Tips for Improving Your Posture

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Hi, yogis! I hope your pre-Thanksgiving week is going well and that you're staying as stress-free as possible as the holiday season heats up. :)

 So, I have a question for you...

 I'm curious: how do you feel about your posture?

 If you practice yoga regularly, chances are you're pretty aware of your spinal alignment and stance during standing poses, and things like whether you're lifting your chest, rounding your back, or lacking muscular engagement in a pose.
But how is your posture while you're off your yoga mat? Do you notice your posture when you're working, watching TV, driving in the car, or otherwise moving about your day? Do you spend a lot of time on your feet, or seated at a desk? 

 And do you have friends, family, or colleagues who suffer from discomfort or pain which might be related to poor posture?

 This post is for you! I believe this post is for every one, actually... we all have moments where we forget to notice our posture, and it can lead to feeling stiff or uncomfortable, straining our bodies unnecessarily, or aggravating old injuries. Here are some simple ways to improve your posture, starting today.


5 Simple Ways to Improve Your Posture

 1. Notice your body. Check in with the following areas: your head, neck and shoulders; your arms and legs; your torso; your hips; your upper, middle and lower back; your feet. Where do you notice pain or discomfort? Where do you feel most stable, or unstable? Which areas feel tight or like they've been neglected? Start paying close attention to these areas, and noticing your body alignment.

2. Increase your daily movement routine. Posture is linked to your overall health, and so is the amount of movement you're getting each day. Aim for at least 30 minutes of aerobic exercise, whether it's walking, running, biking, yoga, swimming, or whatever other activities you enjoy.  By improving your mobility and flexibility, your body will become more comfortable in standing and sitting positions, and you'll have a stronger sense of body awareness.


3. Try LumoLift. I've been using this amazing posture coach tool and I love how effective and simple it is. I simply clip the little magnetic device to my shirt or collar and wear it around throughout my day; if I start to slouch for 15 seconds or longer, the LumoLift vibrates for a moment, reminding me to sit up straight. I find this is especially helpful during my workday, so I remember to have great posture while I'm in front of the computer. What's awesome is that I can also track my daily steps using the LumoLift app on my phone! I'll definitely be suggesting the LumoLift to my yoga students and highly recommend checking it out. It would make a wonderful stocking stuffer this year, too (and it comes in a ton of different colors)!

4. Talk to your yoga teacher, fitness coach, chiropractor, doctor, or other health professional about your posture. Ask for information and insight from those you trust.

 5. Track your progress. Keep a checklist or small calendar with you, and mark down some notes each day about how your posture is improving. Set specific goals for yourself, and ask others to help you stay accountable. You could also consider having a friend take a daily or weekly photo of you, so you can see how your posture is looking.

Do you have any tips for improving your posture? I'd love to hear!

 Photos by Ken Johnson of CKCImage.com (1, 5), Brynna Bryant of Respiro Photography (2, 3, 6), and Lucid Reflections (4).

5 Quick and Easy Breakfast Recipes for the Busy Yogi

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Hi, yogis! Today I'm excited to share a guest post by Toni from Chosen Wellness on quick breakfast ideas that you can incorporate into your daily routine. Which of these would you like to try?

5 Quick and Easy Breakfast Recipes for the Busy Yogi

Ask just about any adult and they can rattle off a list of the stresses consuming their mind. I’m no exception. Between work, my kids, my husband, and running ChosenWellness in my “spare” time, the to-do list seems to be unending. One of the first things to go for many people is self-care, especially when it comes to health. It’s so easy to ditch healthy foods for their more convenient counterparts, something we all know all too well.

I know I’m guilty of falling prey to unhealthy foods because of their availability, so I looked into ways that I could fuel my body with the right foods without sacrificing convenience. It was comforting to hear from many others in the same situation, and I was excited to find solutions to this all-too-common problem. I have discovered some easy but healthy breakfast recipes that have revolutionized my mornings.

Overnight Fruit and Quinoa Protein Oats

Overnight oats have been a major craze lately, and now I understand why! This recipe is super simple, but it is a fantastic option for a quick but fulfilling breakfast.

This recipe includes quinoa, an amazing superfood. Not only does it contain a wide variety of vitamins and minerals, but it is a great source of protein and fiber. It’s also gluten-free, allowing those with a gluten intolerance to enjoy this nutrient-rich dish.

This recipe is also very flexible. It was written including raspberries, blueberries, peaches, and cinnamon (some great superfoods in there!), but you can change it to suit your mood.

