Ksepana Mudra is the mudra for letting go — and boy did I need it this week. After a rough start to my week, I could feel the frustration and overwhelm settling in like a cloud, and I knew I needed to shake it off ASAP. So this morning, I welcomed Ksepana Mudra into my meditation and asana practice. It’s one of my favorite mudras, simply because I feel the energetic shift almost immediately. The tough stuff is so much easier to move through when you have the tools to do it — and easier still to come back to feeling like yourself on the other side.

What Is the Mudra for Letting Go?

Ksepana Mudra is a hand gesture used to release what no longer serves you. In Sanskrit, Ksepana means to throw (away), to let go, to pour off, or to cast off. It’s the mudra for letting go of waste — known as mala in Ayurveda.

This waste, or mala, can be literal physical waste, toxic relationships, negative thoughts, or old habits, samskaras, and vasanas that no longer serve you. I like to use this mudra when I’m feeling heavy or down, or when I’m holding too tightly to expectations or my desire to be in control. I also love to practice it when I’m feeling grumpy, frustrated, or overwhelmed… it’s like a tonic for the soul. Give it a go and let me know how you feel afterward.

What Does Ksepana Mudra Do? (Apana Vayu)

Ksepana Mudra works with apana vayu — the down-and-outward flowing energy (prana) of elimination. Apana vayu governs elimination (defecation and urination), menstruation, and childbirth. In addition to elimination through the large intestine, Ksepana Mudra helps us remove mala through the surface of our skin via perspiration, and through our lungs via expiration (the exhale breath).

What Element and Chakra Is Ksepana Mudra Associated With?

Ksepana Mudra is most often associated with the air element and the heart chakra. Mudras are frequently linked to specific elements according to Ayurveda’s five element theory — earth, water, fire, air, and ether — and Ksepana sits with air, and therefore Anahata, the heart chakra. What a beautiful act of self-love to say, “no more, this doesn’t serve me, I’m letting it go.”

After many years of practice, though, this mudra often resonates for me with the second chakra and the water element. I find that the imagery of water helps calm my nervous system and clears out stagnation and stress. The second chakra is also very much associated with the energy of apana vayu and the act of letting go.

How Do You Practice Ksepana Mudra?

To practice Ksepana Mudra, interlace the fingers of both hands and then release the index fingers so they extend and touch one another. The thumbs cross, and the thumb pads rest, more or less, in the crook between thumb and index finger. When you’re seated, the index fingers point down. When you’re lying down, the index fingers point toward your feet.

You can also bring this mudra into your asana practice. Here’s a simple flow I love to do in a seated posture:

1. Begin with the mudra at heart center, index fingers pointing up.
2. On an inhale, turn the index fingers to point down and slightly away, extending the arms long toward the floor.
3. Continuing the same inhale, sweep the arms up and overhead.
4. On an exhale, let the index fingers travel to the crown of the head, then the forehead, the nose, the lips, and back to the heart — like a waterfall tumbling over smooth stones.
5. With each inhale, envision vibrant, light energy flowing into your body. With each exhale, let go of negativity in any of its forms.
6. Repeat the full sequence seven times.

What Are the Benefits of Ksepana Mudra?

Ksepana Mudra helps us release negativity, frustration, and suffering. Practicing it — especially in the flow above — creates a palpable difference in our energy. I call this letting-go mudra an “attitude adjustment.”

But here’s the part many teachers forget: letting go isn’t the destination. It’s what makes room. When the heaviness moves out, something lighter gets to move back in — a little more ease, a little more play, the version of you that laughs easily and feels like herself again. We don’t release the frustration just to be empty. We release it so we can come back to life a little.

Affirmations for Letting Go

Pair any of these with your practice:

• “I embrace uncertainty with ease.”
• “I let go of what no longer serves me.”
• “I surrender to the flow of the Universe.”
• “Spent energy in my body, mind, and soul flows away from me, and I thankfully accept all things that refresh me.” (from Gertrud Hirsch’s book Mudras: Yoga in Your Hands. Gertrud’s book has been on my bookshelf for years and is my go-to reference for mudras.)

