5 Energizing Pranayama Techniques
"Each breath in is a new chance to let Life flow through you, to let go of resistance to the moment, to cultivate compassion for yourself and others."
Adapted from Michelle Margaret at Elephant Journal
A few months ago we filled you in on the point of pranayama, the beautiful practice of breathwork. Pranayama is a sanskrit word meaning extension of breath or life force. It is broken down into prana, meaning life force or vital energy, and yama, meaning control. Breathing is the essential key to yoga and even five minutes of pranayama creates immense focus and centering. Here are five energizing pranayama techniques!
1. Alternate Nostril Breath
Alternate Nostril Breathing is traditionally done in a seated, cross-legged meditation posture, though it’s fine to sit in a chair if you’re not comfortable on the floor. In either case, sit up with a tall spine and relaxed face and shoulders.
The mudra (hand position) is done with the right hand. Fold the index finger and middle finger down to touch the palm. Begin with the thumb lightly closing your right nostril. Inhale through the left nostril, to the count of four, six or eight. Hold the breath in for four, six or eight seconds. Then, lightly close your left nostril with your ring finger and release the thumb from your right nostril. Exhale through the right side. Inhale again through the right side. Retain the breath here in the middle only if you feel comfortable doing so. Exhale through the left.
That is one cycle.
To summarize: inhale left, exhale right, inhale right, exhale left. Optionally retain the inbreath in and the outbreath out. Continue for five cycles or more. You can work up to doing this breath exercise for five or more minutes at a time.
Alternate Nostril Breathing works like a charm to clear and calm the mind. It’s a terrific technique to incorporate at the beginning and/or end of your yoga session.
2. Bumblebee Breath
Use your fingertips to lightly cover your closed eyelids. Using your thumbs, close your ears. Inhale deeply through the nose and as you exhale, let out a long, low humming sound. With the eyes and ears closed, the hum will reverberate in your head and sound like a buzzing bee. Repeat three, four, or more times.
As you do this breath exercise, bring your inner gaze to the third eye, the point between your eyebrows. The Bumblebee Breath is purported to calm the mind and inspire new creative ideas. Next time you are feeling overstimulated or uninspired, give it a shot.
3. Dog Breath (a.k.a. Breath of Fire)
You need to get in touch with your inner child for this one. (It’s great for kids yoga, as is Bumblebee Breath.) For Dog Breath, pant like a dog, first through the open mouth. Then, close your mouth and continue the panting breath through the nose. Do two sets of thirty seconds each, pausing between the sets and taking deep breaths.
This technique brings oxygen to the brain and help you wake up and feel more alert.
4. Ocean Breath
“You and I are all as much continuous with the physical universe as a wave is continuous with the ocean.”
~ Alan Watts
Ocean breath is super simple and calming yet energizing. Take deep, slow, long, active inhales and let the exhale out naturally and passively. Close your eyes and notice how this creates a sound like the waves in the ocean.
5. Just Sit
“There is no success or failure, no great place you are going. You are “just sitting.” To wander, to obsess, to lust—you get a flavor of the mind, a direct meeting. Without acting on any of the thoughts, you get to see how they rise up and—if you’re lucky–pass away. Sometimes we get stuck. You get to observe the nature of being stuck.”
~ Natalie Goldberg
Simple breath awareness is an excellent meditation technique. As you breathe consciously through the nose, recall that this magnificent function has been with you since the moment of your birth and will be with you until your final exhale of this precious life.
Have any questions about Pranayama or all things “breath?” Feel free to contact us at info@yogalifestudios, or get in contact with our Exquisite Breath expert, Brittany Rudyck!
We Are Not Here to "Fix" Each Other
Adapted from Kate Bartolotaon
“If the world were merely seductive, that would be easy. If it were merely challenging, that would be no problem. But I arise in the morning torn between a desire to improve the world and a desire to enjoy the world. This makes it hard to plan the day.” ~ E.B. White
Most mornings as I wake up, a large part of my heart longs to save the world, to heal hurts, to fix people where they are broken.
Maybe I'm too sensitive. I think I was absent the day they taught how to do that whole “close your heart off” thing because I don’t seem to be able to do it.
When I was a child, I hated being in crowded places; being near so many people dealing with difficult emotions overwhelmed me. I was much happier curled up with a book.
As I got older, I found ways to deal with it, to deal with all of the emotions bouncing around from people, to deal with all of the anger, the sadness, the pain in the world. I drank. Experimented with drugs. And even used simpler things to push it away, to distance myself, to not feel all of the world’s pain. I needed to stop seeing it because the fact that I couldn't fix it hurt so much.
As I grew up, I sought out careers instinctively that afforded me the opportunity to help others. I taught. Volunteered in an AIDS hospice. Worked with Habitat for Humanity, Oxfam, Foodshare. Used my spare time from my jobs that paid the bills to do work that made a difference. Yet, it never seemed like enough; that drive to fix things was still there like a permanent ache in my chest.
When my vocation shifted toward health and healing and I entered massage school, I realized something striking and nearly quit. As I would touch people, I’d feel where they were hurting and it took my breath away. I could feel their brokenness stuck in their elbows that wanted to hug tightly to their sides. I could feel the shame in the small of their backs. I could feel the profound sadness stuck in their shoulders, tears that needed to melt away and be shed.
I didn’t think I could take it. How could I work on people day in and day out and feel their pain, yet live with the fact that I could never completely fix it?
It’s taken me years to realize this one true thing: We are not here to fix each other.
Recently, I was giving a friend an impromptu acupressure session. I would get to a spot on each of his arms, and the deep sadness I felt there made me get choked up and want to pull away. At the same time, it made me want to solve it, fix it, tell him why life was beautiful. Tell him not to be so sad. We talked about it, and he acknowledged what I noticed. I fumbled for something to say or do that would make it go away. Seeing someone I care about experience pain ripped me up inside, and I wanted to make it better.
But I couldn’t. I can’t. And more importantly, I shouldn’t. It isn’t for me to do.
We look at the drive to save the world as something noble or heroic, and maybe it is to a certain extent. We look at the idea of Tikkun Olam, or healing the world, and set out on a quest to save the world, but I think we often get it wrong.
I’ve been getting it wrong for years.
