Snowga

Honestly, I really don't like winter. But I didn't always feel this way... when I was a kid, winter was my favorite season. Playing in the snow was the ultimate thrill, especially when it was on a snow day. I grew up in a farming town, so any sort of snowfall turned our little town into a picturesque country scene.

But now, cold temperatures mean waking up even earlier to warm up my car before work. Snow on the ground means an extra half hour on my morning commute. And winter, now that I live in a city, means brown snow, dirty slush, and icy sidewalks. I wake up to a dark sky (I get into work before sunrise), and come home to a dark sky. I rarely see any sunlight. Honestly, it's been getting me pretty down. I love going outside, but it's not really safe for me to be on my street when it's dark out. And half the fun of being outside (for me) is getting some Vitamin D.

Most weekends this winter, I've been going back home to my parents' house. I don't mind the snow so much when it's on top of trees, as far as the eye can see. Even the cold doesn't seem as bad when it's accompanied by the sunlight!

Being home today, I took the opportunity to really embrace the cold and do some yoga outside. I put my yoga mat on top of the snow on my back deck... and it actually made a nice cushion for my head during headstands!

I've really been making progress on my headstands! It's so rewarding to see hard work being paid off! :)

Winter isn't so bad, as long as you're in the sun! ☼

ॐ Namasté

Morning Yoga Sequence by Krista Marie Starr

A beautiful video of a morning yoga sequence by Krista Marie Starr that I wanted to share :)

MORNINGS - Krista Marie Starr ~ Yoga Teacher from Devon Burns on Vimeo

ॐ Namasté

You Do You

I've taken yoga classes at over a dozen studios / with private teachers, and every time I have been met with acceptance and a genuine love for yoga that transcends concern for "appearances". So when I read "5 Things I Wish People Would Stop Doing In Bikram Yoga" by MindBodyGreen, I was shocked at the arrogance, judgment, and disdain that permeated every word.

"Turning up for a hot Bikram yoga class is one thing. Keeping your cool and observing proper etiquette in one is another. Try not to do any of the following unless you are convinced that being a total nuisance is going to help everyone else improve their focus as they practice in the same hot room with you. In which case ... kudos!

The author, Low Lai Chow, who apparently is not even a registered yoga teacher, goes on to condemn those who take a break to sit down during the class, or those who leave to get some air. She writes,

"Check the schedule again. Did you sign up for a yoga class, or a mat-sitting class? We'd advise you to confirm what you signed up for, just so you can see where exactly you need to be at, and proceed to do what you showed up to do."

Whoa.

Firstly, for all of you reading this, don't listen to the advice in this article. While Bikram Yoga has many benefits, practicing yoga in a heated room can cause dizziness, dehydration, and even heat exhaustion. If you're not used to hot yoga, you may need to sit down or leave the room to gather yourself. And that's totally okay. Yoga (and I can't say this enough times) is about honoring your body. If that means taking a break, then take a break! If you don't listen to your body, there is no point in even practicing yoga at all.

Secondly, never take the advice of someone who constantly looks at what other people are doing during yoga, while condemning the exact same thing in their article.

"In a hot yoga class, you work on steadying your breath. You work on steadying your mind. You work on your body, not your face. Seriously, why would you inadvertently shoot dirty looks at your peers who are working through the same process as you are, or at your teacher, who's really rooting for you to work through all your mat demons?"

A question for you, Low Lai Chow - if you are so busy "steadying your breath" and "steadying your mind" during your Bikram practice, then how would you even know if people are sitting, or leaving the room?

Yeah.

For everyone reading this - please don't take this article seriously. There are bad eggs in every community, including the yoga community. There are those who will always judge you, or think there is an absolute "right" way to do something. But each individual yoga practice is as unique as the practitioner. You have to do you! Honor yourself.

ॐ Namasté

5 Things Yoga Has Taught Me

This holiday landmarked a very important event for me - On December 24th, I signed up and made my full payment for my 200-hr Yoga Teacher Training at Sacred Rivers Yoga! The training takes place one weekend a month over the course of a year: Saturday and Sunday 9-5.

