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How Yoga Can Reduce Stress and Anxiety

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Yoga is a mind-frame exercise that mixes bodily poses, managed and systematic breathing, and meditation or rest. Yoga may also assist you with less pressure, decrease blood strain and decrease your coronary heart rate. And nearly every person can do it at ease and according to their time with the help of proper yoga teacher training. 

Some of the cream ways by which yoga can help you: 

● Relaxation 

Each yoga period ends with 5 to 10 minutes spent enjoying a corpse pose – savasana. While this enforced rest may be hard at first, ultimately it serves the cause of a complete turnover for each frame and mind. Savasana transitions you by feeling refreshed and geared up to fight strain for your everyday life. Yoga Nidra is an exercise that gives a possibility for a longer, deeper duration of rest and an advent to meditation, which also can be an amazing strain reducer. 

● Breath Control 

Pranayama, or breathwork, is a crucial part of any yoga exercise. At the very least, yoga will increase your attention and your awareness of the breath as a device for relaxing the body and enjoying the complete process. Although respiration is an involuntary act (you need to hold it to live), you could select to regulate or adjust the breath. 

● Clearing the Mind 

Our minds are continuously active, racing from one notion to another, spinning possible eventualities for the future, living on incidents from the beyond. All these thoughts and processes are tiring and stressful. 

Yoga gives numerous strategies for taming the monkey thoughts. One is the breathwork, as mentioned above. Each breath is tied inextricably to the existing moment; you aren’t breathing specifically in the past or the future, but basically now and only now. 

Focusing on every inhale and exhale to the exclusion of different minds is one manner to clean the thoughts, It is likewise a fundamental meditation technique. 

the benefits of online yoga teacher training

Does Yoga work? 

Active Body. Creative Mind. 

When researchers compared the results, they determined that yoga with the help of yoga teacher training can considerably decreased emotions of strain, anxiety, and depression. 

Another small study from 2017 determined that even one session and practice of hatha yoga turned extremely powerful and helped in lowering pressure from an acute mental stressor. A psychological or mental stressor is an occasion or event that activates an instant response, like a fight-or-flight reaction. 

Why Use Yoga as a Treatment for Anxiety? 

With the help of systematic research which is 

carried out through certified professionals, yoga therapy or as a remedy for tension or your anxiety is a secure and cheaper choice that humans can use over the long term. Yoga teacher training is extremely beneficial and important. 

While a historical practice, remarkably Patanjali’s eightfold machine or way of yoga carries many factors utilized in contemporary-day remedies for tension: cognitive reframing, behavioural recommendations, rest strategies targeted on breath regulation, mindfulness of sensory input, in addition to techniques for extra cognitive flexibility, awareness and downregulation of distress. 

There can be instances in which yoga may be implemented as a number one remedy in reaction to everyone’s anxiety disorders, however, in maximum instances, it’s the mixing of yoga with psychotherapy and pharmaceutical intervention that might extensively guide recovery. Breathing strategies especially provide a technique through which human beings can lessen their tension, permitting them to nicely interact with different healing practices. Along with fundamental moves and yogic rest strategies, those can effortlessly grow to be part of a big range of remedy pathways. 

Yoga poses will help you in reducing your stress and anxiety 

● Camel pose: Ustarasana or camel pose can assist you in freeing pressure and in enhancing blood flow inside the body. Improved blood circulation and movement lead to a higher supply of oxygen, which may be a recovery to your thoughts and body. 

● Bridge pose: Just like the camel pose, even the bridge pose or setup bandhasana can enhance blood movement withinside the body. It opens up the front of the backbone and heart, which in addition enables calming the thoughts and decreasing the pressure. 

● Butterfly pose: This is an easy and fundamental yoga posture that can stretch your internal thighs and groin. Perform the asana whilst retaining your backbone erect and it will help you in reducing your anxiety and may have a relaxing impact on your body. 

● Child’s pose: Also called balasana, this yoga pose is understood to be a calming and relaxing pose. It may have a rejuvenating impact on the body. The yoga pose also can be performed for retrieving comfort from your neck pain. 

● Corpse pose: This pose is one of the most famous yoga poses for easing strain, tension and decreasing despair symptoms. Shavasana is done or can be done at the closing or last pose of your yoga session. One also can meditate while doing this pose. It relaxes and recharges your body. 

Hence it is highly believed that yoga therapy can help you with stress, anxiety, and depression. Yoga is a mild workout that includes meditation and controlled, bodily movements. Yoga can relax your temper and amplify your ordinary experience of well-being.

The Art of Yoga Nidra – Its Practice & Benefits

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In today’s competitive world, the constant workload and hunger to succeed has induced the feelings of stress, tiredness, and anxiety within our mind. 

In between our hectic and stressful professional and personal lives, we all crave a few minutes of silence, peace, and relaxation. 

Meet Yoga Nidra – an ancient yogic practice to find your mind in a more peaceful, collected state. A 45-minute session will provide various powerful benefits for your body, brain, and mind. And there are several Yoga Nidra courses online to help you master this ancient art of deep relaxation. 

Chakra Meditation

What is the Modern Practice of Yoga Nidra? 

Yoga Nidra, widely known as “yogic sleep” or “effortless relaxation,” is the conscious state between wakefulness and sleep, allowing a sense of well-being and deep relaxation throughout your body. 

Yoga Nidra originated from a tantric concept called Nyasa. The term “Yoga Nidra” was unknown in public till Swami Satyananda Saraswati introduced it in 1964. Effectively, Swami Satyananda modernized the practice of Yoga Nidra. 

