A Collection of Stories
"The truth can set us free, but only if we're always in the process of discovering it" - Irwin Kula
How to Get out of a Yoga Funk
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"If we can stay with our feelings and relax our habitual thought responses, we begin to get familiar with the flow - the vinyasa - of our own experience. [...] And as we learn to trust the practice, we learn to more fully trust ourselves." - Cyndi Lee
Someone once told me "you are a teacher, not an instructor". At the moment, I didn't quite understand her intention, but her words always stayed with me.
As an introvert who doesn't enjoy crowds or attention, I sometimes struggle with feeling excited and/or inspired to teach. However, the more I think about the feedback mentioned above, and the more 'I don't feel like teaching' days I have, the more I remember what yoga is all about.
Yoga is not asana. It is not sequencing. It is so much more than that.
Yoga is the assists, the words spoken, the music, the closing quote... the energy. The lifestyle. The connection.
Teachers
May we remind ourselves that we provide so much more than what's 'on paper'. That when we open our hearts, when we ourselves are vulnerable, that is when we give our best teachings.
Students
May we always remember why we practice yoga. May we practice mindfully and with intention. And may we carry this awareness with us when we step off the mat.
Enjoy the practice -
Om shanti shanti shanti
xx
The Playful Spirit
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"And at the end of the day, your feet should be dirty, your hair messy, and your eyes sparkling" - Shanti
Over the last few weeks, I've had a number of kids attend my 'adult geared' classes. I'll be honest, at first it threw me off. Will they be noisy? Will they be bored? My mind was racing with thoughts of fear and doubt, wondering if I could provide the energy I always strive to give.
But as I observed the kids in class, I noticed they were completely focused on their own mat, not comparing themselves to anyone else; they were open to trying any pose - and did so with such joy.
However, as I witnessed the kids' enjoyment, I also sensed a shift in energy within the adults. The adults appeared distracted, even a little annoyed, and less vocal than usual (I always welcome questions, jokes, etc during practice).
Keeping everyone - ages 8 to 65 - present and fully immersed throughout an entire practice, is a challenge. But I've learned that if I give less attention to the kids, and more to the adults, the balance in energy returns to the room.
Tips for teaching a 'mixed' class:
- Kids usually have an adult companion, a simple smile or thumbs up to the child and/or companion can be enough to keep them both engaged
- Provide the usual assists and follow the class style (e.g. vinyasa, basics, yin, etc)
- Speak to the class as a group
- Offer plenty of options
A few things that we can learn from children - on and off the mat:
Stop comparing self to others
Listen
Try
Smile!
What have you learned from children?
Until next time!
xx
Stephanie
How to Handle Negative Feedback
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"Failure is merely feedback that there is something blocking the path of the emergence and expansion of the greatest version of yourself." - Mother Teresa
I love making others happy. You could even say I'm a bit of a people pleaser.
So when I received negative feedback from a student last week, I couldn't stop thinking about it. This feedback was given to me through someone else, not the unhappy student, so my mind was racing with questions.
After my mind exhausted itself, I came to the conclusion that it is impossible to please everyone. Not everyone is going to like me and I will receive more negative feedback in life. However, I can choose how to best handle such feedback.
Focus on the Positive
Turn negative feedback into a positive experience. Rather become defensive, or even offended, by the feedback, say thank you and reflect on how this feedback could improve your offering.
Have a Conversation
Remember - just as it's not always easy to hear negative feedback, it's not always easy to give it. Whether you receive negative or positive feedback, have a conversation. Listen. To quote my Dad: 'Ask questions. Don't make a statement'.
There is always more to learn; always room to grow.
May we all stay humble and kind.
xx
Finding Strength Within Surrender
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"If you don't push yourself, how do you grow?"
I first practiced yoga for the physical workout. The more challenging the class, the better. This mindset changed however after I completed my Yoga Teacher Training with Frog Lotus Yoga International (FLY).
The FLY teaching manual included a list of words to avoid saying in class - push being one of them. At first it seemed silly that a single word could have such an impact on a student's experience, however, the more I taught, the more I realized how wrong I was.
Just as I once did myself, I witness students push themselves to do more, to keep moving, even though they clearly need to rest. One class, without thinking about it, I blurted: 'Yoga is not about pushing yourself. Yoga is about exploring your Self.'
Discovering Your Edge
A student's edge varies every practice depending on what they bring with them onto the mat: their experiences, emotions, mindset, physical strains, etc. This edge is not always connected to the body and may simply be releasing or acknowledging certain thoughts.
