If You're Depressed

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Photos in this post by Brynna Bryant.

We all go through periods of depression.

It is through these lows that we are able to experience deep personal growth, and an understanding of what it means to be happy, healthy and at peace with life.

If you're experiencing a low right now -- whether it's a bad day, a lengthy depressed mood, or an extended period of time that you've been depressed-- please know that you're not alone.

I encourage you to reach out for as much support as you can. Talk to your friends. Don't carry the weight alone. The more you talk to people about depression, the more you tend to find that it is a common part of the human experience.

I want you to know something else, too. It may not feel like it right now, but you are loved. You are enough. You're going to be OK.

These things might 

feel 

like the farthest thing from the truth, but you know what? Now is a good time to doubt these untrue things your mind is telling you. Maybe even take a few moments to write down the negative thoughts that are coming up for you, and take a moment to see how ridiculous they may be.

I know during my experiences of the lowest lows, I tell myself some pretty hurtful things that aren't true.

Another thing I highly encourage you to do is to 

figure out what makes you feel better, and don't procrastinate doing whatever that is. 

If going for a walk with your dog tends to help you release stress, go do that. If a funny TV show helps you smile for 30 minutes, watch one. Roll out your yoga mat and do 

five minutes

 of asana at the end of your long day -- or even during your lunch break! 

If you feel stuck, 

do something proactive to help get un-stuck

. 

You know yourself best. You know what little things make you feel better. Quit putting them off and go do at least one of those things, and just see how you feel.

I know from experience that it's easy to play the victim and keep suffering, even when I am aware of what steps will help me feel better. 

Just today, for example, I was feeling emotional and was stuck in a cycle of self-pitying and resenting others around me who were having fun. Finally, after hours of putting myself through this suffering, I got off the couch and rolled out my yoga mat and did a couple sun salutations. I let my breath be therapeutic; deep inhales and heavy exhales. At the end of just five minutes on my mat, I felt a little bit better.

I wasn't in a fantastic mood afterward, but I felt a noticeable difference from before I had practiced yoga.

This was because I took initiative -- I asked myself, 

what would make me feel better right now?

 I knew that yoga was the answer, and I didn't procrastinate any more. I got up and did a little bit of yoga, and it worked.

I know you have something in your life too that's a fail-safe, sure-fire, 

simple

 way to feel better. It doesn't have to be yoga. It might be going for a drive and cranking the radio and singing. It might be eating a healthy meal and treating yourself to a glass of wine and a piece of chocolate afterward (all things in moderation, rigtht?!). It might be asking your friend or neighbor or kid for a hug, and really letting yourself be hugged.

Whatever it is, go do it.

Namaste

, dear ones.

PS As always, I'm just one email away if you want to reach me (aliveinthefire at gmail dot com). :)

Yogi Surprise May

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This month, I decided to give away all the goodies inside my lovely Yogi Surprise box. Often the box is a reminder to take care of myself and to treat myself... but this month, I decided to offer those reminders to other lovely people in my life.


I gave the Moon Valley Organics Peppermint Foot Rub and Luv Superfoods Beegan Bites to a friend who's been traveling a lot, and who could use a reminder to slow down, rejuvenate, and enjoy a blissful foot massage and chocolate treat!


The Tibetan prayer flags and Yoga Mind mouth mist are now at the yoga studio where I teach. The flags will be a reminder to make every yoga practice sacred and peaceful. The mouth mist I keep in my cubby and will use it before classes. It's great because on a practical level it will help me ensure I have fresh breath, and on a deeper level it will help me to raise my vibration, and to offer stability and clarity in my speech whenever I am instructing students.


I chose to give the Tea Tibet Harmony Spiced tea to a friend whose values I admire; she is a strong, determined woman but she also knows the importance of balance and rest. I know this tea will be a lovely reminder to her to cherish and enjoy peaceful moments in the morning and throughout the day.

The values behind the Yogi Surprise brand are so inspiring, and I love that each care package arrives with carefully selected items that are reminders to take gentle care, and to savor each small moment. If you haven't checked out their website yet, I highly recommend it -- their blog is full of wonderful ideas, and they've even got a free e-book for download called, 'The Art of Self-Love.'

If you're signing up for Yogi Surprise, be sure to use the coupon code GRATITUDE to save 20% off your subscription for life!

Namaste, lovely yogis!

National Day of Yoga for Nepal

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Photo via Yoga for Nepal.

