The first thing my in-laws asked my husband after he’d put them into near-cardiac arrest telling them that I was 1) American and 2) not of Indian descent was, “Is she vegetarian?” As Gujarati Jains, ahimsa (non-harm) is at the core of their faith, life—and diet.
Fortunately, this other kind of Indian is vegetarian (and vegan in the US). Vegetarianism flew in the face of my upbringing as a citizen of the Cherokee Nation where hunting is imbued into culture, but as we grow, increase our knowledge and expand our experiences, we are consistently re-aligning our values.
However, vegetarianism in authentic Indian households is worlds apart from what many of us westerners experience on a daily basis. Both my mother-in-law and my husband are phenomenal cooks. Here are two of my favorite vegetarian recipes including a savory and sweet option.
Both recipes are surprisingly simple, although for some the ingredients might seem unfamiliar, overwhelming, or difficult to get. If you’re lucky enough to live in an area with an Indian store, they will have everything you need (if not, ordering online is always an option). When it comes to spices, it’s always simplest and most affordable to trust Indian stores in my experience.
Spicy Moong Dahl
* Image shown is for yellow dahl but the recipe calls for black moong dahl
INGREDIENTS
1 cup split moong dahl (presara pappu)
3 Cups Water
1/4 tsp canola oil
1 tsp cumin seeds
2 green chilis
2 dry red chilis
1 tsp ginger, grated
10 curry leaves
big pinch asafetida (also known as ting)
to taste salt
1/2 lemon
1/4 tsp turmeric
1 onion
DIRECTIONS
1. Pre-soak dahl in water as long as possible (2 hours is ideal).
2. Cook dahl in water in pressure cooker until soft.
3. Heat oil in pot and add cumin seeds; cook until brown but do not burn.
4. Shred red chilis and add to pot (you can leave seeds or de-seed depending on how much spice you want).
5. Dice and add green chilis, curry leaves, ginger.
6. Add turmeric and diced onion, asafetida.
7. Stir and immediately add to dahl.
8. Check to be sure there is enough water in dahl throughout process. Dahl can be made either thick (like yogurt) or more watered down (like a soup). This depends on your preference. Water can always be added to taste.
9. Add salt to taste. This recipe is from my friend who is Gujarati Jain in Mumbai. I was told this recipe is meant to be a bit bland and they often add a good amount of salt.
10. Simmer for 10 minutes. Right before serving add squeezed lemon.
NOTES:
I’ve found that pressure cookers have different “personalities” and it’s best to just watch the dahl to see when it’s soft and to monitor water levels.
As noted in the directions, I’ve found most people like a good amount of salt added to this dahl, but that is up to taste and health.
It is best served with white rice.
HALWA/SHEERA INDIAN DESSERT
This dessert dish is called different things in different parts of India, but it’s delicious and very easy to make.
INGREDIENTS
1 cup Semolina
1 Cup Sugar
1/2 Cup Ghee (or unsalted butter)
2 Cups Water
1/2 Cup Cashew halves/pieces
1/4 Cup Raisins
4 Pods Cardamom
4 Sticks Cloves
2 Sticks Cinnamon
DIRECTIONS
1. Melt the ghee or butter in a flat-bottomed pan and add the cardamom, cloves, and cinnamon. I’ve been able to find most ingredients at stores like Whole Foods/Trader Joes but you may have to go to an Indian grocer. I have substituted cardamom powder in lieu of pods and it has tasted fine.
2. Fry cashew nuts and raisins along with spices in the ghee/butter until light brown.
3. Add the semolina and stir until there are no dry spots in the semolina.
4. Add water and mix well.
5. Cover the pan and keep on low flame for 2 minutes or until the water is absorbed and semolina is cooked.
6. Add the sugar and stir well on low flame until bubbles start popping through semolina.
7. Cover pan and keep on low flame one more minute.
8. Serve while warm.
Many Indian foods and entire cuisines (depending on the community) are inherently vegetarian. Anthony Bourdain once said that Indian food was the one food where he didn’t have issues eating vegetarian. By adopting more vegetarian recipes and dishes into your diet, you can enjoy a more varied experience and the ayurvedic benefits that often come with it. For instance, turmeric is an excellent immunity booster and can be added to virtually any savory Indian dish. Most importantly, have fun, experiment, and play—cooking and food should be joyful.
Jessica Mehta is an E-RYT500® and RCYT® certified yoga instructor. She received her initial 200-hour training at Peak Beings Yoga while she was living in Costa Rica followed by her 300-hour training at The Bhakti shop in Portland, Oregon and her children’s yoga teacher training at The Lotus Seed also in Portland. Jessica is the founder of Get it Ohm!, a karmic, mobile yoga series that offer complimentary classes to individuals and groups who don’t have access to traditional yoga studios and/or don’t feel comfortable in such environments. As a citizen of the Cherokee Nation, Jessica created Get it Ohm! to prioritize indigenous students but anyone can request classes. Jessica is also a NASM-certified personal trainer (CPT) and has a background in amateur boxing,running marathons, and strength training. Personally, she has a daily yoga and meditation practice, and is a multi-award-winning poet. She also holds an M Philin Literature, an MSc in Writing, and is currently pursuing her PhD in literature at the University of Exeter in England. With plans to move permanently to India in the near future, Jessica looks forward to exploring different styles of yoga in South Asia and hopes to complete her prenatal yoga teacher training in Bali. Jessica is also a regular content contributor for YogaRenew. Learn more at Jessica’s author site at www.jessicamehta.com.
From myths to evidence of scientific influence, the moon is deeply rooted in many cultures and beliefs. Ashtanga yoga practitioners do not practice on the days of the new or full moon, as they are considered days of rest. Other yogis and non practitioners utilize the moon for intention setting, letting go of stagnant energy, and more.
While there is definitely debate regarding the actual affect the moon and its phases have on people, there are certainly symbolic relationships between the moon and Earth.
Moon Phases
8 Phases from New Moon to Full Moon
Every 29 days the moon transitions through 8 phases to go from the dark moon (new moon) to the full moon. The phases are influenced by the rotation of the moon around the Earth, as the Earth blocks the sunlight from illuminating some or all of the moon’s face to us.
Most people are aware of the full and new moon phases. As it grows from a dark moon to a full moon (waxing phases) and back to a dark moon again (waning phases), it hits 8 different phases of illumination. Each phase has a symbolic energy that can influence ritual or magic when it comes to invoking intentions.
