Night Yoga

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Sometimes I practice yoga late at night. There is something very calming about being in the backyard, stars overhead, light breeze, hardly any sounds.


There is nothing but my mat and the breath, the flow of prana within.

I reach fully, stretch passionately, move only with intention.


I play, trying new postures, testing the waters to see what's possible. I laugh when I fall out.
  

I connect in fully to the heart center. Where is my true self?

Savasana is a release. Full rest. I have reconnected. Namaste.

Listening

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Yoga does not see you as broken, ugly, imperfect, weak, or insecure. You see you as those things.

Learn to let go. Learn to listen to the yoga instead.


Come to your mat and let your heart be softened. Let your breath be heard. See the ways in which you are beautiful, strong, worthy.


Walk away changed.

Sat Nam: truth is my name.

PS Special thanks to Tess at East Wind Yoga for teaching the class that inspired this post.

Why Do We Practice?

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We practice yoga because it works.

No matter who you are, what kind of shape you're in -- physically, spiritually-- if you come to yoga on a consistent basis, it will change you.

You will learn to follow the breath. To stretch. To deepen your understanding of your own body. To grow your compassion for others. To learn patience.

Come when you are tired.

Come when you don't want to.

We practice because yoga works. Simple as that.

Summer at the Lake (Happy 4th of July!)

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Did you have a happy 4th of July?

Mine was beautiful! I spent the day at Folsom Lake with my sister, brother-in-law, and my nephew. Then we joined my mom for dinner and watched some neighbors set off fireworks.


My favorite part of the day was just being in nature, swimming and playing in the water, and laying in the sun.

The California landscape and the heat of the day made me think of a NeedtoBreathe song I've been listening to lately:

Come down to the river
Come and let yourself in
Make good on a promise
To never hurt again
If you're lost and lonely
You're broken down
Bring all of your troubles
Come lay 'em down


Granted, we were at the lake, not a river... but anyway :)


What did you guys do for the holiday? Are you celebrating all weekend? Traveling somewhere fun? 

 Whatever you're up to, I'm hoping you find happiness and the relaxation you so deserve. Namaste, beautiful ones!

Yoga For Busy Moms

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Photos via Pinterest.

Yogini goddesses, I couldn't be more excited to share this beautiful guest post from health writer Virginia Cunningham with you today. Virginia shares her thoughts on why yoga is great for busy moms, the benefits of practicing, and advice on how to get started.

Being a mom is one of the most stressful jobs in the universe. It’s not just one full-time position, but at least five. Moms find it difficult to manage without acting on the urge to pull out all of her hair. It’s important for even the busiest mom to find some time for herself to relax.

Yoga is the perfect activity to manage your stress.

Why Should I Spend My Precious Time on Yoga?

-Quick Workout

Most workouts take at least 30 minutes, 3 times a week to see and feel any results. For somebody who works and deals with the needs of their kids, 90 minutes a week is a luxury she might now have. Some yoga workouts only require 15 minutes and you’ll feel results sooner.

-Stress Relief

Stress is a major cause of many health ailments, such as high blood pressure and heart disease. You owe it to yourself and your family to stay healthy. Yoga can lower your blood pressure by relieving you of the stress that weighs heavy on your shoulders.

Give Yourself Alone Time

As a mom, there’s always someone who claims to need your undivided attention. Being around people all day, every day, can eventually feel like a burden. If you don’t give yourself time to be alone, you could end up resenting the people you love most. Yoga can be the solitary experience you sorely need.
Teaches You to Relax

Relaxation is one of those essential subjects we never learned in school. The more work you have to do in a single day, the more tension builds up. Without learning to relax, you could find yourself with chronic aches and pains. Part of yoga is learning how to breathe and take time to relax. These are tools you can use in any situation when needed.

Energizes You

One long day of hard work can zap the energy from you for the whole week. Fifteen minutes of yoga in the morning just might be enough to kickstart your day in the right direction. You’ll have more energy during the day, which will make it easier for you to deal with whatever challenges life throws at you.

