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Deidra Demens in Firefly pose

Weekly Class Theme: Intuition

By Yoga Asana

This week’s class theme is ✨Intuition✨

Each of us is born with an internal guidance system of consciousness and wisdom that resides within us. This powerful tool allows us to navigate through life and make the best decisions for ourselves. Intuition awareness is something we can each develop more with practice. Intuition can be a difficult idea to teach because it is something that we all have, and it is merely “felt” with a deep sense of knowing or “gut instinct.” The simplest way to get in touch with our intuition is to sit in stillness and allow our own inner guidance to give us answers to questions we might have. Or, we can simply allow stillness and quiet to create more clarity. Yoga is a great practice to help us get in touch with our intuition because it creates a space for us to be present and for our minds to be calmer.

“Intuition is seeing with the soul.” – Dean Koontz

Our peak pose is Firefly (Tittibhasana)

In this class, the goal is to tap into intuition: oftentimes the way that you know if something is wrong or right is that gut feeling. It’s that exact place that needs to build a fire in order to correctly do Firefly pose. One thing that’s important to reach Firefly, is the lifting of the abdominal muscles and the solar plexus area.

Malasana

Man in Malasana

How to:

1. From Mountain pose, step your feet out about 2-3 feet apart.
2. Bend your knees and come into a squat. If your heels lift off the ground, you can place a folded blanket underneath them for support.
3. Bring your hands together in prayer and press your elbows into your knees.
4. Lean your torso forward slightly and work to keep your torso right in between your thighs.
5. Keep length in your spine and the chest open.
6. Point your tailbone down towards the mat and shift your weight into your heels.
7. Hold for several breaths. To release, bring your hands to the mat or hips. Engage your core and thighs. Rise up slowly.

Extended Side Angle

Man in extended wide angle

How to:

1. Begin in Warrior II pose.
2. Bring your front forearm onto your front thigh.
3. Extend your opposite arm up toward the sky with your fingers pointing towards the front of your mat.
4. Allow the bicep of your top arm to frame your ear. If this is too much, you can keep the arm lifted straight up towards the sky.
5. Keep your chest rotated upward and root down through the outer edge of your back foot.
6. Lift your head up towards the top arm. If this is too much, keep your gaze towards the ground.
7. To advance the pose, bring your top arm and extend your fingers toward the outside of your front foot. To help with flexibility, you can place a block by your front foot and place your hand on it.
8. To come out of the pose, press into your front thigh and activate your core to lift you back up to Warrior II.

Lizard with Shoulder Under Knee

Man in lizard

How to:

1. Begin in Plank pose. Step your right foot forward in between your hands.
2. Align your front knee with your front ankle.
3. Come up onto the ball of your left foot and push slightly forward. If you are new to the pose or working on hip flexibility, keep your left knee back down on the mat.
4. Bring both of your hands on the inside of your right foot and begin to move your right foot closer to the edge of the right side of your mat.
5. Engage and activate your core and back leg muscles to keep you balanced.
6. To deepen the pose, you can opt to come down on your forearms.
7. Stay here for several breaths. Release out of the pose gently and switch sides.

Firefly Pose, or Tittibhasana

Deidra Demens in Firefly pose

How to:

1. Begin in in a forward bend.
2. Bring your right hand through your right leg and around your right calf, placing your shoulder behind your knee.
3. Bring your left hand through your left leg and around your right calf, placing your left shoulder also behind your knee.
4. Lift your chest forward and let your legs rest upon the back of your upper arms.
5. Inhale, lifting your feet off of the mat entirely.
6. Point or flex your feet and extend them out long in front of you.

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06/27/2022
Love4

The Perfect Yoga Pose for your Zodiac Sign

By Yoga Asana

Do you know your zodiac sign? Typically, your zodiac sign is described as your sun sign. Your zodiac sign is determined based on where the sun was on the day you were born. A lot of interest is placed here with all the hype on sun signs and horoscopes. However, all the planets, asteroids, moons, stars, etc. have a place in your birth chart.

Whether you know more about your placements or not, we can all relate to the twelve zodiac signs in some way. They all offer different insights and teachings that we can apply to our own life. In Astrology there are 12 Zodiac signs and 4 elements. The 12 signs are categorized by one of the 4 elements. That means each element rules 3 signs. If you enjoy both Yoga and Astrology, you can practice these poses to embrace the energy of fire, earth, air and water!

?Fire Signs: Standing Poses

The fire signs are Aries, Leo and Sagittarius. Fire signs represent movement and driven energy. Fire signs share the teachings of creativity and self-expression. However, fire signs don’t always have to be in movement to be strong and vibrant. Have you ever seen a campfire? It burns brightly in place. Practice these poses and explore them for 3-5 breaths. Feel the heat rise!

♈️ Aries: Warrior 1
Sanskrit: Virabhadrasana I

Girl in Warrior 1 Pose

In Yogic tradition Warrior 1 represents the hero arriving at a ceremony with two swords in hand. In Astrology, Aries also represents a hero. Aries represents the first, the beginning of consciousness, and this energy respects bravery. Aries teaches to be the hero/heroine of your own story. Yet, not all battles are yours to fight. Be committed to your growth and also have the strength to say no without guilt or fear.

