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.

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SLEEP HYGIENE

Sleep hygiene is an important self-care routine. Imagine waking with your eyes open, arms stretched out as you gently slide out of bed ready to face the day after a night of peaceful slumber. A well rested you is an optimal you.  If you want to transform from someone who is restless to a person that wakes up well rested without an alarm clock, check out our sleep hygiene guide: How to Sleep Better at Night and Reclaim your Day.

Healthy sleeping habits can lead to better rest. If you are interested in learning even more about sleep hygiene then check out Yoga District’s Sleep Hygiene Series.

CONSCIOUS EATING

Everyday choices, like what we eat for breakfast or buy at the grocery store, can impact our bodies, minds, and communities.  For some of us, eating has become such a routine activity that we don’t think much about it. Conscious eating is a practice that extends from the philosophy of mindfulness. Mindfulness encourages us to pay attention to the present and to accept our thoughts without judgment. Similarly, conscious eating considers food in the present moment. It is a practice that focuses on cultivating non-judgmental experiences that allow us to appreciate the food that nourishes us. 

Checkout our Conscious Eating Series to learn how to build mindful eating habits into your daily routine through:

• Yogic values of food 
• Navigating food labels
• Eating seasonal
• Sourcing food.

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

Eating well is a form of self-care!

SUITABLE SELF CARE FOR YOU

Just remember, a self-care practice is individualized to your needs. Let’s try to stay in the present without planning too much. Don’t feel obligated to follow all the suggestions in our guides. The tips and guidelines offered are to help give you a framework to work on your sleep hygiene and conscious eating. Try to pick one or two new habits to engage and see how it goes, rather than trying to change too much all at once. 

We can’t master sleep hygiene and mindful eating in a day. These are not quick fixes. Like most if not all self-care practices, it is a process with continual benefits that build upon each other.  

Your self-care needs are as ever changing and dynamic as you are, but choosing to incorporate thoughtful practices in your daily routine can have lasting effects across your life. 

By Charon K.

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Mindful Tips for bouncing back from Stress

There’s a lot you can do to bounce back from stress. Aside from hopping into a yoga class, check out this guide here.

It includes:

• Breathing Techniques (Pranayama) 
  • Belly (Abdominal) Breathing
  • Equal Breathing (Sama Vritti/ Counting Breath)
  • Alternate Nostril Breathing (Nadi Shodhana)

• Guided Visualization Techniques 
  • Grounding Visualization
  • Calming Visualization 

• Eating Well Recommendations

Helpful Tips for Self-Care 

 This self care guide has some great suggestions on how to introduce self-care breaks into your life during hectic times. 

Healthy Eating

Eating well is a form of self-care. A healthy diet can help lower anxiety. Yet, it’s not always easy to eat well during the holidays and other celebrations. It’s a challenge since there is an expectation that you will overindulge with food at some point. It might not always be possible to only eat wholesome food. Yet, you could try making a healthier version of a beloved holiday dish!

Here’s are two options from the Yoga District recipe archive:

• Creamy Vegan Herb Mashed Potatoes
• Vegetarian Stuffing and Gravy
• Also check out other healthy and comforting Yoga District recipes here.

The entire Yoga District community hopes you have a lovely time during the holiday season and always. We hope you feel empowered to use breathing techniques, visualization methods, self-care breaks, and healthy food options to help you bounce back from any stress you face.

By Charon K. 

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According to the American Negotiation Institute, the two greatest concerns are lack of representation and cost of the practice. A source of failed inclusivity in yoga is cost and affordability. Americans spend around $16 billion on yoga classes, equipment, clothing, and accessories. A person that practices yoga is projected to spend almost $90 monthly on the practice (Rakicevic,2020.) In 2014, the average price of a yoga mat was around $23 (Lange,2021.) Another cost associated with the practice is apparel. The expenditure on yoga clothing more than doubled between 2008 and 2012; and is still on the rise (Lange,2021.) Thus, cost and representation are two of the key barriers to an inclusive yoga practice. These barriers to inclusivity are troublesome; however, solutions are available.

To address the cost barrier to yoga practice, a possible solution is to offer discounted participation rates to those of lower socioeconomic status. Free and open community events are recommended as well. Another great solution is to provide the option of donations that can be used to subsidize the cost of practice of those of lower socioeconomic status. Here at Yoga District, we are actively practicing some of these cost inclusivity methods. We actively use part of our proceeds to donate to yoga outreach programs for people in need. We offer sliding-scale fees, a free yoga program, and an accessibility application to address any other cost-associated barriers to our practice. Yoga District is a community-run yoga center committed to providing diverse, accessible, affordable yoga to all. We recognize the need for intentional inclusivity in yoga. We will continue to work towards inclusivity. Please join us in this effort. Yoga is for all, and it is our duty to make the practice inclusive to all.

