BeYOUtiful: Stop Competing and Start Loving

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"Today you are you, that is truer than true. There is no one alive who is youer than you." - Dr Seuss

I have always been a shy person, so I was quite nervous when it came time to teach my first 'trial class' during my YTT. As a kid, I would turn bright red and sweat profusely during school presentations. However, surprisingly, this nervousness didn't occur while teaching. My desire to teach and help others trumped my discomfort, and I discovered a confidence in myself I never knew I had.

Maintaining this confidence as a teacher isn't always easy. Of course, there is self doubt: Are my classes boring? Do I know enough anatomy? Are students judging my appearance? And then there is the sense of competition between teachers: Who teaches the most classes? Who teaches at the busiest studios? Who has the greatest attendance in class? Who has the largest social media following?

But is it really a competition between yoga teachers? Or is it simply a need to market oneself?

Competition or no competition, I've learned to focus on what I can bring to class, instead of wondering how I compare to other teachers. How I can remain authentic and positive for the students. How I can continue to learn and share my knowledge with others.

In everything we do, our greatest strength is being ourselves.

Meditate. Journal. Discover your true Self. Love yourself. And you will always shine bright.

To close, I leave you with a quote from the beautifully eye opening 'Sunscreen Song':

"Don't waste your time on jealousy. Sometimes you're ahead, sometimes you're behind. The race is long, and in the end, it's only with yourself." - Baz Luhrmann

xx

Why You Should Practice Advanced Asanas

"Life is a journey, not a destination." - Ralph Waldo Emerson

You may have heard this quote before - but do you apply it to your yoga practice?

I sometimes build my classes towards a more advanced asana with the hopes of bringing students out of their comfort zones and to witness them discover a level of strength and flexibility they never knew they had.

Of course, every body is different and not everyone is going to ace the asana on the first try. Some students laugh, thinking I am crazy for including such a challenging asana; some fall but pick themselves up and keep trying; some look absolutely defeated and bring their attention to others in the room - in admiration and/or jealousy.

During a recent class, very few people looked confident attempting the peak pose and I felt defeated as a teacher. Should I not have included this arm balance? Did I not do enough to prepare the body? I took a moment to close my eyes and suddenly remembered: yoga is not about the shape you make with your body, it is about how you feel on the inside.

I opened my eyes and shared this knowledge with the class, and the energy in the room quickly shifted. Students' doubtful glares turned into smiles of hope and I concluded that I'm not such a bad teacher after all.

The next time you're in class and a more advanced asana is presented to you, remain open to possibility. Safely attempt the asana, while remaining connected to your emotional and mental state.

Become aware of how you react to different challenges on your mat and bring this awareness with you as you leave practice.

May you see challenges as lessons, as opportunities. Opportunities to grow into a better yogi, into a better person.

xx

3 Steps to a More a Mindful Practice

"By fighting you never get enough, but by yielding you get more than you expected" - Dale Carnegie

When I first started practicing yoga, I would only attend power classes as I thought I needed to push myself to become 'better' at yoga.

It wasn’t until I discovered a more mindful practice that I truly fell in love with yoga. I found myself moving freely without thoughts of judgement - from myself or others - and letting go of any expectations - of the practice and of my body.

As a teacher, my goal is to create a balance between strength and surrender, with the goal being a more mindful practice.

3 Steps to a More Mindful Practice

1. Acknowledge
   • Every time you step on your mat, you are bringing a different bag of mental and emotional goodies: your experiences, curiosities, fears, desires. Rather reject them, acknowledge them - even those you don't necessarily want to hear.
2. Reflect
   • Become understanding of these different emotions when you first arrive on your mat and create an intention based upon this reflection.
3. Commit
   • With so much going on in the mind and the heart, it can be easy to lose sight of what matters to you in the moment. Commit to the intention you set. In every posture, with every breath.

With practice, mindfulness becomes easier and you start to apply these same steps in your everyday life. And from there, well, the possibilities are endless.

xx

Asking Questions in Yoga: Before, During, or After Practice?

