I’ve been practicing yoga for over two decades… nearly three! And, to be fully transparent, there was a time when stepping onto my yoga mat felt more like stepping onto a stage.

I’d roll it out right at the front of the room.
Wearing the right leggings.
Doing the hard variations.
Trying to look like the kind of yoga teacher who had it all together.

And if I’m honest, that performance mindset didn’t stop when class ended.
It followed me everywhere — in my work, in my relationships, in my role as a teacher, partner, leader, woman.

Performing. Proving. Perfecting. All day long. Everyday. 

Until one day — without planning, without a dramatic decision — I quietly pulled my mat to the back of the room.

My intuition was speaking up and I was just quiet enough to hear it.
And as I settled onto my mat, I felt something in me soften… and listen.

That small move? Created a (much needed) shift in perspective.

The Shift From Performance to Presence

In yoga, we often hear the phrase “just show up on your mat.”
But what if how we show up matters just as much as that we show up?

That day in the back row, I stopped performing, stopped “perfecting”, and started practicing — truly, deeply, authentically.

I slowed down.
I breathed deeper.
I skipped poses.
I listened to my body instead of overriding it. In my previous life, I was a competitive dancer and I knew very well how to push through discomfort to get the perfect shape, but “just being” in a shape had been elusive.

That day, I let go of doing yoga right and started letting yoga the practice work on me.

And slowly, something sacred started to unfold:

• My nervous system began to relax
• The internal pressure eased
• My heart opened
• My mind grew quieter
• Tension melted

I had found my way back to the true heart of yoga — not just the poses, but the practice.

The 8 Limbs of Yoga: A Return to Yoga’s Foundation

What I was experiencing was what the ancient yogic texts have always taught — yoga isn’t just about stretching or strength. It’s a path toward inner stillness, self-awareness, and spiritual connection.

As outlined by Patanjali in the Yoga Sutras, the 8 Limbs of Yoga offer a complete guide to a more conscious life:

1. Yamas (ethical principles)
2. Niyamas (personal observances)
3. Asana (physical postures)
4. Pranayama (breath control)
5. Pratyahara (withdrawal of senses)
6. Dharana (concentration)
7. Dhyana (meditation)
8. Samadhi (bliss or union)

That moment — quietly taking my mat to the back of the room — was a practice in:

• Ahimsa: Non-harming. I stopped pushing past my limits.
• Svadhyaya: Self-study. I started to notice why I felt the need to prove myself.
• Dhyana: Meditation. I listened inwardly, rather than outwardly.

It was no longer about the posture.
It was about the presence inside the posture.

As restorative teacher Judith Hanson Lasater reminds us:

Yoga is not about touching your toes. It’s about what you learn on the way down.

Yoga as Nervous System Healing

In our fast-paced, productivity-obsessed world, we’re often praised for how much we can do — even in our wellness practices.

But true yoga invites us to be.
To listen.
To feel.
To pause.
To come home to ourselves.

As science now shows, mindful movement, deep breathing, and intentional rest — the foundations of many yoga practices — directly support nervous system regulation and help us shift from chronic fight-or-flight into states of rest, healing, and integration.

When we stop performing and start practicing, we don’t just change our yoga.
We change our lives.

How Do You Use Yoga for Nervous System Regulation?

You regulate your nervous system through yoga by slowing your breath, lengthening your exhale, and giving your body simple, repeatable signals of safety. You don’t need a 90-minute practice or a single advanced pose. Here are three I come back to — especially on the days I catch myself performing again:

• Longer exhales. Breathe in for a count of four, out for a count of six. A longer exhale tells your vagus nerve it’s safe to downshift out of fight-or-flight. Two minutes is enough to feel the change.
• Legs up the wall. Lie on your back with your legs resting up a wall for five to ten minutes. Place one hand on your heart and one hand on your belly. It’s one of the most reliable ways to drop into rest-and-digest — no effort, no shape to get right. Bonus points if you add your longer exhales.
• One pose, fully felt. Pick a single shape — child’s pose, a slow forward fold, a supported heart opener — and stay long enough to stop doing it and start feeling it. That shift from overriding your body to listening to it is the whole practice.

None of this is about discipline. It’s about practice. It’s about repetition. Your nervous system learns safety the same way it learned stress — a little at a time. And on the other side of that softening is the part most of us forgot we were missing: feeling awake in your own life again, laughing more easily, actually here.

An Invitation: Step Back to Move Forward

If you’ve been feeling the pressure to keep up, to push harder, or to perform — both on your mat and in your life — I see you.

And I invite you to try something different.

Pull your mat to the back of the room.
Close your eyes.
Breathe.

Ask yourself, gently:

What would it feel like to honor myself — not just in this practice, but in my whole life?

Let your yoga be a place where you return to yourself — not prove yourself.

Curious where this practice goes deeper? Our next Yoga Teacher Training opens soon — less about certification, more about transformation from the inside out. Join the waitlist → and you’ll be the first to hear.

The Questions I Hear Most About Yoga & the Nervous System

Can yoga really help regulate your nervous system? Yes, absolutely. Yoga supports nervous system regulation by activating the parasympathetic (rest-and-digest) state through slow movement, longer exhales, and mindful attention. Research links regular practice to improved heart rate variability and lower stress. When taught skillfully, even a strong vinyasa class can help regulate your nervous system (we’ll dig into this in another post).

What is yoga for nervous system regulation? Yoga for nervous system regulation is the use of breath, gentle movement, awareness, and stillness to shift your body out of chronic fight-or-flight and into a calmer, more balanced state. It’s less about flexibility and more about teaching your body what safety feels like again.

