Tools for Yoga Beginners

Photos by LucidReflections. Yoga tank top by Liquido Activewear.

Recently I’ve been taking basics classes at my yoga studio.

Yes, you read that right :) Even though I’ve been practicing yoga for 10 years and have been teaching for 5, I still find it important to focus on the basics.

Having a strong foundation – good alignment and a calm, full breath throughout the practice – is key!

No matter how long you’ve been practicing yoga, it is always helpful to practice ‘beginner’s mind’ – staying true to where your body is in the moment, not being attached to what you may have done on your mat yesterday or a few weeks ago. A simpler version of the pose is preferred if it helps you steady your mind and steady your breath.

Are you new to yoga?

Here are a few recommendations…

Find a teacher who makes you feel calm, grounded, and inspired

. Videos at home are great, but it really does make a difference if you can practice with the leadership of a teacher and the presence of other yogis in the room! Finding a teacher you trust and whose sequencing feels good in your body will help you build a solid foundation for your practice. Be sure to ask questions before, during and after class, especially if you feel confused.

Yoga mat by Yoga Design Lab. 

Learn Ujjayi breath and mula bandha

. These two practices help you contain prana, life force, in your body as you practice. They also protect you from injury because they keep your mind present, and the body stable. 

Mula bandha is the root lock, where you draw the navel in toward the spine and pull up on the pelvic floor muscles.

Ujjayi is the 'victorious' breath, with a gentle constriction in the back of the throat so that the exhale is audible and sounds like an ocean wave. I invite you to read more about mula bandhaand Ujjayi and also highly recommend chatting with your yoga teacher in person about these practices!

Experiment with the details

. Chances are, the first time you try a yoga pose, you will not be in your body’s ideal alignment. And you may actually realize over time that there are some cues from the teacher that you need to ignore based on your body’s unique structure. Not all knees feel good in a low lunge. Some shoulders and elbows will hyper-extend in downward dog, unless you know to limit how far you extend. 

For a fun experiment, you could try the CopyCat Yoga mat —which shows diagrams on the surface of the mat for where to place your hands and feet in the poses. I like that this gives someone who is new to yoga a starting place; however, I highly recommend you go beyond using a tool like this. Don’t let any prop be your end-all-be-all for how to do a pose. See how your body feels, fine tune, make changes, and also have a teacher check out your alignment.

If you're curious about what kind of class would be a good fit for you, here's a breakdown of different yoga styles , and a book  about how to choose one.

Yoga mat by CopyCat.

Invest in some yoga gear that inspires you.

I'm currently in love with my incredible mat from Yoga Design Lab, which features a beautiful sunset photograph on it, as well as a fun backless tank from Liquido Activewear by Tiffany Cruikshank. Treat yourself to a colorful pair of leggings or a yoga mat with a unique design... and let them be a reminder of how unique and awesome you are every time you practice! You deserve it :)

Yoga mat by Yoga Design Lab. Yoga tank top by Liquido Activewear

Get support from yoga props.

Props are wonderful for deepening your practice. They help your body feel comfortable and supported so that you can relax into a pose, and then bring your focus back to your breath. 

Yoga props are not going to limit you; they actually deepen your practice. Some new students are hesitant to use props because they think they’re ‘cheating’ by doing this – not the case! I had this mindset for a long time, and I was totally missing out on all the lovely benefits a prop can offer. 

Take, for example, pigeon pose. If your hip does not come all the way down to the ground, place a block or blanket or folded up mat beneath it. This allows your hip to fully rest and for the large muscles to relax, allowing the stretch to move into the fascia, the connective tissue fibers deep in the body which hold everything together. The goal in pigeon pose is to release tension from these deeper layers, and if you’re tense and hovering above a block, your body can’t quite do that. Let the prop take the struggle out of the pose.

My other favorite props: a block, Dharma Yoga Wheel (for opening the spine), a meditation cushion, and a foam roller for after class.