If I look at you and see your sadness, I can’t cover it or make it go away. I cannot fix you. There is no magical Utopia where everyone is happy and whole. But that isn’t the end of the story. This is the place where cynics give up hope and decide that all is futile.
But I’m not a cynic. I believe we are hard-wired to care for each other. It’s why we are here: If there was a place to get to where everyone was happy and whole, we’d stop making art. There would be no music. There would be nothing left to write about. It would be a flat, expressionless existence instead of the one precious life we have.
The struggle is where we find the beauty.
People aren’t problems to solve. It’s not my job to fix anyone, but to love them. The heart can stretch to hold all things - even the difficult things. When it breaks, the point is not to reach out to each other and patch it closed again, but instead to fill each other. We don’t need to pretend each other’s darkness doesn’t exist or push it away.
And so I’m done. I surrender. I’ll say to the world:
I am not a hero; I cannot fix you. I am not strong; I cannot save you. I am weak; I cannot melt the frozen, broken places in you. I am insufficient; I cannot heal your pain. But I have hope, because I can do much more than that.
I can love you.
We need to seek out people who do not want to fix us. We need to seek out those who want to love us unconditionally while we fix ourselves.
The Only 10 Guidelines You Need to Practice Yoga
Adapted from Hilary Phelps, MindBodyGreen
Whether you're just starting into your yoga practice or a seasoned veteran, it's nice to check in with a simple set of guidelines to remind yourself why you're practicing. Personally, I always like to remind my students that we call it just that: a PRACTICE! It is truly meant to be fun and simple and by no means perfect or stressful. Here's a list of guidelines to ensure the most enjoyable experience your mat can provide.
1. Arrive a few minutes before the start of class.
Give yourself enough time to select your space and get settled on your mat. If you're feeling rushed or stressed as you come into the studio just bring awareness to that and take some extra deep breaths.
2. Listen to your body.
Each and every yoga class is yours. The person on the next mat has a different life story, so make sure you do your class and not theirs. Beware of judgement and comparison, your practice will go exactly the way it was intended to!
3. Remember that every class is different & you're different in every class.
Every practice will be different and each time you arrive on your mat there will be new opportunities and challenges! That practice you had yesterday or last week is not the practice you may have today. I often find my mat is an indication of where I am in my day. If I'm scattered and distracted, it will show up in my practice.
4. Be present.
No phone, no computer, no mental grocery list making. This is your time. Enjoy it.
5. If you're new or have an injury, let the teacher know.
This awareness helps them teach as much as it helps you practice. Know your limits and stay within them. NEVER practice from a place of physical pain.
6. Have fun. It's just yoga!
Who cares if you fall? It makes no difference if you choose child's pose over downward dog. (Also, see #2 above.) Many poses share similar benefits so you don't need to force yourself into anything. By engaging in mindful breathing you are practicing yoga!
7. Smile.
This is your time. That's a really good feeling.
8. Focus on calming breaths.
There are some days where I lay down for the final relaxation and my mind is still racing. When this happens, I don’t get up and leave. Instead, I count my breaths in and my breaths out, each to a count of six. My mind isn’t completely still, but it’s better to focus on calming breaths than remind myself, over and over, of a task I have to complete later in the day.
9. Find a yoga style that you enjoy.
There are different types of yoga: heated, traditional, vigorous, and restorative. One class will hold a pose longer, building strength, while others flow through a sequence quickly, elevating your heart rate. Find one that you enjoy or that perfect weekly mix. It's about consistency, not style.
10. If you don't like one style of yoga or you don't click with a certain teacher, find another one.
There truly is a practice for everyone. Each teacher is unique, with a distinct teaching style, voice and practice. For me, yoga channels my busy mind and allows me to tap in under my skin. I leave feeling renewed, inspired and connected. When I practice with my regular teachers these outcomes are the most apparent because they guide me so effortlessly.
From contentment unsurpassed happiness is obtained.
Patanjali's Sutra 2.42
Keep practicing, keep smiling, keep ON!
35 Day Yoga Tour Challenge: Tips and Tricks
With our next 35 Day Yoga Tour Challenge kicking off on February 17, we wanted to share some tips and tricks to not only ready you for this amazing undertaking, but to ensure you get the most out of it! You can learn all about the challenge here but essentially by signing up at Yogalife Studios South or North you are committing to completing 30 classes in 35 days. 10 out of 30 classes have to be Non-Hot Flow style classes and workshops count for 2 (there's your first hot tip!)
We want you to see what we have to offer; to get out of your comfort zone... or maybe more in it with a restore and renew class; to explore different styles and teachers while submerging yourself in your practice.
If you've never done a yoga challenge before it can seem a little daunting but it's all about intention and integrity (and maybe a little time management!) Know that you deserve a daily practice and the benefits show up almost immediately. It becomes this thing that you crave... you NEED! To commit an hour to yourself (almost) every day is a simple, beautiful gift.
TIP 1: SET AN INTENTION FOR YOUR CHALLENGE:
Know why you're on your mat.
Connect with that purpose every time you arrive.
Mindfully choose how you are using your energy.
Feel guided by your own fire.
find more info on intention here!
Every Yogalifer wants to support you in this journey. We have all completed challenges of our own and thrive off seeing others come down this path. You will get to know us from our classes, workshops and interactions around the studio. In yoga we call this KULA... community!
TIP TWO: LET EVERYONE AROUND YOU KNOW YOUR GOALS
Reach out to your instructors and fellow yogis.
Share your intention and goals for the challenge.
Connect with fellow yogis to make yoga dates.
Celebrate your excitement with EVERYONE!
As you get into the groove of this near-daily commitment, make sure you are taking the proper steps to stay healthy, rested and hydrated. We are offering a juice cleanse option along with the challenge; an amazing way to compliment your practice and heighten your health. In general, staying hydrated and choosing to practice without pain are two of the most important things you can do... always!
TIP THREE: TAKE CARE OF YOURSELF NO MATTER WHAT
Always listen to your body and choose rest (in your practice AND life) when you need it.
Drink water like it's going out of style.
Eat clean! Honour your body and give yourself the upper hand for this challenge.
Educate yourself on your options: juicing, vitamins, cleanses.