♌️ Leo: Warrior 2
Sanskrit: Virabhadrasana II

Girl in Warrior 2 Pose

Leo energy also taps into the warrior spirit, with loads of enthusiasm. Think about what is worth fighting for. The wisdom of Leo shares the significance of expressing your uniqueness and originality. Shine your light for the world to see. What brings you joy? Go after it. In Warrior 2 feel the heart space and solar plexus open as your arms expand, tapping into your self-confidence, generosity and love.

♐️ Sagittarius: Warrior 3
Sanskrit: Virabhadrasana III

Girl in Warrior 3 Pose

Sagittarius is known as the Archer symbolized as a bow and arrow. Sagittarius is depicted as a Centaur, half human-half horse who was also a warrior and a healer and teaches us to explore and create adventures for ourselves. Sometimes the arrow will have an exact target and other times you are trusting faith to bring you in the right direction. When practicing Warrior 3, feel like the bow and arrow of your destiny and dharma. Trusting what you can see and having faith in the direction you are being guided in.

⛰️Earth Signs: Grounding Poses

The earth signs are Taurus, Virgo, and Capricorn. Earth signs represent grounded energy. They bring stability and reliability. Practice these poses and explore them for 3-5 breaths. Feel your feet connecting to the earth beneath you. Earth signs stay focused on their goals and desires and want to deliver their best work, but we all make mistakes. Offer yourself patience and grace when practicing these postures.

♉️ Taurus: Tree
Sanskrit: Vrksasana

Girl in Tree Pose

Feel the connection of your body from head to toe as you balance in this pose. One foot on the earth and one foot connected to your body. Feel the extension of your arms reach towards the sun. Notice the beauty of nature, and feel that same beauty within yourself. Taurus energy shares the wisdom of beauty, abundance, and self-worth. What are your values? Allow your values to change and evolve with you like the growth of a tree.

♍️ Virgo: Goddess with cactus arms
Sanskrit: Utkata Konasana

Lindsay Monal in Goddess Pose

Feel the strength and stability flowing through the body. Virgo energy is mostly described as organized and clean, but there is so much more to the wisdom of Virgo. Virgo energy teaches us the beauty within the mundane. The smallest of details are grand and life changing. Your daily tasks and rituals can be done with pure love. Virgo also shares the importance of service to others. We are perfect exactly as we are. How can we help transform suffering by being of service to others and the world?

♑️ Capricorn: Garland Pose
Sanskrit: Malasana

Girl in Malasana

The wisdom of Capricorn reminds us to look at our responsibility to the world outside ourselves. What can our form of “work” be to create a better world for us all? Being dependable and reliable is important. Feel your inner strength as you practice malasana. Imagine yourself as a strong mountain. Let your hands in prayer at heart center help express your devotion. Capricorn energy teaches us that our hard work, every day efforts, and dedication helps to manifest our visions and goals.

?Air Signs: Twists & Binds

The air signs are Gemini, Libra and Aquarius. Air signs are perceptive and always ready to learn. They represent thinking, reflecting, and analyzing. They share the teachings of communication. Air signs express the importance of sharing thoughts and ideas, as well as practicing the art of listening. How can you welcome more curiosity into your life? Practice these poses and explore them for 3-5 breaths. Tune-in to what your body is expressing to you. Practice listening to your body and breath. Notice the sensations of engagement and stretch that you feel.

♊️ Gemini: Half Lord of the Fishes Pose
Sanskrit: Ardha Matsyendrāsana

Girl in Ardha Matsyendrāsana

Twists help to relieve heaviness and sluggishness in the body; helping to create the space for air and breath. Gemini teaches us about being the student. Gemini guides us to learn, ask questions and collect information to form an understanding of the world around us. The wisdom of Gemini energy also shares that we each have our own story to tell the world. In Yogic tradition, a fish was listening to Shiva tell stories to Parvati and so he blessed this fish as the Lord of the fishes.

♎️ Libra: Marichi’s Pose (Sage’s Pose)
Sanskrit: Marichasana I

Girl in Marichyasana I

For Libra, practice Marichasana. Libra energy teaches us about balance; giving and receiving, creation and refinement, leading and following etc. Libra is mostly known as the sign of partnerships and relationships. How does your Yoga practice help build the relationship with your body, breath, mind and heart? In Marichasana you will need to find the balance between stretching and engaging. Honor the balance between what you feel in the hamstrings as you fold and feel in the shoulders as you bind.

♒️ Aquarius: Revolved Abdomen Pose / Supine Spinal Twist
Sanskrit: Jathara Parivartanasana

Girl in Supine Spinal Twist

For Aquarius, practice supine spinal twist. Aquarius is often described as the black sheep, but there is more to Aquarius than what meets the eye. At its core, Aquarius energy is the revolutionary and the liberator. Aquarius wisdom asks, ‘how can you break free from conditioning and patterns that inhibit your growth?’ Although, Aquarius is an air sign it is resembled as the water bearer. In this reclined twist allow your body to be the pitcher and your arms be the flow of water and unconditional love pouring out of your open heart.

?Water Signs: Backbends

The water signs are Cancer, Scorpio and Pisces. Water signs guide us to feel. They teach us how to view emotions through the lens of love, compassion and empathy. Reflecting and honoring our emotions helps us to connect with ourselves and others. Tune in to your heart and let yourself feel as you practice these poses and explore them for 3-5 breaths.