Yoga Tips For Beginning Moms

Plan Your Weekly Routine

Even if you decide on making yoga your new regular activity, it’s too easy to let time slip by you, therefore, you should plan for when you’re able to fit yoga in. Start by thinking about what time of day you’ll have the energy and time to devote to at least 15 minutes of yoga. If you choose the wrong time, you could end up too exhausted to participate.

Learn from an Instructor

Some yoga poses can be dangerous if you attempt them for the first time on your own. Learning yoga from a book might seem like a time and money saver; however, it will be more effective to learn from a trained professional.

Whether you go to a yoga class or buy an instructional DVD, it’s important to learn the basics from somebody trustworthy so you know that you’ll gain all the benefits from your yoga workout.

Listen to Your Body

Not every yoga pose is made for every person. People come in all different shapes, sizes and levels of flexibility. Anyone can participate in yoga, but some poses can be dangerous or uncomfortable. Let your body tell you what is comfortable and don’t try to force yourself.

Yoga is a very relaxing exercise that anyone, especially busy moms, should incorporate into their daily routine.

Virginia Cunningham is a freelance writer from Southern California whose writing specializes in a range of health topics, including personal fitness, family health and vitamins and supplements. She practices yoga each morning to get a kickstart for the rest of her day.

Thanks, Virginia, for such a great post! Namaste.

Being Open to Challenges

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Photo via FYeahYoga.

My teacher shared a profound idea in savasana today. He didn't say, "Let go of all your thoughts and concerns. Detach from them and rest in stillness."

He said, "Consider whatever it is that's challenging you in life right now, whether that's a relationship or a situation or an unfulfilled desire. Embrace that.

"What are you turning away from? Look at how you can learn to embrace those challenges as they come up for you."  

Photo via Pinterest.

I think so often we come to yoga hoping to get away from the stresses of daily life, or the obstacles in our path. We are searching for relief from sadness and turmoil, or for a reprieve from apathy, a sense of deeper meaning and of belonging.

What we have to remember, though, is that yoga challenges us, too. The practice is meant to.

Yoga is not necessarily a break from challenges, but an experience in practicing how to embrace them and work through them one breath at a time.

Photo via Dudes Doing Yoga. 

Inevitably, at some point in class we reach a moment when we can choose to give up, or to trust the teacher's words and our own bodies... and that's when amazing things happen. We stretch farther into the pose than we did yesterday, or we lift off the floor in an arm balance six months after trying it over and over again.

We look in the mirror and see ourselves differently, or perhaps for the first time, we see ourselves for who we truly are.

And we leave the mat feeling lighthearted and energized, ready to face the challenges waiting outside the studio, more open to them than before.

Give It All Away

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Photos via Yogic Photos.

If you're feeling uninspired in your practice, here's an idea: dedicate your practice to someone you love or someone you know is suffering.


Set the intention that every movement you make, every asana you hold, will be for the benefit of others.


When class gets hard or you meet resistance or pain on the mat, bring your attention back to your beloved.


Do your yoga by giving it all away.

At the end of savasana, at the sound of that final om, know this: all beings are liberated.

Chaturanga

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Photos via Pinterest.

Chaturanga used to be one of my least favorite poses, but I've recently embraced it in class. The "pushup of yoga" is one of those poses that can help you build the strength and courage you need to move toward more advanced postures, like handstand and arm balances.


A few quick tips on proper alignment in chaturanga:
  • Generate the pose from strength in the legs. Keep those quads engaged!
  • In the pose, elbows are over the wrists. Hands press down, low belly lifts.
  • Before you bend, be sure to shift forward. Reach with your heart and your heels.
  • Draw your shoulder blades together strongly, picturing your heart opening.
  • Gaze slightly forward, not up, in order to avoid tension in the neck. 
  • Think about avoiding these common issues: bum is too high (engage the core more firmly) or shoulders are drooping (again, think of your shoulder blades drawing back).