I love teaching yoga for many different reasons.

A big enjoyment being the conversations with students after class.

During a recent post-class chat, a student shared her thoughts on an Instagram post of mine. I thanked her for sharing her opinion and mentioned she can always ask me any questions. She followed with: ‘Well, I can’t ask questions during class...’.

This got me thinking...

Is it okay to ask questions during a group class?

I say, if you’re unsure or curious about any asanas during class, ask. Other students will also learn from your questions, and your inquiries can guide the teacher on what to teach next.

If you’re curious about other aspects of yoga, etc, it may be best to ask after class to maintain the energy and movement of the practice. Sharing these conversations after class also builds a sense of community with other practitioners.

What do you think?

I love to hear your thoughts! :)

xx

Back to Basics: A Mindful Yoga Practice

What comes to mind when you hear the word basic?

ba·sic / noun //  'the essential facts or principles of a subject or skills'

The word basic has a bit of a bad rap these days, even being used as an insult in pop culture. How did this become a trend? Why all the hate?

Explore the Power of Basics

KALPANA YOGA believes in teaching a strong foundation of yoga basics; providing students with the knowledge + awareness to practice safely and mindfully for many years to come.

Building this foundation, whether it be in yoga or anything else, naturally inspires more confidence in one's self and their abilities.

The Not-So-Basic Online Yoga World

Looking on social media, the current trend in yoga seems to be sharing photos of handstands or other advanced postures.

We all like to show off a little sometimes, and accomplishing a handstand is absolutely something to be proud of, but what about the work that went into the handstand? The strengthening of the shoulders, wrists and core? The flexibility in the hamstrings? Let's focus more on the basic foundations and create a mindful online yoga community.

Basics of Handstands

Listed below are three basic asanas to mindfully prepare for handstand. 

Urdhva Hastasana with a backbend

Urdhva Hastasana

In Tadasana, inhale as you sweep your arms up overhead. Relax the shoulders away from the ears as you reach through the fingertips. If comfortable for the neck, gaze up between the hands. Hold for a few breaths as you feel grounded through the feet, engaging the front of the legs and lifting the kneecaps. Option to add a backbend as you lift your heart up towards the sky.

 

Uttihita Chaturanga Dandasana

Uttihita Chaturanga Dandasana

From Downward Facing Dog, ensure that the fingers are spread wide on your mat, engaging hasta bandha, as you shift forward into a High Plank. In High Plank, shoulders stack over the wrists as you 'dome up' the space between the shoulder blades. Strengthen the front of the body as you also reach up + back with the heels. Lengthen the back of the neck by keeping your gaze down. Hold for a minimum of five breaths. Option to lower knees to your mat to modify.

Ardha Hanumanasana

Ardha Hanumanasana

From Crescent Moon Lunge, exhale as you shift the weight back, straightening your front leg. Ground your hands to blocks or mat beside the front leg as you flex the front foot, engaging the front of the leg. Lengthen the spine as you inhale, fold forward as you exhale. Ride the breath for a minimum of five breaths.

Practice, Practice, Practice

Remember: building strength and flexibility takes time. Developing a strong foundation of basics takes practice.

Enjoy every breath, every little stretch + sensation, as you explore the power of basics.

xx

The Importance of Downtime

My favourite way to enjoy downtime is spending time by the water. What is yours?

Sometimes, life can feel a little rushed. We are always go-go-going; thinking about what to do next, instead of enjoying the present moment.

A month ago I was working twenty hours a week and I am now working over forty. To say it's been overwhelming would be an understatement. However, even though I have less free time, I have been more productive during my time off.

It feels great being so busy, but it's also taken a toll on my energy and emotions. Something had to give. It was time for some serious downtime! 

Absolute Relaxation

Google describes downtime as 'out of action or unavailable for use'.

I had been doing it all wrong! Downtime is to be enjoyed by relaxing and doing the things you love, not completing checklists.

Yes, chores need to be completed, however, it's also important to take time to do nothing. To simply observe your surroundings. To enjoy time in nature. To spend time on your hobbies. To hang out with friends and family. To feel absolutely relaxed.