♋️ Cancer: Reclined Bound Angle
Sanskrit: Supta baddha konasana

Girl in Supta Baddha Konasana

For Cancer, practice supta baddha konasana. When we are under stress, our breath also shortens. During this stretch practice slow, deep breaths. Any unnecessary tension in the hips also causes unnecessary tension in the diaphragm, thus causing a shortness of breath. The wisdom of Cancer teaches us to nurture our mind, body and heart. This teaching reminds us of the responsibility we have to take care of ourselves. Relax into this posture to welcome deep rest and nourishment.

♏️ Scorpio: Supported Bridge 
Sanskrit: Setu Bandha

Girl in Supported Bridge Pose

For Scorpio, practice supported bridge. Supported bridge is helpful to relax the low back and improve circulation in the body. The wisdom of Scorpio teaches us to embrace transformation and to notice how we use our energy. To scorpio, energy is currency. How do you spend and invest your energy? At one time the constellation of scorpio was blended with the constellation of libra. It was seen as the bridge between balance and harmony.

♓️ Pisces: Supported Fish 
Sanskrit: Matsyasana

Girl in Fish Pose

For Pisces, practice fish pose. This is another posture to feel the heart supported. Fish pose is a backbend that helps to open and create space in the spine, ribs, heart and throat. Pisces teaches us to live from the heart and to realize how we are all interconnected beings. The wisdom of Pisces guides us to honor the depths of our dreams and imagination.

Interested in learning more about Astrology?

Check out our Introduction to Astrology course where you can discover the qualities of each sign to inspire you classes, workshops, and everyday life!

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06/27/2022
Love5
Patrick in Half Moon pose

Welcome, Summer Solstice!

By Yoga Asana, Yoga Teacher Training, Yoga Teachers

This week’s class theme is ✨ Summer ✨

The Dog Days are approaching and we’re running full speed into the long, sunny vibes of summer! Beyoncé is letting us know that nothing can break us and we’re prepared for it all.

As we welcome the summer solstice, let’s move to Half Moon Pose. Here are three poses that can get you all warmed up for Half Moon pose, or Ardha Chandrasana. These are all firm, powerful poses, playful enough for the bright and sunny days of summer.

Warrior II (Virabhadrasana)

Girl in Warrior 2 pose

How to:

1. Begin in Mountain. Step your feet apart 3 and a half to 5 feet apart. This distance will vary from student to student depending on flexibility.
2. Point your front toes 90-degrees toward the front short edge of the mat and your back foot parallel to the back of the mat. Your front heel should bisect the arch of your back foot.
3. Draw energy up through the inner arches of your feet.
4. Lift your arms up and out so that they become parallel to the mat. Bring your palms down and shoulders directly under your hips. Imagine a line of energy pulling through both fingertips.
5. Bend your front knee so that it stacks over your front ankle or slightly behind it.
6. Lengthen your tailbone down while lifting your crown up to the sky.
7. Keep your torso straight up and aligned directly over your hips.
8. Gaze over your front fingers and hold for several breaths. Switch sides.

Triangle Pose (Trikonasana)

Girl in Triangle pose

How to:

1. Begin in Warrior II. 
2. Straighten your front leg and begin to reach the forward hand towards the front edge of your mat. Keep the core muscles engaged.
3. Allow the movement to come from your front hip. Keep the spine straight.
4. Begin to bring the upper body down and allow the front hand to rest on your thigh, shin, ankle, or toes depending on your flexibility.
5. Lift the back arm up towards the sky, stacking the shoulders. 
6. Try to keep the torso in line with the thigh to avoid collapsing of the chest. 
7. Hold for several breaths. To release, gently lift the torso up and come back into Warrior II. 
8. Repeat on the opposite side.

Gate Pose (Parighasana)

Girl in Gate pose

How to:

1. Begin in a kneeling position with your hips and sit bones raised up off the mat.
2. Extend your right leg out straight to the side, pressing into your right foot.
3. Keep your left hip and knee in line.
4. Lift your right arm up and over to the left, allowing the bicep of your right arm to frame your ear.
5. Tilt your torso gently over to the left and bring your left hand to rest onto your mat or a block.
6. Gaze up towards your right hand if this is comfortable for you. Option to keep your gaze forward.
7. Stay here for several breaths. To release, sweep your right arm back down, bring your torso back to center directly over your hips. Gently come back to a kneeling position and switch sides.

And finally…Half Moon Pose (Ardha Chandrasana)

How to:

1. From a Standing Forward Fold, bring your fingertips about 8 – 12 inches away from your feet.
2. Gaze forward and begin to shift your weight into your right leg.
3. Begin to lift your left leg up back towards the sky behind you – bringing it parallel to the mat or higher depending on flexibility.
4. Keep a soft bend in your standing knee to avoid locking it.
5. Lift your left arm up towards the sky as you keep your shoulders stacked over each other.
6. Keep your top hip stacked over the bottom hip and open your torso up to the left side of your mat.
6. To advance the pose, bring your gaze up towards the top fingers. If this is too much, keep your gaze softly towards the ground about 2-3 feet away from your toes.
7. To come out of the pose, release your hand and foot back down towards the mat coming back into Standing Forward Fold.