1. New Moon
While many call this stage the new moon, technically the “new moon” is when the first sliver of moon is visible again after the dark moon phase. When it is completely invisible it is considered the dark Moon. During the new moon phase, ritual can revolve around setting your intentions or “planting the seed” of your intention.
2. Waxing Crescent
As the moon becomes more visible within the first 4 days of the new moon, this phase is called the waxing crescent. Waxing phases are when the moon’s illumination is increasing and crescent is when more of the moon’s face is dark. This phase is less about ritual and more about taking the actions to create your intention. Remember, performing rituals cannot produce your dreams if you take no action to make them happen. This is when the “seed begins to sprout.”
3. First Quarter
After the waxing crescent, the moon enters the first quarter. In this phase, the lightness and darkness is equal. This phase is a good time to check in on your progress thus far. This is when the intentions begin to “take root.”
4. Waxing Gibbous
As the light becomes more prominent than the dark, it begins the waxing gibbous phase — waxing meaning growth of light and gibbous meaning more light than darkness. This phase will last for 4 days until reaching the Full moon. After your first quarter check in this is a phase for new actions. Adjust your plans accordingly based on what has already transpired and allow momentum to build. This is your last big push to move your goals forward.
5. Full Moon
The full moon is when the moon is fully illuminated in the sky. There is a great deal of speculation on the full moon’s influence on humans — from initiating the menstrual cycle (another 28 day cycle) to impacting people’s mood and mindset. This phase is energizing and it’s a great time to charge your crystals and tools. The “plant” is blooming and open. The “meaning” is revealed and now it can be infused into the structure built during the waxing phases.
6. Waning Gibbous
As the moon transitions from fully illuminated back to darkness, it enters the waning gibbous phase. Waning means getting smaller and gibbous means more light than dark. This phase will last about 4 days. We deal with the aftermath of the full moon’s revelation. We should ask what was revealed and what can we do about it now, then take what we’ve learned and apply it to our intentions. This is a great time to reflect through journaling. This is when the plant begins to wither and offers nutrients back to the earth, to begin the cycle again.
7. Last Quarter
The light and dark portions are now equal in the last quarter but reversed sides from before. Now is the time to work on clearing out what no longer serves you. Rituals should focus on binding, banishing, and clearing. Like the first quarter, focus on balance again, asking what needs to be brought into balance to give you the space needed.
8. Waning Crescent
The waning crescent is the 4 day phase of decreasing light and increasing darkness. Here we continue to focus on the last quarter check in of winding down, clearing space, and finding balance before the cycle begins again.
Dark Moon
In the dark moon phase, the moon’s light has completely disappeared from view. This is the fertile void and a time for rest and restore. It is very potent for rituals.
Rituals for Moon Phases
Before beginning any ritual, be sure to clean and organize the space you are performing it in. Having a dedicated space in your home for this is helpful, and placing an altar to hold sacred items throughout the month is ideal. Clear away clutter, burn sage or incense, light a candle, you play some soothing music. You’ll want to gather the materials you need — paper and a writing utensil, divinity cards, “potions”, oils, specific crystals, salt to draw a sacred circle, and you may also want to make note of the four directions.
How To Make Moon Water
You can create your own moon water to use throughout the month for rituals by incorporating all the elements.
Start with a glass of water (Water element)
Add natural salt (Earth Element)
Burn a piece of incense (Fire Element)
Blow the incense out (Air Element) and place it in the water
Now you have sacred moon water that embodies all of the elements to utilize throughout each ritual. You may use this water to anoint things, during “checking in” rituals, or even to drink and bathe in.
The Use of Candles
You may incorporate candles into your rituals by lighting a candle with your intention and focusing on the energy you are invoking. For the new moon you can use a black candle, for the full, a white candle that you scratch words or symbols into representing your intentions. You can anoint the candle with oils, pushing the oil up the candle to attract energy, or down the candle to banish energy. Ideally, you let this candle burn out in one sitting but if you must put it out, try using a snuffer.
New Moon Ritual
A month-long intention setting usually starts with the new moon. This is the beginning of the cycle and the seed of intention is planted. During this time, work with the possibilities by establishing what you desire. If you are practicing moon magic this is a great time to perform abundance or prosperity spells. But if you simply want to begin a mindful practice of nurturing your intentions, a simple ritual through the moon phases can help you materialize them. You may find it can take several months of focusing on one intention and as the work unfolds, you can shift & evolve the focus around the intention. Generally though, you’ll want to aim to focus on one intention at a time. If you’re having trouble finding an intention to focus on, ask yourself, “If nothing could fail, what would I ask for?”
Begin by writing your intentions — focus on what you want to attract in life, such as a relationship, new job, abundance, or more adventure — along with anything you want to get rid of or release — like feelings, barriers, or fears.
Say these intentions out loud, proclaim them into the universe. Voicing your intentions creates a powerful energetic vibration.
Symbolically rid yourself of what no longer serves you by writing it out and burning the paper.
You may want to “clear” your crystals or tools at this time, leaving them in the moonlight on a windowsill.
Full Moon Ritual
As you approach the full moon, you should start to see the fruits of your efforts. This is an energizing time that’s great for doing readings or divination. This is also a wonderful time to get in touch with your spirits / guides/ ancestors, as the veil is thin and makes it easier to connect with them during this phase. You may notice your senses are heightened and you have more energy and need less sleep. During this time, it is preferable to do rituals outside. Energize yourself and your intention in the full moon light and energy.
Begin by getting comfortable in a space that has the moon in full view.
Stare intently at the moon until everything else fades away. Let the moon be the focus of your vision.
While in this state of deep focus, listen for the messages you are receiving about your intention. Meditate on your intentions, what you desire, and if your expectations have been met or have changed. Focus on the gratitude of what you have received.
You may also use this powerful energy to charge your crystals, tools, and moon water.
Morgan Gertler received her 200HR RYT certification in 2014 from highly esteemed Kripalu teachers and then continued her learning in 2017 by completing her 300HR RYT certification with teachers from Yogamaya and the Iyengar Institute in NYC. Morgan also completed her Yin Level 1 & 2 trainings and loves being able to teach both sides, the yin & yang, of the yoga practice. Morgan views yoga as a vehicle to get back to yourself – through movement and breath-work, we learn how to live a more authentically happy & content life and meet all situations with confidence. When not teaching or practicing yoga, Morgan can be found writing, walking around town with her two dogs, Jagger and Bowie or browsing Sephora for more make up she doesn’t need. Morgan is also a regular content contributor for YogaRenew.