I'll never forget my first 30 day hot yoga challenge... there were days that I couldn't fathom leaving my bed, let alone PRACTICING! So those days I would take all the child's poses I needed, an early savasana, and made sure I communicated to my instructor that I would be that girl who looked half asleep but was definitely breathing. I was forced out of my comfort zone because I had made a commitment to myself. There was no bowing out for me and holy heck did it pay off. I think it was around day 9 that I actually saw colours brighter... stuff tasted better, sounded better, made more sense and fed me in ways I never knew imaginable. The best part of the whole thing...? I DID IT!
Once you're in it, you're IN IT.
We can't wait to see all your beautiful faces in our classes, filling up our hallways and our ears with your excitement and intention. If you have any questions or hesitations around this commitment, drop us a line! info@yogalifestudios.ca
“Be a lamp to yourself. Be your own confidence. Hold on to the truth within yourself as to the only truth.” ~ Buddha
Self-Love Revolution!!! Eliminate This Word From Your Vocbulary!
These are statements we often hear throughout the year from friends and family:
I should attend that function tonight.
I should feel more excited to see my partner.
I should feel happier over the holidays.
I should spend more time practicing mindfulness.
I should eat better foods.
You can probably discern the common word: should. As soon as a "should statement," is made, it signals that someone is suffering from an externally imposed expectation, and inevitably comparing her or himself to a cultural ideal of "good" or "right" behavior.
Let's take the statement: I should feel more excited to see my partner. We carry a cultural idea that says that if you're away from your partner and not pining for him or her, it's an indication that something is wrong or missing from the relationship. Our minds then go to: I'm not in love enough, or I'm with the wrong person, and the anxious spiral begins.
But you can see that the anxiety originates from a "should" statement, which, again, in an indicator that you're holding yourself to an external standard of "right" feelings or behaviour. There are no right feelings in relationships; there is only what works for the two of you.
Let's explore another "should" statement: I should spend more time practicing mindfulness. While mindfulness is proven to increase well-being, if you're practicing mindfulness because you "should" do it and not because you truly want to do it, you'll quickly find the practice dwindling away into a sea of self-created resentment as you resist what's good for you because you now feel controlled by your own externally imposed requirements for being a "better" person!
Since so many people grew up listening to a litany of rules, when the word "should" infiltrates into your own running commentary, you will likely respond to yourself the same way you responded to your well-meaning caregivers and authority figures: with resistance (since no one want to feel controlled).
And yet another "should" statement: I should attend that function tonight. A few weeks ago, a friend of mine was invited to a holiday function at her husband's company. She hadn't had a day off from work in weeks and she was exhausted, but she felt obligated to attend because she knew it was expected and her husband would feel disappointed if she declined. "I just want to go home and have a hot bath," she told me. "
So why don't you?" I asked. "That's clearly what you really want to do."
But her sense of should-derived guilt overrode her heart's desire and she ended up attending the event, then picking a fight with her husband on the way home (I imagine this sounds familiar to many of you). Since she wasn't able to find a way to attend with true good will, I'm sure her husband would have preferred to deal with his own disappointment rather than spend the evening with a wife who didn't want to be there.
Can you imagine how much more lovingly she would have received her husband when he returned home had she spent the evening lovingly attending to her own needs?
What's essential to understand is that actions derived from "shoulds" aren't loving to anyone.
Since my friend attended the function because she was trying to be a "good" wife, she was betraying not only herself but also her partner. Now, this isn't to say that there aren't times when we do need to assess the greater good and put our individual needs aside—especially in marriage—but when we repeatedly ignore our "inner no" to please others, the results are ultimately disastrous.
To heal from the addiction to should, start to notice how often the word populates your self-talk, and then notice how you feel inside when you fall prey to believing the should statement. When you hear the word should, ask, What would be most loving to myself and others right now?
Then listen closely for the answer.
The Hype About Cleansing
Guest Post from Bianca Osbourne of Vitality Kitchen.
Have you ever wondered what all the hype is about cleansing? Or if it’s right for you? The craze seems to have swept the world, but it begs the question, why cleanse?
Truthfully, the human body is a well-oiled machine, that can do a great many things, including cleanse itself; but this is in a perfect world. With environmental factors such as pollution, lifestyle factors like our diet and the act of just being our bodies lose their ability to cleanse effectively; which leaves us feeling sluggish, foggy and desperately trying to shed weight. Which is why the human body benefits so greatly from cleansing.
What’s In It For Me, You Ask?
The health benefits of cleansing are so profound, in the form of glowing skin, lustrous hair and boundless energy- seriously; and if weight loss is your quest, this is also likely to occur. Usually whatever you need to balance out in your body will occur; that’s the beauty of cleansing, it allows the body to do what it is able to naturally do, uninterrupted. Some people lose weight, while others simply maintain. It all depends on what your body needs. When we get the proper nutrition, our system operates fully and this contributes to better overall functionality. Simply put, we feel better.
The main idea behind juice cleansing, in particular, is the internal systems become cleansed and the digestive system gets a much-needed break. As a result of this, we clean out the colon and intestines, which is the storehouse for much bacteria (good and bad) which may be blocking the immune system or causing other ill effects.
Who Isn’t Suited To Cleansing…
With that being said, not everyone is suited to juice cleansing, certainly if you live with diabetes. Diabetes is a blood sugar disorder, and juices are fruits and vegetables with the fibre removed; and despite how amazing the contents of the juice are, without the fibre, this can send blood sugar sailing- not good! Smoothie cleanses are best suited to diabetics, because we leave all the fibre in; and, although, the aforementioned digestive rest is not achieved, the digestive system gets a super sweep, that will unblock ANY block that’s getting you down!
Juice cleanses are also poorly suited to those with intensely physical lifestyles; fibre gives your body matter to use as energy, without it you simply cannot meet the demands you place on your body. Which is why a NOURISH cleanse is best for you. A NOURISH cleanse is comprised of juice, smoothies, soups and salads; and like a smoothie cleanse, this will give your digestive system a swift kick in the you-know-what!
Yoga and Cleansing
In the ancient yogic tradition, you can find texts of yogis performing kriyas and fasting to attain a level of subtle energy and clarity to enter deeper into meditation and connect with the Source more deeply.
A powerful way we can recreate such an experience for ourselves in modern times is through a cleanse- juice, smoothie or nourish.
So Yogalife and I would like to invite you to enhance your 30in35 yoga challenge experience with a Vitality Kitchen cleanse and feel for yourself the synergy between yoga and cleansing.
