You Don't Need To Be Flexible To Do Yoga

When you think of yoga, a few words probably come to mind - flexibility, stretching, and breath. For those who perceive themselves as not flexible and unable to touch your toes, this can be very discouraging. I can’t even tell you how many times I’ve heard: “I can’t do yoga because I’m not flexible”.  This seems so silly to me. That’s like saying that your teeth are too dirty to brush. Flexibility is a product of yoga, not a prerequisite. I think people's perception of what they think yoga is and what yoga actually is may be skewed, so I hope to change that.

Here’s what you need to know before you go.

What WILL NOT happen:

• You will not be required to touch your toes, stand on your head, bend into a pretzel, or do other advanced poses.  

• Your teacher will not yell at you or make you feel bad if you don’t know a pose/posture

• The  other students in class will not laugh at you if you can’t do something.

What WILL happen:

• You will be able to use props and other modifications during the class to help you get into certain poses

• You will get to see and hear about a pose before you try to do them

• You will be encouraged to breathe and reach your potential

• You will get better at the poses over time

• You will grow to love yoga

Your practice doesn’t have to be perfect, it just has to be you. Yoga meets you where you are and takes you beyond where you thought you could go.

I believe yoga is for every BODY.

When I found yoga (actually, when yoga found me), I had poor shoulder mobility as well as tight hips and hamstrings. I never let that hold me back from finding my own unique practice and with time, yoga helped me to become more open and able. Yoga provides people of all ages, backgrounds, shapes, and sizes, with their own practice. The time on your mat is an opportunity for you to explore your own unique body. To find length, to ground down, to breathe,  to open up, and experience the healing power yoga has to offer. Your practice is a time to be on your mat  where you can spoil yourself with the strength in your body, the calming of your mind, and stillness all around.

Many people, different goals, lots of yoga.

Growth in yoga takes on many forms. For some, yes, it’s going from not touching your toes to being able to. For others, it’s finding your ability to calm the mind, to breathe, to be more present, to open up, to face your fears, and overall create a better you.

Most days I can't get into funky arm balances or twists, and I’m still fighting that fear of handstands, but yoga has made me a better person.  It’s not because I finally nailed a certain pose, but because with perseverance, positivity, and strength, I have pushed and expanded my limits and can do more than I ever thought possible, both on and off the mat.

Find yoga, find yourself.

When you step onto your mat,  it’s a time to calm and clear your mind.  Stop worrying about to-do lists, and stop any judgment you have of yourself or others. It is time to not worry about what anyone else's practice looks like, or compare yourself with them. Getting on your mat means focusing on improving yourself and being the best version of you!

Give yoga a try. Be on your own mat. Focus on your practice and know yoga is more than being flexible and looking cool, it’s about finding yourself.

Namaste

Refueling Post Yoga

Practicing yoga is the perfect way to stretch and tone your muscles while clearing your mind and relieving stress. In order to get the most out of your practice, nutrition is key. Eating before class is not ideal, but eating and replenishing your body after is necessary!

When getting ready to practice, it’s not recommended to practice on a full stomach. Attending a yoga class with a full belly could cause stomach aches, nausea, and embarrassing gas. The general rule is to stop eating one- two hours before class. This will help alleviate any digestive difficulties. If you’re worried about being hungry, a good pre-workout snack is a small portion of fruit, vegetables, salad or soup. Avoid heavy, slow-digesting meals, high-fiber vegetables, beans, as well as rich or spicy foods. You’ll regret that when you go to invert or twist.

After, is the time to eat, refuel, and replenish your body with nutrients that will fully enhance the effects of your yoga practice.

Here are five tips/snacks that will will keep you fit, full and fueled after class and for the remainder of your day.

Rehydrate

After a yoga class,especially hot yoga, make sure you hydrate and restore your electrolytes. This will help avoid dehydration, soreness, and cramping. You should already be drinking at least five to six tall glasses of water a day, and even a few more if you’re working out. You can try infusing your water with cucumbers, lemons or limes to make it more flavorful. Additionally, I love to drink coconut water to help rehydrate. Coconut water is refreshing, natural, and has tons of electrolytes.