I love this recipe because I can make it at night and literally forget about it until morning. It’s also incredibly versatile, allowing me to change up the fruits and eat it either hot or cold. I can pack it with superfoods and know that I’m eating a wholesome breakfast that is still quick and easy.

Protein Blueberry Muffins

Blueberry muffins are a classic, but the original variety leaves you with few health benefits for all of the carbs and calories. This version is high-protein and more nutritious than normal muffins.

This recipe uses Stevia and sugar-free applesauce to sweeten the muffins, saving you from all of that sugar and the crash that comes soon after. It also uses protein powder and walnuts to add protein, so your blood sugar will remain steady for even longer. These muffins are packed with superfoods, like blueberries and cinnamon, which will provide a good amount of daily nutrients.

The convenience of this recipe has changed my mornings. I can throw these together the night before, and the kids and I can enjoy them together in the morning. It’s also a plus not having to give up delicious blueberry muffins just to stay healthy.

Oatmeal Chocolate Chip Peanut Butter BananaBreakfast Cookies

You might be thinking, “Cookies aren’t a breakfast food!” Well, think again; they definitely are, and they aren’t hard to make.

These cookies don’t use any flour, and the only refined white sugar in it comes from the semisweet chocolate chips. It’s a wonderful mix of banana, rolled oats, peanut butter, semisweet chocolate, honey, and cinnamon - nothing strange hiding in that ingredient list.

The oats will keep you full without overeating, and the peanut butter gives the recipe some protein. This combo will keep you satisfied until lunch. It also is slightly sweet with the chocolate and banana, satisfying any morning sweet-tooth cravings without packing in tons of sugar and empty calories.

I love the combo of flavors in this cookie, and it does a great job of holding me over until lunch. Plus, the kids were thrilled to hear that we were eating cookies for breakfast, so everyone wins.

Homemade Instant Oatmeal

One of my personal favorite breakfasts in the past was a good bowl of oatmeal, complete with brown sugar and cinnamon (and maybe even a little chocolate). It was quick and easy, but the calories added up quickly and I didn’t know what extra ingredients were lurking in those little brown packets. This recipe lets me enjoy oatmeal without those problems.

This recipe calls for chia seeds, which are a great addition to oatmeal. They are very low-calorie but still pack a punch of nutrients. They’re a good source of fiber and actually add some protein to your meal, as well.

You also have a lot of freedom with this recipe. First of all, you can choose how you sweeten it and how much you sweeten it. Secondly, you can make different combinations of add-ins, so there’s no fear of getting stuck in an oatmeal rut. Apple cinnamon and blueberry banana are a couple of my favorite combos so far.

I love how easy this recipe is while still offering variety. The kids love being able to choose what to put in their oatmeal, and I love that I can juggle them and breakfast without too much stress.

Fruit and Coconut Milk Smoothie

Smoothies are great for mornings when you’re running out the door and just don’t have time to sit down for breakfast. You can drink them in the car on the way to the office or the gym, and they can still provide a good meal without too much hassle.

To make this option even easier, I pre-cut the bananas and throw them in baggies with the berries or other fruit I want. When I want one, all I have to do is grab a baggie from the freezer, throw it in the blender with some yogurt and coconut milk, and I’m ready to go.

This smoothie uses unsweetened coconut milk and honey, sweetening naturally and skipping the sugar. It also allows me to enjoy different fruits all the time, and I don’t have to worry about them going bad on the counter since they’re frozen.

The kids are also into this breakfast, especially when I use strawberries and blueberries. It’s a quick option that works well for all of us on even the busiest of days.

These five recipes alone have completely changed the way my mornings go. Instead of pouring a bowl of sugary cereal or grabbing a high-fat breakfast sandwich from a fast food restaurant, I can take care of my body and feed it the foods that fuel it best. And when I take care of it, it takes care of me. I’m able to be the wife, mother, and employee that I want to be because I have the energy to do so.

Convenient food doesn’t have to be unhealthy; there’s an abundance of options for a quick but healthy breakfast, even just in the five recipes listed here. These things have helped me and my family to live out our goals, and I challenge you to do the same. Will you change your own life and take the healthy breakfast challenge with me?

First photo by Ken Johnson of CKCImage.com, all post photos and content courtesy of Toni Placides of Chosen Wellness.

5 Ways to Get Grounded for the Fall Season

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Hi loves! How is autumn going so far for you?

If you're looking for some simple ways to get grounded for this new season, here are a few ideas. Cheers to cozy sweaters, warm foods, and relaxing routines to help you feel rejuvenated!