For a while, I had debated on doing my training during an intensive course in Mexico, but it wouldn't have worked out with my work schedule. I do still hope to go on a yoga retreat in a tropical place, but doing my training near home once a month is the best fit for me!

In light of this new chapter in my yoga experience, I've been reflecting on what yoga has already given me in my life. I started practicing to help with my stress and depression, but it has transformed my life and offered me a passion that I didn't know was possible! So here are the top five things that yoga has taught me:

1. Set An Intention: This tenet applies not only to yoga, but to life. Everyday occurrences are transformed when you have the right intention - in everything from eating, to interpersonal relationships, to your relationship with yourself.

2. You Are Capable Of So Much More Than You Ever Thought: I've done things I thought I could never do - like headstands - by just giving them a try. The thing about yoga is that it doesn't matter if you succeed... there's no judgement or pressure to do something in a certain amount of time. Often times, when that pressure is off, you are more enabled to achieve what you're trying to do. Just give yourself a chance - I promise you'll surprise yourself.

3. Express Yourself!:  When I first started doing yoga again in 2013, I tried out Yoga With Adriene, a YouTube series that I absolutely loved. In one of the videos (I forget which one), Adriene told us to express ourselves in each pose. So, for example, in Downward-Facing Dog, if you feel like wiggling your hips back and forth because it feels good, do it!!  Yoga is all about doing what's right for your body. Express yourself in the truest sense of the word - evoke your self through your asanas.

4. Let Go Of All Things That Do Not Serve You: Yet another yoga tenet that translates into real life. It seems so counterintuitive, but the things that harm us are the easiest things to hold on to - stress, worries, anger, jealousy. But these things, by definition, do not serve us. So why are we holding on to them? Let it go. Breathe in, and exhale it out.

5. Honor Yourself: This is the most important thing any of us can take from our yoga practice. So often, our life's focus seems to be on how we interact with others (read: relationship drama, impressing our parents, worrying about what our friends think, etc). But our relations with others will never be as fulfilling if we don't have a solid relationship with ourselves first.

The first step is knowing yourself. The second step is accepting yourself. The third step is honoring yourself.

ॐ namasté 

How To: Practice at Home for the Holidays

Most people, it's safe to say, have a love/hate relationship with the winter holidays. While it's undoubtedly a time of family, giving, receiving, and overall holiday spirit... it's also a time of stress, traffic, planning, and chaos.

I deal with the madness by secluding myself and creating a quiet, zen space where I can do my practice and find some peace.

1. Find your space

On my brand new mat from Affirmats :)

I think lighting can be a very important element in a yoga practice. Just as we face the sun for our sun salutation, and turn down the lights for savasana, the lights can set the mood for a whole yoga practice. 

2. Add Music

Below I've embedded a great Spotify playlist to get you through a 45 minute practice (the playlist is actually exactly 45 minutes... I got lucky!) - complete with an opening/closing sequence of Tibetian Singing Bowls, and a 6 minute song for savasana. This playlist is full of funky yoga beats that will get you excited to practice!

3. Try Something New

Practicing at home is a great opportunity to try a new pose, or ones that you thought you couldn't do before. It's great because when you're alone, no one else can judge you! For example, just the other day I tried dragonfly for the first time at home, with the help of this great video I found on Youtube. Granted, I only held the pose for a breath, but now I have the confidence to keep going forward knowing that I can do it!

Even though practicing alone means that there's no one else there to judge you, make sure you don't start judging yourself. Show gratitude to yourself that you took the time to practice! In solitude, you are the only witness to your mistakes. Embrace your mistakes, and learn from them to come out stronger next time. For example, trying to do this Sirasana variation below, I lowered my front leg too far too fast and just toppled over. But after having experienced that sensation, I was less afraid of falling from then on! But if I was in a yoga class, I probably wouldn't have bothered trying that variation at all. This is why practicing alone is so beneficial - you have the freedom to look at silly as you want without an audience. :)

I did this variation of Sirasana (headstand) for the first time at home!

