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Recent Blogs

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Building Your Self Practice​
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Yoga self practice -- it’s a daunting yet incomparably nourishing endeavor. Not only does it lead to creative and exploratory movement but it also deepens your awareness of and relationship with your body, breath, and mind as you allow yourself to be guided by your immediate needs.

However, it can be a real challenge to build a self practice. Whether at the studio or on YouTube, we are used to a teacher guiding us through a sequence, so when we step onto the mat at home it can feel tough to figure out what exactly to do. Here are some insights I picked up while cultivating my own self practice over the years:

Got Yogi Butt? Healing Yoga's Most Common Hamstring Injury​
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Proximal hamstring tendinopathy - more often referred to as “yogi butt” - is the most commonly experienced injury amongst yogis. This injury is not unique to the yoga realm (in fact, it’s quite prominent across runners as well), but it certainly pops up a lot amidst yoga practitioners. Characterized by a sharp pain at the sit bone (where the hamstring originates -- connected by a tendon to the ischial tuberosity), yogi butt is usually brought on by not a single movement, but rather a series of micro-aggressions. These little tears and inflammations build up until the pain becomes prominent and, ultimately, debilitating.

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How to Get Out of a Funk -- In 30 Minutes or Less
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We’ve all been there: stuck in that uncomfortable and undesirable space of a “funk”. Feeling sad or down; lacking motivation; feeling generally tired or unenthused -- all of these things can be hard to shake once we’re in them. However, with some persistence and intention, we CAN shake that funk off and move forward feeling far more like our usual selves. Check out the ideas below - separated out by timeframes - for some inspiration.

So You're Reading to Try Meditating
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Meditation has been around since the beginning of time, but has come and gone in terms of popularity. Presently, it’s incredibly popular. You can join meditation kulas (groups) online; download apps to track and guide your meditations; and learn about meditation from IG influencers, podcasts (like this one recently made by yours truly!), and even from brochures handed out by the wellness committee at work. Odds are, someone you know resolved to meditate as part of their New Year’s resolution. All of which begs the question - what is meditation?

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The Vagus Nerve: What It Is & Why You Should Care About It​
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Running from the brain all the way down through the abdomen, the vagus nerve is the longest and most complex cranial nerve. In fact, because it is so interwoven throughout our bodily systems, we can credit our mind-body connection to this nerve. It ultimately interacts with the parasympathetic (rest & digest) nervous system to control the heart, lungs, and digestive tract. The vagus nerve also plays a big role in the immune system as well as how we experience and recover from stress. All of that being said, it clearly has a big impact on how we feel and function. 

 

So what do we need to watch for regarding the vagus nerve? The wellness of this nerve is described as “tone” and by observing your own vagal tone, you can better know what your body and mind need in any given moment.

Got Exhaustion?​
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Decision fatigue, Zoom fatigue, and plain old tiredness have been PROMINENT in our society lately. And what better tell of our “go go go” society than the language surrounding exhaustion which often urges people to “fight” or “combat” exhaustion -- as if they have the energy to do so!

 

It’s important to remember that increasing our activity levels is only going to make us more tired. Here is what I therefore recommend you do the next time you feel exhausted:

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Money-Less Gift Giving This Holiday Season​

 

I don’t know about you, but lately every store I walk into is playing holiday music of some sort. And while the sounds of the season initially bring a smile to my face, it’s quickly followed by a feeling of dread as I think of all the gifts I need to organize. In other years my budget for gifts might be a bit larger, but this year has been a tough one for many of us. With that in mind, I’ve decided to compile a list of ideas that allow you to give meaningful gifts, while also keeping to a comfortable budget.

Mindful Consumption: It's Not Just for Food​
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We’ve all heard the old adage that “you are what you eat.” And while there is merit in this saying - that is, what we eat does largely affect us - it isn’t quite comprehensive enough to fully describe how we are impacted by that which we consume. Vietnamese monk Thich Nhat Hanh once said, “We are what we consume. If we look deeply into the items that we consume every day, we will come to know our own nature very well.” It is with this quote in mind that we can begin to examine what we consume - through all of our senses, not just our meals - in order to see how each item affects us.