Here's a recap of awesome yoga resources not to be missed:

• Yoga wear by Liquido Active

• Yoga mats that help your alignment by CopyCat

• Yoga mats with the most kick-ass designs you can find by Yoga Design Lab

• The Dharma Yoga Wheel back roller

Enjoy!

Forgiveness

Photo by Justin Kral.

Today, I let myself off the hook.

When I have quiet moments, I will remind myself, I am doing the best I can. I will forgive myself for any harshness, guilt, or fear that comes into my mind.

And I will boldly ask that this fear be replaced with love.

Today, I cultivate loving thoughts toward myself and others. 

Diagnose Yourself

Photos via Pinterest.

As yogis, we know that we are our own best teachers. This is true in all areas of life, not just on the yoga mat.

When we visit the doctor, we put our trust in the hands of medical professionals, and in the healthcare system as a whole. Are you an empowered patient when you go to the doctor’s office? How well do you know your body?

Today I’d love to share sponsored yogi Sam’s review of a book called Diagnose Yourself. This is a great resource for yogis looking to become more self-aware, especially as it relates to taking control of your own health. Enjoy!

How many times have you seen your doctor and left frustrated with his or her inability to address your health concern?

I know I’ve personally experienced this time and again, when I’ve seen my physician and several specialists, spent a lot of time and money, only for my issue to be misdiagnosed and untreated.

In Diagnose Yourself, Jenner explains how the institutions that we would expect to keep us healthy are instead designed to treat sick people. As a result we have to take charge of our own health and well being, playing a more active role in diagnosis and treatment. Jenner provides a process and template to take control of your health now and to prevent future health issues, so you can live a happy, healthy, empowered life. You spend more time with yourself than anyone else in this world, making your role in diagnosing yourself of the utmost importance.

The next time you’re faced with a health concern, give the tools in this book a try to improve communication with your doctor and take charge of your health!

Be Receptive

Photo by Lucid Reflections Photography.

Yoga is a practice of allowing yourself to receive.

When you are suffering, make space for healing and prepare for its arrival.

When goodness comes your way, let it in.

Your Words Are Powerful

 

Notice your words. What are you saying?

‘I’ll definitely try to make it to yoga!’

That’s one that I hear often, and sometimes find myself saying.

Will you ‘try’ or will you be there for yoga?

‘I hope I can’ is different than ‘I can,’ or ‘I will.’

Notice when you commit, and when you self-sabotage.

Be gentle with yourself as you shift your language. Say what you mean, and then follow through.

Yoga at Home with Rachel Brathen

When you practice yoga, it should feel good.

Sometimes the poses are a little uncomfortable, but they should not be painful. Additionally, the practice itself should not be punishing. Yoga is meant to nourish the body, mind and spirit. On and off the mat, our goal is to practice ahimsa, which is nonviolence. Do no harm.

Have you ever been in a studio class where you felt like the pace was moving too fast, or the sequencing was too hard or confusing? Maybe you went to beginner’s or all-levels class, but felt like the teacher was teaching an ‘advanced’ class. We’ve all been there!

Photo via Rachel Brathen on Instagram.

Today I want to share Rachel Brathen’s amazing yoga videos. Rachel is a world-famous teacher whose approach incorporates ease and grace into the practice. Her knowledge of anatomy finds its way into her cueing, but she manages to keep it simple. I highly recommend these videos for beginners, and also for advanced yogis who are looking to get back to the basics.

She mixes it up and teaches a little differently than most teachers I know, and I love that. If you’re feeling stuck in your practice, or want to try something new—something that feels really good in your body—check these out.

You can find the videos online over at Gaiam. They're a great deal -- I recommend the $40 'Ultimate Collection' which includes 10 different yoga practices!

Photo via Rachel Brathen on Instagram. 

Adopt an attitude of sukha, or ease. Pause to feel the sweetness in the poses. Rest when you need rest.

Let your practice nourish you.

As Rachel says, Let yourself have slow days. Adapt your practice to how you’re feeling right now. But no matter where you find yourself, keep practicing.