Article by Alexis Toliver, pictured above.

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Through her years of practice, Katya found that yoga helped her connect more deeply with herself and her community. In her classes she encourages students to do the same. She also cultivates community through monthly Goddess Collective workshops in which she invites participants to explore their body through freeing, sensual movement as they find deeper connection to their wild roots.

A Spiritual Introduction to Yoga

I was raised in a Hindu-based spiritual path so I dabbled in yoga throughout my life. As a child or young adult I was never involved in any sports or athletic pursuits.  Yet a few years ago, I started taking dance classes, pilates, and yoga. I found all three to be fun, motivating, accessible. They are a great compliment to my creative life as a musician. I started practicing yoga regularly in Austin then decided to attend an intensive teacher training where I trained with incredible mentors and fellow yogis.

Yoga became a community for me and provided an amazing set of tools to nourish the mind, body, and spirit. At the time, I was looking to change jobs and started teaching online after completing my training. A few months later, I was teaching at my home studio. The community aspect is what kept me connected to yoga. 

I’m also a lover of learning, and there is an unending library of things to learn about yoga, from philosophy to science and everything in between. Yoga is so much more than shapes and poses. I feel grateful to have a profession and passion where I am constantly encouraged to learn, grow and be open to creativity. I’ve been with Yoga District since I moved to DC in September.  I’m so happy to be part of a welcoming, inclusive, and kind community of teachers and students.

Empowering Students

I always encourage students to take up space, practice autonomy, and move at their own pace. So much of life is out of our control. Yet when yoga is taught in a way that gives the student control, that personal sovereignty is taken back. Language alone is a powerful tool – I like to focus on verbal cues rather than demo-ing when I teach because it allows students to have their own experience and not be concerned with the “right” shape. I offer lots of options in different poses because I want people to be able to choose how to move. Sometimes a student might want the opportunity to take:

• A restful or active pose
• An alternative pose to accommodate injury
• Varying energy level
• Static versus dynamic movement. 

For example, I will teach dancers pose (Natarajasana) with an option to move from standing to leaning forward, rather than standing still in the shape (1). I consciously eliminate vocabulary that creates a hierarchy in poses, like “right/wrong/deeper/fuller/stronger/advanced,” and instead offer a variety of options.

I also love to have fun with my class playlists. Music is a language in itself, and it contributes to the environment and atmosphere of the class. When students are familiar with songs, it is comforting and helps the mind stay present and connect to the sequence. I might choose an upbeat playlist for a more flowy, dynamic sequence, or a bass-tone-centric set for a slower or more intense sequence. Sometimes I like to choose music with lyrics for savasana – many people struggle to rest or lay still, and it can be something for the mind to focus on, much like a mantra or the breath.

Finding Connection, Community, and Creativity

Yoga taught me to be present with and connected to my body. As a trauma survivor, I saw an incredible transformation in this relationship. I was able to shift from a state of dissociation to being present in my body. Breath is the foundation of yoga; it’s where we begin. So when you’re focused on each breath as it happens, your awareness is in the present. Once that shift happens, you can begin to notice what happens in the body when you move. I love that yoga can be used as a tool to check in with yourself each day. I love to practice before or after I teach a class to help either center my energy or get out of the mind and into the body.

Yoga has positively impacted all of my relationships. I have a lot more love, patience, and forgiveness for myself, and that extends to my husband, friends, and family. There’s a meditative practice called metta, or “loving-kindness,” where you send love and good wishes to yourself and all beings (2). I have met and learned from so many unique and inspiring people through my studio communities. The practice of yoga embodies a connection to myself and my community.

We are all waves in the same ocean – we’re all on this planet together, having different but shared experiences. It’s an amazing experience to watch a room full of people move and breathe together – they are in sync, yet each person’s unique movement defines them. As I watch people move, I learn about others. There is no more present and creative feeling than watching each person move and cueing a sequence in real-time based on observation. As a trained jazz musician, I am comfortable improvising, and I feel that yoga complements and contributes to my musicianship. Music and yoga are both creative endeavors that are an exchange of energy that connect people and inspire empathy. 