You will have the choice of joining the fun at the South Edmonton Yogalife studio or the North Edmonton Yogalife studio, starting at Yogalife South on February 24th and alternating each studio for the duration of the challenge. There is a maximum of 10 participants per studio per week, so don’t miss out!
What’s Included:
- An opening information circle led by me Bianca Osbourne, detailing the importance of cleansing the body, and how to do it effectively.
- 10% off a 3,4 or 5 day Vitality Kitchen cleanse of your choice
- Support from yours truly, Chef and Culinary Nutrition Expert of the Vitality Kitchen, Bianca Osbourne.
I look forward to being your guide! For more information about cleansing, check out my “Why Cleanse” video here; or visit my website for more information about my cleansing programs and me! www.thevitalitykitchen.ca
Guatemala Retreat
SOLD OUT.
Stay tuned for our next retreat!
Join us in the beautiful land of Guatemala in Lake Atitlan, where the weather is hot and the scenery is gorgeous for a 7 day yoga retreat. From April 22nd to the 29th, enjoy an unforgettable adventure with a group of yogis from your community led by Graham & Sara.
We warmly invite you to join Sara, Graham, and many other warm souls on the tropical shores of Lake Atitlan, Guatemala, for a week of diverse yoga, delicious organic cuisine, and a chance to re-ground into that which shines brightest within you. With 2 daily classes, and a wealth of optional activities such as volcanic hikes, kayaking, excursions to local markets & tucked away hot springs, or even just some well deserved rest in a hammock with a breathtaking sunset view, we know you'll cherish the memories, nourishment & insights of this experience long after it's over.
Have a look at where we'll be staying, off the beaten path (& only accessible by boat), at http://islaverdeatitlan.com
Come to the Retreat info sessions to learn more!
Yogalife South | February 4th at 7pm
Yogalife North | February 15th at 3:30pm CANCELLED
Guatemala Retreat from Yogalife Studios on Vimeo.
How Yoga Broke Me Open - And Revealed a Beautiful Mess
They say there’s beauty in chaos.
When some people look at a Jackson Pollock work, they see pandemonium. It might seem like a turbulent, splattered mess of paint. It might even throw off your equilibrium.
Just think what a great ad it would make for a yoga studio:
“Two Weeks Of Unlimited Yoga! Come Untangle Your Hideous Guts For Only $40! It's unlimited!”
I find it weirdly comforting, this abstract expression of mental instability, overwhelming fear, sadness and alcoholism. All of which many have experienced (remember, that you are NOT alone). It’s a dance with the devil, a sexy mess of paint and emotions run amok and pain. It’s mass hysteria.
There’s honesty there. And the truth can break your heart, more so than a photo of a hot yoga chick posing on a desert rock while the warm wind is giving lift to layers of bedazzled chiffon. Those photos are gorgeous, but I just can’t relate… I’m pretty much never in Virabhadrasana III in a pasture, with a majestic sky behind me. At sunrise. Hair flowing, like a river.
It just ain’t that pretty sometimes.
We all have a dark side. We all wear masks.
The power of yoga can be just as intense and earth shaking, like a nervous breakdown. It comes in like a lion, roaring it’s head off, resistant, over-caffeinated and on the war path toward some Advil and an epsom salt bath after too many Chaturangas.
It’s more than being able to bend down and touch your toes. It’s better than a boatful of chocolate, and it rules the school, like a Pink Lady. It’s cunning, in a good way. It’ll break your neuroses down, kick ‘em around like a hacky sack and it’ll build you back up. And in that vulnerable space in between, that’s when things really start to get interesting.
At first, you’re thinking: why am I so oversensitive lately? What is going on here? I thought yoga was supposed to be funner…can’t I just get high?
Before long: This sucks! Where did I go wrong in life? And right before the breakthrough: F*?$! I hate doing stuff that’s good for me! How late is that hot dog truck outside open? But there’s a method to the madness. Yoga will incessantly nag you and nag you and nag you, until you realize you’re happier, more connected to others and less of a maniacal, self-centered freak.
After a lifetime of always being on the outside looking in, I can tell you that before long, if you stick with your practice, something starts to shift.
It can be subtle. Picture yourself on your mat, breathing and sweating for at least an hour. By the time you’re in your hip opener, you’re bowing your head down toward something you really don’t understand, but you know it’s there, inside and all around. Somewhere, in a place between heaven and earth, there’s a sweet ocean of liquid light moving with you and through you. Beckoned by the moon, that ocean tide rises and falls and tangos with the watery gods. And yoga goes out like a lamb.
The pose is never just a pose, just like it’s not just paint drippings, now is it? There’s always a bigger picture.
Ask anyone who’s taken a Rorschach Test or has been in a deep conversation with someone with a Psychology Degree.
There are those awful parts inside all of us that are probably much better off buried in an unmarked grave, where they belong. Sometimes it’s just too scary and confrontational to deal with. Cry over it, shake your fist in the air, have a good old-fashioned temper tantrum. And in the end, embrace it. There’s nothing to be afraid of, really. Look up. There’s a spectacular view from that precarious perch where you can let yourself fall apart, and ultimately find yourself.
I remember the words of my teacher: practice no matter what.
For those of you who have experienced this, I imagine you remember exactly where you were in that moment. The moment, between the gap, when you felt the shift.
In 2006, Jackson Pollock’s No. 5, 1948 sold for $140,000,000. Count the zeros. That makes it the most expensive painting in the world. Damn, it pays to let it all bleed.
We are almost into February. New Years and those brand new resolutions are gone. Let go of regret and all those bad decisions. Be vulnerable, get down and get dirty. Don’t worry, the practice will pick you up and put you back together. There’s real, unshakable love out there.
Tell the people in your life how much you love them. Go crazy, run through the sprinklers, laugh like a maniac and be willing to make mistakes, tons of them. That’s what makes the masterpiece.
Roasted Cauliflower & Quinoa
Inspired to create some nourishment in my life and to have a healthy lunch after a 5 day juice cleanse.
Hi, my name is Caren and I don't cook. Or I hardly ever do anyway. I am the type to whip a salad together or I have very wonderful amazing friends who keep me fed. But there have been some shifts in life and there's so much inspiration in this world to keep us thriving and moving forward. So here's one step for me... Made a quick lunch today and it was delicious! Just wanted to share...
Roasted Cauliflower & Quinoa.
