Calling all Sacramento Area Yoga Teachers

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I'm currently working on a series for Alive in the Fire featuring local yoga teachers.

Do you teach yoga in Sacramento or northern California? I'd love to connect with you!

The posts will feature Q&A with teachers who are ready to share their story. How did you find yoga? What brings you to your mat? Why do you teach? How has teaching yoga changed your perspective?

If you're a yoga teacher who's interested in diving deep and engaging in a little Atma-vichara (self-inquiry) with the intention of inspiring yogis around the world, I hope you'll reach out! You can email me at aliveinthefire at gmail dot com for details.

I'm sending a humble namaste and thank you your way. Thank you so much for all you're doing in our community. You rock!

Choosing Love Over Fear

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Fear is going to work its way into the picture, unexpectedly.

This does not mean you should back down. In fact, tell every doubting thought that comes into your mind to take a hike.


Say, perhaps out loud, fear, you’re not welcome here. I choose love.

Over and over, make this choice. On the days that it doesn’t work and fear grips your heart, let go of your desire to be perfect. You are already perfect.

Photo by Jobi Otso.

And you’re so powerful, choosing love over fear. Anyone who looks at you can see this.

What It's Like Being a Yoga Blogger and Teacher (An Interview with Candace)

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Photos via Yoga by Candace.

How did you find yoga?
My mom brought me to Kripalu, a center for yoga and health in the Berkshire Mountains when I was 15. It used to be a monastery and it's this gorgeous, sprawling building with the most amazing energy. Back then, it was only $20 to take a class and spend the whole day there using the facilities and having a delicious lunch. Now, it's over $120 for the day!


What keeps you on your mat?
A connection to something deeper. I know that sounds a little out there, but my practice is like going to church. It inspires me, it fuels me, it motivates me, it nourishes me.

When did you know you wanted to become a teacher?
When I a kid, I used to make my brother play School with me. I was the teacher (obviously), and he had to be the student. I always, always, always wanted to be a teacher because I was inspired by so many great ones at such a young age (shout out to Mrs. Rutolo, Mrs. Neary, and Mr. Norris - my kindergarten, first and fourth grade teachers). When I started practicing yoga, I found a whole new love and another realization - that I could explain things to people in a new and innovative way. So I started a yoga blog after my teacher training with the hopes of sharing these ideas. I used my background (I have a Master's in Secondary Education) to create visual learning guides and explain things in simple ways.


What advice do you have for new yogis?
Let go of expectations for where you ought to be. So many people say they're not flexible enough or something similar. Not being flexible enough to do yoga is like saying you're too dirty to take a bath. New teachers? Always be a student first. Approach the class with the idea that it's for the students, not for yourself. Tune in to your best qualities and know what you can offer. Then find ways to infuse your gifts into the teaching of the class.

What has helped you grow your following on your blog, and in your teaching?
The secret to a successful blog is offering a solution to a problem. Identify a problem, help people, and they'll want to share it with their friends. That action of sharing is what will help grow a blog. In teaching, I've done one really important thing to grow my teaching: 1) Remain a student first. I try to take master classes and participate in in-depth study as much as I can. The more I learn, the more I can grow and share as a teacher.

How has yoga changed your life?

Ah that's a tough one! How hasn't it changed my life is probably more relevant, haha. Yoga has taught me so many things about how to handle challenging situations from anxiety to conflict to self-doubt. It's taught me self-acceptance, and the important lesson that everyone I encounter is doing the best that they know how so to take nothing personally. It's taught me that no matter where I find myself, and however stressed, angry or sad I might feel, the breath is the boss and it's always there to anchor me. It's taught me to breathe, relax, and let go. It's taught me discipline, courage, and strength.


Thanks, Candace, for your lovely insight! 


For more awesome yoga routines and inspiring blog posts, visit Yoga by Candace. Here are a few of my favorite posts:
How to open your hips.
How to build core strength for handstand.
Confessions of a yoga teacher.

