Tag Archives: yoga

Healthy Living in a Toxic World – Episode 7: Simple Ways to Relieve Stress

In this episode, I speak with Alice Maher, a certified holistic health counselor who has over twenty years of experience working with clients on stress management.

We discuss:

  • Habits you can incorporate to reduce stress
  • Diseases and conditions that can be bought on from excess stress
  • What is stress?
  • Common traits of people who are stressed out
  • How Ayurveda can help manage your nutritional needs
  • The connection between stress and diet

& More! Tune in and don’t forget to share!

Finding a Yoga Practice That Works For You

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Since 2007, I have had an on again, off-again affair with my yoga mat. Despite the fact that I sometimes fall completely off and focus on other forms of exercise like pilates or weight training, I eventually get drawn back to yoga for it’s ability to challenge me and keep me from going apesh#$ like the new Bey anthem when someone gets on my last proverbial nerve. Over the past ten years or so, I have tried almost every kind of yoga there is, and learned a lot about myself in the process including what doesn’t work for me.

If you are interested in yoga, keep in mind that there are many types of yoga to choose from: gentle or restorative yoga, hot yoga, vinyasa yoga, Bikram yoga, hatha yoga, ashtanga, Iyengar and more. Once merely a spiritual practice in ancient India, yoga and all of its forms are here to stay in world-at-large. Whether you choose to practice in a hot room, in your bedroom, or in a quiet studio, there are clear benefits to incorporating yoga into your daily or weekly routine and plenty of options. Finding what type of yoga works for you may be easier said than done. Below is a brief summary of various types, along with some of my personal (hopefully helpful)commentary, to help give you an idea of where to start to begin your yoga practice.

Restorative or Gentle yoga is appropriate for older adults, or those with injuries or very low flexibility who want a much gentler practice that is less of a rigorous workout. Restorative or gentle yoga can also be a great practice for anyone looking to calm the nerves as it primarily focuses on encouraging relaxation and calming the mind. In this practice you will have fewer postures, and the support of props to help you to ease at your own pace into postures and breathe deeply. If you are A) a control freak, B) have trouble sitting still for long periods, or C) love bootcamp workouts, you may want to pass on restorative yoga unless you are nursing an injury and need a change of pace.

Bikram Yoga was founded in 1974 by Bikram Choudhury and classes incorporate specialized breath exercises and the same series of twenty six postures in a room heated at 95–108 °F. The room is exceptionally hot, so if you cannot handle high temperatures this is not the class for you. Taking Bikram requires that you adequately hydrate before and after class to avoid dizzy spells. If you thrive on repetition and like the idea of knowing what comes next, and love a good trip to the sauna, this class may be for you. I had about a good solid year where I loved bikram, but the monotony of the repetitive poses finally led me elsewhere. You know it’s time to try something else if you find yourself staring at the clock, wishing it was already over!

Hot yoga is practiced in a heated room, with the temperature set anywhere from 80-105 °F. Some versions of hot yoga are practiced in the hatha style of yoga, while some studios teach the vinyasa flow style of yoga in a heated room. This type of yoga, is practice is studios that are gym-like such as Core Power Yoga. If you need to sweat, and prefer a practice that is more of a workout, hot yoga may be just right for you. In some studios, classes are also offered that pair hot yoga classes with weights to increase muscle tone. Remember that type A person who loves boot camp workouts? This is all you boo. Hot yoga happens to be my favorite type of yoga, because I do prefer the workout with none of the fluff. All those with me, I’ll see you on the mat soon!

Hatha yoga is a broad and generic term that refers to any type of yoga that teaches physical postures. In a hatha yoga class you will most likely get an introduction to basic yoga postures and pranayama (breathing exercises). Are you someone who wants to get it right? Starting off with a basic hatha class can help you figure out your proper alignment and understand yoga basics before branching out.

Iyengar yoga classes will be loved by anyone who pays great attention to detail. If you need to work slower, or have any prominent injuries this may also be a great practice for you. This practice which was founded by B.K.S. Iyengar, focuses on precision and alignment while controlling the breath. Poses are held for longer periods of time, and small adjustments are made generally with the help of props to make it easier and safer to go deeper. If you are someone who rolls your eyes at the people flailing around within improper form while lifting weights at the gym, you’ll probably take to Iyengar like a fish to water.