06/21/2022
Love3
Patrick teaching a class full of yoga students

POV: You’re Subbing for a Senior Yoga Teacher

By Yoga Asana, Yoga Teachers

There are times throughout the year where subs are very common — particularly holidays and summertime! These are two instances where you can pretty much count on an opportunity to sub for another yoga teacher.  As a new teacher, it can be daunting, if not straight up scary, to sub for a senior teacher.

Senior teachers are typically known within the studio’s yoga community, they’ve been around for multiple years, and they often have a group of loyal students. They also tend to have desirable time slots, people who are committed to those time slots, and (in my experience) the students “tend” to have at least some experience with yoga.

5 Tips for Subbing Yoga for a Senior Teacher

Whether the thought of subbing for a long-time teacher freaks you out or amps you up, I do think it’s a topic that’s worth discussing. Read on for 5 tips on how to handle this situation with poise… no matter what!

1. Plan ahead of time

via GIPHY

I think it is 100% worthwhile and necessary to plan for every class ahead of time, but particularly if you know you’re going into a situation where you may get easily thrown off or feel a little shaky…it’s a non-negotiable. From your sequence to your cues to your playlist, etc. — you should plan ahead or at least not be surprised by anything. You can use a past sequence that you know was great, you can stick to cues that you’ve used in the past that have led to good results and that feel authentic to you, and you can use a playlist you already know and love! Whether what you’ve planned is new for you or a tried and true, make your decisions ahead of time so you know what you’re doing.

2. Practice

via GIPHY

Similar to the tip above, practicing what you are going to teach is ALWAYS helpful and in the beginning of your teaching career I think, NECESSARY. However, when you’re going in to teach a potentially seasoned group of practitioners, or at least a group of practitioners who are accustomed to a certain type of class, it’s vital to not only plan and know your sequence but to fully embody your sequence ahead of time (this can help you execute with poise and authenticity).

When you are teaching from an entirely authentic place, it’s much harder to get thrown off course. This doesn’t mean you may not have to course-correct a little, but you’ll be able to do so from a calm state as opposed to a frantic state.

“People look like they’re not having fun…maybe I should just change the rest of the class.”

Practicing ahead of time can also help you work out some things that don’t flow as well as you had thought on paper.

3. Ground yourself

via GIPHY

You can do this in a variety of ways. This could include meditating, practicing, breathing, or listening to music. Do something that can help you to settle your own nervous system.

Remember, your energy is detectable by others and your energy sets the tone for the class.

You don’t have to be the most seasoned teacher to be grounded in who you are and what you’re teaching. Taking a moment or two before class to settle in will help YOU to settle into the present moment. When you are present, making choices at the front of the room become easier, tuning into the energy of the group is possible, and keeping your cool while leading with confidence is apparent!

4. Know your style of teaching

via GIPHY

Your style of teaching will change overtime and it will take a little bit to get into a groove with the way you sequence, the playlists you make, and your words before, during, and after your class. You don’t necessarily have to know the teacher you will be forever and ever before teaching a class that may be challenging for you, but knowing and trusting your own sequencing method can help you arrive to the class with confidence.

Knowing the lineage of yoga that your yoga education comes from can also help you root down into the traditions of what you’re teaching and being acquainted with human anatomy can help you share cues like a champion. All of this of course can and will take time! If you’re feeling a little nervous beforehand, try reviewing different types of resources to help you and remember that what you’re teaching is legit, which contributes to a solid foundation from which you’re teaching.

5. Stick with yourself

via GIPHY

When teaching an unfamiliar group of students, it can be easy to abandon yourself in terms of the way you deliver a class. It can be easy to change your plans because you are scared that people won’t like you or because you may think you know what they want…and what they want is not what you’re delivering. It is true that not everyone will like you and not everyone will enjoy what you have to offer, but if you show up to share in your style and from your heart in an intelligent and safe manner, I guarantee you that some people will be very pleasantly surprised and you will have gained some new students for yourself!

 

 

06/21/2022
Love1
Patrick Franco from YogaRenew

How I Fell in Love with Yoga

By Lifestyle & Wellness, Yoga Asana

Where it all began

I was in college, and like most students at that age I was searching for more meaning in my life besides what I was going to major in. I was confused and felt the pressure of trying to figure out my entire life at 18 years old. Fortunately, I was required to take a physical education class as part of my undergraduate requirements. Yoga was one of the options and the rest is history…. well, not really…. I decided to take yoga, not necessarily to reach spiritual enlightenment, but because I thought the class would be filled with people in a similar mindset as mine.

Despite my initial disappointment, the class turned out to be one of the moments that changed the trajectory of my life.

Over the course of the semester we learned about:

  • Yoga philosophy
  • Meditation
  • Pranayama
  • Asana

I was introduced to the depth of yoga and I knew instantly that this was something that I was interested in and could see myself doing the rest of my life, more so than my history and economics major. Turned out I was right too but more on that later.

Where yoga took me

After the semester ended, I searched around trying to find a yoga class I could attend. Being the poor college student I was, I couldn’t afford the $15 a class price that many of the studios were charging at the time. So instead of diving head first into yoga classes I started reading a lot more about not only yoga but many eastern philosophies.

I dabbled in these philosophies for a few years but never took them to the next level… and even implementing these ideas practically into my life!

I tried martial arts, which I loved, but felt the spiritual connection was missing.