Drink a smoothie

Drinking smoothies is one of the best ways to consume more healthy foods both before and after class. They're convenient, simple and save you the time and stress of preparing a full meal.

When making a smoothie try adding leafy greens (i.e. kale or spinach), fruit (fresh or frozen- i.e. blueberries, strawberries, bananas), protein powder (I LOVE Orgain plant protein) and a liquid (i.e. water, coconut water, or almond milk) together, then blend and enjoy. For an extra boost and additional protein, I also like to add PB powder, chai seeds, and/or flax seeds to mine.

I find smoothies to be filling, hydrating and most importantly, easy to make. This post-yoga snack is healthy and satisfying; especially if you have a sweet tooth like me. For more about making smooties, visit: https://www.healthysmoothiehq.com/how-to-make-a-smoothie   

Scrambled egg whites and whole-grain toast

Perfect for anyone who practices in the morning. Egg whites contain plenty of protein without the fat from the yolks, and whole-grain breads have complex carbohydrates that will keep your energy high for hours. Maybe even scramble your eggs into an omelet, add your favorite veggies and enjoy. You can even add nut butter (i.e. peanut or almond butter ) onto your whole-grain toast for added protein and “good fats” that keep your heart healthy.

Greek yogurt

Great for any on-the-go yogi. This is a great snack that’s packed with extra protein and calcium to boost healing.

Salad

Skip the plain old garden salad and go for a colorful combo of leafy greens, fruit, and  protein (i.e. nuts, chicken, fish, eggs, beans, fruits, and nuts). Not only are these types of salads packed with vitamins, but these enhanced types of salad can also help eliminate toxins, cleanse your body and even give your skin a healthy glow. Eating fresh, natural foods that are high in protein and filled with nutrients will enhance the toning effect of your yoga practice and keep your post-yoga glow going for hours off your mat. For more green salad ideas, visit: http://www.keeperofthehome.org/how-to-make-an-amazing-green-salad

Whatever snack you choose, keep your ingredients fresh and watch your portions in order to ensure the most health benefits possible. Enjoy!

Namaste!

What is Yoga & Other Frequently Asked Questions

Whether you're new to yoga or have been wondering the same thing for years, I’ve got some answers to some of yoga's most frequently asked questions.

What Is Yoga?

When you think of yoga, do you think of people hopping up into handstand, doing seemingly impossible balances, and weirdly twisted poses? I bet some of you do… well yoga is much more than that. Yoga is a 5000 year old Indian body of knowledge and was derived from the Sankrit word "yuj" which means "to unite or integrate". Yoga is all about harmonizing the body with the mind and breath through the means of various breathing techniques, yoga postures (asanas) and meditation.

What Does Namaste Mean?

Nama means bow, as means I, and te means you. Therefore, namaste literally means “bow me you” or “I bow to you.”

Namaste is a gesture/greeting that represents the belief that there is a Divine spark within each of us that is located in the heart chakra. The gesture is an acknowledgment and universal recognition of spiritual energy. By stating namaste, your souls is recognizing and honoring the light in someone else's.

What Does Om Mean?

Om is a mantra, or vibration, that is traditionally chanted at the beginning and end of a yoga class. It is said to be the sound of the universe. The entire universe is moving nothing is ever solid or still. There exists a pulsating, rhythmic vibration that the ancient yogis acknowledged with the sound of Om. We may not always be aware of the sound, but it’s there. You can hear it in the blowing of the leaves, the waves crashing on the shore, or inside a seashell.

Chanting Om allows us to recognize the universal movement through our breath, our awareness, and our physical energy. We begin to sense a bigger connection that is both uplifting and soothing.

Do I Have to Be Vegan or Vegetarian to Practice Yoga?

