Surrender and Release with Yoga and 6 Powerful Essential Oils

Surrender and Release with Yoga

Listen on Spotify

Surrender and Release with Yoga and 6 Powerful Essential oils. Yoga has healing properties for the mind and body. Yoga improves strength, balance, and flexibility. Yoga helps ease pains in the body like back pain. It benefits our heart health. It relaxes you to help you sleep better. Yoga is beneficial for the mental health and emotions. Yoga teaches us to breathe deeply and take control of our breath. Yoga slows the breath down to release stress on the nervous system.

We can maximize these healing properties when we combine yoga practice with essential oilsYoga and Essential Oils can be combined together for some strong emotional and physical benefits. When we apply essential oils to skin, diffuse them, or drink them, we are taking the plants natural defense system for our own benefit. Aromatically, essential oils can directly affect the airways. It can affect our moods and emotions, and the aroma can purify the air. When used topically, essential oils can be applied directly to a specific area. When oils are ingested, they can directly support the digestive system and our immune system. So, use essential oils in yoga class to create optimal health.

Understanding our emotions is another way to find balance and healing. Pent up emotions can effect our physical and mental health and stop us from realizing or living our true potental. Tools like yoga and essential oils can help us find balance. They are connected to our roots, emotions, and power and control. Surrender and release with yoga to move further through our development.

Surrender and Release with Yoga

Surrender and Release with Yoga and 6 Essential Oils

Let’s create a powerful emotional release with yoga and essential oils. Release your physical aches and mental anxieties, surrender to your emotions, and receive the powerful future awaiting you.

Essential Oil Set Up

Place a few drops of Frankincense (paid link) on the top of your mat. This oil supports the body in tissue repair for renewal. It brings stability and protection when the heart is feeling vulnerable (surrender).

Put a few drops of Wild Orange (paid link) into a cup or water bottle. You can sip throughout the practice. This supports healthy digestion (release) and has an uplifting aroma. It fosters optimism for those who have little tolerance for mishaps or mistakes (release).

Rub a few drops of Citrus Bliss Blend (paid link) on the back of your neck. This is uplifting and inspires creativity and power by letting go of old limitations and insecurities. This is both surrender and receive!

Surrender and Release with Yoga Practice

Start to move the body through warming yoga poses like child’s pose, cat and cow, and sun salutations. Try a balance in Vrkasana (tree pose) to surrender to the ground beneath your feet.

Surrender and release with yoga

Next, add a few drops of Elevation Blend (paid link) to the back of your neck. This is energizing and stimulating. It assists in letting go of lower energy vibrations, old habits, and addictions (release). It supports self worth. Surrender and release with yoga may make you feel vulnerable. You need this powerful support to your self worth.

Try these poses to help you feel surrender and release with yoga:

Each of the poses shown above will open the hips to release emotional tension and stretch the back and side body to release stress tension in the back.

Time to Release to Receive

Now it is time to embrace the surrender, release into supported resting poses, and receive the grace which the universe has for you.

Place Serenity Blend (paid link) on your neck, shoulders and forearms. All of these are areas of high tension. This oil is relaxing and calming. It calms feelings of hostility, fear, anger, jealousy, rage and resentment.

Each of these poses will help you to rest on the bolster (paid link), block (paid link), or wall. You can relax tense areas of the body while you embrace support. Lastly, enjoy a savasana. Place Balance Blend (paid link) on the arches of the feet. This will support healthy muscle tone and is especially suited for those who seek to escape from life through disconnection or disassociation. It is grounding. After this practice, you will be able to surrender and release with yoga.

We must embrace pain and it use it as fuel for our journey.

Kenji Miyazawa

Get started the right way with the basics of yoga. Check out the Beginners Guide E-Book!

Processing…
Success! You're on the list.

4 Yogic Cleansing Practices for Beginners- Master These Today!

Yogic Cleansing Practices for Beginners

Listen on Spotify!

How do we cleanse our body in yoga? We can use yogic cleansing practices for beginners. In Hatha yoga, we learn about Kriyas which are intended to help cleanse the body and balance the three bodily humors, or doshas. When we are in balance, we ensure good health. In classical yoga, there are six kriyas. The four yogic cleansing practices for beginners can be utilized by anyone, with or without a teacher. These are Skull Shining Breath, Candle Gazing, Saline Nasal Irrigation, and Abdominal Churning. Two of the kriyas require personal instruction, dhauti, cleansing the stomach with water or a thin strip of cloth, and vasti, the practice of washing the large intestine with water or air.

Want actionable yoga tips from me? Ways you can ease pain and modify yoga poses to fit your needs? Then hop on the newsletter! Read more of this content when you subscribe today.

Yogic cleansing practices for beginners
Ready to practice the Kriyas for cleansing?

4 Yogic Cleansing Practices for Beginners

Candle Gazing

According to Hatha Yoga, candle gazing cures diseases or the eyes and removes tiredness. It can focus the mind, improve concentration, and is calming. It is a good preparation for meditation. In India, candle gazing is practiced with a flame of a small oil lamp as it is steadier than a candle.