Letting Go of Perfection

Yoga has also taught me to take things less seriously and let my joyful, authentic self show up! It’s hard not to laugh when you’re bending into crazy shapes and topple over, and that ability to let go makes room for happiness. Studying music in an academic setting took some of the “naturalness” out of my physical stage presence. Yoga helped me connect with my physical body and creative mind, and I am far more relaxed now when I perform. In my classes, I like to create a relaxed environment. We feel we have to “get right” or excel at so many aspects of life. I want my classes to be a neutral space. A space for people to explore, play, and express that which you can’t with words. There’s no perfection in yoga, and that’s the beauty of the practice.

In my Yoga Teacher Training (YTT), during an intense Ashtanga practice, I struggled with comparison to others when I couldn’t do certain transitions. Then in meditation, I had a realization about my negative self-talk. I could see and feel how it was actively harmful. At that moment I realized I didn’t need to compare myself to others anymore. I’ve struggled with perfectionism all my life and realizing that perfectionism is a useless pursuit was liberating. I try to impart this teaching to all students and encourage them to embrace their uniqueness. When one is new to yoga, sometimes they might look around at others or the teacher, trying to figure out what they’re supposed to be doing. It’s a freeing feeling when one realizes there’s really no “supposed to.” I like to inform students that what others look like isn’t important and that everyone makes shapes differently. How we move in yoga is not a reflection of our character, it simply is.

Yoga has also improved my musicianship. It encourages me to listen more deeply, have an open mind, and let go of self-judgment around my creative practices. I was trained for years to look at music with an analytical mind, but music is physical and spiritual to me. So yoga helped connect me with the courage to take musical risks, experiment, and be less reserved when sharing my voice.

Sources

1. Dancer’s Pose (Natarajasana), https://www.yogapedia.com/yoga-poses/dancers-pose/11/11008
2. Metta (Loving-Kindness)Meditation, https://ggia.berkeley.edu/practice/loving_kindness_meditation

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In autumn we may find ourselves celebrating the season with visits to a pumpkin patch, an orchard, or a nearby farm to purchase recently harvested pumpkins, squash, or homemade goods. Possibly even busy planning an elaborate holiday meal to share with friends and family. While some of the ingredients we need to plan a traditional holiday meal can be found in our local communities, others may travel from miles away.

In this blog post, Audrey will delve into what it means to know from where our food comes. She will explore the benefits of food sourcing as it relates to choosing locally-grown foods, and consider the nutritional, economic, and environmental impact of knowing our food sources.

Conscious Eating and Sourcing Food

Knowledge of where our food comes from gives us an opportunity to make mindful choices around the food we consume. By knowing the origin of our foods, we can further practice conscious eating. Part of this practice includes understanding the stages before our food ends up on our plates (1). In a previous blog post, we discussed the benefits of eating seasonally. However, unlike seasonal eating, sourcing food goes beyond what is available in that season, and considers how it is grown and transported to our grocery stores or farmer’s market stands (2). As a result, we can better understand how our food affects us and our communities.

Where Does Our Food Come From?

By the time food reaches our plates, we have little insight into its origins. Foods we eat everyday may come from gardens in our backyards or from farms in countries miles away (3). As a result of the global food supply system, we find that grocery stores are filled with a variety of produce, meat, and dairy options. With food from all over the world, it’s challenging to know exactly where our food comes. However, once we are able to better understand the source of our food, we can have more insight into how it was made and choose the foods that benefit our local economies and the environment (4).

Understanding How Our Food is Grown

By learning about the source of our food, we can also understand how fruits and vegetables are grown, or how the meats we consume are raised. For example, if we choose to purchase foods from local farms, we can develop relationships with those farmers and gain insight into the practices used to grow the foods we purchase (5).

If we can’t purchase food locally, we can also look at food labels to understand how food was grown. Labels such as “organic” can indicate the types of practices used to grow or raise food. Farmers who produce organic fruits and vegetables abide by strict standards in which produce is grown without the use of certain pesticides or fertilizers. Farms selling organic meat or dairy aren’t allowed to use growth hormones or antibiotics (6). These labels bring awareness around the types of practices used to produce or raise food and allow us to make more informed decisions while shopping for groceries. We can support our local economies by choosing foods grown within our communities or support the longevity of farms using sustainable, ethical labor and farming practices.