The first principle of yoga philosophy is ahimsa, which means non harming to self and others. Some people interpret this to include not eating animal products. There is a debate about this in the yoga community. I believe that it is a personal decision that everyone should make for themselves. If you are considering becoming a vegan or vegetarian, be sure to take into account your personal health and perhaps consult your doctor. You do not have to be either to practice yoga.

How Many Times Per Week Should I Practice?

Yoga is strengthening, cleansing, and detoxifying. Whether you practice once a week or everyday you will still see and feel the benefits of yoga. However, when you go more frequently you will experience the shift in your body sooner. I suggest starting with two or three times a week. Go when you can. After a while, I am sure your desire to practice will increase and you will find yourself doing more and more.

How Is Yoga Different From Stretching or Other Kinds of Fitness?

Unlike stretching or fitness, yoga is more than just physical postures. Yes you’re body will become stronger and more flexible as it would if you just stretched, but so will your mind. Through yoga we are able to connect the movement in our bodies with our mind and to the rhythm of our breath. When we do this, we begin to direct our attention inward, allowing ourselves to become more present and aware of our experiences. Yoga is about building awareness in our bodies without judgement.

Is Yoga a Religion?

Yoga is not a religion. It is a philosophy that began in India an estimated 5,000 years ago. The father of classical ashtanga yoga (the eight-limbed path) is said to be Patanjali, who wrote the Yoga Sutra. These scriptures provide a framework for spiritual growth and mastery over the physical and mental body. Yoga sometimes interweaves other philosophies such as Hinduism or Buddhism, but it is not necessary to study those in order to practice yoga.

I’m Not Flexible. Can I Do Yoga?

Yes! You are a perfect candidate for yoga. Many people think that they need to be flexible to begin yoga, but that’s not true. Come as you are and you will find that your yoga practice will help you become more flexible as well as balanced, stronger, and more coordinated. 

What Do I Need to Begin?

All you need to begin is an open mind and a desire to learn. When you begin, look around and find a studio and style that’s right for you. Consider investing in a nice pair of leggings or shorts and a t-shirt or tank.  Make sure they are not too baggy and maybe get some things that are sweat wicking. We practice barefoot, so there is no need for shoes and socks, leave them at the door! Bring a water bottle and towel, as well as a yoga mat to class if you have one.  No mat? That’s ok, most studios have mats you can borrow. 

Why Are You Supposed to Refrain From Eating 2–3 Hours Before Class?

In class we will twist, turn, and bend. So if you have not fully digested your last meal, it may make you feel uncomfortable. If you’re afraid that you might get hungry or feel weak during yoga class, experiment with a light snack such as yogurt, a few nuts, or juice about 30 minutes to an hour before class.

Yoga for Runners

For me, yoga and running have always gone hand in hand. Yoga has many benefits on both a runner's body (improved flexibility, range of motion, muscular strength, prevent injuries) and mind (more focus, less stress). Yoga is a great way to help runners improve performance and prevent injury. Yoga also helps to relieve soreness and tension in your muscles and restores range of motion so you can run better the next time you’re out on the road.

Many people often ask how I can run so much, while minimizing injuries. For me, the number one reason why, has been yoga. Yoga has helped me in countless ways over the years, both physically and mentally.  No one wants to get hurt; injuries are not only painful, but can sideline you for months. I couldn’t even imagine what I would do with myself if I couldn’t run. Therefore, it’s important we remember to be smart and train smart.  Smart training can help make sure that injuries don’t stand in the way of your training. Therefore, spending some time on your yoga mat might be your best bet and just what the doctor ordered, it certainly has been for me. Practicing yoga asanas (poses) can help keep muscles limber, and yoga’s emphasis on mindfulness can bring about increased focus and awareness. So why not practice? Today is a great time to start- no time like the present as I like to say!

So why strike a pose? Studies have shown that yoga decreases stress, helps with weight loss, eases pain, helps people stick to an exercise routine, and even improves running times.

Here are some other reason runners should try yoga….

Yoga is a great partner. Training for the NJ marathon? Yoga can help you stay injury free by cultivating a balance between strength and flexibility in the body.