The majority of us are at home practicing social distancing, while others are still going to work to the essential jobs that support us during this global pandemic. Regardless of which end of the spectrum you are on, taking good care of yourself seems more vital now than ever. Most of the time our immune systems do a good job of fighting off illnesses, however sometimes it isn’t able to for various reasons, and we get sick. There are many factors that can determine immune health. Genetics, lifestyle, exercise, sleep, diet, mental health, etc. are all said to play a role in overall health and immunity. Looking at our body and mind as an overall whole can contribute to an immune system that elicits a healthy and strong response to attacks. Yoga and Holistic practices offer beneficial tips as well.
Nutrition
Good nutrition may perhaps be one of the most important factors in maintaining body health, as well as mental health. Our body needs proper macro and micronutrients, antioxidants, protein, carbohydrates, fats, minerals, vitamins, fat, and water to function, stay healthy, and provide defense for disease and environmental factors. Rather than letting this be a source of stress or overwhelm, it can be helpful to have guidelines, and simply start to notice the foods you are purchasing more closely. Organic meats processed without hormones or antibiotics if you are not vegan, minimally processed foods, lots of fruits and vegetables, olive oil, switching from processed sugar to dates, honey, maple syrup or coconut sugar, micronutrient rich herbal foods such as spirulina, turmeric, and wheat grass, and lots of water are a few suggestions. All of which are beneficial aides in maintaining body health, but also mental health.
More research has been done the past decade regarding the connection between a healthy gut, or GI System, and healthy mind. In fact, studies have been done that link chronic anxiety to an unhealthy gut or imbalanced gut bacteria. Yogis have told us for thousands of years that every part of us is connected. It’s in the word itself, “yoga” means to yoke, or to bring together. Modern day science is confirming what the ancient yogis have known all along, that our body and its systems are interconnected.
In order to maintain a healthy gut, probiotics and fiber-rich foods can bring balance. Examples are yogurt, kefir, kombucha, sauerkraut, bone broth, and kimchi. If you are vegan you can usually find options in these categories. Just be mindful of sneaky extra ingredients such as processed sugars or preservatives.
Holistic Allies
In addition to healthy food nutrition, herbal remedies have the potential to assist in relieving certain ailments, boost immunity, and have a myriad of medicinal properties. For example, Lemon Balm has the potential to calm the nervous system, relieve occasional indigestion, and promote a sense of calm that relieves anxiety. Garlic and echinacea root are known as immune stimulants. A potent oil, oil of oregano, has been shown to have antiviral, antimicrobial, and antifungal properties, in addition to other powerful properties. Also, mushroom powders such as reishi, astragalus, and turkey tail are thought to help regulate the immune system. Another ancient medicinal herb is ashwagandha, it is known as an adaptogenic herb that can help relieve stress or provide energy, depending on what your body needs. If you feel the early onset of something coming on, try making a tonic such as hot water, fresh lemon, fresh ginger, and 1-2 tablespoon(s) of apple cider vinegar with honey and 2-4 drops of oil of oregano. Be mindful as oil of oregano is very strong and can burn or cause upset stomach. Remember to speak to your health professional before ingesting herbs as they are often not regulated.
Therapeutic grade essential oils are said to have a myriad of healing properties as well. Lavender, lemon, eucalyptus, rosemary, and tea tree are potent oils and can aide in overall health and immunity. Be aware that not all essential oil brands are created equal. Some are meant only for diffusing, and some can be used topically with a carrier oil, or some even minimally ingested. Without proper knowledge these healing oils can quickly become detrimental. Do your research before purchasing an oil and speak with a health professional before use. The term therapeutic grade on the bottle isn’t enough to ensure quality, check for the company’s test results such as GC/MS, and verify there are no fillers or additives in the oil. That being said, with proper knowledge, essential oils can be a powerful tool to maintain health and wellness with antiviral and antibacterial properties, among others.
Overall
Yoga and holistic practices remind us to look at ourselves as one whole. To take into consideration our nutrition, herbal remedies, adequate exercise, good sleep, balancing practices such as breathing techniques, meditation, and mantras, in order to achieve overall health and wellness. It’s not just our body that keeps us healthy, it is our emotions, thoughts, mind and spirit. During this time of quarantine, it can be a great time to integrate more healthy and holistic practices into your daily routine if you are able to. I know not everyone is able to do this, and many are struggling greatly right now, but if you are able to, one of the best things we can do is take care of ourselves, so that we may better be able to take care of others in our community. Have patience with yourself along the way.
Note: The above information is simply to serve as alternative knowledge, and thus should not be taken as medical prescription or advise. Please consult with a physician before taking any herbs or changing diet as there can be adverse side effects with certain medications, and certain conditions should be taken into consideration.
With 6+ years of yoga experience, Christine Fronterotta is passionate about sharing the gifts of mindfulness and wellness. Her ample teaching experiences include her years in yoga studio management, teaching abroad in Costa Rica, yoga for schools, company yoga, and much more. She is a certified Reiki Master, Sound Healer, and fuses these techniques in her teaching and healing sessions. Additionally she is a Yoga Educator with well over 1,000 hours of yoga instruction, and has certified many students to become instructors. Currently she teaches yoga for companies, privately, in studios, and for special events. Christine writes regularly for YogaRenew Teacher Training. She is passionate about offering a healing and teaching yoga to others.
It can be easy to become uncentered due to things that occur in our daily lives. When we feel uncentered, we feel as though we’re being spread too thin in many different directions. Our minds can become crowded with thoughts and we can feel anxious or stressed in our bodies.
When left unchecked, prolonged stress can lead to diseases, lowered immunity, tiredness, fatigue, and burnout. Long term stress can also lead to depression, anxiety, and social or communication issues. Another important point to keep in mind is that how we react to stress determines how stressed we actually feel, as well as our outlook on life. For example, two people could be in the exact same stressful situation, but if one has learned to reframe that situation in a positive light—or learned how to react less to it—that person will have a completely different experience than the other.
