Benefits of Warrior I, II and III (Virabhadrasana I, II and III)

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Photos by Respiro Photography featuring Sporti Studio neon nights leggings from Yoga Outlet.

Do you ever wonder why we do Warrior poses in yoga class?

Today I wanted to share some info about the benefits of Virabhadrasana I, II and III, as well as some tips for safe alignment in these postures.


Benefits of Warrior I, II and III (Virabhadrasana I, II and III)
  • Warrior poses build strength. In these poses, you cultivate a sense of joyful determination; even while your muscles quiver, you have the opportunity to tune in to your breath and set your focus on the present moment.
  • Warrior poses increase flexibility in the hips.
  • Virabhadrasana I, II and III tone the muscles in the legs, ankles and feet.
  • The Warrior poses allow you to practice a balance between effort (sthira) and ease (sukha). There is major effort happening in some muscles of the body, yet the breath remains slow and even, and the gaze (dristi) is steady. 


Alignment Tips for Warrior I, II and III (Virabhadrasana I, II and III)
  • Keep length in your lower back. Concentrate on lifting your abdomen and knitting your lower ribs together. Engage navel to spine; while your legs are doing a lot of work, your core is doing a lot of work, too. By removing a forward tilt in your pelvis, you'll avoid crunching in the low back.
  • Be aware of where your knees and ankles are in space. The safest position for your knee joint is to stack it directly over your ankle. Notice if your knee is collapsing inward rather than tracking out toward your middle toes of your foot. 
  • Press down through both feet. Notice that both your front foot and back foot are active in the pose.

PS My new favorite leggings to wear to yoga are the Sporti Studio Neon Nights leggings from Yoga Outlet. So comfortable, colorful and functional! I highly recommend shopping at Yoga Outlet or following them on Twitter or Instagram for fun workout clothes ideas.

Yogi Surprise December: Giving and Receiving

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I opened up my December Yogi Surprise box to discover this quote:

Love is a gift you receive by giving selflessly without ownership, attachment, or expectation. The more you give, the more you get.
What a great reminder at this time of year! Whether you're shopping for loving gifts to give your friends and family, or you're finding other ways to celebrate without spending any money, I hope you'll consider how important it is to give and receive LOVE.

Love is what fuels us.

If we can infuse every relationship with more love at this time of year, we'll all make the world a better place.


Here are my three favorite items from the December box:


Crown Chakra Tea from Buddha Teas. This blend of lavender, nutmeg and rose is incredible! So calming. And the tea has also been infused with the essence of amethyst! I'm definitely going to be buying more of this and trying some of their other chakra teas as well.


Sweet orange and cinnamon scrub from Real Beauty for a Cause. This stuff is heavenly. It's made with all natural ingredients and high-quality essential oils, and the small batches are created by women working to gain economic independence and break the cycle of poverty. This would make a perfect stocking stuffer!


Om Lavender sachet from HaitiProjects.org. This is my new bedtime favorite. I stick this little pillow under my nose and enjoy a relaxing lavender smell before drifting off to sleep. Again, perfect stocking stuffer idea!

You can't go wrong with Yogi Surprise... so much love in one little box :) Namaste.

Problems

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Photo and quote by Markus Almond.

Problems will come every day. 

No matter what you do, you will have problems. You could win the lottery, quit your job and live on a beach with a supermodel. You'd still have problems. They never go away. 

What matters is your ability to overcome.

Have inner strength deep enough to keep your feet firmly planted in the sand when the ocean tries to wash you away.
- Markus Almond

If You Need a Laugh

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Photo by Two Twenty Photos.
Need a laugh? ;)

Today I was thinking about how stressful this time of year can be, and how important it is to keep laughing even when things get busy and hectic.

Photo by Two Twenty Photos. 
Photo by XSight Photography.

So, in case you need a laugh...

Q: What did the yogi say when his student asked him what he wanted for his birthday?
A: I wish for no gifts, only presence.

 Q: What did the Yogi say to the criminal?
A: You have the right to remain silent.

 Q: Why didn't the yogi buy the vacuum cleaner?

A: It came with too many attachments!



Try these links, too ;)


Funny cats.

Why laughter yoga is good for you.

The funniest drawings from Gemma Correll about all sorts of funny shit.

Surefire ways to make a baby laugh.

Today

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Photos by Felipe Silva of @the_lost_portraits.

 If today's yoga practice was your very last, how would you want to practice?

How would you want to feel in the poses?

How would your breath be?


Your body is a precious well of energy, emotion, and love.

If today was your last day for moving in this body, how would you move? What would you give? What would you surrender?