How Does Yoga Nidra Work? 

As mentioned above, Yoga Nidra is a form of deep relaxation. A typical session lasts 30 to 45 minutes. The practitioner’s body rests comfortably relaxed in a savasana, i.e., corpse position, and the guru/teacher guides them through several stages with verbal instructions. 

It begins with gradually developing concentration, asking ourselves what we want from life, and setting intentions to achieve those goals. 

The teacher guides the student to concentrate their awareness on body sensations, breath, thoughts, and emotions, which develops “witness consciousness” – the understanding that we are more than our thoughts and recognizing ourselves as the one who is aware, i.e., the witness. 

A forty-five-minute session of Yoga Nidra is equivalent to a 3-hour sleep. 

Benefits of Yoga Nidra 

Yoga Nidra has proven to rejuvenate your body by eliminating stress, sores, aches, and tiredness. Let’s dive into the 5 primary benefits of practicing Yoga Nidra: 

1. Anyone Can Perform Yoga Nidra 

The most significant advantage of Yoga Nidra is that it is one of the simplest and easiest yoga Asanas to perform. It doesn’t require any special efforts or endurance. There is no requirement to balance your body on one finger or place your foot behind your head. On the contrary, you have to let all that go during a session of Yoga Nidra. 

All you need to do is to lie down in a corpse-like position, and your instructor does the rest. Therefore, this practice can get performed by anyone – from young children to aging individuals, beginners to advanced practitioners, and everyone in between. 

2. There Is No Way to Perform It Incorrectly 

Unlike traditional meditation practices that can be task-oriented or extremely specific, practicing Yoga Nidra can never go wrong. 

As you lie down in Savasana, all you have to do is follow the instructor’s voice and maintain some subtle awareness of your body and breath. 

The fascinating aspect of Yoga Nidra is that even if you fall asleep, you will still be doing it right, as your subconscious can still benefit from the practice even when the conscious mind checks out. 

3. Reduces Stress and Anxiety 

Amidst various ailments, stress and anxiety reside in some minds permanently. Yoga Nidra helps tackle and overcome these issues. 

Yoga Nidra involves systematic muscle relaxation, and deep breathing helps calm your parasympathetic nervous system. Therefore, promoting rejuvenation and stress relief. A state of deep relaxation gets induced that can’t get achieved through an average meditation practice. The stages of breath awareness and body scan alone help calm the nervous system, leading to better health. 

A Yoga Nidra session fills your mind with fresh, positive thoughts, detaching the past or the future tensions, leading to a stress-free life. 

4. Improves Sleep, Reduces Insomnia 

If you are rolling on the bed for 1 to 5 hours before finding any sleep, then Yoga Nidra is the solution for you. 

Sleep deprivation and insomnia lead to mental stress, disorders, and immune suppression. 

Incorporating Yoga Nidra improves your sleeping pattern significantly. 

How? Yoga Nidra is responsible for slowing down the wavelengths traveling in your mind once you enter a sleep-like state, i.e., yogic sleep. Sensing the body and mindful breathing triggers a relaxation response throughout the body, which balances the right and left part of your brain and controls sympathetic and parasympathetic nervous systems to prepare your body for the yogic sleep. 

There is a process that gets followed before shutting down your body and brain. Yoga Nidra trains your body and mind for this relaxation process for you to achieve a deeper state of sleep. 

5. Changes Your Outlook Towards Life 

Regularly practicing Yoga Nidra has all the potential to help you change, develop, or alter your lifestyle and routine for the better. 

Over time, you’ll begin seeing the world with a different pair of eyes as you draw joy and strength from the present and your surroundings. Even in the darkest times, you will find it easier to discover a moment of happiness, joy, or appreciation. 

By enhancing your ability as you move forward in life, Yoga Nidra enables you to enjoy every moment and cherish every opportunity presented in front of you. 

A session with your inner self will allow you to develop a positive and fresh outlook on your life. During Yoga Nidra, the relaxation experienced would enable you to look at your personal and professional problems differently and tackle them with enthusiasm and promptness rather than getting defeated from the start. 

If you wish to reconnect with yourself daily, bring more peace of mind into your routine, and achieve an ideal work/life balance, Yoga Nidra helps you significantly. 

In Conclusion, No matter how much we try to avoid and deny stress, anxiety, and tiredness, these feelings are embedded in our habits and mindset. Therefore, they are not going to perish in one day. 

When practiced with care, patience, and sincerity, Yoga Nidra holds power to drastically alter your feelings, mood, sensations, and more. It can make you feel relaxed and rested, energized, and soothed. 

With so much to gain with minimal effort, a Yoga Nidra course online is worth exploring. For more information, visit mindeasy.com

How To Get Up For A Morning Workout

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Looking to change your morning routine? Perhaps you want to start your day off by getting in a great workout. Now, the trick is getting up for it! Morning workouts can be beneficial to everyone. They are a wonderful way to start your day and set the tone for the rest of your day. 

There are many advantages to working out in the morning including having more energy throughout your day, putting yourself in a great mood first thing in the morning (endorphins, baby!), and not to mention, your focus will be improved for your next activity because you are more alert. With all of these advantages, what’s stopping you?

mom doing yoga with child

For many people, the actual getting up part is what is so difficult. How can you change your whole routine and wake up earlier for a workout? Well, it may not be easy, but it is definitely not impossible! So what’s the secret? In this article, we will give you 7 secrets to getting up for a morning workout! Let’s get started. 

