Vanilla Chai Breakfast Smoothie Bowl

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ingredients:

• 1-2 bananas

• 1 cup frozen fruit (I used strawberries)

• 2 pitted dates

• 1 cup non-dairy milk (I like this brand of almond milk.)

• 2 tablespoons nut butter

• 1 serving Vanilla Chai Protein Powder

• Sliced fruit, granola, seeds or nuts, and/or cinnamon for topping, optional.

Instructions:

1. Add the non-dairy milk, banana, frozen fruit, dates, nut butter and protein powder in a high speed blender (like a Vitamix) and blend until smooth and creamy.

2. Divide the smoothie between two bowls.

3. Top with sliced banana, granola, seeds, and/or cinnamon, if desired.

4. Enjoy!

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notes:

You can use Medjool dates or Deglet Noor as long as they are soft (rather than super dried out). The number of dates you use will depend on the sweetness of your protein powder and personal preference.

Nut-free? Easy. Try using a non-dairy milk like rice or oat milk. Instead of nut butter, use a seed butter.

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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Winter Vegetable Grain Bowl

with currant Walnut Relish & Dill Tahini

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Servings: 2

Cook Time: 30 minutes

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Tools:

• Small saucepan with lid

• Baking sheet

• Small skillet

Ingredients:

• 3/4 cup black quinoa

• 1 sweet potato

• 6 oz Brussels sprout

• 1 lemon

• 0.5 oz fresh dill

• 3 tbsp tahini

• 2 tsp agave

• 3 tbsp walnuts

• 1 celery stalk

• 2 tbsp dried currants

** Add extra veggies for increased flavor - I topped with cooked chickpeas & avocado slices. :)

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Instructions:

1. Cook the quinoa

Preheat the oven to 425°F. Add the black quinoa, 1¼ cups water, and a pinch of salt to a small saucepan and bring to a boil. Cover, reduce heat to low, and cook until the water is absorbed and the grains are tender, about 18 to 20 minutes.

2. Roast the vegetables

Chop the sweet potato into 1 inch pieces. Trim and halve the Brussels sprouts. Transfer both to a baking sheet, toss with 2 tbsp olive oil and season with salt and pepper. Roast until vegetables are crispy in places, 18 to 22 minutes.

3. prepare the dill

Halve the lemon. Pick the dill fronds from the stem and finely chop. Combine just the juice from the lemon, chopped dill, tahini, agave, and 3 tbsp warm water in a medium bowl. Whisk the dill tahini until smooth and season with salt.

4. mix the relish

Place the walnuts in a small skillet over medium heat. Cook until fragrant and toasted, about 3 to 4 minutes. Pick any leaves off of the celery and add the leaves to a new medium bowl. Finely chop ¼ cup of the celery stalk and add to the bowl along with the toasted walnuts, currants, 1 tsp olive oil, and a pinch of salt. Stir currant walnut relish.

5. Serve

Divide the black quinoa between large, shallow bowls. Top with roasted vegetables and currant walnut relish. Drizzle with dill tahini. Enjoy!

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3 Tips to Help Set + Keep Healthy Boundaries

One of my goals for this new year is to create and set healthy boundaries (in my work, personal life and relationships). After sharing this on my Instagram story, I got a lot of feedback from people stating that they were working on the same thing as well! This inspired me to share a few things I’ve learned about boundaries so far…

First let’s cover the basics: what is a boundary? A boundary is a physical or metaphorical line between ourselves and others. Setting a boundary means requiring better treatment by others and not allowing someone else to run us over (or allow ourselves to become a ‘doormat’).

One thing I’ve learned recently is that setting boundaries can be hard, especially if you relate to being a people-pleaser or someone who tends to avoid confrontation. But it’s important for our mental health and overall wellbeing; boundaries allow us to separate our physical space, feelings, needs and responsibilities from others. In turn this helps to boost self-esteem, reduce burnout, increase productivity and create more fulfillment in our lives.

So… if setting boundaries are so helpful, why are they so damn hard to keep?!

One word: fear.

Studies show that women, in general, tend to struggle more with setting healthy boundaries. Often because there is a fear of rejection or fear of being unloved if a boundary is set, which feels like it could threaten closeness. In order to avoid jeopardizing that closeness, many of us will sacrifice our feelings, needs and wishes. We might be scared that the other person will be hurt or mad. We’re scared that they won’t like us or we’re scared that the relationship will end.