5 Ways to Get Grounded for the Fall Season

1. Walk in nature. Notice the colors, smells, and sights around you.

2. Massage your feet with warming essential oils, or use a diffuser in your home. Here’s a great post from Hello Glow with ideas about essential oil blends for fall. Some oils to try:

  • Cinnamon
  • Clove
  • Patchouli
  • Rosemary

3. Eat seasonally. Make a dish with pumpkin, apple, or squash. Create a hearty, delicious soup. Energize your food with positivity and love as you sit down to eat.

I highly recommend this Ayurvedic cookbook for ideas on how to eat seasonally: The Everyday Ayurveda Cookbook: A Seasonal Guide to Eating and Living Well. This weekend I made the pumpkin dal recipe and it is delicious! ;)

4. Try a sauna or spa.

5. Meditate and write in your journal. Create space to process the transition to this new season, and allow yourself to express your inner thoughts and feelings. Fall is a great time of year to slow down, reflect, and incorporate more rest into your daily routine.

Much love!

Namaste.

Photos of me by Brynna Bryant of Respiro Photography.

Awaken: An E-Book from Alive in the Fire

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Hi, friends! Some exciting news today on Alive in the Fire...

 I'm now offering an e-book!

 Are you feeling a little lost? Lacking direction or motivation? Or maybe you could just use a few moments of deep rest, of looking inward?

 This one's for you!

Inherent to the practice of yoga is the element of Svadhyaya, or self-inquiry. We explore layers of awareness through physical sensation, breath, emotion, and thought. 

 In this 20-page workbook, I will lead you through a unique experience of yoga that includes asana (poses), meditation, chanting/sound vibration, and creative writing. 

 You’ll explore questions such as, what am I here for? What’s holding me back? Do I trust my inner wisdom? How can I release fear?

Asking these questions isn't easy work to do. We can start by creating a quiet space, breathing, and connecting with the physical body.

 What we find can be beautiful and enlightening... it may also be painful or make us feel vulnerable, raw, or overwhelmed. It becomes our task, then, to trust the outcome and trust our inner wisdom. Sometimes we must walk through the fire in order to gain clarity. 

 My goal in offering this e-book is to extend a little piece of my yoga teaching into this community I've created here at Alive in the Fire, and help however many yogis I can experience a little more peace in their day-to-day lives. 

 It's $3 to purchase the e-book, and my hope is that it is a practical, useful tool that can enhance your yoga practice and help you discover something new about yourself along the way.

 As always, I'm open to your feedback and would love to hear from you if you try out the e-book and want to share your experience (my email is aliveinthefire at gmail dot com).

 Please check out the link below to support the project.

 Sending each of you a heartfelt Namaste.
Buy Now

Calling All Yogi Cyclists

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Hi yogis! I hope your week is off to an awesome start.

So, I'm curious: do you ever bike to yoga class? Do you like to take cycling adventures on the weekend, so you can practice yoga in the park or take your mat with you on a hike?

Practicing outdoors is an amazing way to change up your practice, and connect inward without any distractions.


When Sponsored Yogini Kels and I heard about the new incredible invention called MyMogi, I was stoked. 'How has someone not created this yet?!' I thought, reflecting back on my days living in Chicago when I biked everywhere.

A perfect yoga mat carrying bag that connects effortlessly to your bike rack?!

YES. Yes. (Duh!)

I was excited for Kelsie to have the chance to try out the Mogi bag, and she absolutely loves it.


If you're a cyclist who loves yoga, or a yogi who wants to get more into cycling, this Mogi bag is definitely for you. I can think of several friends and fellow teachers who would adore this bag as much as any other yoga prop, so I'm setting my intention to share as many of these as I can!

Mogi is currently on Kickstarter and I encourage you to check out the brand and support a fellow entrepreneur who is out changing the world for the better.

A big heartfelt thanks from Alive in the Fire and the Sponsored Yogis team for sharing Mogi with the world, and cheers to all you cycling yogis out there who are going to love using Mogi!

Namaste.

PS Learn more about Mogi on their website, Facebook, Twitter and Instagram pages.

Cleaning House (With Yogi Surprise September)

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How recently have you 'cleaned house' on the different areas of your life?

 In the last few weeks, I've been savoring moments when I can release what is old and needs to be surrendered.

 I've been organizing paperwork, tidying rooms, and making space for my yoga mat.

 I've been talking to friends about the past, and seeing what ways I need to (and am ready to) let go of it.

 I've been writing down my thoughts.