Do you need to be experienced at yoga for this to work? No. You do not need any yoga experience to use yoga for nervous system regulation. The most effective practices — slow breathing, legs up the wall, resting in a single pose — require no skill, no flexibility, and no prior practice.

How long does it take to feel calmer? Often just a few minutes. A two-minute breathing practice with a longer exhale can shift your state in one sitting. Lasting regulation, though, comes from small, repeated practice over time — not a single session.

What are the best yoga poses for stress and burnout? Restorative, low-effort shapes work best for stress and burnout: legs up the wall, child’s pose, supported reclined positions, and slow forward folds. The goal isn’t intensity — it’s giving an overworked nervous system permission to rest.

Is this the same as a regular yoga class? Not always. Many fast-paced or performance-focused classes keep the body activated. Nervous system regulation prioritizes slowness, breath, and rest — which is why a gentle or restorative practice is often more effective when you’re depleted.

Can yoga help with perimenopause and sleep? Yes, indirectly. By calming the nervous system, yoga can ease the stress response that worsens sleep, mood, and tension — symptoms many women notice intensify during perimenopause. It’s a supportive practice, not a medical treatment.

How does this connect to a yoga retreat? A retreat gives your nervous system days, not minutes, to downshift — which is when deeper regulation actually happens. Stepping away from constant demands, sleeping well, and moving slowly is often what lets the body finally come out of survival mode.

The Practice Continues…

This shift in my own practice laid the groundwork for how I now teach, lead retreats, and create sacred space for others. It’s why so many women join us on our retreats feeling burned out, disconnected, or stuck — and leave feeling grounded, radiant, and clear.

If your nervous system needs more than a few minutes — if it needs a few days — that’s what our retreats are for. A space to slow down, sleep deeply, and remember what it feels like to be in your own life again.

See upcoming retreats →

And if you’ve ever felt your intuition whisper — maybe I want to go deeper… maybe even become a teacher someday… we’ll be sharing details soon about our upcoming Yoga Teacher Training. This path isn’t just about certification. It’s about transformation from the inside out.

Stay close. Keep listening.
Your mat — your practice — your path is waiting.

With love,
Autumn

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Hey there fellow yogis! As a yoga teacher, mama, wife, and retreat leader, my heart is always yearning for ways to deepen my own practice and flourish in my many roles. I’ve always been an avid reader and podcast listener… well, until the tiny human arrived, that is. Now that Atlas is “marginally” more independent, one of my intentions for this year is to reclaim the bits and pieces of myself that I tucked away while nurturing this tiny human and welcome the new parts of me that have come to the forefront while on this motherhood journey. This is my time to reclaim my love of reading, so I’ve gathered and researched to fill my home yoga library with loads of inspiring books on yoga, motherhood, and personal transformation. My desire is to come back to a place that feels a little more harmonious rather than chaotic. Yes, I know the chaos will keep on rolling, but maybe it can feel a little more easeful? I’m hopeful!

I always love sharing what’s currently inspiring me, so I thought I would share what I’m reading this year. We’re definitely a “book house”, but I’ve been reading a lot of picture books over the past couple of years. I am more than ready to read some books that are “just for me”. And while I love reading with Atlas and plan to continue satiating his 15+ books a day habit, I’m so thankful it’s still early in 2024 because there are a lot of books I’m looking forward to reading this year. 

I am beyond excited to dive into some incredible books that will enrich both my personal journey and my offerings to you all. Let’s take a peek at the gems that I am currently reading and what I’m eagerly anticipating. I hope you’ll also find some inspiration here among these great books.

Inspiring Books on Motherhood, Personal Transformation, and Yoga for 2024

Motherhood

Beautiful Chaos by Jessica Urlichs: Jessica writes the most beautiful poetry that captures all of the emotions of motherhood. Her words are so relatable. Many tears have been shed while reading her poetry. Beautiful Chaos is her newest book and the paperback isn’t released yet, so I caved and bought the Kindle version.

Good Inside by Dr. Becky Kennedy: If you’re a parent who strives to be gentle and firm, to be respectful, and provide clear boundaries this one is for you. It’s so insightful and encouraging. Her message is clear: we are all good inside. You’ll likely feel inspired to clear up any childhood or generational trauma of your own.

Yoga

Yoga for Transformation: Ancient Teachings and Practices for Healing the Body, Mind, and Heart by Gary Kraftsow: I’ve been teaching yoga at a power yoga studio, and I feel like my practice has drifted toward the physical. I’m feeling called to get back to the other seven limbs of yoga. I regularly reference Gary Kraftsow’s Yoga for Wellness book, so this felt like the right addition to my yoga library.

The Path of the Yoga Sutras by Nicolai Bachman: I’ve been teaching from this book for years, and it’s time for me to revisit it. This is one of the most accessible yoga sutra books I’ve come across.

Personal Transformation

The Luminous Self by Tracee Stanley: I’m simultaneously reading The Luminous Self and loving it. I love being a mother; however, after having Atlas, I really felt like I lost myself in motherhood. Tracee shares practices that guide you into the depths of your being and help you remember the radiant essence within. I’m loving this book. I look forward to sharing some of these practices in upcoming offerings.

If Women Rose Rooted by Sharon Blackie: This book had been circling in my periphery for months (maybe years), and it’s finally landed in my hands. I’m reading it currently and I wish I had picked it up sooner. “If Women Rose Rooted” speaks to the parts of me that feel most at home and most rooted when my feet are planted on the earth. It’s a beautiful book that inspires living in alignment with the cycles of life and nature. I’ve already learned so much! I appreciate Sharon Blackie’s exploration of native mythology, feminine wisdom, and empowerment, while still being gentle, empowering, and encouraging. This is great on Audible and they often have free trials.