  1. Light a candle or oil lamp and place it on a low table so it is level with the eyes. Sit on the floor with a meditation posture and keep the back straight and the shoulders relaxed.
  2. Begin with 30, 45, or 60 seconds of gazing. Do your best to stick to the time without looking turning your gaze to a clock. Try not to blink. This can be hard at first, but the more you practice, the easier it will become. Gradually increase your time with practice.
  3. Gaze at the flame without blinking or moving your eyes. Keep your attention focused on the flame. Your eyes may wander, that’s normal. Keep a steady mind and resist the urge to blink. When your set time is up, close the eyes gently.
  4. With your eyes closed, an after image of the flame may appear behind your eyelids. Observe it like a focal point for your meditative mindset. When it disappears, start your next round of gazing.
  5. At the end of three rounds, rub your hands together to build up friction and warmth. Cover your eyes with the cupped palms and let the eyes relax in the soothing darkness. This practice is called palming.
Yogic Cleansing Practices for beginners
Candle Gazing- Yogic Cleansing Practices for Beginners

Saline Nasal Irrigation

Saline Nasal Irrigation is one of the yogic cleansing practices for beginners that cleanses the skull. It removes mucus congestion and grit from the nasal cavity. The yogi pours water into one nostril and lets it run out the other. All you need is a Neti Pot (paid link). It will have a specially designed spout that fits inside the nostril so you can pour in water without splashing too much.

  1. Fill the Neti Pot with warm, salted water. Bend forward over the sink and tilt the head to one side. Relax! Breathe through the mouth and gently pour water through the upper nostril. Gravity will take care of the process. Inhale through your mouth. Blow your nose when the pot is empty and repeat the process in the other nostril.
  2. Dry out the nasal passages after you have finished with the cleanse. Try closing one nostril with your finger and blowing out of the other.
Neti Pot- Yogic Cleansing Practices for Beginners
Neti Pot- Yogic Cleansing Practices for Beginners

Skull Shining Breath

Skull Shining Breath is a gentler form of Bellows Breath in our yogic cleansing practices for beginners. Exhale rapidly and once the lungs have been forcibly emptied, a vacuum is created, which means fresh air will naturally flow into the lungs. Next take a slow, unforced inhalation. Practice ten to thirty breaths per round and rest in between.

Yogic Cleansing Practice for Beginners- Skull Shining Breath
Skull Shining Breath

Abdominal Churning

According to Hatha Yoga, Abdominal Churning fans the gastric fire, improves digestion, and removes all disease. Many use this to start a morning practice. This kriya strengthens the abdominal muscles and massages the abdominal organs. First, practice the abdominal lock, uddiyana bandha, before attempting abdominal churning.

  1. From the abdominal lock, keep your abdomen drawn in and keep your chin pressing in. Press down on the hands against the thighs and push out the abdominal recti. Relax the recti, then the abdomen. Inhale gently and stand up to rest. This is the first stage, which should be mastered before moving into the second stage.
  2. For the second stage, press down the right hand only, pushing only the right rectus out. Sway your hips slightly to the left. Then press on the left hand, pushing only the left rectus out. Over time you will gradually learn to push the recti out left, both, right, both, left, both and so on. This will create a wave like motion of the abdominal wall that massages the internal organs. Try practicing three to five rounds, stand to rest, and take recovery breaths between rounds.
yogic cleansing practices for beginners
Yogic Cleansing Practices for Beginners- Abdominal Churning

Yogic cleansing practices for beginners are a great complement for meditation. Check out this meditation package!

Processing…
Success! You're on the list.

Foundational Chakra Balancing with Yoga- 6 Essential Oils Journey

Foundational Chakra Balancing

Listen on Spotify!

Take an essential oils journey to for Foundational Chakra Balancing with yoga. Yoga has healing properties for the mind and body. Yoga improves strength, balance, and flexibility. Yoga helps ease pains in the body like back pain. It benefits our heart health. It relaxes you to help you sleep better. Yoga is beneficial for the mental health and emotions. Yoga teaches us to breathe deeply and take control of our breath. Yoga slows the breath down to release stress on the nervous system.

We can maximize these healing properties when we combine yoga practice with essential oilsYoga and Essential Oils can be combined together for some strong emotional and physical benefits. When we apply essential oils to skin, diffuse them, or drink them, we are taking the plants natural defense system for our own benefit. Aromatically, essential oils can directly affect the airways. It can affect our moods and emotions, and the aroma can purify the air. When used topically, essential oils can be applied directly to a specific area. When oils are ingested, they can directly support the digestive system and our immune system. So, use essential oils in yoga class to create optimal health.

Understanding the Chakras is another way to find balance and healing. The chakras are energy points in our body that are connected to bodily functions and emotion. We can have too much or too little energy into each chakra which will form an imbalance. Tools like yoga and essential oils can help us find balance. The first three Chakras, Muladhara or Root, Svadhishtana or Sacral, and Manipura or Solar Plexus chakras make up our foundations. They are connected to our roots, emotions, and power and control. Foundational Chakra Balancing will help us to move into the upper chakras and further our development.