Downtime in Yoga

A great example of downtime in yoga is taking child's pose during practice. Resting during practice allows you to reconnect with the breath and tune in with your body & emotions - leaving you feeling refreshed + refocused to continue your practice safely and mindfully.

Pause + Enjoy

Give yourself some downtime and allow yourself to slow down. Doing so will provide you with a life of less stress and more bliss. You will gain a greater appreciation for the smaller things and will be more present throughout your day.

Time to put down the to-do list and enjoy some absolute relaxation. :)

TTFN!

xx

Is It Time for a New Routine?

Having a routine invites a sense of comfort and ease, but could your routine be creating or supporting unhealthy habits?

Wake up. Check email. Drink coffee. Drink more coffee. Workout. Shower. Eat. Lesson plan. Teach. Crash and watch TV. Browse the web. Watch more TV. Teach. Run. Eat. Check phone. Brush teeth. Sleep. Repeat.

This was my routine for the past few months as I adjusted to teaching yoga 'full-time'. I wasn't able to fill my schedule with teaching and had a lot of spare time which I felt I was wasting sitting around on my computer or watching TV. I was recently offered a minimum wage job working at a cafe 30 minutes away from where I live. I haven't worked in customer service in years and am already tired of driving around to teach, but I jumped on the opportunity. Why? Because I knew it would force a change in my routine and would help me let go of some not-so-great habits.

Time for a Change

Is time passing you by yet you feel you are moving in circles? Every day seeming to be the same as the last? 

If you are feeling uninspired or unmotivated, it is time for a new routine.

Switch Things Up

Changing a routine can definitely feel a little scary. You're no longer functioning on auto pilot and are faced with challenges as you adjust to change.

Switching up your routine doesn't need to be big and scary. It could be as small of a change as going for a walk instead of having coffee when you start to crash at 3pm; taking a different route to work; packing a lunch instead of buying takeout. Or perhaps, you need a bigger change - such as a new job or hobby to explore.

Enjoy the Ride

New routines invite new energy and new experiences. They can open your eyes to bad habits, as well as to future opportunities.

I only just started the new job this week, so I am still figuring out how to best manage my time. However, even though I technically have less free time in my day, I feel more productive and focused than before. I have met some amazing people and started baking again - a passion I gave up a long time ago because I claimed I had 'no time'; I've also replaced my hours of being hunched over a computer with being up on my feet.

So give it a go. Switch things up and see what happens...

xx

Breath as Medicine: 3 Pranayama Exercises to Try

What Does Pranayama Mean?

Pranayama is a Sanskrit word which translates to extension of life force energy, or, 'control of breath'.

Here are three pranayama exercises to try and the medicine they provide - no yoga mat required!

1. 3 Part Breath - Love

The benefit of this pranayama is listed as love because it invites a sense of gratitude. This is due to the expansion of the breath: feeling your breath fill different spaces in the body reminds you what a gift it is to be alive, to be able to breathe.

Begin by laying on your back or finding a comfortable seat. Place one hand on your low belly, the other up towards your chest. Close down your eyes and begin with simply observing every inhale and exhale, as you breathe in and out through your nose.

Start a 3 Part Breath:

Take a breath in through your nose filling the low belly, followed by a second inhale filling the space between the ribs, take a final inhale filling all the way up to the collarbone; hold in the breath; exhale out the nose from the collarbone, to the ribs, to the low belly. Continue for a couple minutes. Return to a natural breath; marinating in the pranayama and soaking in a moment of gratitude before opening the eyes.

2. Nadi Shodhana - Peace

Nadi Shodhana, or Alternate Nostril Breathing, has a calming effect on the body and mind. This sense of peace arises due to the balancing of both sides of the brain by sending the breath, or prana, through different nadis in the body.

Begin by sitting up tall, grounding your palms to your knees and closing down the eyes. Take a few rounds of a natural breath, breathing in and out through your nose. Observe the inhales and exhales, as well as the space around your heart - how are you feeling emotionally?

