Why not serve up a cornerstone to many winter meals: stuffing and gravy!

 “Stuffing” is different everywhere with some people calling it dressing. No matter how you eat it, stuffing is always a great accompaniment to a winter spread.

This take on the traditional dish is chock full of veggies and herbs, while still providing you with that warm familiar flavor of the holidays. Top it with a vegetarian take on gravy. While this recipe isn’t gluten free, it’s a vegetable-first approach to the traditional dish. It can be modified to be gluten free 

Veggie-full Mushroom Thanksgiving Stuffing

Stuffing Ingredients

• 1 Loaf of White Bread (Whole Wheat bread or gluten free bread works as well)
• 1 1/2 Cups Fennel
• 5 Leek Leaves or 2 Cups
• 4 Baby Portabella Mushroom Caps
• 9 Cremini Mushroom Cups 
• 3 Cups Celery
• 3 Cups Veggie Stock
• 2 Teaspoon Fresh Sage
• 2 Teaspoons Fresh Thyme
• 1 Teaspoon Garlic
• 2 Eggs
• 6 Tablespoons Vegan Butter 
• 3 Tablespoons Olive Oil

Gravy Ingredients

• 3 Tablespoons Vegan Butter
• 2 1/2 Tablespoons Flour
• 2 Cups Vegetable Stock
• Salt 
• Black Pepper

Instructions

• 1. Preheat the oven to 250 degrees. 
• 2. Cut the loaf of sliced bread in 1 ½ inch squares and place in a large bowl. Bread should be around 4 to 5 cups.

• 3. Melt 6 Tablespoons of butter in the microwave for 2 minutes. 
• 4. Pour half of the butter over the bread and then mix it into the bread. Pour the other half over the bread and mix it some more. 
• 5. Spread the bread evenly on baking sheets and bake for 15 minutes or until the bread is dried out. It’s important that the bread is dry before you use it in your stuffing. 
• 6. While the bread dries out in the oven, start to prep your vegetables. Pull apart four leaves from the leek and make sure they are well washed. Cut off the dark green part of the leek and then slice the remaining white and light green parts into slivers. This should come out to about 2 cups of leeks.

• 7. Wash the fennel and cut in half. Cut the remaining half into ½ inch chunks. This should come out to about 1 1/2 cups of fennel. Use all parts of the fennel including the leaves, which makes a nice addition to the stuffing. 
• 8. Wash about 3 stalks of celery and cut into small ½ chunks for around  3 cups of celery. 
• 9. Rinse and pat dry the 4 baby portabella mushroom caps and 9 cremini mushroom caps. Chop into small pieces.

• 10. Dice 1 teaspoon sage and 1 teaspoon thyme.
• 11. Melt 3 tablespoons of butter then  sauté  celery and leeks with  fennel until soft or about 5 minutes. 
• 12. Add ¼ teaspoon salt and ¼ teaspoon black pepper.
• 13. Add in the mushroom and herbs then let cook until the water evaporates off, about 8  minutes. 
• 14. Combine the mushroom and herb mix with the bread in a large bowl. 
• 15. Add 3 cups of vegetable stock, 3 eggs, and ¼ teaspoon salt into another large bowl. Whisk and then add to the large bowl with the bread and vegetable mix.
• 16. Butter a baking pan and then add the mixture to the pan. 
• 17. Bake for 15 minutes at 250 degrees, and then raise the temperature to 300 degrees and bake for an additional 10 minutes.
• 18. While the stuffing is baking, start to prepare the gravy. Melt butter in a small saucepan.  
• 19. Gradually add flour. Whisking as you go. The butter and flour should froth up. Cook for about 3-4 minutes until the flour is fully cooked. 
• 20. Gradually start to incorporate the vegetable stock, whisking as you incorporate the stock.
• 21. Add salt and black pepper to the gravy and you’re ready to serve!

Check out other recipes on the Yoga District Blog!

The post the satisfaction of Stuffing appeared first on Yoga District.

the present + practice + non-attachment = yoga 

In the Yoga Sutras of Patanjali it is said that the yogic state is achieved in the present through practice and non-attachment. We spend a good amount of time on this teaching in our teacher training. Training participants usually have no issues with the idea that practice and effort will get them to the yogic state. 

It’s the non-attachment piece is the part that usually prompts more questions and furrowed brows. I explain that non-attachment isn’t detachment / pushing something away. It’s more like being OK with however the cookie crumbles. In a non-attached state, someone might say “there that is” if things go well. Just the same, they would say “there that is” if things fall apart. It’s serenity and equanimity, perhaps confusable with indifference or neutrality. It prompts us to gather a bit of faith that whatever happens is just the way it needs to be. Like my teacher Dharma Mittra says, “everything is perfect.”

 

You might think that this manifestation of non-attachment would lead us to blindly accept whatever life throws our way, to the point of tolerating any abuse. Thankfully, the “practice” part of the above formula is what saves us. The Yoga Sutras explains that practice involves making extreme efforts toward stable tranquility. That means we have to work hard to cultivate peace, rather than accept avoidable violence. Our efforts are tempered with non-attachment, and our non-attachment is enlivened by our efforts. The tranquility we’re going for here isn’t passing peace. It’s more like a sustainable resilience. 