But actually, what's even scarier is being in unhealthy relationships or tolerating behavior that feels hurtful. When we don’t have boundaries, we invite mistreatment. When we set healthy boundaries it’s an act of self-love and self-respect. We’re being real, authentic and courageous by establishing clear and respectful guidelines.

Here are my top 3 tips for getting your boundaries set straight:

1. Know your limits. Clealy define what your intellectual, emotional, physical and spiritual boundaries are with friends, family members, strangers, co-workers, romantic partners, etc. It really helps to write this down that way you have something to look at and refer back to. Next, examine past experiences where you felt discomfort, anger, resentment or frustration with someone. It may have been because your limits had been crossed. If this same situation were to occur again what would you do or say differently? Evaluate your dreams in life - what are your values? What are your goals? Learn to say no to things that don’t support your vision!

2. Be ASSERTIVE. I know this one can be difficult. Being assertive, if that’s not something you are used to, can be scary. So start small with something manageable and build up your assertive skill to larger tasks. When you decide to answer “no” to something or someone, stick with it! Sometimes people will keep pushing you to change your “no” into a “yes” to meet their needs. In this case, you may need to restate your boundary. For example, “I hear that you really need my help; however, I’m not able to meet your request.” Feel free to explain why not or simply leave it at that. For people pleasers, it can be tempting to put other’s needs before our own. But remember: your needs are just as important as those of the people you are trying to please. Your goals, wants and dreams are totally valid and if someone does something that makes you feel threatened or uncomfortable, it might be time to let that person go.

3. Practice, practice, practice. When you first start acting assertively, you may be afraid that others will perceive you as mean or rude. But affirming your boundaries means that you value yourself more than the thoughts and opinions of others. Being assertive doesn’t mean that you’re unkind, it means that you’re being fair and honest, while maintaining your peace and self-respect. Remember to practice self-love. Serve yourself first so that you can better serve others.

Setting and protecting our boundaries takes practice. Confronting someone when they’ve crossed a boundary isn’t easy. It can be intimidating and trigger our insecurities. But if we don’t learn to speak up, we can’t expect anything to change. Plus, speaking up strengthens relationships in the long run because it encourages healthy communication and promotes trust.

I hope these tips are helpful for you. Do you have any advice for setting and keeping boundaries? I’d love to hear your thoughts!

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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Vata Season: 5 Ways To Stay Grounded

Late autumn and winter are known as vata season according to Ayurveda (yoga’s sister science). This means we may feel airy, more scattered than usual, and in need of some help getting grounded.

Below are 5 of my favorite ways to stay well-grounded, balanced and stable in vata season:

1. Practice yoga. Standing and balancing poses like Mountain, Tree and Warrior I or II, and even poses like Child’s and Savasana can help you feel more stable. Don’t forget to get upside down! Gentle inversions like Headstand and Legs Up the Wall can be simultaneously grounding and uplifting and have a calming effect by bringing blood flow to the brain (Downward-Facing Dog is even considered an inversion).

2. Get outside. Connect with nature by going to the beach or taking a hike. Practice earthing, which is the process of connecting your physical body (skin) to the Earth. One of my favorite ways of earthing is taking mindful walks — I leave my phone at home and walk barefoot outside. Simply becoming more consciously aware of your surroundings can help you feel more grounded.

3. Meditate. Helps to calm and still the body and mind. Try bringing your attention to your physical body. With a body check-in, you scan each body part one at a time — observing from head to toe (or vice versa). For grounding purposes, try sitting or laying on the floor when you meditate rather than a chair or bed.

4. Observe your breath. Pranayama (yogic breathing exercises) like Nadi Shodhana (alternate nostril breathing) or Ujjayi breathing are great tools to help bring your awareness into the now. When you’re less in the head space, your thoughts aren’t getting caught in the past or future. It’s how you can develop a strong sense of BE-ing.

5. Eat grounding foods. Grounding foods come from the earth, for example, potatoes, sweet potatoes, carrots and ginger… Avocado, mango, grapes, berries, etc. It’s also important to stick to substantive, oily, nourishing foods that are high in protein and high in fat. Favor the sweet, sour, and salty tastes. In general, try to reduce your consumption of raw vegetables, cold and frozen foods, as well as the bitter, pungent and astringent tastes. For flavoring your foods use warming spices like ginger, nutmeg, garlic, cinnamon. Stick to warm foods and drinks!