Regular yoga, pranayama, and meditation practice can help us to combat stress and help us with how we respond to stressful situations. By quieting the mind and allowing ourselves to be more deeply aware of the present moment, we can start to become more mindful of our emotions, our thoughts, and how we react to stressful situations. It’s important to take time each day to sit in stillness for a few moments to rediscover the place of centeredness in ourselves. As we practice sitting with this place of centering, we often find that we can access our centeredness more easily in times of chaos or stress. By strengthening our connection to it, we can allow this space of being centered to guide us in every moment. Some other ways we can return to our centers are taking walks daily, being in nature, eating healthy, journaling, yoga, breathwork, or meditation
By practicing calming the mind and building awareness of ourselves and the world around us, we gain dominion over our thoughts and our emotions.
Here are a few simple practices you can do today to help you feel more grounded in times of stress.
5 Simple Centering Practices
1. Centering Breath Practice
The simplest way to center in any moment of our lives is through our breath. The best part of this practice is that is easy and we can do it anytime we begin to feel stressed. To practice this centering breath practice, find a pace of breathing that feels good to you. Then, as you inhale, say the words I’m breathing in either out loud or internally. As you exhale, say the words I’m breathing out either out loud or internally. Repeat this up to a minute or longer. If you find that your mind wanders away, just gently bring your awareness back to this centering breath practice.
2. Sitting Grounding Practice
Grounding and feeling rooted helps us get in touch with feelings of stability and support. To practice, begin in a comfortable seated pose, with eyes either closed or open. Begin to center your mind with your breath; breathing deeply. Bring awareness to your sit bones and your connection with the earth beneath you. Observe how firm and supportive it is as you connect to it. Take several breaths in and out as you feel this connection deepening and begin to feel support and stability.
3. Counting Breath Practice
Focusing on our breath and breath practices can be a powerful way in which we can turn away from fear and move towards peace. To do this practice, begin in a comfortable seated position. Start off easily with a slow three-count inhale in and a slow three-count exhale out. Then, take a deep breath in for a count of three and hold for a second. After the hold, exhale slowly for a count of three. You can do this for up to a minute, and even extend the count for up to five seconds (five seconds inhaling and five seconds exhaling out, slowly).
4. Standing Grounding Meditation
In times of stress, this simple grounding meditation can allow us to come back to the present moment. To practice, begin standing tall in Mountain (Tadasana) with your legs hip distance apart. Bring awareness to your feet rooting down into the Earth and feel supportive energy rising up from the Earth into your bodies. Engage your core and your leg muscles and feel this energy rising up all the way to the crown of your head. Bring your hands to prayer position at your chest, take several deep breaths, and take a quiet moment to express gratitude and respect to our home, Earth.
5. Calming Peace Prayer Practice
Compassion has a powerful effect on our minds and how we feel. Practicing compassion can take us from feelings of fear to feelings of love and understanding. To practice, begin in Easy pose or a comfortable seated position with your spine upright. Bring your hands to Namaste or Anjali mudra at your heart center. Allow your heart center to open and fill with love and light. Repeat the following peace prayer mantra, either out loud or internally. Imagine that you are directing this mantra to the entire world:
Lokah samastah sukhino bhavantu
This ancient Sanskrit mantra translates to, “may all beings everywhere be happy and free.” Repeat this up to ten times and feel your heart radiating with love and peace for all beings in the world.
Stress is experienced by everyone; the very nature of our fast-paced lifestyles often triggers stress and anxiety which, understandably, can be challenging to cope with. That said, the use of essential oils is a very effective way to combat the overwhelming effects of stress in a natural way. Aromatherapy has been utilized since ancient times in order to encourage relaxation and tranquility in the midst of stress. There are various ways to use essential oils such as applying them directly to the skin, inhaling them from a bottle, diffusing them in water or adding them to your hygiene products. Essential oils have a variety of purposes such as boosting energy, relieving headaches, helping with focus, improving sleep quality, and decreasing stress. Feel free to diffuse the following oils while practicing yoga or meditating in order to increase the relaxing effects of your practice. The essential oils listed below provide a natural remedy for stress and can be used to promote calmness and peace.
1. Jatamansi Oil
This calming and anxiety-relieving oil essential oil will especially benefit those who suffer from overthinking and it also supports deep, high quality sleep. Jatamansi is extracted from the spikenard root and it has a rich history of medicinal use in Ayurvedic medicine. It provides antioxidant and anti-inflammatory effects while also offering stress relieving properties. One way to use Jatamansi oil is by placing a few drops on the crown of your head at night to promote deep, restorative sleep. Otherwise, use it as a massage oil, add it to a bath or even a warm compress if a specific part of your body is tense.
2. Lavender Oil
This oil is the most commonly used essential oil for stress relief due to its relaxing effects on the mind and the body. Lavender oil is also a very effective way to deal with sleep-related problems as it serves as a sleep-aid while enhancing the quality of your sleep. Often used in aromatherapy, lavender oil has been shown to react the same way as anti-anxiety medications. This essential oil can be added to your bath or even added to an aromatherapy diffuser to promote a deep sense of relaxation and stress relief.
3. Chamomile Oil
Chamomile is an essential oil that relieves stress by reducing common symptoms of anxiety, promoting relaxation, reducing inflammation in the body, and regulating your mood. Chamomile extract is often used in tea to combat stress and improve sleep quality. It’s important to keep in mind that chamomile extract can be ingested but chamomile oil cannot. That said, chamomile essential oil can be used by adding it to an aromatherapy diffuser or to your favorite body lotion to help you feel at ease. Aside from its stress-relieving properties, chamomile also relieves pain, helps with anxiety and depression, aids digestion, and improves sleep quality.
4. Ylang-Ylang Oil
This fragrant essential oil derives from the flowers of Cananga Odorata Genuina which is a plant native to India but it can be found in other countries in Asia such as Malaysia, the Philippines, Indonesia, and also Australia. Ylang-ylang provides many benefits for the cardiovascular and immune system as well as lowers blood pressure and helps with depression. Additionally, this essential oil is known to relieve feelings of anxiety and stress due to its calming effects. Use this oil in your bath, diffuser or directly on your skin with a carrier oil such as jojoba oil. Bonus: this floral-scented oil can also be used as a natural perfume!