Want actionable yoga tips from me? Ways you can ease pain and modify yoga poses to fit your needs? Then hop on the newsletter! Read more of this content when you subscribe today.

Foundational Chakra Balancing with Yoga

Foundational Chakra Balancing

Let’s have a Foundational Chakra Balancing Yoga and Essential Oil experience! Start by placing a drop of Cassia oil (paid link) in a cup of water or water bottle. Cassia is a hot oil so make sure it is properly diluted- you do not need a lot of oil. Cassia supports a healthy response to pathogenic exposure. It inspires self assurance in discovering your innate talents, therefore helping to balance the sacral chakra. Place a few drops of Clove Bud Oil (paid link) on your mat or in a diffuser close by. Clove cleanses, inspires natural playfulness, and clears the head for rational thought, again for sacral chakra balancing.

Place Balance Blend doTerra Oil (paid link) on your feet and rub it in well. This supports physical balancing and calming. It is a powerful emotional stabilizer and helps ground the energy. This will balance the root chakra in our foundational chakra balancing practice. Practice a few rounds of Surya Namaskara A and feel the ground beneath your feet and hands. This will warm the body and prepare you for the experience of going deeper.

Foundational Chakra Balancing

Place Peppermint oil (paid link) on you lower belly. This will help open airways and supports healthy digestion for the solar plexus chakra balancing. Open the hips (sacral chakra balancing) with poses like low lunge (anjanyasana) and lizard pose.

Muladhara Chakra and Yoga

Continue deep hip openers to find foundational chakra balancing with poses like Prasarita Padottanasana, Virabhadrasana (Warrior II), and Trikonasana (Triangle).

Use Essential Oils in Yoga Class
Prasarita Paddotanasana

Balance the Solar Plexus chakra by firing up the abdominals. Navasana (boat pose) and Bakasana (crow) will help you feel the fire inside.

Arm Support Yoga Poses
Bakasana

Foundational Chakra Balancing with Essential Oils

Place Cypress oil (paid link) on your heart. This supports lymphatic and circulatory systems and is the oil of motion and flow to release stagnant energy. This will begin to balance the Heart Chakra which is the bridge between the foundational chakras and the upper chakras. Do a seated spinal twist like Marichyasana C to balance the Solar Plexus Chakra followed by a few more hip openers Upavista Konasana (wide V sit) and Padmasana (lotus pose).

Foundational Chakra Balancing
Marichyasana C

Lastly, place Vetiver Oil (paid link) to the arches of the feet. This is calming and nurturing. It is incredibly supportive in self- awareness work and grounding one in the present moment. In the end, we come back to our beginning, the root chakra. End your foundational chakra balancing yoga and essential oil practice with savasana.

The deeper the roots, the higher the tree can grow.

Proverbs

Balance your chakras daily with Chakra Sun Salutations!

Processing…
Success! You're on the list.

Eating Healthy Can Be Simple- 5 Fall Recipes

Eating Healthy Can Be Simple

Eating healthy can be simple. My family enjoys a macros diet. I am hypoglycemic and measuring macros make my body feel good! Macros is a short term for macronutrients, the three categories of nutrients that we eat the most and fill our bodies with energy- fats, carbohydrates, and protein.

I started the Macros way of preparing my food with recipes from Clean Simple Eats. I have been doing it for so long that now I adjust my favorite recipes from my childhood into macros too. It is simple to create a balance with the app MyNetDiary. Eating healthy can be simple and it eases my mind to know I have my whole day set up with tasty macros meals.

I like lots of variety in my diet so I plan my recipes seasonally. I try to use fruits and vegetables that are in season to save a little in our budget. I am never home to cook when we actually need to eat so my husband and I do all our meal prep in the evenings. We prep two-three days at a time and eat breakfast, lunch, dinner, and two snacks throughout the day. Each meal is around 350 calories, divided into macros. I am not a fancy cook but I do pick recipes that are quick and taste good!

Sample of How Eating Healthy Can Be Simple

Breakfast– I love Breakfast shakes.  I often start off my daily yoga routine with a breakfast shake. It is so easy to throw ingredients in a blender. And if you don’t like to sit down with your food, you can take the shake on the go. Eating healthy can be simple and a breakfast shake with a few yummy ingredients gets you on the go!

Eating Healthy Can Be Simple
I LOVE all the pumpkin in the Fall. I am a sucker for Seasonal and “Limited Edition.” Luckily, pumpkin is healthy!

Lunch

One way eating healthy can be simple is to skip the cooking! Just utilize an assembly line to make a delicious meal.

Eating Healthy Can Be Simple- Yoga Traveler

Dinner

A healthy dinner can be easy if you use time saving tools like a crock pot! We love to throw healthy ingredients in the crock pot first thing in the morning and then we enjoy hot dinner when we get home from work.