The Pivot Year: 365 Days to Become the Person You Truly Want to Be by Brianna Wiest: Ah, the sweet promise of transformation! I’ve been intrigued by Brianna Wiest’s work. When I was choosing my books for the year, I felt like I could start with basically any of her books. It was hard to choose where to start. “The Pivot Year” came last week in the mail and it beckons with daily invitations to self-discovery, growth, and possibility. I appreciate the simplicity of this book as it provides a short one or two-paragraph inspirational reading for each day. The part of me that wants to be “all-in” all the time wants to dive into this book right now. However, I know I need time to integrate the teachings and wisdom from The Luminous Self – so I’ll probably start this one in another month or two.

Rewilding by Micah Mortali: “Rewilding” speaks to me on a primal level. In its own way, it offers a roadmap back to our roots. I look forward to exploring Micah’s blend of yoga, mindfulness, and nature connection to rediscover the wild spirit within. What is rewilding? “Rewilding is a return to our essential nature. It is an attempt to reclaim something of what we were before we used words like ‘civilized’ to define ourselves.” ― Micah Mortali. My soul craves being out in nature with my feet in running water and my hands on the earth!

The Enchanted Life: Unlocking the Magic of the Everyday by Sharon Blackie: Toni brought this book to the Back to Nature Retreat last year. I was able to read the first quarter of it during our downtime and I look forward to finishing it. “The Enchanted Life” speaks of childlike wonder and possibility. It is a beautiful reminder to see the world through eyes alight with curiosity and awe.

Embody Your Inner Goddess by Lauren Leduc: Lauren’s book was recommended by a fellow yogini as we chatted after class about our spiritual journey, seasons of life, motherhood, etc. I took a peek inside and Lauren does an amazing job of honoring the feminine spirit. She offers beautiful practices to nurture, empower, and transform us in a really gentle and accessible way.

The Four Agreements by Don Miguel Ruiz: Simple yet profound, “The Four Agreements” is full of timeless wisdom. Don Miguel Ruiz’s principles serve as gentle reminders to live authentically and walk the path of integrity. This is a great book to revisit again and again. If you like Audible, it’s a short inspiring listen that is great for the car, train, etc.

Each of these books holds the promise of growth, insight, and inspiration. Each book was mindfully chosen for its potential to guide us deeper into the heart of our practice and the essence of who we are. As I eagerly turn the pages, I invite you to join me on this sacred journey of exploration and discovery. What’s inspiring you? What inspiring books are you reading?

Disclosure: Some of the links above are affiliate links. This means that, at zero cost to you, I will earn a small affiliate commission if you click through the link and finalize a purchase. The small commissions I earn from the Amazon Affiliate program help cover my basic web hosting fees. I am so grateful for your support.

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The big question of the day is… is it shavasana or savasana? By the time I did my own 200 hour yoga teacher training I was thoroughly confused. I had heard both pronunciations of śavāsana and I had never seen it spelled with all of the diacritical marks. Most of my previous teachers had pronounced it shavasana, but my YTT teacher pronounced it savasana, so which was correct? Shavasana, or corpse posed, is beloved by all and deserves to be pronounced correctly.

Well, both shavasana and savasana are a little correct and a little wrong. Phonetically, shavasana is the correct pronunciation and spelling of our beloved Corpse Pose. However, “savasana” is missing its diacritical marks, so we’re lacking the pronunciation info found when it is translated from the Sanskrit. Follow the pronunciation guide below for spelling. For writing, choose either the phonetic spelling or the transliteration, but don’t spell it “savasana” — it just leads to more confusion for your students and fellow teachers. I’m totally guilty of this. Please tell me I’m not the only one.

Sanskrit: शवासन
Transliteration: śavāsana
Phonetic spelling: shavasana
Pronunciation guide: sha-VAH-suh-nuh

• ś = pronounced as the “sh” in “shoot”
• a = pronounced like the “a” in “about”
• ā = pronounced like the “a” in “yacht”

śava = corpse
āsana = seat

If you really want to geek out on your Sanskrit pronunciation, Graham Schweig has a great pronunciation guide in his version of the Bhagavad Gita. So it’s a win-win, a great copy of the Bhagavad Gita to help you deepen your understanding of yoga philosophy and a Sanskrit pronunciation guide. Graham is an amazing yoga philosophy teacher and frequently gives lectures for the Smithsonian, Embodied Philosophy, and at other venues.

Alright yogi, now go get your shavasana on! And give yourself this opportunity to rest into your essence. If you find that your lower back tends to get cranky during savasana then slide a bolster, (I love Hugger Mugger for restorative yoga and shavasana — they’re a little pricy, but totally worth it) or rolled blanket underneath your knees (like in the illustration above). If your mind tends to race during shavasana try lengthening out your exhales before you settle in, this simple technique can help calm your nervous system. I also have a great yoga nidra script inspired by nature that those with busy minds tend to find helpful. You could record the script yourself and play it back during shavasana or have a friend or partner read it to you.

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Now that we’re on the road, traveling in the RV we seem to be chasing warmer weather, much the same as I have always done, but at a slower pace. We’ve experienced all of nature’s beautiful fury… from giant storms on the Oregon Coast, to monsoon rains in the Redwoods, to snow in Joshua Tree. We’ve experienced her wonder and beauty too… seal pups playing in a calm cove in Florence, the majestic energy of the Redwoods, the first signs of spring in Santa Barbara, hiking on “new to me” trails to discover hidden gems, exploring new cities and visiting familiar ones, and the warmth of the sun on my skin.

This afternoon I’ll throw my yoga mat down in the dust and sand of Joshua Tree N.P. and flow with the sun on my skin and savor every moment.

