Health Benefits of Yoga Twists

What is a yoga twist?

The term “twist” is used to encompass any pose in which there is a rotation of the torso; the shoulder girdle is turned to face the opposite direction of the hips.

What is physically happening in a twist?

The action of twisting, rotates the spine and helps to stretch the muscles throughout the back body.

Yoga anatomy expert Ray Long explains what happens during a twist in his book, Anatomy for Backbends and Twists:

Twisting poses connect the lower and upper appendicular skeletons (the arms and the legs) to turn the axial skeleton (the spine and torso). This lengthens the spinal rotator muscles that attach from one vertebra to another, as well as the erector spinae, quadratus lumborum, and abdominal musculature.

How can we safely practice twisting postures?

Postures that twist the body (parivrtta in Sanskrit) can be done seated, standing, lying down and even inverted. Some of these require significant core strength and flexibility, but many are accessible for most practitioners.

There are several key factors to executing twists safely and effectively, and as everything in yoga, it begins with the breath.

1. To begin any twisting pose, start with a neutral spine.

2. As you inhale, lengthen the body from the hips through the crown of the head.

3. As you start to exhale, keep your hips in a neutral position and begin the rotation from the lumbar spine.

4. Evenly move one vertebra at a time through the top of the head.

5. As you hold the pose, continue to breathe and feel the muscles begin to relax.

6. See if there is more room to twist further. Inhale; lengthen your torso a little more. Exhale and twist more deeply.

The cervical spine, for most people, is the most flexible part of the spinal column. Pay specific attention to this area to ensure that you don’t over rotate. Always practice twists on both sides then counterpose with an asana that brings the torso back to neutral alignment. Examples of counterposes for twists are mountain pose, chair, downward-facing dog, monkey and happy baby.

As a teacher, making twists accessible for all body types and conditions is important. Use of props can assist students to safely align many twisting poses. Blocks, bolsters, chairs and even a wall are useful to help the practitoner keep a healthy posture during asanas.

Note: If you are a teacher, always have students check with a medical professional if they have a spinal disc injury, significant back pain, sacroiliac issues, serious digestive conditions or are pregnant.

Why should we twist?

During our daily life, the movements we perform, don’t usually include twisting. Most of the time, we stand up, walk, sit or lay down. Our spine is meant to move through four planes of movement, one of which is rotation. Twists can promote a healthy range of motion, which may be compromised, due to a sedentary lifestyle, injury, degenerative conditions, or imbalances through sports or daily activity.

Asanas that rotate the torso lengthen not only the larger muscles of the back, abdomen, and chest but also the smaller, deeper muscles including rotatores, multifidus, intercostals and the sternocleidomastoid. These motions can also help reduce back pain, increase circulation, aid digestion while de-stressing and centering the mind.

A key piece of a yogic life is to cleanse the body of impurities. The theory is that once the body is cleansed and healthy, then the energy that would normally go toward dealing with disease or discomfort can then go toward higher endeavors, such as deepening the inner life. Yoga twists like all other yoga poses will reduce stress and anxiety because they quiet the chattering mind. Yoga poses draw the practitioner into the present moment which slows and calms the mind. Thus, the act of twisting the body helps purifies every layer of your being. Internal and external. Mind and body.

Let’s try it out!

Flow with this 55-minute full-body vinyasa class incorporating twists, binds and some core work to help your body and mind naturally reset.

Here are seven twisting postures that you can incorporate into your daily yoga practice…

1. Reclined Spinal Twist (Supta Matsyendrasana)

2. Half Lord of the Fishes (Ardha Matsyendrasana)

3. Revolved Triangle Pose (Parivrtta Trikonasana)

4. Revolved Crescent Lunge (Parivrtta Anjaneyāsana)

5. Marachi’s Pose I: Bound Twist Variation (Marichyasana)

6. Revolved Chair Pose (Parivrtta Utkatasana)

7. Revolved Wide Legged Forward Fold (Parivrtta Prasarita Padottanasana)

Happy Twisting!

All my love,

Jessica

6 Tips For Choosing a Yoga Teacher Training

After recently completing my 300-hr YTT and receiving several questions from people asking for advice on how to pick a training, I thought it would be best to share my answers in this blog post!

If you google the words ‘Yoga Teacher Training’ an endless amount of information will emerge. You will find trainings offered from places all around the world with courses from 2 days to 2 year intensives and even online programs. Technology is a powerful tool for research and discovery, however, it can be extremely overwhelming when you are looking to invest your money, time and heart into the best training for you.

There are many factors to consider when choosing any training…

Below are some key aspects to consider when choosing your yoga teacher training. I share this from a personal experience after doing intensive research for both of my YTT’s and hope this helps you to begin your journey.

1. Decide on a style of yoga

   Hatha. Yin. Ashtanga. Restorative. Vinyasa. Kundalini. Power…

   These are just a few examples of the most commonly practiced, but the list is endless: yoga comes in all different shapes and styles. Usually what you’re exposed to in your regular yoga practice or studio, is what you will naturally be drawn to for your training. Keep in mind that the practices we avoid may be the most nourishing for our bodies and minds. For example, if you practice power vinyasa without a consistent pranayama or meditation practice, you may be adding tension and stress to the nervous system through too much intensity. On the other hand, if your daily practice is more restorative, you may be lacking the energy, agni (fire) or strength that a heating pranayama or asana practice can bring.

   The key in any thorough teaching training is balance, just like in our yoga practice. Look for a YTT which is integral and will include different practices and experiences.  

   * If there is a specific type of yoga you know you would like to specialize in then my recommendation is the same. For example, look for a training which specializes in 'Yin' (or whatever your interest is) which encompasses multiple teachers and is well organized so you can see the breakdown of the content taught. 

2. Research the training

   I recommend a training which includes multiple teachers, as each teacher has their own unique capabilities. Often these trainings will bring together a group of teachers who have a common ground for their foundation, however, they will specialize in certain areas - therefore they can convey less information to you, more effectively. For example, an asana teacher can understand anatomy from sensation and intuition, but may not be able to translate it into anatomical terms. Hence, the importance of an anatomy teachers influence and experience specifically in this field.

   Most importantly, each teacher will bring their own unique life experiences and perspectives which are a blend from their previous teachers (and their teachers, and so on!) so that you are essentially learning from many generations. 

3. Educate yourself on Yoga Alliance

   Yoga Alliance is a non-profit association representing yoga teachers, schools and studios world wide. Yoga Alliance has compiled a certain amount of requirements in order to become 'registered' under their qualifications. YA has become an internationally recognized organization and has helped to create a standardization of trainings. When you take a training recognized by YA you will be certified under Registered Yoga Training (RYT), which will give you traditional and practical education and allow you to teach worldwide.

   For example, each 200 hour yoga teacher training which is registered under YA will include:

   100 hours of Techniques, Training & Practice: traditional yoga techniques (asana, pranayama, meditation, kirtan, mantra, kriyas, chanting, etc.)

   25 hours of Teaching Methodology: communication & business skills, demonstrating, assisting, observation, etc.

   20 hours of Anatomy & Physiology: physical bodily systems, energetic bodily systems, etc.

   30 hours of Philosophy, Lifestyle & Ethics: traditional texts, such as the Yoga Sutras and Hatha Yoga Pradipika, student relationships and community, understanding the value of teaching yoga as a service to others, etc.