Eating Healthy Can Be Simple

Snacks

Eating healthy can be simple if you have healthy snacks all ready to go in the fridge. This will help you to make healthy choices instead of grabbing that bag of chips (nothing wrong with chips, there are just more substantial options!) We eat two snacks a day.

Eating healthy can be simple
This is such a great grab and go option!

Eating Healthy Can be Simple with this Quick Bite

How often do a need a quick pick me up? Oh, every day! I love protein balls for the quick bite on the go.

Eating healthy can be simple

I hope some of these recipes give you inspiration about how eating healthy can be simple.

Get my Top 10 Tips for Mindful Weight Loss!

Processing…
Success! You're on the list.

Meditation Technique for Beginners- Meditation 101 for Powerful Release

Meditation Technique for Beginners

What are some meditation technique for beginners? First, we need to discover what meditation actually is. All through time, peoples and cultures have looked for ways to go beyond their limits and discover more about themselves and nature. Meditation means “become familiar with” and it is a way of exploring the inner self. When we get busy in the pace of our lives, we are drawn outside. Meditation draws us inside.

Many people meditate to relax and cope with stress. Meditation technique for beginners can help slow the mind and balance the emotions. People use meditation for healing. It can take us a higher state of awareness or clarity. When looking for a meditation technique, ask yourself what you need to achieve and find a meditation that will match that goal. It is a good idea to experiment with the types listed below and find your best fit!

Yogi who is bad at meditating

Not everyone works with a meditation. Many will do the work of meditation on their own. Mediation is a personal pursuit. Avoid simply believing whatever you read or are told and test it against your own intuition to come to know the truth for yourself. There are many types of meditation technique for beginners out there to explore.

If you can develop a regular habit of meditation, it will be easiest to maintain in the long run. Find a time that fits naturally into your daily routine. Start with 10 min a day and build up from there. Many find that over time, their meditation time starts to lengthen naturally.

I love to use soft and gentle music while meditating. You might also enjoy incense or aromatherapy oils. Experiment with these methods. It is easier to meditate when it is quiet and peaceful. Try to set aside a place in your home or garden that allows for peaceful energy. Eventually, you will find that you can meditate in less than ideal situations.

You might want to journal (paid link) your experiences. Keep a curious mind to what you are experiencing. Be patient with yourself as you are learning meditation technique for beginners. The rewards will come!

Meditation Technique for Beginners- Meditation Positions

The most important thing about meditation technique for beginners is finding a position that is comfortable for you. The posture should allow your spine to be straight without tension. Try each of these and see what feels best to you.

Corpse pose is a great position for meditation technique for beginners that are based around relaxation.
Full lotus pose is a classic meditation posture but it is generally too strong for Western bodies. Try half lotus or easy seated pose for every day meditation use. You can place a cushion under your hips to release the pressure in the back and hip flexors.
Chair Yoga is Accessible Yoga
Sitting upright in a chair is also good for meditation. Ensure your feet can touch the floor- use blocks if needed!

Relaxing Meditation

The ability to relax on a physical, emotional, and mental level is important for maintaining health and well being and is an important starting point for beginners to meditation.

  • Sit comfortably and scan the body from top to bottom, bottom to top.
  • Become aware of anything that enters your mind.
  • Become aware of your feelings as a passive observer.
  • Allow yourself to rest in the stillness.
  • Tune back into your thoughts when ready to come out of the meditation.

Guided Imagery- Visualization

Visualization is powerful and can get you in touch with your imagination. You can visualize colors, places, symbols, mandalas, nature, gods. A good starting point is to find something of interest and focus on that same image over a period of meditation sessions. You can build momentum with the following mediation technique for beginners. Try this meditation while imagining you are in nature.

  • Sit or lie comfortably and scan your body from top to bottom.
  • Imagine yourself on the beach
  • See the beautiful waves, trees, sun, sand
  • Hear the waves, the wind in the trees, the call of sea gulls
  • Feel the sand between your toes, the sun warming your face and body
  • Smell the taste of fresh sea air.
  • Become aware of the atmosphere of the place. What would you do here?
  • Return to the real world by becoming aware of your physical body.
  • Take deep breaths and open your eyes.
Meditation Techniques for Beginners

Sound Meditation

Sound can be a meditation technique for beginners with the use of a mantra. Repeat a word, phrase, or sentence aloud or internally.

  • Sit or lie comfortably and take slow, deep breaths.
  • Bring to mind the mantra of choice and repeat it in a rhythmic fashion.
  • If your mind wanders, bring it back to the sound of the mantra.
  • Let the mantra become softer and softer

Five Senses Meditation

Being present in the moment is an extremely powerful key of meditation technique for beginners. Integrating mindfulness into daily life will improve your quality of life. It can be a powerful tool to counter habits and thoughts of worry or concern. Practice being aware of each sense. What do you taste when you eat? Really listen to someone. What do you smell when in nature? These practices will lead you to awaken into the fullness of the present moment. Try this Five Senses Mediation.