Frequently Asked Questions About Ksepana Mudra

What is Ksepana Mudra? Ksepana Mudra is a yoga hand gesture used to release what no longer serves you. In Sanskrit, Ksepana means to throw away, let go, or cast off. You form it by interlacing the fingers, releasing and extending the index fingers to touch, and crossing the thumbs.

What is Ksepana Mudra good for? Ksepana Mudra is good for releasing negativity, frustration, overwhelm, and stagnation. It works with apana vayu — the body’s downward, eliminating energy — to support letting go of physical waste, heavy emotions, and old habits that no longer serve you.

How do you do Ksepana Mudra? Interlace the fingers of both hands, then release the index fingers so they extend and touch. Cross the thumbs, resting the pads in the crook between thumb and index finger. Point the index fingers down when seated, or toward your feet when lying down.

What chakra is Ksepana Mudra associated with? Ksepana Mudra is most often associated with the air element and the heart chakra (Anahata). With practice, many people also feel it resonate with the second chakra and the water element, both of which connect to apana vayu and the act of letting go.

How many times should you practice Ksepana Mudra? In a seated flow, practice the full sequence seven times, coordinating the movement with your breath — inhaling vibrant energy in, exhaling negativity out.

If you want to learn more about mudras and the meditation practices you can combine with these symbolic hand gestures, check out my book, The Little Book of Mudra Meditations. And if you’re craving space to actually practice this kind of letting go — away from the noise, with other women who get it — come explore an Ambuja Yoga retreat. Sometimes one brave decision changes everything.

Hope to see you on your mat or cushion soon.

With Love,
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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Vajrapradama mudra has been resonating with me deeply. Each time I practice vajrapradama a whole bunch of emotions well up from within. I’m currently in a bit of a life and business transition and there are many unknowns. It’s sometimes hard for me to admit that I don’t know what the next step is or that I don’t know if I’m doing things right. I’m not going to lie… I’ve been experiencing a lot of fear recently and my self-confidence has been lagging. I don’t consider myself to be that fearful when it comes to big leaps of faith or pushing up to my edges, but unfortunately I’ve also built a wall around my heart; a wall that I’ve been mindfully dismantling piece by piece. And it’s not always pretty!

I practice the mudra for unshakeable trust in my heart meditations, in my asana classes and even when I have something important and/or heartfelt to say. Sometimes vajrapradama feels like the only thing tethering my mind to my heart and right now I need it. Vajrapradama mudra builds unshakeable trust, courage, and self confidence… we can always use more of these three qualities, especially when they are grounded in the heart.

In Sanskrit vajra means diamond and thunderbolt. The diamond represents indestructibility and the thunderbolt represents unstoppable force. When you have unshakeable trust in your True Self (the one that is aligned with the divine) you become a force to be reckoned with and obstacles are overcome with ease.

I’ve also found Ganesha mudra helpful lately. Ganesha mudra is the hand mudra for confidence, courage, compassion and openness. Are you noticing a theme here? Abhaya Hridaya is another potent mudra; it’s a mudra for fearless love.

How to Practice Vajrapradama Mudra

Practicing vajrapradama, the mudra for trust, is very simple: interlace your fingers, keep your palms open and rest your hands on your heart. Close your eyes and feel your breath and your heartbeat beneath your hands. You can use this mudra as often as you would like. Like I said, I’m currently using it all the time.

Positive Affirmations for Vajrapradama Mudra

I recommend using a positive affirmation that resonates with you. Here are some examples:

• I am open to receiving divine guidance. I trust that I am exactly where I need to be right now.
• “I open my heart to the Universe.  I trust the wisdom of a power greater than my own and accept its healing.” From SpiritVoyage.com
• “I am a creation of the greatest omnipotence, whose strength and power lovingly support me at all times.” From Gertrud Hirschi’s Mudras Yoga in Your Hands.
• “I am confident because I trust in myself. I am fully supported.” From Anita Goa.

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I joke that it took me seven years to get crow pose. Maybe it wasn’t quite seven years, but it took me longer than average. Eventually, once I stopped freaking out about falling on my face or injuring my wrists, shoulders, etc. it happened. I nailed. The funny thing is before I mastered crow pose I was already practicing other arm balances. I guess with bakasana you risk falling flat on your face and I have a deep fear of falling… somewhere in my psyche I have linked falling and failing together into one big massive knot of fear and in crow pose you literally have to face your fears head on.