 

The third part of the equation is about being present, mentioned in the first sutra. When I took a training with Mukunda Stiles, a devotee to Swami Muktananda, he explained the first sutra is a big deal. It isn’t just a traditional introduction, announcing that the text is exposing yoga methods in the present. Rather, it’s the key to making all the later sutras unlock. It makes sense to me – when we are living in the present we don’t judge ourselves or others by their past or our past associations with similar experiences. We are without bias, and don’t look to settle old scores. Looking at the future isn’t much better than looking at the past. The future usually is wrapped up in fear of a terrible future and attachment to escaping future suffering. So, the present is the only place for the yogi to reside. 

 

In sum, to achieve the yogic state we need to work hard towards steady calmness, yet simultaneously let it all go and live in the present.  

The post the present + Practice + Non-Attachment = Yoga appeared first on Yoga District.

Ever wonder how yoga relates to justice and peace? Check out a blog post by Yoga District founder Jasmine on how our yoga practice can serve as self care and as a practice of peace in its own right. From teachings of former Harvard Professor Ram Das to Nobel Peace Prize Laureate Emily Greene Balch, you’ll explore a few simple ideas about how everyday life is full of opportunities to practice peace.

.

IS peace the point or the journey? 

Back in 2009 I asked Ram Das, former Harvard professor and author of Be Here Now (pictured here), how to love people who I considered political enemies. He told me:

“You’ll never find peace in the outside world. Just go inside, find peace, then become an instrument of peace.”

So next time you do some yoga, do it as an instrument of peace. Your practice is not just for you. It’s for everyone, everywhere, who deserves or needs that peace. It’s for peace itself.

Every time you practice in this way, it’s as if you’re making a little deposit in the universal bank account of peace. When you join a peace demonstration, when you are kind, when you eat vegan, when you don’t buy something you don’t need, when you speak truth to power, you’re making little deposits in the peace bank.

If you’re attached to achieving peace, you might find yourself upset with much of the results these days. But attachment to achieving peace isn’t the goal. Instead, like Nobel Peace Prize laureate Emily Greene Balch (pictured here) said, “Peace is the way.” So the goal is to peacefully fight for the fight for peace.

As always, thanks for sharing your practice with us, and please keep finding ways to contribute to peace. Be sure to do plenty of yoga as self care so you develop strong resilience to any ups and downs you have on the journey! 

The post Yoga and peace appeared first on Yoga District.

 Meet Maylin, one of our teachers at Yoga District who focuses on accessibility, inclusivity, and healing practices. Learn about her journey with yin yoga and how she helps her students practice the best yoga for their bodies. Check out Maylin’s current class offerings at bit.ly/yd-maylin. 

Yin yoga features poses held for longer periods of time compared to flow and other hatha yoga classes, and the practice incorporates principles of traditional Chinese medicine.  It’s a great way to do some deep, meditative stretches to develop real flexibility and mindfulness.

Yin Yoga Journey 

I’ve been practicing yoga since college but had only done ashtanga/vinyasa classes. To rebuild my strength after an injury, I took a Yin/Yang class and discovered that I really loved the yin practice. Finding that yin teachers were in short supply, I did extensive yin yoga teacher training and even trained under its founders, Paul Grilley and Sarah Powers. 

Now, as a yin teacher, I love sharing my practice with others. Not only does this practice provide physical, energetic, and mindful benefits, it encourages each student to customize poses to their bodies (1). For example, in yin yoga, we can all be in slightly different poses when working on hamstrings. Each of us utilizes props as we see fit to support ourselves in our poses. Since we hold yin poses for several minutes, I have time to work with students individually to make their poses optimal for their bodies. 

Yoga for All

A lot of people tell me they can’t do yoga because they aren’t flexible, which is a huge misconception. My teacher Bernie Clark is famous for saying, “We do not use the body to get into a pose – we use the pose to get into our body.” I encourage people who haven’t tried yoga to not worry about looking “perfect” in a pose or whether they can touch their toes. Yoga is about getting in tune with body and breath. You may eventually find some mindfulness and energetic benefits as well. 

My yin yoga training has taught me a lot about skeletal variation. Everybody has a unique skeletal structure and we may need to adjust poses accordingly (2). For example, I have a long torso and short arms, so it’s impossible for me to touch my hips in the starting position of a bridge pose. I can come into a traditional bridge pose, but I’ve learned that I can get into a much deeper backbend and feel more supported with my feet further apart.

Our skeletal structures may also limit us when doing certain poses. For example, I admit that even as a yoga teacher, I cannot do a headstand because of the structure of my shoulders and length of my arms. In a supported headstand, I learned that my head was hitting the ground first just by a bit, which is why I could never figure out how to leverage my arms to support me in the inversion. In my classes, I incorporate teaching with skeletal variation (i.e. functionally). I will be pursuing more training in functional vinyasa and hope to share this approach when teaching vinyasa as well. 

Teaching Yoga

I love that I get to teach a variety of students in my classes. I strongly believe in making my yin and yin/yang classes accessible to all ages, body types, and conditions. It’s inspiring that so many students, particularly those with injuries and conditions, are willing to try my classes and trust me to guide them in their practice. 

In my classes, the top requests I get from students are to work on hips and shoulders. These areas carry a lot of tension and emotion in our bodies. Prior to COVID-19, I would often do some gentle adjustments and reiki on my students during yin poses. I feel my students’ energy change during child’s pose, figure four, or sleeping swan — a yin version of pigeon (3). They tend to release stress during shoulder openers, such as supported heart-opener, supported fish pose, or simply savasana (4 and 5).