  • Sit comfortably and tune into your sense of smell. Become aware of smell from moment to moment.
  • After a few minutes, change the focus to taste. What do you taste on your tongue?
  • After a few minutes, change the focus to the eyes. Open them and take in what you see.
  • Close your eyes and be aware of your touch. Can you feel the touch of fabric against your skin?
  • Next, move to hearing. Listen to sounds close up and far away.
  • Turn inward and rest in the stillness. Do nothing, just be.
  • Move through your senses in reserve order and take some deep, slow breaths.
  • Commit to observing your sense as you go about your tasks.

Mediation Technique for Beginners 101

Now it is up to you, which meditation technique for beginners is the best for you? Try out my mediation techniques- Mediation Magic!

Processing…
Success! You're on the list.

7 Phases of Deployment- How Yoga will Save you

7 Phases Deployment

Listen on Spotify!

I have developed a Membership program to address the 7 phases of deployment, Yoga for Deployment, exclusively for Military Spouses dealing with the ups and down, highs and lows, emotional rollercoaster of Deployment.

Deployment- A word every military spouse dreads. We all hope that it will not happen, but inevitably, the world we live in will hand us a deployment. Suddenly, you find yourself a single parent who shoulders all the tasks of the household (housekeeper, taxi driver, teacher, personal shopper, maid, financial guru) and all the emotions of loss, loneliness, anger, anxiety, and exhaustion. We have to figure out how to deal with the 7 Phases of Deployment.

It all sounds like too much! But then you start to talk to spouses who have been there before. You learn some survival skills and you find a new normal.

I am a military spouse. My husband is in the Air Force. We move every three years. We disrupt our kids, switch schools and jobs, and leave people behind. We deal with deployments.

But are you taking time to fill up your cup? If we are constantly depleted, we cannot hold everything together.

For me, yoga for deployment was the key to my survival. I would love to share my way to find calm and control with you: Stretch+Strength= Sanity. Find your way through the 7 phases of deployment!

7 Phases of Deployment

With my Yoga for Deployment Membership you will:

  • Receive strong physical relief by stretching and strengthening your body
  • Gain control of your emotions by learning how to control your breath during high pressure situations
  • Take care of your physical and emotional health by doing something just for you
  • Save your precious time in travel by having healthy workouts in your own home
  • Be supported by a community of spouses who are going through this, just like you
  • Have access to the membership for as long as you need, pre and post deployment

With Yoga for Deployment You Will Get: 

Relief for the emotional rollercoaster of the 7 Phases of Deployment!

Emotional Cycles and Yoga
This graph explains the 7 Phases of Deployment
  • Phase 1 Anticipation of Departure: 4 Pre-recorded yoga sessions that help you deal with denial, tension, frustration, and sadness- $80 Value
  • Phase 2 Detachment and Withdrawal: 4 Pre-recorded yoga sessions that target your need to destress, release anger, and protect yourself from hurt- $80 Value

Try a Phase 2 Yoga Sequence to see the results for yourself.

  • Phase 3 Emotional Disorganization: 4 Pre-recorded yoga sessions that counteract your feelings of disorganization and overwhelm- $80 Value
  • Phase 4 Recovery and Stabilization: 4 Pre-recorded yoga sessions that celebrate your feelings of independence and freedom- $80 Value
  • Phase 5 Anticipation of Return: 4 Pre-recorded yoga sessions that help you balance feelings of excitement and anxiety- $80 Value
  • Phase 6 Return Adjustment: 4 Pre-recorded yoga sessions that give you mental space for adjustment to changes and honest communication- $80 Value
  • Phase 7 Reintegration and Stabilization: 4 Pre-recorded yoga sessions that help you feel stabilized as life normalizes- $80 Value
  • One private yoga session with Abby Turner, RYT-500, of Yoga Traveler to meet your specific physical and emotional needs- $60 Value
  • Live Zoom yoga sessions monthly (based on a six month membership term)- $240 Value

And wait, there are bonuses to help you deal with the 7 phases of deployment!!

  • Access to the Yoga Traveler Meditation Library- $150 Value
  • Private Facebook Group for peer support
  • PDF Guides of survival tips during deployment- $90 Value
  • PDF of the Emotional Cycle of Deployment so you can be prepared for what to expect during this emotional time.
7 Phases of Deployment

Others Love Yoga for Deployment Too! They find relief for the 7 Phases of Deployment

This beginning program is the perfect starting point for anyone wanting to try out yoga for the first time or for someone that has taken a long break from yoga. The class is very good at explaining poses and giving modifications but also adds challenging poses for those who are ready to try a little more. I loved the variety of each of the 6 sessions. Abby is a fantastic teacher and has left me wanting more.” Jill Bodily

“I enjoyed the program and I think Abby is a great and accessible teacher. I learned the whole series and learned how to modify certain poses. The weekly modification videos were the best part. I knew many of the poses but I enjoyed Abby’s offerings of modifications and the clear instructions.” Kerry Walker

“I love Abby’s classes because I feel like I have a permission to be okay with being far from perfect. Yes, I want to be able to do poses like you someday and I know its going to take very long time but I’m still feeling inner peace.” Masako Roberts

Trust me, Yoga will Save You through the 7 Phases of Deployment

The cost of Yoga for Deployment is $24.95 a month. The Yoga for Deployment Membership is designed to last for the duration of your deployment, through all 7 phases of deployment. You  may cancel at any time.