   10 hours of Practicum: practice teaching, observing and giving feedback, etc.

   These are the most basic and necessary tools you will need to teach. You don’t need to understand it all from the beginning (most teachers will tell you that it takes years to integrate fully!) but it is important to set up a strong foundation from the beginning. 

   *Keep in mind there are many trainings that are not RYT (Registered Yoga Trainings with YA) and may be as in depth and thorough - YA is simply the most internationally recognized and if you plan on teachings in studios, many will require RYT education. 

   Want to find a registered yoga school? Click here.

4. Research the teachers of the program

   Although it isn’t necessary to know the teachers or instructors before you commit to their trainings, you may find it extremely helpful if you, or a friend has practiced with them before. This will give you a sense of security knowing that the teacher who you will be studying under is genuine and qualified. Before deciding on my 200-hr YTT, I took a few classes at a local studio in which I was interested in doing my training at. This allowed me to get to know each of the teachers and their teaching style better. However, for my 300-hr YTT in India, I signed up for the course without personally having met or taken any classes from the teachers beforehand — because of this, I made sure to thoroughly research and check out online reviews from the program. If you’re looking to do a training abroad, I’d recommend reaching out to the training leader, one of the teachers or program manager to see if they can help you with any questions that you might have.

5. Decide on a location

   Go with the training that speaks to you. Trust your intuition and follow your heart. 

   Give yourself adequate time to research and narrow down your options depending on what type of environment nourishes you. Do you learn better when you are in a more disciplined atmosphere? Do you need a location which will enable you to stay in touch with family or friends? If you can take time away from your every-day routine and life (work, internet, daily responsibilities) then I highly encourage you to do this.

   A training should create a space which will aid you in the purification process. 

   Give yourself this 'time out' and encourage yourself to be off the grid. Disconnect to reconnect. Part of the challenge and experience of a YTT is traveling to unknown places, both physically and mentally. For many, to complete a training outside of your normal context of life and comfort zone, can help to create more focus and immerse yourself fully. Ultimately, every ones situation (due to work, children, school, finances) will be different, so choose the training which feels right for you at this moment in your life.
   

6. Get involved in the yoga community

   The internet is always available and at our fingertips, but the best thing you can do is get involved personally in your local yoga community. Explore multiple studios/teachers and get to know as many like-minded people as possible. Reach out to experienced teachers and other students who can give you recommendations on teachers and courses they have done in the past. If you are hesitant, treat yourself to a weekend workshop immersion or yoga retreat before signing up for a YTT to experience what it feels like to immerse yourself in the practice.

Frequently Asked Questions:

• Q: I am new to yoga but I am interested in taking a training, can I?

A: Of course! There are trainings for all levels, beginners through advanced. A 200-hour Yoga Alliance training is a good place to start. Many people decide to take a YTT simply to further their own knowledge for a self-practice and never intend on teaching. This is completely normal. If you have a strong desire to further your practice and are open to a new experience you will be welcome into any training.

Immerse yourself wholeheartedly in the experience and don't look back!

• Q: What advice would you give someone interested in taking a 300-hr training?

A: Develop a strong personal practice if you haven’t yet already. Teacher training, especially an intensive 300-hr taken over the course of a few weeks, tends to be physically and emotional demanding. Yoga practice is often twice daily, with a third practice focused just on teaching methodology. Therefore, it's best to go into training with a strong personal practice so you can physically be ready for the training. Having already practiced for four years and teaching for a year before taking my second teacher training, this personally helped me feel more prepared. However, there are no requirements for taking your 300-hr training, other than already having your 200-hr certificate.

• Q: How can I make the most of my experience at YTT?

A: Take lots of notes. Decide what your best method of note taking is and stay organized. Using a laptop or tablet is a good option if you want to share your notes and you like the convenience of easily adding and deleting information. If staring at a screen doesn’t work for you, a notebook or journal might be better. The important thing is that you have a way to record information that you can reference both throughout your training and after.

If your instructor is okay with it, make audio recordings of the asana-based classes so you can study the cueing, pace and language.

One useful method to enhance your teaching skills is to take a video of yourself when you’re doing your own home practice. Talk through your sequence out loud as if you were teaching.

When you replay the video, try turning your device face-down and simply listen. Students won’t always be watching and you won’t always be demonstrating, so your words need to be clearly instructive. Try practicing along to just the audio to see if your instruction still makes sense.

Keep in mind that your style of teaching will take time to develop and will evolve over time.

Make lots of friends. Be open and available to connect with the other students in your training. More than anyone else, they will know what you’re going through in the process and will be supportive of your breakthroughs… and breakdowns! The community that you connect with during your program can turn into life-long friendships and usually these friends are key for an awesome training (and life) experience.

Find balance. More than learning how to correctly sequence classes, develop cueing technique and refining your hands-on adjustments, yoga teacher training is a transformative experience both on and off the mat. You learn as much about yourself as you do about the practice so be ready for a shift in perception as you move through the course. Set up some time for yourself every day for quiet reflection, and when you need to engage in self-care: extra sleep, hot ginger tea, massage, epsom salt bath and fun things (non-yoga related) to let off some steam like running, dancing, or spending time in nature. All these things will help you stayed balanced, grounded and allow the transformation to go more smoothly.

• Q: What is the AVERAGE price for a yoga teacher training? what should i look for in terms of quality?

A: Tuition for a yoga teacher training program can range anywhere from $2,000 to $10,000, depending on the program. There are a variety of factors that influence pricing including the experience of the instructors, the quality of the instruction, the location and the business model of the program.

It’s always a good idea to research or ask about the experience of the teachers when you’re looking into a program. Ask for the years of teaching experience, the types of certifications held and when they were certified.

Another consideration is the quality of the instruction. This is partially influenced by the experience of the teachers, but you will also want to consider whether the course has any evaluation components. For example, is there a practicum assessment at the end of the course, confirming that the skills and information have been assimilated by the trainee? Although this may sound intimidating, it often leads to a good training experience. Also try to figure out if the teachers are available for questions outside of the training and what recent graduates have to say about their experience.

Lastly, it may help to find out the number of students & instructors in the teacher training class. Larger programs can have 30-100 students in a training. Often the business models of less expensive certification programs tend to sell as many registrations as possible, without regard for the quality of the instruction. You will have to decide if the experience of a large training class is acceptable or if you may want a more personal experience. Regardless, when researching programs, you should ask about the typical class size and the instructor-to-student ratio.

And if you’re still totally overwhelmed… it will all be okay. Trust me, I’ve been there!

As with any subject you study, the first lessons are an introduction. Your first teacher training can resemble the tiny tip of an iceberg which leaves you feeling inspired and excited to explore the rest of the iceberg. It’s an endless journey and one that will always evolve depending on the phases of your life. 

An intensive training course can also leave you feeling overwhelmed, as you are suddenly opened to new philosophies and ways of living. It will encourage you to take a closer look at your current life (relationships, habits, patterns) and become aware of what is inhibiting or nourishing you. The deeper into the yoga journey you go, the more sensitive you become as your awareness moves from the physical to subtle. Remember that everything we need to know is with us at this moment and that our lives are unfolding in perfect timing. You will absorb whatever it is you are meant to learn/take away from an experience in life (or training course). Trust that with steady practice and a burning desire to awaken your true self, the more the knowledge will sink in and begin to trickle off the mat into all aspects of your life. 