7 Secrets To Waking Up Early For A Morning Workout

Each person is different, so you may need to try different things and see which ones work for you. These 7 tips are a great place to begin. Try one of them, or try them all, but you will need to experiment to see what wakes you up the best. Let’s take a look:

  1. Place your alarm clock across the room. Because hitting snooze on the alarm clock is so easy, it can be a big temptation to do rather than getting out of bed and getting ready for your day. That is why placing your alarm clock on the other side of the room can help you get up and get going. If you have to physically get out of bed to turn off your alarm, then your chances of actually getting up and getting ready for a workout are much higher than if your alarm is right beside you. You will be much less tempted to hit snooze and much more likely to get going.
  1. Layout your clothes and set your gym bag and sneakers by the door the night before. If you practice yoga don’t forget to roll your yoga mat ready too. Rather than waiting until the morning to prepare everything, do it the night before. That way, it is all set and ready to go and you can shave a few minutes off of your morning routine to take some “you” time. Mentally preparing for your day is a great way to start it out, so having those extra 5-10 minutes not having to decide what to wear and worrying about packing everything in your bag can be very beneficial. Set everything by the door so that you won’t forget anything on your way out.
  1. Stock up on easy breakfast options. Having an easy breakfast option that is quick and ready to go can really save you some time, and bonus points if it’s healthy! Oftentimes we feel rushed in the morning and this will either cause us to skip the gym, go eat some fast food that’s not good for our bodies, or skip breakfast altogether (which is not healthy). So if you have some healthy, ready-to-eat breakfast foods on hand, you can grab and go, making it to the gym on time and not feeling rushed!!
  1. Plan your workout the night before. If you have your workout already planned, then it will save you the excuse of “I don’t really feel like going to the gym and winging it”. You already know what you are going to do, so you can go and get it done. It’s as simple as that. Plus, if you plan a fun workout, you are much more likely to stay motivated and get up ready to go!
  1. Get your coffeemaker ready to go the night before. If you have an automatic coffeemaker, then set it to start brewing a few minutes before you wake up. The smell of coffee can actually begin to wake you up before you drink it, so your body will be waking up before you even are. If you don’t have an automatic coffeemaker, go ahead and get everything ready the night before so that all you have to do is push a button and your coffee is brewing! If you are more of a tea drinker, then go ahead and set everything out so that you can easily get it ready before you go. 
  1. Have a personal trainer. Working out with someone else makes things more interesting. You’re not as likely to get bored during your workout. Not only that, but it will hold you accountable. After all, it isn’t only you that will be let down if you don’t show up! It’s like having an accountability buddy. 
  1. Go to bed earlier. This simple, but the effective tip can really make a huge difference. The earlier you go to bed, the more sure you will be that you are getting enough sleep. And when you get enough sleep, you will wake up more energized and ready to take on the day and your workout! So try going to bed just 30 minutes earlier. Even those 30 minutes can make a huge difference in how your workout goes (or if it even happens at all). 

Waking up for the gym can be difficult, but with consistency and a little discipline, as well as using one (or all) of these tips, you will be waking up early and getting in great workouts in no time! Consistency is key, so don’t give up! You will feel amazing once your workout is done. 

Author’s BIO: Lori Wade is a journalist from Louisville. She is a content writer who has experience in small editions, Lori is now engaged in news and conceptual articles on the topic of DIY and yoga. If you are interested in sport or lifestyle, you can find her on LinkedIn.

Your Yoga, Your Way, Your Budget

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If you’re like most of us, keeping up with your exercise routine is difficult with the pandemic altering our lifestyles. But exercise, along with diet and focusing on mental health, is one of the greatest ways to optimize your life. And fortunately, when your preferred exercise is yoga, there are plenty of ways to practice at home without overstretching what might be an already tight budget. Here’s how: 

Exchange services. 

One of the quickest and cheapest ways to enjoy yoga is to volunteer as a karmi, or someone in a work-exchange. Many yoga studios actively recruit karmis. This is a great way to build some credits with your training center of choice, even if they aren’t back in the full swing of things. 

Some studios are still shut down, some are offering virtual sessions, and some are offering sessions by appointment only, and so forth. In this type of situation you might, for example, come in and clean the studio while they await reopening or, in the interim, act as an outreach coordinator reminding the community that classes will soon be available. 

Use technology to your advantage. 

If your phone, computer, or tablet is more than a few years old, now might be a great time to invest in a new device, such as an iPad, so that you can enjoy yoga classes online, meditation apps, and instructional videos. This often comes at a premium, so make sure that you take advantage of any Apple promo codes and cashback offers you find online. That way, this device won’t cause as much damage to your household budget. 

woman meditating seated

Bust out your old DVD player. 

If high-speed internet is a luxury you can’t quite afford at the moment, consider using lower-grade technology to enjoy a workout. There are plenty of yoga DVDs out there, and there is a good chance that you can find one online for very little out-of-pocket. 

Skip the trends. 

Sure, the internet is full of images of twentysomethings in brightly colored yoga clothing. And if the marketers behind the photos have anything to say about it, you’ll blindly believe that you have to spend $100 on a pair of capris just to join a class. The truth is you don’t. Marina Mukandala of Mind Body Flow Yoga asserts that yoga is a come as you are sort of activity and that tank tops, gym shorts, and even your ratty old favorite T-shirt is perfectly acceptable attire. And if you’re doing yoga at home, clothing may even be optional. 

Set an intention. 

