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

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.

Anahata Chakra

anahata chakra

Anahata Chakra: The Chakra of the Heart

Anahata: “unstruck” or “unhurt”

Your Heart Chakra is your fourth chakra in a system of seven, counting up from the base of your spine. It is located at the very center of your chest, and is commonly thought of as the bridge between your lower three chakras and your upper three chakras. The lower three chakras are considered centers of physical energy whereas the upper three chakras are more spiritual in nature. The heart chakra is located directly in the middle and provides balance for your physical body and your spiritual self. The Sanskrit name for the heart chakra is “Anahata” meaning “unstruck” or “unhurt”. When in balance it is perceived as a bright emerald green, the healthier the chakra the more vibrant the color. It can also be visible as various shades of pink.    

Tree Pose photo by kjpargeter at https://www.freepik.com/free-photos-vectors/background

Anahata Chakra at a Glance

  • Location: heart region of the vertebral column, the cardiac plexus
  • Element: Air
  • Color: Bright Green (sometimes represented as pink)
  • Lotus: 12 petals
  • Bija Mantra: YAM/YANG
  • Aspects: Balance
  • Sense: Touch
  • Vayu: Prana
  • Planet: Venus

Anahata is your energy center for love, compassion, calmness, serenity, friendship, romance, and unity. When your heart chakra is in balance you feel connected to those closest to you, you feel cared for, and you feel love for yourself and others. You will also feel equality, joy, and passion. Having a balanced heart chakra is incredibly important for your quality of life.

Your ability to love not only affects your emotional and mental state but your physical body as well. The heart chakra is connected to your Thymus gland, which is located in the center of your chest. The Thymus gland is part of the immune system and correlates to our emotional well-being, it functions at its best when we are happy, loving and joyful. An underactive Thymus gland may be the result of emotional trauma, heartache, loss and more. Your heart chakra is also connected to your physical heart, lungs, arms and hands.

Upward Facing Dog photo by Yanalya at https://www.freepik.com/free-photos-vectors/people

When your heart chakra is out of balance you may find yourself angry, depressed, jealous, resentful, and envious. If you’re grieving a loss, feeling detached from those closest to you, losing hope, or having problems in your relationships these may be signs your heart chakra needs a little extra love.  

Nature walks, time spent with pets, time spent with family, practicing gratitude, and acts of self-care are all ways to nourish the heart chakra. As well as wearing green clothing, green essential oils, green gemstones, and eating green foods.  

Yoga for the Heart Chakra

A well-rounded yoga practice can also be helpful to balance the heart chakra. Some heart-healing asanas include

  • Fish (matsyasana) or supported Fish
  • Seated forward fold (paschimottanasana)
  • Cobra (Bhujangasana) or Upward Facing Dog (Urdhva Mukha Svanasana)
  • Boat (Navasana)
  • Bow (Dhanurasana)
  • Child’s Pose (Balasana)
  • Puppy Pose
  • Camel (Ustrasana)
  • Dancer (Natrajasana)
  • Reclined Spinal Twist (Supta Matsyendrasana)
  • Mountain Pose (Tadasana)
  • Warrior 1 (Virabhadrasana 1)
  • Tree Pose (Vrikshasana).
Meditation vector by from https://www.freepik.com/free-photos-vectors/design

Meditation for Anahata Chakra

Meditation can be a very powerful tool in balancing not only your heart chakra but your other chakras as well. Visualizing a glowing, bright green orb in your next meditation while repeating heart opening affirmations (either silently or out loud) is a simple yet effective way to open your heart chakra. You may visualize this orb in the center of your chest, slightly in front of you, or washing over your whole being. Pink is also associated with the heart chakra, and you’re welcome to incorporate various shades of pink to intermingle with the green.

Practice Metta or Loving-kindness meditation daily. Loving-kindness meditation is a Buddhist meditation technique where one practices sending love to all beings in stages. Learn more about metta meditation here.

The seed sound of the Anahata chakra is “yam” chanting this mantra internally or out-loud before or after your meditation is another way to connect with your heart chakra. While chanting “yam” place your left hand on your heart with your right hand on top. You may also practice a heart-opening mudra while meditating, chanting or during your yoga practice.