I guarantee that your first teacher training is definitely not your last!

So relax.

Breathe deep.

Enjoy the journey and don't rush the process. 

Stay present to the beauty of being a student and know you are continually learning and growing. There is no 'perfect' yoga teacher and no 'perfect' training so do your best to choose teachers and a training that inspires you in this moment of your life and let go of the end result.

Walk into any training (your first or fifteenth) with a beginners mindset... 

Release any expectations and know that any YTT you do will be physically, mentally and emotionally challenging, yet 100% transformational. It will open your eyes to a new way of living. It will help you travel deep within, past your ego and external attachments. It will lead you to reveal the most happy and healthy version of yourself... and ultimately guide you to be of service to others by sharing this positivity and love.

Have a question? Reach out to me below!

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12 Yoga Poses For Beginners

If you're brand new to yoga, it's important that you start off by learning the essential postures so that way you can feel comfortable in a class or practicing on your own at home.

I've put together 12 poses that are most commonly used and vital for beginners. I've even arranged them in order of a sequence/flow so you could use this as a practice on it's own! Hold each pose for 5-10 breaths. Repeat as often as needed. Have fun!

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1.     Easy Pose (Sukhasana)

• Begin sitting on the mat with your sit-bones on the front edge of a firm cushion or folded blanket.

• Cross your shins parallel to the mat, bringing each foot beneath the opposite knee. Try to bring your feet in line with the knees.

• Lengthen your spine keeping the natural arches in the spine, push your sit bones into the floor to root down and create length through the crown of your head. Firm your shoulder blades in.

• Place your hands on your lap or knees with palms up (more open), or palms down (calming).

• Try to switch the cross of your legs when you next come into the pose.

2.     Cow Pose (Bitilasana)

• Begin on all fours with your hands under your shoulders and your knees under your hips.

• As you inhale, roll your shoulders away from your ears, look up and arch your spine.

• Stay here for at least three deep breaths. Repeat 3-4 times.

3.     Cat Pose (Marjaryasana)

• Begin on all fours with your hands under your shoulders and knees under your hips.

• Take a deep breath to inhale.

• As you exhale, pull your belly button to your spine and press the floor away with your hands and knees, rounding your spine like a cat, stretching your lower back and spine.

• Take at least three deep breaths. Repeat 3-4 times.

4.     Mountain Pose/Upward Salute (Tadasana/Urdhva Hastasana)

• Start in Mountain Pose by standing with your feet together and arms by your side.

• As you inhale, sweep the arms out to the sides and up toward the sky. You can finish with your arms parallel above your head (palms facing each other) or when your shoulders allow, your palms can be pressed together.

• Fully extend your elbows and reach up through your fingertips.

• With your neck still being an extension of your spine, bring your upper chest towards the sky and bend your back slightly (the bend comes from your middle/upper back, not your neck). Be careful not to over-arch your lower back or compress your neck!

5.     Chair Pose (Utkatasana)

• Begin standing in Mountain Pose.

• Bend your knees, sink your hips back like you are sitting down in a chair and reach your arms high, framing your face.

• Look in front of your knees and make sure you can see your toes. If you can’t, sit your hips back until you can, placing your body weight evenly into the heels.

• Drop your shoulders down away from your ears and look up slightly. Stay here for at least 3-5 deep breaths.

6.     Standing Forward Bend (Uttanasana)

• Begin standing in Mountain pose.

• As you take a deep inhale, reach your arms up over your head, framing your face.

• As you exhale, engage your core by bringing your navel to your spine and swan dive over your legs with a flat back.

• Place your hands on the floor slightly in front of or behind your feet. Press all four corners of both feet into the ground and lift your hips up and back toward the ceiling. Relax your head and neck. Breathe here for at least 2-3 deep breaths.

7.     Four Limbed Staff Pose (Chaturanga Dandasana)

• Begin by laying facedown on your yoga mat with your arms alongside your body.

• Bend your elbows and slide your hands up to your chest level with your palms flat, facing down.

• Tuck your toes under and on an exhale, lift your torso in and up and press your palms and toes down, as you lift your whole body a few inches above the mat.

• Forming a straight long line from your head to heels and continue to lift your knee high, engaging the front of your thighs.

• Try to hold this position for 20-30 seconds and then relax back down onto the mat and repeat for several times.

8.     Cobra Pose (Bhujangasana)

• Lie face down on your stomach with your legs straight back, spread at hip-width apart and tops of your feet facing the mat.

• Resting your forehead on the mat, relax your neck and shoulders, bend your elbows and place your forearms on the yoga mat with your palms facedown and positioned near our head.

• Breathing diaphragmatically, as you inhale, pull down your shoulders and engage your back muscles, press your forearms against the mat and raise your upper-body off the mat. Looking straight ahead, keep your forearms and the front of your body pelvis on the floor, try to relax your shoulders and keep them down away from the ears.

• Exhale and slowly lower your head and upper-body and torso back down to the yoga mat. Repeat this pose 3-4 times. Each time stay in the last raised position for 5-6 breaths.

9.     Downward Facing Dog (Adho Mukha Shvanasana)

• Start on your hands and knees. Straighten your arms but do not lock your elbows. Align your wrists directly under your shoulders and your knees directly under your hips. Your middle fingers should be pointing directly to the top edge of the mat.

• As you exhale, lift and straighten (but don’t lock) your knees. Stretch your elbows and relax your upper back.

• Spread your fingers wide and press them firmly through your palms and knuckles to distribute your weight evenly across your hands.

• Press your heels toward the floor to feel a deep stretch in your hamstrings and your head toward your feet. Your body should form the shape of an “A”.

• Repeat steps 1-4 three times and then stay here for 5-6 breaths.

10.  Warrior I (Virabhadrasana I)

• Begin in Mountain Pose by standing with both feet together, shoulders down and spine straight.

• Step the left foot toward the back of your mat to come into Warrior 1.

• Bring the left heel to the floor and turn the left toes out to about a 45-degree angle.

• Begin to bend the right knee over the right ankle. You may need to adjust the length of your stance (front to back). You can also widen your stance (side to side) for greater stability.

• As you inhale, bring your arms up over your head. The classic position is with the palms touching overhead, but you may choose to keep the palms separated at shoulder’s distance apart or even bend at the elbows.

11.  Warrior II (Virabhadrasana II)

• Begin in Mountain Pose, step your left foot back so that it’s parallel to the back of the mat.

• Feel the inside of your thighs open towards the outside edge of your feet. Extend your arms out through the fingertips as you draw the shoulder blades together. Let the top of the hsoulders drop away from the ears. Gaze over your right middle finger.

• Ground down the outside edge of the back foot and draw up through the inside of the arch.

• Shoulders over hips, elbows roughly over knees. Head above tailbone. Smile, above all.

12.  Final Resting Pose (Savasana)

• Lie down flat on your back face up, separating legs and letting the fleet splay apart. Place arms along the sides, palms facing up.

• Place a small pillow or folded blanket under your head, if you need one, and another one under your knees for added comfort to relax.

• Close your eyes and relax. Release any tension from the body.

• Take a couple of big deep breaths, lengthening your spine as you exhale.