Learn to effectively teach your students to face their fears head on with Bakasana/Crow Pose.

Teach Crow Pose Effectively With These Alignment Tips

• Hands are shoulder width distance
• Fingers are spread wide
• Press down through the base knuckles of the fingers, especially through your index finger and thumb
• Dig fingertips into your mat
• Use hasta bandha
• Make sure the elbows are above the wrist and not “winging out to the side”
• the eye gaze, or drishti, is slightly forward toward the top of the mat (not back at your feet)
• Bring the knees as high up on the triceps as possible
• Squeeze knees and triceps into one another
• Engage mulabandha and uddiyana bandha as the hips lift high
• Tip forward slightly
• Guide the big toes toward one another
• Lift heels up toward your hips
• And breathe…

Prep Poses for Crow Pose

Remember to warm up before practicing crow pose. Before you teach Crow Pose prepare by teaching a few or all of the following postures.

• Happy Baby
• Cat/Cow
• Lizard Pose
• Seated or Reclined Crow Pose
• Malasana- Yoga Squat
• Chaturanga Dandasana
• Boat Pose & Half Boat
• Wrist therapy

Brushing up on crow pose basics on retreat in Nicaragua.

Props and Modifications for Crow Pose

For students with shoulder or wrist injuries offer seated crow pose or malasana.

In seated crow emphasize squeezing upper arms and knees squeezing in toward one another, the engagement of the pelvic floor and lower abdomen and rounding the upper back.

Offer malasana with or without a block underneath the pelvis. Encourage students to lift through mula bandha, press down through the feet, and squeeze upper arms and inner thighs/knees into one another.

For a student afraid of falling on their face offer a blanket or block underneath their forehead when you teach crow pose.

For a student struggling to find the engagement and balance in bakasana bring them over to the wall.

Set them up in malasana about a foot and one half away from the wall. Get them set up to come into the posture and have them press the top of their head into the wall as they work on lifting the feet off the ground.

For students struggling to lift their hips high in crow pose suggest a block under their feet. Lifting the hips up high can bring up a fear of falling for some students. If this is the case offer verbal encouragement. You may choose to provide a hands-on assist.

Advanced Variations for Crow Pose

For advanced students offer variations to challenge their strength and focus.

Teach crow pose to tripod headstand back to crow pose.

From crow pose teach a jump/float back to chaturanga and then forward to crow pose.

Offer up a bakasana fusion pose like: half tittibasana and half crow pose or half lolasana and half crow pose.

For students that have the strength and would like a challenge offer Eka Pada Bakasana (one legged crow pose).

Autumn is available for yoga instructors seeking mentorship. Have questions? Reach out and connect.

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Nine Meditation Types For Beginners

Mindfulness Meditation

Since mindfulness meditation is the most popular meditation practice today I’ve put it in the number one spot. You’ve probably heard of it before, but may not know what it is or how it is different from other meditation practices. Mindfulness meditation is simply paying attention to the present moment and being aware of all the sensations, thoughts, etc. that arise without judgement or attachment. Here is a cool video from Jon Kabat Zinn about how a mindfulness meditation practice lights up different parts of the brain and here is a link to get you started with a mindfulness practice.

2. Transcendental Meditation

Transcendental meditation doesn’t seem to be as popular today as it was in the past, but there is still a substantial community worldwide. Transcendental meditation (TM) was made popular by the Beatles who learned the technique from Maharishi Mahesh Yogi. It has it’s roots in religion and involves mantra (sound) repetition for 15-20 minutes twice daily. Transcendental meditation teachers are required to undergo a certified training before they can teach and share the practice and students are initiated into the practice.

Much research has been done on the technique, but the research has been poorly conducted and unfortunately is of little scientific value. But honestly, any form of meditation is likely to create positive changes in your life, so why not try TM.

