoples. Live in wonder. Wander. Accept my parents. Accept myself. Accept others. Know it’s okay to be disappointed. Forgive and let myself be forgiven. Cry when I have boiled over with life’s blessings. Live in gratitude. Take risks that might make me experience loss or sadness or both. Fight my way, at least once, out of the dark. (* remember, if I haven’t been there in a while, I’m not fully living) Learn to walk in another’s shoes. Practice ahimsa, non-harming, in all ways. Remember that being truthful doesn’t mean being hurtful. Believe that I am, have been, or one day will be every character in the story. Open my eyes and be blown away and blown open at least once every day. Look at the moon and know the moon’s fullness to be my own. Live as if the whole world is watching, without judgment, with only love. Lead a life of integrity. Do what I say I’m going to do or at least try. Let my story be told. Let it be big. Hold nothing back. Trust I’ll be back for more. Leave imprints on the hearts of many. Have children so that a part of me dances intimately with the spirit of my beloved and from that intimate commingling of souls a new spirit will be brought into this world. Open every pore that is a part of me and FEEL, radically and greedily, FEEL. Revel in silence. Never be afraid of the dark. Believe in the unknown. Believe in the mystical and the mystery. Have faith in something. Only look back when I need to. Honor the artist within all beings, including myself. Begin now to paint the masterpiece that is my life. Every so often hang it on a wall, step back and smile at the mastery found and seen when I recognize my gifts and share them with the world. Hope for the best. Believe in peace. Be ready when it’s time. Say all that my heart needs to say. Hold nothing back. Take the leap. Step two feet in. Let go of the bank of the river. Trust I’ve learned along the way to swim. Soften. Open my heart. Take it all in. Be overcome with remembrance of everything – every face, every voice, every touch, every embrace, every color, every feeling, every expression, every love, every loss, every place I’ve ever been, every journey I’ve ever traveled, every moment of darkness, every time I fought my way back to the light, every death, every birth, every breath, every day – I remember it all.
Dance with delight as often as possible. Play in the colors of my freedom to choose. Laugh out loud. Scream in the middle of silence. Dig my hands into sand. Dive into waves. Get lost. Allow myself to be found. Be scared a lot. Plant seeds and tend to them but do not worry if some seeds never break through. Trust in the Universe. Learn to let go of control. Honor physical bodies as holy temples for spirits to grow and reside. Dream always and never stop dreaming. Do what I love. Let my heart’s song be sung. Feel the pulsation present in all things and all peoples. Live in wonder. Wander. Accept my parents. Accept myself. Accept others. Know it’s okay to be disappointed. Forgive and let myself be forgiven. Cry when I have boiled over with life’s blessings. Live in gratitude. Take risks that might make me experience loss or sadness or both. Fight my way, at least once, out of the dark. (* remember, if I haven’t been there in a while, I’m not fully living) Learn to walk in another’s shoes. Practice ahimsa, non-harming, in all ways. Remember that being truthful doesn’t mean being hurtful. Believe that I am, have been, or one day will be every character in the story. Open my eyes and be blown away and blown open at least once every day. Look at the moon and know the moon’s fullness to be my own. Live as if the whole world is watching, without judgment, with only love. Lead a life of integrity. Do what I say I’m going to do or at least try. Let my story be told. Let it be big. Hold nothing back. Trust I’ll be back for more. Leave imprints on the hearts of many. Have children so that a part of me dances intimately with the spirit of my beloved and from that intimate commingling of souls a new spirit will be brought into this world.
Open every pore that is a part of me and FEEL, radically and greedily, FEEL. Revel in silence. Never be afraid of the dark. Believe in the unknown. Believe in the mystical and the mystery. Have faith in something. Only look back when I need to. Honor the artist within all beings, including myself. Begin now to paint the masterpiece that is my life. Every so often hang it on a wall, step back and smile at the mastery found and seen when I recognize my gifts and share them with the world. Hope for the best. Believe in peace. Be ready when it’s time. Say all that my heart needs to say. Hold nothing back. Take the leap. Step two feet in. Let go of the bank of the river. Trust I’ve learned along the way to swim. Soften. Open my heart. Take it all in. Be overcome with remembrance of everything – every face, every voice, every touch, every embrace, every color, every feeling, every expression, every love, every loss, every place I’ve ever been, every journey I’ve ever traveled, every moment of darkness, every time I fought my way back to the light, every death, every birth, every breath, every day – I remember it all.