I hope that you will join me. I hope that you will take the time to care for your most powerful asset, YOURSELF.

Processing…
Success! You're on the list.
Surrender and Release with Yoga and 6 Powerful Essential Oils
Surrender and Release with Yoga Listen on Spotify Surrender and Release with …
4 Yogic Cleansing Practices for Beginners- Master These Today!
Yogic Cleansing Practices for Beginners Listen on Spotify! How do we cleanse …
Foundational Chakra Balancing with Yoga- 6 Essential Oils Journey
Foundational Chakra Balancing Listen on Spotify! Take an essential oils journey to …
Eating Healthy Can Be Simple- 5 Fall Recipes
Eating Healthy Can Be Simple Eating healthy can be simple. My family …

How to Sequence an Ashtanga Class- Logical Flow of Energy

How to Sequence an Ashtanga Class

How to sequence an ashtanga class? You must understand the science of the sequence. This is the way an ashtanga class warms the body, reaches a peak, stretches the body to avoid lactic acid in the muscles, and then cools the body back down toward savasana.

The Ashtanga Primary Series is designed to lengthen the back. Forward folds combined with back bends give the body an energetic release and lengthening focus. Got back pain? Spend a little time with Ashtanga! A good teacher will understand how to bring a class to a peak and lead back to relaxation.

How to Sequence an Ashtanga Class Step by Step

Start you class with an intention. If you are sequencing traditionally, you will begin in Samasthiti. Sometimes I like to sit cross legged or in Virasana, depending on the interion that I am going for. Here are some ideas to get you started:

  • yoga sutra
  • physical strengthening
  • place of the body to stretch
  • building character through the eight limbs of yoga
  • chakras
  • how to let go and rest (mentally and physically)
  • part of the body to focus on
How to sequence an ashtanga class

Next, begin the movement in a logical order. With Ashtanga, there are four sections; warming with Surya Namaskara, strength building with the standing asanas, stretching with the seated asanas, and closing with the back bends and inversions. Jumping out of the this order does not make a lot of sense to the body and you will not find a logical flow. We want our body to release and for the mind to follow in order to create a mind body connection.

Tips for Ashtanga Primary Series
How to Sequence an Ashtanga Class- Standing Postures

Keep these tips in mind when setting the pace of your class:

  • Slow, counted breath, calms the body and allows us to get deep mentally and physically. Faster counting energizes the body. The intention will dictate the pace of the breath and therefore, the pace.
  • Set the rhythm right at the beginning with Surya Namaskara A. This sequence links the movement and the breath together. You can project the rhythm with the tone of the voice.

Things to Avoid When Sequencing

A yoga class should make a student feel better than when they started. Think of how to sequence an ashtanga class from warming start to cool down finish. One of the challenges is to calm the mind along with the body. The sequence can dictate the pace, as listed above, as well as the mental focus. Avoid jarring experiences. Keep the flow, the vinyasa. Avoid a lot of static postures all in a row. The mind and the body need a rest. Work as a unit. We become conductors leading the students and the vinyasa.

Try this flowing sequence and see how your body feels:

Use this sequence in tandem with Surya Namaskara A. It can give the students a break from the static poses.

How to Sequence an Ashtanga class with Adjustments

Physical adjustments can help to increase a student’s understanding of their body while in each asana. I am under the opinion that a yoga teacher should always get consent before physically adjusting a yoga student. My favorite way to do this is with consent cards (paid link) . They look like coasters with one side saying yes to hands on adjustments and the other side saying no thank you. As a teacher, I like knowing what a student is comfortable with. It takes a lot of pressure off me.

All that being said, here are some tips for physical adjustments and how to sequence an ashtanga class:

  • The student leads the adjustment. Be aware of the other’s state by following their breath.
  • Breathe as you approach a student so they know you are there.
  • Work into the adjusting; start steady and at the base of the pose. Lead with comforting motions and gradually go deeper and deeper.
  • Only adjust the student to enhance the posture.
  • Observe your students. You can learn a lot from observing.

If you are not comfortable with physical adjustments, consider verbalizing adjustments. Educate your class that adjustments might happen. Start with simple verbal ques and gradually lead into physical adjustments. Follow these steps and the more you teach, you will feel very comfortable with how to sequence an ashtanga style class.

Check out the following program: Ashtanga for Dummies. It is the perfect program for learning how to sequence an ashtanga class. It will boost your teaching skills!

Processing…
Success! You're on the list.

Macros Recipes for Winter Season- 5 Bites You will Love!

Macros Recipes for Winter Season

I am hypoglycemic and Macros Recipes for Winter Season make my body feel good! Macros is a short term for macronutrients, the three categories of nutrients that we eat the most and fill our bodies with energy- fats, carbohydrates, and protein.