4. Or Just Relax

Being at home is also a great place to take a step back. You're in no rush - there's no teacher or class to keep up with. Listen to your body; go at your own pace! Above all, honor yourself.

5. Turn It Upside Down

Since it seems like everything turns upside down during the holidays, I like to do inversions to keep up with the times. Also, going on your head reverses the blood flow in the body and improves circulation.

You don't necessarily have to do headstand... downward-facing dog and forward fold count as inversions too!

6. Cool down with some hot tea.

There's nothing like a calming cup of herbal tea after a home yoga practice (or any yoga practice, for that matter). I love this blend from Yogi Tea! If you're looking to relax, go for green or white tea blends with peppermint, chamomile, and lavender. If you're looking for energy, go for black teas with orange or bergamot.

Enjoy your home practice - Happy Holidays!

- Sarah (The Sunshine Yogi)

25 Things That Happen When You Get Into Yoga

by Buzzfeed

Check out this article from Buzzfeed describing the 25 things that happen when you get into yoga.

Pretty accurate, no?

:) Happy Hump Day, yogis!

Sunshine Yogi Partner: Stinky Yogi

Yogis, let's be honest here - we all know that familiar yoga mat smell. It's not our fault, really, but what do you expect after a one-hour heated yoga class? Luckily, Stinky Yogi wants us to come out smelling like roses (or rather, plant-based essential oils). 

To get a sense of what Stinky Yogi is all about, I ordered the Try-Me Size Oil Kit, a selection of seven essential oil blends inspired by different parts of a yoga practice. It came in the mail in a package that was clearly made with love!

Here's my review of the oils:

1. Tadasana (Ground) - Earthy. A blend of cedar, spruce, patchouli, rosewood, and juniper essential oils. Kind of smells like a Christmas tree! The scent of tree oils evoke a sense of grounding. Root chakra.

2. Surya (Energize) - Bright. A blend of sweet orange, lime, lemon, and grapefruit essential oils. Reminds me of sunny mornings with fresh-squeezed grapefruit juice. Revitalizing. Solar Plexus chakra.

3. Saucha (Purify) - Spicy. A blend of lemon, eucalyptus, rosemary, grapefruit, tea tree, and clove essential oils. Smells just like chai tea! My favorite blend out of the whole set. Sacral chakra.

4. Pranayama (Breathe) - Cool. A blend of peppermint, eucalyptus, rosemary, and lemon essential oils. Invigoratingly peppermint-y. Reminds me of a cool winter day. If you are congested, taking a good sniff of this blend will clear your nostrils right up! Ayurveda to the rescue. Throat chakra.

5. Aura (Allure) - Enticing. A blend of rosewood, Bulgarian rose, patchouli, bergamot, vetiver, geranium, ylang ylang and vanilla essential oils, blended with moisturizing Jojoba oil. Take one sniff, and you'll keep coming back. Heart chakra.

6. Yin (Relax) - Zen. A blend of lavendar, clary sage, bergamot, and marjoram essential oils. Smells just like a spa! Someone should make a candle out of this. Third eye chakra.

7. Savasana (Bliss) - Ethereal. A blend of lavender, frankincense, bergamot, and ylang ylang. A little bit flowery. Very calming and slightly sweet. Crown chakra.

I absolutely LOVE these oils, and I'm excited to incorporate them into my yoga practice. Thank you, Stinky Yogi!

December Yoga Challenges

Social media has its pros and cons - yes, it can distract us from living in the present moment, but it can also offer inspiration, support, and a sense of community.

I've never done any sort of yoga or fitness challenge before, but I'm love the concept of it - by doing a challenge on Instagram (with the yoga community), you have a whole group of people supporting you and helping you along the way. Plus, you're held accountable by the social aspect of it.

So this month, I'm doing TWO Instagram challenges: The #JustBePresent monthly challenge, and the #YogaWithTFM 10-day balance challenge.

The #JustBePresent challenge is 24 days of yoga poses ranging from easy to hard. I can already foresee that I'll have trouble with some of them... I still can't do a headstand, and I certainly can't do a split yet. But that's not the point - the point (almost redundantly) is about challenging yourself. It doesn't matter if you can't do something perfectly; you just have to go in with a positive intention, and try your best. 

