Monday Feels

It's Monday. And officially summer.

I feel a little quiet today, so here are some pretty things from around the web.

Cheers to simply being as you are, and noticing what's around you and within you.

Love you guys :)

Photos in this post via Pinterest.

Don't Be Stinky After Yoga Class

Do you sweat a lot in yoga? Do you practice in a heated studio?

Well, this post is for you :) 

(And by the way, I do both of those things, too!)

Here are some ideas about how to refresh before and after a sweaty practice.

Come to class having showered and brushed your teeth. You can also do oil pulling or use a tongue scraper. 

Please refrain from eating pungent foods right before class, smoking a cigarette on the way in, or wearing unwashed clothes from the previous day's practice.

Simple saucha practices go a long way!

Use a yoga mat spray like Mat Mist. This amazing, aromatherapeutic spray comes in scents such as Sandalwood lavender geranium, Thyme Douglas fir, Lemon myrtle peppermint vetiver and Colloidal silver water.

What's especially rad about Mat Mist is that all you have to do is spray down your mat after class, roll it up, and go. The essential oils will disinfect your mat without requiring you to wipe it down, plus, next time you practice, there's a little scent there to awaken your senses and encourage deep pranayama breathing.

Sponsored yogini Kelsie recently tried the product... she took it to class and not only did she love it, but she said all the yogis around her loved it and were asking where they could find some :) She also sprays it around her house because it's that good (!!) and she loves that it is all organic and natural.

Shower right after class, and do a pre-rinse of your yoga clothes, towel, and headband before washing them in the washing machine. You can wring them out by hand and also consider having a laundry detergent with baking soda.

Once every few weeks, let your mat air out. Some mats do well in the sunshine and others don't, so be sure to check whether your mat should be left in the sun (you can usually find this info on the manufacturer's website, and I know for sure that Jade yoga mats do not like sun!).

What other things do you do to stay fresh before and after a yoga class?

Photos in this post by Tom Huynh.

PS 4 tips to naturally control body odor.

Bringing saucha, one of the niyamas, into your life.

“The body is your temple.  Keep it pure and clean for the soul to reside in.” – B.K.S. Iyengar

Hugs

I'll pull you in close.

And we'll hug.

Because you deserve, in so many ways, to feel loved.

Photos in this post found via Pinterest.

PS More hugs, and more hugs.

Gratitude is Contagious

When you show gratitude, what happens?

Do you notice a shift with the people around you?

Do you see how gratitude increases?

Do things become more beautiful and clear, and do those around you seem happier, more stable, more open, and more loving?

I experienced an awesome shift this week. It started with a simple, conscious choice to share my gratitude with someone I love.

Want to try it?

Make a list of things you're grateful for, as they relate to someone you love. For example, I love days when we can get coffee together while you're in the middle of your work day, and I'm grateful for that extra hug you always give me, or, I'm grateful you're not afraid to call me out on my bullsh*t, and that you still say, I love you and I believe in you.

Write about the ways this person shows you that he cares, and why you're grateful to share life's little moments together.

Feel free to include little details and memories that only you two know about, or ones that you guys find funny. Or the things that haven't been easy lately, but that you've managed to get through.

Then, share your list. Let this person know why you're so grateful for him, or her.

Allow this experience to shift your entire day (maybe even leave the note as a surprise in the morning!), and carry this mindset of gratitude into the rest of your week.

How do you express gratitude? And what happens when you do?

PS More ideas on expressing gratitude:
Make a gratitude list.
Simple ways to cultivate gratitude.
Questions to consider in your gratitude journal.

Energizing Snacks

What are the best foods for yogis to eat before and after class? 

This is a question I often return to, especially on days when I have intense, sweaty workouts and need to keep my energy levels up.

Recently lovely sponsored yogini Kels was given a chance to try some yummy GoMacro macrobars, and these may be our new favorite pre- and post-yoga snacks...

GoMacro loves flavor. Healthy, wholesome, flavor. They’re macrobiotic, meaning they’re made from wholesome ingredients. 

They are minimally processed and help you maintain health and balance in your life. 

Go Macro’s mantra is that if nature didn’t make it, they don’t use it in their bars. They’re delicious, nutritious and life-giving.

My favorites are the GoMaco Peanut Butter Chocolate Chip and the Apple Walnut. Trust me on this one.

What snacks do you like to eat before or after a workout?

I'd love to hear! 