Snacks

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What are your favorite snacks for before and after yoga?

Lately I’ve been enjoying Nature’s Path organic bars. Their Qi’a superfood snack bars are packed with sustained energy – nuts, chia and hemp seeds, coconut, fruit, and almond butter. I love that they’re a good source of ala omega-3 healthy fats, too; these provide lasting energy, help with regulating metabolism, and are great for keeping the heart healthy.


Highly recommend checking out Nature’s Path for yummy, healthy snacks to keep you energized throughout the day. :)

Yoga Poses for Getting Grounded

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Photo by Cait Loper.

Are you feeling overwhelmed, uninspired, or scatterbrained? Maybe you’re processing changes in your life or worrying about something that’s out of your comfort zone?

Try a few minutes of yoga today, to help get grounded.

Photo by Cait Loper. 
Mountain Pose
Place your feet at hips width distance. Ground down onto all four corners of your feet. Notice the weight of your body pouring down into the earth, and the little rebound of energy that comes back up through the soles of your feet. A slight bend in your knees, shoulders back and down. Breathe deeply in and out through the nose. Once you feel you have established your presence in your practice space, play with reaching your arms overhead, inviting energy down in the fingertips, through the body, and into the feet.


Child’s Pose
Take your knees wide on your mat. Bring the big toes together to touch. Let the hips rest back over your heels, and slowly bring the forehead down to the mat. If this feels uncomfortable in your body, you can use a pillow or a blanket over the heels, or even under the abdomen, to cushion your body. Become present to the sound of your breath. Deepen the inhales and exhales, settling down, noticing where you can soften. Stay for 10 breaths.

 Photos by LucidReflections.

Cat/Cow
Place the wrists under the shoulders, and knees under the hips. Take a moment to look down and see if your shoulders are truly over the wrists; if they’re too far back, shift your weight forward a bit. Spread the fingertips wide. Feel the hands grounding, the knuckles under the pointer fingers and the pinky fingers touching the mat. You could not slide a piece of paper under the palm; it’s that connected to your mat. On your exhale, press the floor away, round your spine, look in at your belly (cat pose). On your inhale, your belly drops down, shoulders drawn down the back, gaze peeks up (cow pose). Keep moving slowly between Cat and Cow, noticing how the breath initiates your movement. After a few minutes here, take a big breath in through your nose, and then open your mouth and sigh it out. Let something go.


Goddess Pose
Place the feet at mat’s width distance (wider than your hips), with your heels in and your toes out. Sink low, settling the hips down toward the ground (if you don’t have this flexibility in your hips, you can also bring more muscular energy into the thighs, more like a squat). If you’re in full Goddess, shift some weight into your heels. Bring the hands together in front of your heart, and create a little updog in your chest. Chin lifts a little, press the elbows into the outer shins to widen across the chest. Close down your eyes; gaze in at the third eye. Breathe normally here, 8 to 10 breaths.


Bridge
Lay down on your back. Plant your feet on the mat at hips width distance. Gaze straight up at the ceiling, tuck the chin in a little to flatten the back of the neck on the floor. Press down into your feet and inhale your hips up off the mat. You may start to work your hands together under the body, interlacing the fingers, creating a base with the forearms so that you can press more into the mat to raise your hips up. Notice the backbend originating from the upper back (chest); don’t worry about crunching upward or shoving your hips—let the glutes be soft, feet pressing firmly into the mat. Focus on your Ujjayi breath at the throat. Notice where you can soften. Find your fullest expression of the pose and stay for 8 to 10 breaths, then lower slowly back down.

Photo by Justin Kral.

Savasana
Lay down on your back, finding corpse pose. Legs go long down the mat, arms by your sides, palms facing up. Press the back of your skull into the mat and notice how that’s like a reset button for the rest of your body. Let the spine sink down; feel the whole body become heavy and relaxed. Close your eyes. Let go of the breath. Relax.