Start Nadi Shodhana:

Open your eyes and place your right index finger and middle finger on your third eye. Lengthen the spine and close down your eyes. Follow the following sequence:

1. Close right nostril with your thumb
2. Breathe in through the left nostril
3. Close left nostril with your ring finger, hold in the breath
4. Release thumb and breathe out right nostril
5. Breathe in through the right nostril
6. Close right nostril with your thumb, hold in the breath
7. Release ring finger and breathe out left nostril

Adjust the counts for your inhales, exhales and breath retention as needed. Continue Nadi Shodhana for a few minutes. Keep the eyes closed as you return the breath to normal and observe any subtle effects to your energy and emotions. 

3. Kapala Bhati - Energy

Kapala Bhati, or Breath of Fire, is a powerful and stimulating breath which clears the lungs of any stale air and pumps oxygen into the blood stream. This breath can also have a dizzying effect as it is quite powerful. If this happens, return the breath to normal.

Begin by sitting up tall, ground your palms to your knees, close down your eyes and observe your natural breath. 

Start Kapala Bhati:

Take a deep inhale through the nose followed by short and forceful exhales out the nose as you contract the lower abdomen. An inhale through the nose occurs naturally between each exhale. Maintain your focus on the exhales. After your final round, retain the breath for a few counts and release with a slow + long exhale through the nose. Take a moment to observe how you are feeling before beginning another round of Kapala Bhati. Begin with one round of 10 exhales, eventually building up to a cycle of 50.

What is your favourite pranayama exercise?

xx

How To Get Out of a Rut

You lose all motivation and you don't quite feel like yourself - you're stuck in a rut, and ugh, it's exhausting!

You try to escape this rut, but feel as if you're spinning in circles or are frozen in time, unable to move forward.

Take Time to Reflect

I was recently in a rut myself while going through a time of transition. I decided I didn't want to be stuck anymore and took a week off to enjoy some time at the cottage - a place where my distractions would be limited and I could focus on my Self.

I committed to practicing yoga daily and taking every day as an adventure vs a check-list that needed to be completed.

While exploring a nearby town, I came across a photo which really spoke to me:

The message I took from this photo is: do what you love & love will be returned your way. I had my aha moment: I need to stop focusing on what I feel I should be doing, and focus more on what I could be doing - or better yet, what I could be giving.

I devoted myself to being a better teacher: deepening my knowledge as well as being more present for my students. I allowed myself to be more vulnerable, on and off the mat, and in doing so, I began to feel a shift in energy.

I received amazing feedback from students regarding how great they felt after practice: how they experienced an emotional release and/or discovered a new sense of awareness; new job opportunities came in and my self confidence returned. I had escaped the rut!

All You Need is Love

Long story short, here is my advice for you: spend more time doing what you love. Not only will you shine brighter + attract positive vibes, but you will also inspire others to pursue their own passions - and perhaps escape a rut themselves. 

xx

7 Days Unplugged: Life Without Social Media

Social media is absolutely everywhere! You use it to communicate with friends and follow celebrities; businesses use it for marketing, even hiring people who's sole job is managing their social media accounts.

How did social media become such a phenomenon? Can we live without it?

This month, I had the pleasure of visiting my family cottage for a week. Even without the many comforts of home, I always feel at ease when at the cottage. Worries just disappear and I dive into living the cottage life.

One of the comforts we don't have at the cottage is internet. Eek! I planned on driving to town every day to get my wifi and espresso fix, but once settled at the cottage, I decided I would abandon the internet altogether and journal my thoughts for a future blog post.

So here it is, the emotional roller coaster of a week without social media...

Day 1: This is Great!

I arrive at the cottage Friday evening, unpack and crash on the couch. It's so nice not wondering how many likes I got on my latest Instagram post or feeling envious of others' lives. I had the best sleep I've had in months and woke up feeling excited for a day on the water.