Sometimes, the best thing you can do to elevate your yoga practice whether you are at home or in the studio is to simply set an intention. An intention, unlike a goal to be completed, is an action to strive for. When you tell yourself that your intention is to practice once each day, you can be mindful of your time. This can allow you to give yourself permission to take that time for yourself to intentionally do something just for you. 

Be selective when choosing equipment. 

When it comes to doing yoga, you do have to have a few pieces of equipment. A good mat and yoga bag are considered essential, and you can pick these up at places like Walmart or Target. A towel, yoga strap, and a water flask to stay hydrated also come in handy. Things you do not need to practice at home are yoga blocks or a blanket. And since you can practice barefoot, sneakers are optional. 

Not being able to attend class can be disheartening. But it does not have to put your yoga days to an end, or even bring them to a screeching halt. You don’t have to pay to stick with your passion, and it is perfectly possible to maintain a routine at home until you can get back to an up close and personal practice.

Essential Oils: Self Care for Health, Healing and Optimal Wellbeing

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By. Yvonne Taylor

While shelter in place has caused shifts in our routines and activities it also gives us time and opportunity to focus on common self-care and new self-care options to provide simultaneous mental and physical self-care. To aid in self-care many are turning to exercise and mindfulness disciplines such as meditation and mind-body disciplines such as Yoga. Each discipline is helpful in providing physical and mental self-care with the use of essential oils optimal wellbeing can be achieved.

Essential oils have been used in exercise practices for decades promoting phenomenal, healing results. To learn more about essential ois I had the privilege of interviewing  dynamic health and wellness healer, Kaileen (Kai) Cox. Kaileen’s integrative approach to self-care incorporates the use of essential oils in her massages and mindful meditation practices. 

I had a chance to sit down with Kaileen to learn about essential oils and unpack jewels of information about these unique compounds and the health benefits  they provide, here’s what we found out.

  1. Y: What are essential oils and what are they used for?  

K: Essential oils are made from the pure essences of plants and based on the plant essence they can be used for a variety of things. From reliving anxiety, soothing an upset stomach, decreasing inflammation and more.

  • 2. Y: There are many oils on the market and I have been told that not all oils are the same, what makes the oils different? 

K:The efficacy of an oil can differentiate one oil from another. There are many oils on the market but some oils are made of synthetic materials which reduces the efficacy of the oil and can be dangerous to use.

  • 3 .Y: What should a person be looking for when they shop for an oil?  

K: It is best to look for an oil that is 100% certified pure grade oils plant essence extract. Compound testing is done on plants before they can be labeled a Certified pure oil. 

  • 4. Y: In our previous correspondence you indicated that you prefer Doterra oils, why is that? 

K: Of the vast amounts of essential oils on the market this is one brand of oil that meets the standards and rigorous testing to be labeled 100% Certified Pure. Doterra offers a quality product that produces maximum results with the use of a small amount of the product. 1-2 drops of most oils is what you’d need to resolve any manner of conditions to have a favorable result. Ultimately I prefer Doterra because I can trust every drop in the bottle with pure. 

  • 5. Y: Essential oils have been touted to have many healing effects for various conditions, in this time of great uncertainty anxiety and depression are at an all time high, what oils are recommended for these conditions? 

K: It is common to pair anxiety and depression in the same sentence, but the truth is that both of these conditions are caused by different thought processes that produce each result. Anxiety is usually caused when one focuses too much into the future. Depression is usually caused with the thought process is focused too much in the past. These are common thought processes that can cause these conditions and is not meant to minimize true physiological factors like neurological, hormonal or other imbalances that may require care by way of medication or licensed medical/mental practitioner.  With that being said, lavender and wild orange essential oils can be helpful for anyone experiencing temporary bouts with Anxiety or depression. Lavender is the oil of choice to assist with anxiety and wild orange or a citrus oil is my choice for depression to serve as a pick me up. Lavender has calming properties while wild orange is a stimulant oil known to produce a joyful effect.

  • 6. Y: What physical conditions can essential oils help with (i.e. arthritis, inflammation, allergies)?

K: Essential oils can help with many physical conditions two of which are some of the most common ailments in people, inflammation and muscular pain. Inflammation can sometimes be caused by some of the foods we eat, allergies and/or the environment. Ultimately it comes down to personal preference but I choose to turn to the Doterra massage blend, AromaTouch. It is very effective for inflammation. It is a combination of Cypress Leaf, Peppermint Plant, Marjoram Leaf, Basil Leaf, Grapefruit Peel, and Lavender Flower essential oils. For aches and pains, a combination of wintergreen, camphor, peppermint, ylang ylang and more make up Doterra Deep Blue Soothing blend. You can use the Deep Blue rub directly on the area of pain. To provide soothing support to aching muscles and for other occasional discomfort, I would try dōTERRA’s Deep Blue Polyphenol Complex capsules which delivers polyphenol extracts of frankincense, turmeric, green tea, ginger, pomegranate, and grape seed. 

 7. Y: How would you recommend the oils be used (diffuser, ingested—if possible, placed in a bath, placed on strategic parts of the body)?

K: There are three ways that you can administer Essential oils to receive benefits these common methods are aromatic, topical, and internal.  Through smell we call this aromatic use of essential oils and the delivery is normally made by way of diffuser or a drop in the Palm of your hands and inhaled.  The second is on your skin or a  topical application which is placed directly on the skin either neat or diluted allowing the oil to absorb into the skin. I recommend diluting with a Carrier oil like fractioned coconut oils. It helps the oil stay on your body longer and is the safest way for your skin. The third is ingesting or internal use of  essential oils  allowing the oil to be transported throughout the body. and you should only do this with oil that are proven safe for internal use. You can make capsules yourself or buy them premade.