3. One of my favorite meditation practices: Mantra or Japa

Similar to Transcendental Meditation, mantra and japa meditation involve the repetition of a mantra, sound or divine name. This type of meditation practice is often practiced with a mala. A mala is a necklace, similar to a rosary, with 108 beads on it. The mantra is repeated 108 times either softly spoken or internally repeated. This type of ancient meditation practice is used in many different religious traditions like Hinduism, Buddhism, Jainism and Sikhism. You could even say it is similar to praying with a rosary.

A handmade green sandalwood meditation mala.

4. Guided Meditation: Chakras, Third Eye, Breath, Journey & More

Guided meditations are wonderful for those who need a bit more guidance and whose minds tend to wander off. Guided meditations can focus on visuals, energetics, sounds, the breath, emotional states and much more. There are many apps you can use on your phone or ipad. Choose your length of practice, the teacher, the focus and get started.

5. Trataka Meditation (also spelled tratak)

Trataka is a form of meditation where one focuses the eyes on one point. Very commonly trataka is performed while gazing at a candle flame. Eventually you may want to close the eyes. When the eyes are closed envision the candle flame in all of it’s detail. Hold this vision of the flame as long as you can and when it dissipates you may end your meditation practice. Slowly open your eyes. Don’t look directly at the flame again right after your meditation. You may need eye drops if the eyes feel dry or strained.

6. Focused Attention- Zazen, Breath, Mantra, etc.

In focused attention meditation the mind is focused on one thing; that one thing could be the breath, sensation in the body, a mantra, an object, etc. The attention is held on this one thing. As thoughts come up, and they will, the mind’s focus is guided back to it’s original point of focus.

7. Metta- Loving Kindness

Metta, or loving kindness, meditation is a practice of sending love to oneself, a good friend, a neutral person, a difficult person, all four of them equally and then eventually to the entire universe. This exercise is excellent for cultivating compassion. Here is a Loving Kindness Meditation with Jack Kornfield.

Loving kindness meditation is kind of like a hug for the soul.

8. Vipassana

Vipassana often begins with awareness on the breath and then moves to a practice that includes noting external stimuli without becoming attached to the source of the stimuli. An example could be if you hear a motorcycle drive by label it “hearing”, not motorcycle or if you notice a sour taste in your mouth instead of labeling it sour note it as “taste”. Noting the sense that recognized the external stimuli. It is very common to attend vipassana retreats where one has the opportunity to delve deep into a meditation practice.

9. Yoga Nidra

I hesitate to include yoga nidra on this list because I don’t necessarily consider it a meditation practice. Yoga nidra is “yogic sleep” and it is a way to access the unconscious and subconscious mind. It is a guided practice, similar to that of a guided meditation. Yoga nidra induces a state of deep relaxation and yoga nidra has a multitude of benefits. If you’re wondering what yoga nidra is or what it is like, I have a yoga nidra script inspired by the natural world here.

Not sure where to start? Google your local community and see what’s available. You might be surprised to find local meditation groups and meditation teachers that would be more than happy to take you under their wing. Another option is to go on a yoga and meditation retreat. On retreat you’ll often practie a few different meditation practices and you’ll have an opportunity to talk to others and share experiences.

Good luck on your meditation practice. Feel free to shoot me a private message if you have any questions via our contact form.

Love and Light,

Autumn

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To Practice Ushas Mudra

Ushas mudra can be practiced first thing in the morning to help wake the body. It is the perfect practice when you have those three “snooze button” kind of mornings. To practice ushas mudra as a female interlace your fingers placing your right thumb between the index finger and thumb of your left hand. Your left thumb gentle presses into the thumb of the right hand. Males practice ushas mudra with the fingers interlaced and the right thumb resting on top of the left thumb.

Here is my favorite way to practice the mudra: maintaining the mudra take your hands back behind your head and let the head rest heavy in the palms of the hands, then stretch the elbows out to the side. With elbows pressing back into your pillow or bed begin to deepen your breath, perhaps arch your back slightly. Take a few rounds of deep breath here and then (still maintaining the mudra) stretch your arms overhead and turn the palms away from you. Stretch the body as long as you can and point out through your toes. Take some ankle circles. Take a few rounds of breath here and when you feel energized and alert make your way out of bed.