Prenatal Yoga is for expecting moms and can be practiced by pregnant women in all trimesters of pregnancy. The exercises and postures in prenatal yoga can be beneficial preparation for labor because they include pelvic floor work and breathing exercises. I’ve had a few preggo friends who practiced prenatal religiously before delivery and said that it made a huge difference!

Ashtanga is for advanced practitioners of yoga and not suitable for beginners. If you are someone who has been practicing for years and need a new challenge, ashtanga may be worth a try. It involves a very physically demanding  series of movements, including sun salutations, floor, and standing postures. This is one of the few types of yoga I have never tried. For those of you who already are yoga gangsters, let me know what you think.

Yin practice involves holding poses for 45 seconds to up to 2 minutes which almost becomes a form of meditation. Although it may seem easy at face value, some yin practices can be very challenging. These classes can be great for beginners as they also offer an opportunity to slow down and focus on alignment. If you are the type who loves intensity over speed, yin may be the practice for you. I can personally attest to the fact that yin can be harder than it looks. I took my first yin class at a yoga festival a few years back and found myself sore for three days afterwards.

Kundalini practice is more of a deep spiritual practice that is not for the faint of heart and involves chanting, postures, breathing exercises, and meditation. The purpose of kundalini yoga is to activate the kundalini energy trapped at the base of your spine, which through regular practice eventually rises  up  to meet the third eye. During kundalini classes, some practitioners report a release of grief, anger, or other emotional energies. In my own time practicing kundalini, I experienced yogis wailing, crying, or screaming during a class. If you don’t shy away from emotional intensity, and are looking for a spiritual awakening, kundalini may be your speed. For the rest of us, pairing meditation with another form of yoga practice may be all we need.

Vinyasa which is a style of yoga that was adapted from ashtanga in the 1980s can be suitable for beginners or more advanced practitioners of yoga who want a workout. Usually consisting of a series of postures practiced in an athletic non-stop flow of movement and breathing, vinyasa will lead you to break out in a sweat. If you love intense workouts (raises hand), and want a practice that feels like exercise, a vinyasa flow practice in a heated or non-heated room may be ideal for you.

References:

(2017). YIN YOGA. Place of publication not identified: DK Publishing.

Bikram Yoga. (2018, July 10). Retrieved July 15, 2018, from https://en.wikipedia.org/wiki/Bikram_Yoga

Iyengar, B. K. (2015). Light on yoga: The definitive guide to Yoga practice. London: Harper Thorsons.

McGee, K. (2018, March 02). Types Of Yoga – Breakdown Of 11 Major Types. Retrieved July 15, 2018, from https://www.mindbodygreen.com/articles/the-11-major-types-of-yoga-explained-simply

 

Practicing Contentment

Want to enroll or find out more about our class: Yoga for Radiance & Beauty? Visit rawbeautyinabox.com. -Xo Raw Girl

Santosha: Practicing The Art of Contentment

yogaSantosha (skt. संतोष saṃtoṣa, santōṣḥ) literally means “contentment, satisfaction.” Other meanings include: acceptance of one’s circumstances, being comfortable with what is. Considering the popular tune “I can’t get no satisfaction,” most of us could use a little santosha in our lives. Shout out to my instructor Yoga Sihnuu for teaching me about this ethical concept in Indian philosophy, particularly Yoga, and is included as one of the Niyamas by Patanjali. To possess or achieve santosha means you are in a place where you do not crave or desire. Sounds cray cray right? We all know what it is like to crave or want something so badly, and what happens when we get it? We are temporarily blissed out, (some people for a matter of minutes), and then we go off again craving something else.

In my recent study of mindful eating, we discussed “Craving at the end of Craving,” an audio made by the Center for Mindful Eating. In the audio, the practitioner describes this cycle of craving, and then craving more. The only way to break the cycle, which is natural to us as humans, is to develop the ability to sit with your cravings and not act on them. To realize that if we do not get what we are craving we can still be happy, or content. Why is santosha important for our lives right now? These days we have waytoo much in popular culture that promotes the opposite of santosha; we want what the Kardashians have, and with one scroll through our Facebook or Instagram feed we may be left feeling our life as it is, isn’t as fabulous as we thought it was. In my interviews with amazing people who have achieved extraordinary longevity, I have noticed that all of them seemed to have achieved santosha in some way or another. They practice gratitude, mindfulness, and stress the importance of a positive outlook. Contentment can keep us from depression, stress, and foster a deeper sense of peace.