You'll need.
- 1 head of cauliflower
- salt & pepper
- half a lemon
- balsamic vinegar
- a cup of quinoa or more if you want
To cook.
1. Preheat oven to 400F.
2. Break the cauliflower into florets and spread them onto a baking sheet or pan.
3. Squeeze lemon juice and add salt and pepper all over, option to drizzle olive oil as well.
4. Throw it in the oven for about 15 minutes or until starting to brown.
5. Boil quinoa in a pot and let the water be soaked up into the grains.
Once everything is ready, plate it and drizzle balsamic vinegar on top. Et Voila, c'est fini.
Easiest and most delicious thing I've made and it took me no time at all!
Enjoy : )
How-To: Full Vinyasa Flow
How To: Full Vinyasa Flow from Yogalife Studios on Vimeo.
- Step 1: From downward facing dog, bring yourself forward into a plank position on an inhale breath. Shoulders over the wrists, legs strong and straight, core engaged. Be sure not to collapse through your low back.
- Step 2: On the exhale, lower yourself to chaturanga, keeping the elbows hugging into the side ribs, bring your upper arms parallel to the floor while maintaining the strength in your legs and core
- Step 3: On the inhale lift into upward facing dog, rooting down through the tops of the feet, lift your chest by straightening through the arms, sliding the shoulders back to open the heart.
- Step 4: On the exhale, tuck your toes under and move back into downward facing dog.
A Bit About Vinyasa Yoga...
adapted from Shiva Rea/Yoga Journal
Vinyasa yoga teaches us to cultivate an awareness that links each action to the next—on the mat and in our lives.
Like rhythms in nature, a beautiful dance, or the notes of your favourite song, the sequence of vinyasa unfolds with harmony and intelligence. The progression and interconnectedness between movement and breath coordinates in such a way that you inherently move through your meditation (and it moves through you).
"Vinyasa" is derived from the Sanskrit term nyasa, which means "to place," and the prefix vi, "in a special way"
Yogalife Studios offer specific Vinyasa Flow classes or you can find this style of yoga presented in many of our flow classes. To learn more about specific classes click here!
How Being Mindful Can Help You Stick With Your Goals or Resolutions
Adapted from Angela Mulholland from CTVNews.ca.
If New Year’s resolutions are notorious for one thing it’s that they’re easy to break. Our resolve to eat healthier gets thrown by the wayside when we are stressed by work or home life. Our plans to go for more walks are pushed aside when more important matters compete for our time. Ahhh, time.
It's always about not having enough time. Some days I imagine that is entirely true. Most other days it's the easy excuse, especially since we all are allotted the same number of hours in a day.
Of course children, shift work, family, etc. may get in the way. However, taking more time for yourself isn't selfish. Again, it is NOT selfish. You need to love yourself enough to realize that you can take even an hour for yourself in a day.
If you are always giving to others and do not receive in like kind (or even close to it), eventually your mind and body cannot keep up.
Often by the time March 1 rolls around (or February 1st - and it has been stated that after just one week, 20% of people have already given up on their "resolution") - we’re left wondering how we’ve managed to fall back into our old habits.
Breaking habits is never easy because, by their nature, they are ingrained in us until they have become automatic reflexes. It’s easy to mindlessly reach for snacks when we're bored, or sit down after dinner rather than go for a walk if that‘s how we‘ve done things for years. My wife and I just recently watched the following documentary on Doc Zone - (http://www.cbc.ca/doczone/episodes/slaves-to-habit). If you have some time, it has some interesting insights on habits/addiction. Three main people are sited: habitual eaters, habitual smokers, and habitual shoppers. All groups are border-lining on possible addiction.
Perhaps the key to ending unhealthy habits is developing a skill called mindfulness.
What exactly is mindfulness?
To psychologists, mindfulness means being fully aware of what is happening at this very moment. One of the ways of maintaining this awareness is through mindful meditation, or mindful practicing (of which our studio offers a quite a few classes).
In practical terms, mindfulness meditation involves sitting quietly and focusing the mind on one thing -- often the feel or sound of one’s breath. Then, as thoughts enter the mind, the idea is to take notice of the thoughts but not react to them; simply return the focus to the breath.
On the surface, it’s a simple technique; but it’s a skill that takes time to learn. Yet once mastered, mindfulness can have powerful effects, as a growing number of studies show.
Research over the last several years has found mindfulness meditation can help with depression by turning off the negative self-talk that often starts the spiral into deeper depression. Other studies have shown it can help with chronic pain and anxiety disorders.
Those who regularly practise mindfulness say it does more than just relax them during the meditation itself; over time, they begin transferring the mindfulness technique of “quieting the mind” into their thought processes throughout the day.
Sarah Housser is a psychotherapist who teaches mindfulness techniques to those with depression and anxiety at The Mindfulness Clinic in Toronto. "People often ask, 'Okay, I'm going to follow my breath and then that's supposed to make me less depressed? What's the connection?'" She explains that mindfulness forces us to be aware of what’s happening right now, to fully experience the moment -- and not judge it.
While that sounds simple enough, it’s not easy to do, particularly when our minds are used to multitasking or focusing on several things at once.
"Usually, our minds are worrying about the future or the past, or criticizing something or wanting something or judging something," she says. "But what that means is we’re not really awake to the moments of our life. We’re just getting ready for the next thing. Instead of enjoying what we're eating, for example, we're thinking about what we're going to do after we eat. And we miss a lot.”
By focusing only on this moment right now, Housser says it gives our minds a chance to take a break and reset themselves.
"It's like de-fragmenting the computer or tuning an instrument; it just kind of settles you back to something that is more real -- so that those moments carry on,” she says.
Ending negative self-talk often key
Mindfulness also urges us not to react to thoughts that enter the mind during a meditation. When thoughts begin to creep in and distract, instead of getting irritated, the idea is to simply notice the thoughts, send them away gently and re-focus on the breath.
With enough practice, this ability not to judge or react to intruding thoughts becomes a habit in itself.
Housser explains that many of us, especially those with depression or anxiety, have a loop of negative self-talk playing in our heads -- even when many of the worries are neither helpful nor even true. PLEASE remember, it does not have to be PERFECT. There are glimmers of perfection in everything, but your changes should not, and cannot be in pursuit of perfection. Since we are always in progress of growing and changing, there is really no endpoint (much like your yoga practice). So give yourself a break!