Ushas Mudra Benefits

According to Gertrud Hirschi, “This mudra concentrates the sexual energy of our second chakra and directs it into the energy centers above it.” Ushas mudra improves mental alertness, balances our hormones and concentrates sexual energy.

Affirmation for Ushas:

I am enthusiastic about life. I enjoy life’s pleasures.

I am present and alert in all of my actions.

I embrace change and new beginnings.

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Today for lunch I made a straight up 5 star italian tomato soup. Sounds pretty basic, but there was a flavor explosion going on in my mouth! My kids loved it and slurped up the very last drop. Also the mouth watering tomato herb aroma flowing through the house wasn’t too bad either!

This particular tomato soup is so easy and takes about an hour to make from scratch! Not to mention it’s vegan as well:) Vegan tomato soup… yes please!!!

Vegan Tomato Soup Ingredients:

• 2 lbs of fresh organic tomatoes (different varieties ensures maximum flavor! I used heirloom and your typical on the vine tomatoes.)
• 1-2 organic shallots peeled and cut into chunks
• 2 orgainc garlic cloves peeled and cut into chunks
• 3 springs of organic thyme, leaves picked from stem
• 1-2 tablespoons of organic extra virgin olive oil
• Salt + pepper
• ½ heaping cup of raw cashews (soaked for at least 2-3 hours and drained)
• 1 tablespoon organic tomato paste
• ¼ cup organic basil (fresh)
• 2- 2 ½ cups of vegetable stock
• 1 tablespoon balsamic vinegar

Steps to Make Your Super Delicious Vegan Tomato Soup:

1. Preheat oven to 350 degrees F.
2. Line a baking sheet with aluminum foil. Slice your tomatoes. For larger tomatoes slice into quarters and for smaller slice into halves, if cherry tomatoes leave as is. Place your sliced tomatoes on baking sheet.
3. Cozy up the garlic and shallots to the sliced tomatoes on the baking sheet.
4. Sprinkle thyme leaves over the tomatoes, garlic, and shallots.
5. Then drizzle the 1-2 tbsps olive oil over the tomatoes, garlic, and shallots. Add salt and pepper to season the tomatoes. Then place baking sheet in oven for about 30-35 minutes.
6. While tomatoes are in the oven blend cashews, tomato paste, basil, vegetable stock together. Set aside.
7. When tomatoes are starting to look wrinkled/roasted and your mouth is watering from the very fragrant tomatoes then go ahead and pull those babies out. Add the tomatoes, garlic, and shallots to the blended cashew mixture and blend on high until your have a smooth puree soup texture. (If you have to blend a few tomatoes at a time due to space in your blender that is perfectly okay!)
8. Once all blended and smooth go ahead and add the soup to a pot and bring to a simmer. Add in the balsamic vinegar and salt and pepper to taste!
9. Enjoy your delicious restaurant style soup:)

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A Mudra for Vitality: Pran Mudra Practice

To practice pran mudra guide your thumb to touch both your little finger and ring finger. Middle finger and index finger are extended straight. Practice this mudra with both hands. This mudra is best used in meditation and pranayama. Find a comfortable seat for meditation and pranayama and then draw your hands into the mudra and rest them on the back of your thighs/knees.

I like to practice this energizing mudra with a very simple pranayama called Sama Vritti. I find that combining Sama Vritti with Pran mudra gives me a sense of balanced energy and vitality. I’m energized, but still grounded. Sama vritti is an equal length inhale and exhale. This pranayama can be combined with the chant of “So hum” for maximum benefit. Chant “So” on the inhale and “hum” on the exhale. I like to imagine life force energy flowing into my body on each inhale and nourishing my cells on the exhale. Our minds are so powerful, let me know if you have a visualization that helps your practice.

Feel free to practice pran mudra for 5-30 minutes each day.

Benefits:

Pran mudra activates Muladhara (our root chakra) and pelvic floor, in addition to our third chakra, Manipura. Our third chakra is our center of personal power and self confidence. This simple hand mudra has many benefits, for example: it increases vitality while reducing fatigue, it improves our assertiveness, self confidence, courage and ability to see things through. When combined with slow, conscious deep breaths pran mudra is calming and can help overcome nervousness.