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Pick 3: Give Your Interests the Energy They Deserve​
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Curiosity is a double edged sword. On one hand, it leads to new hobbies, interests, and experiences. On the other, it can leave a person spread so thin that they’re unable to have any sort of meaningful engagement with what they’re doing. 

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I know I personally get sucked into this conundrum all the time; I try something new and love it so much I decide I want to pursue it more fully. But in order to do so, I need to give up time doing something else...and thus the balancing act begins. Before long, I find myself engaging in a hobby over a span of minutes instead of hours so that I can fit all my activities in. The result? I remain on the surface level across all the activities.

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It is with this in mind that I share with you the “Pick 3” mentality. As the name implies, this mentality asks that you choose just 3 things to prioritize for a period of time.

Get Your Flow On: 4 Spotify Playlists to Enrich Your Yoga Practice​
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Self-practice can be challenging. You might step onto the mat and think What poses should I do? In what order? For how long? Where do I even begin? This is where a good playlist can come in handy. Cue up a good progression of music, and your body might just find itself moving of its own accord.

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Keep reading to see a few groovy playlists to inspire movement on the mat.

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A Discussion on Fear
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Fear - and its effect on our bodies / minds - can be incredibly useful. If walking through the woods of Alaska, for example, fear can heighten one’s senses to better notice signs of an approaching bear. This is a great evolutionary trait, and we surely appreciate this response during the ~5% of our lives where we are in a legitimately dangerous situation. The other 95% of the time, however, fear can be truly crippling.

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So how do you navigate fear in your daily life? How do you know when to listen and when to shut that fear down? And what are some strategies for that shut down? Keep reading for some insight on these matters.

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Roga, Bhoga, & Yoga: The Driving Forces Behind Every Decision​

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We are presented with countless decisions every single day. Some of these decisions are more trivial - what to eat for breakfast, which book to start reading - whereas some are more impactful - how to proceed in an argument with your partner, which job to apply for. But no matter the gravity of the situation, our decisions are always governed by 3 distinct principles. In yoga they are known as: roga, bhoga, and yoga.

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Reflection Activity: Your Wheel of Life
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Maya Angelou once said, “If you don't know where you've come from, you don't know where you're going.” I would add that you also need to know where you currently are in order to move forward in a meaningful way. It is with this in mind that I invite you to partake in a fun reflective activity wherein you’ll be asked to take full inventory of 1) what you care about, and 2) how satisfied you are in regards to those things.

Fun for 1: Summer Activities You Can Do Entirely On Your Own
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We are officially in the throws of summer, which means many of us are actively seeking out opportunities for fun activities. One complication of COVID-19 era life, though, is that it is now more challenging than ever to get together with friends, family, and adventure partners. Here are a few things that you might therefore feel up to doing without anyone else needing to be involved.

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Spiritual Bypassing and #blacklivesmatter

 

In the yoga realm we often hear the phrases “love and light to all” and “we’re all one” and “just relax”. And while those ideas are incredibly well-intentioned and often important, they can lead us into the trap of passivity. In other words, they can lead us to spiritually bypass the work that needs done.

 

What is “Spiritual Bypassing”...?

 

In the 1980’s, Buddhist teacher John Welwood coined the term “spiritual bypassing” which means “the tendency to use spiritual ideas and practices to sidestep or avoid facing unresolved emotional issues, psychological wounds, and unfinished developmental tasks.” Essentially, a person engages in spiritual bypassing when they use spirituality as an excuse to not do the work. For example, as a yoga teacher I could easily look at the #blacklivesmatter movement and say that I will meditate on the matter and send positive vibes to those in need. While this might be a good starting point, it is not enough, and to tell myself it is enough would be to spiritually bypass the issue. 