This is the season of kapha dosha… from the darkness of winter to early spring, soon we’ll begin to transition into pitta and the heat of summer, but for now, we’ll work on balancing kapha dosha. I find this time of the season to be the hardest to navigate, but with the pitta season right around the corner, it’s also exciting. It’s time to shake off the weightiness of winter and invite my energy to return.

Kapha dosha is associated with the elements of earth and water. When it’s in balance, the kapha person is loving, loyal, stable and dependable, but when kapha is out of wack and excessive they can be prone to lethargy, weight gain, and dullness (I’m just going to go ahead and raise my hand here). In Ayurveda, they use opposite qualities to bring balance to the out of balance dosha. If you’re in a season of excess kapha, you would want to incorporate dynamic movement and light, dry, and warming foods and spices into your day.

This time of year, I naturally want to stay inside, eat soup, and cuddle under a giant pile of blankets because I crave the warmth. But as we know, kapha creates more kapha, and I need to move. This winter I took the plunge and signed up for classpass, so I could, gasp, go to CorePower and take a hot yoga class… don’t judge me! While there is no spiritual aspect to a CorePower class there is heat and it does get the blood flowing, which is exactly what I need this time of year. I can weave my meditation practice and spiritual practices into other parts of my day OR invite my yoga practice to be a moving meditation.

Your Guide to Navigating Kapha Season

If you’re also feeling bogged down by kapha, here are my favorite practices to shake off the excess. And if you’re not sure what your dosha is, I really like this dosha quiz from Banyan Botanicals.

1. MOVE YOUR BODY

Yes, you’ve got to move your body. More than you’re naturally inclined to this season. This is the season where we walk the fine line between restoration and rest and doing and building. Do a more strenuous activity… hot yoga or a dynamic vinyasa practice, hop on the stair climber at the gym, do that challenging hike you’ve been eye-balling, but you think is just a little too long/too hard, take up skiing or mountain biking, etc. Do something that gets your heart pumping and blood flowing to clear out stagnation. It will help lift the mental fog while keeping your energy levels up.

If you’re practicing yoga at home, or wondering what type of studio class to seek, a practice to balance kapha dosha would include dynamic movement, lots of standing poses, and perhaps some heating pranayama techniques like kapalabhati, ujjayi, or surya bhedana (solar breath). If you prefer a guided practice at home, check out this dynamic, energy building prana vayu class on my YouTube channel.

2. TAKE TIME TO SLOW DOWN

This is a natural season for slowing down and laying the foundation for the season ahead, so take this time to meditate, create, learn new skills, clear out clutter, and set yourself up for success. Because when you feel the shift in energy you’re going to want to do it all. But don’t let this time for slowing down take over your life. Just a few minutes a day is enough.

3. EAT WARMING SPICES

Think cinnamon, ginger, cardamom, cayenne, and cloves. Drink hot chai, golden mylk, and warm water with lemon and cayenne. 

4. EAT WARM FOODS

If you’re feeling chilled, eat warm food that’s easy to digest like hot soups, sauteed or roasted veggies and stirfries. Avoid heavier foods, like dairy, nuts, and fats (it’s so hard to cut back on avocado). If your digestive fire is still going strong, and spring is near, feel free to start incorporating more raw veggies and salads in your diet.

5. GET OUTSIDE

This is tricky, especially if you’re like me and HATE being cold. I will do almost anything to avoid being cold! LOL. But when the sun is out, get your booty outside and get those sweet rays of Vitamin D on your skin. Feel the warmth of the sun on your cheeks… in moderation, of course, no sunburns! Enjoy a cup of coffee in the sunshine, go for a walk/hike, or take a few moments to stretch it out.

6. CAN’T TAKE THE COLD AND WET OF KAPHA SEASON? TRAVEL SOMEWHERE WARM

If you have the means, take a few days, a weekend, a week, or a month and go somewhere warm! Seriously, it doesn’t need to be anything fancy. Take a weekend in Santa Barbara, Palm Springs (there are tons of hot spring resorts here) or Sedona. Take a long weekend and go to Mexico. Have more time? Head further south… Nicaragua has amazing beaches, jungles, and islands… and it’s freakin cheap, same with Thailand. Just do it. You’re worth it. It will give you something to look forward to and will maybe even motivate you to keep moving your body throughout the winter.

7. SELF-CARE

There are so many ways that we can practice self-care and I know that the ones I’m about to mention aren’t that exciting, but they’re easy to include in your daily (or weekly) routine and have big results.

Give dry brushing a try… it helps improve circulation and you’re exfoliating your beautiful skin. It’s a win-win. You can find dry brushes at most health food stores. I’m on the road and I don’t have space for a dry brush, so I use a shower loofah that has a loofah scrubber on one side and the mesh side for soapy tasks… it works double duty for me. You can also find dry brushing gloves. Just a few minutes before you hop in the shower is enough.

I LOVE, LOVE, LOVE self-massage or abhyanga. Use a warming oil like sesame and set aside 15 minutes to give your body and nervous system a little TLC. Put an old towel down on the bathroom floor, strip down and give your entire body a massage. Use long strokes on your long bones and circles on your joints. This practice is super calming for the nervous system and such a beautiful way to practice self-love.

Kapha’s tend to be more mucus-y and prone to colds/congestion, so tongue scraping is another practice I recommend for kaphas and especially during this cooler kapha season. With tongue scraping, you’ll scrape off all that extra gunk that’s hanging out on your tongue. I use a copper one that I found for a steal on Amazon.

Wow, I know I just shared a lot of info here. If you want to learn more about Yoga and Ayurveda, check out my upcoming 300 hour yoga teacher training. You’ll learn how to incorporate Ayurvedic theory into your class planning for specific doshas, the different seasons, times of day and even seasons of life.