Photo via Rachel Brathen on Instagram.

Rachel is an amazing yogini and resource on all things yoga. If you’re looking for more inspiration, try her blog, new book, Happiness Tour, and awesome Instagram feed.

If you'd like to watch the videos on YouTube, here are the links:

Rachel Brathen Yoga: Find Your Purpose 

Rachel Brathen Yoga: Release & Let Go

Breathe

Take a few moments of silence.

Fill up your lungs.

Breathe deeply – the deepest breaths you’ve taken all day.

You deserve goodness, peace, comfort, happiness. You deserve love.

Breathe it in.

A 40-Day Yoga Challenge

 

For the next 6 weeks, I’m doing a yoga challenge...

The program includes:

• asana practice 6 days a week (4 in the studio and 2 at home)
• one conscious day of rest each week
• healthy eating, including a 3 day vegan cleanse
• mindful meditation
• journaling and self-inquiry (called atma-vichara in Sanskrit)
• a weekly meeting with the other participants, to encourage discussion and accountability

 

I’m feeling excited and curious to see how my schedule will balance out. It feels like a big leap to dive head-first into this… and I also know it will be very worthwhile.

Last night I took a vigorous vinyasa flow class, and then afterward we had our first group meeting. Part of the meeting involved a ten minute Ujjayi breath meditation. I felt more calm and centered than I have in a long time, and it was SO cool to do the physical asana practice and actually follow it up with seated meditation.

I’ve known for a long time that the yogis practiced the poses in order to prepare for meditation. How powerful to follow through and do that full practice, and commit to continuing it :)

Have you ever participated in a yoga challenge? Stay tuned for more reflections on how it’s going! Namaste.

PS Yup, I dyed my hair purple!! :)

Acceptance

 Photos via Pinterest.

A moment arrives when you realize you can’t change the other person.

You must grow to accept them as they are, or you must move on.

You must surrender your attachment.

Creating a Yoga Studio Space at Home

Have you ever thought about creating a sacred space at home where you can practice yoga or meditate?

I’ve always had the goal of clearing a spot where I can do my home practice.

No matter if your home is spacious or small, creating an at-home yoga space is a great thing to do. I’ve even seen beautiful little backyard areas and corners in the garage transformed into custom, calm ‘studios!’

Here are some tips from Dane O’Leary at the Modernize.net team about how to create a yoga space at home.

How to Create a Yoga Space at Home

Not only is yoga helpful in becoming physically healthy, but it's also great for your soul. 

Many people invest in gym memberships and expensive classes in order to master the art of yoga under the impression that having a yoga studio at home is too expensive or requires too much space to be realistic. However, just about anyone can have a yoga studio at home. Here’s how you can create a home yoga studio where you can balance body, mind and spirit.

Less is More

When it comes to a yoga studio, you don’t need much in the way of furniture and décor. In fact, most experts and yoga instructors will tell you that less is more. In your minimalist yoga studio, the most essential thing is just to have the space to practice.

Serene Seclusion

Ideally, your at-home studio space will have a door you can close, so that you separate yourself from the rest of your home (and any kids or pets that want to join you!). 

However, not everyone has the space available to designate a room for just yoga. A home office or spare bedroom — rooms that aren’t frequently occupied or are only occupied by you — are great for doubling as an at-home yoga studio.

The Space

To inspire serenity and tranquility, your yoga studio should feature calm, muted cool colors and warm cream colors. The color palette shouldn’t draw attention, but rather recede into the background. Lighting is also important. Installing a dimmer so that you have full control of your studio’s light would be optimal. Lamps with a three-way switch also give you more control over the amount of light.

Intention

Accessorize your yoga studio with things that will remind you of yoga and of your intent to improve your body and mind. Candles create a calming, serene environment and come in a variety of calming fragrances such as lavender, lemon, and jasmine. It might be a good idea to invest in a sound machine or an iPod dock you can use to play calming music. Potted plants are also soothing and therapeutic, lending themselves to the mood of your sanctuary.

