Inspired Intentions

Photo by Respiro Photography.

Hi, yogis!

Today I'm excited to bring you a new Sponsored Yogis series all about inspired intentions. 

Inspired Intentions

Do you have a habit of setting intentions? Or cultivating a certain quality during your morning meditation?

We've found it can be quite powerful to bring in an intention or mantra early in the day, either during meditation or even just driving in the car.

Here are some lovely inspired intentions from our Sponsored Yogi team:

Yani

Trust the moment. Be patient with the moment. Everything shall unfold. I'm learning to take things easy and be patient, even while I have a full and busy schedule.

Kels

My intention is to stay positive: today I'm feeling a little in the dark and blue. I'm looking for inspiration and trusting that I'll find it.

Rachel

My intention is to rest. To be gentle on myself. If there are moments where I find myself having unreasonable expectations or hearing the thought creep in that says, 'I'm not good enough,' I will shift my perspective and let that BS go! (PS My favorite-ever response when I told Yani and Kels about this intention was Yani's reply: "Sometimes warriors need to become little angels and slow down for a bit." So true!!)

What are your inspired intentions this week, yogis?

Namaste.

Obstacles

Photo by Felipe Silva of @the_lost_portraits.

Consider this: the path before you is clear. 

Anything you perceive as an obstacle is simply a tool for shaping you into a more determined, resourceful, aware human being. 

Photo by Brynna Bryant of Respiro Photography.

Can you soften your gaze inward and discover if the roadblocks you perceive have been created from within? 

Let a release of fear pass over you. 

Photo by Brynna Bryant of Respiro Photography.

Breathe in. 

And when you open your eyes again, notice how the path is unfolding and you're more awake and alive than you've ever been.

Compassion (Ahimsa)

Photo by Brynna Bryant of Respiro Photography.

Surrender your notions of what it means to be 'perfect' or 'good' or 'beautiful.' 

You are all of these things and so much more. You are human. 

Photo by Brynna Bryant of Respiro Photography.

You're allowed to be uncertain, fearful and doubtful. You're allowed to stand in your power and recognize your own divinity. 

You will come to know both joy and sadness, both ease and difficulty. You are an expressive being with a soul. You are an artist. The way you move and the work you do and your willingness to love has a deep impact. Your dreams matter and so does your voice. 

Photo by Tra Huynh of Two Twenty Photography.

On the days when you feel like you are worthless or not enough -- not perfect enough, not good enough, not beautiful enough -- can you step back and witness who you really are? 

Can you take a deep breath? And then re-approach your reflection in the mirror with some kindness and compassion? 

Photo by Brynna Bryant of Respiro Photography.

You are needed in this world. 

Stay true to yourself. 

Be as you are.

Namaste.

A Mindfulness Practice for Today

Photo by Two Twenty Photos.

Consider this for a daily practice...

What if, as many sages have said, we take a fifteen-second break every fifteen minutes to gauge what is most authentic in that moment? 

What would happen if you gave yourself permission to take a little bit of rest throughout your day? And to check in frequently with your emotional state?

A dear friend of mine recently made this suggestion and I'm so grateful. I'm going to try it out today and see how it feels.

I choose to take this day moment by moment, and to move, act, and breathe freely, as authentically as I can.

On Weariness

Photos by Brynna Bryant of Respiro Photography.

I haven't blogged in two weeks. 

I find it challenging to break the silence after a long gap, and I'm also not a big fan of reading posts where the blogger makes a bunch of apologies right off the bat, so I'm just going to jump right in.

Welcome, 2016!

Did you guys have a good holiday season? Are you gearing up for any exciting changes this year? I've missed writing to you and I'm grateful to be back to Alive in the Fire.

I'll admit that I'm relieved the holidays are over. 

I had high hopes that this first week of the new year would be more relaxing and fun... and here I am sitting on the couch fighting off a flu bug that has kicked my ass for the last 24 hours. Something about being in such a vulnerable state -- feeling worse than I have in years from being sick -- gave me the inspiration to write.

I'll be honest: I feel weary.

I keep thinking about how valuable my health is. How important it is to find balance. And how I have an ongoing struggle with feeling like I need to do more to be 'enough.'

I was in horrible pain last night, giving myself a Reiki treatment and texting with my healer about where to focus the energy. She said she could tell I was being energetically drained near my second and third chakras, and it was related to trying to do too much, having a lack of boundaries, and releasing expectations of what others expect from me.

I started sobbing.

I know this about myself -- that I struggle with perfectionism and a habit of taking on more than I can handle. And yet it seems like every year it pops up and bites me in the ass again.

I believe things happen for a reason and at the time that they're needed. Maybe I'm sitting here with my electrolyte water and chicken soup, being reminded of how important it is to take care of myself, because that's where I need my focus to be this year.

What if 2016 could be my year for truly embracing my own healing? For finding a sense of grace and ease and being OK with saying no, and not trying to handle it all?

I've already had a sense in the last few weeks that I need to scale back my yoga teaching schedule.

I need to create more down time for myself, when I'm not holding space or taking care of anyone.

I could use more massages, Reiki treatments, haircut appointments (which I find to be the most relaxing thing), and pedicures.

More time sitting in silence in the sunshine. Less time checking my phone and running around to different places all day. More time writing, meditating, and singing my mantras.