Assess your life today. How can you practice santosha or contentment? What can you be grateful for today? -Xo Raw Girl

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Goddess On The Go Experience

image (1)It’s wonderful how something you didn’t even know you needed can show up in your experience and feed your soul. This past weekend I got an impromptu invite to attend Goddess On The Go in downtown LA and I am so glad I answered the call. The gathering happens several times a year here in Los Angeles, New York, and Detroit, and was created by Leora Edut to forge healing and community among strong, passionate, powerful women. The mission and vision driving Goddess On The Go is that every woman on the planet lives her best life. Designed as a day long retreat, the event gives any “goddess” the time and space to connect with other women, check in with herself, release any blocks that need healing, and reaffirm intentions for the  future. Through classes, talks, and communion with other women a sacred space is created that can lead to empowerment, self-transformation, and AHA moments. The day included a Kundalini yoga class, a talk and mini-workshop on sensuality, an astrology recap, dancing, and really awesome raw vegan fare including lunch and dessert.

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With one of the lovely AstroTwins!

Beyond meeting a bunch of incredible and inspiring women, some of my favorite moments were the kundalini yoga class, and meeting one half of the dynamic AstroTwins duo, as I read their horoscopes via Elle, religiously. If you’ve never checked out their scopes, you’re missing out because they are well written, witty, and always have a positive angle while remaining spot on with the current planetary energy. The food was certified delicious and provided courtesy of The Springs LA, a wellness hub and restaurant coming soon to downtown LA that will serve 100% raw vegan cuisine, offer yoga, and holistic treatments. Overall the the event was cathartic and left me feeling full to the brim spiritually; I highly recommend it for any woman who is going through a transition, needs a break from their daily grind, or is just looking for something different that may spark some inspiration. To get more information about the next Goddess On The Go or find out about dates in other cities visit: http://goddess-onthego.com/.

Finding Your Inner Bliss

marcandangel.com

marcandangel.com

As humans our optimal state is one of unconquerable euphoria. The root of being is pure consciousness: blissful, limitless, and abundant. We are able to access it through the thoughts we conjure up in our heads. With our minds we are able to orchestrate our own Earthly existence. With virtuous thoughts we create enjoyable experiences, and with impure thoughts we harvest seeds of doubt thus bringing chaos and blockage into fruition.  How do we rid ourselves of potential darkness and despair? Well I say, “When in doubt, cut it out!”

Operating from a place of fear and anxiety affects the chemical makeup of the brain altering not only the thoughts we have in the present moment but also those of the future. When we tense up in thought we prepare the body for danger. Worry is the minds way of tricking the body into believing that it is in harms way. From constant worry our body becomes accustomed to being in reaction mode. We are unable to make rational decisions and fall victim to irrational behavior.

“Bliss or pure consciousness contains infinite potential; it is open to any outcome. When you experience this quality, you are no longer bound by fixed habits and beliefs. The horizon seems open, the future full of possibilities.  The greater your experience of pure potential, the more creative you become.”~Deepak Chopra.

This week I challenge you to dig deep and get to the root so you can live blissfully.

~Namaste

Sihnuu

To read more about Sihnuu visit here.

5 Myths About Yoga You Should Ignore

memegenerator.net

memegenerator.net

As a yoga instructor I have tried countless times to win over the anti-yogi’s who have every excuse in the world NOT to do yoga. Here are the top 5 reasons why they say “I do not do yoga!” Along with their excuses I’ve included some compelling reasons why, if you are opposed to yoga, you may want to reconsider. I hope that once you have the scoop you will take a chance with yourself and get on the mat!

1. Yoga is for rich people. While yoga can be very expensive in some areas, there are plenty of yoga studios that offer work-for-trade programs. Karma yoga is a big deal at a lot of these spaces and they often offer opportunities to perform karmic duty in exchange for yoga classes. I can personally say that Karma Yoga at various studios around the city has saved my life and kept a lot of money in my wallet!