The post Navigating Kapha Season: Balancing Kapha Dosha During Kapha Season appeared first on Ambuja Yoga.

I want to share a moment of insight I had during the Back to Nature retreats in July. For those of you who have not been on the Back to Nature retreat (yet), on our final night we do a fire ceremony. During the fire ceremony, we let go of old stories and dramas and release our old belief structures (fear, self-doubt, etc.) and turn them over to Spirit, Source, Universe, God. It is both cathartic and healing to burn the ties that bind us… all in a safe, supportive circle of strong, beautiful women. And we call in exactly what we need!

I’ve sat in many circles. I’ve been apart of many fire ceremonies. Each one touches on my heart and my soul in a different, unique, and beautiful way. This time was unexpectedly different. I seem to release the same things over and over again in different layers, like peeling back the layers of an onion or bulb of fennel. And what I released was more of the same patterns I continue to work through, but what I called in was even more important! Straight from my soul, with no filter, with no mask, I asked Spirit to “Burn the F’n Boats!” Yep, I swore in circle and I meant it! I meant it wholeheartedly and I still do.

You might be wondering what the heck do you mean by “burn the boats” and if you know where the saying comes from, you might be even more confused. Why is my yoga teacher talking about war strategy? Sun Tzu shared the strategy in the ancient military treatise, “The Art of War”, Alexander the Great used the strategy when his Greek army arrived in Persia, and as the legend goes, Spanish conquistador Hernan Cortez also employed the strategy when he arrived in Mexico in the 1500s. Okay, and…Burning the boats removes the escape plan, the fall back plan, it removes the thought, “well if things don’t work out, I can (fill in the blank with xyz)” Don’t get me wrong, having a plan B is a great idea BUT if our fall back plan isn’t painful enough or scary enough we don’t give our all to achieving our goals, dreams, desires. When plan B is pretty cushy we stay in the status quo, we fall back into old habits, we procrastinate on our dreams, we don’t push as hard through the tough times, we don’t do the hours to make our dreams our reality. Our dreams are ours. Let’s take ownership over them. When you burn the boats you ignite a burning desire to succeed, you light a fire under your own bum! You say YES to living the life you want. A healthier life. A joyful life. An inspired life. You make it priority number one. There is no other choice.

So why am I telling you all this? I’ve always felt like I do a “pretty good job” getting things done, but if I’m really being honest, I spend a lot of my time distracted, messing around on YouTube and social media, cleaning the house when I don’t need to, pinning on Pinterest, excessive planning… when I could be a bit more focused. And this next stage of life requires that I am all in and that I do, in fact, burn the boats! I want to stay connected with my yoga tribe. I want to travel more. I want to spend more time with the people I love. I want to spend more time in nature. So what does that mean?

1) We’re moving… again. (Myself, Steve and our furbabies will be back in Bend in October)

2) Finding Thrive, my online course rooted in Ayurvedic self-care practices and habit evolution launches in January 2020. If you’re feeling stuck with your diet, your sleep, your lifestyle… this course is for you. I don’t even know if I can call it a course because it’s so much more… you’ll learn the tools you need to succeed, you’ll have access to an awesome support tribe (let’s be honest– we can’t do it on our own), and you’ll receive one-to-one and group coaching. <3 More details will be available by the end of September.

3) Online Yoga Teacher Training starts in February 2020 (If money is tight, please reach out. I will be offering a few spots at a special *very discounted* rate for beta testers. You get to take the online course for cheap, in exchange, you give me feedback about what you liked/didn’t like from each module.) More details will be launching soon.

4) My YouTube channel will be blowing up with new yoga practice videos, meditations, yoga nidras and tutorials, starting ASAP. Check it out!

5) I would love to come visit you and maybe even host a workshop at your favorite local studio. <3 Nowhere is off-limits. Email me!!!

6) My 2020 Retreat schedule is coming together nicely.

• June 27 – July 4, 2020 We’re going back to Greece because it was so amazing!!!
• July 17-19, 2020 Session 1: Back to Nature Women’s Retreat at the Tipi Village near Eugene, Oregon
• July 19-21, 2020 Session 2: Back to Nature Women’s Retreat at the Tipi Village near Eugene, Oregon
• September 11-13, 2020 Session 3: Back to Nature Women’s Retreat at the Tipi Village near Eugene, Oregon

Love and Light,

Autumn

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Recently I’ve been drawn to the great goddesses of the Hindu pantheon. Their stories are magical and moving, exciting and inspiring, and sometimes even terrifying. My original intention was to write a blog post introducing the goddess Lakshmi, the goddess of abundance, well-being, harmony, good luck and prosperity in all forms, but she also personifies so many other characteristics worthy of discussion and embodiment. We call on Lakshmi to access the ocean of abundance that lies within, to find our radiant inner beauty, and to guide us on the path of our dharma.

As one of the Great Mother goddesses, Lakshmi guides us from the darkness to the light. She helps us move from a mindset rooted in fear and lack into a mindset of love, abundance, and generosity. The name Lakshmi comes from the Hindu word Laksya with means “aim” or “goal”. When manifesting abundance we can practice self-inquiry and take a moment to examine our intentions. Why do I want this? How would having this influence my life? How would it improve my life and how could my having it improve the lives of others? How can I use this to serve my community?

Abundance Flows to You and Through You

“Abundance flows to you and through you” has been my mantra for more or less the past year. And yes yogis, it is true, abundance flows both ways! I’ve experienced this flow (and lack of) again and again. When I found myself getting stuck in feelings of fear of not having enough or lack I could feel the Universe pulling back. But what’s even more amazing is when I drop back into the space of abundance, gratitude, and worthiness, I feel the support of the cosmos, Lakshmi, the Universe, God, whatever you want to call it. It’s as if I could do anything.