  • 8. Y: I have also been told that some oils are more potent than others ( for example You need to be careful when applying orange oil directly to the skin as it can produce serious burns to the skin) Is this true? What safety precautions, if any should one use when using essential oils?

K: There are some oils that require that you use with care and caution Citrus oils are photosensitive so be mindful when using lemon and orange. Be especially careful with bergamot this oil is very sun sensitive, if you use bergamot you will need to stay out of the sun for 24 hours. Be mindful of some of the oils that you use because sometimes you can become sensitized to an oil. Do research and seek the assistance of a professional if you are new to using oils.   

  • 9. Y: Can essential oils help with athletic performance and general fitness exercises (beyond Yoga)?

K: Essential oils are beneficial to all walks of life and performance in every part of life and are the gateway to intuitive development. Intuitive development is the foundation of mental focus, that leads into mindful movement and focused performance.  Doterra offers an oil called Breathe that provides helps with focusa mixture of Laurel Leaf, Eucalyptus Leaf, Peppermint Plant, Melaleuca Leaf, Lemon Peel, Cardamom Seed, Ravintsara Leaf, Ravensara Leaf essential oils.

The Intimidation of Yoga

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It’s hard getting into any new hobby. Often you don’t know where to start or you don’t know what to wear the first time (shoes might be no but socks? do you bring socks? do I need to bring water or will I look stupid if I do?). When you do summon the courage to go, the first time is always rough. Keeping up with the speed while trying to understand what you are supposed to do, it’s really hard. Especially if you are upside down. And especially when doing something as foreign as yoga.

Let’s be honest, the poses do not come  naturally. No one just casually finds themselves in a yoga pose prior to doing yoga. It’s not like you wake up one day and find yourself in a warrior pose. Which adds to the discomfort. Does it hurt because I am doing it right – or does it hurt because I am doing it wrong? All these thoughts do not encourage the zen feeling yoga has claimed to invoke. You look to others to see if they are doing the same thing and feel like it looks so much better when they do it compared to your awkward stance.

Negative thoughts like that are not encouraging. They have caused a lot of people to give up on yoga. As a teacher I often hear “Yoga is too hard for me” or “I just don’t have the body to do Yoga”. It breaks my heart because the essence of yoga is that it is all inclusive and for everyone. It is very simple and easy and hence why it helps you feel connected and zen. The issue is that many teachers or practicing Yogis take it to the next level. I’ve been teaching for over three years, I walk into classes feeling intimidated! If I walk in and people are already in head stand I wonder if I am in the wrong place – an intense course in reverse blood flow or the morning stretch class I signed up for before going to brunch. I check instagram and so many teachers are inventing poses, doing handstands on one hand I wonder if I chose the wrong profession as I doubt I will ever be as good as them.

girl doing yoga

In true human nature we compare ourselves with one another and compete, instead of adhering to the essence of yoga – namely inner peace. Just because other people are not adhering to the core of yoga, doesn’t mean we shouldn’t. If you aim to do yoga because it helps bring balance into your day and makes you feel better, then you are doing it right. Don’t do it wrong and compete with others. Try to do the poses so they feel like tension in your body is being released. You will feel the difference from that to pain. Focus on doing it right by leaving the class feeling better about yourself, not worse. Yoga is simple, don’t let anyone tell you otherwise.

Check out my page if you have any questions lifecoachnika.com

How to Start Meditating during COVID-19 Lock Down

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Lock down – also known as the best time to start meditating. The induced anxiety of not knowing how this will turn out, how this will affect you, if your job is stable and and and – the thoughts and fears induced by this new situation don’t even being to cover the amount of anxiety we have toward the fear of the virus itself. Its hard to cope, and some of us find ourselves not being able to stop talking about it. You may know it by now, or if not, the best way to calm your mind is through meditation.

The idea of meditation is to focus your mind on either a particular thing like the breath, on a particular thought – like loving & kindness. Which does mean, not focusing on any Covid-19 thoughts. This may seem hard and might require some energy, but its a first and healthy step in the right direction. All your thoughts on this topic won’t get you anywhere but digging yourself more and more into your own anxiety. You need to be forced to step out. Here is a simple and easy way to do it, and a great introduction into a meditation:

Sit, stand, walk, whichever is most comfortable but make sure you are alone in your space.

Count each breath in, count each breath out. Do it till you get to 10. If you feel you need more, do it again.

That’s it! You have just meditated! If you lose count, that is ok, just start again and make sure you get to 10.

It’s easier than riding a bike and will benefit your mental health and your happiness. Aim to do it once a day. I usually do it while brushing my teeth or while waiting for my work computer to start up. But if you can’t, just doing it once is already more than never.