This mudra, in addition to improving confidence and courage can also help you envision your future in accordance with your dharma. According to Anodea Judith’s book Creating on Purpose “When you act from vision, rather than what the world tells you is possible, your life becomes energized, and your vision becomes contagious to others.” It’s time to take charge and live your ideal life. If you’re not happy with your current situation I encourage you to begin a mudra practice and to also begin working with a sankalpa.

This mudra activates prana, our life force, by uniting fire, water and earth elements.

Affirmations:

“I have the fortitude, confidence and courage to achieve what my heart desires.”

“My energy stores are plentiful. I feel vibrant and alive.”

Do you already practice pran mudra? Have you experienced its benefits? Send me a message I’d love to hear about it!

Do you want to learn more about mudras? Check out this Intro to Mudras blog post or grab Gertrud Hirschi’s mudra book… it’s amazing or… check out my book, where you’ll find 30 different mudras and meditations.

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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What happens when you get bored with your yoga practice? I know that it happens to me. When I fall off the yoga wagon, especially as a yoga teacher, I begin to have feelings of guilt sneak in. Feelings of “I’m not good enough” or “How can I teach yoga if I’m not practicing?” So I want you to know that I’ve been there. I feel your frustration, your dismay, your guilt… I’m here to tell you to “let it go”. I’m not going to tell you to stop practicing, but I will encourage you to let your yoga practice take on a different form. Here are my tried and true tips for getting over your boredom and feeling good about your yoga practice again.

1. Take class with a different teacher. I might get some flack here from other yoga instructors for saying this, but it’s okay to explore. It’s okay to skip your regular class and drop-in to another teacher’s class. Each teacher has their own style, their own way of cueing, and their own way of formatting their classes…. going to another teacher’s class gets you out of your rut and out of autopilot. You will likely experience different poses (woohoo!) and different benefits and alignment cues that you can bring back to your regular classes. And hell we all suffer from avidya (ignorance), which means that our own teacher can give us the same message every class and we may not be ready for it, so we don’t hear it… well you might be ready for it in another teacher’s class… or they may word it in a way that it is more relatable to you.
2. Incorporate more pranayama, meditation and chanting. For most of us, myself included, we get stuck in asana land. I love asana land! It’s fun and pretty and challenging, but sometimes we forget about the other parts of yoga like pranayama, meditation, chanting. Learn some new pranayama (kapalabhati, brahmari, sitali, ratio breathing, etc.). Kick start your meditation practice. There are so many meditation resources out their now (including apps that make it ridiculously easy to practice). Or delve into the world of Bhakti and learn a new chant or two.
3. Go on a retreat. Attending a yoga retreat (or teacher training) is a great way to get your asana in gear! It’s okay to spend a little extra money on YOU, on YOUR development, on YOUR growth. Don’t feel guilty about it. Go on a retreat with your favorite teacher OR one you’ve been following on social media OR be bold and courageous and book with someone you find online in a destination you’ve always wanted to check out (I would recommend doing some homework before you hand over your hard earned cash though).
4. Try a new-to-you style of yoga. If you always practice Bikram, try vinyasa. If you always practice vinyasa, try yin. Maybe delve into the world of Ashtanga Yoga… why not? Be adventurous in your yoga practice.
5. Change your environment. If you always practice in a yoga studio head on over to the local gym and try one of their classes. Or find an outdoor class at a local park or lodge. Seek out SUP yoga (yoga on stand up paddleboards)… you’ll get an awesome work out, be challenged in new ways and likely you’ll get wet… at least at your first class.
6. Schedule up some yoga playtime. Connect with one of your yoga buddies and schedule some time to just play… maybe play with a little Acro yoga or partner poses or help each other work on those inversions and arm balances. Likely you’ll have fun in the process and make/keep a good friend too.
7. Karma yoga. Okay it’s not asana, but it’s equally important. Find a volunteer gig at a local community center, teach a yoga class for underprivileged kids… even better get your yoga buddies together and do a little karma yoga as a group.
8. Find another hobby. Eek! I know I said it, but it’s okay to branch out. I would recommend finding another active hobby like mountain biking or tennis… something that gets your body moving. Being active in other ways will make you appreciate your yoga practice that much more… especially when your muscles start to get tight and that range of motion you used to take for granted is gone.
9. Read a yoga-ish book. I recommend How Yoga Works by Gesne Michael Roach and Christie McNally
10. Take a trip. Allow yourself to be inspired by giant trees, mountains, lakes and even the hustle and bustle of a new city. Strike a pose and have fun with it. Put your feet in the dirt. Swim out to that tiny island in the lake. Enjoy the sun on your skin.
11. Get a new mat or yoga leggings. I know, I know. Not very yogic of me, but whatever. Buy yourself something nice. Get a new Manduka mat in a fun color or get those wild and crazy patterned Liquido leggings you’ve been eye-ing forever. Give yourself a little extra incentive to get on your mat.
12. Change your playlist. Okay this only applies if you practice at home, but music can have a huge impact on your practice and your mental state.
13. Sign up for one of the online yoga class platforms. Create a home practice, try new teachers, practice when it works for you. Love it.
14. Join a social media yoga challenge. A fun way to connect with other yogis, see new postures and new variations of familiar postures. Have fun with it.
15. Focus on a specific body part or type of pose. Perhaps strengthening or lengthening the hamstrings. Focus on backbends or inversions. Perhaps focus on opening up your hips. You get the picture. Give yourself something to explore and also something to work toward.
16. Schedule up a yoga and wine night with your friends. Why not? Yoga doesn’t have to be in the studio to be wonderful. Take turns teaching and follow it up with a glass or two of wine and some snacks.
17. Practice shorter practices. Set a timer and allow yourself to be present on your mat for 5, 10, 20 minutes. Keep it simple so you don’t get discouraged.
18. Go on a weekend yoga getaway. There are so many options these days. Go to a festival, conference, workshop or retreat in a different city or state. You’ll have the opportunity to get your practice back on track, explore a new place and make new yoga friends.