Calling all Sacramento based yogis... next Tuesday will be a beautiful outpouring in our yoga community to send relief to Nepal. 

 Many of my dear friends and fellow teachers are hosting awesome donation-based classes throughout the day, and I do hope you'll all come out and show your support.

 If you are located anywhere other than Sacramento, I encourage you to check out www.yoga4nepal.com to learn more about the fundraisers that are going on. The efforts are nationwide. Read more info, below.

On Saturday, April 25th, a 7.8 earthquake hit Nepal, devastating the country, causing an avalanche on Mt. Everest, and killing thousands of people.  The mountainous terrain has made it difficult to get to rural areas to perform rescue, relief, and damage assessments. 

The immediate needs are food, water, clothing, medical care, and particularly, temporary shelters as the monsoon season approaches.  There is a worldwide relief effort underway to support Nepal’s people to survive and recover, to eventually begin rebuilding their beautiful nation.  
Photo via Yoga for Nepal.

We are calling upon the nationwide community of yogis to connect with the people of Nepal and raise funds for earthquake relief by leading a day of yoga practice to inspire giving to the earthquake relief through the Yoga 4 Nepal website.
Photo via Pinterest. 

We are mobilizing local and national media through publicists helping us in California, and we encourage all of you as yoga advocates and spokespeople to promote the National Day of Yoga for Nepal within your communities wherever you are. Our intention is that this massive outpouring of compassion inspires support of this cause through electronic donations, local and national media coverage, and support from entertainers, celebrities, and the yoga community throughout the United States - all to happen on Tuesday, May 19th!

 We invite every studio, community, and yogi to join us on Tuesday, May 19th to create, lead or attend a special class, event or a day of classes dedicated to and called: “Yoga for Nepal”. This day will bring mindfulness to the suffering of these people, and these classes will encourage people to donate and help raise funds for relief organizations currently on the ground in Nepal.
Photo via Pinterest.
Donations are tax deductible and all donors can choose to contribute to the following international organizations: 
• The Red Cross
• Save the Children
And/Or any of these three local Nepalese organizations: 
• Right4Children
• Next Generation Nepal
• The Ama Foundation

 We are supporting these aid organizations because they:
• Have secure and trustworthy funding transfer mechanisms already in place.
• Are organizations that have existing long-term commitment and infrastructure in Nepal.
• Have staff that are familiar with Nepalese culture, speak the language, and know the political and economic situation there and how to work within it successfully. 
• Are experienced and have established track records of providing disaster relief.
Think globally, act locally! This fundraising event will grow from a micro to a macro level with your support.
Photo via Pinterest.

I am sending a heartfelt thank you and Namaste to the founders of this event, James Kapicka, a yoga teacher and founder of Sac Sierra Yoga, and Leslie Brown, a yoga student working in Nepal. You are both truly living your yoga and inspiring others to do the same, so thank you.

 A heartfelt thanks, too, to all the teachers and yogis supporting this cause!

 Lokah Samastah Sukhino Bhavantu... may all beings everywhere be happy and free from suffering.

Equanimity

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Photo by Brynna Bryant.

There is a peaceful place in every pose.

 The fiercest Warrior, expansive and broad in his stance on the yoga mat, has no furrowed brow.

 An elegant yogini stands on her hands, a tiny smile drawn across her face.

 Tree pose without tense toes. And Triangle, effortless extension through the arm and fingertips, the palm relaxed instead of strained. 

 Calm in the belly, even while the navel is drawn in toward the spine.

 Nothing to change. Nowhere to go, except inward.

 Allowing the pose, its equanimity, to wash over me.

The Toes in Yoga

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Photo by Jobi Otso.

The more you practice asana (yoga poses), the more you realize that small things are actually big things. 

Alignment of the limbs... the quality and speed of the breath... engagement of specific muscles...even the difference between looking up or down can make a big difference in how a pose feels, and how much benefit you receive from it.

Photo by Lily Michael Photography. Model is Allie Rae.

Lately I've been thinking a lot about the toes in yoga. By engaging and spreading the toes, you can create a stronger base for standing / balancing poses. You draw more muscular support from the rest of the lower leg, which extends a longer line of energy through the body.

In every pose, we seek to draw as much Prana as possible into the body-- more life force, light, healing, and circulation. This extends from the crown of the head all the way down through the toes.

Throughout your practice, your toes should be alive and engaged, not just hanging out! This make a big difference in a lot of poses.