Creative Living: Why & How to Live Creatively​

 

What does it mean to live “creatively?” Often, we imagine the stereotypical “starving artist” -- an eccentric character who lives in a dark, dingy apartment where they drink excessively and create madly, as though possessed by some sort of artistic yet masochistic spirit. We imagine that this person has forsaken healthy relationships, stable income, and longevity of life in order to create their art, and we view them as a (potentially famous and flashy) slave of their talent. However, creativity does not at all need to look like that. Before you can build a creative life for yourself you must first accept that:

1. You do not need to abandon the rest of your life in order to have a creative pursuit
2. There does not need to be a “product” for an activity to be creative
3. You do not need to be the best - or even good! - at your creative endeavor in order to do it
4. You do not need anyone’s permission or approval to engage in this work

 

You might be wondering, “Okay, but why should I engage in a creative practice? What’s the point if it won’t be my career, win me fame, bring me a fortune? What’s the point in me doing this activity, if 392,083 people are already doing it - probably more proficiently than I can, anyway?”

My response: creativity feels good, and that goodness seeps into every other aspect of your life.

My response: Creativity empowers you; it pushes you in new ways and allows you to take risks, think of new ideas, and partake in that juicy feeling of inspiration. My response: why not?

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COVID Reflection: Processing Grief & Desire Amidst Unforeseen Change
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When COVID began to sweep the United States, it felt a bit surreal and dramatic to many. Isn’t it just a strain of the flu? What’s the big deal here? As things progressed, though, we started to see a daily change to both the situation as well as folks’ perception of it. Many of us have been immersed in socially distant communities for a couple weeks now, and are starting to realize that this may very well last for much longer than initially thought. What we’re ultimately finding ourselves in is a whole new world, and as with any big change, there are bound to be psychological impacts. Here are some of the common things you might be experiencing as well as a couple practices to help you embrace and understand that experience.

5 Tips for Working From Home During Your Covid Seclusion
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Working from home sounds like a dream… until you actually start to do it. Quickly, all the issues with this seemingly ideal situation arise: lack of routine, ease of slacking off, myriad distractions, and unclear work-life boundaries. The truth of the matter is that many of us are finding ourselves - maybe for the first time ever - working from home as a response to the COVID-19 pandemic. To help you be successful in this new set up, I’ve compiled a list of “rules” I’ve created for myself over years of working positions that are set up as WFH (work from home). I truly hope they are of use to you as you navigate this new world.
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So You Went to a YTT... Now What?​

 

Over the past year I’ve had a handful of folks reach out to me, asking how to start teaching now that they have their teaching cert: “It’s intimidating..” “I don’t feel like I know enough yet..” “I’m not even sure what style I want to teach yet..”
Starting into this part of your journey can be scary, for sure, but here are some steps to make it more approachable

3 Tips to Level-Up Your Spring Cleaning
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Spring brings with it a freshness which often inspires us to freshen up our homes. And often, the work we put into straightening up our spaces ends up affecting not just the energy of the space, but also the energy within ourselves. As tidying guru Marie Kondo says, “From the moment you start tidying, you will be compelled to reset your life.” With this in mind, I’ve outlined some tips and tricks to consider as you venture into your spring cleaning this year.

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Living with Seasonal Affective Disorder: 4 Ways to Make Winter a More Pleasant Experience
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Seasonal Affective Disorder, often referred to as SAD, is characterized by a depression that hits in the depths of winter. Fatigue, depression, social withdrawal, low libido, cravings of high-sugar and high-carb foods, lack of energy, and a general sense of hopelessness can make 4 months of winter quickly feel more like 4 years. 

Although some write SAD off as simply “having the blues” or getting “cabin fever,” those who have experienced it know just how intense that experience can be. I have experienced SAD, which led me to want to write this specific blog in the first place. Below you will find a few ideas on how to make your experience of winter more pleasant.