Mudras for the Heart Chakra

A mudra is a sign or hand gesture that has been known to affect different parts of the body by engaging the nerve endings in our fingertips. Mudras direct energy flow from the fingers to the brain and help the body communicate with itself. Some heart opening mudras include;  Padma or Lotus Mudra, Apana Vayu Mudra, and Ganesha Mudra.

Ganesha Mudra

To practice Ganesha Mudra, place your left hand palm up in front of your chest and bend the fingers inward. Place your right hand over the top of the left, so that the palms face each other and the fingers grasp together.

Apana Vayu Mudra

On each hand, bend the pointer finger to touch the ball of the thumb. Touch the tip of the thumb with the tips of the middle and ring fingers and extend the pinky fingers outward.

Lotus Mudra

Begin with the hands at Anjali Mudra (prayer pose), keep the thumbs and pinky fingers and the bottoms of each palm touching and flower open the rest of the fingers.

Do you want to learn more about all of the chakras? Join the Ambuja Yoga Newsletter and I will send you our free Chakra Guide. You can sign up in the side bar or on the homepage. Easy Peasy!

Your Body On Yoga

Yoga has gained a lot of popularity worldwide because of what the majority says. Most people would say, including me that “I feel so calm and relax after the class”. For those who haven’t tried it and heard this comment, it would sound so intriguing right? Yes, it has been proved that yoga can help you relax but what does it do to your body? What goes on inside the human system? How does yoga affect the human body?

effects of yoga on the body

How Does Yoga Affect The Human Body?

Effects of Yoga on the Skeletal System:

effects of yoga on the musculoskeletal systemThe skeletal system is the hard framework that is mainly composed of the bones, associated cartilages, and joints. It plays an important role in protecting the organs inside our bodies. Imagine the human body without the skeletal system? We’d for sure look like jellyfish.

Recent studies had shown that some yoga poses had improved the health of joints by stimulating the release of synovial fluids. Synovial fluid is responsible for reducing friction between articular cartilages. It helps joints flow smoothly during movements. The synovial fluid is significant for delivering oxygen and nutrients to hyaline cartilages that don’t have any sort of oxygen. Regular yoga practice can make practitioners move around more smoothly and easily.

Even though Yoga is a weight-bearing exercise like running, weight lifting, walking, etc. It is less risky than other exercises because it creates tension on the bones and helps them lengthen and align.

According to a study conducted by California State University in Los Angeles, they said that yoga practice increased bone density in the vertebrae. Yoga’s ability to lower levels of the stress hormone cortisol (known as the “stress” hormone) which in result may help retain calcium in the bones.

It is a fact that as we age, our bones start to weaken or even deteriorate and a consistent yoga practice can help improve our strength and coordination.

These are some poses that can help strengthen the bones:yoga retreats in Greece 2019

  • Vrksasana (Tree)
  • Utkatasana (Chair Pose)
  • Bhujangasana (Cobra Pose)
  • Setu Bandha Sarvangasana (Bridge Pose)
  • Virabhadrasana I (Warrior I)
  • Virabhadrasana II (Warrior II)
  • Table Top and alternate lifting and extending opposite arms and legs

Effects of Yoga on the Musculoskeletal System:

Yoga helps strengthen the joints and support the muscles. The isometric poses of yoga train the smaller muscles surrounding our joints to endure longer holds for balance or coordination. Over time, with regular stretching, the muscles become more flexible. Flexible muscles are far less susceptible to damage in the future and put less strain on the body’s joints. Less stress on the joints means less damage to the joints which reduces the chance of developing osteoarthritis. Also, because the muscles are warmed and stretched during a yoga practice, yoga improves recovery of muscle tissues.

Muscles function properly because of the increased blood flow.

effects of yoga on the musculoskeletal system

Yoga improves flexibility and strengthens postural muscles. Poor posture can cause a lot of injuries in the future. It can result in discomfort, pain, or degenerative disease like arthritis of the spine.

As you practice yoga, you begin to notice where you hold tension. It might be in your tongue, your eyes, or the muscles of your face and neck. If you simply tune in, you may be able to release some tension in the tongue and eyes. With bigger muscles like the quadriceps, trapezius, and buttocks, it may take years of practice to learn how to relax them.