Flea markets and yard sales are great places to find other treasures for your yoga studio. A trunk would be useful for storing your yoga supplies and a bookshelf or wall shelves would house candles, books, and inspirational items. You might consider hanging some posters, pictures, or artwork on the walls, but make sure they embody tranquility; things like ocean and beach scenes, Impressionist and abstract art are great for an at-home yoga studio.

Finish on the Floor

Professionals say that the floor of your yoga studio is perhaps the most important feature of your at-home yoga studio. Most recommend hardwood floors since they don’t get as cold as tile and other types of floors, they give a little while you move while being firm enough for support, and they won’t hurt your knees. Carpets are too soft and are poor for stability, but would be a good second choice.

Every yoga enthusiast needs a good yoga mat, perhaps more than one if you plan to ever have companions join you in your yoga studio. Large pillows and cushions also make for great floor seating as well. 

Head to Modernize.com for more home ideas and inspiration. 

Thanks, Dane, for these awesome ideas!

Photos via Unsplash.

PS How to create a space for hot yoga at home.

Take a Deep Breath

Photo via Pinterest.

Scan your body, head to toe.

Take a deep breath. The deepest breath you’ve taken all day. You deserve it. Take in this feeling of calm.

Stop for a moment.

Notice your feet on the ground, the connection there.

Scan your body, head to toe.

Take a deep breath. The deepest breath you’ve taken all day. You deserve it. Take in this feeling of calm.

Take What You Need, Offer What You Can

During your yoga practice, take what you need. And offer what you can.

The poses should help nourish you. Ahimsa. Do no harm.

Photo by Jobi Otso. 

If you are energized, work hard. Linger in the poses the way that feels good in your body. If you are exhausted, take rest. Do a simpler version of a pose so that you can stay in longer, and steady the mind. The goal is not to find the fanciest pose, but to steady the mind.

Offer up what you can, releasing your attachment.

Photo by Jobi Otso.

Simply by showing up on your mat at the studio, you contribute to the class. Your energy is present. Your breath inspires the yogis around you. You have a profound impact on your teacher, just being there.

The next time you stand on your mat and bring your hands together in front of your heart, remind yourself to take what you need, and offer what you can. Stand on this foundation.

Survivors on the Yoga Mat

Photos via Pinterest and courtesy of Sam.

Have you read any good yoga books lately? 

Recently sponsored yogi Sam checked out Survivors on the Yoga Mat, a book about the incredible way yoga can transform us. Here’s her review… 

Survivors on the Yoga Mat is a collection of short essays about the healing power of yoga. The author shares the stories of people who stretch their way past pain into spaces of energy and collective healing.  These essays discuss illness, accidents, racism, sexual abuse, war, addiction, incarceration, and many other forms of trauma.

The deeply personal experiences shared in this book illustrate how practice heals in ways words alone cannot. Challenges on the mat are often directly linked to greater struggles in life. 

Speaking of her own practice, the author states, “I was starting to realize that healing meant finding in the body the self that existed before trauma, the self that changed during the trauma, and the self that had come out the other side dazed, and often driven. Such healing also required that I start reaching out, that I look into the glistening eyes of other who were struggling both on and off the mat but still, sometimes miraculously coming back to it.” 

You don’t have to be a trauma survivor to appreciate this inspiring collection of personal stories. Healing for all of us takes place within a community of supportive yogis. 

The book’s appendices also include great resources – an explanation of the eight limbs of yoga, a list of resources, a guide to finding the type of yoga that works for you, and a beautiful glossary with over 100 photos of yoga postures mentioned throughout the book. 

Overall an important, beautiful read! 

Thank you Sam for posting, and a big thanks to the team behind the book for sharing a copy. Namaste.

The Body's Wisdom

Photos by Justin Kral.

The body holds wisdom.

It doesn’t lie. Your body remembers each time something happens… whether that something is traumatic or relaxing, exhausting or energizing.