Day 2: Curiosity Kicks In

I set up my yoga mat on the dock and as I prepare for my practice, I realize I didn't download the app I use to film video. Shoot! My aunt overhears my panic and offers to connect my phone to her data plan. Ruh roh... I needed the app, so on the internet I went. I quickly went to the App Store, but couldn't help but notice the notifications coming through. I caved and took a quick peek at Instagram, but exited within seconds to avoid experiencing some major FOMO.

Day 3: I'm So Lonely

On sunny days I was able to keep busy by spending time outdoors, but the rainy days were a little tough. My aunts, uncle and grandma would spend rainy days on their iPads playing games and sending emails; talking about what their neighbours were up to, etc. I miss the playful interactions from social media, not only the likes + attention, but also seeing what my friends and family are up to.

Day 4: Don't Forget About Me

As we're hit with another rainy day, I wonder if my social media 'status' is going down. I'm very tempted to go on the internet, but resist temptation and decide to begin a painting instead.

Day 5: Okay, This Isn't So Bad

Finally, the sunshine returned and I am back to enjoying the outdoors. Without the internet, I feel as if I have more hours in my day. I'm doing things I have always wanted to do but thought I didn't have the time to do so. I'm painting, playing cards with family, practicing yoga daily, running daily, even flossing my teeth daily! Maybe this no internet thing isn't so bad after all...

Day 6: Feeling Less Anxious

I can be a bit of an anxious person, however, without the internet (and TV) I'm no longer experiencing anxiety. My nails have never looked better (I have a nasty habit of biting them), I'm sleeping 8 hours a night and I'm no longer craving junk food - I'm feeling pretty darn fantastic!

Day 7: Moving On

My time at the cottage has come to an end. I'm dreading having to leave and am curious to see how I will feel once back online...

Finding Balance

Once home, I spent a good hour browsing social media and reading emails. I felt absolutely exhausted afterwards! I realize I can't totally quit social media as I use it for work, but I do plan on limiting my time online for personal use. 

Your Turn

I invite you to go a week, or even just a couple days, without social media. See how you feel. Maybe you'll miss it, maybe you won't. 

But the question remains, can we live without social media?

xx

Seva: Selfless Service

I worked as a waitress for 4 years. I sweat my butt off as I served tables, cleaned up others' messes and dealt with unhappy customers. It wasn't an easy job, but I held on for the tips. Certain customers would tip generously, while others left pennies (literally). I resented those who didn't tip and simply smiled goodbye to those who were generous. I was chasing the dollar, one table at a time. 

Letting Go of the Ego

I eventually left the restaurant industry and am now teaching yoga full-time. I absolutely love teaching yoga, however, I periodically feel sick of hearing my own voice and stress about money, even feeling tempted to get back into serving for the extra cash.

As these thoughts continued to cloud my mind, I decided to add more asana and meditation practices into my routine in search of some clarity. I realized I was solely focusing on me vs on my students. My ego had taken over and I lost sight of why I started teaching in the first place: to help others - not to make the big bucks.

Serving should be a selfless act, not a selfish one. The more I meditated on this thought, the less I thought about money and the other stresses in my mind before teaching. My energy lightened and I felt more present & connected to my students' needs.

No Tips Required

Seane Corn describes seva (selfless service) as "going outside of your comfort zone and extending yourself when you might normally withdraw". Corn continues, "I'd love to say everything I do is selfless, but there has not been one experience where I haven't gotten more from it spiritually that I could ever give".

Moral of the story, in giving yourself fully, you open your Self to receive. 

xx

Fall Back In Love With Yoga

"A journey of a thousand miles begins with a single step" - Lao Tzu

Is your yoga practice a daily ritual? Or the occasional habit?

It has been months since I fractured my wrist, yet I only just recently stepped onto my mat for practice. I have been avoiding my practice because I am unable to do chaturanga, because I can't play with arm balances, because I feel weak.

During this time of no practice, I experienced a shift in my energy. I felt uninspired, irritated by I-don't-even-know-what, disconnected to my body - just not feeling like myself. I struggled to focus on a single thought or desire; I was feeling a little lost.

