Favorite Podcasts for Traveling Yogis

I’ve been traveling for years, but I’ve only recently begun to embrace podcasts. I now use podcasts when I fly, on long bus journeys, when I’m stuck in the car, and on nights when I cook dinner by myself. The podcasts I listen to definitely lean toward yoga, meditation, ayurveda, wellbeing, travel and adventure with a little entrepreneurialism thrown in for good measure…. are you surprised? As a globe-trotting yogi they’re saving my sanity. The following is a list of my favorites so far. Like I said… I haven’t been doing the podcast thing for very long, so if you have any recommendations send them my way. Here’s the list of my favorites.

Top 3 Yoga & Wellness Podcasts

Susanne Moscovitch of Yoga Crush

Susanne Moscovitch of Yoga Crush

1. Yoga Crush 

Suzanne Moscovitch’s podcast might be my favorite. Yoga Crush is definitely a podcast for yoga teachers, not just any yoga teachers, but those that want a thriving career teaching yoga. When I begin to start down the “self doubt” path (hey, I’m not perfect) this is the podcast I turn to. I like that she keeps it real, she’s been there too. She has been a hustling yoga teacher hopping around from studio to studio, so she gets it. Her guests all have thriving yoga careers… you’ll find honest stories and the occasional tip or trick to stay your path and thrive.

2. Yoga & Beyond

I love the educational and science based podcasts facilitated by Ariana Rabinovitch. Ariana interviews yoga and movement professionals about all sorts of topics… mostly about better movement. She has interviews with professionals like Tom Myers and Katy Bowman. I’m a fiend for anatomy and movement. I love it! And I can totally geek out on the anatomy part of my asana practice.

3. On Being

On Being is the opposite end of the spectrum… you’ll find beautiful podcasts with spiritual thinkers discussing big quesions like “What does it mean to be human, and how do we want to live?” Krista Tippett explores “these questions in their richness and complexity in 21st-century lives and endeavors. We pursue wisdom and moral imagination as much as knowledge; we esteem nuance and poetry as much as fact.”

Here is a link to one of my favorites with Seane Corn

My favorite Podcasts can be found on the following apps : Stitcher, Itunes, and Podcast Addict (among others).

What are you listening to?

Love and Light,

Autumn

Autumn Adams
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7 Essentials for the Traveling Yogi

Whether it’s your first trip out of the country or your 100th I think we all figure out what our “must have” items are pretty quickly. I thought I would share some of mine with you. Here is a curated lists of my favorite travel essentials for the traveling yogi. Combining all of these into a sweet little gift bag would be an awesome gift for a friend or partner heading off to go on a yoga retreat or yoga teacher training.

Essential Oil(s)

essential oil for yoga

I bring essential oils with me every time that I travel… seriously! Here are some of my faves:

  • Lavender- calming and relaxing, antiseptic properties
  • Lemongrass- repels bugs & helps relieve gas
  • Grapefruit or Bergamot- uplifting and energizing
  • Tea Tree- antibacterial & antifungal
  • Clary Sage- balancing & helps relieve gas
  • Peppermint- Helps an upset stomach
  • Favorite pre-blended oils like Doterra OnGuard (keep those nasty germs away!)

I’m not a Doterra rep, but they make awesome therapeutic grade essential oils. Contact Toni at BarefootBlissYoga.com if you’d like to place an order.

Traveling Yoga Mat

manduka yoga mat

I use a Manduka Travel Mat. It has been a wonderful investment. Since I’m always on the go I love that it packs down small. It’s perfect for a home practice or to provide a barrier between me and a yoga studio rental mat.

Body Spray/ Mat Spray

body-spray-mat-spray

Long travel days sometimes mean not having time to freshen up. I like to create a custom blend of essential oils in water in a little bottle. I can spritz it on my face, my underarms, my yoga mat for a quick freshen up. It’s not perfect, but it always makes me feel a bit more human. If you’d prefer to purchase a pre-made spray I’ve enjoyed this one by Buddha Nose.