5. Valerian Oil
Valerian is an earthy essential oil that eases anxiety, stress and restlessness by promoting a sense of peace and tranquility. Its calming abilities might be attributed to its mild sedative effect on the body which also aids with sleep quality. The best way to utilize Valerian is by adding a few drops to an aromatherapy diffuser before bed and allowing its scent to guide you into a deep sleep.
6. Jasmine Oil
This sweet-scented oil has been used for hundreds of years in Asia to naturally treat depression, anxiety, and even sleep problems. Jasmine oil is an essential oil that is extracted from the white flowers of the jasmine plant and it is known for its sweet fragrance. Apart from its beautiful scent, jasmine oil is also used to effectively reduce anxiety and stress, exhaustion and depression. Jasmine oil will also boost your energy levels, improve your mood, and provide an overall sense of relaxation. Try adding this oil to an aromatherapy diffuser, a bath or applying directly to the skin.
7. Bergamot Oil
This cold-pressed essential oil has a sweet, floral scent and it has been used in Ayurvedic medicine for various purposes such as soothing irritated skin, ingested as a health tonic, and used as an antiseptic and analgesic. This essential oil is obtained from the peel of Citrus Bergamia, a fragrant citrus fruit. Bergamot oil can be added to a massage oil or body lotion, it can be added to an aromatherapy diffuser, and it can also applied directly to the skin. That being said, this oil is commonly used to effectivelyrelieve psychological stress and anxiety.
Common occurrences like arguments, traffic, financial struggles, deadlines, and responsibilities can all contribute to stress. Stress is experienced by everyone and when life gets overwhelming, it’s best to resort to a natural remedy for some relief. Aromatherapy is often used as a natural way to relieve feelings of stress without resorting to medication with inevitable side effects. Essential oils provide a sense of relaxation as well as better sleep quality which is needed after a long, stress-inducing day. Some essential oils are better than others at relieving stress such as Jatamansi, Lavender, Ylang-ylang, Jasmine, and others listed above. Be creative and embrace the various ways that these oils can be incorporated in your daily routine in order to keep you feeling calm, tranquil, and serene.
Stella Versteeg was exposed to yoga early in life from her father – traveling to India to practice yoga with her family. Living in ashrams and being surrounded by the beautiful and intricate Indian culture, from a young age, Stella was able appreciate and learn about the origin of yoga as well as meditation. Stella received her 200 HR yoga training from YogaRenew in 2018. She currently runs a blog, Ride Your Wave Yoga, which shares yoga tips, poses, nutrition, travel and mindfulness. Her goal is to spread honesty, love and awareness about a yogic lifestyle through her blog posts as well as create a supportive, inspired community. She aspires to share as much information as possible about the wonderful lifestyle that yoga has to offer and continuously evolve in her personal own practice.
In a yoga class I attended a few years ago, I recall the teacher inquiring after a challenging posture: “Were you burning a hole in the floor with your gaze?” I paused, feeling, for a moment, ashamed. Was I? I may have been. My gaze had felt focused, and there may have been blue blazes emanating from my eyeballs. I am vata-pitta (the air and fire elements) constitution, according to the ancient science of Ayurveda, and was feeling my pitta (fire) that day. So perhaps I was guilty as charged. It’s true that pitta dominant people can benefit from softening their gaze, and I believe it’s a good and honest question in terms of softening around the places we tend to harden (I often encourage my students to feel for the places in their bodies that would benefit from softening). I also believe that how teachers phrase cues and questions is important in terms of enabling students to find that place of balance we so often talk about.
One of the most well-known Yoga Sutras (or threads of wisdom) by Patanjali is about creating balance in the yoga poses (and in life) and translates to “Asana is a steady comfortable posture.” In each posture we can aim to feel steady or grounded, putting effort into it, and at the same time it’s important to feel a sense of ease, a sense of letting go so we don’t become too rigid. I talk about this concept often in my yoga classes since, in my mind, it is the heart of the practice and of life.
In the same class I mentioned above, the teacher interrogated after a balancing posture: “Do you feel you just nailed that pose?” The question was meant to point out the fact that nailing a pose might not be very “yogic.” I wanted to say, “Yes!” The truth is I was glad that I had since there are plenty of times that I don’t. In fact, I have spent most of my adult life trying to find solid ground, so when I occasionally “nail” a balancing pose it can feel grounding and also like an accomplishment. Consider this: Nailing the pose is also part of the dance. It is not always “better” to do less. It is not as we say in Ayurveda Counseling, a one-size fits all practice. Each person comes into the class with their own history, constitution, set of desires and needs, etc; sometimes those match up with teacher’s and sometimes they don’t, and this is an important point to remember when we teach yoga to a large group of students.
I come from a place of floundering, and I fall enough, on and off the mat, to learn and grow.
I have spent many years holding myself back due to fear and uncertainty, due to faulty early lessons that it is not proper or “lady like” to go for the things you want in life, that to be good at something is showing off and, essentially, that it is not safe or appropriate to be powerful and strong. For many years, due to these ingrained lessons, I have been out of touch with my fire, my power center and, subsequently, my ability to manifest the things I want and need in my life. My teacher, on the other hand, admitted to coming from a place of being a “Type A” personality, an “over-achiever” and someone who consistently “over-did.”
If you are someone who always “nails” poses and doesn’t allow yourself room to wobble then, yes, you would probably benefit from experiencing what it feels like wobble or fall, and you can risk being thrown off balance by trying something different like closing your eyes. In my own classes, I acknowledge students’ work whether they land the pose or fall out of it. In either case, whether students lean toward the “effort” or “ease” side of the road, questions can be phrased in a way that encourages students to create more balance for themselves. You can guide students to explore what a pose feels like, for example, “Notice a place in your body that feels tense and imagine breathing into that space” or “As you connect to your inner and outer strength in this posture can you feel the soothing Ujjayi breath?” These types of cues can be an effective way of diving into the body.
When teachers ask exploratory questions–such as “What does it feel like if you lengthen your stance?”–while recognizing that it may not be right for everyone, we are giving students space to feel the practice and make decisions based on their intuition. I remember practicing next to a woman once who was consistently losing her balance and she was visibly and extremely irritated by this, swearing under her breath. We don’t know what she came to her practice with that day; maybe she was taking care of someone who was ill or was ill herself, or going through a break-up; maybe she needed to swear under her breath in that moment; who is to say what is and isn’t “yogic?”