"So mindfulness is a way to come back. We can say to ourselves, 'You don't need to fix everything'," she says.
"The concept I like to think about is that the mind is going to pump thoughts the way the heart pumps blood. We can't stop our thoughts. We just don't need to take all of them so seriously. They're just thoughts and they're constantly changing."
Learning to use mindfulness to slow the mind, to take notice and appreciate each moment, and to recalibrate when we are over-reacting to thoughts are all skills that can take a little time to master, Housser says.
Self-awareness as a way to shift habits
When it comes to New Year’s resolutions -- which are often about habits -- the first step is awareness of our habits and what compels us to slip back into them (again, watch the Doc Zone) . The next step is convincing ourselves to resist that urge.
Housser says mindfulness can help with both.
“People can use mindfulness as a way to shift habits because what you're learning is the ability to notice a sensation or a desire, and to just sit with those sensations without reacting to them. If you just sit with the sensations long enough, they will pass,” she says. I have heard it is for as little as 5 minutes, but again, the documentary goes even further.
Mindfulness can also help when we fall off the resolution wagon by reminding us not to beat ourselves up over our misstep and by renewing the resolve to try again. A key principle of mindfulness meditation involves acceptance. When the mind wanders during a meditation, the key is to accept that it will. As Housser says, that’s just what the mind does -- just as the heart pumps blood.
“Instead of judging yourself, the instruction is just to bring yourself back to the present. The same is true with making goals for change,” she says.
“You can try and promise to go the gym more often. But if you find after a time that you've fallen away, you can just start again if you let go of the judging story of: 'Oh God, here I go again, failing at this.' Instead you can say: ‘Okay, I've kind of lost my way with my goal. But I can just begin again,’ ” she says.
“What you'll find is what you get is more time. If you’re really awake moment to moment, you get to have each moment of your life instead of missing most of them.
“It’s about waking up to your life.”
Pose of the Month: CHATURANGA DANDASANA
Yogalife Studios are so thrilled to see all these yogis, new and old, hitting their mats like it's going out of style. Whether you're new to the practice or a seasoned vet, chaturanga dandasana (or low plank/push-up) is one of those tricky poses that is easily done incorrectly. Why? BECAUSE IT'S HARD!
This pose takes strength, breath, alignment and ZERO ego. It is truly one of those poses that you need to master the modified version before attempting to move on. Your shoulders will thank you!
Here are some tips to keep your chaturanga strong and healthy:
Remember...
- In order to do the full version of the pose, you must have sufficient arm, shoulder, and abdominal strength. These parts work together in a complicated way to create the perfect alignment here.
- If you don't have the strength to do the full version of this pose, do it from your knees! Let go of the ego and listen to your body.
- Hands under elbows
- Elbows under shoulders
- Abdominals and low ribs pulled in; core engaged
- Thighs pushing up
- Heels pushing back
- Hug all your muscles into the midline of the body
- Roll WAY forward on your toes. Even more than you think you should. (This ensures you will lower down with your arms in a 90° angle.)
- Now begin to lower down until your arms form a 90° angle and stop just at that point.
- Keep your core VERY engaged just as in plank—abdominals and ribs really pulled in
- HUG your elbows into the sides of your body
- Keep the tops of your shoulders pulled back away from your ears and pointing straight forward, not drooping down.
- Imagine that you’re trying to make your clavicles SMILE. In other words, broaden through the chest. “Smile your clavicles”.
Adapted from Mind Body Green
Recipes by Sarah Gardner: Curried Lentil and Quinoa Soup
Curried Lentil and Quinoa Soup
This spicy soup is perfect for spending a cozy night at home away from the cold winter nights. This recipe makes a huge amount of soup so it can easily be halved or you can freeze some and save it for later. Of course, if you’re not a fan of spice you can always leave out the chilli peppers, use less or for extra spice add another one! You can use canned tomatoes for convenience sake and leave out any of the veggies or add anything extra that you may enjoy.
Ingredients
1 tbsp Oil 1 Chopped Onion, Chopped 4 Cups Rainbow Carrots, Chopped 4 Celery Stalks, Chopped 4 Large Tomatoes, Diced 4 Potatoes, Chopped (with or without the skin) 6 Cups Stock or Water 2 Cups Lentils (any colour) 1 ½ Cups Quinoa (any color) 2 tbsp Cilantro, Roughly Chopped 1 tbsp Garlic, Minced 1 tbsp Ginger, Peeled and Chopped 2 tbsp Curry Powder 2 Red Chillies, Finely Chopped
Directions
- Sauté your onions, carrots, potatoes, and celery in oil in a large pot. Allow to cook for a couple of minutes and then add the garlic and ginger. Continue to sauté until the onions become translucent and the veggies begin to somewhat soften up.
- Add the stock to the pot and bring to a boil. Once it begins to boil add your curry powder and chillies, turn heat down to a low simmer and cover.
- Cook until the veggies have reached your desired level of firmness (I like mine soft but with a bit of crunch) and then add the cilantro, quinoa and lentils.
- Cover and continue to let the soup simmer until the lentils and quinoa are cooked (about 15 minutes). Serve hot! Soup can also be garnished with extra cilantro and a spoonful of sour cream.
A Few Nutritional Notes:
Rainbow Carrots:
- You're probably wondering why I use rainbow carrots instead of just regular ones. While regular orange carrots are great - full of vitamin A and good for the health of our eyes - each of the differently coloured carrots offers its own unique benefits. The red ones are full of lycopene which is good for our cardiovascular health and helps protect against certain cancers, yellow has extra nutrients for our eyes, and purple are packed with antioxidants! I find these carrots weekly at the farmer's market.
Quinoa:
- Very high in protein (it contains all nine essential amino acids our bodies need) so it makes a great vegetarian substitute for meat – especially since it’s cholesterol-free and low-fat.
- It’s gluten free.
- It’s a good source of iron, fibre, riboflavin (a member of the B-vitamin family and has been recently shown to reduce migraines) and magnesium (which is good for your cardiovascular health as it helps to control blood sugar levels).
Lentils:
- High in fibre which helps reduce blood cholesterol and maintain steady blood sugar levels which in turn is good for your heart.
- They're full of folate (also good for your heart and reducing your risk of heart disease) and magnesium (again, good for the heart and helps ward off migraines).