Neem Face Mask

face-mask

I live in the high desert of Oregon where it is dry all year round, but my traveling often brings me to hot humid destinations and my skin hates the transition going back and forth between ultra dry and humid. If I’m leading a retreat I need simple and effective skincare. I have no time for frivolous things. I bring a little mini pot of my Theraneem neem face mask with me always!

Calendula Face Cream or Balm

calendula

Calendula is wonderful for combatting inflammation. When I was dealing with perioral dermatitis I used it religiously day and night. Calendula is nice and gentle for sensitive skin (which I have) and can be used on your face and even on sunburns if you’re in a bind and forgot aloe. I’m currently using a homemade calendula balm similar to this product by MJ’s Herbals. When I’m at home I use Weleda’s Baby Calendula Face Cream. It’s a bit richer and perfect for the super dry air here.

Spotify

Playlists, radio, all your favorites and tons of music to discover and it works outside of the U.S. too. And you can follow your favorite teachers and their playlists. Music for the beach, for lounging by the pool, for relaxing, and for your yoga practice all in one. I’ve been using Spotify for two years now…. and I haven’t gone back to Pandora (at least not regularly). Follow me on Spotify.

Smartphone stocked up with Podcasts

iphone

Over the past year or so I have really gotten into Podcasts, particularly for long haul flights and long distance drives. I like that they’re more than just entertainment, they’re educational too. Interested in checking out a new podcast? Take a peek around our blog in the next couple of days. I will be posting my faves shortly.

Yogis what would you add to this list? I’d love to hear it!

Love and Light,

Autumn

Autumn Adams
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Interview With Vivianne Arango of Finca Esperanza Verde

One of my favorite parts of my job is the magnificent people it brings into my life, especially the strong, powerful and sensational women. One of those women is Vivianne Arango the owner and general manager of Finca Esperanza Verde, our host for our Nicaragua Yoga Retreat in February 2017. I’ve recently had the opportunity to interview Vivianne and I’d love to share her story with you.

Vivianne, if you’d just met someone what would you tell them about yourself?

I would tell them that I am independent and fierce. A true Capricorn! And as a Latina woman, I am very passionate. I live my life on purpose, which enables me to trust the process, be fully present, and give it everything I’ve got. It’s a way of being that has allowed me to live authentically and creatively – blessed and rewarded each day by the connection I feel to this beautiful community and our magnificent Earth.

How did you end up at Finca Esperanza Verde?

Finca-esperanza-verde-yoga-retreat-in-the-highlands

Vivianne Arango at Finca Esperanza Verde

It was to be called “Casa Gaia” – a clear vision which came to me in 2010 in a way that made me shift gears and begin to pay attention. This wild leap of faith was to be my so called Next Chapter. It appeared in a language that wanted to express itself from a deeper part of my being so I began creating a scrapbook with a design of each element of this sacred place. It would be a farm in the mountains within a cloud forest with rustic cabins and expansive views. We would be surrounded by a community who lived off the land. The campesinos would be there to teach us. It was all coming to life in the mountains of Panama, but instead, it manifested itself in the form of “Finca Esperanza Verde” in Nicaragua.

What is your vision for FEV?

We are beginning to see a good amount of growth in tourism here in the highlands. For that reason, FEV has been showing up on many eco-traveler’s radar. As a desirable destination, we are attracting more like-minded people looking to experience this land and community in a different way. I am envisioning folks from abroad who would want to join us in our efforts to build a stronger foundation that will contribute to the well-being of the families living in our surrounding communities – working together towards a common goal to preserve and protect this precious land for the next generations. We are making plans to offer small lots with cabins for those interested in investing in our dream, so they may live their dream!

How did FEV become what it is today?