A heartfelt Namaste to the team at GoMacro and to Kelsie for sharing her review :)

Photos in this post courtesty of Kelsie and from GoMacro.

Yoga Poses for Releasing Anxiety

First up in the yoga for healing series:

yoga for anxiety!

This little series of poses is near and dear to my heart. I found yoga because of anxiety, and found that the practice was incredible for calming my nerves and letting go of stress.

On days when you are feeling anxious, nervous or worried, try these yoga postures to help you ground your energy and release fear.

If possible, do 3 rounds of sun salutations to warm up the body and link movement with breath.

Otherwise, simply begin in

Tadasana, mountain pose.

 Stand with your feet firmly planted on the ground, soften your knees a little bit, and reach up through the crown of your head. You can even tuck your chin just slightly to feel your spine get even taller.

Notice what it feels like when you are in this tall, confident standing posture.

Feel free to bring your hands together in front of your heart and close your eyes. Take five deep breaths, picturing the breath lighting up your entire body with vibrant energy and a sense of peace.

Each time you exhale, picture sending your worries or frustrations down through the soles of your feet, letting them go, right here and now.

Next, take a

mini backbend.

Reach your arms over head and look up. As you reach through your fingertips, picture inviting peaceful energy into your body.

Fill up. Maybe even smile for a moment :) 

Take five breaths here in this standing pose, lifting through the heart center and the crown of your head.

Next is

seated cat/cow

. Sit comfortably on your mat or on a blanket.

As you inhale, pull your heart forward and arch your spine.

As you exhale, round your spine, curling in, chin to chest.

You can have your hands up or your palms resting on your knees as you do this motion.

Keep the movement linked to the breath -- inhaling forward, exhaling back.

Do five to ten rounds.

As you inhale, invite peace. As you exhale, release fear and tension. You can even vibrate the mantra,

I am at peace

.

Come back to center. Sit up tall. Take a clearing breath, inhaling through your nose and then exhaling audibly through your mouth:

ahhhhhh

.

Next, do a few

side bends.

Let one arm slide down, elbow to the ground. Reach up and across with your other arm. Let your neck relax as you breathe into your side body.

Stretch each side, pausing for five to seven breaths on the right and the left.

As you return to center, notice new space you've created in the mid-body, the area around the heart and in the middle of the upper back, where the shoulder blades are.

Picture the energy there feeling calm and centered.

End your practice with a few moments in

lotus mudra

. Draw your thumbs and pinky fingers together to touch, and fan your other fingers out wide. Place your thumbs near your sternum.

Close your eyes and breathe.

Notice the sense of calm in your body.

You are this sense of calm. Your very nature is here, in a loving, nurturing, relaxed place. If at any time you need to remember this feeling in your body, you can bring your hands back into lotus mudra and take a few deep breaths.

Here's a summary of the

YOGA FOR ANXIETY

 practice:

• 3 sun salutations to warm up

• Mountain pose, tadasana

• Mountain pose with a baby backbend, arms overhead

• Seated cat/cow pose

• Clearing breath (audible exhale!)

• Seated side bends

• Lotus mudra at the heart

May your yoga practice be an act of kindness toward your body, and a key to finding healing and peace.

Four Little Words

When I hear the phrase "three little words," I usually think of, "I love you."

Recently I was reminded of a powerful set of four little words...

I believe in you.

How often do you hear these words?

Or speak them to someone?

I believe in you.

Four powerful little words.

These words can open someone's heart. They can help them remember to keep going when things feel impossible. They can help someone feel loved, which can be everything.

My invitation to you is to share these four little words with someone you know today, or whenever an authentic moment presents itself.

And maybe you spend a moment in front of the mirror telling yourself, too:

I believe in you.

Namaste.

Photo by Felipe Silva of The Uprise Collective.

Yoga for Healing the Emotions

Yoga helps us heal.

I believe the deeper you explore this practice, the more that healing extends from the physical body into the mind and emotions.

Over the next few weeks here on Alive in the Fire, I'll be offering some posts about which postures can help with certain emotions.

Stay tuned for ideas on how to incorporate 10 minutes of yoga into your day, whether you're feeling:

• anxious or tense
• angry
• sad
• in love
• joyful

Please let me know if you have other ideas for posts, too!

Sending a heartfelt namaste your way...

Abundance Is...

What does abundance mean to you?

Lately I've been pondering the things besides money that make me feel full, happy, and content. Things like:

Love notes to remind me I'm awesome.

Waking up to a house that smells like coffee, because it's already been made.