When you step onto your mat to practice today, let it be about something beyond just this body, this breath, this one pose. Let it be a precious awakening.

An expression.

An offering of love.

Awaken

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Do you ever feel like you're moving through life like a zombie?

Time passes, but it feels like things are out of your control. You watch the days fly by without a sense of knowing what you want, or what you can do to feel happier, healthier and more present.

If you've ever wanted to feel more AWAKE and ALIVE, I invite you to attend my upcoming workshop (details below). Or, if you're not local to Sacramento, stay tuned for some free downloadable content on this same topic.

I want to help you wake up -- to see yourself as you truly are, to awaken your highest potential, and to move forward!

Can't attend the workshop, but you read Alive in the Fire regularly and want to learn more about how to AWAKEN through yoga, Reiki and journaling? Send me an email at aliveinthefire at gmail dot com. First three readers to contact me will receive a free prize. Please use the subject line "AWAKEN" :)

Awaken: A Yoga, Reiki and Journaling Workshop with Rachel Koontz
Saturday, Dec 12th
12-2pm @ Saha Yoga and Wellness Center
5931 Stanley Avenue Ste 7, Carmichael Ca, 95608
$30
Bring your journal (or purchase one for $15)

Happy, healthy beings of light... that's what we are. We all deserve love, goodness, happiness, and abundance. But we don't always feel that way. We get stuck, we have fears, we have setbacks, and we get discouraged. My goal is to help reawaken your zest for life and give you some simple tools for staying attentive and peaceful.

PS, in case you missed it earlier in the post: Can't attend the workshop, but you read Alive in the Fire regularly and want to learn more about how to AWAKEN through yoga, Reiki and journaling? Send me an email at aliveinthefire at gmail dot com. First three readers to contact me will receive a free prize. Please use the subject line "AWAKEN" :)

Namaste.

You Are Beautiful

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Photos by Tra Huynh of Two Twenty Photography.

Remember how beautiful you are. Remember real beauty is inside, even though the world sometimes tells you otherwise.

Feel this.


Write it down if you need to.

Remind others that they are beautiful, inside and out.


Know the ways you are beautiful. Feel them.

The softness of your smile. The way you look in the afternoon, the way speckled light dances in your hair, and in those moments, your confidence and calm. Your way of being infinite and all at once, present in this moment.

What if, just for a second, you could see yourself the way others see you? How beautiful and precious you are. How perfect.


Trust what you know to be true: that you are beautiful.

When you doubt this, return to the reminder you've written to yourself.

Namaste.

Happy Thanksgiving!

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Photo by Brynna Bryant of Respiro Photography.

Happy Thanksgiving, yogis!
Cheers to you on this lovely day... may it be filled with hugs from your loved ones, delicious food, rest and relaxation, and maybe a little yoga :)

I love you guys and I'm so, so grateful for you. Thanks for making Alive in the Fire the beautiful yoga community that it is! Namaste.

Photo by @the_lost_coast.

Amazing Yoga and Wellness Books and DVDs

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Hi, yogis!

All sorts of lovely books and yoga DVDs have been making their way to me lately and I'm excited to share them with you. If you need a recommendation for what to read or watch the next time you have a rainy, cold day, I got you :)

What I'm Reading

The New Chinese Medicine Handbook by Misha Ruth Cohen

Before checking out this book, I felt intimidated by Chinese medicine and all its detailed information, regimens and routines. I love that the author offers an approachable guide; as she says, the book is an invitation to a shared healing journey. "If you have picked up this book," Cohen says, "you are searching for answers to the age-old questions: How do I live life fully, how can I heal myself of sickness, and who can guide me in this complex process?" 

If you're like me and dislike going to the doctor and want a more holistic approach to health,

The New Chinese Medicine Handbook

 is a great resource. It gives you a sense of how to approach health with the mind, body, and spirit all integrated as a whole instead of offering quick-fix, Western-minded solutions. Chinese medicine offers a new way of thinking about how to take care of yourself, how to find balance, and how to treat both physical and emotional disharmony.

Restoring Flexibility: A Gentle Yoga-Based Practice to Increase Mobility at Any Age  by Andrea Gilats, PhD, RYT

I can't tell you how many times I've heard from friends, family, and strangers, "I'm too stiff and out of shape to practice yoga!" This is the perfect book for answering that statement with a resounding, "Yoga is for everyone!" I'd recommend this book for anyone who is a beginner and wants to increase mobility. If you or someone you know is intimidated by yoga, try this book. Andrea offers simple routines that anyone can do, and she includes great photos, step-by-step instructions and daily practices to try. The sections include:

  • aligning bones and centering your breath
  • restoring upper body flexibility
  • restoring spinal flexibility
  • restoring hip flexibility - flexors, and rotators and adductors
  • restoring agility - the yoga sun salutation 
  • restoring lower body flexibility
  • reclining joint releases and muscle relaxation

Restoring Flexibility  is comprehensive, detailed, and a really smart approach for beginners. Although the title hints at age, I think this book is applicable to yogis of any age, and it's a wonderful guide to starting where you are instead of taking a class that's too fast-paced or intimidating. Highly recommended.