Sources

1. 1. Benefits of Yin, https://www.yogajournal.com/yoga-101/types-of-yoga/yin/yin-yoga-2/
   2. A Lesson in Anatomy: Why Your Practice Won’t Look Like Anyone Else’s, https://yogainternational.com/article/view/a-lesson-in-anatomy-why-your-practice-wont-look-like-anyone-elses
   3. Sleeping swan pose, https://www.yogapedia.com/definition/9618/sleeping-swan-pose-yi
   4. Supported fish pose (Matsyana), https://www.yogajournal.com/poses/modify-fish-pose-joy-contentment/
   5. Savasana, https://www.yogapedia.com/definition/6582/savasana

The post Teacher Feature: Meet Maylin! appeared first on Yoga District.

In yoga traditions, our connection to the Earth is an important part of the practice. The word yoga is derived from sanskrit yuj, which means “union”(1). This “union” mentioned so often in yoga texts extends beyond our physical bodies. It encompasses the metaphysical and natural worlds including other people and living things. That’s part of why an essential aspect of practicing yoga is caring deeply about our planet and its inhabitants. To be a yogi is to be an environmentalist. 

This concept of unity with our planet can guide our yoga practices and the way we live our lives. With a bit of effort and practice, we can all embrace being environmentally mindful and develop some beneficial habits. In this post, we’ll explore environmentalism as an expression of yoga ethics. We’ll also share easy tips to help reduce your carbon footprint and adopt sustainable ways.

YOGIC ETHICS and ENVIRONMENTALISM

Environmental stewardship is essential to our practice of yoga’s core ethical principles (yamas and niyamas). These ethical rules were codified in The Yoga Sutras of Patanjali, a foundational philosophical yogic text (2). Modern yogis can use these yamas as guides to navigate our planet’s environmental challenges. 

AHIMSA: NON-VIOLENCE/ ACTIVE LOVE

Ahimsa, the first yama, teaches us to do no harm. It is the yama most apparently connected to conservation. We can attempt to make lifestyle choices that will do the least harm to our planet whenever possible. Each of our actions has an impact on the environment. Everyday choices like what we eat, buy, utilize, and how we dispose of it can impact our bodies, minds, communities, and our planet. 

For guidance on how to minimize your carbon footprint and potentially improve your health, check out our Eating For The Planet article and our Conscious Eating Series.  They will help you learn how to build environmental ethical and mindful eating habits into your daily routine through:

• Meal planning to reduce waste
  
• Optimal food storage methods
• Zero- waste shopping
• Yogic values of food
• Navigating food labels
• Eating seasonal
• Understanding food sources
• Simple urban gardening
• Advantages of a plant based diet

Also, get inspired to cook healthier with Yoga District’s wonderful vegetarian, vegan, and gluten free recipes. 

Another way to practice ahimsa is to be a conscious consumer! Learn in our Conscious Consumption Guide how to shop sustainably (shrinking the ecological footprint of your purchases). Additionally, if you care about decreasing your consumerism (being more environmentally sustainable) then our Upcycling Guide has a lot of helpful tips. 

You can also check out our Recycling Guide and Energy Saving Guide for more suggestions on how to practice environmental ahimsa. Of course, recycling and living greener are always noble actions but not always easy tasks to accomplish. If you keep trying and practicing then it will get easier!

SATYA: TRUTHFULNESS 

Satya is another yama, and it teaches us to live honestly. Living with satya challenges a person to engage with the truth every day. It inspires us to find our voices and speak up for what we believe in when necessary. 

To live your truth, you can reflect on your values. Let that steer you to how you can best serve our planet. Is it through wanting to protect green spaces? Or reaching out to your congress member to help enact needed policy changes? If yes, then our Climate Policy Outreach Guide provides useful suggestions. Or maybe you are interested in helping in a more localized way, like community gardens or other forms of mutual aid.

ASTEYA: NON-STEALING and BRAHMACHARYA: RIGHT USE OF ENERGY 

Practicing the yamas of asteya and brahmacharya on an environmental level means being conscious of our use of the Earth’s resources. Also, these yamas can guide us toward the right use of our energy in our efforts to live greener. 

Earth’s resources are to be used thoughtfully. They should be shared among its inhabitants as fairly as possible. On a personal level, consider which environmental efforts you want to direct most of your energy towards for maximum impact. 

APARIGRAHA: NON- POSSESSIVENESS 

We can detach ourselves from consumerism through the yama of aparigraha. One way to practice aparigraha is to practice mindful eating, knowing when we’ve had enough and what foods we truly need. For suggestions on how to practice aparigraha environmentally then check out any applicable guides (conscious consumption, upcycling, recycling, etc.) in the ahimsa section. 

Our planet is so valuable it deserves more than just one day of recognition! Thanks for being part of this community that works to find ways to honor the planet daily.

Sources 

1. Yoga Definition, https://www.yogapedia.com/definition/4/yoga
2. The Yoga Sutras of Patanjali, http://www.gutenberg.org/ebooks/2526

– Charon K.

The post Being a Yogi Environmentalist appeared first on Yoga District.

I developed this recipe years ago when dealing with the unrelenting heat of summer while living in Brooklyn. My apartment had one window air conditioning unit, so it was never comfortably cool inside. I wanted instant relief when I came home after baking in the sun reflected concrete. My remedy was a watermelon slushie. Using only a few ingredients and made in only a few minutes, it provided almost immediate relief and tasted so good.