By giving permission to be inside the extremes (e.g., feeling your fire), we can, ironically, more easily move into that place of balance. Because it is by accepting where we are, not criticizing or beating ourselves up for doing something “wrong,” that we bring in the space needed for change. When we focus on what we perceive as the wrong thing, we tend to stay stuck in that very place we don’t want to be in.
I believe that it is essential for teachers to keep in mind that we are not here to control our students. As I’ve noted, each student is coming from a different place and that is a very personal thing. For me, excessive nit-picking during my formative years had the effect of stunting my creativity, my spontaneity and my “flow” (probably why I’m drawn to Vinyasa style of yoga), so when I am practicing yoga a ‘nit-picky’ type of banter is the last thing I need. When I make my way into a posture, an invitation to explore is what will enable me to blossom and more naturally find my center. Of course, as we cultivate inner strength and balance what someone else says or does will have less, if any, effect on us and that is also part of the practice.
Each teacher’s particular teaching style will inevitably stem from his or her own experiences, and that teacher will draw in the students who resonate with that style. That said, it’s important to remember and consider when teaching that your experiences are not necessarily your students’ experiences. A yoga teacher, I believe, is there to energetically hold the space for students, not to correct or control them. Consider this: when people receive input in an open, non-judgmental way they are more likely to listen and perhaps make changes they would benefit from. In The Wisdom of No Escape, Pema Chodron relays that “when you find yourself slumping that’s the motivation to sit up, not out of self-denigration but actually out of pride in everything that occurs to you, pride in the goodness or the fairness or the worstness of yourself–however you find yourself–some sort of sense of taking pride and using it to spur you on” (p. 11).
Nicole Alexander is a graduate of the 500 HR Yogaworks Teacher Training in NYC, and an Ayurveda Wellness Counselor. Nicole teaches a mindful/breath-based class, sharing her love for yoga in all its forms (physical, mental, spiritual), and the many ways this practice heals us.
Yoga teachers often speak about gratitude. So, what does this word really mean?
I’ll tell you what it means to me.
When I was younger and someone talked about being grateful for something that I perceived as not going right in my life or something as simple as the grass or sky, I was baffled; I couldn’t wrap my mind around it or align with this grateful feeling. I lamented about what I felt was lacking in my life, unaware that this was in fact the opposite of gratitude.
Lately, I’ve been feeling some frustration around the outward manifestation of my goals versus my effort and hard work. I feel ready for a next step or chapter that has yet to appear. When I focus on this feeling of lack that is what expands in my life; it’s a downward spiral … kind of like Debbie Downer. But if I get up close and personal with this frustration (really feel it) and then, when I’m ready, thank it for, or at least acknowledge, the motivation it is stirring within me to be proactive, I begin to shift my energy into a more open-minded state.
It is not an easy practice, this business of thanking the challenges and struggles. It’s one thing to say it, to recognize that challenges enable us to grow (especially after the fact, when you are looking back at them), but when you’re going through them it’s a different story. The first step is to sit or lie down and imagine breathing into this obstacle. When I do, I can feel my body resisting, my breath constricted, until I finally being to soften around the tight places and allow more space into my body/mind. With each breath I become a little lighter. I might say at the close of my meditation, “Thank you (universe or spirit) for bringing me deeper into my heart; thank you for supporting me as I (create more abundance in my life, for example).” It may sound corny but it’s worth a try.
A gratitude practice enables you to release resistance and therefore accept life as it is in this moment and that brings a sense of peace and wellbeing.
I have also learned, during my many years of practicing yoga, to notice the so-called small things and to recognize the beauty, magic, wisdom, etc. in them. Yoga teaches us how to slow down, to be more present; this has allowed me to notice and find joy in things like: a child playing, an exquisite creature (we tend to overlook birds, for example), a tree, a person smiling, the sky, the light of the moon. When you become more present in you life you naturally become more grateful; awe-struck by the majesty and wonder of the life all around you. You wonder how you lived in such a closed-off state beforehand, how you could have slept walk through so many years of your life. Presence and gratitude are one in the same.
Writing a Gratitude list can help to re-shift your focus from a feeling of lack to fulfillment. I use this exercise with my young students.
Here is my list today:
1. My mini-tiger friends. They double as an alarm clock: little paws in the face every morning. They have taught me about unconditional love.
2. Bare feet. As a yoga teacher, I get to be sans shoes and socks a lot. I love and crave the feeling of the ground or earth under my tootsies.
3. Time outdoors and in nature. It is truly healing for me.
4. My students. People who are receptive to what I have to share. I have had the pleasure of connecting with beautiful souls on this teaching path.
5. My fears. Since young, I have had a deep seated fear of speaking in front of others, of being seen and heard. Joseph Campbell wrote: “The cave you fear to enter holds the treasure you seek.”
6. Messups. I am fearful of making mistakes. When I mess up, I want to run for the hills and go into hiding forever. I am gaining perspective in this area.
What are some of the things you’re grateful for? Your list can be made up of words, phrases, musings, images; you can make it creative or simple. By the way, gratitude isn’t about putting a phoney smile on your face and pretending your happy when you’re not; it’s about exploring emotions and then doing your best to accept and make friends with them because that is the most powerful place from which to create and manifest your goals and dreams.
Nicole Alexander is a graduate of the 500 HR Yogaworks Teacher Training in NYC, and an Ayurveda Wellness Counselor. Nicole teaches a mindful/breath-based class, sharing her love for yoga in all its forms (physical, mental, spiritual), and the many ways this practice heals us.
Why do most people enroll in yoga teacher training? People who want to become yoga instructors, right? Well, that’s only one aspect of what teacher training has to offer. There are many benefits and outcomes of becoming certified such as discovering yourself on a deeper level, gaining confidence in your practice, learning how to prevent injuries, building friendships, learning how to meditate, learning about yoga theory, and advancing your own personal practice. Apart from having the tools to teach others, through yoga teacher training, you can also learn a lot about yourself and further advance in yoga. Let’s dive into these reasons of why you should complete yoga teacher training and how it can improve your personal practice.