What do you do when you feel out-of-sync or “spaced out”? How do you ground yourself? I’d love to hear your thoughts!

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Read more:

Kapha Season: 7 Tips To Stay Balanced

Pitta Season: 7 Tips To Stay Cool During Summer

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Disclaimer: This article was written for educational purposes only and is based on the tradition of Ayurveda. It is not intended to treat, diagnose, prescribe or heal any health condition or to replace standard medical treatment or advice.

15 Self - Care Tips For The Winter Months

If you’re anything like me, the grey skies and cold weather are only enjoyable for so long. By the time winter hits, I start missing the warm sunshine of summer and keeping myself positive and healthy can be a challenge. Although the holiday season for most people is a fun time filled with celebrations and social gatherings with friends and family, for many people, it can be a time filled with sadness, loneliness and anxiety. Especially with the stress of one of the busiest holiday’s of the year. It’s important during these times that we don’t forget to take good care of ourselves.

I’ve created a simple list to keep on hand and add to as I personally experience down times during the winter season. I figured I would share it for those who might be struggling with the same thing. Take what works for you and scratch off the things that don’t. Everyone is different — find what works best for you!

1. Take a vitamin D supplement. Vitamin D is essential for healthy bones and improving brain development and function. The most natural way to get Vitamin D is through the sun, however, in winter this can be difficult. Luckily, it’s easy to pick up a supplement at any local drug or grocery store. Talk to your doctor before taking any supplements; he/she will be able to recommend a dose that will be most effective given your current levels.

2. Exercise. This is something we all pretty much know is beneficial for our health. Getting those endorphins pumping. It’s hard to get moving when you feel down or it’s too cold or rainy to go outside. Find a workout video on YouTube or do sit-ups while watching your favorite TV show. If you live near a yoga studio, try taking a hot yoga class. If you’re stuck inside (or are just too lazy to leave ;)), try a gentle home flow. There are tons of great videos specifically for anxiety and stress on YouTube. Have you practiced the restorative flow I have posted on my channel? I’ll link it below.

3. Meditate. In the winter time, we tend to become more introspective and self-aware, which can definitely be a good thing. But in excess, this can lead to anxiety and overthinking. Sometimes just being still and connecting to your breath can help release the heaviness and negativity that creeps in during this time of year. If you’re new to meditation try a beginner’s guided practice. Or practice a full-body scan with breathing exercises to allow yourself to feel more grounded.

4. Spend time with supportive and caring people. This is a great way to lift your spirits and avoid social isolation. Call up your friends and plan a get-together or spend quality time with family. You’re not alone. There are tons of people who find this time of year to be difficult. Reach out to someone and find a support system. It can be helpful to let the people close to you know and understand what you’re going through so that they can help and support you more effectively.

5. Drink warm tea. One of my favorite things to do in the winter is to wrap myself up in a big blanket, find a good book to read and curl up with a warm cup of tea. It’s so simple yet so relaxing and comforting! I love to unwind in the evening with a caffeine free tea; my favorite is Yogi Tea Kava Stress Relief.

6. Get outside. Weather often makes this difficult during the winter, but find a moment to step outside, even if it’s just for a few minutes — step outside your porch or talk a walk around the block. Fresh air can provide energy and the smells and intake of oxygen will increase the amount of serotonin (the happy hormone) in your brain.

7. Buy some plants. Although a few pretty plants aren’t going to cure someone with winter blues, green plants can definitely make you feel better and reduce stress, especially if paired with full-spectrum lighting. Plants also help to clean the air. They make the atmosphere healthier to breath and the cleaner the oxygen you inhale, the better it is for you — mentally and physically.

A playlist featuring Rusted Root, Michael Jackson, The Temptations, and others

8. Listen to positive, upbeat music. Music is an incredible way of changing your mood. Turn it up and dance it out! Seriously, put on a pair of fuzzy socks and go slide on some hardwood floors. I have a “Feel Good” playlist on spotify that never fails to put me in a good mood. Give it a listen to :).

9. Journal. Writing and journaling are both great ways to get to know yourself better. You can record and keep track of your mood to see if there are any noticeable patterns. Pay attention to the times you tend to feel the most down and make it a habit to do something positive during that time.

10. Make time for yourself. Go get a massage, take a bath, watch Netflix. However, you like to relax or unwind, make sure you find time for yourself and engage in activities you enjoy. It’s important that we put ourselves first so that we can recharge and avoid becoming energetically drained.