In a way, this is also a challenge for accepting and loving yourself. Think about it this way - if you were in a yoga class, and you saw someone trying their hardest to do bow pose but not quite making it, would you judge them? Would you really judge them if they were giving their honest, earnest effort? I'm guessing you wouldn't. So why would you judge yourself for the same thing? If you come into your practice with genuine effort, that's all that is required of you. It all starts in the heart. Love yourself, and love your journey of progress.

The second challenge is the #YogaWithTFM 10-day balance challenge. I'm really excited for this one because the poses are challenging but within my range of ability (I think)! This challenge will be a great test of my abilities!

Check out my progress on Instagram:

#JustBePresent challenge - @sarahaldie

#YogaWithTFM - @thesunshineyogi

Sunshine Yogi Partner: Yogi Surprise

I am so excited to announce my collaboration with Yogi Surprise, an amazing company that offers a monthly care package filled with organic treats and holistic products.

How it works: Yogi Surprise is kind of like a "Birch Box" for the yoga community, filled with products like Booda Butter, Chakra Oils, Mala Beads, Rawnola, and Sencha Green Tea Mints. Every month you receive a new box, filled with yoga-inspired products. It's a perfect way to complement your holistic lifestyle!

In addition, the best part of Yogi Surprise is that one lucky subscriber wins a free yoga retreat every month! To enter, all you have to do is submit a photo of your Yogi Surprise box on their website (with bonus points for balancing the box on yourself mid-pose). This month, the retreat is hosted at the Kalani Ocean Retreat in Pāhoa, Hawaii:

Just off the coast of the Atlantic ocean nestled in 120 acres of jungle, the Kalani Ocean Retreat acts as a portal into the Puna ethic of sweet seclusion. Kalani offers floating pool massages, hula, tai chi, meditation, waterfall hikes, cycling, hung healing, contact dance, black lava leading to gorgeous beaches and yoga all day every day.

Sign me up!!

To earn 20% off your subscription to Yogi Surprise, click here!

Yoga Is

Yoga is about inclusion.
It is about creating positive energy with others, while finding energy within yourself. Yoga can be practiced by any person of any age, size, gender, or experience level. 

Yoga is about honesty.
It is about coming to the mat as you are, aware of your thoughts, yet giving your practice the fullest intention you are capable of. The fact that you're even doing yoga means that you're taking the right steps to care for your body. 

But most importantly, yoga is about loving yourself.
It's about thanking your body for what it does, and honoring its limits when they've been reached. 

Yoga is about gratitude - for yourself, and for the time you have been given.

How To: Ustrasana (Camel Pose)

Ustrasana, when done correctly, is a pose that stretches all the major muscle groups of the body - including abdomen, thighs, chest, and shoulders. My favorite aspect of the the pose is that it creates space within the digestive tract, aiding in digestion and stimulating the metabolism.

To Do Camel Pose:

1. Start by kneeling on the mat, with your knees about shoulder-width apart. Inhale, and bring your shoulder blades down along the back, opening the heart.
2. Put your hands on your hips, and start the stretch by hinging backwards at the abdomen. Keep your thighs straight - don't lean back with your legs. 
3. To get your hands on your heels, it is usually easier to do one at a time. Keeping your thighs perpendicular to the floor, bring your hand down to its corresponding heel, and then the other.
4. Once your hands have connected with your heels, make sure that your thighs have stayed perpendicular to the floor. A common mistake many beginners make is to lean backwards in order to reach their hands to their heels, which is incorrect form. If it's too deep of a stretch for you to touch your heels, keep your hands on your hips when you lean back - just make sure that your thighs are perpendicular to the floor.
5. Concentrate on your breathing to relieve tension, especially in your neck. The neck muscles hold many of our stresses and worries, which can be felt in stretches like this one. Inhale, gathering all the tension in your body, then exhale, letting the tension leave your body through your breath.