Our ability to give and receive freely depends deeply on our own personal beliefs that we are worthy of love, worthy of gifts, and that others too are worthy of these same gifts. Sally Kempton, author of Awakening Shakti, said it perfectly, “When you can allow yourself to receive with the feeling that you deserve the gifts of life, and then give with the feeling that others deserve them also, you find yourself in what one of my teachers called the auspicious state of mind, the state where shri is simply flowing through you. You feel Lakshmi’s presence as internal abundance and also as gratitude and as the desire to bless others. It’s then that you can begin to feel Lakshmi’s energy as your own.”

Lakshmi: A Tale of Generosity

One of my favorite stories of Lakshmi personifies an attitude of generosity, compassion, and empathy. As the story goes, Lakshmi and her husband Vishnu were the manifest deities at a wealthy temple for the high-caste in Varanasi, India. One year, during the festival of Diwali, Lakshmi decided to visit the town’s untouchables and bestow the untouchables with food and money. Her generosity extended to both those who worshipped her and those who did not. A beautiful reminder that we are all worthy, whether we (or others) deem us to be worthy.

Upon learning that Lakshmi has been spending time with the untouchables, Vishnu becomes angry with her. She immediately flees and goes to live with a group of sweepers. Upon Lakshmi’s arrival, the sweeper community begins to prosper, there is an abundance of food and there is enough money for the sweepers to fix-up their homes.

While the sweepers are being lifted up out of poverty Vishnu’s temple is falling into ruins, the community stops bringing offerings, and the surrounding trees begin to wither. Out of desperation, Vishnu finds Lakshmi and begs her to return. She obliges on one condition, that he may never restrict her ability to share her blessings again.

I think we all probably know a Lakshmi. We have a friend that we can count on… she lends us an ear when we need to chat, she nourishes with food and her gracious spirit, she uplifts us when we need a pep talk, she believes in the abundance of the Universe and is happy to share. She gives from a place of love and heart and soul. She gives without expectations. And yes, abundance seems to flow her way.

The Goddess of Abundance and Padma Mudra (Lotus Mudra)

The lotus is a common image in Hinduism and Buddhism and Lakshmi is often depicted either sitting or standing on a lotus flower and holding two lotus flowers in her hands. Bansi Pandit goes into even more detail about the symbolism of Lakshmi’s lotuses and explains that “since the right side of the body symbolizes activity, a lotus in the back right hand conveys the idea that one must perform all duties in the world in accordance with dharma. This leads to moksha (liberation), which is symbolized by a lotus in the back left hand of Lakshmi.”

A lotus flower begins down in the muck and mud and rises up through the water to blossom unscathed at the water’s surface. You can think of the path of the lotus as the journey to enlightenment. It is the journey from the darkness to the light.

To practice Padma Mudra, bring your hands into Anjali Mudra (prayer mudra) in front of your heart center and then separate your index fingers, middle fingers, and ring fingers. Allow the fingers to spread away from one another like a lotus flower blooming while keeping the pinkies, thumbs and wrists touching.

Did you also know that Ambuja means lotus? Learn more about the meaning of Ambuja here.

Four Lakshmi Inspired Practices to Cultivate the Art of Giving and Receiving

“Until we can receive with an open heart, we’re never really giving with an open heart. When we attach judgment to receiving help, we knowingly or unknowingly attach judgment to giving help.”

~Brene Brown

A practice in self-love.

Lie down onto your back and come into Supta Baddha Konasana (Reclined Bound Angle Pose/Reclined Butterfly Pose). To practice Supta Baddha Konasana, bend your knees and bring the soles of your feet to touch. Allow your knees to drop out to the side like the pages of a book. If you have any pain in your hips or knees support your thighs with blocks, cushions, etc.

Now bring your right hand to your belly and your left hand to your heart. Before continuing, take a moment to bring your awareness to your breath and your heartbeat and simply witness.

Your right hand is often considered the hand of action and your left hand is often considered the hand of reception. In this exercise, envision a free flow of self-love flowing through your left hand and into Anahata Chakra, your heart center. Your heart, mind, and body receive this love graciously and without judgment or expectation. Stay with this free-flowing self-love, allow it to flow into your body for ten to fifteen breaths. Then release this awareness and bring your awareness to your right hand, repeat a mantra of kind words and affirmations of self-love, gratitude, abundance, and/or worthiness. If you’re feeling stuck, perhaps try the same mantra that I have been using, “Abundance flows to me and through me” or try “I freely give and receive the gifts and blessings of Lakshmi.”

A practice in the art of giving and receiving inspired by Sally Kempton’s Awakening Shakti

Set aside thirty minutes or so to journal about your beliefs about giving and receiving.

• To begin, let’s focus on what you would like to receive. Free write a list of the blessings/gifts you would like to receive, whether they are material or spiritual. Be specific. Are other people involved? If yes, name them.
• From the above list, decide which three are the most important blessings. For each of the three blessing answer the following questions:

• How would this blessing influence your life? How would things change? How would this influence your relationships with others? How would you be able to serve others better?
• How do I intentionally or unintentionally limit my ability to receive these blessings? In what ways do I limit my potential or practice self-sabotage?
• How could I help someone else receive the same blessings that I want for myself? Write down a few actionable steps to help someone else achieve the same blessing that you want for yourself.
• Now put it into action, for yourself and for this other person.

Say yes when help is offered. Ask for help when needed.

When we accept help from someone, we gift them the opportunity to be of assistance. If we deny their offer to help, we are shutting down the energy and flow of abundance. I know I struggle with this one! I like to be in control and allowing someone else to help with a task, means that it is out of my hands, but what a gift it is!

