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Yoga for All Seasons: Autumn

Nichole Golden by Nichole Golden | October 13th, 2013 | 9 Comments
topic: Fitness, Yoga | tags: autumn, ayurveda, backbends, bow pose, bridge pose, camel pose, change, cold, corpse pose, diet, doshas, energy, fall, food, Half Lord of the Fishes Pose, Noose Pose, Revolved Head-to-Knee Pose, Revolved Triangle Pose, routine, savasana, seasons, Shavasana, Side Stretches, sun salutations, twists, vata, Warrior I Pose, Warrior II pose, Yoga, yoga poses

Yoga in AutumnFall is the season of transformation. We can see this all around us in nature: the leaves are falling, the air is changing and we are harvesting an entirely new crop of fruits and vegetables.

It is important that we change with the seasons — just as nature does — by adapting our daily habits, yoga practice and food choices.

Ironically, it is only through change that was can stay grounded during this shifting season.

Top 6 Yoga Poses for Back Pain

Sadie Nardini by Sadie Nardini | September 4th, 2013 | 200 Comments
topic: Health & Wellness, Yoga | tags: abs, asanas, back spasms, back strength, back traction pose, back-pain, child's pose, core strength, curvature, down dog, downward facing dog, fists forward bend, forward fold, pigeon, Sadie Nardini, sciatic pain, spinal alignment, spinal discs, spine, support, tension, wall plank, yoga for back pain, yoga poses

Yoga for Back Pain - Forward Fold

Fifteen years ago, I was not acting my age. Since I would recoil from any form of exercise, as well as any green foods, I was overweight, inflexible and debilitated by lower back pain. The 40 extra pounds on my frame — plus tight, shortened back muscles and weak abs — left me moving like an 80-year-old version of myself.

I suffered daily from sciatica, back spasms, limited mobility, weakness, you name it. When I got stuck in my car one day, unable to swing my legs out because of my sciatic pain — at age 23 — I realized, “Something’s gotta change.”

I started reading up and realized a shocking number of people suffer with chronic back pain, partly from hours spent sitting in a way that flattens the lower back curve. (BTW, Gaiam’s Balance Ball Chair, the very one I’m sitting on as I write this, is a great tool to help build core strength and re-align your spine.)

Then, I found yoga. Over time, using some of the same poses I’m showing you here, I built a lean and pain-free body.

5 Yoga Poses to Fight Seasonal Allergies

Gwen Lawrence by Gwen Lawrence | May 7th, 2013 | 5 Comments
topic: Family Health, Fitness, Health & Wellness, Yoga | tags: air pollution, allergens, allergic reaction, allery symptoms, alternative medicine, alternative therapies, asthma, backbends, breath, breathe, breathing, bronchitis, cigarette smoke, coughing, doctor, dust, expert, Fish Pose, food, Gwen Lawrence, health, holistic healing, immune system, insect venom, instructor, inversions, itchy eyes, mold, perfume, plow pose, pollen, respiratory system, runny nose, seasonal allergies, shoulder stand, sneezing, stress, strong odors, teacher, Three-Part Yogic Breath, watery eyes, well-being, wellness, yoga for allergies, yoga poses

Yoga for Allergies

It’s allergy season — that time of year when many of us are plagued by itchy or watery eyes, runny noses, and bouts of sneezing and coughing that threaten to knock pictures off the wall. These common allergy symptoms are the body’s way of defending itself against bacteria and viruses. Luckily, yoga can help!

First, we have to figure out where those annoying symptoms are coming from. Allergies are triggered by allergens. Some of the most common seasonal allergens include pollen, dust, mold, food and insect venom. Irritants such as cigarette smoke, air pollution and some strong odors (such as perfumes) also impinge the respiratory system.

The best way to prevent allergy symptoms is to avoid what triggers them — such as by staying indoors on days when the pollen count is at its highest and keeping your home free of dust. But yoga can also help with both the prevention and management of allergy symptoms.

Everyone Has a (Yoga) Story

Michelle Finerty by Michelle Finerty | April 25th, 2013 | 6 Comments
topic: Fitness, Yoga | tags: awakening, be present, body, breath, challenged, desire, detox, distractions, head, healthy life, heart, impurities, injury recovery, inspiration, meditation, mind-body-connection, noise, peaceful life, perfection, presence, release tension, slow down, soul, source, strengthen, stress, teacher, tiered, transform, twists, ulcer, Yoga, yoga class, yoga poses, yogis

Everyone has a story about why they took their first yoga class and why they keep coming back. Most involve a desire to slow down, release tension, or recover from an injury. Mine is no different.

I took my first step onto the mat to learn how to let go of tension before it turned into an ulcer, as my lifestyle at that time was very fast-paced and stressful. Little did I know that in taking my first step on the mat, I would not only learn how to tune into my breath and strengthen my body, I would learn that I had the power to transform my life by gaining a clearer understanding of the mind-body connection.

Yoga and the Earth

Nichole Golden by Nichole Golden | April 22nd, 2013 | 2 Comments
topic: Fitness, Green Living, Yoga | tags: ahimsa, change, composting, Earth Day, eco-friendly, Eka Pada Rajakapotasana, electricity, energy, environment, green, habits, Hanumanasana, lights, Lizard Pose, Mother Earth, non-violence, One-Legged King Pigeon Pose, organic cotton, Parasvottanasana, planet, Pyramid Pose, recycled, recycling, Splits Pose, tree-pose, trees, Utthan Pristhasana, Vrksasana, Yoga, yoga block, yoga mat, yoga poses, yoga props, yoga strap

Earth Day YogaAs you grow and deepen your conversation with yoga, it becomes quite clear that the yoga practice must stretch far beyond the boundaries of that little sticky mat. Naturally, your practice begins to bleed into every part of your life, saturating your world with concepts like ahimsa (non-violence). Part of that concept is living in a way that is non-harming to the Earth.