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5 Steps To Creating A Home Yoga Space

Creating a home yoga space is a beautiful way to honor yourself. A space that is meant solely for movement and yoga reinforces the importance of your practice and can help you establish a more consistent practice routine. I can't imagine where I’d be at today if I hadn’t started (and stuck with) my own home yoga practice nearly five years ago. Having a safe and sacred place at home where I can retreat to at any time is so special.

The following are a few tips for setting yourself up for a successful and enjoyable home practice by creating an inviting home yoga space!

• Step 1: Create space for a mat. This is really the only requirement for a home practice. Having a designated space to practice will help you stay consistent. If you don’t have to think about where to unroll your mat, you’re already one step closer to practicing. Many people believe they can’t practice yoga at home because there’s no room in their house. When in reality, you don’t need to have an entire extra room to devote to your practice. All you need is enough space for a mat. I live in a studio apartment and I usually move my kitchen table so that I can practice next to the windows. You don’t need a ton of space! And it’s perfectly okay if your home yoga ‘studio’ is a multipurpose space. You could use a small corner in the living room, or even the space next to your bed. There’s always room for yoga, even in the tiniest of spaces.

• Step 2: Make sure your space is peaceful. I suggest choosing a space that’s near natural light and that’s free of noise and other distractions. Your yoga space should be a place where you can bend, stretch and practice in peace. If you live in a temperate climate, you could even take your practice outdoors. At my old home, I turned the garage into my own little yoga space. I loved it because there was always natural light and fresh air. A secluded balcony or patio would make an amazing zen area as well.

• Step 3: Invest in some yoga props. Here are some I recommend: blocks, straps, bolster and a blanket — but before you rush out and purchase any of these, I’d say wait and see if this home practice is really something you’re going to be doing consistently. These are all nice tools to have, but chances are you have items that would work just as well in your home already. For a bolster, you can pile a couple of pillows on top of each other or roll up a blanket or towel. Stacked books work as yoga blocks, and a scarf or belt can be used in place of a yoga strap. Decide first, if it’s worth investing in props and go from there.

• Step 4: Keep it clean and organized. If you keep your space nice and neat, you’ll be more likely to use it. Eliminate clutter, putting all unnecessary stuff where it belongs. An uncluttered space promotes an uncluttered mind. I try to put everything that I use away, even if I know I’m going to get them all out again the next day. I see it as a similar routine to making the bed, and it only takes a minute! You can store your stuff in an ottoman, a small shelf/cupboard or even a decorative basket. I repurposed a magazine holder to keep my yoga mats and straps all in one place and I actually like the way it looks with everything tucked away in a corner.

• Step 5: Decorate the space. Lastly, make it a place where you want to spend time in. This area should inspire you to get on the mat, even on those days you’d rather be scrolling through IG under the covers. There are many things you can add to your yoga space to make it more calming and inviting; plants, a beautiful tapestry, incense or crystals. Or it might mean no extra objects at all — a sparse, minimalist space might be more your style.

And finally… you get to use the space! Practice yoga, meditate, read, make art, use the time spent here to connect deeply with yourself.

Do you practice yoga at home? If so, what are your tips for creating a peaceful and inspiring yoga space?

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How To Choose The Right Yoga Props - Tips and Recommendations

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If you’re new to yoga, figuring out what specific props to purchase might seem tricky or a little overwhelming. That’s why I’ve created this blog post — to help narrow down options and give you some tips! You might be thinking, why do I need yoga props anyway? Props are useful for every practitioner at all skill levels. They make postures more easily accessible and can add a whole new dimension to your yoga practice.

I’d recommend sticking with the basics before investing in anything expensive. Also, be sure to check around your house for items you can use as dupes! For example, you can substitute a yoga strap for a belt or scarf, some hardcover books for blocks, a pillow for a bolster, etc.

When looking for props, you should consider a few different factors: your personal needs, especially in regards to the type of yoga you practice and physical aspects of the props like size, material, texture and thickness. In this article we’ll cover what to look for in choosing yoga mats, blocks and straps. Keep reading to learn more!

Mats

There are some who would argue that you don’t need any props to practice yoga — not even a yoga mat —simply your body and breath will do. To a certain extent, this is true. Yoga props aren’t a necessity for a fulfilling practice. I personally love stretching barefoot on grass outdoors. But there are still a few reasons why I choose to use a yoga mat: it’s more hygienic, allows for better grip and stability, provides some cushion and comfort for your joints and often times, yoga mats can be extremely helpful for alignment.

Choosing a yoga mat doesn’t have to be hard! Here are my top tips:

Tip 1: Consider the type of yoga you will be practicing.

Vinyasa or flow yoga classes incorporate more movement, so you’ll need a mat with more traction or grip to keep your body feeling stable and well supported while you practice. For yin or restorative yoga, however, you’ll primarily be sitting on the ground, so grip is less important. Instead, opt for a soft, cushy mat. Hot yoga, Bikram, or Power yoga classes are typically performed in a heated room. If you’re doing these type of practices you will want to choose a mat specifically designed to keep you from slipping when sweat gets on your mat. It might help to do some more research on your own about different styles of yoga and what mat works best with each one.

Tip 2: Consider where you’re practicing yoga.

If you intend to practice at home then you don’t necessarily need to worry about purchasing a lightweight mat you can transport easily. However, if you decide to take yoga classes at a studio or outside of your home, it might be smart to purchase a mat you can carry around easily. You might also want to look into a lighter weight mat if you travel a lot or do yoga when on the road. Keep in mind that you will sacrifice some cushioning with a travel mat. Consider investing in a second yoga mat that you can bring on trips or even practice outdoors.

I like these Travel Mats from Liforme.

Tip 3: Consider material and texture.

• Be cautious of PVC mats. Polyvinyl Chloride, otherwise known as vinyl, is one of the most commonly used materials to make yoga mats. However, some studies indicate it may be a carcinogen and it’s also difficult to recycle. So if you’re a health-conscious person, you may want to avoid a PVC mat.

• Newer, more eco-friendly options include natural and recycled rubber, jute and organic or natural cotton (which means the fabric isn’t treated with synthetic finishes during manufacturing.)

• Choose the appropriate thickness. A thicker mat can be more comfortable for seated poses, but you’ll want a thinner mat for standing poses and especially for balancing poses. A standard yoga mat is about 1/8 inch thick, while the thickest are about 1/4 inch.

• Choose the appropriate stickiness. A sticky yoga mat keeps you from sliding and helps you maintain alignment as you move from one pose to another. Non-slip mats, are designed to with extra grip and stick which might come in handy if you’re doing a rigorous form of yoga.

My personal favorite mats to practice on, and the ones I always recommend are the Liforme mats. They are PVC free, biodegradable, super grippy, sweat-proof and have engraved alignments to help you with your form in postures.

You can shop them by clicking here.

Use code ‘JESSICARICHBURG’ for a 10% discount on all of their online products! You can thank me later ;)

Blocks

No matter what type of yoga you do or where you practice, yoga blocks are among the most versatile pieces of yoga equipment you can use. Yoga blocks help us maintain anatomical integrity in the postures and they can help advance your practice whether you’re a beginner or seasoned practitioner. Placing your hand on a block in standing postures such as Parsvakonasana (Side Angle) can make the difference between a pose that feels strained and uncomfortable, and a pose that feels free and graceful.

If yoga is about steadying the mind and body, then breathing freely and feeling a sense of ease in the postures is essential to practice. Here are my top tips for choosing a yoga block:

Tip 1: Consider the material and price.