Photo by Cait Loper.

Here are some examples:
  • The toes stabilize during any balancing pose, like Tree. By spreading the toes, you draw more grounded energy up from the earth beneath you. You activate more muscles in your feet, and stabilize the arch more.
  • In the transition from Plank to Chaturanga, rolling over the toes with a unilateral movement helps you maintain correct alignment of the hips and creates the smoothest possible transition in the vinyasa sequence. If you're in the habit of flipping over one foot at a time, check in with your teacher for help re-learning this transition and talking about why the feet should move in unison.
Above photo by Jobi Otso.
  • For balancing poses like Crow and Eight-Limbed pose, activating the feet and toes actually helps draw energy into the core, helping to increase the sense of lift and lightness as you 'fly.' The same goes for headstand and handstand; by activating and flaring the toes, you are creating a longer line of energy from the ground all the way into the part of your body that's extended farthest.

Photo by Justin Kral of Kral Studios.
  • In Prasarita Padottanasana, engagement of the two big toes helps align the pelvis correctly. Engaging the big toe flexors has the added benefit of strengthening the longitudinal arch of the foot, too; in addition to being toe flexors, these muscles are also dynamic stabilizers of the arch. (You can read more about this on The Daily Bandha).
Photo by Brynna Bryant.

It's so important to be aware of your feet and toes during your yoga practice. Wake them up! Spread the toes. Notice the way this draws more energy into your body. Enjoy the added benefits of every pose when your feet are active.


Illustration by Laura Taylor Mark.

Here are some other great articles about how the importance of the feet during yoga:
  • why toes matter, from Yoga Journal; includes information about how healthy feet and toes help prevent inflammatory conditions like bunions and tendinitis 
  • Ever tried Toe Squat? This is a wonderful (and sometimes intense) pose for increasing flexibility in the toes and feet.
  • 5 poses to build balance and stability in Toestand
Cheers to your happy yoga toes!

Excitement

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Photo by Brynna Bryant.

What are you excited about right now? What makes your heart soar and makes you smile uncontrollably?

Maybe it's taking more yoga classes, or teaching more of them... planning your next windows-down road trip... watching your kid dance on the weekends...

Whatever it is, make time for it.

Block out a day on your calendar.

Dedicate your focus to this thing that gives you joy.

It could be as simple as reconnecting with an old friend, or walking your dog in the park, or doing something on your to-do list that you've been neglecting for weeks.

You deserve it. And let's be honest, life moves too fast to not spend time doing what you truly love.

Namaste.

Go Confidently

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Go confidently in the direction of your dreams.

Speak, knowing your voice needs to be heard. Listen when listening is needed.

Photo by Jobi Otso.

Love those around you. Unconditionally.

 Love yourself unconditionally, too.

 Remove all the obstacles that prevent you from loving.
Photo by Cait Loper.

Write down the things you've learned. Write down your biggest accomplishments. Write down your fears, too.

Doubt your doubts.

Allow for healing. 

Do all these things as soon as possible :)

Go confidently, knowing that you are right where you need to be...

You're Already Perfect

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Who's to say that you're not already perfect?

Who's to say that you don't already have everything you need, right here?

Are you listening to the voice that tells you you're not enough?

That voice can be ignored. Look around you. Feel the breath in your body.

Wake up to your life, and the blessings... there are so many blessings.

What Defines Us

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Photo by Jobi Otso.

Every choice we make is an opportunity for self-definition. 

Each of us gets to decide who we are with every decision we make. Who we are, as individuals and as the all-of-us, is a spectrum. 

Photo by LucidReflections.

The spectrum can be called Love - with Highest Love at its brightest edge, and Fear at its darkest edge. 

Fear amounts to a lack of love on this spectrum, just as cold amounts to a lack of heat. 

Who we are is defined not by our stories, but rather by the part of this spectrum from which we make our decisions.

This is a guest post by my friend, Aaron. He is such a kind soul with such wise words, don't you think?

Navel Radiation Breath

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Photo by LucidReflections. Bra by Balini Sports.

I have a simple breath technique that I encourage you to try during your yoga practice. It’s called the navel radiation breath.

Picture your breath as a fiery yellow orb located at your navel center. This is the manipura chakra, the source of your willpower and your belief in yourself.

As you inhale, picture the breath drawing powerfully to this place in your body, lighting it up. Your navel center begins to glow.

Photo by LucidReflections. Bra by Balini Sports.