1. Discover Yourself on a Deeper Level
Completing yoga teacher training truly transforms the way that you view yourself while enhancing your self-esteem, skills, and self-knowledge. Due to the challenges that you might face during teacher training, you will doubt yourself at times. Being surrounded by a supportive community and guidance, however, will encourage you to rise above any kind of self-doubt and become stronger from within. Believe it or not, yoga teacher training will transform you by providing inner strength, balance, self-compassion, and inner peace. Overall, through perseverance, self-discipline, and intention, you will get to know yourself on a much deeper level.
2. Gain Confidence in Your Practice
I think it’s needless to say that knowledge is positively associated with confidence, right? Think about it… the more you know about a topic or a field, the more confident you feel about it. Completing yoga teacher training offers a significant amount of knowledge about the origin, philosophy, theory, history and of course, practice of yoga that will you give you more confidence in your own practice. Perhaps you are practicing inversions or following a structured routine on a daily basis; yoga teacher training will enrich those aspects of your practice by adding knowledge about modifications, adjustments, ideas about new sequences, and information about each yoga pose. Through yoga teacher training, your confidence will grow while your practice advances and perhaps this will inspire you to teach and guide others in the future.
3. Learn How to Prevent Injuries
Injuries in yoga are more common than you think; beginners as well as intermediate and advanced yogis get injured while practicing and some of these injuries can be immediate or gradual and go unnoticed. By completing yoga teacher training, you can learn exactly how to prevent yoga injuries and decrease the chance of this happening in your own practice. Learning about injury is also very important if you are considering to teach classes because practicing an asana incorrectly can be dangerous. This becomes even more important regarding inversions because your weight needs to be distributed in a certain way otherwise injuries can occur. Therefore, apart from protecting others, this is also a safety measure for yourself in your practice.
4. Build Friendships with Likeminded Individuals
Most yoga teacher trainings allow you to meet other likeminded individuals who are interested in yoga, meditation, teaching, etc. who can inspire you, guide you, and support you through the training. Developing a social circle through training is wonderful because you won’t be experiencing the journey alone and you will hopefully maintain some long-lasting friendships. If you are completing yoga teacher training online, don’t worry, you can also build these friendships. With YogaRenew 200HR Teacher Training, you will have access to a Facebook group where you can post about your journey, ask questions. share thoughts and ideas, and listen to others. Regardless of whether you are attending in person or online, take advantage of the people completing this training with you.
5. Learn How To Meditate
Meditation is sometimes separated from yoga as a different practice, however, I believe that a yoga practice isn’t reaching its full potential without including meditation. Considering that yoga is a practice for the mind and body, incorporating meditation allows you to focus solely on your movements and your breath which will amplify the calmness that you experience. Through yoga teacher training, you will learn various meditation techniques and breathing techniques that you can practice independently or with yoga. The physical, psychological, and mental benefits of meditation are multitudinous and there is a lot to learn.
6. Delve Into Yoga Theory
Many people jump right into their yoga practice and implement everything they know about the physical yoga poses and sequences without thinking much about the theory. Learning about the basic principles, origin, and meaning of yoga is a critical aspect of building your practice. Although asanas are the main focus of yoga in the West, there is so much more to this ancient practice. The history and philosophy of yoga are incredibly rich and this knowledge will add depth and intention to your practice. The great Pattabhi Jois once said, “Yoga is 1% theory and 99% practice”. Although rolling out your mat and practicing yoga is the main objective compared to theory, having context about where yoga comes from, what it truly means, and what the philosophy entails will definitely add another layer to your practice.
7. Advance Your Personal Practice
Throughout this post, I have been emphasizing the importance of yoga teacher training in your own personal practice. We all know that aspiring teachers complete training because they are planning to be responsible for an entire class but what about the rest of us who might not aspire to teach? Consuming the valuable body of knowledge that yoga teacher training offers not only prepares you to lead a class but it gives you confidence, skills, connections, and a deeper insight into your own practice. Having a yoga practice that is purely physical and is not supported by a deeper understanding of its origin, philosophy, history, and techniques is doing a disservice to you. If you are unsure about enrolling, I suggest going for it and seeing where this beautiful journey will take you.
Stella Versteeg was exposed to yoga early in life from her father – traveling to India to practice yoga with her family. Living in ashrams and being surrounded by the beautiful and intricate Indian culture, from a young age, Stella was able appreciate and learn about the origin of yoga as well as meditation. Stella received her 200 HR yoga training from YogaRenew in 2018. She currently runs a blog, Ride Your Wave Yoga, which shares yoga tips, poses, nutrition, travel and mindfulness. Her goal is to spread honesty, love and awareness about a yogic lifestyle through her blog posts as well as create a supportive, inspired community. She aspires to share as much information as possible about the wonderful lifestyle that yoga has to offer and continuously evolve in her personal own practice.
As a yoga teacher, you can be many different roles to those that come to your yoga classes. Some come to class for a full body workout, which is our job to deliver for both body and mind. Some will share personal struggles, like the passing of a parent or recent job loss. Some will be healing from an injury or surgery, and will share because they will need pose modification instructions. Some have been practicing yoga for 50 years and ask ways to make the practice more geared to gentle yoga. Some tell you of their current divorce or financial worries, and they still find the money to take your yoga class. Most times you find all of this information out 10 minutes before the yoga class begins.
Our jobs as yoga teachers is to listen, offer compassion, and use the asana to facilitate openness, even if momentarily. In the high powered, maximum intensity life can sometimes feel like, yoga provides relief.
With all that we do for students, it is vital that we remember self-care. Let’s review four self-care experiences you can do as often as possible.
1. Go for a walk outside
Research has proven the scientific benefits of getting out in nature and enjoying a walk. Links to stress relief within minutes of being outdoors has been associated with reduced muscle strain, blood pressure, and brain flurry. Some days a yoga teacher can be inside a yoga studio for hours, and it’s that breath of fresh air needed after teaching that restores and rebalances. Current studies have pointed to people who walk leisurely as happier than runners, recreation tennis players, even those that practice yoga because it is about taking it one step at a time. Putting one foot in front of the other, even if for only 15 minutes, can create such joy that lifts away any depletion of energy. During the walk, our “chitta vritti”, Sanskrit for “mind chatter”, is calmed and able to process more evenly, every step of the way. Try it after teaching your next yoga class or private yoga session, and go outside for walk.