Originally yoga blocks were made of wood, but now blocks also come in both cork and foam. Let’s explore the pros and cons of all three:

• Wooden yoga blocks, like these from Wooden Life, are often made of bamboo and are the most durable and expensive option. Wooden blocks are comparatively hard and heavy (they usually weigh between 1.5-2.5 pounds) but are very sturdy, more aesthetically pleasing and will last forever. The downsides to wooden blocks are that they’re expensive (starting around $18), can get slippery due to sweat and they’re not ideal for travel. Wood blocks are ideal for those who prefer natural products and will use them mostly for balance.

• Cork yoga blocks can be more eco-friendly than wooden ones (depending on how the wood and cork is harvested) and cork blocks are softer and usually weigh less than wood (between 1-2 pounds.) They’re also a little less expensive (starting around $15 each). The downside to cork blocks is that they absorb sweat easily which may cause the edges and corners to break down slightly. I personally like these cork blocks from Manduka and can confidently say they have helped transformed my practice!

• Foam yoga blocks are the most common type and are less expensive than cork and wood (starting around $8 each.) They are more lightweight (weighing between 3-12 ounces) making them ideal to travel with and are very soft. The downsides to foam blocks are that foam can get dirty and wear easily, and they aren’t as eco-friendly as wood or cork. At times, they can also feel flimsy or less stable when used for support, so I suggest looking into high density foam blocks like these from REEHUT.

Wooden Block

Cork Block

Lightweight Foam

High Density Foam

Tip 2: Consider purchasing more than one yoga block.

Often you will only need one yoga block, but there’s a good chance that you’d regret not buying two. There are a few advantages of purchasing two blocks at once. First being that you will have a matching set and won’t need to remember the size, brand and color later on. Second, you may often find that having a block in each hand or stacked blocks will offer more support which will lead to a wider range of poses you can attempt during your practice. It’s easy to find a set of two and often it isn’t much more expensive than just buying one! The standard size yoga block is 4 inches x 6 inches x 9 inches, though other sizes are also available.

Straps

Yoga straps can also be used to enhance and deepen your yoga practice. Often straps are used as an extension of the arm to help with twisting and stretching postures. In theory, all yoga straps are somewhat similar to each other, but there are subtle differences that you should take into account before making a purchase.

Tip 1: Consider size and material.

• The length of the yoga strap is the first thing to look into. Since you will mostly be using the prop in a loop, you need to ensure that you have enough strap length to hold onto it comfortably. The most common yoga strap sizes are 6 and 8 ft long. However, taller practitioners can benefit more from a longer size such as 10ft. Check out these yoga straps from REEHUT which come in all 3 sizes!

• Most straps are made with cotton which provides a good grip and allows for easy cleaning, but straps made from other natural materials are great as well. Ultimately, it comes down to personal preference.

Tip 2: Consider closure and design.

• Buckles. Yoga straps with a buckle will give you the most options during your yoga practice. You can create a loop with the strap and regulate its width to match your posture and flexibility.

• Loops. Yoga straps with loops are generally less fussy to use compared to those with a buckle. This Infinity strap, for example, allows a smooth transition between your postures without the need to adjust the strap for every movement. A strap with a sliding loop design like this one from Clever Yoga can easily be used as both a strap and a yoga mat carrier if you want to avoid additional expenses.

Buckle Strap

Infinity Strap

Clever Strap

Organic Cotton Strap

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Other helpful props to consider and research on your own:

Blanket

Eye Pillow

Meditation Cushion

Wheel

Bolster

Yoga is More Than Asana: What I Learned From Chasing Postures

There might become a time in your yoga practice when you find yourself thinking, “now what?” It’s that moment when you realize the physical practice is just one small aspect. That’s what happened to me over a year ago, when I discovered there is a true depth to this ancient practice and that I had only started to scratch the surface.

I was introduced to yoga the way most people are today — through the physical practice, or asana as it's called in Sanskrit. When I first started practicing yoga at home, I was immediately drawn to the technical exploration of the postures. I would research each one and figure out which muscles I needed to stretch and strengthen. I loved the physical challenge. Right away I started documenting my physical progress by taking videos and photos during my home practice. I used Instagram as a way to track my journey, stay inspired and connect with the yoga community online. At the time, I remember thinking that the best yogis were the ones who could master all the yoga postures. And for awhile, that's what I aspired to be. I thought in order to be a great practitioner I had to be able to get into full splits or be able to effortlessly balance on my hands. I wanted a big, "advanced" practice, which was how I fell into the chase of yoga postures…

At some point in our lives, I think we can all say that we’ve been trapped in this mindset where we believe "I’ll be happier once I have (more money / that dream job / fancier clothes / a partner / my own house / a car, etc…)" In my case, and perhaps it's yours as well, it was the next yoga pose. I thought it would not only bring me happiness, but validation and success. “Once I’m able to do a handstand, more people will respect and admire me, I’ll feel fulfilled and I’ll be a better yoga teacher.” Spoiler alert: doesn’t happen.

Instead, what I discovered was that this way of thinking is flawed and can even be dangerous. It makes our current emotional state constantly dependent on an object or some series of events that hasn't happened yet (or might not happen at all). It can be detrimental to our self-esteem because we’re determining our own self-worth on what we do or do not have. Ultimately, we’re allowing external objects or situations to define us as human beings. It's essential for us to become aware of these thoughts because they shape our perception of ourselves and our place in the world. Our thoughts become our reality.

As my physical practice grew over the years, I began to recognize my thought patterns and observe them more closely. I slowly started to realize that my old belief system had failed; mastering yoga postures didn’t necessarily make me a better, or even more enlightened person.

It's not to say that the postures aren't an important part of the yoga experience, they definitely are! But yoga is about what the postures teach you — compassion, patience, cultivating self-awareness. And maybe along the way of achieving Dhanurasana you learn something deeper than how to backbend — how to be in an uncomfortable situation and still be able to breathe and find some ease in your body, mind and spirit.

What I learned, and now advise others to do: practice the poses, but stay mindful of what they are there to show you. Through the asana we practice being present, and aware, and doing things consciously, instead of mindlessly, numbly and distractedly. A yoga practice is a good direct and expedient way to really meet yourself. Use the asana as an effective tool to explore and connect with yourself. Being unable to do a certain pose does not mean you are not good at yoga or that you are not as good as someone else who can do it. The success in yoga is not measured by how many advanced postures you can do. The poses themselves are never the end goal. It is not about being flexible or "good" at asana (which, by the way, is only one of the eight limbs of yoga). It is truly about what you learn along the journey. 

Now I'm reminded of this whenever I feel the desire to "master" a pose again. I come back to the reason why I practice yoga — because it makes me want to be a better person and live a more honest, peaceful life. Attaining a certain pose doesn't necessarily guarantee that. 