If you get bored of doing this, the next level up you can start to focus on where you feel the breath the most. You will notice this changes, sometimes it will be your nose, other times your stomach, other times your guts. The short check in with your body will move your focus away from being stuck in your head, to settle your focus in your body. It not only helps you, but you will notice how much easier it is to deal with matters and the people around you. You will be happier, just by counting your breaths. I dare you to try it.

man wearing sunglasses meditating in front of a city skyline

More of such tips & posts are on my site lifecoachnika.com

Whistle Where You Work

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The definition of going ‘to the office’ in 2020 has many designations. Today, remote occupations seem to be more desirable for the millennial jobseeker than cubicle life. You’ve seen the ads. And I’m sure you’ve made a meditation out of picturing yourself without the constraints of rent, family or fear of flying. I say this from experience, for I, too, swoon when I see a job posting with a very comfortable person on top of a mountain with a laptop, getting paid it seems, to live their dream. The dream is never as strong as it is when I am stuck in traffic on my way to the studio on a Monday morning, screaming the Gayatri Mantra in an attempt to practice conjuring patience. The driver’s seat becomes my desk, the picture out the window ever morphing at varying speeds. We are all at the mercy of the world around us, its congestion and race against time. We ask “why” and trudge along, attempting to be mindful in the process. This begs the question: how can our practice, as teachers and students, evolve in the new decade when we are bombarded with every-day challenges and the competition of our app-heavy world? 

  • book tree fairy
  • yoga teacher in tree by pool
  • the words living flowers in script writing

At the tail-end of my generation (80’s babies are still millennials right?), I have seen computers evolve and shrink, cell phones replace pens, one thousand books become accessible on a single device, organic food shipped in dry ice, and virtual relationships take precedent over real ones. I, myself, lead a virtual life. My hours are erratic. I write and research from anywhere USA. I mostly exercise at home through a variety of phone apps and YouTube, replacing the VHS’s from when I was a kid. I’ve always been this way, preferring solitary self-betterment instead of leaving my comfort to sweat with others in a warehouse across town. Like most people, my schedule is something that changes daily. Yet, despite it all, I have chosen to spend a huge chuck of my time in the world physically in front of people, driving to gyms and theatres teaching people how to breathe, stretch, and Om. And though I love it, I wonder how much longer I can do it. 

It is exhausting, time consuming, and isn’t very environmentally effective being a yoga teacher today, most of the time, especially considering how much gas is burned between jobs. Usually, we teach at more than one location either by hustling or simply being invited by the people you inevitably meet. The commute is real, and it can be exhausting and challenging to manage our time effectively to lead spacious, unhurried 

lives. Not to mention the time it takes away from our family and home life. The time it takes to walk, bike or train it to the next teaching engagement can be your daily adventure or horror, revive or drain us. Is it worth it? How do you cope with it? As long as there is a screen and an internet connection, the commute does not have to eat away the productivity of the day. Unless you’re the one behind the wheel. Eyes on the road ahead, literally and figuratively. We have to reevaluate how we value our time. 

Like live theatre, live yoga can be taught in a found-space like a park, empty warehouse or apartment. Such is also the case for that vague parameter of what constitutes a yoga classroom, or what it means to hold space for your students, even if that physical space is far away. Beyond the gym or studio, your office is wherever your students are. Instead of desks. There are mats. Instead of modern corporate art, there are vinyl sticky oms and lotus flowers adorning a doorway. Or, simply, and often times the most peaceful, there is the beauty of nature all around. The glamor of the job lies in the fact that many of us vociferously long for a life away from a desk, unconfined, and free. 

Our American world values convenience over connection, and it has affected how we operate in the world, and towards each other. We are more isolated than ever, and at the same time bombarded with community that fits in the palm of our hand. So many teachers I have come in contact with have relayed to me that the former model for teaching yoga in studios or schools or gyms is a way of the past. People like to burn less gas, stay home, and have the practice come to them instead of the other way around. But what about us, your guides? As a mere human instructor, it is easy to become discouraged by the business of yoga and lose sight of why we teach in the first place. I’m guessing to be a personal trainer was not your reason for joining a teacher training. Or maybe it was. Either way, definitely ask yourself why is it you wanted to teach. 

When I teach yoga, it is always in person, at a gym/studio or in my home, and I do rather like it that way. I teach because it has always brought me joy, and I intend to follow that feeling no matter what I do. Given my rather introverted personal practice, I know, however, that it is not the only way to teach, spending more time getting to and from class than the class itself. I have been teaching yoga for ten years, all over the place. I also have a nine-to-five where I sit at a desk and manage schedules and appointments for others. My finances still depend on my desk job, and I’m one of the lucky ones, from my perspective. I live in a home where the cost of living is slim to none. I even get free lunch. And I am slowly learning the age old art of saying “no,” and “yes” where appropriate, instead of from an insatiable need or fear of missing out. But that is not the majority of cases, I have found, jetting around the island I call home spreading what I’ve learned about hatha yoga, and saving some pennies as I do so. And in 2020 it is my goal to carve out more time that is of value to me. So now I’m looking to see how my devices can serve me, instead of the other way around. How can my introversion benefit me and my business of being a yoga teacher? 

Research the online platforms available to you. Curiosity and drive work well together. How do you fit into the budding mold? Teachers and students alike have been able to share their practice online, with live classes streaming all over the world, not just pre-recorded like the days of yore. You are connected by an original, live sequence, to an indiscernible amount of people, breathing in sync with you. There is variety, a new class every day, and a new teacher too. A waterfall backdrop is no longer something you have to travel to experience but can be projected onto our very walls. Sure, we have to stretch our imagination a bit, but it is part of the fun, the endless play of yoga to find new ways of practicing. And teaching. 

