2024’s Most Inspiring Books on Yoga, Motherhood, and the Path of Transformation

March 28, 2024April 4, 2024Autumn Adams

inspiring books on yoga, motherhood, and transformation

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.

A Mudra for Letting Go: Ksepana Mudra

February 7, 2021February 8, 2021Autumn Adams

Ksepana Mudra is the mudra for letting go and boy did I need it this week. After a frustrating start to my week, I knew I needed a major attitude adjustment. I knew that I needed to shake off this cloud of frustration and overwhelm ASAP, so this morning I welcomed Ksepana Mudra into my meditation and asana practice. This is probably one of my favorite mudras, simply because I experience an energetic shift immediately. It’s so much easier to work through the tough stuff when we have the tools to do so!

The Mudra for Letting Go

In Sanskrit, Ksepana means to throw (away), to let go, pour off or to cast off. Ksepana mudra is 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 don’t serve your highest self. I like to use this mudra when I’m feeling heavy or down or when I’m holding to tightly to expectations or my desire to be in control. I also like to practice this mudra 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.

Ksepana Mudra and Apana Vayu

Ksepana Mudra works with apana vayu, which is the down and outward flowing energy (prana) of elimination (defecation and urination), menstruation, and child birth. In addition to elmination 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).

Ksepana Mudra: Elements and Chakras

Mudras are often associated with specific elements according to Ayurveda’s five element theory (earth, water, fire, air and ether). Ksepana Mudra is often associated with the air element and therefore 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 practicing Ksepana Mudra it often resonates with the second chakra and the water element. I find that the imagery of water helps calm my nervous system and clears out stagnation, stress, etc. The second chakra is also very much associated with the energy of apana vayu and the act of letting go.

Ksepana Mudra Practice:

To practice ksepana mudra interlace the fingers of both hands and then release the index fingers. The index fingers are touching one another. The thumbs are crossed and the thumb pads rest, more or less, in the crook between thumb and index finger. When seated and practicing this mudra the index fingers should point down. The index fingers should point toward your feet when practicing this mudra lying down.

You can also practice this mudra in your asana practice. A flow that I like to do in a seated posture.

Begin with the mudra at heart center. Index fingers pointing up.
On an inhale turn the index fingers to point down and slightly away, extending the arms long toward the floor.
Using the same inhale breath sweeping the arms up overhead.
Exhale index fingers come to the crown of the head, to the forehead, the nose, then the lips and back to the heart like a waterfall tumbling over smooth stones.
Each inhale envision vibrant, light energy flowing into your body and on your exhale let go of negativity in any of its forms.
Practice a total of seven times.

Benefits of Ksepana Mudra:

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

Affirmations:

“I let go of what no longer serves me.”
“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 literally my go-to book for mudras.
“I surrender to the flow of the Universe.”
“I embrace uncertainty with ease.”

If you want to learn more about Mudras and powerful meditation practices that you can combine with these symbolic hand gestures, check out my book, The Little Book of Mudra Meditations. Hope to see you on your mat or cushion soon.

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.

What’s the Difference Between Yoga Nidra and Meditation?

January 20, 2021January 20, 2021Autumn Adams

What’s the difference between yoga nidra and meditation? Aren’t they the same thing?

Hey there! If you’ve been around the yoga community for awhile, I’m sure that you have probably heard and maybe even tried out yoga nidra and meditation. And maybe you’ve wondered what the difference is between the two practices. Isn’t yoga nidra just like guided meditation? Well sort of.

What makes yoga nidra unique?

At a basic level, yoga nidra is conscious sleep or sleep with awareness and os often simply called “yoga sleep” or “yogic sleep”. It is a systematic method of guiding our awareness from the external to the internal, the physical to the subtle. It moves through the five koshas or “sheaths”. The koshas are the annamaya kosha (the physical body), the pranamaya kosha (the energetic body), the manomaya kosha (the mental body), the vijnanamaya kosha (the wisdom body), and the anandamaya kosha (the bliss body). I won’t get into the koshas too much here. I have a whole blog post that explores each of the koshas in depth. You can check it out here.

Yoga Nidra Withdraws Our Awareness

This process of moving inward shuts down the thinking mind and into a state of pratyahara (hallelujah! — please tell me I’m not the only one whose brain likes to do, do, do). Pratyahara, known as the practice of sense withdrawal, is the fifth limb of Patanjali’s ashtanga yoga. And yoga nidra provides a systematic approach to withdraw our awareness. In yoga nidra we disengage the parts of our mind that are linked to sense perception. The only sensory input we keep “open” is the auditory channel and perhaps a little “feeling”.