Effects of Yoga on the Nervous System:

Alternating sympathetic and parasympathetic activation. Regular practice of yoga, slowly invites the nervous system to shift out of patterns of chronic stress back into the body’s natural rhythm of activation from sympathetic to parasympathetic.

Yoga stimulates the vagus nerve. This is the 10th cranial nerve. The vagus nerve is the longest cranial nerve of the body. It connects to vital organs like the heart, lungs, liver, stomach, colon, spleen and other parts of the abdomen.

Practicing yoga also increases serotonin levels. Serotonin is commonly known as the “happy” neurotransmitter, serotonin is mainly found in the brain, intestines and blood platelets.

Yoga influences the rate of thyroid hormone secretion. Yoga asana, especially Sarvangasana (shoulder stand), by increasing the protein bound iodine and rehabilitating the thyroid gland it may be effective to treat underproduction of thyroid hormones. Various stretching, twisting and compressing yoga asana provide nourishment to the cells, improve blood circulation, massage the thyroid gland and stimulate it to release thyroid hormones.

effects of yoga on the thyroid

Yoga decreases cortisol hormone. According to a study conducted by Thomas Jefferson Medical College in Philadelphia and the Yoga Research Society, a 50-minute yoga session performed for seven days- which included postures such as Sarvangasana (Shoulder stand), Salabhasana (Locust Pose), Vrksasana (Tree Pose) and Halasana (Plow Pose) – significantly reduced cortisol levels.

Practicing yoga also stimulates growth hormones. The body’s diminishing supply of growth hormone is responsible for the frailty that comes with aging. If you want to increase the level of growth hormone being secreted, consider asanas that are of moderate aerobic exercise. Studies have proved that moderate forms of exercise can increase basal levels of growth hormone in humans.

Stepping on your mat and flowing through class also ups oxytocin, the “LOVE” hormone. It plays a role in sexual reproduction, sexual arousal and is released by the hypothalamus when you have an orgasm.

Yoga also balances Dopamine “the reward” hormone. A clinical research from the J. F. K. Institute in Denmark published in Cognitive Brain Research found that Yoga Nidra– a guided meditation that produces deep relaxation- increases level of dopamine in the brain by 65 % on average.

Practicing yoga also balances melatonin “Rest-Sleep-Heal”. Researchers at Rutgers University discovered that melatonin levels for meditation practitioners were boosted by an average of 98%. Incorporating meditation into your life can be your much needed physiological re-balancing tool.

Performing pranayama or simply breathing deeply activates the prefrontal cortex and that results in an increase in cognitive function.

Yoga also increases endorphin levels. Endorphins are the “feel-good” neurotransmitters. Endorphins are the body’s internal painkillers. Endorphins are known to cause euphoria, produce a feeling of pleasure, reduce stress, increase relaxation and are highly effective in pain modulation and management.

effects of yoga on hormones

Spending time on your yoga mat also improves GABA (gamma-aminobutyric acid) neurotransmitter secretion. GABA is a known major inhibitor neurotransmitter in the brain. This chemical can cause some common problems like: anxiety, nervousness, phobias, restlessness, and insomnia. In 2010, researchers at Boston University School of Medicine found that a 12-week yoga intervention was linked with greater improvement in mood and anxiety and increased levels of GABA than a metabolically matched walking exercise.

Yoga encourages you to relax, slow your breath, and focus on the present, shifting the balance from the sympathetic nervous system (or the fight-or-flight response) to the parasympathetic nervous system. The latter is calming and restorative; it lowers breathing and heart rates, decreases blood pressure and increases blood flow to the intestines and reproductive organs.

Effects of Yoga on the Cardiovascular System:

Deep breathing ignites the sympathetic nervous system, causing the heartbeat to slow and reduces blood pressure. Relaxation exercises found in yoga help increase blood flow throughout the body which also improves oxygen circulation in the body.

Many yoga flows can also increase your heart rate (like Ashtanga Yoga) may lower the risk of heart attack and relieve symptoms of depression. Studies have found that yoga practice lowers the resting heart rate, increases endurance, and can improve your maximum uptake of oxygen during exercise—all reflections of improved aerobic conditioning. One study found that subjects who were taught only pranayama could do more exercise with less oxygen.

Effects of Yoga in the Respiratory System:

effects of yoga on the respiratory systemDeep breathing in yoga can increase lung capacity while reducing breaths per minute. It improves the supply of oxygen to the lungs.