____________________________________________________________________

Yoga is about honoring your body, including your limits. Push yourself, but listen to your body if it tells you to stop. And above all, never judge yourself if a pose or stretch is difficult for you. What matters is your intention to learn and improve - not the level of difficulty you are able to achieve. 

The Road to Chaturanga

You might not believe me when I say this, but it's true - I didn't pass the physical fitness test in grade school. Ever. The test has four parts: curl-ups (aka sit-ups), shuttle run, "sit and reach", and mile run. Except for the sit-ups, I didn't pass any of the components. I was inflexible, weak, and slow (kind of funny when you think about the crazy pretzel-shapes I get myself into now at yoga).

My fitness levels were always something I was ashamed of. All the "cool" girls at my school did sports, whereas I was considered to be a nerd. It wasn't a weight issue - I looked like a Q-tip with my frizzy hair and lanky body. But this just goes to show that a person's weight may not directly correlate with their level of physical fitness.

Even now, at the fittest I've ever been in my life, I am still seriously lacking in the upper-body strength department. And even though I'm a yogi and a rock climber, I still can't do a regular push-up. Really. I want to work towards it, though - which is why I've been working extra hard at my Chaturanga pose in yoga.

Lowering myself down ever... so... carefully... (in fact, you can see me biting my tongue in concentration!)

To do Chaturanga, you start in plank position with your arms straight. Rolling your toes forward, you slowly lower yourself until your arms are at a 90 degree angle. This is very important - it's what makes the entire pose. In addition, your arms must be hugged very tightly into your body in order to achieve the correct form.

It doesn't sound hard, but the whole point of the pose is lowering yourself slowly, with control, then hovering just inches off the ground for as long as the pose allows. From there, most teachers will guide you into upward-facing dog pose, which is a natural progression from Chaturanga.

While my Chaturanga still isn't perfect, I'm proud of all of the progress I've made. When I first started my yoga classes, I'd have to lower my knees whenever we went into the vinyasa flow... now, I'm on my hands and toes for Chaturanga like the best of them.

The best poses take time, determination, and perseverance, but if you keep going you really can do anything you put your mind to.

Bucket List: Yoga Teacher Training in Mexico

As my yoga practice has deepened, I've been starting to seriously consider the logistics of getting my 200-hr Yoga Teacher Certification. Right now a friend of mine is doing her 200-hr training on the weekends at a local studio, but I don't think that method would work for me. I want to do my training all at once, preferably on a retreat where I can focus solely on my practice. And since becoming such a fan of Beach Yoga this summer, I want to find a training location on the ocean.

While getting my certification is something I'm 100% committed to, I've classified it as a "Bucket List" item because of the logistics. Not only is Yoga Teacher Training (YTT) expensive, but the retreats I've been looking at range from 16-28 days... something that will be hard to manage with only 20 PTO days a year. Although I'm very grateful for how much PTO I get, I'll have to be creative in finding a way to fit YTT into my busy work life. But in the end, everything comes down to drive - you have to ask yourself, how much do I want it? And there is no doubt in my mind that I want this.

Once I decided that I was absolutely going to do my YTT, I started looking at various schools at which to get my certification. One in particular stood out - the School Yoga Institute, with training offered in various international locations. And once I read this post on the Lululemon blog about the SYI, I made up my mind that it was the right school for me.

When I do my training, I definitely want to go to the SYI location in Mexico, at the Present Moment Retreat center in Troncones. Just looking at their website makes me instantly crave beach yoga, sun-warmed breeze, and the sound of the ocean. (And guacamole.)

While yoga isn't necessarily about where you practice, the effects of visual aesthetics on the brain should not be discounted. I learned this first-hand at beach yoga this summer - it's so much easier to find inner peace and beauty while practicing in a beautiful place. Being near the ocean while practicing yoga is an amazing experience, especially with the sound of the waves ebbing and flowing in time with your ujjayi breath.

Everything about the Present Moment Retreat center looks amazing. I can't wait to go there for my training!

Downtown Yoga

I recently had the opportunity to take some beautiful photos at Downtown Yoga, one of the studios where I practice. I always enjoy going there because I love their hardwood floors, airy studios, and industrial-size windows.