So how do we evolve with the times? What does the future of your yoga journey look like for you? As Oprah said just the other day during her 2020 Vision tour at Barclay’s in Brooklyn: “You’re late. Stop complaining that you’re late, you’re late.” I’m paraphrasing here but what she said stayed with me. It made me question my mindfulness and my choices in pursuit of something I am wishing for more than doing. And accepting that I am the master of my fate, my office hours, and my style. My wish for all of you this year is just that: accept where you are and whistle wherever it is you work. Until you can find a better way that’s worth while.

the words living flowers in script writing

The Business of Yoga Part 2: Embracing Authenticity

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When you teach anything, whether it be aerobics or physics, you possess the library of information that will be shared with your students.  It is data you have earned, as an instructor, that’s been passed on from your own teachers, and taught your way.  In your voice.  You physically, mentally, and emotionally, need to be there for your students, even if you’re filming your class for those at home. 

In fact, New York City yoga teacher and influencer Elena Brower (@elenabrower) remarks often in her posts how hesitant she was as she wondered how yoga would translate across a digital platform. Turns out she is increasingly grateful for the experience and how it deepened her teaching practice.  It allowed her to connect to her students in a whole new way, by staying grounded in her authenticity. 

We share what we do to and with the world.  Our accomplishments and expertise, our happy memories and our schedules.  Self-promotion, even in the spirit of celebration is paramount for anyone who has a social media account.  Otherwise, why have one, right?  Our lives are now so carefully curated we can feel more alone and isolated than ever.  So we must remember that we, and everyone else out there, is only going to show what makes them look the most together, happy, and dare I assume, authentic. In our waking life (away from the dream of alphanumeric realities) if we look inward instead of keeping up with the digital Joneses, we will cease to scrutinize our own lives and accomplishments.  Instead the practice is and always will be expressing gratitude for the here and now.  Someone inspirational said that gratitude turns everything you have into enough, and more.  Your presence, fully and completely, is enough.

We can agree that anything online is not necessarily indicative of real life, even though we may want to believe it is an extension of it.  But is a false light of life.  The word ‘media’ is even in the description of this world that lives in our phones.  Yet, some bright-eyed hopeful, post-millennial trendsetters definitely (probably) believe it is the gateway to creating their own brand, or ‘empire’ as it’s cheekily called.  When did followers equate to fans instead of people you just knew in life?  And what about these emperors made labels and advertisers begin to drool at the prospect of people advertising a way of life to sell stuff we don’t need in a society where hoarding is a disease? 

yoga instructor in a park

What do the people who want to influence really want?  To be at the top of their own pyramid in their chosen field.  And, if we’re being honest with ourselves, a part of us must listen, if only to ask why, and see our own shadows of success reflected in their contoured faces.  After all, most of them are the product of a technological boom that saw every toddler with a camera in their face before a book, or even another human being. 

But whether we use social media to promote ourselves as yoga educators, we must remember our motivation for becoming teachers in the first place.  We may receive ‘likes’ or increased attendance in our classes, or validation on our shared thought processes that contain the seedlings of other business ideas, (and the occasional discount on some cute but overpriced yoga pants) but there is one thing we are also striving for, that the shadow of the false yoga mogul’s dig out of us.  It is the desire that we must have in common with the truly joyful educators with a meaningful message, if we are committed to sharing a message that is meaningful to us: authenticity.  For in that word is the legitimacy so many crave, the proof that the path is a true one.

The idea is pretty ironic, though, considering social media, as I’ve said, is a digitally curated identity arranged, in Freudian terms, by your own ego.  We are taught every time the word ego is mentioned, that it is fear talking—the projection of the desired self-image onto anyone who clicks “follow” on any page you have.  In the ego’s ideal scenario, when we think we have transcended more earthly wants what we are really giving into is a codependency sparked by the joy of being led, of relinquishing responsibility for our own lives.  Next time you are shy about sharing your world and your thoughts, or your yoga/spiritual journey, or have been wasting the evening ‘investigating’ fellow instructors, consider it an interesting exercise in self-observation.  You can even explore online platforms to increase your chances of teaching remotely, or through videos.  You’ll learn YouTube, at the very least.   So it’s nice to have a plan to springboard off your friends and following while you experiment.

And just post it.  As you watch yourself grow, you’ll be able to see the teacher you are becoming, as well as the teacher you want to be. 

Being a yoga teacher can afford an individual a life slightly off the beaten path, no matter how corporate the environment they teach in is.  That is part of the joy of the profession–the connection, the sharing of accumulated knowledge, and the constantly percolating business savvy that lies in each of us.  Part of the reason many instructors get into teaching yoga is because there are so many opportunities to bounce around and teach a multitude of people all the cool and hopefully healing stuff we’ve learned in training. 

campfire in the dark

Exposure, in this case, becomes an ally to authenticity. And, no I do not mean taking scantily clad photos of yourself doing yoga in a bikini on a glamorous beach and hoping your high school crush sees it.  However, giving your students a way to connect with you and your lifestyle, if that indeed is something you want to share, is a way to share aspects of your authentic self, even the insecure bits, and create buzz about your teaching style.  This makes it easier for your students to see you as a human being, and that will, many times, bring them back to your class.  I’ve also found making announcements to remind them about your ideas and the various places and spaces you teach in to be incredibly important to connecting to the people you see every week.  Or once in a while. 

The practice of yoga attracts every walk of life for countless reasons.  With that comes all kinds of teachers, each with a singular flavor.  Some want to make yoga accessible to everyone and focus on the adaptability and recovery in poses and sequences, while others incorporate classical tradition into their practice with mantras, chanting, and meditation. There are the soothers and the sweaters, the kundalini warriors and kinesthetic yoga therapists.  Some have yearly retreats in Bali and others teach from a spare room in their own homes.  Some are former ballerinas.  Others are aspiring attorneys. All have a profound effect on the students that come into their space, with any luck, imparting new insight and awareness of the body and mind, and at the very least, sometimes, a pretty decent workout.  And it all begins with you, the teacher, and the energy you bring, on and off line, which can spread the authenticity movement across the globe, one yogi at a time.