Warmth on a cold day.

Love from a sweet old pup.

The feeling of being out on the water.

The feeling of fresh air on my skin, and sunshine.

Beautiful, simple things. 

Yoga books I get to review on this beautiful blog. 

My knowledge of yoga. Being familiar with the poses.

Understanding my own body, and of how the body can heal.

Friends who will practice with me ;) Friends who are loving, fun, and encouraging.

My practice.

And the sweet surrender of Shavasana.

In what ways do you feel abundance in your life lately? I'd love to hear...

PS I think I'll make this a regular thing, reflecting on abundance.

I often find myself thinking about:

• money and how much money is enough

• what things make me feel at peace, whether it's my practice or my bank account

• what I deserve

• what I manifest

• how my identity gets wrapped up in my work

• what my career goals are

• when my heart feels most full

Stay tuned for more posts on this topic of abundance, and how it relates specifically to teaching yoga. May you witness abundance all around you today.

Finding Time in Silence (A Book Excerpt to Get You Grounded)

Do you spend time in silence?

I love being in a calm, quiet environment, whether I'm practicing yoga or just relaxing. I tend to be very noise sensitive so taking time away from sounds helps me feel calm, both physically and mentally.

Recently I read On the Verge: Wake Up, Show Up,and Shine, a great book for inspiration about how to settle the mind, shift out of 'overthinking' mode, and live purposefully. Here's a lovely little excerpt from author Cara Bradley on how to make use of time in silence.

Finding Time in Silence

An Excerpt from On the Verge: Wake Up, Show Up,and Shine

I’ve grown to appreciate that silence truly is golden. It settles and steadies me in a matter of minutes. I didn’t always feel this way. I used to surround myself with noise. I’d fall asleep with the television blaring, have music playing in my car and home, and talk, talk, talk until my throat was sore. Now I seek silence every day.

There are two types of noise and two types of silence — outer and inner. It’s important to understand the difference.

Outer Noise

Outer noise is the stuff you hear in your environment: talking, music, machines humming. Are you aware that there’s noise almost everywhere you go these days? Music plays in stores, restaurants, and hotel lobbies. Beeps, gongs, and whistles sound all around us. News is broadcast 24/7. Our species is overstimulated with outer noise. We are conditioned to require constant music and entertainment. It’s become the norm.

Inner Noise

Inner noise is the phenomenon of being in a quiet room yet feeling as though a whole crowd of people are talking to you all at once. It’s the voices in your head continually reminding you to do this or to figure out that. Inner noise is your busy mind in action, continuously bouncing around from one thought to the next and filling your mind with constant chatter.

Outer Silence

You can stop the incessant outer noise by finding pockets of outer silence. Turn off the noisemakers such as your laptop or television. Your mind and nervous system will naturally settle down. Your car is a great place to find outer silence — this means turning off the news, music, and your phone. Drive in silence, and you turn your car into a four-wheeled Zen center. Take a few minutes of peace and quiet. Take control of outer-noise pollution in your car, office, and home, and you’ll notice a shift in your energy right away.

Inner Silence

Inner silence cannot be found by shutting down your computer or by being alone in your bedroom. Inner silence emerges from the space beyond your busy mind. You can’t force it to emerge or make it stay. Inner silence arises from your natural state — when your mind is calm. It’s a sense of being quiet from the inside out, when your mind is steady and your body is relaxed. You can learn to access inner silence through practice.

Inner silence leaves an indelible mark. It feels like coming home. It feels so good to be steady and stable. It feels so good to be energized and in harmony. It feels like home to be in sync. Once you get to know inner silence, you’ll want nothing else but to live in that space all the time. 

Cara Bradley is the author of On the Verge.  She has taught yoga, meditation, and fitness internationally for more than thirty years and is the founder of Verge Yoga.   Visit her online at www.carabradley.net.  Excerpted from the book On the Verge: Wake Up, Show Up, and Shine. Copyright © 2016 by Cara Bradley. Printed with permission from New World Library. 

If you're looking for ways to make positive change in your life, I'd highly recommend checking out On the Verge! The book is approachable, encouraging and filled with lots of creative ways to get out of your own head and start living your life in a way that is fulfilling and engaged.

Photos of me in this post by Jobi Otso. 

Creating an Empty Space

I just spent 15 minutes cleaning my room and it dawned on me, how beautiful it is to have an empty space.

A little shelf that you dust off, an area of the floor that's been swept, a counter top with nothing on it.