 Taking time to sit. To notice. To breathe.

 To imagine my whole body, mind, and spirit free from clutter.

What do you need to release in order to be more present? What practices help you do this?

 If you're feeling a little lost on where to start, or overwhelmed by the thought of surrendering something, it can be helpful to simply do one thing.

 Clean your yoga mat. 

 Take a long, hot bath.

 Take a walk somewhere barefoot and picture every bit of negative energy, every old, stale, untrue thought, every doubt-- picture them leaving you, exiting your body through your feet, being left to dust.

 This month's Yogi Surprise box helped me clean house. My two favorite products: the Pura Botanica Bath Infusion Rose' Retreat (it has mineral sea salts, essential oils and curative herbs and flowers...um, amazing!), and the Happy Spritz Namaste Ninja Handcrafted Aromatherapy (an energizing blend that has anti-microbial properties and will keep your mat feeling, and smelling, super fresh.)
Wishing you clarity, peace, and patience as you clean house. Namaste.

5 Things You can Do Right Now to Ease Anxiety

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Anyone else out there struggle with anxiety sometimes?

Today on Alive in the Fire I want to talk about some ways that you can ease anxiety during a stressful moment.



1. Notice where you are. Can you draw your experience into your physical body? Notice where you are, what you see, where your body is touching the ground. Feel your feet, your hands, your belly. Sit down and put your back against a wall, or maybe lie down. Notice, what is your body asking for? Get grounded into your physical being.

 2. Take deep breaths. Oftentimes when I've experienced strong anxiety, I start to breathe shallowly and quickly, from my chest, rather than taking in deep belly breaths. This can lead to an intensified feeling of panic. If I sit down and breathe consciously for a few minutes, this helps a lot. One tool I love to use is the SAM app I downloaded on my phone; it's an app designed specifically to help with anxiety and there's one option for 'Calm breathing' where you can use a timer to count your inhales and exhales. It might sound silly or oversimplified, but when you're in a high-anxiety state it's actually a very effective and calming technique to focus on breathing. Take away distractions. Breathe. This will help relax your body and calm your mind.

3. Take a shower or wash your face. Give yourself a little massage, either on your feet or your temples. Take a moment to rinse away this moment. Picture yourself brushing off whatever is weighing on you. Again, stay present to your physical body.

4. Express some of the emotions you're feeling. Verbalize and speak out loud about what's going on for you. Maybe you talk to yourself in the shower, or write in your journal. Or...

 5. Reach out. Call or text a friend. Ask if you can come over and get a hug. Let yourself lean on those you love, and acknowledge that it's OK to feel weak right now. Talk. Talk more than you want to. Talk, even though it's uncomfortable. Let the conversation be messy and let yourself be OK with that. 

 And, at the end of the day, give yourself permission to be in a place of struggle. Remind yourself that you are OK. Things will get better from here.


Namaste, loves! Sending each of you a hug. 

Illustrations found on Pinterest (via HealthyPlace.com and Dena Douglas Hobbs)  and from Google Play (SAM App illustration).

 PS Other great posts about dealing with anxiety:

Ways to Wind Down After a Long Day

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What helps you wind down after a long day?


Recently I wrote about my morning rituals; here's a little list to balance out the other half of the day :)

Relaxing Rituals for the Afternoon and Evening
  • Light a fire in the fireplace, or the firepit in the front yard.
  • Take a walk in the woods, or around your neighborhood.
  • Light a candle.
  • Read a magazine in the sunshine.
  • Have a glass of wine.
  • Watch the sun set.

  • Take an epsom salt bath.
  • Journal for 15 minutes.
  • Practice relaxing yin yoga postures.


What helps you relax at the end of your day?

XO

Don't Be Stinky After Yoga Class

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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.

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

Sacramento Seva Yoga: Yoga Reclaimed

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Photos  by Brynna Bryant of Respiro Photography.

What does 'yoga' mean to you?

 In my eight years practicing and two years teaching, I've come to discover yoga is about union. Unifying the body, mind, spirit. Uniting the breath with movement. Showing up together as a collective, empowered community.

 Yoga means uniting forces with other like-minded, high-vibration, compassionate humans and spreading love and kindness out into the world. Yoga is about learning to love more, feel more, and experience life more fully.

 So with those things in mind, I recently launched a project with Respiro Photography and Sac Sierra Yoga where I'll be blogging about seva, or selfless service, and all the local Sacramento yoga studios where you can take free yoga classes.

 I want to get out into new spaces, talk to yogis I've never met, learn from the amazing teachers in my local community, and say thank you.
 