I tried Zen Buddhism but growing up as an athlete I was craving the physicality of movement.

At this point, I had graduated college and was still trying to figure things out. Turns out a history/economics major didn’t have fortune 500 companies begging me to come work for them. ?

Many of my closest friends became stock brokers during the boom of the 90s and started golfing as a hobby and compliment to their lifestyle. They would tell me it would be something they could do the rest of their lives. It was that idea that brought me back to yoga.

That feeling I had in college when I was introduced to yoga that it was all encompassing. It was both physical and spiritual and most importantly it made sense to me. It helped answer those questions I had about myself and my place in the universe and the insecurities I felt as a young man starting my journey through life.

I started by buying some Rodney Yee Yoga DVDs which I was obsessed over for months. I would practice them when nobody was home, fearing that some of my friends would make fun of me if they knew. Taking his class in person years later in NYC was a highlight of my yoga journey.

Where I ended up

When I finally went to my first yoga class in a suburb of New Jersey in 2001 all of my aspirations were embodied by my first yoga teacher, Liz Aitkin.

As much as I had my own drive and desire that got me to walk into my first class , it was her that solidified my love of yoga. Her energy, her compassion, her smile, her loving kindness and encouragement to not only me but all of her students encapsulated everything i wanted in my life. Her energy and passion was infectious and I did everything I could to learn and study with her. Even driving out from my city life into the suburbs to take class with her. Her encouragement to become a yoga teacher is one of the reasons I stand where I am today.

I am forever grateful.

Courses and Teacher Trainings:

06/17/2022
Love1
Kate Lombardo from YogaRenew

The Time I Attempted to Open a Business… and it Failed

By Miscellaneous

Here’s how it went

In 2017 I launched a full business that totally failed. ?

I had such a strong interest in all-things wellness and wanted to turn it into a career. I was teaching yoga; had gotten my Reiki certification, and was in the process of completing my Certificate in Positive Psychology.

I planned out a full 1:1 coaching business focused on what I called “Wholistic Happiness Coaching” where I planned to work with clients to help them integrate wellness practices into their lives so they could level up their happiness and increase their overall wellbeing… it still sounds pretty good to me when I type it all out.

I had a logo, an Instagram handle, a full website with like 10+ pages of content and custom photos. I got business cards, opened an LLC, and got a bank account. I worked tirelessly getting this business ready to launch before announcing it to the world.

Then, I had two clients sign up and I hated it.

Not the clients – they were great. But I really, really didn’t like the actual work. I was so overwhelmed by working 1-on-1 with these clients and I would go home so drained and exhausted after sessions. Plus, I was filled with doubt and always left wondering if I was helping enough and doing enough for them.

Needless to say, it was pretty devastating. After months and months of preparation and so. much. time. getting things ready– was I supposed to just throw it all away?

Yup. That’s exactly what I did. I just stopped doing it.

I stopped talking about it and didn’t take on any more clients and instead I took time to do some deep digging about why this thing that looked so good on paper ended up not being a great fit for me. I meditated a lot. I dove into my yoga practice. I got quiet. I listened.

And you know what I finally figured out? I’m not a 1-to-1 person. Private coaching, Reiki sessions, even yoga privates are just not my thing. But give me a group of people to work with or collaborate with – that’s my jam. I get so energized by working with others and bringing groups of people together to learn and grow.

In the deep dive work I did on myself, I realized that was always true. I was the one kid in class that loved when it was time for group work and couldn’t wait to give my oral presentation in front of the class. Doing musical theater for a long period of my life and working as part of a cast to perform something on stage was my greatest passion for a long, long time. And even in my previous career as a High School teacher that ultimately wasn’t a great fit for me, it wasn’t because of the actual teaching— that was the part I loved.

So, when I finally learned that about myself, I felt a sense of total freedom because I could finally focus on the things that were going to bring me joy each day.

That’s when I committed fully to teaching group yoga classes and eventually workshops and retreats. I started giving group seminars on Positive Psychology and planning large wellness events in the city I live in. It’s why I loved being a studio owner where I could work to bring together groups of like-minded people and create a community that people felt at home in.

And ultimately, it was that realization about myself and a commitment to honor it, that brought me to leading trainings + courses to people around the world with YogaRenew and building an online community that is committed to sharing and spreading this practice.

Sometimes the best thing we can do is to give ourselves permission to “fail.”

We are told that it’s not ok to give up. That the right thing to do is to keep trying and pushing through until you achieve success. And to an extent I agree with that, but it needs to be further defined and clarified. You should never give up on the pursuit of creating a life full of joy.

But sometimes in order to do that, you have to be ok with failing at certain things and walking away from them. You have to be brave enough to say “yeah… I thought this was it, but turns out it’s not for me.” Because it’s those moments – the ones that seem so hard and dramatic at the time – that often teach us the most about ourselves and give us the perspective we need to make choices to put us back on track.

Those hard times are usually the nudge we need from the Universe to examine how we feel and what we’re doing and decide to do something we love more.

  • Walking away from something not meant for you isn’t failing.
  • Realizing that something you once loved is now something you hate isn’t failing.
  • Choosing to stop doing something that doesn’t feel right for you isn’t failing.

Doing those things is succeeding at what’s most important– living an authentic life that fills you with happiness each day.

So if you’re looking for permission to “fail”– this it is. Fail as much as you need to in order to succeed in the best way possible.