Here are important questions to ask yourself the next time you feel the need to chase a yoga posture (or anything in life):

Why do you want to achieve this posture? Be honest. What are you hoping this posture will bring you? (Physically, mentally, emotionally)

I truly believe that our practices on the mat are a direct correlation to our lives off the mat. I came to realize that I was constantly chasing postures because I was seeking other things in my life — happiness, validation, success. After a while I was only left feeling imbalanced and burnt out which forced me to take a step back. I spent a lot of time self-reflecting and meditating. I still practiced yoga, but much less asana. I took a six month break from Instagram (best decision ever) and I even completed my 200-hour yoga teacher training, which really allowed me to do some in depth soul searching. Through this process I was able to come to terms with my past and my present… 

Growing up, I struggled with perfectionism and feelings of never being good enough. I realized it’s because we're taught from an early age that what we do and what we own are the sole components for measuring whether we are "successful". So, we measure our success and that of others though this limited vantage point. Once I was able to recognize where my yearning for mastering yoga postures stemmed from, I was able to become more aware of my thoughts and actions. Changing false beliefs can be difficult, because often they develop from stories we’ve been telling and repeating to ourselves for years. It becomes a belief that is deeply rooted within us and is consistently ingrained by society’s standards. To break free from these limiting self-beliefs we must be willing to ask ourselves the challenging questions that requires deeper exploration and soul work.

The yoga practice is a lifelong voyage of self-discovery — one that occurs off and on the mat. A true yogi is someone who can take what they've learned in practice and apply it to the real world. It’s not so much about whether or not you can put your leg behind your head, balance on your hands or perform a backbend. It's about choosing to be a better person moment to moment.

Ultimately, yoga as a tool or technique is a physical practice with a spiritual intention. Everything we do physically has a deeper, spiritual lesson. We can use the physical practice to learn about ourselves and to make peace with ourselves; to open up a channel into the divine, into grace; and in that space of grace there is healing and freedom.

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7 Reasons Why You Should Go On A Yoga Retreat

Want to travel to some of the world’s most stunning locations around the world, guided by inspiring teachers, surrounded by a positive like-minded community while enjoying daily wholesome foods and yoga? A yoga retreat can give you all these things — and it can be a magical, transformative experience. It’s one of the best ways to self-nourish and gain perspective on life through intentional ‘time-out’.

A retreat is defined as ‘withdrawal to a quiet or secluded place’ and any integrated retreat will offer you the space to dive deeper into yourself through daily Svadhyaya (spiritual practice of self-inquiry), nature and community.

Whether you’re looking to get away on a local weekend retreat or a ten-day global adventure, here are 7 reasons to consider going on a yoga retreat:

1. Connect with other like-minded People.

   During a retreat there is a power in the intimacy that is created with oneself, but most importantly there is a greater sense of connection and harmony felt as you share this experience with others. Everyone is encouraged to welcome one another from a place of authenticity. There are fewer ‘masks’ worn because you only know one another from a neutral and supportive space, not as the ‘busy, stressed out employee, student or parent’. You drop into a space of community that helps to guide you past your personal perspectives, struggles and ego and invites you to become more open-minded and compassionate.

2. Experience ambiance and a healing atmosphere…

   in the accommodations and retreat center and access to nature. Most retreat centers are built or created on beautiful or sacred land, often in nature — near rivers, lakes or beaches. Yoga alone is empowering, but in a sacred setting your practice becomes amplified.

3. Open your mind and focus on yourself.

   When you physically travel to new locations (even if its only hours away!) you have the ability to create more space in your mind and let go of your daily ‘identity’ and duties (parent roles, student responsibilities, work life and survival tasks of cooking, cleaning, errands, etc.) — this gives you an opportunity to intentionally focus on yourself with far less distractions.

4. Eat healthy, nutritious and local foods.

   The food offering on a retreat normally consists of delicious, hearty options. The meals often include organic, locally sourced ingredients to keep an eye on your health. And if you’re traveling overseas, you can use a yoga retreat as an opportunity to experience unique food. Many countries around the world are renowned for their cuisine. At home, we often have to cook our own food, but on retreats we don’t have to worry about anything other than eating what’s being served!

5. Pleasant mix of inner discovery and outer exploration.

   Along with tools and practices for self-inquiry you will have ample time for rest, play and adventure. While each retreat differs in teachings or theme, each one is designed to aid you through healthy routine in a supportive atmosphere — imagine 8 hour of deep sleep, healthy wholesome meals, fresh air and sunshine, along with daily movement/contemplation.

6. Become inspired.

   Depending on your desire and receptivity throughout the experience, a retreat can be an awakening to unhealthy habits or addictions, and can be the exact inspiration and kickstart needed to shine light on more positive habits we can incorporate in our daily lives back at home.

7. An opportunity to have fun, relax and create new memories.

   Again, at home we tend to fall into serious routines. We get stuck in the day-to-day habits and roles that might feel confining and hold us back. Going on a retreat is the perfect opportunity to be curious and playful with life. You will remember the light and beauty that is always present in yourself, others and that which is all around.

   A yoga retreat is truly an opportunity to practice your daily living yoga — on and off the mat. It brings purification, clarity, balance, rejuvenation and inspiration into your many layers — physically, mentally, emotionally and spiritually!

Are you ready for a soulful retreat immersion? Find out more information below.

Upcoming retreats

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Yoga at Home vs. Yoga at a Studio

Should I practice yoga at home or at a studio?

It’s a common question most yogis have to face, especially those who are new and thinking of trying yoga for the first time.

I personally started my yoga practice at home, although I’ve been fortunate enough to have the experience of practicing at a studio as well. Over the past few years I’ve had the chance to explore the benefits of both so I thought I’d share my insights on each one!

Studio Classes

Benefits:

• Guidance and support from a teacher — there’s really no substitute for a live teacher improving your alignment and technique. This is especially important for new yogis. Often when we’re in a pose, even if it feels perfectly fine, something may not be in the correct alignment. Hands-on adjustments from a teacher can be beneficial for you to physically feel in your body how a certain pose is supposed to be aligned. This can also provide you with a sense of comfort knowing you’re practicing safely. And sometimes it just feels nice to have a teacher gently assist you deeper into a pose. When you’re practicing yoga in-person with a teacher, whether privately or with a class, there’s a direct exchange of energy, something that can’t really be replaced.

• Community — Kula is a Sanskrit word that translates to “community” or “tribe”. Yoga is all about unity, coming together and receiving + sharing love. There’s nothing better than showing up to the studio after a long day and seeing familiar, smiling faces. Being able to come to a space with like-minded people to breathe and connect with is truly a unique experience. Your yoga studio will quickly feel like a second home, where the people there become your kula.

• Inspiration — this can easily tie in with community, but one of the reasons I love practicing at a studio is all the inspiration that comes from different teachers and other practitioners. In every class, there’s always something new that can be learned, for example, maybe it’s a different way of approaching a pose, or maybe it’s a breathing technique. Very often, yoga teachers will also have specific themes or lessons that may resonate with you or inspire you. Their guidance and personal experience can help you dive deeper into your own practice. I love being able to take something I learned from a previous class and incorporating it into my home practice.

• Being able to let go — Practicing with a great teacher is truly a gift because it allows us to get out of our own heads and slow down from the constant thinking, questioning and guessing where we should go next. This can be really important for those who struggle with anxiety or feel the need to always be in control. Isvara Pranidhana — means to "surrender" and is the last Niyama of Patanjali's Yoga Sutras. It's an essential part of the yoga practice. Having the ability to let go and allow yourself to be guided through each movement in class can be very therapeutic and beneficial.