As an added and incredible BONUS, Brynna of Respiro Photography is also giving back to our community by offering one lucky yoga student or teacher a free photo shoot this summer. During our travels around the area and our visits to local classes, we'll be talking to yogis to try and find someone who could benefit from having head shots taken, so if you might be that person, feel free to email me (aliveinthefire at gmail dot com) and I'll send you the application.
Photo  by Brynna Bryant of Respiro Photography.

Sacramento Seva Yoga: Yoga Reclaimed

My second stop on the tour was Yoga Reclaimed in Auburn. Full disclosure: in January, I started teaching the Tuesday and Thursday noon classes at Reclaimed...so you could say my deep love and appreciation of this studio is a somewhat biased perspective on the space :) But let me just say that even though I'm on staff, and therefore not necessarily a 'neutral' point of view, I'd still love to tell you about Reclaimed's free community class and believe it definitely belongs on the Sacramento Seva list.

 The Saturday morning community yoga class at Reclaimed is a truly unique and wonderful experience. Studio owner Ryan Bailey teaches an upbeat, inspiring, and challenging 90-minute balance class. To me it feels like a cross between a sacred kirtan gathering and a dance party you'd have with friends-- the music is loud, the energy is intense, and the yogis all around you are working really hard, so you feel motivated and encouraged. 

 The space has the energy of transformation. You leave the studio feeling a lot different than when you arrived -- sweatier, more lighthearted, and more connected. 

Vibe of the space: Sacred, grounded, authentic (and during class, fierce)

 Favorite moments from class: I loved immediately grounding and joining together as a community with the call-and-response chant to Ganesha. Very powerful mantra, and great drumming :)

 I also loved the intensity of the warm up sequence, and all the core work we did to get our bodies ready for twisting and backbending. Ryan teaches the kind of class where you can't run and hide from what's going on -- a lot is being asked of you, physically, and at the same time you have the opportunity to connect inwardly on an emotional and spiritual level. As he described it, it's like being at a buffet... you get to pick and choose what you want to eat, and you don't have to choose everything. And the poses that you do participate in, those are the ones to savor.

 My favorite moment was toward the end of class, when Ryan offered a profound reminder to become a witness to our own experiences. Not only on the mat, but also in our lives -- to be willing to step back for a second, see ourselves and our reactions for what they truly are, and to go from there.

 Ryan teaches yoga in an incredibly powerful, raw, and authentic way. He meets you right where you are, whether it's your first time rolling out a mat or you've been to his class for years. He acknowledges and sees his students, and he is willing to push you to be the best version of yourself. Thank you, Ryan, for sharing the love and devotion of Bhakti yoga!
Above photo by Adam Perron.

 Reasons I can't wait to come back: The community at Reclaimed is vibrant. The yogis here are open-minded and open-hearted, incredibly willing, and committed to their practice. The teachers bring their heart and soul each time they step into the room to teach, and often the classes are blessed by generous, mindful assistants too, meaning that your practice will be enhanced by touch and sometimes even a massage of your temples or feet during shavasana. Most days I leave the studio having hugged someone and/or laughed wholeheartedly, too, and that is a beautiful thing.

 Studio location: 530 Grass Valley Hwy, Auburn, CA 95603
Phone: (530) 305-9408
Seva (free) community class offerings: Saturdays from 9:30am-11 am
Photos  by Brynna Bryant of Respiro Photography.

At Yoga Reclaimed, all are welcome. Come kick off your shoes, roll out your mat, and dive right in!

Namaste.

Stay tuned for the next update in the Sacramento Seva Yoga series, and as always feel free to reach out to me with feedback or any questions.

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

Be On the Lookout for Miracles

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In the last 24 hours, I've been reminded three times to be on the lookout for miracles.

 Blessings are surrounding us all the time!

 The question is, are we paying close enough attention to notice them and allow them in?

 Yesterday I showed up at the yoga studio expecting to teach a class. Turns out, my friend and fellow teacher was there to teach, too. She mixed up the dates and was thinking that I needed a sub this week instead of next week. We laughed and both offered to let the other person teach the class.

 "I actually really need to practice," I told her. "You teach." 

 I felt relieved and grateful for the opportunity to fall into my practice and get a really sweaty class in. I was craving the opportunity to just breathe and move and be in my own practice. Plus, it was wonderful being alongside some of the students who I regularly teach, and instead experiencing the class with them. Yesterday's class was a surprise blessing just waiting for me... followed by another small miracle!