Oh – and one other fun thing? The coaching idea didn’t fully get tossed aside. It got put on a shelf until I could reimagine a way that I would love doing it.

And that turned into the YogaRenew Teacher Collective – our online group coaching + mentorship program for yoga teachers looking to build their businesses.

It’s $39/month to join ($29 if you’re a 200HR or 300HR student or grad!) and it’s *finally* open again for registration.

See… it may be 5 years later… but everything comes full circle if we give it enough time. ?

Have a great week!

xx
-Kate

Courses + Trainings

 

06/17/2022
Love4
Warrior 3 Yoga Pose

It’s All About the Journey!

By Yoga Asana, Yoga Teacher Training

The weekly class theme for this week is the ✨journey✨

It can be easy to get caught up in the physical aspect of yoga, how we think our yoga asanas look, or where we are in our yoga journey. Remind yourself and your students that you will never be perfect at yoga or ever be finished with your practice. Yoga is about the journey of ever-evolving growth and learning. Every time we step onto the mat is like a new time. The gifts from your yoga practice are gained throughout the journey of your practice, not the destination. You will always be learning and growing from your practice, so it never truly ends. Just like in life, we become who we are through our journey of life.

Take time to slow down each day and just enjoy the path you’re on. Reflect on your past experiences, recent successes, and your current situation and consider how all these things have taught you valuable life lessons. Without these lessons, you may have never gained the priceless wisdom that you have now.

Our peak pose is Virabhadrasana III (Warrior III pose)

Warrior III is your full warrior! It is the last of the Warrior poses and engages your arms, legs, core and hips. Warrior III is perfect to represent the journey because it is the finale of an evolution of poses. When incorporating Warrior III into your class, you can have your students warm up with the following poses outlined below.

Uttanasana (Standing Forward Bend)

Uttanasana Yoga Pose

How to:

  1. Begin in Mountain pose.
  2. Bend your knees and bring your body over your knees. Be sure to hinge from your hips and not your back.
  3. Inhale to lengthen the spine.
  4. Exhale to go deeper into the forward bend.
  5. Your hands can be free by your feet or placed on the ground beside them.

Virabhadrasana I (Warrior I)

Warrior 1 Pose

How to:

  1. Start in Mountain and step your back foot 3-5 feet back depending on your flexibility.
  2. Turn your front foot 90-degrees toward the front short edge of the mat and your back foot roughly 45-degrees in.
  3. Keep your front heel aligned with the arch of the back foot.
  4. Press into your back heel as you bend your front knee to relatively 90-degrees. Make sure your front knee is aligned with the ankles or slightly behind the ankle if you are not as flexible.
  5. Draw your belly into the spine and point your tailbone down while also lifting your ribs up.
  6. Keep your hips squared to the front of the mat.
  7. Bring your hands to the sky with palms facing each other. Lengthen through the crown of your head and draw your shoulders down away from your ears. If this is too much, bring the hands together in prayer at your chest. An option is to gaze up towards the hands keeping the neck soft or gaze softly ahead.
  8. Hold for several breaths and switch sides.

Virabhadrasana II (Warrior II)

How to:

  1. Begin in Mountain. Step your feet apart 3 and a half to 5 feet apart. This distance will vary from student to student depending on flexibility.
  2. Point your front toes 90-degrees toward the front short edge of the mat and your back foot parallel to the back of the mat. Your front heel should bisect the arch of your back foot.
  3. Draw energy up through the inner arches of your feet.
  4. Lift your arms up and out so that they become parallel to the mat. Bring your palms down and shoulders directly under your hips. Imagine a line of energy pulling through both fingertips.
  5. Bend your front knee so that it stacks over your front ankle or slightly behind it.
  6. Lengthen your tailbone down while lifting your crown up to the sky.
  7. Keep your torso straight up and aligned directly over your hips.
  8. Gaze over your front fingers and hold for several breaths. Switch sides.

Finally: Virabhadrasana III, or Warrior III pose!

Warrior 3 Yoga Pose

How to:

  1. Start in Mountain, with your feet hip-distance apart.
  2. Engage the core muscles and begin to shift your weight to your right foot and lift the left foot back.
  3. Keep the left leg relatively parallel to the mat. Rotate the leg slightly inward to keep it straight back.
  4. Flex your left foot down towards the mat and keep your front right toes pointing forward.
  5. Begin to tilt the torso forward so that your arms, neck, head, and body become parallel to the mat.
  6. Reach your arms forward in front of you.
  7. Let your neck soften as you gaze slightly up and ahead or straight ahead on the ground a couple feet ahead of you.
  8. Imagine a long line of energy through your fingers and back foot.
  9. Root down in your standing leg and imagine feeling your kneecap lift upwards.
  10. An option is to interlace your fingers together or bring your palms together to touch.
  11. Hold for several breaths before releasing your back leg down. Switch sides.
06/14/2022
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Girl moving into handstand

5 Tips for Teaching Yoga in the Summer

By Yoga Asana

Here in the northeast it is the beginning of June, meaning we are getting towards those warmer days of spring and closer to the hotter days of summer. Pretty much all places have some sort of seasonal change whether that be a change in precipitation, temperature, or types of plants which bloom and spread, meaning when it gets to summertime there are certain things we should be aware of when planning, teaching, and taking classes. This article will go over 5 things to remember for your summertime classes.