WATERMELON SLUSHIE

This is the perfect quick healthy summer slushie with only 3-4 ingredients! Frozen watermelon is required for this recipe. You do not want to use unfrozen watermelon with ice because it will dilute the mixture thereby altering the taste and texture of the slushie.The key to this quick recipe is to freeze the watermelon ahead of time. This recipe is naturally vegan and gluten free. It is less of a traditional recipe and more of loose guidance. So have some fun and find the right flavor and texture for you!   

INGREDIENTS

• Watermelon (mini size should be adequate)
• Coconut Water (all packaged coconut water does not taste the same nor have the same health benefits so so pick your favorite)
• Lime
• Fresh Mint

DIRECTIONS

Prepping the Watermelon

1.First cut off each end side of the watermelon so that an end can lay flat on the cutting board. Then carefully trim off the rest of the watermelon’s rind by starting on the top of the watermelon and slowly carving downward.

2.Cut the watermelon into 1 inch wide slices. Next dice 1 or 2 stacked slice(s) into 1 inch cubes. If your watermelon is extra juicy  then save any juice.

3.The best way to freeze the watermelon is to spread it out on a parchment lined cookie sheet and stick in the freezer for a few hours. Once frozen then store the watermelon in a freezer safe container or bag. If you don’t have freezer space for a cookie sheet then skip that step and place your freshly cut watermelon directly into the freezer container (but know that your watermelon will clump together).

Making the Slushie

1.Pour the desired amount of coconut water into a blender (maybe start with around 1 cup). 

2.Added the desired amount of watermelon (should be slightly less to around the same amount as the coconut water). Also, add some of the saved watermelon juice for enhanced watermelon flavor.

3.Add the flavor enhancers of lime juice and/or mint . Add a little bit at first, adding any more until you reach your preferred slushie flavor. (Personally, I add either lime or mint because I find both together a bit overpowering. Lime is also my preferred flavor enhancer. Although you may enjoy both mint and lime).

4.Blend all the ingredients and any more as necessary until your desired texture or taste.

5.Drink and enjoy!

HEALTH BENEFITS

Each person’s health is so unique so always consult with a medical profession about what benefits you.  Below is general nutritional information.

Watermelon

Watermelon is composed of more than 90% water. It is a fruit with a lot of essential nutrients with plenty of health benefits. The generous doses of vitamin A, vitamin B6, vitamin C, lycopene, potassium,  and fiber aids with: 

• Blood pressure, 
• Cholesterol
• Healthy Digestion
• Hydration
• Inflammation
• Nerve Functioning
• Skin and eye health (1). 

Coconut Water

Coconut water helps with hydration while being low in calories and free of fats and cholesterol. It contains electrolytes (electric charged minerals) such as potassium sodium and magnesium that help you replenish lost nutrients after sweating (2,3). 

Sources

1. 11 Top Watermelon Health Benefits, https://www.nwhealth.edu/news/11-top-watermelon-health-benefits/ and Why Watermelon Should Be Part of Your Diet, https://health.clevelandclinic.org/benefits-of-watermelon/
2. Electrolytes,https://medlineplus.gov/ency/article/002350.htm#:~:text=Electrolytes%20are%20minerals%20in%20your,acidity%20of%20your%20blood%20(pH)
3. Health Benefits of Coconut Water, https://health.clevelandclinic.org/the-health-benefits-of-coconut-water/

• By Charon K.

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I grew up fearing my own breath and fearing my own body. As a child, I was raised with the kind of religion that espouses “if I die before I wake, I pray the Lord my soul to take.” Now if you tell an obedient and anxious child these words to repeat then know that they will be internalized. This was the origin of my panic attacks. Each and every night, I feared when I fell asleep because I didn’t know if I would wake up. I didn’t know who would ultimately take my soul.

Breath in Yoga

In Sanskrit, the word for “self” and “breath” are the same: Atman आत्मन् 

In Hinduism, it also refers to our conception of soul

The practice of yoga is something deeply spiritual to me and my people. Although I have been a practitioner for nearly 10 years now, I did not fully understand the spirituality of yoga until very recently. The sacred and religious communion of mind and body, breath and stillness while harnessing internal heat and energy to achieve meditative mindfulness. Before now, when my yoga instructor uttered the words, “just keep breathing” or “focus on the breath and align each movement with it” then my internal dialogue amounted to not much more than “Bitch, please”. 

My Relationship with My Breathe

I was afraid of my breath. I was afraid of my body. There was something in recognizing the power of unionizing my body and mind that actively scared me. My breath becomes a foreign imposter to me when I experience panic attacks, bouts of hyperventilation, and surging waves of anxiety. It feels like it’s actively working against me, fighting my will and intention to feel the stress in my body.  Biologically, I know how my breaths of life-replenishing oxygen are valuable. Yet, it was something my body did without my voluntary control, without my permission, and without my knowledge. I don’t always want to be alive and that’s when my breath becomes my enemy. It’s a foreign, disconnected, and involuntary scientific process that I could not understand. 

Little did I know, my body was desperately trying to protect me. After being diagnosed with manifold chronic conditions and pain syndromes, I finally came to understand what my body was telling me with its pain signals. It was trying to stop me from falling off the ledge by sending a conscientious warning that I needed to slow down. I needed to breathe. Slowly but surely, an autoimmune illness would eat away at the lining surrounding my joints until they became ankylotic, dysfunctional, and excruciating.The connective tissue synovium became so inflamed that my joints themselves would begin to erode. Joint spaces were on their way to rupture, cartilage deteriorated until bone met bone in an unholy communion of pain, fissure, chronic inflammation, and irreversible damage. My disquieting pain was a canary in a coal mine, an omen of early demise which came 25 years too soon. A curse that plagued my family for generations and had finally found me. 