With ‘Pranayama’ breathing exercise in yoga, you can increase your intake of oxygen up to five times. The more oxygen-rich blood that flows to the brain, heart, lungs and digestive organs will enable these organs to work better and further bolster one’s health. Moreover, deep breathing can help you to improve the flow of your lymph system thereby helping the body to get rid of toxins. And it is found to strengthen the diaphragm.

Even the use of chanting sounds such as chanting “Om” can even help soothe the sinuses.

Effects of Yoga in the Digestive System:

Yoga encourages the adrenal glands to produce less cortisol which can reduce cravings for fatty foods. Yoga lowers blood sugar and LDL (“bad”) cholesterol and boosts HDL (“good”) cholesterol. This effect can reduce the risk of diabetic complications like heart attack, kidney failure and/or blindness.

Having a regular yoga practice also reduces stress, which can alleviate ulcers, IBS, and constipation, and other digestive problems. Yoga may also be a good method to help the movement of waste to move smoothly out of the body. However, there are some conditions for which using asana for exercise may not a good idea, such as severe cases of diarrhea or constipation, or for someone with an acute bout of pain related to their digestive disorders. In such cases, we recommended turning to other yoga tools, including stress management and relaxation.

Twisting poses can serve as an internal massage of the digestive tract. The massage effect ensures more blood and oxygen and strengthens the muscles of organs.

Asanas that affects the gastrointestinal tract:

  • Parivritta Trikonasa
  • Marichyasana
  • Setu Bandha Sarvagasana
  • Adho Mukha Svanasana
  • Utkatasana
  • Paschimottanasana
  • Balasana
  • Uttanasana
  • Apanasana

Static poses that strengthen and stretch the abdominal area help tone the abdominal muscles that house and support the majority of the organs of digestion and may assist in the movement of material through the system. Dynamic poses that fold, stretch and twist the abdominal area can improve blood and lymph circulation, and create a squeeze and release effect on your organs.

Yoga and its many practices have numerous benefits for the human: body, mind, and soul! What’s keeping you from getting on the mat? And if you already practice, please share in the comments how yoga has influenced your life!

 

Sources:

https://asmy.org.au/yoga/yoga-skeletal-system/

https://www.yogajournal.com/lifestyle/good-bone

https://www.fireengineering.com/articles/fire_life/articles/2014/april/the-skeletal-system-the-yoga-way.html

https://www.gaia.com/article/3-ways-yoga-improves-your-joint-system-and-skeletal-structure

http://yogaforhealthyaging.blogspot.com/2016/03/how-yoga-helps-your-digestive-system.html

http://bahiranga.com/yoga-and-the-digestive-system/

https://www.huffingtonpost.com/2013/10/28/body-on-yoga_n_4109595.html

http://donthateyourguts.com/benefits-yoga-part-4-nervous-system-benefits/

https://dutchsmilingyogi.com/effects-yoga-on-respiratory-system/

http://www.organicauthority.com/this-is-how-and-why-a-yoga-practice-strengthens-your-nervous-system-and-brings-balance-back-to-your-body/

http://www.theyogamandala.com.sg/how-yoga-helps-in-the-respiratory-system/

https://www.mokshamantra.com/yoga-impact-on-hormonal-health-and-neurotransmitters/

https://medium.com/@RandoxHealth/what-happens-inside-your-body-during-yoga-practice-6deee1019c4

 

Rosalee Oxford
Latest posts by Rosalee Oxford (see all)

    How to Prepare for a Yoga Retreat

    A common question from retreat attendees is “how do I prepare for a yoga retreat?” For most of us, we don’t practice yoga 2+ hours each day, let alone 5, 6, or 7 days in a row so I think there is a bit of fear and apprehension that comes into play during the lead up to a yoga retreat. Don’t sweat it. You’ll be fine whether you practice once a week or everyday…. an experienced yogi or a newbie. The following are my tips for how to prepare for a yoga retreat, whether it’s your first retreat or your hundredth!

    1. Prepare for a yoga retreat by keeping your yoga practice up.

    Make sure to keep your practice up and add a class or two if you have time. But most importantly keep your yoga practice balanced. If you always practice vinyasa add a yin or restorative class or vice versa. Your body will thank you when it feels strong, open, vibrant, and relaxed on retreat.