Every practice, remain open to possibility and embrace whatever you discover on your mat - physically, mentally and emotionally.
Just as without darkness, there would be no light, there is no strength without surrender.
Find a balance between challenging yourself and being gentle with your Self and you will absolutely grow in your practice - and will continue to do so as you leave the mat.
xx
BeYOUtiful: Stop Competing and Start Loving
/"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
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"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
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"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
- 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.
- Reflect
- Become understanding of these different emotions when you first arrive on your mat and create an intention based upon this reflection.
- 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
Creating a Collective Energy
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The more I teach, the more I become aware of the collective energy that comes with practicing yoga in a group setting.
I always take the time to bring students together during the opening of practice - whether it be through meditation or pranayama - but I sometimes close practice with everyone in savasana, inviting students to leave as they please.
However, I recently noticed that as soon as I walk out of the room, students begin to move in savasana and eventually leave themselves. My energy from walking away was ultimately disrupting the blissful energy of sweet, sweet savasana.
Since this realization, I always leave time for a long savasana, allowing students to bask in the collective energy all the way to the closing namaste.
Here is how you can help create collective energy in class:
- Tune out distractions
- Become unattached to any chatter in the mind and commit to being present in your practice.
- Set an intention and stick to it
- This intention does not always need to apply to yourself. In fact, setting an intention towards others can make your practice feel even more meaningful.
- Be an inspiration
- Everybody is at practice for their own reasons. Some need strength, others need softness. As much as you are inspired by other students, they are looking at you for the same.
- Close with gratitude
- Send out some positive vibes. Breathe in gratitude and breathe out love.
Happy practicing!
xx
Asking Questions in Yoga: Before, During, or After Practice?
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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
Drop the Comparisons + Fall in Love with Your Life
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"Comparison is the thief of joy" - Theodore Roosevelt
When I was volunteering in Spain, I was surrounded by others who were also in a time of transition. I was constantly experiencing new things: new places, new people, new challenges, and new discoveries. I was practicing yoga regularly and my mind was buzzing with thoughts and questions to explore.
Once home, this buzzing in my mind began to disappear. Instead of thinking about philosophy, yoga and mindfulness, I was thinking about how to live. 'How to live' - what does that even mean? Is there only one way to do so?
As I caught up with friends and family after being being away, I found myself comparing my life to others'. I felt completely lost; as if I had wasted time travelling and volunteering.
The confidence I experienced during my time in Spain was gone. Here I was teaching yoga and inspiring others to live a yogic lifestyle, yet I wasn't even doing so myself.
I reached out to my old boss and friend for some guidance. As I opened up about the emotions I was experiencing, he said something which really spoke to me: 'Don't discount your own experiences'. He reminded me how special + valuable the lessons learned from travelling are; that not everyone has the courage to take time to travel or volunteer and I should be proud of my decision to do so.
As I reflected back on our conversation, the darkness from comparing myself to others began to fade. Yes, I still compare myself to others - especially when I go on social media - however, now when I find myself feeling down due to a comparison I have made, I take a step back to remember + cherish all of of my own experiences. Because it is our own experiences which should feed our happiness and not those of others causing us sadness or doubt.
May we meditate more on the things we have vs the things we want.
May we be grateful. Be loving. Be kind.
Not only to others, but also to ourselves.
xx
Back to Basics: A Mindful Yoga Practice
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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
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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?
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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
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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:
- Close right nostril with your thumb
- Breathe in through the left nostril
- Close left nostril with your ring finger, hold in the breath
- Release thumb and breathe out right nostril
- Breathe in through the right nostril
- Close right nostril with your thumb, hold in the breath
- 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
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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
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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
Making the Most of a Long Weekend
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I absolutely love the energy in town when a long weekend arrives. Everyone is in a good mood as they buzz about their weekend plans.
As great as this energy is, it can also feel a little hectic. People are rushing to the grocery store to buy everything they need for the holiday - usually resulting in buying enough food to last weeks - and the streets are filled with cars as people travel to visit friends and family.
When the weekend is over, everyone returns to work and the countdown for the next long weekend begins. The energy has shifted. Everyone is overwhelmed with emails and such - it almost feels like the long weekend never happened.
Make the most of your long weekend and avoid the post-long weekend blues:
Keep It Simple
A few days can go by pretty fast - especially when you have so much you want to do. Take a break from your to-do list and slow down. Put away your phone and take time to rest + reflect.