Struggling with Breathing

On average, we use 80% of our total lung capacity. This figure is lessened by our daily chaotic routines and schedules from our busy and stressful commute, workday, lack of adequate rest, lack of active diaphragmatic breathing and parasympathetic nervous system activation. 

My heart rate tends to rest near 110 beats per minute because my severe anxiety, restlessness, and drive to produce disables my nervous system from leaving its instinctual fight or flight response. Paradoxically, this means my body is not granted time to heal, time for the oxygen from my breaths to fully reach my extremities. Nor for my bloodstream to bring critical anti-inflammatory white blood cells to the joints in my hands, neck, back, and shoulders to repair the damage I consistently and involuntarily wreak. 

My body said: Resist the tugging in your chest (whether from excitement or anxiety, they maintain the same physical manifestation) that compels you to lean in closer, to breathe more quickly, and to get riled up. We need you to find a resting place, a glass of water, a gulp of air, we need you to finally let us stop and heal. 

“According to Hindu philosophy, the self or Atman is ultimately identical with the supreme reality of Brahman (the Hindu god of creation). Attaining Moksha means realizing this identity and becoming one with the divine. This state of oneness is characterized by a profound sense of peace, joy, and unity with all of creation.” 

– Alexandra Kesler

It occurred to me that I have been reticent in my role to return carbon dioxide to this earth, to return the gift of life that plants afford us on a temporary loan. With the expectation that we will hold up our end of the bargain to return the life-sustenance they grant us each and every moment. I haven’t been fully breathing. 

No Space to Breathe

We live in a world that deters rest, especially from people like me. From those who are multiply marginalized, who are BIPOC, queer, women and non-men, disabled, and who are not economically wealthy. Those who are also disempowered, overshadowed, overspoken, who are simultaneously overexploited and underappreciated. 

I was conditioned from a very young age, as a small child who knew death, grief, trauma, racism, and violence all too well that I needed to work 1,800 times harder than my peers to succeed. It was necessary to work 3 jobs, play 6 different sports, take 25 AP classes, volunteer for every opportunity that arose, win class awards, attain every scholarship, and graduate at the top of my class in order to simply rinse and repeat. My brain, body, and nervous system knew no rest, no peace, and no stillness. My friends joked about how I never slept or would fall asleep in the strangest places when exhaustion finally overtook me. My body had to forcibly step in and power me down. My peers would compete about who actually got the least sleep. As if this was a competition in fatigue, a prestigious medal to be won for chronic sleep deprivation, exhaustion, stress, and dysfunction. 

The world does not wish for us to rest, for us to realize our collective power and resist and destabilize the forces that be. Yet, this is precisely what must be done to save our planet, our bodies, our souls, and our minds.

Trying to Breathe

My hope in telling my story is that this reaches another small brown girl out there who fears her breath and body, and who fears her Atman. I want her to know that she is so powerful, so capable of a life replete with love, peace, fulfillment, rest, and joy. 

Listen when I say: I need you to honor your soul, your heart, your breath, your rest. Protect it and do not let anyone take it from you. 

I need you to finally let yourself breathe. 

———

I’ve been thinking a lot about lungs. 

My lungs 

The miracle of breath 

The sensation of oxygenation 

The beauty of functional

Seamless

Weightless

Waterless 

Full

Breath

And for that, today I am grateful.

-Anya K.

The post Remember to breathe appeared first on Yoga District.

This is Aaron’s final story in a series of blog posts about his yoga teacher training journey. He hopes you gain some insight into what happens during yoga teacher training and if it might be something you would want to try yourself. 

Life After Yoga Teacher Training (YTT)

When I got back home after the last day of YTT, I took a moment to reflect. Absorb how much of a privilege it was to experience. The beauty of it all.  And how much of my life had revolved around it since the time I woke up, ate, slept, and socialized. It was all influenced by YTT. And now that it was over, I found myself wondering what to do next. 

I felt like a little bird standing on the edge of the nest for the first time. Unsure of how to navigate my journey to becoming a yoga teacher past the protective nurturing space that was YTT.  Albeit a bit scary, I was also excited by the opportunity to put what I learned into practice. As both a practitioner and teacher. Thankfully, the post YTT assignments gave me structure to do that exactly.

3 Sections of Post Training Homework

The post YTT homework assignments provided a framework for us to dive deeper into our studies of yoga while also giving us opportunities to put those studies into practice. This provided a systematic way to complete the requirements by Yoga Alliance for becoming a Registered Yoga Teacher (RYT). 

After finishing the Post YTT homework, I realized that YTT provided me with the tools I needed to teach. That the post training homework gave me more time to practice using those tools. 

Since speaking with people who’ve done YTT at other studios, I’m under the impression that YTT assignments are handled differently everywhere. At Yoga District, it’s sectioned into three parts:

1. Community Practices: This requires taking five yoga classes and observing five additional classes. Additionally, teaching five free community classes. Plus writing a draft blog post or short educational article that touches on something learned during teacher training.
2. Self Practice: This section includes practicing and journaling consistently about: 
   1. – Doing a set asana sequence (1)
   2. – Doing a specific breathing and meditation practice
3. Readings and Retention– This section includes several readings. Including books like The Heart of Yoga by T. K. V. Desikachar, The Bhagavad Gita by Swami Prabhavananda and Christopher Isherwood, Yoga Anatomy by Leslie Kaminof (2,3,4,). 