The founders of Finca Esperanza Verde, an NGO from the US (Sister Communities of San Ramon), began developing an ecotourism business in 1998 in an effort to alleviate poverty in this region of Nicaragua. They brought countless visitors to the region through their cultural immersion and volunteer programs that focused mainly on health and education projects. From a modest beginning with a small lodge and two cabins, FEV has grown to become an award-winning, internationally recognized eco-lodge and farm with a complete tourism facility capable of hosting 28 guests. Today, the property covers 247 acres in a lush valley. Approximately 10% of the land is dedicated for the tourism buildings which includes the central lodge, volunteer cabins, vegetable gardens and trails; 15% is planted in shade grown coffee, and the remaining 75% of the property is a dense wet tropical primary and secondary forest as well as former pastures now being reforested.
coffee-mill-nicaragua-finca

What is your favorite part about running FEV?

My favorite part of running FEV is meeting the guests who visit the finca from all over the world. I enjoy sharing with them our latest projects or giving them a personal tour of our coffee estate. Most of the visitors are curious to learn about our daily operations and it gives me enormous pleasure to share this information with them.

What challenges have you faced running an eco-retreat in Nicaragua?

We are the keepers of this land so our job is to protect it, nourish it and sustain it in the most natural way possible. As we’ve taken on the stewardship of FEV, our biggest challenge is to maintain this extraordinary yet delicate balance between the natural environment that exists and the visiting groups and tourists it attracts. This harmony provides the solid foundation for our work where a community can thrive and the land can keep providing for all of us. Therefore, our most important work here is to teach the children of the community to respect their land and to show them by example the appreciation we have for our planet and what it means for their future and the future of their children.

You do a lot for your local community. Would you like to share more information about your involvement?

FEV is situated in the midst of the rural village of La Chispa. The farm provides members of this community with a very unique opportunity to support and be supported by a premier tourist attraction. This is offered as an activity when you visit the finca through our Green Hope Foundation program. Travelers wishing to be more than tourists have the opportunity to make a difference in the lives of local Nicaraguans by visiting their homes to experience a cultural exchange. FEV also supports the community with an elementary school – “Escuela La Chispa”. The facility was built by FEV in 2001 with the help of volunteers and community members. It is located on a dedicated parcel of land inside the FEV property, just a 7 minute walk from the main lodge. A recent addition of 2 new classrooms and a small traditional kitchen was completed this year through the generous donation of guests from Spain and Holland. There are 45 kids attending from grades 1-6 plus 6 more in Pre-school.
Escuela-la-chispa-nicaragua-yoga-retreat

We love Nicaragua and hosting yoga retreats in Nicaragua. How did you become involved in the yoga community? How have you seen it evolve?

FEV is a little oasis in the highlands of Nicaragua. I love doing yoga here and I know how enjoyable it is for most of our guests as well. It is the perfect destination to clear your mind and connect with Mother Earth. In these uncertain times we are all searching to get away from the stress of our daily lives. At FEV we offer a holistic sensory experience in an inspiring and nurturing environment. What is really exciting is in the past several years we’ve seen yoga retreats evolve on many levels. Groups are looking to find a yoga destination for personal renewal where at the same time they can experience a connection with the local community. Visitors want more than just a destination – they want to get involved on a more personal level. We are excited about this new interest because it definitely works in harmony with our philosophy and mission.

What can your guests expect during their stay?

The unique “eco” experience at FEV is built around the beautiful forests, shade-grown coffee, 60 – 100 mile views, fantastic birding, a well maintained trail system, care and restoration of habitats and the watershed, reforestation of native trees, extensive use of local building materials, “green building” techniques and renewable energy systems (hydro and solar). Visitors to FEV experience a level of quality and comfort superior to any mountain accommodations in Nicaragua. It is an opportunity to live extremely close to wild nature with the benefit of being safe and comfortable.

Your food is amazing. Would you like to share your food philosophy?

Keeping it simple – that is our motto! From farm to table vegetables and locally sourced meats and dairies, FEV’s seasonal menus are served family style. Our two amazing cooks – self taught women from our community – prepare traditional Nica dishes from scratch creating beautiful dishes using only the freshest ingredients with the occasional Asian or Caribbean fusion!

What is a typical day like at FEV?