A final note: consider  if you're adding resistance to the pose. If your teacher asks you to take Chaturanga and hold for five breaths, what is your immediate reaction? Is it the thought, Damn, I don't want to do that or, worse yet, I can't do that?

You'd be surprised at what you're capable of if you let yourself trust yourself and be open to what's possible. You may find your arms hold you there, steady, if you can calm your mind first. The body perseveres. 

You are in the moment, not resisting the yoga, encouraged by the warrior yogis around you.

Free Shipping All Summer at Sweaty Betty

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Summer has started and the heat is here to stay. 

It's a great time to shop for new yoga or swimwear. I recommend checking out Sweaty Betty... they have an amazing deal going on all summer where you can get free shipping on orders over $100!

Just use the code USAFREESHIP when you check out. Ooh la la!

 

Returning to the Practice

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Sometimes my yoga falls away.

I make excuses, or feel too tired to roll out my mat. 


It never ceases to amaze me how much I gain from returning to my yoga.

I feel lighter, more capable, stronger. I feel better about myself. My mind quiets down. I am more present.


It is worth the effort to spend a little time each day flowing through asana and sitting in meditation. Whether that's showing up at a studio for class, or (if you're like me) simply turning on a Rodney Yee video for an hour at home, you will be grateful you made the effort.

For every moment I put into my practice, the yoga gives back.

The Most Common Fitness Injuries

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Photos via FYeahYoga and Pinterest.

Today on Alive in the Fire, I bring you a guest post from freelance writer Samantha Priest. She shares some wisdom on how to avoid injury when working out. Listen up, athletes!


If you exercise regularly, you also have the unfortunate side effect of the risk of injury. Knowing what injuries to expect can help you reduce your chances for getting injured while exercising to improve your health. The following injuries are common to athletes and exercise enthusiasts.

Back Pain
Back pain is a common injury during exercise. It is caused by a variety of things. Poor posture during daily life, poor form during exercise, and doing a lot of exercises that arch or strain the back, such as the cycling position, can all strain the back. Back pain can range from slightly annoying to incredibly painful.

You can avoid back pain using several different methods. Try keeping good posture as much as possible during the day. Avoid slouching while sitting or standing. Try core-strengthening exercises to make it easier to have good posture. Try these exercises to increase your core strength:
- Abdominal planks
- Push ups
- Hip bridge
- Back extensions

Shin Splints
Shin splints are still a mystery in the medical community. No one can agree on what exactly causes the pain. However, for individual who have been active for fewer than 5 years, their chances of getting shin splints are higher. Shin splints typically show up after a sudden increase in training.

The best way to prevent shin splints is to gradually increase training over time, such as no more than 10 percent per week. Stretching the calf muscles and targeting strength training on the calves can also help reduce the chances of shin splints. 

Muscle Sprains 

Muscle sprains are one of the most common injuries in fitness and sports. The reason is due to a lack of muscle strength and improper exercise form in the majority of cases. Commonly sprained areas include hamstrings, ankles, groin muscles, ACL, and the rotator cuff. 

You can prevent these injuries by keeping proper form during exercise and by strengthening the surrounding muscles. There are several exercises that can help reduce the chances of muscle sprains, including: 

- Standing deadlifts
- Hamstring curls
- Balance board exercises
- Front leg raises
- Core strength exercises

Concussion

The American Association of Neurological Surgeons estimates that there are nearly 4 million concussions each year related to sports and exercise activities. Helmets can help protect the skull from some concussions, but because many concussions occur due to high speeds, more injuries are caused by the brain hitting the skull from the inside, which cannot be helped with helmets or exterior protection.

You can help reduce your chances of getting a concussion my wearing headgear if at all possible, and avoiding hitting your head against other people, objects, or helmets. If you do get a head injury, rest and watch for signs of a concussion after, such as headaches, irritability, clouded thinking, and vomiting. 