You don’t need to be perfect. You don’t need to practice 5 times a week. It’s okay to be inspired by other things. Your practice will always be with you. Know that your practice doesn’t need to look like everyone else’s practice. Remember it is YOUR PRACTICE. It is yours and yours alone AND it is a practice. Don’t beat up on yourself. Dig deep find that inner fire. It’s there. We will see you on your mat when you’re ready.

Yogis do you have any other tips or tricks you use when you get bored with your yoga practice? I’d love to hear them.

Love and Light,

Autumn

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Stress is so pervasive in today’s world. Just about every person I meet is struggling with stress and stress management. We have so many demands placed on us daily and in our strive for perfection, for climbing to the top we forget to slow down, to get off of our computers and take time for relaxation. Sometimes as a yoga instructor I feel like I’m expected to be perfect, to have my shit together, when really there are some days where I am literally just hanging on by a thread…. just like everyone else. Sometimes I forget to practice what I preach, so maybe that’s why I am writing this blog post. To remind myself that reducing stress can be utterly simple… it’s just a matter of using the tools we’ve been given.

The physiological signs of stress are the same for everyone: increased blood pressure, increased heart rate, and constricts peripheral blood vessels. How it outwardly manifests varies from person to person. Some react to stressful situations with an overexcited stress response characterized by being quick to become fired up or by being quick to express agitation or anger. Others may react with an under-excited stress response characterized by depression or by shutting down in stressful situations. Your “typical” stress response will determine what kind of activities you need to truly reduce stress. Those with overexcited stress responses will need activities that are quieter, while those with under-active stress responses will need more stimulating exercises.

Maintained high levels of stress are associated with all sorts of health problems including, but not limited to: obesity, heart disease, Alzheimer’s disease, diabetes, depression, gastrointestinal problems, and asthma. High levels of stress may also lead to adrenal fatigue, accelerated aging and premature death. If stress management isn’t part of your daily routine now may be the time to start.

The following is a short list of activities for stress management.