Yoga helps you become more present and aware of what your body needs. One key way yoga can help prevent running injuries is by cultivating mindfulness. The more aware you are of how your body feels from day to day or from pose to pose, the more likely you are to notice tight or injury prone areas that need attention.

Competitive and endurance sports like running encourage us to override the internal voice that wants us to stop, especially when we hit the wall in a marathon. However, sometimes when we ignore this voice, we can get injured. However, when we start to listen, as we do in a yoga class we can align and support ourselves in a more kind and mindful way.

Build mind-body awareness. Runners can use yoga practice to balance strength, increase range of motion, and train the body and mind. Asanas move your body through poses while teaching you how to coordinate your breath with each movement. Eventually your body, mind, and breath will be integrated in all actions.

Yoga helps you stretch smarter. Yoga’s combination of active and passive stretching is one way to help keep injuries at bay.

• Active stretching—moving and stretching the body dynamically creates warmth and mobility to the tissues.
• Passive stretching—holding a posture for a minute or more in a way that’s relaxed, allows muscles to lengthen even more.

Yoga allows you to stretch your feet. Flex, point, or fl-ointing your feet, allow them to feel good! Hitting the pavement again and again can take its toll on your feet, so it’s essential for runners to make time to care for them. A typical yoga practice stretches, strengthens and brings increased awareness to the feet.

Yoga helps build strength in the body and allows you to conquer chronic injuries. Yoga helps you find a state of equilibrium in your body that helps prevent chronic injuries and illnesses.  In yoga, you’ll work your core, quads, hamstrings, hip flexors, & IT band (amongst other things, but these areas are extra important to runners). Working, stretching, and strengthening these areas will help you to run more efficiently and stay injury free.

Your hips will be happy. If your hips are tight, your mobility becomes limited, which can cause IT band pain, knee pain, as well as extra and unwanted stress to the back of your legs and feet.  Yoga will open your hips, keep your muscle in peak condition, and allow you to run pain free.

Yoga can help bring your body into balance. The pain most runners feel is not from running alone, but from imbalances that running causes and aggravates. Yoga can help you balance them out, so you can keep running long and hard for many years to come.

Yoga can be the ultimate cross-training for runners. Poses that mimic the running stride, for example, lunges, can help you stay flexible through the range of motion you use to run.

Yoga helps you to be humble. It can take years to learn and truly master yoga poses, so don't go to your first several classes and expect to learn everything immediately. And certainly don't go and worry about what the person next to you is doing. So what if you can’t do what they can, just focus on you. Yes, you may be a great runner, have had tons of PRs, have won races, whatever… but on your mat, none of that matters. Yoga is not about winning or being better than someone else, it's about being the best YOU in that moment. Accept and appreciate your body and mind for where it's at and don't’ be so hard on yourself. Allow the movement and stretching to feel good.

When you're ready and the time is right for you to start, be sure to shop around and find a class that is right for you. There's no single style of yoga that's best for every runner, but it’s important to find one you enjoy.  Find a studio (i.e Empower Yoga) or class that makes you feel good, has a good vibe, good instructor, etc.. and just keep going and doing it.  Practicing yoga consistently is more important than what type of yoga you practice.

Namaste

 

BLOCK party!

Why yoga blocks can enhance your yoga poses:

Did you ever try using blocks for yoga? If not, you should consider incorporating them into your yoga routine.  Blocks can be extremely useful to your yoga practice. They can help provide length, stability, and comfort, but can also create a challenge and are a great way to enhance your practice.

Blocks can help you progress into the more challenging variations of certain yoga poses, helping you build better strength and balance, and allowing your body to get into a more effective shape of the posture.  

Yoga blocks provide: Flexibility, Strength, Support, & Balance

As you work to increase balance and flexibility in your practice, yoga blocks are a great tool. Yoga blocks allow you to safely move into poses so that you are aligned, open, and feeling good. When your are having a hard time performing some poses, for example half moon pose, warrior pose, pyramid, or triangle; the blocks can serve as a supporting tool that you can place your hand(s) on to help bring the floor to you, allowing for added length to your arms and getting full extension in the pose. Choose the block height based on your flexibility. Note that you may choose a different height each time you get on your mat.