On any given morning, you’ll get a 5 am wake up call by the howler monkeys! By 6 am farm workers are busy tending to their chores; the sound of the “tortillera” tapping the masa for the tortillas made fresh each morning; the early rising birders are out to catch the first glimpse of their target birds. There is the aroma of freshly brewed coffee in the dining room while the crew prepares to serve breakfast. Sunrise yoga in the pavilion. You’ll hear the bell ring promptly at 7:30am to call for breakfast, then again at noon for lunch and later at 6:30 for dinner. The day evolves around meals, hiking the trails or touring the coffee estate with the “Mandador”, our coffee manager. You may want to relax in a hammock in our open air pavilion enjoying a good book while gazing into the majestic westerly view of the mountains. You can choose to take a walk and listen to the exotic sounds of the tropics. While on the Blue trail take a dip in the waterfall. Each weekday morning, the school children walk in front of the lodge heading to class. Stop by the school to say hola on your way down the Red Trail. Daytrippers arrive by foot or hitch a ride on our FEV truck. Everyone mingles, the day is full of activities. Before you know it, the evening arrives to greet you with a spectacular sunset. More yoga. The perfect ending to an active day in a peaceful place.
handmade-tortillas-nicaragua-yoga-retreat

Your team maintains miles of hiking trails. Which hiking trail is your favorite and why?

It’s hard to pick a favorite. Each of our 5 hiking trails are quite unique in their own way. But if I had to choose one I would pick the Blue Trail. It offers a first time visitor lots of different features and diverse wildlife, all within an hour’s walk. At the end of the hike there’s a wonderful swimming hole with a waterfall where you can take a refreshing dip. Continue on the trail and you will find our butterfly sanctuary. It’s one special moment after another.

FEV is a pretty sensual place… the flavors, smells, sights and sounds. How would you describe these?

FEV is a place where natural elements artfully blend together to balance one another. Minimalism balanced with quality; wild jungle balanced with comfort; rich woods, brightly colored flowers and wild calls surround you. One could call it a jungle Zen! It is clean, light, and open – and at the same time, personal, comfortable, even romantic.This combination of mountain wilderness blended with modern comforts is present in the architecture and design of the property, in the accommodations, and in the food. We like to believe we are giving our guests an experience that doesn’t take them out of the local culture but rather immerses them in the best of Nicaragua.

FEV is involved with many university and high school programs. What types of groups are coming to FEV right now?

The former owners of FEV introduced the finca to several high schools, universities and birders from North Carolina where they were from. We have continued to host these diverse groups because of our commitment to their cause, an important part of our mission today and one that we feel we can build on. We’ve been promoting our finca to grad students, yoga studios and other groups interested in learning what we do and to help us continue with the important work of sustainability.

FEV is a birder and nature lovers paradise. Tell me about your favorite sightings.

We have many beautiful creatures which call FEV home. I enjoy seeing and hearing the howler monkeys as they swing across the canopy close to the lodge. The sighting of a Rainbow Toucan is always a treat. But there is nothing quite like watching a Mama Sloth with her baby in tow moving ever so elegantly from one tree limb to another. Pure grace!

hummingbirds-nicaragua

A Long Billed Hermit Hummingbird photographed by John Diener Research Curator of Ornithology at North Carolina Museum of Natural Science.

And just for fun, chocolate or coffee?

Coffee

If you were an animal what would you be?

A Lioness.

Vivianne and I hope to see you in the Nicaraguan highlands soon. Join us for our yoga retreat in the mountains of Nicaragua: Yoga in the Clouds February 11-18, 2017.

Love and Light

Autumn

Autumn Adams
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What’s A Bandha?

Hey yogis, I’m here to clear things up about the bandhas. I’ve been to more than my fair share of group classes in which the yoga instructor says something along the lines of “engage mula bandha” without any extra guidance. There are so many new yoga students right now and honestly I’d like to give you a hand, to demystify the bandhas, and encourage you to keep coming back to your yoga mat time and time again. I know experiential guidance is even more powerful than just reading, but this blog post will at least get you started in the right direction… if you still need more clarification feel free to message me or join me for a Bandha Workshop.

WHAT ARE THE BANDHAS?