Environmental Impacts of Sourcing Food

Knowing how our food is grown allows us to become aware of the environmental impact of our purchases (7). With the rise of technology and globalization, it’s possible for us to eat our favorite foods at any time of the year. Since food can come from all over the world, it may have traveled many miles before it reached our plates. This distance traveled is also known as “food miles” and while the transportation of food plays a role in the environmental impact of our food choices, other factors are involved as well. Although foods may have traveled the same distance to reach us, some foods require trucks, boats, and even planes to reach our grocery stores causing a greater environmental impact (8a, 8b).

When purchasing our groceries, we can also consider the production and processing methods used by producers. Although some foods may not have to travel far, the farming practices used to produce those foods may have a greater environmental impact than foods that come from miles away. For example, some farmers may use fertilizers that contribute to greater greenhouse gas emissions or store food in a way that requires a significant use of energy (9). By considering the environmental impact of our purchases, we can make conscious food choices. 

Sourcing Food Locally

One way to better understand where our food comes from is to opt for local foods. “Eating local” means that we are choosing foods that are grown or produced within a specific area, region, or country (10). By purchasing these foods, we can better understand their origins because we are part of the communities that produce them.

If we purchase local produce, we may even be choosing the fresher and more environmentally sustainable option (11). Fruits and vegetables that take longer to reach us tend to lose nutritional value compared to those that are grown closer to home (12). As a result, locally-grown food can potentially be more nutritious. Buying locally can also support farms within our community and helps preserve the diversity of local farmlands (13). By learning more about the source of our food, we can further appreciate the food that nourishes us and choose foods that best serve us and our communities.

Sources:

1. 5 tips for sustainable eating, https://www.hsph.harvard.edu/nutritionsource/2015/06/17/5-tips-for-sustainable-eating/
2. Know Where Your Food Comes From with USDA Foods, https://www.usda.gov/media/blog/2016/05/25/know-where-your-food-comes-usda-foods
3. A Map Of Where Your Food Originated May Surprise You, https://www.npr.org/sections/thesalt/2016/06/13/481586649/a-map-of-where-your-food-originated-may-surprise-you
4. Where does our food come from – why should we care?, https://isappscience.org/where-our-food-comes-from/
5. Do You Know Your Farmer?, https://www.usda.gov/media/blog/2010/07/14/do-you-know-your-farmer
6. People Still Don’t Know the Difference Between “Organic” and “Local”, https://time.com/2970505/organic-misconception-local/
7. The Environmental Impact of Food has Huge Variability, https://www.sierraclub.org/sierra/environmental-impact-food-has-huge-variability 
8. Food Miles, https://ca.pbslearningmedia.org/resource/2b3235d3-7c2c-461d-89ff-57d5dddc7d68/2b3235d3-7c2c-461d-89ff-57d5dddc7d68/ https://static.pbslearningmedia.org/media/alfresco/u/pr/kontentreal/e2%20transport%20Food%20Miles_2b3235d3-7c2c-461d-89ff-57d5dddc7d68/309_food_miles_edu.pdf 
9. Food Transportation, https://www.oregon.gov/deq/FilterDocs/PEF-FoodTransportation-ExecutiveSummary.pdf
10. The benefits of eating local foods, https://www.mcgill.ca/foodservices/sustainability/green/local
11. The Lexicon of Sustainability, https://www.pbs.org/video/lexicon-sustainability-local/
12. Giving thanks for locally grown food, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC128403/
13. Farm To Table: Does It Matter What We Eat?, https://www.edi.nih.gov/blog/communities/farm-table-does-it-matter-what-we-eat

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toasty squash soup

• 5 carrots
  
• ½ acorn squash
• ½ butternut squash
• 5 cloves roasted garlic
• 32 oz low sodium vegetable stock
• 2 inches of ginger root
• 1 can of coconut milk
• 1 ½ teaspoon turmeric
• ½ teaspoon salt 

directions

1. Start by preparing the roasted garlic and squashes.
2. Set the oven to 350 F.
   
3. Take a bulb of garlic, peel off a couple layers, but not too many. You want the garlic bulb to remain intact. Cut off the top of the bulb. Cover the bulb with aluminium foil, leaving a hole at the top. Pour 1-2 tablespoons of olive oil over the bulb. Twist the aluminium foil closed and place the bulb wrapped in aluminum foil on a baking tray.
   
4. Take each squash and use a fork to pierce the skin. Coat both squashes in the olive oil and place on a baking tray.
5. Roast the garlic for 30 minutes. (If you want some extra roasted garlic for hummus or another dish, prepare some additional bulbs of garlic.)
6. At the same time roast the squash for 15 minutes. Turn the squash and roast for another 10 minutes. 
7. Remove the squash and set aside to cool.
   