To me, yoga nidra is a passive practice of awareness and receptive consciousness. It doesn’t matter if your mind drifts off. It doesn’t matter if consciousness falls away and the subconscious comes forward. The practice still works, so there is no need to force your awareness. With the mind quiet and receptive, the thoughts pause and we enter a state of pure consciousness (even if it’s just for a moment or two). In this receptive state, it is possible to work with healing old samskaras that no longer serve us and by using a sankalpa we can create new, healthy samskaras.

And finally, yoga nidra slows down our brain waves and helps us enter a space of deep rest. In a way, I think of yoga nidra as a game of “follow the leader” for the brain because the practitioner guides the entire experience. The mind doesn’t work to maintain focus, it’s just “follows the lead” of the teacher. The practitioner is like a gondolier or river guide, yoga nidra is the boat, and the student is the passenger.

What makes yoga nidra and meditation different?

On the other hand, meditation has become a bit of a blanket term for any practice that helps us gain insight and awareness. It’s important to realize that meditation practices span many different traditions and lineages, so it’s a bit challenging to compare yoga nidra and meditation.

However, especially when meditation is a brand new practice, it requires effort, there is basically no effort in yoga nidra, except to not fall asleep. Meditation is an active practice of training the mind to one-pointed focus, whether that’s a mantra, an object like a flame, your thoughts, your breath, or something else entirely. With this intention, the mind is brought back to the object of meditation when it loses focus and “wanders off”.

Yoga Nidra and Meditation are Complementary Practices

Yoga nidra and meditation both have numerous benefits and the two practices complement one another well. As a matter of fact, scientists on multiple continents are studying these two ancient practices and finding that they reduce stress, improve sleep, relieve menstrual discomfort and so on. Check out my other blog posts if you would like to learn more about the scientific benefits of the two practices.

I would love to have you join me for a live zoom yoga nidra (check my schedule). Or try an on-demand yoga nidra on YouTube.

I would love to hear about your own personal experience with yoga nidra. Please feel free to reach out!

Love and Light,

Autumn

Ganesh Mudra for Courage & Confidence

January 10, 2021January 11, 2021Autumn Adams

ganesha mudra for confidence — Gorgeous pic of Ganesha by Pete Linforth

Hello from Bali! Yogis if you ever have a chance to make it out to Bali DO IT! It’s so beautiful. I’ve already felt the energy shift of being here AND I’ve only been here a little over a day. It’s pure magic. Since I am in Bali I figured it would be wise to teach Ganesh Mudra today. Statues of Ganesha abound all over Bali! Some covered in moss or lichen, others adorned with flowers or mala beads, some with incense and offerings at their feet. It’s lovely. This is my third trip to Bali. Each time my energy shifts and obstacles seem to drop away…. Ganesh at work!

Mudras are shapes that you make with your hands to guide and direct the flow of prana and your awareness or intention. They’ve been around for ages and across cultures. Typically, they’re practiced in meditation, but some lend themselves well to an asana or pranayama practice.

Ganesh (also interchangeably called Ganesha), the elephant god, is the remover of all obstacles. Not only does Ganesh help us overcome life’s challenges, his mudra is for confidence and courage on our yoga journey.

Benefits of Ganesha Mudra for Courage:

Ganesh mudra helps activate the root, navel & heart chakras. Practicing this mudra for courage helps us to trust our foundation. When we feel supported it’s that much easier for us to step into our personal power, while staying aligned with the energy of the heart. Ganesh Mudra activates the fire element and can help you act with confidence, courage, self-esteem, compassion and openness. Ganesh mudra, just as with Lord Ganesha himself, helps dispel fear, so we can achieve our hearts desires. On a physiological level this mudra releases tension in the muscles of your chest and may also stimulate activity of the heart and open the bronchial tubes.

To practice Ganesha Mudra:

Bring your left hand in front of your heart and turn your palm away from you (your thumb pointing down) and fingers bent. With your right palm facing toward you hook the fingers of your right hand with the fingers of your left hand. Elbows pointing out toward the sides. From here, with an exhale breath pull the elbows away from one another while keeping the fingers locked together (don’t let them separate). You will feel the muscles of your chest and upper arms engage. On your inhale breath release the tension. Repeat up to 8 times. You can use this mudra daily OR as needed; like when you’re feeling self doubt, fearful, or closed off from others.