Be Spontaneous
Long weekends are typically planned well in advance, but sometimes no plans is the best plan. Be open to switching up your plans and go with the flow.
Get Outside
A little Vitamin D can go a long way. Even if the sun isn't shining, being outdoors is refreshing for the mind and spirit. So get out there and soak in some nature goodness!
Check Emails
Skimming through emails once or twice can reduce some of the anxiety which comes with returning to the office after a holiday. You will know what to expect when you return, feeling prepared to tackle your inbox once back in the office.
Have fun!
No explanation required here. Do what brings you joy and enjoy your time off! :)
Happy Canada Day, friends! Have a fun + safe long weekend.
Cheers!
xx
Selecting a Yoga Teacher Training: Things to Consider
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Photo of my Frog Lotus Yoga 200h YTT family
Whether you want to take a Yoga Teacher Training (YTT) to deepen your own practice + knowledge or to teach, it is a life changing experience you will never forget.
The first step in becoming a certified yoga instructor is receiving your 200h certification. This is the base for all other certifications - meaning, without your 200hrs, you can not complete other trainings and have them count towards your certification.
This initial training will cost you between $2000 - $3000 USD - without including any accommodation, books, etc. The expense is quite significant, therefore, you want to be wise in selecting the who, what, where, when and why for your training.
Here are some questions to explore before taking the leap:
Questions to ask yourself:
- What is your goal in taking the training?
- Have a goal when going into your training, but also approach it with an open mind. Step outside of your comfort zone and you will take home way more than just asana and philosophy knowledge.
- What style of yoga do you want to be certified in?
- Try different styles of yoga and see which one you connect with the most.
- How do you best learn: intensive or over time?
- Different schools offer different options for their trainings - choose what works best for you and the time you have available.
- Do you want to join the Yoga Alliance?
- Not all schools are Yoga Alliance Certified. If you wish to one day join the Yoga Alliance, be sure to select a school that is certified. Otherwise, you will need to retake your YTT with a certified school.
- What budget do you have available?
- Consider all expenses when reviewing your budget. If choosing an intensive training, you will also need to pay for flights, accommodation, food, etc. If you are choosing to study over x amount of months, how much time off work will you need to take? Will you need to pay for parking? Oh, and don't forget about your books which will cost you over $100 - easy.
- How is your health: mentally and physically?
- Training can be exhausting at times as it is long days and frequent asana practices. But don't worry about not being able to do specific asanas, you will not be graded on your strength and flexibility.
Questions to ask schools/teachers:
- How many teachers will be included in the training?
- Research the teachers of the selected training to learn more about their backgrounds and personalities. Ideally you want to study with teachers you feel a connection to and are inspired to learn from.
- How many students will be participating in the training?
- Certain trainings limit the number of students, where others do not.
- What will I be certified to teach once graduated?
- Is the training Yoga Alliance certified?
- What should happen in case of an emergency?
- Understand what policies are in place should you need to abort the training due to an emergency.
- Will the business of yoga be covered?
- This is an important component to learn, especially if you want to teach yoga after graduating.
As you can see, there is a lot to think about when deciding to take your YTT. Do your research by browsing online and talking with friends who have graduated about their experience. Let go of any fears and enjoy the ride.
All the best on your journey!
xx
Creating Balance in our Patterns
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I completed a major cleaning the other day and came across a box of all my old journals. As I quickly skimmed through them, I noticed similarities in my actions and thoughts - similarities that looking back now, I don't exactly agree with; yet, even in my latest entries, these traits are still very much present.
So how does one let go of any not-so-great patterns?
Step 1: Be Aware
Just as we create patterns relating to the mind, we do the same for the body.
We might sleep more on one side vs the other; always cross our legs the same way when we sit, etc. Next time you are on your yoga mat, notice how your right side feels in comparison to the left. How does this difference connect to your patterns off the mat?
The more aware you become of your patterns, the easier it is to pinpoint any imbalances and adjust as needed.
Step 2: Be Mindful
How do you act in times of discomfort? In times of elation?
Do these actions correlate with your goals, with what you want in life?
Slow down and be mindful with your actions. Journaling is an amazing tool for tracking these actions - even writing a few words a day can open your eyes to traits about yourself you were perhaps never aware of.
Step 3: Welcome Change
Changing certain patterns will not be easy, but changing those which cause imbalance in the body and mind can invite a new perspective into your yoga practice, and into your life.
xx