 My friend applied to teach at a new studio in our area, and she gave me all the details on what's required to audition and invited me to do the same. I sent in my info last night, and I'm scheduled to do an audition there in a few weeks.

Out of the blue, I was blessed with an opportunity to grow my teaching experiences and try something new. Between the upcoming audition and a class I taught today at an Aikido dojo, I'm feeling really grateful for the chance to be a part of different yoga communities all around this area of northern California.

 Then today, I went to Starbucks-- probably the last place I would expect to be reminded of miracles :)

 I was waiting in line for a good 10 minutes while the lady in front of me proceeded to make a series of strange requests to the people working there... she wanted her beans ground to a specific setting on their machine but she couldn't remember what number it was called... then she wanted to buy their caramel syrup which was backstock and not for sale... and no joke, when the woman working there told her she couldn't get it, she said, 'But I have to have it! This stuff is like my blood!' ... She was pretty out there :)

 Anyway, in the meantime, the other employee asked for my drink order, completed it, and brought it over to me, still waiting for the register to free up. He glanced over at me, nodded, and just motioned for me to leave. "Really?" I asked. "Are you sure?" He waved at me again, "Yes, don't worry about it," he said. And I left the store with a free coffee... 

 Synchronicity... the right timing... reminders to be patient... you just never know what miracles the day will bring.

 Sometimes all we have to do to receive blessings is show up. 

 Be willing. Be present. Release expectations.

Thank you, Universe, for these reminders.

The Real Yoga

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The great yogis have always caught our attention with these exquisite and difficult positions they put their bodies. These positions spark our curiosity, "Could I do that?" "That's so cool!" What is really amazing is what is going on that we cannot see. We usually don't realize the breath control, the mental fortitude, and the strength being exerted in flexible positions. But, if we think Yoga=Cool Poses or Yoga=Hot Body then we are completely missing the purpose of the practice. 😱 Yoga grabs your attention with the physical postures and through practice turns your heart to God. You realize that every single person, including yourself is a spark of the Divine. The real yoga is when you begin to treat every being as if they are Divine even in tough situations. You see everything with love. This is true yoga. 💖🙏🏼 #bereceptive
A photo posted by Alissa Kepas (@alissayoga) on

I just found this most amazing post on Instagram by Alissa Kepas (pictured above). I wanted to re-post it here because it is such a beautiful, heartfelt reminder of what yoga is truly about-- loving others, surrendering to the moment, and being receptive. Thank you, Alissa, for sharing this and for the reminder to re-think the definition of yoga as something more than just a physical practice.

 The great yogis have always caught our attention with these exquisite and difficult positions they put their bodies in. These positions spark our curiosity, and we think, "Could I do that?" or "That's so cool!"

 What is really amazing is what is going on that we cannot see.

 We don't usually realize the breath control, the mental fortitude, and the strength being exerted in flexible positions.

 But, if we think Yoga = Cool Poses or Yoga = Hot Body then we are completely missing the purpose of the practice.

 Yoga grabs your attention with the physical postures and through practice turns your heart to God.

 You realize that every single person, including yourself, is a spark of the Divine. The real yoga is when you begin to treat every being as if they are Divine even in tough situations. You see everything with love. This is true yoga.

 Be receptive.
Photo via Instagram.
You can find Alissa on Instagram as @alissayoga.

Rooting Down (Yogi Surprise September Review)

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Can you believe Autumn is almost here?!

I'm sitting here drinking the first cup of hot coffee I've had in ages, feeling grateful that the weather is starting to cool down :)

Today I received my awesome Yogi Surprise September box and the theme fits perfectly for this time of year: rooting and grounding down.

My favorites from this box are:
I also love that the box now includes a yoga sequence card with ideas for poses to help you get rooted down through the feet. If you're needing to get grounded, try this series of poses (photos included below):
  • Chair 
  • Warrior 1
  • Warrior 2
  • Triangle
  • Wide-Legged Forward Bend
  • Crane
GROUNDING SEQUENCE:
Chair Pose (Utkatasana)
Photo by Jobi Otso.

Warrior I (Virabhadrasana I)
Photo by Brynna Bryant.

Warrior II (Virabhadrasana II)
Photo by Mark Knight.


Triangle (Trikonasana)

Wide-Legged Forward Bend (Prasarita Padottanasana)
Photo by Justin Kral.

Crane Pose (Bakasana)
Photo by Jobi Otso.

May your start to fall be beautiful and inspired by a peaceful, grounded feeling in your body, mind and spirit!

Namaste.