1. Focus on your breath. Close your eyes and bring your awareness to your breath. Become aware of the quality of your breath and the texture of your breath. Begin to lengthen your breath. Inhale for a count of 4 or 5 and exhale for a count of 4 or 5 and allow the breath to deepen without strain. If you find it hard to focus on your breath place one hand on your belly and one hand on your chest. Witness the breath for 3-5 minutes. Notice how you feel afterward.
2. Move your body. Go for a walk. Practice a few yoga postures (1/2 sun salutations or more) in which you can connect breath with movement.
3. Get some fresh air. Eat your lunch outside. Leave your phone in the office. Take a walk around the block. Go for a hike/bike ride before or after work.
4. De-clutter your workspace. Having a clean workspace means you aren’t wasting time shifting things around on your desk. It also means that those pesky tasks that are piling up won’t be staring you in the face.
5. On the same note. Get organized… perhaps even hire someone to help you become organized. Time management is a huge part of stress management. You’ll be able to spend more time doing the important tasks and less time doing the menial tasks.
6. Reach out to a calm friend that is also a good listener and enjoy a little face time…. real face time, not the cell phone version.
7. Make time for meditation. Any type of meditation. There are plenty of apps that you can use if you’d like a guided meditation. Some option are listed here in my meditation blog post. You don’t need to meditate for 20 minutes or an hour. Start with 5 minutes and work from there. Taking just a few minutes a day for quiet meditation is proven to work wonders.
8. Yoga nidra is another technique that can be used for stress management. There are many recorded classes on YouTube of varying quality and length, I have a downloadable yoga nidra on offer for those that subscribe to my newsletter. You may also find that some of the local yoga studios and wellness centers offer live guided yoga nidras.
9. Massage. The power of touch is phenomenal. Whether you visit a professional for a massage or give yourself a 5 minute massage you will feel much more relaxed afterward.
10. Drop into a yoga class. A good class will include plenty of movement, breath work, meditation and also time for rest.

Resources:

http://www.health.harvard.edu/mind-and-mood/stress-management-approaches-for-preventing-and-reducing-stress

http://www.mayoclinic.org/healthy-lifestyle/stress-management/basics/stress-basics/hlv-20049495

http://www.helpguide.org/articles/stress/stress-management.htm

37 Stress Management Tips from the Experts

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Okay, we get it. Sometimes we lose sight of our yoga practice… it gets boring or life and work take us away from our practice. Here are 5 signs you need a yoga retreat.

1. You’re bored

You might need a yoga retreat if you are you doing the same things over and over again? When you’re on autopilot you lose your passion and zest for life. You may feel comfortable in your routine but are you happy and fulfilled? Going on a yoga retreat can give you a fresh perspective and reignite your passion for life! You’ll be able to take a step back from your daily reality and find what truly fulfills you.

2. You’re stressed

You might need a yoga retreat if you are using phrases like, “I’m too busy” or “I’m running out of time.” Maybe you’re feeling overwhelmed, exhausted and wired all at the same time! These feelings stem from stress and anxiety. 90 percent of all doctor visits are related to stress and can cause and/or contribute to SO many different health problems. Yoga is therapeutic and allows your body to relax. And since your body is only able to heal when it’s relaxed, a yoga retreat is the perfect way to restore, not only your physical health, but your mental health as well.

3. You need a technology detox

You may need a yoga retreat if you are so attached to your phone that it feels like another body part. How much time do you actually spend scrolling through Instagram or Facebook? While it’s nice to have communication and information at our fingertips, too much technology can be overwhelming and stressful. Going on a yoga retreat allows you to turn your phone off and connect with yourself, nature and have meaningful conversations with others.

4. You want to meet new yoga friends

Yoga retreats are a perfect way to meet like-minded people who share your same love for yoga. You’ll meet people from all over the world with some of the same interests as you. Maybe you’ll even find a yoga buddy who’ll accompany you on your next retreat!

5. You want to deepen your yoga practice

You may need a yoga retreat if you’d like to deepen your yoga practice. It doesn’t matter how long you’ve been practicing yoga, a retreat is a great way to deepen your practice. Weather you’ve been practicing for 20 days or 20 years, you’ll be able to gently explore the limits of your body and expand your mind. On our retreats, you’ll practice yoga twice daily which will increase your strength and flexibility, while helping you invite more gratitude into your life.

Are you experiencing any of these signs? If you are, it’s definitely time to book a yoga retreat. Join one of our upcoming retreats.

Click here to learn more and book today!

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