Try this, come into a posture that makes you feel small and closed off, just pause here for a moment and notice the shape of your body, notice how your energy shifted. Now, sit tall and bring your hands into Ganesh Mudra and gently pull your elbows out to the side, just like described above. Then bring your awareness again to the shape of your body and how you feel holding this powerful mudra. Pretty amazing, isn’t it?! Try to become aware of how you carry yourself throughout the day. If you notice your posture becoming rounded (like when you’re at your computer or on your phone) and take a few moments to shift your energy. Give yourself a little Ganesh power up!

Incorporate This Mudra For Confidence Into Your Yoga Practice

This mudra is easy to incorporate into a yoga practice too! Since it instills confidence and courage, I like to incorporate it into powerful poses like Crescent Lunge, Warrior 1, and Warrior 2, especially if we’ll be doing a strong balancing sequence later in class!

Amplify Your Connection with Ganesh by Adding a Mantra

I love combining mantra with my mudra and meditation practice. One of my go-to mantras is “Om gam ganapataye namaha” which essentially translates to “salutations to the remover of obstacles”. You could chant this mantra when you’re starting a new project or have a big, seemingly impossible task ahead, or even when you’re just having a rough day. If you would like to learn more about Ganesha, his origin story and significance in Hinduism, here is an approachable blog post about him.

If you would like to learn more about mudras or need a little inspiration for your meditation practice, I invite you to check out my book The Little Book of Mudra Meditations or join me for a live class on Zoom or an in-person yoga retreat or teacher training!

Let me know how your meditation practice is going and as always, reach out with questions.

Love and Light,

Autumn

Eight Benefits of Yoga Nidra

January 7, 2021January 9, 2021Autumn Adams

If you’ve been practicing yoga for awhile chances are you’ve heard of yoga nidra. Yoga nidra is “yogic sleep” or as my husband calls it “advanced napping”. Sounds pretty good, right? You get to lie in Savasana (corpse pose) the whole time while you’re systematically instructed through a deep relaxation exercise. Yoga nidra guides you through the koshas, or layers of your being and drops you into deep relaxation where healing and true restoration can occur. The sequence of cues relaxes the body and awakens the unconscious and subconscious mind. The benefits of yoga nidra are plentiful and range from better sleep to reduced stress and beyond.

You don’t need to know what the koshas are to get all of the benefits of yoga nidra. Benefits of the practice are numerous and range from better sleep to stress reduction and beyond. Plus, anyone can practice yoga nidra and therefore receive its benefits.

The practice of yoga nidra can trace its roots back to India, where it was developed and expanded upon, most notably by the Bihar School. Yoga nidra has been studied across continents and the practice is backed by science… and I’m not talking about pseudoscience. In this post I will list out just a few of yoga nidra’s benefits. Also, if you’re interested in a free guided yoga nidra you’ll find a yoga nidra script here and a nature inspired yoga nidra recording here. Don’t worry if you fall completely asleep during the practice, it just means that your body needs to rest.

1.) Yoga Nidra Reduces Stress & Anxiety

Yoga nidra has been proven effective in reducing stress and anxiety. A 2018 study published in the International Journal of Yoga found that yoga nidra was more effective than meditation at reducing both cognitive and physiological symptoms of anxiety. In the United States there has been a dramatic increase in hospitalizations due to stress in both men and women. Chronically elevated stress hormones like cortisol and epinephrine lead to increased inflammation, heart disease, fatigue, stroke, sleep disorders, and chronic prain. It’s important that we make time for our health now, so we don’t have to make time for our dis-ease later.

Another study looked at Heart Rate Variability, which is a sign of autonomic nervous system balance and found that yoga nidra (alone or preceded by an asana practice) improved Heart Rate Variability. The practice of yoga nidra shifted the balance of the autonomic nervous system toward the parasympathetic nervous system. The parasympathetic nervous system is what governs our relaxation response, commonly referred to the “rest and digest” response.

2.) Your Body Has An Opportunity to Heal: Yoga Nidra Slows Down Your Brain Waves

Yoga nidra guides the student into the deepest state of sleep where the brain produces theta (4-7 hertz) and delta waves (1-3 hertz), but the student remains conscious throughout. According to Theta Healing, “Theta State is a state of very deep relaxation; it is used in hypnosis and during REM Sleep. The brain waves are slowed down at a frequency of 4-7 cycles per second…Theta waves are always creative, characterized by feelings of inspiration and very spiritual. It is believed that this mental state allows you to act below the level of the conscious mind.”