I'm not sure how to make this shift, but I do know I'll need support along the way. I want to practice what I teach, what I often say to students in class: be kind to yourself!

So thank you in advance for giving me that support. Simply by reading this, you're doing so.

And, in other news, I'll have some exciting updates about Sponsored Yogis 2016 coming soon to the blog. Stay tuned.

And thanks, as always, for being here. Namaste.

Yoga Snacks

Photo by @the_lost_portraits.

What do you like to eat before and after yoga class?

I'm a fan of practicing on an empty (or nearly empty) stomach, and I'm always happy to discover light, energizing snacks that give me lasting energy.

Here are my current three favorite pre- and post-yoga snacks :)

Crunchies freeze-dried fruits with yogurt

 

Crunchies has all sorts of yummy freeze-dried fruits that are perfect as a topping over Greek yogurt. My faves are blueberry and cinnamon apple.

Avocado with salt and pepper

So good. Every time! :)

Veggies and hummus

You can't go wrong with some Mediterranean spices hummus and a pile of freshly chopped veggies. Yum!

What are your favorite snacks, yogis?

You are Worthy

 Photos by Respiro Photography.

You are worthy of love.

You're worthy of good things.

You're lovable, just the way you are-- the way you look, how smart you are, how many breaths you can hold a yoga pose, how many items you've crossed off your to-do list.

You actually don't need to change a thing to become worthy. You already are.

Nothing you do can change the fact that you're worthy and deserving of this beautiful, breathtaking life.

The Yoga Pose You Hate

Photo by Felipe Silva of @the_lost_portraits.

What's your least favorite yoga pose?

Mine has varied over time: chair pose, headstand, handstand, pigeon, to name a few.

I believe it's normal to experience periods of time where you dislike certain poses, you resist them, and you want to run from the room when the teacher asks you to do them.

Photo by Felipe Silva of @the_lost_portraits.

I have an idea for you.

What if, the next time you encountered a pose that you absolutely don't want to do, instead of skipping the pose or ignoring your reaction to it, you spent a few minutes after class asking your teacher about the pose? 

Photo by Brynna Bryant of Respiro Photography.

You could choose to replace resistance with curiosity.

Find out more about this pose. What's happening in the body when you do this yoga pose? What are its benefits? What muscle groups are working, and what are their balancing actions? What happens to the breath in this pose?

Energetically, what is this pose causing to happen? Which chakra is this pose connected with? What emotions?

What about the pose makes you dislike it? Is it the way your physical body feels? The sounds that tend to be happening in the room when you are in the pose? The length of time you hold the pose? The thoughts that creep into your mind whenever you're in this pose? A memory that comes up? The way this pose makes you feel weak, incapable, inflexible, or 'bad?'

Photo by Jobi Otso. 

Ask questions. Do research. Talk to your teacher and to other yogis about this pose, its correct alignment, its modifications. Maybe even spend a few moments writing down your thoughts about this yoga pose, or meditating on it. See where this exploration leads you.

Perhaps there will always be a yoga pose you dislike.

Are you willing to explore the reasons surrounding why this is? Are you willing to practice detachment? Are you willing to surrender your ego?

Keep peeling back the layers. This is your yoga.

Three Ways to Let Go of Stress

Are you stressed? I don't know about you, but December has certainly been bringing plenty of challenges my way. There have been a lot of opportunities to put my yoga practice to the test. 

Do I choose to take a deep breath, or do I start to freak out?

In case you're having an overwhelming month too, I wanted to offer three simple ideas for how to relieve stress and feel more grounded and empowered.

Three Simple Ways to Relieve Stress

1. Take five deep breaths.

 Give yourself permission to stop what you're doing and focus your attention on your lung power. Draw breath in through your nostrils all the way down into your belly. Feel expansion as you inhale, and release as you exhale. Do these deep breaths at least five times. Not just one breath, but five. ;)

2. Make yourself a cup of tea and drink it slowly.

 What tastes and smells do you find comforting? Look for a tea with ingredients in it that immediately give you a sense of calm. My new favorite is a lavender, nutmeg and rose tea from

Buddha Teas

. As soon as I smell it, I feel a little less crazy. And by the time I've finished drinking a cup that has a little bit of honey stirred in, I'm in a much better place.

3. Talk to a friend who you're comfortable crying in front of.

 Ask for a hug. Open up about what's really going on. Try not to hold anything back. Spend some time with that person who you know will love you no matter what, whether you need an ugly cry or just to vent about your day.

What has been helping you release stress during this holiday season?

Namaste

. XO

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

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

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

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

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 ;)

One-liners.

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

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.

Sacred Movement

Video via Taras Pratsovytyy on Youtube.

How incredible is this yoga flow?

I love how every movement is so intentional and effortless. There is something sacred and pure about the rhythm of the movement.

Love it. :)

Unlimited Potential

Photos by @the_lost_coast.

Consider for a moment that you have unlimited potential. 

Everything around you will change and fall away and re-emerge, and yet your power for goodness and grace and love will remain.

Stay true to that.

Awaken

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

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.

Yoga Postures

Photos by Felipe Silva of @the_lost_coast.

Do all postures very slowly, without pain or straining. 

Be nice to all. 

-Sri Dharma Mittra (quote found via @alissayoga)

Happy Thanksgiving!

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.