2. Practice yoga
The ultimate “practice what you teach” principle is a true self-care act. Yoga promotes better health. One hour to 90 minutes deliveries the physical and mental strength needed to perform at your highest level. Different than any other workout, yoga uses your body weight to tone and define your muscular system. In addition, yoga activates the parasympathetic system that releases tension and restores equilibrium. Full body toning, working with an injury, prescribed by your physician for aid in disease treatment, or as a way to heal and maintain your overall health, the investment in self-care will produce an invaluable return for your quality of life. Remember to keep practicing yoga when teaching yoga.
3. Meditate
Meditation benefits are abundant. Studies indicate that meditation can lower blood pressure and stress levels. Meditation allows you to tune in to, to listen internally. Noticing the fluctuations and natural course of your thinking, helps the mind find stillness. By observing, you’re able to let go of attachment to outcomes and results. Find 10 minutes a day to sit down and go inward. Begin by finding a comfortable seat. Propping your sit bones up on a blanket, cushion, etc. will make it easier to sit for an extended period of time. A mantra to begin with can be as simple as “let go”. On the inhale, silently repeat to yourself “let” and on the exhale, silently repeat to yourself “go”. Meditating is a great practice to do daily for self-care.
4. Get bodywork
All a personal preference that is healthy to explore and know, massages can be a tremendous help. Teaching yoga can take a toll on your physical body. Having regular bodywork keeps your muscles and tendons loose. Also a detoxification method by the stimulation of your soft tissues, massage frees toxins by way of blood and through your lymphatic systems. It can make all the difference for your state of mind, working with a massage therapist as often as you can is the paramount self-care for yoga teachers.
After you teach a yoga class and hear the student with the sore hamstring from a recent marathon say, “I feel so much better, that was an amazing class. Thank you. I don’t feel so tight anymore and can walk a little easier now,” you remember why you teach yoga. By caring for others, we teach an asana sequence that even if beneficial to one individual only, is the reason we teach yoga. Yet we must remember to take care of ourselves equally to remain the consistent, steady teachers we have studied very long to be. Happy self-caring!
Desirée McKenzie is a yoga teacher and writer. She trained 500+ hours as a Vinyasa Yoga Teacher in 2007, and is a certified Thai Yoga Bodywork Specialist since 2014. Her blended training in the wellness realm create classes that soothe, nourish and strengthen the body. Desirée continues to deepen her yoga studies, focusing on anatomy. She is grateful to have learned the ancient healing practices that maintain equanimity and grace.
When I started going to Yoga classes, I thought it was only about flexibility.
I also thought you could be good at
Yoga. Group meditation and breathing exercises were the part of class where I peaked through closed eyelids, sizing people up to see who my “competition” would be.
I’ve always been involved in athletics. Although I wouldn’t necessarily call
myself an athlete – the competitive nature of sports has carried over into my fitness regime. I’ve always wanted to be the strongest, fastest, or comparing the number of reps I get in before taking a rest break to the gal next to me. Through my yoga practice,
I’ve learned three important things that allows me to maximize workouts so that when that competitive edge creeps up on me, I know I can crush my goals! Through finding my breath, improving my flexibility, and gaining more balance I can bring enjoyment, ease,
and productive to all activities – whether it’s running, lifting weights, or going for a 90 minute Bikram session.
Breath
I remember playing soccer in highschool, making a sprint all the way down the
field when a play changes only to feel like I was going to blackout. I always held my breath during those really intense pushes and took this practice into my workout sessions. You can listen to your personal trainer or group instructor when they say “inhale
on the way down, exhale on the way up” – but actually making it a natural part of your workout routine takes practice. The lengthening and contracting of your muscles move in time with your breath.
In
Yoga, the movements are the same: inhale, upward dog, exhale, downward dog. When you find yourself on the mat at the beginning of practice, the first thing
you do is to clear your mind, and draw yourself into your practice by regulating your breathing. By keeping a regular breath; it focuses your mind, creates
discipline in your practice, and helps you crush your fitness goals at the same time.
Breath = Discipline.
Flexibility
Gaining flexibility
allows for a deeper range of motion, so you get more out of your practice, and exercise. It also gives you access to your muscles that you may have lost over time. Flexibility strengthens and protects your muscles so you are less apt to injure yourself in daily life – for example during a game of tag with your children
or grandchildren – or jumping over that bigger puddle in the parking lot if you need to. If you
think about flexibility in terms of range of motion, it opens up a lot more possibilities during your workouts. Increased flexibility will allow you to jump higher and step further for a deeper lunge. It’ll also keep you from getting stiff a few days later
after an intense workout.
Balance
When you think of balance on the mat, you may think of the “I can stand on one
foot with my eyes closed for 30 seconds” kind of balance. Balance in yoga helps us to bring balance into our lifestyles. As you
go through your asanas, it forces you to use several muscle groups; moving from a stretch in Downward Facing Dog to tightening the core – to hopping in between the hands – to flexing the triceps to hover just above the mat in Chaturanga. In Tree Pose, you also
encounter the need for flexibility and strength to find the balance you need when you tuck your foot, lift the chest, move your hands to heart center and dare to close your eyes.
But balance
can be much more deeper than that. Balance can also give you the confidence to go through your day-to-day life and not think about your physical limitations. During a particular sweaty and difficult Bikram Yoga session, I always remember my instructor reminding
the class, “you practice Yoga so your body doesn’t keep you from living your life.”
You need
balance to hop over that puddle in the parking lot. You need balance to pick up something up with your toes while cradling your sleeping child in your arms. You need balance to bound up the stairs to the front porch to wrap your loved ones in your arms.
You need balance to crush those squats while crushing your New Year’s resolution
to get in shape. You also get balance when other things align like finding your breath, staying with your breath and perhaps pushing through that 13th mile in a marathon.
One could say that practicing Yoga is an essential part of a fitness routine.
The mat is a space to find the discipline you need to stick to your goals in life and crush them. It also gives you the headspace to prepare you for the journey off the mat.
My name is Emily. I started practicing Yoga during undergrad and, after find the meaning of Yoga, made it a part of my lifestyle and fitness routine. I lead classes at work and attend classes around town whenever I can. I completed my 200 hour Yoga Teacher Training with Yoga renew after the Yoga instructor at work moved on. I was given the opportunity to pursue one of my dreams and spread my passion for Yoga to others. I hope to continue using Yoga in the corporate world to bring balance and health to friends and colleagues.