Bandhas are the activation and engagement of muscle fibers, in strategic areas in the body, that support in the toning and lifting of the systems of the body against the natural laws of gravity. Bandhas are used to stabilize the spine AND to draw kundalini upward.

3 Main Bandhas:

  1. Moola bandha (mula bandha)- The root lock
  2. Uddiyana bandha- Upward flying lock
  3. Jalandhara bandha- The throat lock

2 Secondary Bandhas:

  1. Hasta bandha- hand lock
  2. Pada bandha- foot lock

MULA BANDHA- “THE ROOT LOCK” (PERINEUM OR CERVIX RETRACTION LOCK)

Mula bandha forces the prana upward and prevents it from escaping out the lower outlets.

Mula Bandha Basics:

  1. Begin by practicing in a seated posture.
  2. Isolate the different parts of the pelvic floor (front-stopping pee, back-stopping poo, middle- pulling in and up (without engaging front or back))
  3. Lift from the perineum (male) or cervix (female); similar-ish to a kegel

Activating and engaging mula bandha tones and supports the internal organs of the lower abdominal cavity and brings much needed awareness to the space between the pubis (front) and the coccyx (back). This connection between front body and back body is usually saved for the psoas muscle, which due to habitual patterns of hip flexion in what we do for work and play is one of the major causes of lower back pain. Continuous awareness of the space between the pubis and coccyx and sitting bones in yoga poses and transitions can help alleviate already existing tightness, tension and/or lower back pain and can reduce the potential of lower back injury.

Gross (clench) vs. Subtle (lift) action

Practicing with a more gross, clenching sensation is okay when you’re learning to identify the muscles necessary to perform the bandhas, but in a regular asana practice the engagement is much more subtle… perhaps 20%.

Get Familiar With Your Pelvic Floor

Physiologically, this bandha is a diamond shape hammock of muscles that spans the space between the bones of the pubis in the front, the two ischium (sitting bones) on the sides and the coccyx in the back. These are your coccygeus, iliococcygeus, and the pubococcygeus muscles – known together as your Levator Ani, which form a part of the pelvic floor.

UDDIYANA BANDHA (THE ABDOMINAL RETRACTION LOCK)

Uddiyana bandha unites apana and prana at the navel center, the bandha described is called the rising or flying bandha.

Uddiyana Bandha Basics

  1. To learn Uddiyana Bandha practice in either a seated posture (with spine long) or standing posture with feet hip width and hands on thighs.
  2. Inhale fully inflating belly and lungs then exhale fully and forcefully until empty.
  3. With the breath held out draw your diaphragm in and up to hollow out the belly.
  4. Release your breath and uddiyana bandha when you cannot hold the breath comfortably any longer.
  5. Never exhale or inhale AS you move the body into the lock. Breathe after or before movement as appropriate.

Uddiyana Bandha increases vitality, toning effect on the visceral organs, muscles, nerves and glands, stimulates blood circulation and absorption. The heart is gently massaged and squeezed by the upward pressure of the diaphragm. The suction or negative pressure in the thorax draws venous blood up from the abdomen into the heart and at the same time, arterial blood is drawn into the internal organs.

Chakras most affected are:

Manipura (solar plexus), Anahata (heart), & Vishuddi (throat).

*contraindications: stomach or intestinal ulcers, uncontrolled high blood pressure, heart disease, glaucoma or raised intracranial pressure

JALANDHARA BANDHA (THROAT LOCK)

Jalandhara prevents an upward leakage of prana. Jalandhara regulates the circulatory and respiratory systems, stimulates the thyroid to balance metabolism, and is said to cure diseases of the throat.

Jalandhara bandha basics:

  1. Can be practiced in most postures.
  2. Full expression: shoulders up, chin to chest and jawline back.

Chakras most affected are:

Vishuddi (throat)

*contraindications: uncontrolled high blood pressure and heart disease

MAHA BANDHA (THE GREAT LOCK)

Maha bandha, or the Great Lock, is a combination of mula bandha, uddiyana bandha, and jalandhara bandha. Maha bandha should only be practiced under the guidance of an experienced teacher.