Then when you exhale, send your breath outward from the navel, through the whole body. The breath moves up through the crown of the head, out through the arms to the fingertips, down through the hips and into the legs and feet. The breath brings vibrant, glowing energy to the whole body.

Each pose begins from the navel center, a place of great strength. The breath is what allows depth in the pose.

Photo by LucidReflections. Bra by Balini Sports.

This form of pranayama works especially well with any twists, or any time you are reaching through the fingertips, finding a long line of energy like in Reverse Warrior or Triangle pose.


Breathe deeply… enjoy!

A Healthy Alternative to Coffee (Spiced Turmeric Drink)

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Do you drink coffee?

I love coffee :) However, I do find that if I'm stressed or anxious, it helps to cut down on how much of it I drink.

If you're looking for a healthy, vegan, caffeine-free alternative to your morning coffee, try this delicious Golden Warrior recipe (sometimes called spiced golden turmeric milk).


For the hot version of the Golden Warrior drink, heat everything on the stove until just before it boils. If making the cold version, mix everything together and shake in a sealed container, then pour over ice. Enjoy!

Golden Warrior
2 cups almond milk
2 tsp turmeric
1-2 tsp coconut sugar
1 tsp cardamom
Pinch of ground ginger (powdered)
Pinch of nutmeg
Pinch of cinnamon

I started drinking the Golden Warrior as part of a 3 day vegan cleanse, and actually found myself craving it more than my usual morning coffee. It's very satisfying as a warm drink, and refreshing when poured over ice (Ayurvedic practitioners recommend the heated version for maximum results). The turmeric in this recipe stimulates digestion, removes inflammation, and boost immunity during cold season. Highly recommend it!

What other coffee alternatives do you enjoy? 

A Simple Hug

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Photos via Pinterest.

The person near you could be suffering, and you don't even realize it.

None of us know when the next devastating moment in life will arrive.


Yet, we're in this together. Everything that happens to us has happened to someone before, maybe even someone we know.

You can choose to ask for a hug when you need one.


We all deserve love and happiness. We share it by giving hugs and smiles to those around us.

The next stranger you see at the grocery store who seems sad, send them an invisible energetic hug. The next yogi at your studio who you haven't met, take a moment to say hello. Share a hug. Or hug your teacher after class.


And that person in your life who you've been waiting to forgive, or who you're harboring resentment towards, know that they need a hug from you too. And you're allowed to give one as soon as you're ready.

You can hug yourself while you're in the shower, or outside under the moon, or first thing when you wake up in the morning.

You can hug your dog, your cat, your turtle, the neighbor's pet who you love to see running around in the front yard.

A simple hug goes quite a long way.

Giving

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Photos by Lucid Reflections Photography.
Stand on your mat, and take a deep breath. Bring your hands together in front of your heart.

 Set an intention for your practice.

 Who would you give it all away to?

 Bring your beloved into your mind's eye. This might be a higher power, a friend, a lover, or even a pet. Perhaps today your beloved is you, your higher self. Today's beloved may be different than tomorrow's.

Whoever comes up first, place them in your heart. And let your practice-- the motivation you have for getting to your yoga mat, all the efforts you make in the poses-- let your practice be for your beloved.

 Give your practice away.

Calling all Sacramento Area Yoga Teachers

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I'm currently working on a series for Alive in the Fire featuring local yoga teachers.

Do you teach yoga in Sacramento or northern California? I'd love to connect with you!

The posts will feature Q&A with teachers who are ready to share their story. How did you find yoga? What brings you to your mat? Why do you teach? How has teaching yoga changed your perspective?

If you're a yoga teacher who's interested in diving deep and engaging in a little Atma-vichara (self-inquiry) with the intention of inspiring yogis around the world, I hope you'll reach out! You can email me at aliveinthefire at gmail dot com for details.

I'm sending a humble namaste and thank you your way. Thank you so much for all you're doing in our community. You rock!

Choosing Love Over Fear

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Fear is going to work its way into the picture, unexpectedly.

This does not mean you should back down. In fact, tell every doubting thought that comes into your mind to take a hike.


Say, perhaps out loud, fear, you’re not welcome here. I choose love.

Over and over, make this choice. On the days that it doesn’t work and fear grips your heart, let go of your desire to be perfect. You are already perfect.

Photo by Jobi Otso.

And you’re so powerful, choosing love over fear. Anyone who looks at you can see this.