When I slow down and listen, I find there’s always something my body is telling me.

When you are still, what is your body telling you?

Lovely Links

Photos by Kiara Schwartz of TobruckAve.

What are you reading these days? I’d love to hear what your favorite blogs, books and magazines are lately.

Here are some lovely links for your Friday!

Myths about core work in yoga from expert teacher Sadie Nardini.

A yoga routine for when you have a shitty day.

‘This is the year of looking our fears square in the eye without running away. This is a moment of no escape.’

Headstand travels, a blog about movement.

Tobruck Ave, my new favorite fashion blog.

Would you ever schedule sex?

Mindful eating beyond sensory awareness.

Do twists in yoga class really wring out toxins?

Have a lovely weekend, yogis!

Be Kind to Yourself

Photos via Pinterest.

Sometimes we feel lost and out of touch and we don’t even know why.  

Sometimes we’re working on things we don’t care about or feel confused about the things we do care about. 

I think it’s important to not be too hard on ourselves during times like these.  

We’ll get back on track again with a little patience and self-forgiveness.

Post by Markus Almond of Brooklyn to Mars.

Yogi Surprise February

There is a little Zen proverb that goes like this:

“You should sit in meditation for twenty minutes every day — unless you’re too busy. Then you should sit for an hour.”

Today when I was opening up my February Yogi Surprise box, I thought of that quote.

Slowing down and being present does wonders for my soul. I love Yogi Surprise because when I see that lovely lavender box on my doorstep, that’s what I do. I stop for a moment, I take a deep breath, and I smile.

Usually I even eat one of the snacks just after I open the box (because they are always so yummy!), so that puts me in a good mood, too ;)

This month, the box was filled with all sorts of goodies that couldn’t have come at a better time…

Sprouted granola, for a healthy sweet treat instead of leftover Valentine’s Day candy…

Lovely all-natural facial cleansing cloths – perfect for after a sweaty yoga class!

 

A soap that’s gentle on my skin (perfect during winter time) and a moisturizer that's great for trouble areas like elbows and heels...

  

Keen-Wah energy bars which are now in my desk drawer at work, ready to fend off any ‘hangry’ afternoons.

 

The box included a few more goodies, including a hot yoga headband that I shared with one of my sponsored yogis and a charcoal water filter that I have yet to try.

If you’re in need of a little mini-retreat and the chance to become blissfully present, I recommend checking out Yogi Surprise. So much goodness in one little box! xo

I am a Student of Yoga

Tonight, I walked into the studio feeling depleted and clouded by negativity. 

I hardly wanted to show up, but I did it anyway.

An hour later, after the sweat and the breathing, I walked out feeling a little lighter, more energetic, and inspired by my students. 

There's the yoga.

I am as much a student of yoga as I am a teacher. This practice is full of surprises. Life is, too.

Namaste.

I Need a Hug

The last few weeks have been rough.

I'm fighting off a sinus infection, so everything seems off. It's hard to breathe and difficult to hear, which means everything feels like a struggle.

Add to the mix: stress at work, changes at home, sleepless nights, and expensive car troubles. Ugh!

I am trying to stay positive, but have been getting frustrated.

The good news is that I have a lot of support, I have some awesome things to look forward to, and despite all of the stress, there are little blessings everywhere.

It's amazing how sometimes a hot shower or a few minutes spent journaling can make all the difference.

I hope you're staying healthy, yogis! If you have a moment, send a hug my way, won't you?

xo

Too Busy?

Photos via Kerry Murray Photography.

Say ‘no’ when someone asks you to commit to something you know you shouldn't take on. And then be content with the space you’ve created for yourself.

Let go. 

You can’t do everything. By trying to do everything, you are limiting what you can actually accomplish.

When you get bogged down, you’re no longer productive. And you're less happy.

Instead of trying to do everything, do the thing that brings you the most joy.

Instead of trying to be patient and wait for something better, take charge. 

Live your life like you mean it. Waste no time. 

Enjoy every moment.