2. Yoga is not challenging. One of the most challenging things for most of us to do is relinquish power and control. It can serve as an obstacle for a lot of us to sit comfortably in our vulnerability and just be. For others, it can be a major task to sit in stillness without fidgeting about. Many people are also very surprised at the amount of strength and control it takes to hold certain postures and breathe through them.  The great thing is that if you are doing it properly you will be challenged wonderfully (even if just a little bit)  during your yoga practice because there is always a way to take your practice to a more rigorous level.

3. Yoga is a religion. Yoga is not a religion. I repeat, yoga is not meant to take you away from your religious practice. Yoga is all about tapping into our sacred source and opening channels within the body for self exploration and thus  growing more deeply in your faith. People from all walks of life can practice yoga and make it their own while still engaging in religious activities.

4. Yoga is for girls. B.K.S. Iyengar, Dharma Mittra, Sri K. Pattabhi Jois, Sting!  Need I say more?? Yoga can serve as a full body work out for men since every part of  your body is being worked during a well rounded practice.  When committed to a regular yoga practice men can also receive improved focus, raised energy levels, and more positive thinking patterns.

5. I am not flexible enough to do yoga.  This is really just the worst. If you are not flexible, yoga will increase your flexibility over time. Flexibility must begin in the mind before one can even think of it entering the body.  In almost all instances the way we show up on our mats is a direct reflection of our cognitive process.  Breath is also a major component in obtaining the optimal level of physical flexibility. When you come to practice with an open mind, the possibilities are endless.

 Namaste.

~ Sihnuu Hetep

To learn more about Sihnuu, click here

 

Sweet Surrender

Balasana (child's pose) A surrender to a state of non-doing.

Photo from www.cnyhealingarts.com

What happens when you let go? When you completely let down your guard in practice? Authenticity does. When you invite yourself entirely to your yoga practice, you are able to show up in a way that will serve you and see things you would not generally see on a normal basis. Surrender. Along with strength and flexibility comes surrender. In yoga this is something we often look over however it is just as, if not more important than the other components. If we relinquish control and release expectations, we get exactly what it is that we need. Our body speaks to us clearly but it is up to us to listen. Step into your authenticity and receive your message.

~ Sihnuu Hetep

To learn more about Sihnuu, click here

On Your Toes with the Tiptoe Pose

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If you are looking for a way to tone your bottom half without sweaty workouts and countless squat sessions, try Tiptoe pose. A pose which calls for agility and balance, the tiptoe will offer you a calm and peaceful alternative to the standard exercise fare. This asana opens your hips, stretches your thigh muscles, and increases flexibility in your knees, toes and ankles.
Due to the level of attention and focus required in the intermediate variations of this pose, its practice develops a sharpened mental focus, while also improving your memory and balance. Pictured here is a stretch to help you work up to the advanced level of tiptoe.
tipasana
In the advanced level, the benefits for men are said to outweigh the perks of Viagra! Apparently, the stretch resulting form crossing one leg over the other while still balancing on the toes of one foot, rev up the veins through which semen passes, unblocking and clearing them. The effects of this activity include increased sexual stamina, deepened orgasm and impotency prevention. Surely, this is a pose that will keep you on your toes!

– Sia

To learn more about Sia, click here

The Healing Benefits of Tree Pose

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Photo from HealLoveNow.com

 

Muscle tone in your legs is one of the first things to go when you have a sedentary, computer-centered life. That is why it so good to get up from your laptop every few hours and stand in tree pose.

Vrikshasana, in its call for balance and poise, tones the leg muscles, strengthens the spine and increases flexibility in the feet. A great pose for core building, Tree will increase your coordination, teach you patience and calm your mind.

Like a tree’s trunk you become rooted in your sense of self and grounded with conviction, while also expressing freedom, expansion and a heavenward gaze like the branches and leaves. Hunching over at your desk is commonplace I know, but the spine wants to fully extend, as does the spirit. Open your shoulders with Tree pose to increase your range of motion and improve posture.

Daily practice of this asana will bring waves of inner strength, self-confidence and peace to balance the fast-paced excesses of modern life.

– Sia

To learn more about Sia, click here