Essential Oils for Beauty, Wellness, and the Home by Alicia Atkinson

I love this book! It's filled with helpful information about essential oils and recipes and methods for using them. Need to fight the flu? Need relief from allergies? Need to relieve stress or feel better after a bad day? This book has essential oil remedies to help.

Here are a few of my favorites:

Hangover Relief Protocol: Detoxifying Blend

1 TBsp sweet almond oil

2 drops lemon essential oil

2 drops thyme essential oil

2 drops cilantro essential oil

2 drops rosemary essential oil

In a 0.5 oz (15 mL) blue or amber glass bottle, mix 1 Tbsp almond oil with 2 drops each of lemon, thyme, rosemary and cilantro. Cap tightly and shake to mix. Use, or store for later in a cool, dry location.

Massage Blend

sweet almond oil

8 drops ylang ylang essential oil

4 drops clary sage essential oil

2 drops bergamot essential oil

2 drops sandalwood essential oil

What I'm Watching

Awake: The Life of Yogananda

"Will is that which changes thought into energy." - Yogananda

This is such an interesting film! A look at the reaction of the western world as a 'superstar guru' came to Los Angeles featuring commentary by Deepak Chopra, Russel Simmons, and even If you've read Autobiography of a Yogi, that's only the beginning to Yogananda's story :)

YEM: Yoga as Energy Medicine with Parvati

Wow! Parvati is such a gifted and mesmerizing teacher... one of my favorite aspects to her teachings is the way she draws in energetic movement and lines of energy. She'll help you become more aware of the subtle intricacies of the practice. Each routine is incredibly revitalizing and healing. Great DVD.

What are you guys reading and watching these days? I'd love to hear! XO

Gratitude (Yogi Surprise November)

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Photo by Tra Huynh of Two Twenty Photography.

My lovely yogis, how's November going for you? Are you staying grounded in gratitude?

I've been keeping the gratitude theme going around here at Alive in the Fire, and was excited to see that the team over at Yogi Surprise is doing the same :)

My box arrived this week and I did a little happy dance when I opened it up to find such amazing goodies. This box is my favorite box yet -- I loved absolutely every item in there. :) Thank you, Yogi Surprise team!



  • Yogi Surprise yoga sequence series card. Loved the poses focused on self-acceptance, generosity, and serenity.
  • Sibu Beauty sea buckthorn age defying eye cream. This stuff works great and helps make me feel pretty. Jess says, you're already pretty! haha ;)

Photo via Yuni.
  • Yuni Beauty instant shower sheets. These things are genius...they're not standard size wipes - they're big! So it's actually like having a little mini shower. Highly recommend for any other yoga teachers who sweat a lot and need to run from class to class. Also, they're very reasonably priced if you need to buy more after the Yogi Surprise ones run out :)


Feeling very grateful for the Yogi Surprise team for continually finding the best brands the health and wellness community has to offer!

If you haven't signed up yet, go get yourself set up for a mini vacation once a month. And if you need a gift idea for friends or family (or your favorite yoga teacher), this is the way to go!

XO

Yoga for Kids

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Photos courtesy of Elizabeth.

Have you ever practiced yoga with your kids? Have you ever considered teaching yoga to kids?

 Today I'm honored to share sponsored yogini Elizabeth's reflections on teaching and practicing yoga with children. She is certified through Kidding Around Yoga and is offering a training in Nevada City, CA in early December for teachers who want to learn more about teaching engaging yoga classes to children. Check out the Facebook event page or www.kiddingaroundyoga.com for more info :)

Yoga for Kids
by Elizabeth

Changing the world one peaceful child at a time... I am a teacher and trainer of Kidding Around Yoga, and truthfully the best part of my job is leaving the kids getting lots of hugs, being called the Yoga Lady, and being told how much they love me.

 Kids love Yoga! Every class is different with its own set of challenges and breakthroughs. Sometimes it seems like every child in the room just ate a pound of sugar and the energy is wild, and sometimes there are children who don't want to participate, but by the end of class, out of the corner of my eye, I catch them doing a pose.