I was reminded of this recently when I was leading a yoga teacher training weekend in Bend and we had to be out of the studio quickly, so the next group could come in. One of my gracious students offered to help sweep the floors and my first instinct was to shut it down and say “no” and “that I’ve got it” simply because I’m a people pleaser and I want to make sure that I’m not inconveniencing anyone. I quickly checked myself and my ego and accepted her offer to help. The next time someone offers to help you I encourage you to check in and say yes.

And yogis, we have got to ask for help when we need it! I’m still working on this one. I will run myself into the ground before asking for help, so maybe I’m writing this more for myself than for you. But we cannot do it all ourselves.

And plus, when we ask for help, we are gifting someone with the opportunity to lend a hand. They will feel good about helping someone in need (YOU) and you may end up with a bit of free time to take care of yourself or help someone else in need.

And finally, get your chant on. Chant to Mata Lakshmi.

Okay, I’m definitely the crazy lady chanting in the car, walking the dogs, etc. But I don’t really care.

Invoke Lakshmi with this beautiful simple chant.

Om shrim maha Lakshmyai namaha

Ohm shreem muh-hah luhk-shmyai nuh-muh-huh

Om, I offer salutations to the great goddess of good fortune.

Jai Lakshmi!

Until next time beautiful yogis!

Love and Light,

Autumn

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If you’ve attended a yoga class or visited a Hindu or Buddhist temple you have likely heard the mantra OM or AUM being chanted. The Om mantra is the most sacred mantra in both Hinduism and Buddhism. In addition, Om is also said to be the primordial sound of the Universe. The Om mantra is the most elemental of vibrations and is considered the sound of the void.

According to Patanjali, Om, the original sound, is a direct expression of isvara or God. Therefore, when we chant Om it provides a direct link to the Divine and divine knowledge. Om connects us to the Divine in vibrational form and makes our prayers and mantras more effective by increasing pranic energy.

Where did the Om mantra originate?

Om, an ancient Sanskrit letter, first appeared in the Vedas between 1500 and 1200 BCE. The main teaching on Om from the Vedas, Upanishads and Yoga Sutras is to experience non-dual awareness.

How do you pronounce Om?

The common pronunciation of Om is to pronounce the mantra with the same “o” sound as in “home”. But there are actually three sounds that make up the mantra: A-U-M or “aaah”, “oooh”, “mmm”. The sound of OM/AUM begins at the back of the throat with the “aaah” sound and ends at the lips with the “mmm” sound. When chanting the mantra OM, it fills the entire mouth from back to front, which represents the entire Universe. Similarly, when chanting Om, one can feel its vibration deep within the body. At the end of chanting AUM there is a pause or a moment of silence. This pause represents the state known as Turiya, or Infinite Consciousness.

What does the Om symbol mean?

If you look at the symbol for OM you will see three curves, one semicircle, and a dot at the top. In addition, each portion of the symbol contains not only the sounds of the mantra but deeper symbolism and meaning.

• The large bottom curve symbolizes the waking state, A.
• The middle curve signifies the dream state, U.
• The upper curve denotes the state of deep sleep, M.
• The dot signifies the fourth state of consciousness, Turiya.
• The semi-circle at the top represents Maya or illusion. Therefore, it is the illusion of Maya that is an obstacle to accessing our highest self.

The three sounds of the om mantra represent the various trinities:

• Brahma, Vishnu, and Shiva (creator, preserver, destroyer)
• The past, present, and future
• The waking, dreaming, and dreamless states
• Heaven, earth, and underworld

In David Frawley’s book, Mantra Yoga and Primal Sound, he says:

“Om is the prime mantra of the Higher Self, or Atman. It attunes us with our true nature. It is the sound of the creator, preserver and destroyer of the universe, who is also the inner guru and prime teacher. It reflects both the manifest and un-manifest Brahman, sustaining the vibration of being, life, and consciousness in all worlds and all creatures.”

The mantra Om is directly linked to the sixth and seventh chakras, Ajna and Sahasrara respectively.

Sound and vibration are powerful tools for healing and transformation. Exploring the mantra OM, and the power of sound can remind us to treat our words and thoughts as sacred, creative, and divine. What we think and say, we manifest.

Nikola Tesla said, “If you want to find the secrets of the universe, think in terms of energy, frequency and vibration.”

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Ayurveda 101: What is Ayurveda?

Ayurveda is an ancient science that originated during the Vedic era in India, thousands of years ago. When one looks at the Sanskrit roots of the word Ayurveda we see Ayu = life and Veda = science or knowledge, so Ayurveda is literally the science of life. Ayurveda is not just a way to cure disease, it is also a way of life.

Following an Ayurvedic lifestyle leads to overall health, improved immune system function, weight loss/weight maintenance, lowered risk of disease and improved energy.

Ayurveda 101: Ayurveda and Your Whole Being

Ayurvedic practitioners take into account the person’s entire being: physical, mental and spiritual. They assess diet, lifestyle, daily habits, imbalances and instances of dis-ease. Ayurvedic practitioners look at your prakriti (or constitution) and your vikruti (current state of imbalance) and work on bringing the patient back into balance by balancing the doshas.

The Ayurvedic College defines “a person’s prakriti [as] the inherent balance of the three doshas at the moment of their creation.” To know a person’s constitution is to know their tendencies. And to know your own prakriti is a way to step into your own power and live a vibrant, healthy dis-ease free life.