Disadvantages:

• Pricing — Unless you can find a community studio in your area (a group that offers free or low cost classes) buying a membership to a yoga studio can be expensive. (Studio packages/memberships tend to cost around $100-$200 per month)

• Traveling to and from the studio can be time-consuming and stressful — it might be difficult to add in a yoga class to your schedule if you already have a busy lifestyle. Long commutes or having to deal with traffic can also be inconvenient and stressful if you have to rush to make it to class on time.

• Might not be ideal for those who need individualized attention (beginners, people with injuries, etc.) — depending on the size of the class, you might not be corrected or adjusted by the teacher when necessary. It’s always a good idea to let the teacher know beforehand if you’re new or have any injuries, that way he or she can help you if you need it.

• It can be hard to find the right fit — There are numerous yoga studios and classes in most areas nowadays, especially if you live in a large or populated city, chances are there’s a studio near you. There are also countless teachers in each studio. You’ll find that not every class or teacher will be the right fit for you. It can be discouraging to take classes and find that you don’t vibe well with their specific type of teaching. It may take some time and exploring to find the perfect style and teacher for you.

Takeaway: Practicing classes at a studio cultivates a sense of community and belonging, and it’s a safe way to build your practice by receiving guidance and support from trained teachers. Yet, it may be too expensive or time-consuming having to attend classes.

Home Practice

Benefits:

• The focus is on you — you’re able to personalize your practice depending on the day and how you’re feeling. You can learn how to listen to what your body needs and move at your own pace. Over time, you develop intuition about what sequences or kinds of yoga poses you want and need to do. This is the essence of yoga, an inward process (pratyahara — withdrawal of the senses) you begin to become aware of your own innate wisdom through taking the time to tune into your body.

• Convenience — No set class time or having to worry about traveling and making it to the studio on time. You can practice at any time of day or night, depending on your schedule. This allows for more flexibility and gives you complete control over your practice. Sometimes 20 minutes of yoga at home is more beneficial than having to prepare to go out, drive, park and pay to practice for an hour at a studio.

• Free or more cost effective — even if you subscribe to classes online, it’s usually insanely cheaper than buying a membership to a studio. You can find so many free/low cost videos and classes online to help you get started with your home practice. All you have to do is research!

• Variety — practicing at home, especially online, gives you access to a huge number of yoga videos and resources. It won’t be the same routines over and over again. You can practice with teachers from all over the world and really get to branch out and explore different styles of yoga. Some websites even offer more than just yoga — some include meditations, breath work, instructional videos and more.

Disadvantages:

• May become distracted/unmotivated without a class structure — if you’re someone who gets easily distracted or struggles with self-motivation, dedicating yourself to a home practice might be difficult. You may find your mind more likely to wander without specific direction from a teacher.

• No support or guidance from a teacher — if you’re practicing on your own, without instructional videos or guidance from another source, you could be missing out on valuable lessons. If you’re completely new to yoga, you may not know if you’re doing a pose correctly. This could cause you to develop poor habits or misalignments, which could inhibit your practice or even lead to injury.

• Lack of community — a home practice may not be for you if a sense of community is extremely important. However, there are ways to build an online community. Some virtual resources will have private groups you can join specifically for people who practice yoga at home. For example, if you decide to join an online yoga membership, chances are there’s a private Facebook group or website forum where people come together to chat, ask questions and connect. Although, it’s still different than taking a group class or having those in-person relationships.

• Overwhelming — having access to a huge variety of online yoga videos might make it hard to narrow it down. Especially for someone who is new and unsure of where to start, this could lead to procrastination.

Takeaway: Ultimately having a home practice can save you time, money and energy. Yet, it may not be for those who want a sense of in-person community and you’ll need the self-discipline and dedication to stick with it.

I personally believe practicing yoga at both a studio and a home are essential for growth and can help you advance your learning. But at the end of the day, any kind of yoga is good yoga; it doesn’t really matter how you end up on the mat, as long as you find time to practice. It’s important to explore different options, see what works best for you and find the right balance.

Still not sure whether to start your yoga practice at home or at a studio? Take this mini quiz below to help you decide!

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How to Stop Comparing Yourself to Others in Yoga Class

When I first started to regularly attend yoga classes at a studio, I couldn’t keep my eyes from wandering around the room. I tried not to look around, but I couldn’t help but admire the girl over there who could slide into full splits with a smile on her face. Or, the woman who could press up into a handstand, but look so light and carefree while doing it.

I wondered how they made it look so easy, and why I wasn’t able to achieve these things. Often times, putting myself down without any good reason at all.

After practicing yoga at home by myself for months, practicing in a room full of people was challenging. While I loved the sense of community and the unifying energy that was created during each class, internally, I was struggling with a battle amongst my ego.

Then one day before class, a teacher led us through a guided meditation focused on the first yama: ahimsa, which means “non-violence” or “ non-injury.” This was my first introduction to Patanjali’s 8 Limbs of Yoga. The teacher asked us one simple question: Do your thoughts serve your highest good, or are they negative and self-defeating?

It was this “ah-ha” moment that changed my entire perspective.

“VIOLENCE DISGUISES ITSELF WELL; IT MANIFESTS IN WORDS, ACTIONS AND EVEN INNER THOUGHTS.”

— gaia

Comparison isn’t a healthy habit to have. Over time it can have a negative impact on your self-esteem and even start to affect your mental wellbeing.

What I learned during my practice was that every time I got stuck in the comparison trap, it usually stemmed from a deeply engrained insecurity. My insecurities were bred from my own self-judgment and in order to be free from this I would need to practice compassion and start being more aware of my inner dialogue.

Below are 7 mindfulness techniques I use to honor myself and practice self-kindness. If you are often distracted by comparative thoughts during yoga class, give these techniques a try!

1.    Maintain a Gazing Point.

In Ashtanga yoga, it’s called Drishti, and it’s applied to every single pose. There are 9 main Drishtis. For example, in Downward Facing Dog, you’ll gaze at your navel center. In Trikonasana, or Triangle Pose, you’ll gaze at your thumb. Having a single focus point helps to detract our attention away from others and bring greater awareness into our asana practice.

2.    Set an Intention.

This is best done at the beginning of your practice. An example could be, “I will give my focus to my breath throughout the practice” or “I will nurture myself with kind, loving thoughts.” You could even come up with a mantra or positive affirmation such as “I am peaceful” or “I am enough.” On days I find myself feeling easily distracted, I like to simply repeat the word “centered.” Setting an intention can be broad and rather general, or it can be very specific. When you notice your mind beginning to stray, return to your pose by reciting your intention in your head.

3.    Use Mudras.

Mudras are a simple yet effective way to cultivate a particular attitude and facilitate positive change. A common mudra you might perform in class is Anjali Mudra. This is done from standing or seated, often pausing with the hands at heart center to connect with the moment and ourselves; it’s an opportunity for quiet reflection. By practicing this mudra you can increase focus, mindfulness and inner awareness.

4.    Focus on your breath.

During yoga, movements within poses are often paired with the breath. For example, as we inhale we are usually finding space in our body; we exhale as we settle into the pose. One thing I like to do during practice is visualizing breath. As you inhale, envision air traveling into your nose, through your entire body and back out again. Imagine it traveling through all your muscles, all the way to your toes and fingers, before it comes back out again during your exhale. Focusing on your breath is a great way to clear your mind and focus on the present moment.