1. The Heat

Let’s address the first thing that you may think of when you think of summer: an increase in temperature. Some places may get hot, humid, or the dreaded combo (dreaded at least in my opinion)…hot AND humid. From a physiological standpoint, the heat causes your body to work harder to cool itself down in hot temperatures. This means more energy, which could lead to quick fatigue. For those that live in environments that experience drastic changes in temperature and humidity through the seasons, like myself…we need to allow time for our systems to adjust. Let’s look at an example: On an intensity scale of 1-10 if you are teaching a class that is a level 6 in the fall or winter, that same exact class could feel like an 8 in the summer. This is not to say that you should never teach a higher intensity class in the summer, but I am suggesting that you pay close attention to the transition between spring and summer temps. Try to make decisions for the level of intensity that will allow success for your students.

2. The Sweat

Summer is *generally* more hot and more humid. This usually means more sweat. Sweat is great! It is the body’s way of releasing heat to cool itself down. Think of a pot of water…adding heat will eventually cause that water to boil and that will eventually cause steam to be released. Movement for the body is the same. When we begin to move, we begin to increase energy which creates heat. Heat eventually has to be released and that’s when sweat occurs. When temps are hot and humidity is high, sweat generally tends to occur in higher amounts. As we know, when we sweat we lose water and electrolytes so it’s of course important to replace those things. Water intake is always important, but of particular importance when it’s hot. Be sure to hydrate before and after the Yoga class that you’re taking OR teaching! You might also consider adding salt and lemon to your water to increase the mineral content of your H20.

3. Like Increases Like

This is the Ayurveda golden rule! Like increases like, opposites create balance. If you are teaching on a wildly hot day and you decide to teach a wildly intense class that creates a lot of heat in the room, your students *could* leave feeling fatigued, wired, or un-grounded. That being said, you may decide to teach a “cooling” class when the temps are raging. This does not mean your class has to be slow paced or that your Savasana has to be half the class (although it could). Instead, think of working towards positions that dissipate heat and that spread the body out. Think about the differences between crow and camel. It’s not that we ever want to feel bogged down in any pose, but on a hot day it could be wise to work towards a pose where the intention is to open up and expand as oppose to contract and pull in. Backbends and side body openers are great options to sequence towards, but keep in mind these types of poses tend to be energy increasing. That is to say, don’t leave out the twists, forward folds, and inversions but maybe don’t spend your entire time there.

4. People will leave…but they will come back.

Summer tends to be a time when people travel. Kids are off from school, people have summer Fridays, and there just seem to be more events taking place. I generally always see a dip in attendance during the summertime. It’s not that every class has super low attendance, but the regulars that you see consistently during the other seasons may be absent more than normal during this time of the year. That is completely normal – especially in an urban area! Should this happen to you, know that your people will return. Continue to teach your amazing classes no matter how many people are in the room. And in fact, you may use summer as a way to try some new things out. You might feel better trying new poses or new transitions with potentially less people and more space in the room.

5. Enjoy YOUR summer too!

This profession and this practice never ends. It continues on regardless of the day and season, which is great to have the opportunity to consistently work on your craft. But do remember that YOU also have a summer! Be sure to check in with yourself and make sure that you are also enjoying your summertime. The last thing you want is to resent your job for not taking time off to travel or enjoy the time and weather. Take your vacation and/or your trips without feeling guilty BUT do make sure your subs are in place. No matter where you are jet setting to, your job as a Yoga instructor should always be a priority. Ensure that you have coverage before taking off on any trips (I always triple check) and try to connect with the Instructor who is covering beforehand if there’s anything you need to notify them of (like if they need to open the studio). If you feel like you may be subbing out a class on a very consistent basis…you may consider asking the studio owner if you can do a long term sub or you may even consider giving the class to someone who has the time to teach the class. This isn’t a bad thing. You need to live your life the way you want to live it and if that means giving up a class, just choose to trust that another one will open up.

– This post was written by handstand extraordinaire, Melanie Rodriguez

Check out Melanie’s course on mastering a handstand: Journey to HandstandMel from YogaRenew

06/13/2022
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Kate Lombardo of YogaRenew

What Stranger Things and Yoga Have in Common

By Lifestyle & Wellness, Yoga Asana

Last week, I finished the 7th episode of the new Stranger Things season. And ?

Not to worry – I won’t be giving out any spoilers for anyone who’s watching and hasn’t finished.

What amazes me is that the big reveal in the final episode was so good and surprising, but was also one of those moments that makes you go “duhh… how did I not see this before?”

Looking back now at the 4th season and even all of the earlier seasons, there have been little breadcrumbs dropped along the way that gave us hints into what to expect, but we just didn’t see them. (Unless you’re like my husband and figured it out… he’s always so good at that!)

But that’s the thing, hindsight is always 20/20, right?

I think in many ways the yoga practice is like that as well.

When you first start practicing, everything feels a little confusing and foreign and you step on your mat and start breathing, moving, and laying in savasana thinking “ok… how is this all going to work?”

But then little by little, the pieces start coming together and now you can touch your toes or do a pose you never thought you’d be able to do.

You realize you’re suddenly sleeping a little better and are able to be more present with your friends and family.