It's easy to find mindfulness and peace in such a beautiful place. I'm so grateful to have the opportunity to practice here!

Climbing + Yoga

I can't think of two physical activities that complement each other better than climbing and yoga do. In my mind, they are yin and yang– yoga is yin, relaxed, soft, and mindful; while climbing, as yang, is active, dynamic, and powerful. Yet true to the concept of yin and yang, both disciplines embody characteristics of the other. Yoga can be an outward expression of energy and power, while climbing can encompass inward reflection and focus.

Besides the more philosophical complements of the two activities, there are also physical complements to consider. For example, in climbing, the wrist is almost always bent at a forwards angle while using the holds.

See how my wrists are both at a slightly forward angle (meaning they are bending towards the direction of my palms)? This can cause wrist pain and even tendonitis for many climbers.

Whereas in yoga, many poses require the wrists to be bent backwards (meaning the direction away from the palms). 

Similarly, many positions like this one in yoga can cause discomfort or even pain in the wrists (especially when in performed in the improper form). 

But by using the wrists in both activities but in different ways, it strengthens them in a very balanced manner.

That is just one facet by which yoga improves my climbing performance and vice versa; I could continue listing the skills that they both require, such as:

1. Flexibility
2. Smooth, controlled movements
3. Proper use of breath
4. Power transitions between poses/holds
5. Two words: CORE STRENGTH.

And so on. 

I'm so lucky that I find such enjoyment in yoga and climbing. Both have transformed my life in different ways, and I can't wait to continue my journey of improvement. 

Sunset Yoga on the Beach

With Revelry

This week while I was on vacation in the Cape, I was blessed to have participated in a beautiful Kripalu yoga practice held in the mornings on the beach.

The practice is held every morning in the summer at 7:30 AM on Chatham Lighthouse Beach. The instructor, Valerie, is not only a Kripalu Yoga instructor but also an RN and a Licensed Massage Therapist.

Kripalu is a form of Hatha Yoga that concentrates on connecting the flow of body movement with the cycle of breathing. Also known as the yoga of compassion, Kripalu invites practitioners to love and accept themselves the way they are, as opposed to comparing themselves with others in the class.

I can't even begin to describe how amazing it was practicing yoga in such a beautiful setting. Hearing the ocean also helped with this form of yoga– we matched our breaths to the ebb and flow of the waves.

 If I could, I would start every morning with yoga on the beach. Greeting the morning with mindfulness, joy, and energy set the tone for the rest of my day. In fact, even though I was waking up earlier to make the class, I found I had more energy compared to the days where I had slept in.

During one of the sequences in our practice, our yoga teacher told us to complete the movement "with revelry". This phrase stuck with me because it made me think– how much better would our lives be, if we lived with revelry and celebration? To me, that is the core of practicing gratitude (and yoga). If we simply acknowledge the amazing things in our lives, then we would be living with revelry; which in turn would give us more to be grateful for.

I am so grateful to have had this amazing experience. I can't wait to go back next year!

Relax and Renew

Today was a good day. During my lunch break, my mom and I took a restorative yoga class at Downtown Yoga in Hartford. After such a hectic week, this class was exactly what I needed.

As opposed to Vinyasa or Bikram yoga, this class focused on breathing, meditation, and awareness. We “set” ourselves in each pose, mindful of each breath, concentrating on sending oxygen to every part of our body.

In the throes of fitness, it’s easy to get caught up in working towards our next goal, whether it is training for a race or finally nailing that scorpion pose. But equally important is the cultivation of our minds and self-awareness, which is what makes yoga so unique. Not solely a physical endeavor, yoga exercises our mind as much as our body.

At the end of the class, during shavasana, our teacher spoke to us about the importance of carrying over our session into the "real world". "Basketball players practice basketball for the game," he said. "A violinist practices his violin for the concert. And we practice yoga to translate it into our lives."

His words resonated with me, especially since I work in an industry so contingent on deadlines. It is so easy to lose oneself in the stresses and trials of daily life. But during our yoga practice, we find balance, awareness, and inner peace.

Namaste.