- This is a great source of protein for vegans and vegetarians; lentils contain the third highest levels of protein in any legume or nut.
- Because of the high fibre, iron, and protein content, lentils will promote a sustained, slow-burning energy level instead of giving you an "energy rush."
200 Hour Vinyasa Flow Foundational Teacher Training
Teacher Training Information Session from Yogalife Studios on Vimeo.
Yogalifers Brandon and Brittany talk about our upcoming teacher training offered in May and the two info sessions leading up to the training. Whether you aspire to teach yoga, or are simply looking to deepen your practice, a yoga teacher training is an incredible learning experience that will change the way you look at yoga and yourself.
January 25, 6-8pm at Yogalife Studios South February 1, 6-8pm at Yogalife Studios North
How to Actually Change
Adapted from Dr. Frank Lipman and Laurie Gerber
Why is it that people find it so hard to make change? Well, the physical aspect of changing a habit of course, but most of us have proven we can break a bad habit when the stakes are high enough. The problem, we’ve found, is mostly in our heads!
You’ve got to believe it to see it!
It has been found that people often don’t believe that change is possible. And that’s because they are stuck in the same actions-thoughts-feelings-actions loop, but they don’t know it. For example, you have a bad conversation with someone, then you feel sorry for yourself and disappointed and you pick up a cookie and eat it (thinking it will make you feel better). Soon after that, you have another thought like “I have no self-control” and that is followed by another feeling, regret. Here comes the next action: “Might as well have some ice cream.” From there, the thoughts and feelings get even worse.
The problem is that nobody is tracing their actions back to their thoughts. Everyone is waiting to “feel like” eating healthy, in order to start taking the right actions. That could take a very long time.
How to Catch Your Thoughts
Thoughts are mighty elusive but they aren’t uncatchable if you are on a mission. Remember, if you can separate yourself from your thoughts, you’ll gain an amazing power in your life. We do a very specific exercise with clients to help them log and analyze their thought patterns. There is no substitute for writing things down. The awareness causes startling results.
Most people find they only have a handful of really negative thought themes, and once they are clearly nailed, better logic is easier to apply.
You can make a game of catching your most common patterns in action - becoming a warrior for inner peace!
Is Thought Tracking Enough?
No. And that’s because even if we can see the mechanism, it’s still hard to stop it. However, like I said above, when the stakes are high enough , we can often change. Unfortunately, we don’t feel the true consequences of many of our poor health choices until it’s way too late.
We actually get used to feeling physically and emotionally uncomfortable, or even numb, and so we stop connecting the choices we make to the feelings we feel. But yet, we want to feel better. It doesn’t have to go on this way.
Think about what would happen if the natural consequences of poor choices were bigger and more immediate, if you gained 10lbs every time you, say, ate sugar, or got a severe migraine every time you stayed up past 11pm. You’d be way more careful than you are now. But the consequences for most of your poor choices are much more subtle and build up over time, so you don’t notice the harm, except for maybe how crappy you generally feel about yourself, but you don’t connect that to the individual choices. Remember that a little plus a little plus a little equals A LOT!!!
Choices and Self-Esteem
There is actually a hit on your self-esteem every time you make a choice that is not in alignment with your ideals for yourself. That’s what we do feel. But instead of connecting that to the choice we just made, we blame “something wrong with us,” or think someone else should have loved us more or done better with us, or we blame something wrong with the circumstances of life. We end up “feeling bad” but powerless at the same time. We never connect the self-doubt or icky feeling back to the simple action we took or didn’t take.
Making this connection helps inspire change and causes a great increase in self-confidence, if you do something about it.
What to Do About It?
Because the actual consequences of our choices are not so obvious to us, we recommend that our people design artificial ones. Devise the right actions to take for your health (we call them promises) and then the appropriate consequence to “owe” if you don’t fulfill the promise. For example, you could promise to get in 30 minutes of cardio every day or else no television that day. Or you could promise only two desserts a week or else you have to do your partner/kid/roommate’s chores for the next week. One client had to tell her parents every time she drank more alcohol than she planned. That handled that!
It sounds simple but it’s remarkably powerful.
Suddenly, with an annoying, imminent consequence looming, your brain becomes so much more intelligent about how to get your promises done. You start directing your thinking and your actions towards your dream, and of course, the yummy feelings follow.
Consequences are not punishments, and they should not be harmful or detrimental.
In fact, you can see how the examples above could actually be very helpful to relationships and other goals. Consequences can be creative and even funny (one client had to wear bunny ears the next day if she ate things that were not on her food plan) but they have to annoy you enough that you want to avoid them - they also do not need to be so extreme or demeaning. They are simply examples!
What if I know I won’t follow through?
Like any game, it has no integrity if you don’t follow the rules. But since most of us are capable of cheating, it really helps to have accountability. Left to our own devices or in a community of people who have the same negative thinking as we do, we don’t get very far with our dreams.
Find the people who want what you want for your health and hang with them.
If you don’t have a coach make promises to someone in your community and ask them to hold you to them for real. The accountability to change the cycle of thoughts, feelings and actions and bring forth your dream for your health rests with you, but having people to answer to makes it much more likely that you will succeed.
One of my favorite quotes on change...
Sometimes it's not enough to simply say, "I'm sorry." Sometimes you actually have to change.
3 Reasons Why You Need a Restorative Yoga Practice
Adapted from Mind Body Green
Restorative yoga has a wonderful way of allowing our entire physical body to relax. This practice is an “active relaxation” class where we purposely support the body in yoga postures with props so we can stimulate and relax the body towards balance. Muscle and joint tension melts away, the endocrine (governor of hormones) system will be restored and any residual stress in the nervous system washes away. We are left with better digestion, energy levels and a good overall sense of well being.
I asked the class to set an intention to focus on ahimsa during their practice that evening. I asked them to imagine, with every inhale, filling up with a bright light, or an energy, that represented non-violence and loving kindess. With every exhale I encouraged the class to release everything else that wasn’t serving them right then in that moment, to allow for focus and attention on ahimsa.
Yogalifer Emily McNicoll shares her personal insight on this nurturing practice:
"My passion around restorative yoga lies not only in helping people heal their body and mind but to provide a sacred experience in which they can shine a light on the shadowy sides of the self and ultimately feel more comfortable in their own skin."