11. Create a morning/night routine. As tempting as it might be to sleep in on dark mornings, it’s best to stick with a regular sleep schedule. Get in the habit of waking up and going to bed at the same time each day (even on weekends). Establish a routine wake-up time and a soothing bedtime ritual. Try to aim for at least seven hours of sleep every night.

12. Eat healthy. Ever heard the saying your gut is your second brain? It’s true! Recent studies have even dubbed depression as an inflammatory disorder mediated by poor gut health. So your diet does have an affect on your mental health. Biggest tip for eating more healthy? Plan ahead. When you’re feeling down sometimes it’s hard to find the energy to cook a hearty, nutritious meal. Plan ahead by already having your fridge/pantry already stocked with healthy food. You can scroll through Pinterest for inspiration to try new recipes! Make a list before going grocery shopping. (Eat warm, comforting foods for a quick mood-boost. Try to stay away from sugary, starchy foods.)

13. Be kind to yourself. Try not to get upset with yourself but instead, allow yourself to feel what you’re feeling and tend to it in a nurturing and caring manner. Learn how to work with your emotions, rather than suppressing or avoiding them. Know that just because you’re experiencing a certain mood or feeling now, it won’t last forever. Be easy and compassionate with yourself and remember self-care.

14. Stay hydrated. Water helps keep your skin glowing and healthy in the harsher weather and helps remove toxins and waste from your body. It can prevent headaches and reduce joint and muscle pain. Try adding a slice of lemon, lime or cucumber for increased flavor. Keeping a water bottle on hand at all times is really helpful.

15. See a doctor. Don’t be afraid to ask for professional help if you feel like you need it. This can be extremely beneficial. I know this isn’t always feasible finically, but you deserve to have your mental health well taken care of. Especially, if you are experiencing severe symptoms, it could be a sign of something more serious than the “Winter Blues”, such as Seasonal Affective Disorder (S.A.D.)

Please know you are not alone and there is no shame in reaching out. Sometimes taking good care of yourself means letting someone else help.

For more information and research, check out this page from The National Institute of Mental Health.

41 Self - Care Ideas

When life gets busy it’s easy to forget to take care of yourself. But practicing self-care can have great benefits for our well being; and making it a habit — a regular practice — can be a total game changer.

Practicing self-care is different for each person and can be different from day to day. The important part is to find balance of activities that work for you. Below is my personal go-to list of self-care ideas. I hope this list inspires you to find some time for yourself. You deserve it!

1. Gentle Yoga — check out this restorative yoga video on my YouTube channel!

2. Read a new book.

3. Get a massage.

4. Give yourself permission to binge watch your latest show obsession without guilt.

5. Go to the local coffee shop.

6. Go through your closet and donate the clothes you haven’t worn in years.

7. Bake something new — try a new recipe or an old favorite!

8. Meditate.

9. Take a social media break.

10. Edit who you follow on social media (if they don’t bring you joy, they gotta go — no matter how nice, inspiring or cool they are).

11. Call your mom, dad, or any other family member you care about just to say hi.

12. Take a long, hot bubble bath — complete with candles and calming music.

13. Dance around the house to your favorite upbeat music. This is my go-to playlist.

14. Go for a leisurely walk.

15. Order in dinner.

16. Burn a candle or diffuse essential oils that have scents that bring you joy.

17. Watch a funny movie or stand up comedy show.

18. Make a smoothie (green power smoothies are my fav!)

19. Go to the lake or beach.

20. Watch the sunset.

21. Go camping.

22. Write in your journal.

23. Read something inspiring.

24. Take a nap.

25. Go for a drive.

26. Eat at your favorite restaurant or get your favorite take-out.

27. Stay in your pajamas all day.

28. Have some warm tea (Chamomile is very calming.)

29. Write a gratitude list.

30. Make breakfast for dinner!

31. Play board games or cards.

32. Write down 5 things you like about yourself.

33. Eat chocolate.

34. Try out a new hobby.

35. Take a mental health day — and don’t feel guilty about it!

36. Plant something — a tree, a small vegetable garden, a flower.

37. Listen to a funny or inspiring podcast.

38. Create a vision or inspiration board for your future.

39. Look at the stars.

40. Buy an adult coloring book & colored pencils.

41. Write an empowering quote on a sticky note & put it on your mirror.

These are my 41 go-to self care activities. Do you have any that aren’t on this list? Share in the comments below!

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.