I started the Macros way of preparing my food with recipes from Clean Simple Eats. I have been doing it for so long that now I adjust my favorite recipes from my childhood into macros too. It is simple to create a balance with the app MyNetDiary. It eases my mind to know I have my whole day set up with healthy and tasty macros recipes for winter season.

I like lots of variety in my diet so I plan my recipes seasonally. I try to use fruits and vegetables that are in season to save a little in our budget. I am never home to cook when we actually need to eat so my husband and I do all our meal prep in the evenings. We prep two-three days at a time and eat breakfast, lunch, dinner, and two snacks throughout the day. Each meal is around 350 calories, divided into macros. I am not a fancy cook, I do pick recipes that are quick and taste good!

Here is a sample of a day in my Winter Season:

Breakfast– I love Breakfast shakes.  I often start off my daily yoga routine with a breakfast shake. Macros recipes for winter season gets the day off to a great start.

Lunch

Macros Recipes for Winter Season

Roasted Cauliflower Soup

  • 2 C Cauliflower florets
  • 1/4 C onion chopped
  • 1/2 T olive oil
  • 1 C Chicken broth
  • 1/4 tsp minced garlic
  • 1/3 C plain Greek yogurt
  • 1/3 C shredded mozzarella cheese
  • Chives
  • 2 slices turkey bacon chopped
  • 2 slices honey wheat bread

Roast cauliflower, onions, and garlic in olive oil in 400 oven for 20 min. Cook chopped bacon and set aside. Add cooked cauliflower mixture to broth, mozzarella cheese, and Greek yogurt to a blender. Blend until smooth. Top soup with crumbled bacon and chives. Enjoy with bread on the side.

Serves 2- 315 Calories; 10g fat, 37g carbs, 25g protein

Dinner

Taco Salad

  • 16 oz lean ground beef
  • 2 C yellow onion
  • 1/4 C taco seasoning
  • 16 C green leaf lettuce
  • 2 1/2 C black beans, rinsed and drained
  • 2 C corn
  • 2 C tomatoes
  • 1/2 C Mexican shredded cheese
  • 1/2 C plain Greek yogurt
  • 1 C salsa
  • Green onions, sliced

Brown ground beef and onions together in a frying pan over medium/high heat. Add taco seasoning. Remove from heat. Assemble salad by piling up all ingredients on a place. Use Greek Yogurt and salsa as the dressing and green onions to garnish.

Makes 8 servings; 350 Calories, 13g Fat, 36g Carb, 25g Protein

Snacks

1 Quick Bite- Macros Recipes for Winter Season

Chocolate Chip Cookie Dough Ball

Macros Recipes for the Winter Season
  • 1 C Natural Peanut Butter
  • 1/2 C raw honey
  • 1 serving Vanilla Protein Powder
  • 1 1/2 C Kodiak power cakes mix
  • 1 tsp vanilla extract
  • Dash of sea salt
  • 30 dark chocolate chips

Mix peanut butter, honey, protein powder, Kodiak mix, vanilla and salt together in a large bowl. Stir in chocolate chips last. Using a cookie scoop, scoop into balls. Store in fridge or freezer.

Makes 26 servings- 105 calories; 5g fat, 11 g carbs, 5g protein

 

Processing…
Success! You're on the list.

Now that you have your Macros recipes for winter season, you are ready for 10 Mindful Weight Loss Tips.

Surrender and Release with Yoga and 6 Powerful Essential Oils
Surrender and Release with Yoga Listen on Spotify Surrender and Release with …
4 Yogic Cleansing Practices for Beginners- Master These Today!
Yogic Cleansing Practices for Beginners Listen on Spotify! How do we cleanse …
Foundational Chakra Balancing with Yoga- 6 Essential Oils Journey
Foundational Chakra Balancing Listen on Spotify! Take an essential oils journey to …
Eating Healthy Can Be Simple- 5 Fall Recipes
Eating Healthy Can Be Simple Eating healthy can be simple. My family …

Feeling Alone During Deployment-3 Kids Means Never Alone

Feeling Alone During Deployment

Listen on Spotify!

Feeling alone during deployment with kids, what an ironic phrase. Am I really alone?  No, I am actually rarely alone.  And this is the rub of this deployment thing. I have three kids to manage and a dog, who actually belongs to my husband, but he is not here, is he.  So I never feel alone, yet I always feel alone, yet I am always feeling alone during deployment with kids.

Yoga Traveler Kids
Three busy Turner Kids

I am feeling alone during deployment with kids in the duty of driving them to and from ballet (4x a week), gymnastics (2x a week), swim team (2x a week), music lessons (1x a week), seminary (2x a week), church youth meetings (1x a week),  allergy shots (1x a week), and horseback riding lessons (1x a week).  I leave a kid alone to do their homework while I am out dealing with a different kid and I hope that the homework is being done.  I arrive home to a dark house with three kids who need dinner after all our lesson and the dog, who has been alone, now wants to play. 