Our upcoming "Rest & Restore" workshop, hosted by Emily, is full to the brim! If you would like to stay in the loop for the next workshop please email us at info@yogalifestudios.ca
How To: Modified Vinyasa Flow
Step 1: From downward facing dog, bring yourself forward into a plank position on an inhale breath. Shoulders over the wrists, legs strong and straight, core engaged. (*be sure not to collapse through your low back)
Step 2: On the exhale, lower your knees to the floor and un-tuck your toes. Keeping your elbows hugging into your side ribs, lower your chest, and then your hips to your mat.
Step 3: Using your core, inhale to lift your chest away from the floor hugging your shoulder blades together.
Step 4: Root down through your palms, and on the exhale, lift up onto your hands and knees, tuck your toes under and lift your hips back to downward facing dog.
Modified Vinyasa Flow from Yogalife Studios on Vimeo.
Cleanse You
As the seasons change, the days pass, and the moon waxes and wanes our bodies are continuously shifting along with these rhythms. Fall turns to winter and the transition period from Yang to Yin energy is complete; as we move into the utmost Yin time of year (winter), the body yearns for introspection and digestion of summer’s blossoming’s.
Winter is a time to move slowly and sink deep into the truth of what we really are.
Yogalifer Sarah Zanbeek believes in cleansing from a holistic sense: mind, body and soul. A typical cleanse may call for a week of refined habits but to really reach long-lasting goals this shift requires permanence. Cleansing is an everyday commitment, a shift in lifestyle. It is choosing to love yourself more than all of the temptations.
Join us January 12 at Yogalife Studios North from 1:30-4:30 to dive into this new path of health and awareness.
This is not your typical Cleanse workshop. The focus is upon cleansing the entire self; mind, body and spirit through the artful wisdom of Chinese Medicine Organ flow and knowledge of Yoga. To cleanse fully, we must focus on the body as a unit, each part affecting the whole. This workshop will include pranayama (breath techniques), dynamic asana (yoga postures), meditation, and journaling with the intention deeply rooted in cleansing and removing all obstacles that are blocking the body’s natural energetic flow. As some of you may know, the body’s energetic organs have an elegant rhythm to which they flow, as life happens around us, this energetic system can be left in disarray leading to a number of different pathologies.
Come move your body and breath to a yoga sequence designed to re-remind the body of its natural energetic circadian rhythm, ironing out all the kinks this life may have caused.
Cleanse You Workshop
Where. Yogalife Studios North
When. Sun, Jan 12 @ 1:30pm - 4:30pm
Recipes by Sarah Gardner: Granola
Granola
This nutrient and good-stuff-packed granola is great to have for breakfast or as a snack any time of day. I like to eat mine for breakfast with some plain Greek yogurt and honey, or as with almond milk in place of cereal.This recipe is extremely versatile as almost anything can be swapped out. The nuts, seeds, and dried fruits are what I just happened to pick up when creating my granola but you can change out any of them for something else, leave it out completely or change quantities. Other than the oats and bonding agents (oil, honey, and egg) this recipe is completely open to your own interpretation. Even the oil you use can be changed. Sometimes I use olive oil, sometimes I use coconut; any oil works! The possibilities are endless! Make sure that any unused wheat germ is stored in the refrigerator as it will quickly go rancid if left at room temperature.
Ingredients:
3 Cups Rolled Oats (not quick cook) 1 Cup Shredded Coconut (sweetened or unsweetened) ¼ Cup Chopped Cashews ¼ Cup Chopped Pistachios 2 tbsp Sunflower Seeds 1 tbsp Chia Seeds ½ tbsp Wheat Germ ½ tbsp Ground Flax Seed ¼ Cup Greek Yogurt Baking Chips ¼ Cup Dried Strawberries (finely chopped) ¼ Cup Dried Gogi Berries ¼ Cup Dried Kiwi (chopped) 1 Egg (slightly beaten with a fork) ½ Cup of Your Favourite Oil ½ Cup Honey 2 tsp Cinnamon
Directions
- Mix oats, coconut, cashews, pistachios, sunflower seeds, chia seeds, wheat germ, and flax seed in a large boil.
- Combine egg, oil, cinnamon, and honey and pour over oat mixture.
- Stir so that the oil mixture coats everything evenly and then spread out in an even layer on a baking pan.
- Bake at 350°F for 30 minutes or until granola is golden brown and appears dry. Make sure you stir the granola every 7 – 10 minutes so that it cooks evenly and nothing burns.
- Once the granola is done, remove it from the oven and let cool. Once it is cooled you can add your dried fruit and baking chips (don’t put the dried fruit in the oven, it will burn!!).
Store in an airtight container.
A Few Nutritional Notes:
Chia Seeds:
- Packed with fibre and therefore good for your digestive health.
- Full of omega-3s, calcium, manganese (good for your bones), phosphorus (for your bones and teeth), lots of protein, and antioxidants.
- Keeps blood sugar balanced and therefore you energy levels strong and steady.
Wheat Germ:
- Meant to nourish new plants as they are growing (it’s actually the embryo of the plant) so it’s full of nutrients.
- Full of b-vitamins which are important for brain chemistry and cardiovascular health.
- Lots of fibre and phystosterols which are good for your blood sugar levels and digestive health.
- Vitamin E which is good for your body’s cells, your brain, and preventing plaque build up in arteries.
- Lots of omega-3s and minerals your body needs to run properly.
Flax Seed:
- Ground flax seed is much easier for your body to digest than the whole seed which can pass through your digestive system in tact which means you won’t reap any of the benefits from the seed.
- Lots of omega-3s – the “good” fats that are good for your heart.
- Tons of antioxidants.
- Lots of fibre.
- The omega-3s and antioxidants have been linked to protecting against breast, prostate, and colon cancer.
New Years Quote
Today is the beginning of a new day. I have been given this day to use it as I will. I can waste it, or I can use it for good. What I do today is important, because I am exchanging a day of my life for it. When tomorrow comes, this day will be gone forever. In its place will be something I have left behind. It will be something good.
This is a quote that I read on New Years Day. It was speaking in generalities, but I have completely personalized it, and have decided to use it as my mantra for the year. I hope that is is a quote that may resonate with many of our students, in the pursuit of become higher versions of ourselves and giving back to the community.
-Brandon
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