More than a snap judgment, discernment means, “going past the mere perception of something, to making detailed judgments about that thing. As a virtue, a discerning individual is considered to possess wisdom, and be of good judgment; especially so with regard to subject matter often overlooked by others” (www.wikipedia.com). Last month, I had the unexpected opportunity to help a friend of my husband’s out with yoga for her Life Beyond Limits fitness retreat. One of the things we did over the weekend was a vision board. I had not updated mine for several years and took the unexpected moment to reflect on where I had been since then and where I am going now. My last vision board a few years ago came out a surprise. When I put everything down and looked at it at arm’s length, I was horrified to discover I had inadvertently made a pie chart. A PIE CHART! What a crappy vision, I thought. But a gem emerged. All of the different sections of my life were united in a quote in the center about authenticity. "Let the world know you as you are, not as you think you should be, because sooner or later, if you are posing, you will forget the pose, and then where are you?" ~Fanny Brice That quote was really the only thing that needed to be on that board. At that time, I was stuck in a place where I thought I had to do what I thought I was supposed to, and be who I thought I was supposed to be. I didn’t have much internal capacity to discern what was actually me, and my life was as compartmentalized as my board. Rather than look at things in my life that may be in conflict, I just kept it all separate, which reinforced everything I “needed” to do and everywhere I “needed” to be. In fact, each time I “completed” a piece of the board, I would actually cut it out and throw it away. That should give you come clue as to how I was living my life… When I stepped back and looked closer, I realized this: In my efforts to be everywhere all the time, I was completely unable to be anywhere at all in any given moment. My vision became to unite the different aspects of my life so they could come into alignment. A hard process of looking at every piece to see what worked and what didn’t. It was a painful and less than perfect process much of the time, but also very freeing. When I had a chance to sit down and make a new vision board last month, I felt like I had something to say about my future. I cut out a ton of stuff that struck me and felt overwhelmed when I went to put it onto a 16×20 board – much smaller than what I had to work with last time! I thought about taking it all home and making a bigger one, but then I thought some more that maybe I could be a bit more targeted and a little less, uh, everywhere, and my board quickly evolved into two clear sides. One side of the board is united by love, confidence, sustainability and growth in the areas of life most important to me – my yoga business, my garden and my relationships. There are phrases that overlap all areas like “the hard work was worth it” and “yumminess”. There is a space for travel and friendship. There are phrases that inspire me to be strong but still soft, stable but flexible, to know when to strike and when to walk away – the process of discernment I have been working so hard on. On the back are the questions that are left – what will I celebrate this year? These are questions I am still working through in my mind and heart. Whatever it is, I want it to be what is natural – to evolve from the spirit of everything on the other side of the board – if I do all that, I am confident I will find my way in the questions that I still have left. Now, when I catch myself trying to be everywhere, I stop, take a step back, and ask myself if I have space and if I want to fill it in that way. I am still in many places – my work on this part of me is not yet done. However, when I decided to take 2 weeks off this December, something magical happened. I subbed out my classes, blocked the time out on my calendar as time with my family and for travel, and felt not one ounce of guilt. Now that’s what I call getting somewhere. I offer you this, which was helpful for me: • Make a list of all the places you ARE • Write down HOW MUCH TIME you spend on each • Write down what return you get, and whether that be emotional, physical, or financial fulfillment. • Make a list of your goals, the places you WANT to be, short-term and long-term • Include time and activities to nurture that which INSPIRES you • Ask Yourself: Are you investing your time in the places that serve your goals?