Whether you are a new teacher or an experienced teacher, there is a likelihood that you will want to seek new teaching opportunities from time to time. Namafit is the perfect tool for finding teaching opportunities near you. You can learn more about what Namafit has to offer and how to get started here

Why Yin Yoga Works Well for Athletes

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Are you looking to increase suppleness in the body, improve flexibility and a more focused mind?

Athlete or not, Yin yoga is worth trying. For those of you who may not be familiar with Yin yoga, it is a slower-paced style where poses are held for longer periods of time, anywhere from 30 seconds up to 5 minutes. It is the opposite of a “Yang” style of yoga- the more common power vinyasa classes you often see at fitness studios and gyms. Yin elements involve darkness, cool, intuition, reflection, the moon. Yang elements are light, fiery, active, strength, the sun. Both are different, yet necessary for solid balance. Yin yoga is perfect for athletes since it provides just that. Athletes usually train hard and focus on agility, speed and strength. Yin yoga is a complementary opposite. It’s also ideal for elderly folk for flexibility or just about anybody who needs to slow down (and let’s be real, that includes all of us).

When practicing Yin yoga, the focus lies more on the tendons, connective tissues and joints, areas closer to the bone, rather than the musculature system of the body. Most of the time, athletes are focused on muscle strength, but Yin style allows a deeper penetration of work towards neglected but important areas. Its benefits include increasing flexibility, loosening tight areas, and since it is a more meditative practice, helps with focus and relaxation. Along with massage and other techniques, it is an excellent method of recovery from strenuous workouts and assists with injury prevention. As much as you need to build strength, it is also necessary to release, let go and linger in a calm state which is difficult to do unless you practice it.

yoga student in low lunge, lizard pose
Utthan Pristhasana (Lizard Pose)

What happens in Yin Yoga?

A typical hour-long Yin yoga class may sometimes only have 10 to 20 poses. When you hold the body in these poses for a minute or well up to five, the body’s connective tissue and fasciae are targeted. It may sound simple but remaining still in an asana (pose) is just as challenging of a practice compared to a power yoga class which requires a lot of dynamic movement. Many times, it is your mind and your nervous system which will not allow you to hold a posture for a long period of time. With practice, and more practice, stillness will ensue. This gives the athlete a break from their normal routine of active physical training. The Yin practice is still very much active and intense but in a different sense.

Yin Yoga is also sometimes compared to acupuncture without needles. When you hold the pose, usually focused on the low back, hips, and pelvis for a long stretch and then release, this action of compressing and releasing allows a widespread of changes within energy flow- similar to when an acupuncturist taps a needle into a specific point of the body and leaves it there for 30 minutes. Penetrating deeper in the body down to the tissues, tightness is released, meridians open and in turn organs can perform more efficiently.  More chi, prana, energy flow for an athlete means optimal performance levels.

Principles of Yin Yoga

Bernie Clark is a teacher of yoga specializing in Yin. According to Bernie, there are three principles of Yin yoga which follows:

  1. Play your edges. This means to go only as deeply as you feel in your body, not forcing or rushing into it. The first minute in a pose will feel different from the third or fifth minute in a pose. Allow yourself to settle into it and let the body release to a greater depth naturally.
  2. Find stillness. After finding your edge, try to remain still. This is of course unless you begin to feel pain, tingling, or are struggling to stay in the pose. Another exception is when the body invites you to go deeper, opening and allowing you to sink in. Otherwise, stillness is key.
  3. Hold for time. In order to stimulate the tissues in the way we desire, the length of time we hold the poses allows the changes in our body to occur. After you play with your edges and find stillness, the final thing to do is to remain in the pose and notice the breath and mind.

Following these principles will allow for a substantial Yin practice. These principles also benefit an athlete because it takes a different type of endurance and focus to achieve the objective in a Yin class. This easily translates to better coordination, resilience and persistence in your everyday training and during competition.

Find a Yin Yoga Class at a Studio Near You

Most poses in this style of yoga involves being closer to the ground. Some common poses which you may experience in a class include Balasana (Child’s Pose), Baddha Konasana (Butterfly Pose), Salamba Bhujangasana (Sphinx Pose), Kapotasana (Pigeon Pose), Supta Matsyendrasana (Supine Twist) and the list goes on. The room may be dim to encourage going within and not focusing on your neighbor or yourself in the mirror. Props such as blankets, bolsters and blocks may assist you getting into a pose in a way so that you are able to stay still in it for a few minutes. Yin yoga is not the same as Restorative yoga because the props used in Restorative yoga prop the body up completely. The two styles are similar but there are different focuses. Sometimes the two seem interchangeable, but this is not necessarily the case. Restorative uses many props and restores the body (hence the name) while being a deeply relaxing practice. Yin yoga is relaxing as well, but more intensity may arise while trying to stay in a pose for a long period of time.

I have found at studios that the class name for Yin yoga varies and may be called such names as ‘Surrender’ or ‘Deep Healing’.  To find a Yin class near you, look at a studio website’s class descriptions or simply call and ask! Many studios include this offering in their schedule and Yin yoga is becoming more popular since the need to slow down is relevant for many people. No matter what drives you to your mat, it will surely benefit you. Furthermore, if you are an athlete wanting to improve your flexibility and maintain suppleness, look no further and give this practice a shot. Happy training!