YTT Homework: Self Practice Section

Post YTT homework doesn’t have to be done in order. So I delayed the community practices so I could have some time to work on the feedback from my fellow trainees and training teachers. Plus I wanted some time to just get back to having my own personal practice again.

So I started with the Self Practice section. The breathing and meditation portion of the self practice section included chanting, calming breath, alternate nostril breathing, Kapalabhati breathing, mantra meditation, and seedless meditation (5,6). When I started my day doing these practices, I noticed I was able to be more present in the moment. Additionally, I felt a sense of groundedness afterwards. 

For the asana portion, we’re recommended to practice either the Dharma or Power sequence. But I was able to get permission from Yoga District to study the Rocket 1 series instead (7). The Dharma and Power series are great. Yet in training, I was inspired by how much fun I had in the Rocket class taught by my teacher Blythe. Therefore I selected Rocket Yoga instead because I wanted to learn to sequence it so I could teach it.

Completed Yoga Teacher Training

I’ve completed Yoga Teacher Training. I appreciate and love that my study of how to practice yoga and teach it to others will be a lifelong process. It’s an honor to be able to continue the ancient tradition of yoga as a teacher of it. While some people might interpret this as a job title that implies cueing people through an exercise. I see it as playing an active role in continuing the practices and teachings of yoga that have existed for thousands of years. 

I’m acutely aware of the stereotypical imagery that comes along with the words “yoga” and “yogi” as being out of touch with what society tells us is “important”. Although,direct experience has made me a firm believer in the power of yoga to improve mental, physical, and spiritual wellbeing. I believe large external changes start from internal ones. With that in mind, it’s my goal that my practice of yoga and teaching of it will help play a role (however small) towards making a more peaceful, healthy, and happy world for all living beings. 

I’m aware of how much I have to learn to become the yoga teacher I wish to be eventually.  Although, I’ve reached a point where I think the best way to get there is to supplement my studying with actual teaching. My first official yoga class that I taught was an audition/interview class at Yoga District entitled “Flow Yoga Basics + Yin Stretching”. Based on the feedback from the students that attended, I could either be made an official Yoga District teacher or need to keep retaking the audition until the student feedback comes back positive enough.

The first class went pretty well. Was it perfect? No, but I was prepared and  did my best. I had made some improvements based on the feedback that I got from teacher training  so I looked forward to teaching again. Confident that with each class I teach that I would get better at effectively communicating the practices and teachings of yoga. Thereby better serving the people that attend my classes.

Becoming a Yoga Teacher

I hope to see you in class someday, if you’d like to join me in this quest of exploring yoga together. Either as the teacher. Or even cooler as one of your students, should you choose to do a Yoga Teacher Training (YTT) and embark on becoming a yoga teacher yourself someday. 

Aaron is a Yoga District teacher and also now part of our YTT teacher training faculty! Feel free to read his other blog posts that outline his YTT experience from start to finish.  If you might be interested in signing up for yoga teacher training then check out the dates for upcoming sessions.  

Sources

1. 1. Sequencing Fundamentals & Guidelines, https://yogateachercentral.com/free-yoga-teaching-resources/free-resources-yoga-class-planning-sequencing/free-resources-sequencing-fundamentals/
   2. The Heart of Yoga by T. K. V. Desikachar, https://www.goodreads.com/book/show/56303.The_Heart_of_Yoga?from_search=true&from_srp=true&qid=iEh6tVEdzt&rank=1
   3. Bhagavad-Gita: The Song of God, https://www.goodreads.com/book/show/581621.Bhagavad_Gita?from_search=true&from_srp=true&qid=A20aJRJsXU&rank=4
   4. Yoga Anatomy by Leslie Kaminof, https://www.goodreads.com/book/show/1044807.Yoga_Anatomy?from_search=true&from_srp=true&qid=U0gXa6TGgP&rank=1
   5. Kapalbhati Pranayama, https://www.yogapedia.com/definition/6469/kapalbhati-pranayama#:~:text=Kapalbhati%20pranayama%20is%20considered%20an,order%20to%20clear%20the%20nadis.
   6. Mantra Meditation, https://www.healthline.com/health/mantra-meditation
   7. Rocket Yoga, https://www.stylecraze.com/articles/rocket-yoga-what-is-it-and-what-are-its-benefits/

– Aaron C.

The post Life After Yoga Teacher Training appeared first on Yoga District.

Join us, in celebrating Women’s History Month and feminist yogis!

We honor female identifying yogis in our community by telling their stories. The diversity of their experiences helps represent the true narrative that yoga is for everybody. Yoga District tries to have safe inclusive spaces that are accessible for all to practice.

Check out past posts that feature feminist yogis in our community. This month we highlight Maylin’s story.

PLEASE TELL US ABOUT YOURSELF? 

I am an Asian American that grew up in California with immigrant parents and a socioeconomically disadvantaged background. As a first generation college student, I studied economics and sociology, and also pursued a Master in Public Policy. I moved to D.C. to work for the federal government, as I wanted to work in public service.

Another interest of mine is music. I sing in a DC area choir called Six Degree Singers (1). I obviously also love yoga and Yin Yoga makes me feel at peace.