By Sarah Wolfgram
Sarah Wolfgram carves space for growth as an activist, teacher, seeker, leader and co-creator of inspired transformations through the practice of yoga. Co-founder of Yoga for the People and serving as its current director, Sarah blends more than 15 years of nonprofit management experience with her love of yoga. Deeply passionate about making the practice available to everyone, Sarah believes that yoga has the power to change lives and transform communities, and can’t imagine a better gift to share. Read more about Sarah at carvingspaceyoga.com. Classes from Sarah Wolfgram coming soon to Yogadownload!
Twisting Out Negativity and Doubt – Nancy Nielsen The Fearless Heart – Michelle Berman Marchildon Living in the Present Moment – Salvatore Zambito
How Yoga Helps the Runner's Body Ana Forrest once said, “I don't teach yoga to help people to transcend. I want people's spirits to reside in their body.” I’ve come to realize that’s how I, too, approach teaching my yoga class for runners class. We learn about our bodies and ourselves through our bodies. In many ways I have an easy task as a yoga teacher for runners, as good number of runners and athletes come to yoga for the physical benefits– to lengthen their hamstrings, stretch their calves, and strengthen their core. And indeed yoga as physical culture is a wonderful complement to running for better pace, form and injury prevention. In a yoga asana class the arches of our feet and ankles are strengthened and become better shock absorbers by working barefoot. We correct uneven foot patterns through samasthiti (equally placed and weighted feet), while one-legged balancing poses align our feet, knees and pelvis while strengthening the inner quads. Our hamstrings and calves lengthen with each downward dog. Standing warrior postures are great for hip stability while they strengthen the gluteal muscles to prevent unwanted pelvic movements that can lead to pain in the low back or IT band. And, of course, seated poses, twists and restorative postures performed with deep healing breathing help undo muscular tension. They also help us regain range of motion that we lose through the repetitive and imbalanced muscle action that we develop from clocking up the miles. Beyond the Body Yoga for runners offers more than just practicing postures. Yoga asana practice teaches us a deep physical awareness and provides us with knowledge about how our body works like a machine. And if we know how something works we are better able to look after it, and know how to fix it when something goes wrong. Yoga’s emphasis on staying in the present moment also helps with running-- long distances in particular. Looking ahead to the marathon finish at mile 3 can lead to starting too fast and burning out. Looking back at how far you’ve come at mile eighteen can be draining. Be where you are – it’s where you are meant to be or you wouldn’t be there. Yoga can also help us get past disappointments in a goal-oriented culture and learn to appreciate the rewards of pure process. What’s the point of a sub 3:00 marathon time if you wrecked your knees forever to get there? The Bhagavad Gita teaches us that “the wise man lets go of results whether good or bad and focuses on action alone.” Yoga is skill in action! During a race, as yogi runners we can focus on doing our very best work rather than racing the clock only to be slowed by tension. So to get back to my dad’s question: Yes, as Patanjali teaches us, “Yoga is the restraint of the fluctuations of the mind”, but that surely means the restraint of the useless, disruptive fluctuations that break our concentration on the present, and not silencing the cognitive abilities needed to listen and respond to reality and physiology. As yogis we learn to tell them apart. Through our practice we can develop strong and flexible bodies, good posture, and a clear, calm but attentive mind …and from there we can start to tune into the soothing, repetitive, rhythmic qualities of synchronized breath and movement, and enjoy the more peaceful, meditative aspects of running – whether there’s a medal at the end of it or not. Marathon and Yoga Training Program As a yoga teacher and marathon runner myself, I always incorporate yoga, pranayama breathing, and cross training into my schedule. I’ve now put together a marathon and half marathon training program that mixes running with some of Yogadownload’s practices for body conditioning, balance and preparing the mind – including some of the free 20 minute classes which are great for fitting in around your running. By Laura Denham-Jones Laura Denham-Jones began practicing yoga in the mid-1980s and has been teaching for over 10 years. A keen marathon runner and triathlete, she teaches specialized Yoga for Runners and sports classes in London, UK. Laura has also written for several yoga and fitness magazines, and contributed to the books, Real Women Run and Triathlon Made Easy.