5.    Listen to your body.

The next time you catch yourself focusing too much on the external practice, shift your awareness internally. Replace the attention from how you look on the outside, to how you feel on the inside. How does the pose currently feel in your body? Is it helping you relax a tight muscle or is it putting too much pressure on a weak area? Is the pose creating too much tension or is the challenge just right? If you feel pain in your body or your breath becomes too shallow, it’s time to take a step back. Come back to the breath, come back into the body and listen.

6.    Let go of expectations.

Every day that we step onto the mat is an opportunity to do so with a clean slate and fresh perspective. Always try to approach your practice as if it’s the first time. Let go of past experiences. Know that every practice will be different. Every pose will be different. Some days you may be able to touch your toes and other days you won’t. Allow this to just be. No judgments or thoughts of what your practice should look or feel like it. Allow yourself the moment of peace to be just the way you are.

7.    Cultivate gratitude.

One of the most beautiful parts of this yoga practice is that we each are on our own unique journey. There isn’t a right or wrong path. Make peace with where you are and honor how far you have come. Be grateful for your yoga practice, for your body and for yourself. If you commit yourself to being deeply grateful for what’s good in your life, and remind yourself of it daily, you’ll be far less vulnerable to comparison.

I hope these tips serve you well. If you have any other techniques that you practice to help avoid comparison, please do share!

Namaste.

How to Start a Yoga Practice

For the beginner, starting a yoga practice can feel overwhelming. Especially with the unlimited amount of information available, it can be tricky trying to figure out where and how to begin.

One of the most common questions I receive across all social media platforms is, “How do I start yoga?”

In this post I will be giving you a few options, plus tips that I learned when I first started my yoga practice, with the hope that it inspires and motivates you to start your own.

It can be daunting learning anything new, but sometimes all it takes is a little courage to take the first step…

1.     Learn Yoga In-Person

• If you have the opportunity and it’s financially available to you, I would recommend starting at a yoga studio and taking a beginners class. Nothing beats learning from a teacher in-person who you connect with. Most studios will offer discounts to first time visitors, such as a 1-Week Unlimited Pass for $20. (If you’re currently in school, check to see if they give discounts to students!)

• If attending a studio isn’t feasible, another option could be finding free community yoga classes. A quick Google search can provide you with information on free/low cost local yoga classes. Meetup is an excellent app that allows you to explore and discover different types of groups in your area. I’ve used this app myself to find free yoga groups in my area! It’s a great way to connect with your community and meet new people who share your interests. (Most groups are free, although some group organizers may charge a small membership fee.)

• Donation-based Classes are another affordable way to start yoga. There isn't a membership to join or class fee that you're required to pay, however there usually is a suggested donation amount. You can check your local yoga studio schdueles for donation classes.

• If a typical class setting sounds overwhelming for your first time, receiving private 1-on-1 yoga instruction might be more ideal for you. There really is no better way to learn yoga than in a private, personalized setting. Every body has anatomical differences specific to each individual. Within a group setting, it’s nearly impossible to address each specific anatomical difference. In a private setting you’re able to address your specific needs, goals and concerns. Your instructor can break down each posture step by step and personally show you how to safely access it, which can help improve your form immediately, making it easier and quicker for you to start practicing yoga on your own.

OR....

2.     Learn Yoga AT HOME/Online

• Thankfully, the internet has gifted us with a plethora of useful information, all available within our fingertips. Learning about yoga in the comfort of our homes has never been easier than it is today. There are plenty of amazing videos on YouTube as well as online platforms and websites such as YogaDownload, Gaia, OmStars, YogaGlo, etc. that brings us highly experienced practitioners with diverse teaching styles.

• If you own a smartphone or ipad, another valuable source for learning yoga can be through apps. Here are a few I recommend:

Yoga Studio: Mind & Body.  This was an app I personally used when I first started to learn yoga. It’s great because it has over 100+ videos, meditations and classes for you to try and you can even customize or create your own classes pose by pose. There are classes ranging from 5 to 60 minutes long and it’s suitable for all levels: beginner, intermediate and advanced, so you could continue to use it as you progress. They offer a free trial with the selection of a subscription option – Weekly, Monthly, Quarterly, or Annual plans. (Gaiam recently just bought this app, so it has changed since I used it.)

Simply Yoga – Fitness Trainer. This app contains a 20, 40 and 60 minute yoga routine that steps you through each pose. It’s great for both men and women. There is a free version for level one practitioners and a full version for level two practitioners.

Other great apps to consider:

Asana Rebel – Yoga and Fitness, Daily Yoga – Workout and Fitness, Down Dog, YogaGlo – Yoga and Meditation

• If you find a teacher you like online, see if they teach private 1-on-1 classes online. Some teachers will offer Skype sessions to make yoga accessible to everyone no matter where you live.

3.     Explore Different Styles of Yoga

Yoga isn’t necessarily a ‘one-size-fits-all’ practice. Different types of yoga might be best for different types of people. If you’re just starting yoga and trying to figure out what style best suits you, don’t let the array of options scare you away. You don’t have to necessarily pick one style right away — incorporating a variety of styles into your regular practice can actually help you stay balanced. Try a few different studios or online classes, teachers and styles. Then stick with the one that resonates with you and be dedicated to the practice. 

Here are some tips for beginners to keep in mind...

• Yoga isn’t about athleticism or flexibility. Know that you do not have to be able to stand on your head or do full splits to be worthy of practicing yoga. Strength, balance and flexibility are a result of practicing yoga — not a prerequisite.

• Work with your body, not against it. Don’t push your body to do things it doesn’t want to do. Nearly every yoga pose comes with a variation or modification. This is why we use yoga props such as blocks or straps- because they help to meet us where we are and safely explore deepening our practice. All students can benefit from props, regardless of their experience, body shape or physical ability.

• Over time you will learn to listen to your body and honor it. This is important. During your practice and after each pose, pay close attention to how your body reacts. Rest when your body says rest. Try harder when you have the energy. Your body will naturally begin to tell you where it is holding tension and you’ll learn how to release it through different poses.

• Remember yoga is NOT a competition. It isn’t a race either. The beautiful part about yoga is that we are all on our own unique journey but on the same path together. Everyone will be at different places and everyone’s body is different. Just because the person next to you can hold a handstand for a little, doesn’t mean their practice is “better” than yours. Don’t fall into the comparison trap. Try to focus on why you’re practicing yoga and what you want out of it. Allow others to be a positive influence but not something you compare yourself to.

• The more you do yoga, the more you realize there is no such thing as advanced yoga. There is always something new to learn. The measure of “success” in yoga does not come from the external workings but the internal workings. This will set you free from the need to ever achieve any pose.

• There’s no need to limit your practice to studio classes only. Cultivate a home practice in addition to studio time. You will learn more and start to progress towards you goals more quickly.

• Learn about yoga philosophy and the Eight Limb Path. Yoga is more than asana (the physical practice). You will quickly discover that yoga goes beyond what occurs on the mat.

• Practice and all is coming. One of the most important things to remember when starting anything for the first time is to stick with your practice and stay consistent.

• Have an open mind. One of my teachers use to always say, “Try to be child-like in your practice — stay curious and playful.”

• Have fun! Don’t take yourself too seriously and don't let fear stop you from achieving something great. Yoga will lead you on an amazing path of self-discovery, all you have to do is start.

I hope this post has provided you with some new insight or knowledge on how to begin your yoga journey. If you have any questions, please feel free to reach out!

Namaste,

Jess

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