Delta waves on the other hand, are the slowest waves at 1-4 cycles per second and are experienced during deep dreamless sleep. When our brain waves have slowed down to the delta level, it is when our body has an opportunity to rest, restore and heal.

3.) Yoga Nidra Can Help Heal Trauma

Yoga nidra can be used to heal from trauma. According to an article in the Boston Globe, “In 2006, the Department of Defense conducted research at Walter Reed Army Medical Center on the efficacy of yoga nidra on soldiers returning from Iraq and Afghanistan with post-traumatic stress disorder. This led to the incorporation of yoga nidra into weekly treatment programs for soldiers in several VA facilities across the country.”

4.) Yoga Nidra Reduces Chronic Pain

Our bodies naturally want to heal and yoga nidra gives our body the time to do just that. Remember those delta waves I mentioned earlier? And the parasympathetic nervous system? Yoga nidra helps switch us out of doing and into being so we can rest. According to the same Boston Globe article before “the US Army Surgeon General endorsed yoga nidra as an intervention in treating chronic pain”. The practice of yogic sleep gives the body time to rest, recover and restore, which thereby brings down inflammation and improves the function of the immune system.

5.) Reduces PMS Symptoms

There have actually been a handful of studies on the efficacy of yoga nidra’s ability to reduce PMS symptoms. According to one recent study, “… patients with menstrual irregularities having psychological problems improved significantly in the areas of their wellbeing, anxiety and depression by learning and applying a program based on Yogic intervention (Yoga Nidra).”

So if you’re feeling low energy, anxious, depressed, or irritable carve out a little time for yoga nidra. When aunt “Flow” is in town, I’ve found it to be super beneficial. I’m less agitated, my energy improves, and I’m overall more “even” emotionally.

6.) You’ll Feel Rested: Yoga Nidra Improves Sleep and Reduces Insomnia

Yoga nidra improves sleep and reduces insomnia. Insomnia and sleep deprivation contribute to mental disorders, stress management (or lack there of), and immune suppression. The National Sleep Foundation recommends that adults and young adults get 7-9 hours of sleep every night. Yoga nidra trains the mind and body to relax and move more easily into the deeper states of sleep. Forty-five minutes of yoga nidra is equal to up to 3 hours of sleep!

Sleep is vital to our health and wellbeing. Poor sleep and insomnia can lead to more than just irritability and bags under your eyes. If you’re sleeping crummily (is that even a word?) you might experience:

poor memory and trouble concentrating
heart disease, heart attack & stroke
increased blood pressure
low libido
weight gain
diabetes
a weakend immune system
increased inflammation

Yoga nidra is a good way to supplement your sleep if you’re not sleeping well at night. You could try yoga nidra during your lunch break or give it a try right before bed — go ahead and crawl into bed and prepare yourself for a restful night of sleep.

7.) Reduces Symptoms of Type 2 Diabetes

The benefits of yoga nidra and other deep relaxation practices may even extend to those with type 2 diabetes. According to a recent Huffington Post article, “A recent study published in the Indian Journal of Physiology and Pharmacology found yoga nidra may reduce the symptoms of diabetes and help control blood glucose levels.”

8.) Plant The Seeds of Future Growth

The work done in yoga nidra with a sankalpa (an intention or positive affirmation) can facilitate life altering changes in one’s thought patterns, relationships and achievements. It is a tool that the yogis have been using for many many years to achieve great feats. Working with a sankalpa helps create new sattvic impressions in the mind and can move us to a state of clarity, aligned with our dharma, and connected to the wisdom of the divine. Examples of popular sankalpas are “I am love”, “I am the witness”, and “I am radiant, divine light”, but feel free to come up with your own.

As you can see, the benefits of yoga nidra are numerous. If you haven’t tried it already, I encourage you to give it a shot. It doesn’t require any special props, you can practice at home in your pjs, and you can’t really do it wrong. I encourage you to find a recording that resonates with you and practice that. There are many resources out there! I even have a yoga nidra recording on my YouTube channel and I have a couple of yoga nidra scripts (one yoga nidra inspired by nature and the other inspired by the ocean) that you could use to make your own recording. Join my newsletter if you want to hear about live Zoom yoga nidra classes or upcoming trainings.

I hope you found this article helpful!

Love and Light,

Autumn