Create a small, empty space.

Or just tidy a room for ten, maybe fifteen minutes.

Picture wiping the slate clean.

Use this space you've created; see how it can expand into your life.

Fun, Funky Shoes for Summer

Summer is here!

Well, not officially... but it sure feels like summer here in northern California :) 

Which for me means it's time to be barefoot or wearing comfortable, lightweight shoes. Recently I found the perfect pair from Iguaneye -- these little slip-ons are perfect for around the house, walking, hanging out on the beach, and kayaking (my favorite!).

I also like to wear them to and from the yoga studio, since they're perfect for on-the-go since they slip on. 

The other thing about Iguaneye that's rad is that these little shoes were inspired by the Amazonians. As the Iguaneye website reads, "Amazon Indians dipped their feet in the latex from hevea tree and smoked them in a fire to coagulate the rubber first tennis shoes...”

So cool!

Last weekend I wore these on our little kayak trip and was grateful to be comfortable during our walk on the trail down to the water.

These seamless slip-on shoes are lovely, and you can customize your order to pick any color combo for the sole and outer part of the shoe.

Plus, Iguaneye shoes feature little slits on the side for ventilation which means they don't get stinky and they dry out quickly. You can even opt to leave the sole part out.

Apparently the shoes are a big hit among minimalist runners, too, and are made from all recyclable material. 

I love my Iguaneye shoes and will definitely be rocking them all summer long!

What fun, funky summer shoes are you wearing?

Sequencing a Yoga Class: Advice from Real Yoga Teachers on How to Create Your 'Flow'

Calling all yoga teachers, and teachers in training!

How do you sequence your yoga classes? What tips, tricks and tools have helped you learn to put together a class that 'flows' beautifully?

Sequencing can be a challenge for yoga teachers, especially in the beginning...I know for me it took a few years to feel totally comfortable creating new yoga sequences. When you're fresh out of teacher training, you may have one memorized sequence you're ready to use, but how do you branch out from there? What helps keep you creative and coming up with new ideas? 

Putting together a cohesive, intelligent, engaging yoga class is not easy. In an effort to encourage and inspire all of my fellow yoga teachers out there, I'd love to share some awesome advice from three of my favorite teachers on how they sequence a class, memorize a flow, and create an environment for students that is supportive and fun. Enjoy!

Tristina Kennedy:

The most authentic inspiration that I find for classes is to get on my mat and move. Some days I just allow myself to be led by my breath and intuition. Other days, I may have a specific intention/focus that I want to bring to class, so my movement is informed by this.

I’m visually minded, so once I have my game plan, I write/draw out the sequence for class. I like to use symbols, abbreviations, and little stick figure yogis. :) I keep a format that divides the various sections of class, so that it's easy to reference when teaching, if needed.

I love the way that this starts to build a catalog of classes. It is fun to look back at past classes; I will often revive, and sometimes refine, things that I've taught in the past.

Jany Slay:

In the beginning I would write almost every single transition or pose down in a linear list (took up half a page!) but now I focus on just one or two key poses or transitions that I really like and put in my basic flows around those pieces. I stop writing as much down too and just practice on my mat more WITH music. For me, music inspires my movements so getting on my mat with a great playlist is where I get inspired. From there, it's a random note-fest of transitions or poses that I must have in my class.

The biggest tip my teacher had for me in my classes she would take was "BREATHE

!" I try to never skip a breathe cue. I try to emphasize fuller breaths in the middle and end of class when that can sometimes be forgotten. When I feel lost or nervous, I breathe. I also remember that some of my favorite classes was more because of the vibe and energy of the teacher and less to do with the sequences or poses.

Aren't these tips super helpful? I can't wait to try some of them when I'm putting together my next class sequence.

I'm so grateful to each of you-- Tristina, Jany and Elizabeth-- for offering all these awesome ideas on how to sequence a yoga class.

To summarize, here are some ideas for how to create a class that flows effortlessly:

• Spend time during your own practice noticing the transitions between poses.

• Keep a journal of class sequences you've taught.

• Let music inspire you.

• Choose a peak pose and work up to it.

• When you arrive to teach, remember to breathe and adapt to who's in the room.

For all you Vinyasa yogis, I also recommend checking out my post on how I memorized the

Baron Baptiste sequence

during my 200 hour training.

Do you have tips or tricks for sequencing? I'd love to hear in the comments below!