IF YOGA HAS HELPED YOU COPE WITH MENSTRUATION, ARE THERE ANY RELATED TEACHINGS OR ADVICE YOU’D LIKE TO SHARE? 

For as long as I can remember, I had unusual periods that were long with bad cramps. Doctors shrugged it off as being a teenager and my mom would berate me for looking sick while I was on my period. It is built into us at an early age that it is taboo to talk about periods, pelvic pain, and women’s health in general. A study in 2019, found that cramps and heavy bleeding were linked to about 9 lost days of productivity for a woman every year. Also, that only 1 out of 5 women told their employer or school the real reason for their absence (2). 

Overtime, my premenstrual syndrome (PMS) started to last 2 weeks (3). My menstrual cycle would be 7 to 10 days with bad cramps (severe dysmenorrhea)and then there would still be pain afterwards (4). In total, it badly affected about 50% of my life but at least my periods came every 6 weeks versus 4 weeks. At that time in my life, vinyasa yoga felt like something I could do even during the bad days of my PMS and period.

Doctors put me through every type of birth control you could think of to try to manage the PMS and severe dysmenorrhea during my periods. They suspected an endometriosis diagnosis, which was later confirmed (5). Eventually, I developed chronic pelvic pain and fibromyalgia so vinyasa yoga didn’t always feel doable (6). I discovered a yin/ yang yoga class that became my sanctuary. It’s a hybrid of some flow followed by deep releases in long held floor based yin poses. The Yin Yoga practice in particular really helped to open up my lower body and improve pelvic pain. 

DESCRIBE HOW YOU RELATE TO YOUR BODY DIFFERENTLY BECAUSE OF YOGA? 

Yin Yoga helping with my pain ultimately inspired me to become a yoga teacher. I pursued my 200 Hour training at Yoga District. I have spent 500 hours of training with the top Yin teachers around the world, learning about: 

• Anatomy and skeletal variation (7)
• Myofascial release (8)
• Meridians (9)
• Meditation.

I also pursued a Pelvic Floor Yoga teacher training program. This integrated my knowledge of Yin Yoga to find great releases for the pelvic floor, which often becomes tight if you have chronic cramps, dysmenorrhea, or other pelvic pain (10). Additionally vinyasa training has enhanced my understanding of how to strengthen the body as well. My yoga training and practice has empowered my body awareness with increased knowledge of my own body. Plus, it’s provided me with more tools for strengthening and releasing my body. Also, the commitment of showing up to teach every week helped me overcome the mental barrier that I couldn’t do vinyasa yoga when I was in pain.  

For those who are interested in teaching or deepening their practice, I am part of Yoga District’s 200 Hour Teacher Training Faculty.  If you’re looking to learn more about Yin Yoga or how to teach it then check out my 50 Hour Yin Yoga Teacher Training  over 3 weekends spread out from April 2023 to May 2023.

WHAT DOES BEING A FEMINIST MEAN TO YOU? 

Being a feminist means having control over your body, advocating for your voice and others’ voices to be heard, while also supporting other women. Previous male acupuncturists that treated me had zero idea what it’s like to have debilitating periods. They were pushy about me getting off birth control since they viewed it as an impediment to my progress. For me being on birth control, that generally suppresses periods, is the only way I’ve been able to live my life and advance in my career. I still go to acupuncture on a weekly basis but I have simply chosen to see someone less judgmental and rigid on traditional chinese medicine protocols.

DO YOU FEEL YOUR YOGA PRACTICE IS A FEMINIST ACT? 

My goal in becoming a teacher is to share this practice and knowledge with others. I also want to facilitate a change that talking about pelvic pain is okay. The amount of self advocacy and entrepreneurship in putting together the care required would be a lot easier if we shared our experiences (good and bad). In honor of Women’s History Month and Endometriosis Awareness month,  I am again offering this free Yoga for Pelvic Pain workshop (March 19 at the 14th studio and online) (11,12). This year, like last year’ workshop, we also included a safe space for a discussion about Pelvic Health.  

I’ve had my journey with pelvic pain, yoga, and becoming a yoga teacher.  I want to empower, provide support, and be a resource for your journey.

MY YOGA CLASSES

You can find me in my weekly class offerings, where there’s a variety to choose from depending on your needs. If you’re interested in private sessions then you can fill out this form.

• If you’re just looking for deep releases and to calm your body and mind then try my Friday Yin Yoga class (6:40 pm at Dupont and online).
• Sunday’s Yin Yoga with Myofascial Release class will dive deeper into your body’s fascia and other deeper tissues (13). It also integrates tennis balls for self myofascial release (6 pm at Dupont and online).
• Looking to balance out your body with gentle strengthening followed by deep releases then my Sunday Yin/Yang Yoga class is a great choice (12:45 pm at 14th street and online).
• Friday ‘s Chill Flow 1-2 class is an ideal beginner friendly flow class to unwind from your week while bringing in some strengthening (5:20 at Dupont).
• For a more strength-based flow where you can play with adapting poses for your body then Sunday’s Flow 1.5 to 2 class is a perfect option (4:45 pm at Dupont and Online).