Don’t worry if bandhas continue to feel foreign. As you continue your yoga practice you will become more aware of the inner workings of your body.

Resources:

Pelvic Floor Dysfunction No More!

https://yogainternational.com/article/view/uddiyana-bandha-step-by-step

http://www.yogajournal.com/pose/net-bearer-bond/

https://www.jenreviews.com/yoga/

Autumn Adams
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Sanskrit Basics for Yogis

Sanskrit Glossary

A

Adho Mukha Svanasana: Downward Facing Dog
Ahimsa: Nonviolence
Ajna: Third Eye Chakra
Anahata: Heart Chakra
Aparigraha: Non-attachment/ non-greed
Ardha Matsyendrasana: Seated Half Spinal Twist
Ardha: Half
Ardha Chandrasana: Half Moon Pose
Asana: A steady, comfortable posture
Ashtanga: The Eight Limbs of Yoga (elaborate)
Asteya: Nonstealing

B

Balasana: Child’s Pose
Bandha: An energetic body lock
Bhujangasana: Cobra Pose
Brahmacharya: Moderation

C

Chakra: Energy center in the body
Chaturanga Dandasana: Four Limbed Staff Pose

D

Deerga Swaasam: 3 Part Breathing
Dhanurasana: Bow Pose
Dharana: Concentration
Dhyana: Meditation

G

Garudasana: Eagle Pose

H

Hatha: Sun-moon, physical aspect of yoga.

I

Isvarapranidhana: Surrender

J

Jalandhara Bandha: Throat Lock
Janusirshasana: Head to Knee Pose

K

Kappalabhati: Skull Shining Breath/ Rapid diaphragmatic breathing
Kleshas: Afflictions, include: Avidya- ignorance, Asmita- “I am” ness (egoism), Raga- attachment, Dvesha- repulsion, Abhinivesha- will to live
Koshas: Layers/sheaths of our being (5) Annamaya kosha, Pranamaya kosha, Manomaya Kosha, Vijananamaya kosha, and Anandamaya kosha.

M

Manipura: Solar Plexus Chakra
Mantra: Mystic sounds representing a particular aspect of the divine vibration. Used as an object for meditation.
Matyasana: Fish Pose
Mudra: Energetic seal, often a hand gesture.
Mula bandha: Root lock; perineum/cervix retraction
Muladhara: Root Chakra

N

Nadi Suddhi: Alternate Nostril Breathing
Namaste: The divine light in me honors the divine light in you. A common greeting in Hindu cultures.
Natarajasana: Dancer’s Pose
Netra Vyaayamam: Eye Exercises
Niyama: Observances including 5 ethical precepts

O

Om: Sacred sound vibration.

P

Parsvakonasana: Extended Side Angle
Paschimotanasana: Seated Forward Bend
Prana: Energy/life force
Pranayama: Breathing exercises

S

Salabasana: Locust Pose
Santosha: Contentment
Sarvangasana: Shoulderstand
Satya: Truthfulness
Saucha: Purity
Savasana: Corpse Pose
Setu Bandhasana: Bridge Pose
Sirsasana: Headstand Pose
Sukhasana: Easy Sitting Pose
Surya Namaskara: Sun Salutation
Swadisthana: Sacral Chakra
Svadhyaya: Self study and study of spiritual books

T

Tadasana: Mountain Pose
Tapas: Discipline
Trikonasana: Triangle Pose

U

Uddiyana Bandha: Upward Flying Lock
Urdhva Mukha Svanasana: Upward Facing Dog Pose
Ustrasana: Camel Pose
Utkatasana: Chair Pose
Uttanasana: Standing Forward Bend/Standing Forward Fold

V

Vasisthasana: Side Plank Pose
Virabhadrasana I, II, II: Warrior 1, 2, & 3
Vishuddi: Throat Chakra
Vriksasana: Tree Pose

Y

Yamas: Restraints that promote inner peace and avoid behaviors that bring suffering and difficulty
Yoga: To yoke; Union
Yoga Nidra: Yogic Sleep

Autumn Adams
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