Yoga blocks can also provide support. Blocks can support your head and neck during lying positions or support your weight during sitting and standing positions. In a lying position, place the block under your neck to avoid straining your neck or spine. In seated positions, try sitting on a block; either cross legged or legs behind you as in hero’s pose for example. Sitting on a block is a great way to alleviate any tension or discomfort on your knees. When in a standing pose, for an extra challenge or degree of difficulty, try standing on the block (i.e. maybe in tree pose or warrior III) and see how it feels, this is a great way to work your balance and your core.

Additionally, since yoga blocks can help support weight, they can also maintain balance. This is helpful during standing, squatting, as well as sitting positions. Blocks will help you find your center of gravity so you can maintain your balance and hold a position longer, feeling more open and aligned.

So next time you're in class, rather than worrying about how the blocks will make you look, think about how they will make you feel!

17 Reasons to Do Yoga in 2017

Yoga is an ancient practice with origins stretching back thousands of years in India. It was designed as a way to help the yogi achieve a more positive outlook on life and a focused, more permanent sense of serenity and peace. Nowadays we also use yoga as a way to help build strength and increase our flexibility. If you think yoga might not be for you, I urge you to reconsider.

I have practiced yoga for a long time now and could not be more grateful that I was introduced to the practice when I was because of all the amazing benefits it has given me. In fact, I love it and believe in it so much that I’ve decided to open my own studio.  

Yoga’s benefits are available to everyone (really everyone)! You may need to find the style or teacher that suits you and your situation, but once you do, yoga has the capacity to change your life for the better. I swear!!!

Below are some of the many reasons why I think everyone should do yoga.

17 Reasons why you should start doing yoga in 2017!

1. People of all shapes, sizes, ages and abilities can do yoga and adapt it to suit their individual needs.

2. You can still do it when you’re nearly 100 years old.

3. It’s a great workout. You can adapt the practice to your own speed and ability.

4. It helps you become more in touch and aware within your body.

5. It can help your breathing. A big part of yoga is the breathing exercises, or  pranayama. As someone with asthma, it really helped me to breathe consciously.

6. It can improve your posture and help you walk a little taller, especially if you're hunched over at a computer all day.

7. It improves mental health. Yoga is a great way to clear your mind, and alleviate stress.

8. It’ll help improve your sleep. Yoga is an effective treatment because it addresses insomnia’s physical and psychological aspects.

9. Sculpt muscles. Yoga uses the weight of your own body to build muscle mass and strength.

10. It’s great for injury prevention. Flexible, well-stretched muscles will heal and recover more quickly after working out or getting strained.

11. Yoga is a judgement free zone. Check your ego at the door and get on your mat. Do your best that day and know that our practice may look different everyday and that's ok.

12. It helps calm your mind. Yoga helps you to slow down and breathe. This leads to greater concentration as you work your way through each pose and creates a calmness that lasts the rest of the day.  

13. Yoga allows you to become more present in the moment. Put down your smartphone for 60-75 minutes and get on the mat. Let go of your day and settle in, it’s time to take care of you!

14. It’ll push your limits. There are many types of yoga classes, some gentler than others, but when you find the class that matches your abilities (and pushes them), you’ll amp up your cardio and build whole-body lean muscle mass. Find a class with Power, Vinyasa, or Flow in the title, and you can skip the gym that day.

15. The more you practice yoga, the better you become at accepting whatever life throws your way. Yoga can help you stay present and positive, even through the hard times.

16. Yoga helps you to make better choices. Becoming healthier and experiencing all the benefits of yoga will make you more aware and able to choose things in life that support a positive journey.

17. Yoga makes you feel better. It’s just that simple. It’s why so many people get hooked on yoga. You will always feel better after a yoga class.

Enough reasons for you to try it out?!?!