Sources

1. Six Degree Singers, Singsix.com
2. Period pain linked to nearly 9 days of lost productivity for a woman in a year, https://www.cnn.com/2019/06/27/health/period-pain-productivity-study-intl/index.html
3. Premenstrual Syndrome (PMS), https://www.womenshealth.gov/menstrual-cycle/premenstrual-syndrome
4. Dysmenorrhea, https://my.clevelandclinic.org/health/diseases/4148-dysmenorrhea
5. Endometriosis, https://www.womenshealth.gov/a-z-topics/endometriosis
6. Fibromyalgia, https://my.clevelandclinic.org/health/diseases/4832-fibromyalgia
7. Functional Yoga: When Is Alignment Important?, https://yogainternational.com/article/view/functional-yoga-when-is-alignment-important/
8. Myofascial Release, https://my.clevelandclinic.org/health/treatments/24011-myofascial-release-therapy
9. The Relationship Between Yin Yoga and the Meridians, https://www.yogapedia.com/the-relationship-between-yin-yoga-and-the-meridians/2/12091
10. The hypertonic pelvic floor, https://www.pelvicfloorfirst.org.au/news/577/the-hypertonic-pelvic-floor/
11. Women’s History Month, https://www.womenshistory.org/womens-history/womens-history-month
12. Endometriosis Awareness month, https://nationaltoday.com/national-endometriosis-awareness-month/
13. Fascia, https://my.clevelandclinic.org/health/body/23251-fascia 

The post Celebrating Feminist Yogis: Meet Maylin appeared first on Yoga District.

Check out past posts that feature black yogis in our community. The history of black yogis in America is entwined with the civil rights movement. Black people, in the 1950s possibly earlier, were practicing yoga and adopting non-violent practices also called ahimsa. Learn more about the history of Black yogis in America in our post, Celebrating Black Yogis: Then and Now.

This month we highlight Allison C.’s story. 

HOW WOULD YOU DESCRIBE YOUR YOGA JOURNEY?

I feel fortunate to realize that I liked yoga by taking a Black teacher’s classes at a gym. However, I was super intimidated when I decided that I wanted to start going to a studio. It was more than 10 years ago and I think I just started googling until I found Yoga District. Yoga has been a special part of how I keep coming home to myself. Over the years, there are weeks where I have practiced everyday and months at a time that I didn’t touch my mat. But all along the poses, the breathwork, the deep connectivity to people and also the planet have been my conduit to restabilize and get present. I am so grateful for it.

WHAT DO YOU ENJOY ABOUT BEING A YOGI / YOGA PRACTITIONER?

Being a perpetual student. Always learning and practicing. I’m not ever perfecting but just trying again.

IS THERE ANYTHING YOU LIKE TO SHARE ABOUT YOUR BACKGROUND?

I’m Black and more specifically African-American. My ancestors were enslaved to Virginia and South Carolina. I feel deeply connected to the entire Diaspora.

WHAT DOES BEING A BLACK PERSON MEAN TO YOU?

I like yoga but I love being Black. I’m grateful to have grown up with a deep connection to my own history. I often think about how much choice and freedom I have compared to many of my ancestors.

WHAT DO YOU THINK ABOUT WHEN YOU HEAR “BLACK HISTORY MONTH?”

I think “Lift Ev’ry Voice and Sing” and Black History Month programs at the local library in my hometown. I know it can be dangerous and tokenizing but I also know it can be celebratory.

IS THERE A SPECIFIC BLACK PERSON FROM HISTORY WHO INSPIRES YOU? WHAT ABOUT A PERSON FROM TODAY?

Octavia Butler inspires me. Her certainty about her own success and her skill in clearly seeing the future makes me want to invest in my own creative process. She reminds me that our success is based on the goals we set for ourselves and our own commitment to consistently use our talents.

WHAT DOES BEING A BLACK YOGI / YOGA PRACTITIONER MEAN TO YOU? 

Hmm, I haven’t thought about it before. I just am that.

WHY DID YOU COME TO YOGA DISTRICT/ ACTIVIST? HOW WOULD YOU DESCRIBE YOUR EXPERIENCE SO FAR?

Mostly good. When I started there weren’t a lot of other Black people but I never felt alienated like I have at other studios. I don’t know if I would still be doing yoga if it weren’t for Yoga District.

WHAT WOULD YOU RECOMMEND THAT YOGA STUDENTS, TEACHERS, AND STUDIOS DO TO CREATE A MORE INCLUSIVE ENVIRONMENT FOR PEOPLE IDENTIFYING AS BLACK PEOPLE OF COLOR?

Be honest about whether or not that is a goal and then act accordingly.

HOW DO YOU FEEL YOGA RELATES TO YOUR EFFORTS FOR SOCIAL JUSTICE?

It’s 100% since I’m the Director of Equity, People, Inclusion and Culture at the Working Families Party. Yoga helps me to be deeply connected to myself and to remember my own humanity as I remember others. It helps me to be authentic, to trust my colleagues and to show up for them emotionally and physically.

IN YOGA PHILOSOPHY, THEY SAY THE FIRST ETHICAL RULE OF YOGA IS AHIMSA, ALSO KNOWN AS NONVIOLENCE OR ACTIVE LOVE. WHAT DO YOU THINK YOGA PRACTITIONERS COULD DO TO PRACTICE AHIMSA?

To think more deeply about how we would truly act if we were invested in being in community. I’m conflicted about this, because I do think there should be space for yoga that is not necessarily location bound. Yet even in that case there are always ways that we can support and connect to each other. There are always more ways that we can do love for ourselves and each other. 

The post Celebrating Black Yogis: Meet Allison appeared first on Yoga District.