Your prakriti, or constitution, is determined by the balance (or imbalance) of your doshas. It is common to have one or two dominant doshas. The three doshas are vata, pitta, and kapha. Each of the doshas has very specific tendencies and are identified by different characteristics of body type, energy, digestion, personality and so much more. Want to find out your dosha? I like the Banyan Botanicals quiz (although they do try to sell you their products). Here is a link to the Banyan Botanicals dosha quiz. I’m Kapha-Pitta, and almost NO VATA!!! I’ve been working on balancing my own doshas and it’s been a fun experiment in self-care.

Your vikruti is your current state of imbalance and is not static. Your vikruti changes at different times of day, seasonally, your stage of life and with lifestyle changes. Would you like to determine your vikruti? Here is a short worksheet from the Ayurveda Institute that you can take.

Once you’ve discovered your prakriti and vikruti, and therefore your dominant dosha(s), you can begin to make lifestyle changes to balance your doshas and thrive. Three easy ways to balance your doshas are to eat a diet to pacify your dominant dosha(s), establish a dinacharya practice, and align your lifestyle with the ayurvedic clock.

Ayurveda 101: Ayurvedic Diet

In Ayurveda they have broken down our tastes into six dominant tastes: sweet, sour, salty, pungent, bitter and astringent. Certain tastes increase or decrease the qualities of each dosha.

For example, pitta types typically tend toward hot and oily need to eat foods that are cooling and drying to balance the firey qualities of pitta. They do well with smoothies, fresh and raw foods and should avoid garlic and heating spices. Spicy foods can aggravate pitta and bring it out of balance. Salty, sour, and pungent foods increase pitta, while sweet, bitter and astringent foods pacify pitta.

Kapha types who tend toward heaviness will do best with astringent, bitter and pungent foods, while vata types who tend to be light and airy need foods that are warm, rich, and heavy or foods that are characterized by sweet, salty and sour.

You can see here that the Ayurvedic diet is one way to find balance and overall health. Quote by Hippocrates: “Let food be thy medicine and medicine be thy food.”

I love these two Ayurveda cookbooks and use them weekly:

1. Ayurveda Cooking for Beginners: An Ayurvedic Cookbook to Balance and Heal by Laura Plumb

2. The Everyday Ayurveda Cookbook: A Seasonal Guide to Eating and Living Well by Kate O’Donnell

When I started incorporating more Ayurvedic foods into my diet my digestion improved and I’ve felt lighter and healthier. It’s been an easy transition (probably because the recipes in Laura and Kate’s books are amazing) and I try to incorporate a few dosha specific meals into my weekly meal plans.

Ayurveda 101: Dinacharya

Another way to balance your doshas is to establish a dinacharya practice. Dinacharya is a daily routine, specifically a morning routine. The Ayurvedic morning routine begins with rising before the sun and involves a handful of self-care practices. For most of us, we don’t have hours to dedicate to our morning practice, but I’ve found it pretty easy to streamline.

For example, I wake early, sit upright in bed and meditate for a few minutes, I get up and scrape my tongue and brush my teeth, evacuate my bowls, hydrate, walk the dogs, and then hop in the shower. After my shower, I use a little oil to massage my body and joints and then I’m ready to go.

Do I do all of the dinacharya practices? No, but I have it down to a habitual flow and it works wonders. The trick with waking early begins with eating an early dinner and going to bed at a decent time the night before. The beauty of following Ayurvedic practices is that we immediately tune in and honor our body’s natural rhythms.

Ayurveda 101: Aligning With The Ayurvedic Clock and Your Physiology

Our 24-hour clock and the doshas are also aligned: certain times of day align with certain doshas, which means that certain tasks are better done at certain times of the day. Here is a simple breakdown of the Ayurvedic clock:

• 10 pm to 2 am Pitta
  • From 10pm-2am it is possible to get a second wind, want to snack, etc. It’s best to head to bed before 10 pm, so that your second wind doesn’t keep you up later than you intended. This is also the time of organ healing and restoration, so it is best to skip that midnight snack.
• 2 am to 6 am Vata
  • This is the time where energy is most fluid. This is also the time when many people need to get up for a late night bathroom break. It is best to wake up and start your day before 6 am. This time of day is also characterized by active dreaming and is a time of expansion and awe.
• 6 am-10 am Kapha
  • The morning hours between 6 am and 10 am are characterized by a steady energy and it is the best time of day to get your daily exercise in.
• 10 am-2 pm Pitta
  • Digestive fire is the strongest during this time, so it’s recommended to eat your largest meal of the day between 10am and 2pm. This is also the time of greatest productivity.
• 2 pm-6 pm Vata
  • This is the time to work on projects or do seated tasks and it’s a good time to tackle problems as you may feel both alert and creative. It’s best to eat dinner before 6 pm to allow for proper digestion before bed.
• 6 pm-10 pm Kapha
  • This is a time of slowing down. It’s a great time to spend with friends and family or to get your daily exercise in.

The amazing thing that happened to me was that my energy improved. I’ve had more energy to do the things I want to do. I’m also more in tune with my body and its needs. Do I need to rest? Do I need to eat? What foods make me feel good and what foods make me feel “blah”. I love it!

Over the next few months I will work on sharing more info about Ayurveda, changing your habits and living a healthier life, so if you have questions please ask!

So many blessings to all of you!

Love and Light,

Autumn

*Some of the links above are affiliate links, meaning, at no additional cost to you, I earn a small commission if you click through and make a purchase. These earnings help make the maintenance of this blog possible. You can rest assured that I only link to products I know and love.

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We as humans put on many masks so we can “fit in” with society. What happens when we begin to shed the masks and embrace who we truly are? I came across this Judy Garland quote the other day and I thought I would share it here with you lovely yogis and yoginis.

“Always be a first-rate version of yourself instead of a second-rate version of somebody else.” Judy Garland

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