Earth Day is the perfect opportunity to explore this mind-set, as we look for ways to give back to our life-sustaining planet. Every moment we are nourished and blessed by the abundant gifts of the Earth, and on this particular day we have the chance to give gratitude back to the source! This is a special chance to develop lasting rituals in your yoga practice and in your life that nurture an eco-centric approach to everyday living and that have the potential to last all year round.

Anxiety to Zen: An Open Letter to Yoga

Bonnie Schmidt by Bonnie Schmidt | March 18th, 2013 | 2 Comments
topic: Fitness, Personal Growth, Yoga | tags: anger, anxiety, arm balances, astavakrasana, breath, confidence, control, drive, enlightenment, euphoria, expression, forward fold, get to know yourself, going with the flow, imperfect, journey, judgement, knowledge, mistakes, new path, panic attacks, peace, poems, relinquish control, resentment, speak your mind, strong, sun salutations, tight hamstrings, tranquility, trust, truth, unique, universe, vinyasa, yoga class, yoga mat, yoga poses, yoga saved my life, yoga studio, yoga teacher training, yoga-practice

Yoga saved my life.

Pretty grand statement, I know. And perhaps other people say that, too. I guess depending on where you are in life or what you happen to be going through, there are a lot of things that can save your life. A good book could do it, a sign from the universe or maybe even a strong martini. But when I say that yoga saved my life, I mean it truly came into my life during one of the darkest moments I had ever experienced and gave me back my desire to really live — fully and entirely.

A few years back, I found myself completely paralyzed with anxiety. I couldn’t go to work, drive my car or even leave my house without a potential panic attack. This anxiety made me angry. It made me resentful. But most of all, it made me an entirely different person. I became a shell of what I used to be. A lot of people thought I’d stay that way. Full disclosure: I thought I’d stay that way too.

This Joint Is Jumping — Getting Comfortable in an Unstable Body

Jill Miller by Jill Miller | March 13th, 2013 | 6 Comments
topic: Fitness, Yoga | tags: addiction, Astanga, body, bulimia, eating disorder, fanatic, joint cracking, joints, overuse injury, pain, recovery, Relationships, Repetitive Stress Injury, Repetitive Stress Syndrome, self-massage, strength training, tissue breakdown, too much yoga, Yoga, yoga poses


Are you addicted to crack? Cracking your joints, I mean! There were years during my 20s when I could not fathom getting through my early-morning yoga practice without popping my shoulders, low back, hips and neck. I was popping and cracking my way through the day like a one-woman band.

Usually these fast internal whacks felt great, a rush that temporarily relieved aches and pains. What I didn’t know at the time was that all that cracking was not only emblematic of my body’s instability, but it was accelerating my own tissue breakdown.

Tips on Mastering Handstand

Gaiam Staff by Gaiam Staff | February 14th, 2013 | 1 Comment
topic: Fitness, Green Living, Yoga | tags: Adho Mukha Vrksasana, asanas, core alignment, Downward-Facing Tree, handstand, inversion, mindfulness, tips, Yoga, yoga classes, yoga instructor, yoga poses, yoga teacher, yogi

Kathryn Budig HandstandAny yoga pose can be done in an inspired way. In fact, the more inspiration you put into it, the better the pose. (This goes for Savasana too, yo.) Be present, breathe, look inward, breathe … be inspired. This is yoga!

Nevertheless, most of us yogis aspire toward the more advanced asanas, and one that usually comes right to mind is Handstand: Adho Mukha Vrksasana. Downward-Facing Tree. In which your hands and fingers are the branches reaching down into the ground, and your feet and toes the roots reaching for the sky. There’s nothing like it for a new perspective — on yourself and on life in general.

Yoga Poses for Tight Hamstrings & Back Pain

Gwen Lawrence by Gwen Lawrence | November 8th, 2012 | 6 Comments
topic: Fitness, Yoga | tags: back strain, back-pain, breathe, desk jobs, desk stretches, desk yoga, Gwen Lawrence, hamstrings, herniated disc, injury, legs, low back pressure, lower back, lumbar, Pigeon pose, Plow Pose with straight legs, poses for hamstrings, posture, Seated Forward Bend, short hamstring, short hamstrings, spine, Standing Forward Bend, Standing Forward Bend against the wall, stretch, stretches, stretching, thighs, tight hips, weak abdominals, Wide-Legged Forward Bend, Yoga, yoga poses, yoga poses for hamstrings

Standing Forward FoldEverybody is susceptible to tight hamstrings, from professional athletes to soccer moms. People who spend long hours sitting at a desk or who have rigorous training schedules can especially benefit from a “hammie” stretch or two (or three or four).

Breathing Is Believing: The Importance of Nasal Breathing

Gwen Lawrence by Gwen Lawrence | July 23rd, 2012 | No Comments
topic: Detox, Fitness, Health & Wellness, Yoga | tags: air, belly breathing, breath, breathe through your nose, breathwork, detox, diaphragm, exhalation, exhale, flght or flight response, inhalation, inhale, John Douillard, lungs, mouth breathing, nasal breathing, nasal irrigation, neti pot, nostrils, oxygen, parasympathetic nervous system, prana, pranayama, sympathetic nervous system, toxins, yoga poses

Nasal breathingI grew up during the age of Jane Fonda aerobics marathons and “No pain, no gain” mantras. When the way of the warrior was breathing in through the nose and out through the mouth. As an exercise enthusiast and a dancer throughout college, I lived my life this way without ever questioning the theory. Now I know better: Question everything!

Breathing is a 24-7 unconscious act. Breathing provides necessary oxygen to your body, without which the cells of your body would quickly die. But are you breathing the “right way”?