8. Remove the garlic cloves. They will be ready when they are soft. Peel 5 cloves for the recipe. 
9. After the squash has cooled for a bit, cut the squash in half and remove the pulp. Cut the squash into cubes. You should be able to use a potato peeler or a knife to remove the skin from the squash. 
10. Wash and scrub the carrots and cut into cubes.
    
11. Finely dice 1 shallot, the 5 cloves of roasted garlic and ginger root. 
12. Spoon about 2 tablespoons of olive oil into a small saucepan. Bring to a medium heat
13. . 
14. Start by sauteing the shallots for 2 minutes or until translucent.
15. 
16. Add the ginger and saute for 1 minute. Finally, add the garlic and saute for another minute. Stir throughout to ensure all ingredients do not burn. 
17. Transfer the ingredients into a soup pot and add the vegetable stock. Bring to a simmer. 

Enjoy!

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Finding Self-Compassion

Yoga has changed my relationship most with myself. In a society that is always asking me to judge and change things about myself, yoga has made me feel more at home in my body. 

Dealing with chronic anxiety disorder, yoga is an integral part of my wellness practice as it  strengthens my mind-body connection. Now before approaching or addressing a problem, I always try to assess how I’m feeling and my state of being. As a teacher, whatever I’m going through shows up in my class. So before one begins, I’ve found it especially important to reflect on how I’m feeling internally.  

It took me years to finally start a yoga practice. I did not see myself reflected in the community.  I did not often see yogis who looked like me or my friends. I think this has changed a lot in recent years. I am really grateful to teach in a space like Yoga District that is more reflective of the diversity in my life.

Teaching Yoga Online: Making Yoga Accessible

Online yoga reduces a lot of barriers such as:

• finding transportation to a studio
• not having the time to get to an in-person class
• feeling uncomfortable taking an in-person class (whether due to COVID or other personal reasons). 

Even with the occasional technology challenge, I’m happy we are able to provide yoga both in-person and online to meet the needs of a variety of students. 

My favorite style to teach online is slow flow (1). I think it helps to foster a relaxing space in your own home. This is incredibly important in our current climate since so many of us are spending an increased amount of time at home. I also think that it is a very approachable style to yoga for both beginners and experienced yogis. The flow is usually amenable for students to follow along verbally. I find it to be a big bonus as I know that sometimes watching on a small computer screen can be a challenge. 

Supporting Students during Online Classes

I attempt to create a warm and safe environment for students to practice online. I make sure to greet students individually and welcome them to class as they join. Before class begins, I always make sure to do a soundcheck to verify everything is good. If an issue occurs during class, I also invite online students to use the Zoom chat function or turn on their mics. At the start of class, I let all of the students know how many people are joining in-person and online. Finally, at the end of class I try to say goodbye to everyone who has joined. 

In an online class I think it’s important to present lots of options for poses. It is hard to assess students in a virtual space, especially if students keep their cameras off. I find it’s best to offer options for both beginners and experienced yogis. Additionally, it is important to take into consideration how active or tired someone may be feeling that day. I also think props are amazing and encourage everyone to use them. There are so many things you can use at home in place of “proper” yoga props to enhance your practice or find more ease in a pose (2).

Teaching Yoga: Empowering Students

There are so many different styles of yoga. Each individual teacher will have their own unique style and perspective that they bring to a class. If you try one class and it wasn’t for you, don’t be hesitant to sign up for a completely different class – you might find that it fits! 

In my classes, I like to have students stay in tadasana for a few breaths as our first standing pose (3). It’s an incredibly powerful feeling to stand with your feet firmly planted on the ground, your shoulders rolled back, and your chest puffed out focusing on your breathing. When we come into our first tadasana, I don’t instruct students to close their eyes. Yet, I notice in most classes, every single student has closed their eyes. I love to see everyone automatically shift to an internal reflection.  

Check out Sam’s current class offerings and sign up here!

• Tuesday, 7:15 PM: Slow Flow @ 14th St Studio and online
• Saturday, 1:30 PM: Flow 1-2 @ Bloomingdale and online

Sources

1. What is slow flow vinyasa yoga?, https://www.yoga-teacher-training.org/2013/09/28/what-is-slow-flow-vinyasa-yoga/
2. No Blocks, No Bolsters, No Problem, https://yogainternational.com/article/view/no-blocks-no-bolsters-no-problem-home-practice-hacks-for-propless-yogis/
3. Tadasana, https://www.yogapedia.com/definition/5897/tadasana

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