 Children have so much stress and pressure from the world; iPads, sports, school assignments, peers, friends, parents. We move children from one thing to the next without giving them the time they need to observe, process, and express what they feel. Kidding Around Yoga provides children a moment in their busy lives to be calm, present, mindful and be given tools for stress management all while hopping, skipping, jumping, dancing, singing, and OMing.

 When we really pay attention, it's stunning how many of us as adults tend to breathe shallowly, or struggle to cope with stress, or feel depressed.

 What if we taught our future generation how to be kind, mindful, how to breathe, and deal with stress? I bet our world would be much more peaceful.
Thank you, Elizabeth, for sharing this beautiful post!

 Yogis, please feel free to reach out to me if you're interested in an upcoming Kidding Around Yoga teacher training or have questions to pass along to Elizabeth.

Yoga Teaches You Patience, Among Other Things

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Over time, yoga will begin to teach you things about yourself.

 Things you weren't expecting... like that your poses don't have to be perfect.

 And also, that in time, bad habits will lead to injury.


 Yoga teaches you to stay true to who you are. Not to let others define success for you.

 Yoga reminds you to breathe at the moments when life seems too intense to handle, and also at times when life feels boring, simple, and lovely. :)

One of the greatest lessons yoga has taught me is patience.

 To be patient when things are changing. To be patient when something new feels impossible, strange, intimidating.

To be patient in knowing myself. Creating myself.

 To be patient in loving myself.

 What lessons has your yoga practice brought you?

Yoga Basics

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Photo by @the_lost_coast.

Last night I taught a 'basics' class at my yoga studio.

 As I was driving home, I realized something about what I had said throughout the class. The two things I focused on... weren't physical postures.

What are the basics of yoga?

 Ahimsa, non-harming. And breath.
Photo by Cait Loper.

I reminded the students over and over of these two important pillars of the yoga practice.

Compassion. Toward your self and others.

And pranayama. Letting the breath move freely in the body.

Photo by Lucid Reflections.

Of course, you can make all sorts of themes for basics classes that center around the physical poses, asana, and the postures themselves are a great focus for beginners. It's important to set habits of good alignment...

And yet, there's a deeper side to yoga that has less to do with the shape your body is in, and more so the way your heart and your mind are working.

How awesome that you can define your yoga practice in a way that isn't limited by what poses you can or can't do.

So, a friendly reminder -- to all you new yogis, and all you seasoned practitioners too-- yoga is about kindness. And remembering to breathe.

Namaste.

Yoga is a Daring Act of Courage

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Photos by The Lost Coast.

Are you willing to get your feet dirty? 

 Are you willing to risk falling?  

 What parts of your ego are you willing to surrender? 

 This practice of Yoga is not always pretty; in my experience, it is messy, embarrassing, risky, and humbling. 

Yoga is not simply being able to say, 'I can hold the pose effortlessly'... it is also being able to say, 'This pose took years, but I kept trying,' or, 'I'm terrified, but I'm doing this anyway.' Or even, 'This pose may never happen in my body, but I'm not letting myself be defined by that.'

 Yoga is a daring act of staring fear down and not letting it win. 

 Yoga is the willingness to love yourself even when you fail miserably.

 Yoga happens when you are facing a situation that feels impossible, something you can't imagine surviving -- like the loss of a loved one, a divorce, an injury that changes your life, an unplanned pregnancy, a fire that consumes your house.

 Even though everything is messed up and you're making mistakes and crying alone in the bathroom at night, you're willing to feel everything that is happening. You're willing to stay present, and you even manage to love yourself in the small moments when you feel more alive than you have in years.

It is in these moments -- when your feet are covered in dirt and the ground is slipping out beneath you-- that you're truly in your practice. Not the easy, comfortable, flat wooden floors at the yoga studio. The part when you're barefoot in the cold. The part where you step on a piece of glass and have to call out because it hurts so much. 

 The part when you fall, and somehow, you get back up.

All this... all your willingness to keep going, to try again, to stay true to who you are... this is Yoga.

A Gratitude-Filled November

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Photos by Brynna Bryant of Respiro Photography.

Yogis, can you believe it's November? :)

I'm so, so excited for this month! I'm making my focus all about gratitude and staying open to what's possible.

I'm manifesting some incredible yoga and Reiki workshops. I'm also starting to create custom journals for some of my friends, and finding that the act of writing and encouraging others to write is very powerful.

I've also been connecting with other healers in my area and around the country. It's so uplifting to spend time around people who are committed to their health and to living a life of love and happiness!

What are you grateful for in this moment?

PS If you're up for it, I encourage you to spend a few moments journaling today about what makes you happy and what fills your heart with gratitude. You so deserve to have what makes you joyful and lighthearted. Much love!