    Two weeks before your retreat is not the time to start practicing headstands/handstands/advanced postures if you’ve never done them before. Trust me you don’t want to injure yourself right before your retreat. Just wait. If those postures are on the agenda at your yoga retreat you will have plenty of time to explore them in a mindful manner.

    yoga surf retreat nicaragua

    Warrior 3

    2. Trust the process and your teacher.

    Booking a yoga retreat is a pretty courageous act, especially if it’s your first retreat or with a yoga teacher you don’t practice with regularly. Assuming you’ve done a bit of research to get to know the teacher a bit better, have chatted with them on the phone or via email and connected on social media it’s time to relax. An experienced retreat leader will make sure you receive all of the necessary information before you need it.  Let go of the need to micromanage your life for just this little bit… you’re going on retreat aren’t you? Let your retreat leader guide you on your journey.

    3. Be willing to put in 110%.

    I’m not just talking physically here. Be willing to open up, to let go of old habits and preconceived self-limiting beliefs, to let down your walls and to connect with others. You already have a lot in common with the other people on the retreat, so be yourself and enjoy new friendships.

    sunbathing-yoga-retreat-greece

    Yoga babes.

    4. You don’t need 20 pairs of yoga pants, your hair dryer or your makeup.

    I’m completely guilty of overpacking yoga leggings and I’ve seen it many times from my students too. You don’t need as much as you think. Likely, you will end up wearing the same couple of outfits over and over simply because it’s easy. And there is no need to primp during a yoga retreat. We will happily accept you as you are. Sweaty, crazy haired, and glowing.

    5. Prepare fora yoga retreat by ask yourself “What is my intention?”

    Get clear about your intention or sankalpa for the retreat. What are your goals? Why are you attending a yoga retreat in the first place? Is it to deepen your yoga practice? To learn meditation? To relax and rejuvenate? To connect with yourself? To heal emotionally, physically, spiritually? Whatever your intention don’t be afraid to honor that. Sometimes honoring your sankalpa means skipping a yoga practice to sleep in or journal or walk the beach. Sometimes it means being bold and letting down all the barriers you’ve built up. Sometimes it means trying something completely new.

    6. Eat mindfully, so you don’t “shock” your system.

    raw-vegan-vegetarian-bali-yoga-retreat

    Healthy eats! Raw vegan wraps. Yum!

    Most yoga retreats have amazing, healthy meals with minimal processed food, meat, alcohol and caffeine. You can prepare for a yoga retreat by beginning to cut processed food and toxins out of your diet a week or two before the retreat. Ease your way into a new healthy radiant you.

    7. Practice on your travel mat beforehand.

    If you’re bringing a travel mat, or even a new mat, make sure to practice on it beforehand. A slick mat, or one that stretches in downward facing dog is annoying at best. Test it out beforehand and if it doesn’t work out pack your old standby. A “crappy” mat can make for a frustrating yoga retreat. You don’t want something as simple as a yoga mat to detract from your experience.

    8. Learn about your destination.

    Where are you going? What is that part of the world known for? Do you have time for extra excursions? Prepare for a yoga retreat by doing a little research beforehand. It will get you pumped up about where you’re going and it might even get your friends excited enough to tag along. Sweet!

    9. Set aside all expectations.

    Manage your expectations. As you prepare for a yoga retreat make sure to ask your retreat leader questions about things you want clarity about…. transportation, food, excursions. Get the answers you need and want… and then let it go. The nature of retreats, especially international retreats, is that sometimes things need to change to bring the best experience to the students. Maybe the teacher has had to rearrange excursions due to whether or even swap them out completely… maybe instead of going on that jungle hike you’ll get a lovely massage instead. Don’t worry about it. The instructor wants you to love the experience as much as you want to love the experience, so roll with the punches, go with the flow, ride the wave. It will be amazing.

    “To explore what it would mean to live fully, sensually alive and passionately on purpose, I have to drop my preconceived ideas of who and what I am.”

    Dawna Markova

    Happy Retreat Prep Yogis!!!

    Love and Light,

    Autumn

    18 Tips to Freshen Up Your Yoga Practice

    vinyasa-yoga-greece-retreat

    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

    Autumn Adams
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