Broken Teeth
Broken teeth are common in many different sports from hockey to football. Broken teeth typically happen when something flies at the face and hits the player in the mouth. The best way to avoid broken teeth is to wear a helmet with a mouth guard, or wear a bite guard. Most professional athletes wear a combination of both, when possible. Protecting your teeth with a bite guard will help reduce your chances of seeing broken teeth and avoid expensive cosmetic dentist bills. 

If you implement these tips, you will have a reduced chance of seeing injuries from exercise and everyday life. 

About the author: Samantha is a freelance writer, a part-time blogger and a health expert.

Insanely Cool Yoga Video

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I watched this yoga video and immediately wanted to watch it again. And again.

Not only is Phillip Askew's control of asana downright impressive, but the sense that comes through in watching his flow is that he has a sincere dedication to his practice.

He is a devoted yogi.

How many hours has he spent holding a headstand? How long before he could do Hanumanasana? The point is that he's lost track of the time it took, but he knows the patience required to reach that place in the journey.

I love the humble moments in the film, too: at eighteen seconds, when he sits quietly on the bridge, and at four minutes, when he thoughtfully places each ankle behind his head before a well-deserved savasana.

At no moment in watching his practice do I get the sense that Phillip is trying to impress others by practicing yoga in public places. He is simply exhibiting his truest self: the one that moves effortlessly between the poses, the one that honors his own body and spirit on a regular basis.

Thank you, Phillip and the filmmakers, for sharing this beautiful example of what yoga really is. Namaste.

Yoga for Back Pain Relief

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Photo via Urban Yoga Girl.

Do you suffer from back pain? 

Yoga can help.

Today I bring you a handy infographic from

Yoga Paws

on smart steps for healing as well as yoga postures that relieve back and spine issues.

Why We Breathe: A Yoga Documentary

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I recently learned about an inspiring yoga documentary called Why We Breathe on Hearts Expanding, a yoga blog I love and follow regularly.

The film features the question: why do you do yoga? The filmmakers interviewed a variety of well-known, experienced yogis and teachers to learn why they practice, what keeps them going, and why they love yoga.

The documentary features contributions from Dice Iida-Klein, Briohny Smyth, Kathryn Budig, Tiffany Cruikshank, John Yax, Chris Yax, and Angela Tara Hsu.

You can find out more about the project on their website or on their Facebook page.

Have you seen any other cool yoga films lately?

Color Me Rad Sacramento 5K

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On Memorial Day, my sister and I participated in the Color Me Rad 5K run in Sacramento. It was a blast!

We arrived to find the party had already started: a DJ was jamming some awesome tunes, runners were doing Zumba moves to warm up, and people in white t-shirts and neon-colored Raybans were walking around everywhere. 



We pinned on our race numbers and quickly decided we had to join our fellow runners in donning a RAD tattoo :)




I have to say, I felt pretty badass adding that to my collection of tattoos. Once we were pumped up and ready to go, we headed over to the starting line. 


Fortunately for us, a generous girl who was running by herself decided to share her packet of color with us, so I started out the race covered in bright pink.


A little over three miles of running later, we were stoked to have finished the race. It was awesome sharing the experience with other runners and watching the crazy antics of people getting color bombed by handfuls of starchy powder. Plus, by the end of everything, we were a rainbow of color: we'd been soaked in liquid and then doused with the cornstarch powder multiple times. 


My favorite part was at the very end, when a crowd of runners who had finished the race gathered near the DJ booth. Cued by his countdown, we all threw our last color bomb packets into the air at the same time, and the air was filled with a haze of color.

It felt so invigorating and exciting to be a part of such a fun event, and to contribute to several great causes -- the Special Olympics, and a relief fund for Boston. Every step of the way, I felt so fully present to the moment, fully conscious and alive.


I'm so grateful to have a body that lets me run when I want to and a beautiful a sister I can share silly experiences with. Cheers!