Take Yourself on a Date this Valentine's Day
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Valentine’s Day can carry with it a lot of stress, some feel it is one day out of the year where we get to gauge our self-worth based on how others respond to us.  From the grade-school drama of receiving -- or not receiving -- a valentine from the popular kid, to adulthood where we eagerly await flowers from that special someone.  While Valentine’s Day can certainly be a lovely opportunity to show someone that you love and care about them. It can also feel as though we are allowing ourselves to seek validation and worth from external sources and people. 

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As a way to retain control of your self-worth on this upcoming holiday, consider taking yourself on a date. If this idea is new to you, use the steps below as a guide.

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5 Yoga Poses to Build Some Heat​
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As January comes to a close, we start approaching the time of year where winter can be more challenging to handle. Dry skin, dark mornings, early sunsets, and constant layers of clothing often leave us feeling stifled and sedentary at the same time. Although it might sound nice to do a slow, mellow practice, we might actually benefit more from a fiery flow.

Here are some heat-inducing poses to help you make it through the crux of winter. You can do these postures / vinyasas independently, repeating on the other side after, OR you can link them all into a flow. See the video at the bottom of the article to see how I linked them into a little flow.

Clarify Your Vision for 2020: A Mind-Mapping Activity
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I walk into the gym in early January and see a slew of new faces. The back room that I usually have to myself is suddenly crowded, music blaring as bodies sweat and writhe through their workouts. As the weeks pass, I know these crowds will thin out until once again I enter that back room to find it quiet and empty…

Why? What is it that allows these good intentions - these “hard and fast” resolutions - to fall through? My theory is that most resolutions (and goals in general) focus on an endpoint as opposed to a methodology. This lack of scaffolding leads to: 1) an unclear plan of pursuit and 2) an unclear understanding of why the goal matters in the first place.

As a way to bring clarity into resolution / intention-setting for the new year, I created the following mind mapping exercise. 

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Holiday Recovery: 4 Things You Can Do to Find Grounding After the Holidays
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Although the holidays can be a fun and exciting time, they can also be a bit taxing. Social gatherings, exuberant spending, winter driving, extra time with family…it can all become a bit overwhelming. Follow the link below for some ideas on how to refill your cup moving into the new year.

Intro to Meditation
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Meditation has long been viewed as a beneficial practice, but yoga theory would go one step further to declare it a necessity; in order to live our best lives we must first find and align with our personal inner truth. Meditation is, in its simplest terms, a method to slow and create space within the mind. If you have ever felt overwhelmed, unsure, frustrated, powerless, or otherwise out of touch with your own power in life, then meditation can be an incredible practice for you. It can help you to, ultimately, observe yourself (your feelings, your reactions, your habits) without judgement -- without identifying as those feelings, reactions, and habits.


That all being said, meditation itself can be a challenging endeavor to undertake. I’ve therefore outlined 4 simple steps to help you create a sustainable and fruitful practice.​

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3 Books to Deepen Your Understanding of Yoga​
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Having a good yoga teacher - a true mentor - makes all the difference in growing as a student of yoga, but we don’t always get that luxury. I personally went to yoga classes for years before I found a true teacher. However, in the meantime I still desired to learn more, and therefore turned to books. Those years of independent which have since developed into guided study allowed me to read countless books, and I have come to identify 3 as the most impactful texts for a comprehensive understanding of yoga.

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Using Social Media for Empowerment, Not Comparison
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It can be so easy to judge yourself based on what you see on social media, yet only you can take control in those moments. Therefore, I’ve outlined 3 steps to help you end this cycle of judgment and instead use social media as a source of inspiration and empowerment.

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3 Practices to Increase Gratitude​
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As the holidays approach, we are encouraged to feel gratitude and appreciation for our lives; however, we often instead feel stress and anxiety. It can therefore be helpful to remember that gratitude is, like all things, a process. The more you practice it, the easier it becomes. Below I’ve outlined 3 different practices to consider implementing in your life throughout this holiday season (or anytime!). Starting most familiar.

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