Power Yoga Script with Sanskrit Posture Names

$39.99

Let's Trade Lives for a Day

Do you ever get stuck in worrying about your own life? Where you feel heavy and weighed down by responsibilities, expectations, and obligations? Do you ever find your own emotions overwhelming and your relationships challenging?

Today, a thought for you to consider:

Picture yourself trading lives with someone you know.

Maybe a friend, a family member, a colleague, or even the waiter who works at your favorite restaurant.

What if, only for a day, that person could take over your worries and you could trade them in for theirs?

What would happen?

Obviously you're not actually going to do this -- and I'm not saying that trading would make your life easier or better in any way -- but don't you think that if you suddenly stepped into someone else's shoes, you might discover new things to be grateful for, in spite of all the worries and frustrations in that person's life?

A mom who's sick of hearing her kid cry -- suddenly you're in her spot and you have this rare, incredible chance to hold a baby. In that mama's shoes, instead of feeling a burden, you feel wonder at the site of a baby's face, and beautiful fingers and toes. Maybe you've always wished you could be a parent, and this experience of holding a child gives you a new appreciation for that role.

Or, you swap in for someone whose bank account is empty and they're piling up debt on a credit card. Maybe you trade lives with someone who has just lost a loved one. Yet instead of guilt or fear or grief, you're suddenly able to notice all the love that surrounds this person. The way their friends and family are offering such steadfast support and encouragement, the way they say, "I love you," and really mean it. You see the light and love surrounding this person, despite the dark struggle that they're going through.

Try playing this game in reverse: picture whoever that person is who trades in and steps into your life. What do they notice? What blessings are they surrounded by? Who talks to them? What freedom do they suddenly have?

It's my prayer that letting your imagination run wild might help you see the beauty that surrounds you, all the little things there are to be grateful for.

In this precious moment.

And in your whole one wild and precious life.

Namaste.

Mixing Up Your Workout Routine

Hey, yogi friends! :)

This week I've been mixing up my workout routine, and I'm finding I like the change of pace. How often do you change up your routine?

Do you like to try different workouts, different types of yoga classes, and different meal ideas and snacks?

Recently, I've been varying my workout. Instead of my usual routine of a 60-75 minute yoga class each day, I mixed it up like this:

• Monday: 3 sun salutations + 30 minute jog/walk + 8 minutes of abs + 15 minutes of yin stretching

• Tuesday: 15 minutes of jumping rope + a few yoga poses on the wall (forearm stand and headstand) + cool down and Shavasana

• Wednesday: 30 minute hike with the dog + pigeon pose. Later that day, a 20 minute walk with the family

• Thursday: morning 60 minute barre booty class (amazing!); in the afternoon, 15 minutes of hula hooping, squats, pushups, and then 15 minutes of yin

• Friday: 1 hour kayaking trip (followed by ice cream and a long, hot shower, ha!)

Some other fun ways you can mix up your routine:

• ask friends to join you

• create a new playlist for your workout

• go outside instead of being inside 

• research free classes or meetup groups in your area

• set a specific goal, and see if that sparks ideas for changing your routine (ie, I want to hold plank for 10 breaths) and also keep a journal with notes on your progress

I love mixing it up-- changing my workout routine keeps my body guessing, and helps me grow stronger. I always return to my yoga mat feeling new awareness, new strength, and more gratitude for my yoga practice.

What new ways are you mixing it up lately?

Namaste.

Celebrate

Celebrate! 

Celebrate life, the sunshine, the people you know, the strength you have. 

Celebrate small victories. 

Celebrate YOU!

Make today a day worth remembering, through little (or big) celebrations.

Photos in this post by Brynna Bryant of Respiro Photography.

Opening the Hips

In the yoga class I took yesterday, the teacher said something that stuck with me.

We were working on opening the hips and she said, "Take it slow. These are some of the biggest muscles in the body. Getting them to open takes time."

Such a great reminder, don't you think?

When we are working on something big -- something that's vital to the very core of our being -- we must take it slow. Whether that's the muscles of the area around the hips and pelvis, or it's the work that we're doing in our lives, the impact we're making. When we remember to take it slow, we find the opening we need.

Photos in this post by Justin Kral.

The Gift of This Moment

Consider for a moment the gifts contained by the present.

This breath.

This place you are in.

When you turn toward the present moment, you find that it contains everything you need. Everything that you are is right here.

Stay open. Stay willing.

Photos by Felipe Silva of @the_lost_portraits (1, 2) and by Jobi Otso (3).