Yoga for Runners – Dawnelle Arthur Yoga for Back Pain #2 – Jackie Casal Mahrou Hip Opening Flow – Lisa Richards Stay tuned for Yoga for Runners #2!
Each mother and each baby and each birth is different. But the potential for a powerful, transformative, normal, and natural experience is there in each and every birth. “Giving birth as nature intended is not “biting the bullet and letting it happen. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1595040/ Preparing for the birth of your child takes time, commitment, and education. I've been teaching the Bradley Method of Natural Childbirth for 16 years. The one thing you can count on in childbirth is the unexpected, but that doesn't mean you shouldn't have the loftiest goals paired with the ability to be flexible. Read on for steps to set your intention for your birth and create the best "Birth Day" ever. "If you were told you could have one of the most physically, emotionally, and spiritually transcendent moments of your life and here's the map to get there, would you really say no?" Elizabeth Davis, BA, CPM From the documentary Organic Birth One definition for intention is: "to have in mind a purpose or plan, to direct the mind, to aim." Take responsibility: transform the conversation around labor and birth from your fears and doubts, to hope and possibility, then take these steps and see results: 1. Get clear about the birth you want and write it down. Examples: - "I want to give birth to a baby who has no drugs in his/her system" - "I will stay home so that when I arrive at my birth place, I will be completely dilated." - "I will be patient with labor and know it can take a long time." - "I plan to have a natural birth but I will be flexible since a healthy baby is the ultimate goal." - "I plan to stay home as long as I possibly can I will go into labor at 9 Am and give birth at 4 PM" Write down YOUR OWN INTENTION: 2. Share your intention with someone who will support you, but also hold you accountable. - Write it down - Share it with your doula - Share it with your coach and anyone else who will be at the birth - Share it with the medical staff when you arrive at your birth place. Give them a copy of your birth plan and ask, "Can you help me have a natural birth?" - Write a birth plan. Have your doctor sign it. Have a copy at the doctor’s office, at the birth place, and with you when you arrive at your birth place. - Say it out loud and talk about it and discuss it with your birth support 3. Do something today to demonstrate your commitment to your intention. - Ask yourselves if your caregiver and birthplace truly support the outcome you want. - If you ‘re not sure go to: Questions to Ask Your Care Provider. If you don't get the answers you want, find another care provider and/or birth place. - If medication is the usual way of dealing with pain in labor, tour alternatives: - Do a Google search for birth centers, nurse midwives, licensed midwives, doulas, natural birth - Read Positive Birth Stories - Visualize your birth - Meditate on it - Pray about it - Write your birth story ahead of time and re-read it every day. Include every detail. - Write your birth plan 4. Acknowledge that you did what you said you would and then, take the next step. - Write your fears down - Look at each fear-one at a time, and brainstorm how to get past it - Take one small step at a time "By setting an intention, you make it clear to yourself and others, just what you plan to do. Set an intention to redefine what it means to be serious about your dreams." Marcia Weider by Liza Janda E-RYT 200, AAHCC Liza Janda, has valuable experience as a Certified Fitness Instructor for 27 years, Bradley Method Certified Childbirth Educator for 16 years, and Yoga Alliance Certified Yoga Instructor for 10 years. She has worked at some of the world's leading spas: The Golden Door, Cal-a-Vie, and Rancho La Puerta. Liza Has a passion for yoga, especially Prenatal Yoga. Her dedication to helping women during pregnancy, labor, birth and post-partum is a top priority. In addition to her educational programs she provides support, information, and fellowship for mothers-to-be and new mothers. Liza feels blessed to be doing what she loves and is excited to share the gift of health and contentment through yoga with her students and friends.
Prenatal Yoga 1 Liza Janda Prenatal Yoga 2 Liza Janda Prenatal Vinyasa Flow Jennifer Lux