For a moment, I saw through the distractions and excuses I had created in my mind, and realized what was missing: my yoga practice.

Why Practice Yoga?

Yoga is the union of mind, body and spirit.

Yoga is a personal practice, yet it seems as though everyone is posting yoga photos on social media these days. When we become so focused on this online world of yoga, we can lose sight of the reasons why we fell in love with yoga in the first place. 

Mind

Yoga has a way of quieting the mind, of allowing you to let go of any unnecessary noise and focus on what matters.

Body

The asana practice invites you to listen to your body: to learn what feels good and what doesn't; to understand how the body moves; to gain an awareness of the breath.

Spirit

With regular practice, this feel good feeling begins to apply to your spirit - to your energy. You gain a newfound confidence in yourself; you find yourself feeling more patient; you are inspired to be more kind and there is a certain lightness in your heart.

Just Practice.

The next time you step onto your mat - whether you're excited to practice, or making excuses why not to - practice with intention.

Know that even just a few minutes to yourself - whether it be for an asana practice, pranayama or meditation - can make a huge impact on your day and your mood.

Why do you practice yoga? I would love to hear your thoughts!

xx

The Power of Practice

It's over a month now since I have practiced because of an injury.

Without yoga, I don't feel like myself. I lack energy, inspiration and confidence.

I typically don't do the asanas myself when teaching, but one day I just couldn't resist stepping on the mat and joining my students. I did a couple standing postures, then backbends, even a few downward facing dogs on my fingertips. After class, I felt a rush of energy and a lightness in my heart.

I am so grateful to have discovered yoga + the power of practice, and want others to experience the same.

New Yogis

If you have yet to explore yoga, let go of any expectations or preconceptions and give it a try.

Contact local studios and see what types of classes they offer. Try different styles, different teachers, and most importantly - have fun! 

Experienced Yogis

Starting a home practice was a huge turning point in my practice. I can't recommend enough starting one if you have yet to do so.

If you already have a home practice, commit to it. Practice every damn day. Even five minutes on the mat can change your day. 

Explore all that yoga has to teach us. Try something new, get outside of your comfort zone. Learn what feels good for your body, and what doesn't. 

Practice Makes Progress

Remember: Nothing is achieved without practice and hard work.

Everything you do, on & off the mat, do it mindfully. Act with intention. With love.

xx

How To Be Less Judgy

"Judging a person does not define who they are, it defines who you are"

Fact: Nobody likes being judged.

Yet, we're all guilty of having judged others ourselves. Sometimes we are aware of this judging, other times we're not.

So how do we become less judgy?

Listen

Stay present and listen to your thoughts. Are they positive? Are they negative?

Acknowledge

If you judge someone, acknowledge it vs going on the defensive.

Reflect

Pause and reflect on why you did.

Hold on to what you learn and apply it to bettering yourself.

xx

Past, Present, Future

Let go of what was, appreciate what is, and welcome what could be.

"Tomorrow and plans for tomorrow can have no significance at all unless you are in full contact with the reality of the present, since it is in the present and only in the present that you live" - Alan Watts

How long should we hold on to the past?

How far ahead dare we look into the future?

The Past

When you think back to your past, how far back do you look?

We are who we are today because of our past experiences.

Yet, over time, we learn to let go of our past. We recognize the moments which served to better our Self, and we release those which did not.

The Present

Ahhh the sweet spot - the present moment.

What if your present is not what you want it to be?

Good news: your present, your experiences, are yours - and only yours.

You are free to make changes in your life at any time.

Be aware of all emotions - of those which you wish to further explore, and of those which you wish to let go.

The Future

Thinking about the future can be scary.

As hard as we try, we don't have complete control over our future.

Things will happen. Things we don't want to happen. Things we didn't plan for.

So now what?

In Conclusion

"Don't ask yourself what the world needs. Ask yourself what makes you come alive and go do it, because what the world needs is people who have come alive" - Howard Thurman

Stay present. Stay mindful.

Set an intention (or two, or three...) and soak in all which you are feeling. 

xx