Need for Online Yoga for Beginners
Mochi- the little doggie who weasels her way into my heart and onto my mat

Feeling Alone During Deployment with Kids is Exhausting

It is exhausting, this feeling alone during deployment with kids. I feel like I am barely holding on most of the time.  Before deployment I was not very flexible and during deployment, I am even less so.  Our lives need to run like clockwork because it is already more than I can handle so any cog thrown in the wheel will do me in!  Heaven forbid I oversleep by 15 min (my alarm goes off at 5:00am, unearthly hour) because then I will not get a shower before I am off to teach yoga three times a day.  At least I am alone in the shower.

Should I take time for some breath retention practice to try to take some control of all these feelings? I am still feeling alone during deployment with kids…

Feeling Alone During Deployment with kids- It’s all for a good reason!

But, this man…..

Feeling Alone During Deployment

This man is who I am doing my best to support.  Yes, I probably whine to him more than I should and he listens with patience (the benefits of being married to a social worker.)  I am proud of him as the Director of Operations on the base and I get more proud when I can hear the excitement in his voice as he details what he is learning and the opportunities he is having. 

I know that this is a growing experience for all of us. I rely more on my kids to help out so that I do not feel so alone in my daily duties and decisions. I rely on FaceTime to run my feelings and concerns by Josh. I rely on yoga to help me to remember to breathe and stretch out my stress. I rely more on the Lord to make the difference and I am never truly alone.

Are you in preparing for a deployment or in the midst of one?  Get my Top 10 List for Surviving Deployment!

Processing…
Success! You're on the list.
Surrender and Release with Yoga and 6 Powerful Essential Oils
Surrender and Release with Yoga Listen on Spotify Surrender and Release with …
4 Yogic Cleansing Practices for Beginners- Master These Today!
Yogic Cleansing Practices for Beginners Listen on Spotify! How do we cleanse …
Foundational Chakra Balancing with Yoga- 6 Essential Oils Journey
Foundational Chakra Balancing Listen on Spotify! Take an essential oils journey to …
Eating Healthy Can Be Simple- 5 Fall Recipes
Eating Healthy Can Be Simple Eating healthy can be simple. My family …

8 Tips for Thriving in Ashtanga Yoga- Demystify Practice

8 Tips for Thriving with Ashtanga Yoga

Listen on Spotify!

Ashtanga yoga is a very physically demanding practice so we need tips for thriving in Ashtanga Yoga. But the time and energy you put into it will be worth it if you approach your practice with some ashtanga yoga tips in mind:

8 Tips for Thriving in Ashtanga Yoga

Want actionable yoga tips from me? Ways you can ease pain and modify yoga poses to fit your needs? Then hop on the newsletter! Read more of this content when you subscribe today.

8 Tips for Thriving in Ashtanga Yoga- Demystified

  • 1. Lower your expectations of your body- many of the poses in the Primary sequence are demanding physically and you may have to build up some strength. Remember that yoga is Practice. The fun is in the journey!
  • 2. Practice everyday- Just 15-20 min daily will keep your muscles warm and flexible and will help you build the strength you need for all the chaturangas in the Primary series!
  • 3. Utilize your props- Blocks and straps (paid link) can help a lot with those tricky poses.
What to put in a yoga bag for beginners
  • 4. Work with a teacher- Find a teacher that understands the ins and outs of Ashtanga. You need to learn Ujjayi breath and how to utilize the Bandhas (energy locks)
  • 5. Learn how to breathe- Ujjayi breath of course!
  • 6. Are you sore? Two more weeks! Ashtanga yoga may bring up pains from old injuries or just muscle aches that never knew you had. Don’t give up! This is just the body adjusting. Learn the difference between good pain and bad pain by listening to the breath.
  • 7. Learn modifications- All yoga poses can be modified as you take your Ashtanga journey. Using yoga props (see 3) and working with a good teacher (see 4) will help you learn modifications to suit your body. I think this is one of the best tips for thriving in ashtanga yoga. Modifications will help you to understand what is possible for your body. Here is a modification video of the Surya Namaskara A and B sequence.
  • 8. Get a quality mat- I started yoga and felt I did not need a mat at all. Wrong! I quickly learned that I enjoyed a thick mat that rolled flat every time and a mat that was sticky enough so that I did not slip in adho muhka svanasana or when I began to sweat. My favorite is Manduka (paid link) !

I hope you enjoy and use the 8 Tips for Thriving in Ashtanga Yoga.  Next, check out my yoga program, Ashtanga for Dummies!

Processing…
Success! You're on the list.
Surrender and Release with Yoga and 6 Powerful Essential Oils
Surrender and Release with Yoga Listen on Spotify Surrender and Release with …
4 Yogic Cleansing Practices for Beginners- Master These Today!
Yogic Cleansing Practices for Beginners Listen on Spotify! How do we cleanse …
Foundational Chakra Balancing with Yoga- 6 Essential Oils Journey
Foundational Chakra Balancing Listen on Spotify! Take an essential oils journey to …
Eating Healthy Can Be Simple- 5 Fall Recipes
Eating Healthy Can Be Simple Eating healthy can be simple. My family …