Or when someone cuts you off while you’re driving you realize you’re happy to let them go instead of yelling back.

And you look back to the beginning of your yoga journey and suddenly all the little things you started doing add up to become a big thing that shapes who you are and the way you live your life.

But, you know what makes practicing yoga even better than Stranger Things?

There is no season finale and there is no final season. The practice of yoga always leaves us space to keep writing new chapters.

Yoga Sutra 1.14 says, “sa tu dirghakala nairantarya satkarasevito drdhabhumih,” and tells us that practice that is performed consistently, for a long period of time, and with love and sincerity, it becomes a firmly rooted foundation for our lives.

This practice has always been meant to unfold throughout our lives and grow evolve just as we do.

We will have chapters that are muddy and confusing and don’t make much sense – (much like Season 2 Chapter 7 – I’m still waiting to see how El’s lost sister fits back into all this!)

And then we will have the aha moments of clarity when we realize how everything fits together.

And of course, much of it will fill the spaces in between. ✨

No matter what chapter you’re in now, I hope your practice helps you feel supported along the way and serves as the space to carry you through. The more we lean into it, the stronger it can be for us.

And if you’re looking for some help or inspiration along the way, know that we’re here to support you – with our online yoga teacher training courses, our YouTube channel, or simply with a “reply” to send a note to our inbox.

And for the next few weeks, I’m going to lean into mine and hope it reminds me to have some patience while I wait for these next two episodes to drop. ?

Sending love your way.

xx
– Kate

06/10/2022
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Girl in shoulder stand

Svadhyaya – The Study of Oneself

By Yoga Asana

This weeks class theme is Svadhyaya, the “Study of Oneself.” ?

Svadhyaya is one of the 5 Niyamas of the 8 Yoga Limbs Of Yoga. This Sanskrit word pronounced, swaad-yai-ya, translates to self-study and focuses on maintaining continuous study of ourselves. As we move through different yoga and meditation practices, we may often find ourselves coming to a realization that our significance and recognition of self is probably the most important aspect of our spiritual journey. There can be so many distractions in the world and even during our yoga practices. It can seem cumbersome to try and drown that noise out or even take some time in the day to genuinely just focus on not thinking. As we uncover more things about ourselves we have never known before , we can put our minds at peace. There are so many different methods of uncovering ourselves and getting to know our truest selves.

A couple of modalities that seem to be pretty popular today are:

  • Practicing yoga
  • Meditating daily
  • Journaling
  • Reciting daily affirmations
  • Finding a religious practice
  • Utilizing podcasts and books about topics of personal interest or inquiry

The peak pose this week is Salamba Sarvangasana (Shoulder Stand)

We will move towards Salamba Sarvangasana by practicing three warm-up poses. We chose Shoulder Stand as the pose this week because it really allows you to face yourself and rely on major limbs of your body. The three warmup poses are all poses that allow you to sit with yourself and recognize where your strengths and weaknesses lie. As we mentioned, when facing one’s self, it’s important to embrace all parts of that journey, including anything that may seem difficult or troubling (like a new yoga pose).

Legs at the wall (Viparita Karani)

Girl in legs on the wall pose

How to:

  1. Lay on your back with your feet facing the wall.
  2. Move your hips as close to the wall as they can go while walking your legs up the wall.
  3. Stretch your legs out straight as far as they can go (that’s comfortable for you) until you make an L shape.
  4. Breathe into your body, making sure you are comfortable as you rest again the wall.

Bridge pose (Setu Bandha)

Girl in bridge pose

How to:

  1. Lie on your back with your arms by your sides and with your palms face down on the mat.
  2. Bend your knees and bring the backs of the heels closer to your sit bones. Align your knees with your ankles.
  3. Keep the feet relatively hip distance apart and press into your feet.
  4. Engage the core muscles and begin to lift the hips up towards the sky.
  5. Keep your neck elongated with your chin slightly tucked in towards your chest.
  6. Stay in the pose for several breaths before slowly releasing your hips back down to the mat.

Locust pose (Salabhasana)

Locust pose

How to:

  1. Begin lying on your belly with your head rested on the mat. Allow your legs to be about hip distance apart. 
  2. Bring your arms so that they are lying by your sides with your palms face up. 
  3. Engage your legs and begin to lift them up. 
  4. Begin to raise your chest and arms up. 
  5. Your pelvis and belly should remain rooted to the mat. 
  6. Keep your spine long and broaden across your shoulder blades.
  7. Keep your head and neck relaxed and allow your gaze to remain down towards the mat.
  8. Hold for several breaths.

Salamba Sarvangasana (Shoulder Stand)

 Girl in shoulder stand

How to:

  1. Begin by lying on your back with your arms by your sides.
  2. Bend your knees in towards your body.
  3. Engage the core and gently lift the legs straight up towards the sky. You can lift both legs together or one at a time.
  4. Place your hands on your lower back to support it.
  5. Place all your weight into your shoulders and upper arms. It’s important to avoid putting weight onto your neck and head.
  6. Aim to get your torso, spine, and legs in one straight line.
  7. Tuck your chin slightly to elongate your neck.
  8. Hold for several breaths.
  9. To come out of the pose, slowly roll your back down towards the mat, keeping your hands on your back for support if needed. If you need to, you can bend the knees to help ease yourself down slowly.
06/08/2022
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