Namaste.

Changes

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Friends, yogis… I have an exciting update!

I’ve taken back my maiden name :) So if you contact me you’ll see that I’m now Rachel Koontz. Don’t worry – it’s me!

I couldn’t be more excited. Change is an important process and days like today remind me how important it is to stay true to myself, and to remember my roots.
I’m feeling really, really grateful for all the loving support in my life. So many people have already said congratulations and I appreciate that so much! I remember when I first started thinking about taking this step, I was nervous and fearful—so worried about what other people would think. Turns out I was making a big deal for nothing. I’ve been hearing from friends old and new, family, and lots of yogis who are happy for me. Thank you all so much – it means the world to me.

Always remember, you are your own best teacher! Namaste and much love.

PS Eventually I’m hoping to do a longer post reflecting on relationships, change and growth… but for today, my mantra is simply to embrace change as it comes along. Some things take longer than expected, and that’s OK. The only thing constant is change. Embrace life and go with the flow! Oh, and my email (aliveinthefire at gmail dot com) has not changed. Always feel free to drop me a line! XO

Kombucha, Lemon Water and Apple Cider Vinegar (Alkaline Foods)

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Photos via Pinterest.
Have you ever tried drinking kombucha, lemon water, or apple cider vinegar mixed with water?

All three of these are a great way to add some acidity to your body. Especially if you eat red meat, high-sugar foods and dairy and if you drink alcohol and coffee, you want to be sure to balance your pH by adding more alkaline foods (leafy greens do this, too!).


Lately I’ve been squeezing half a lemon into my water, either first thing in the morning or in the afternoon before lunch.

I notice a big difference! My digestion seems to be quicker, and I’m more motivated to hydrate (iced lemon water is really refreshing, especially on these warmer spring days).


A daily habit of kombucha, lemon water, and/or a little apple cider vinegar does awesome things for your body!
  • aid digestion
  • detox the body
  • improve skin
  • boost immunity
  • help promote a healthy weight
What other ways do you add alkaline foods to your diet?

 PS Ideas for how to clean your house using apple cider vinegar.

Yoga Girl

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We are all in charge of our own happiness.

Life does not happen to us, it happens for us!

By believing in the good of the universe and trusting in life's ability to take us where we need to go, we can create any type of living that we want.

Opportunities are all around us-- we just have to believe in them to see them.

These words are excerpted from

Yoga Girl

, by

Rachel Brathen

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This is hands down my favorite yoga book of 2015. Rachel is the incredibly inspiring yogini behind

#yogaeverydamnday

, and she is the same age as I am, and shares my first name. Of course I am beyond words inspired and encouraged by her teaching!

I highly recommend you check out a copy of her

book

, follow her on

Instagram

and watch her

online yoga videos

.

Namaste.

Tools for Yoga Beginners

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Photos by LucidReflections. Yoga tank top by Liquido Activewear.

Recently I’ve been taking basics classes at my yoga studio.

Yes, you read that right :) Even though I’ve been practicing yoga for 10 years and have been teaching for 5, I still find it important to focus on the basics.

Having a strong foundation – good alignment and a calm, full breath throughout the practice – is key!

No matter how long you’ve been practicing yoga, it is always helpful to practice ‘beginner’s mind’ – staying true to where your body is in the moment, not being attached to what you may have done on your mat yesterday or a few weeks ago. A simpler version of the pose is preferred if it helps you steady your mind and steady your breath.

Are you new to yoga?

Here are a few recommendations…

Find a teacher who makes you feel calm, grounded, and inspired

. Videos at home are great, but it really does make a difference if you can practice with the leadership of a teacher and the presence of other yogis in the room! Finding a teacher you trust and whose sequencing feels good in your body will help you build a solid foundation for your practice. Be sure to ask questions before, during and after class, especially if you feel confused.

Yoga mat by Yoga Design Lab. 

Learn Ujjayi breath and mula bandha

. These two practices help you contain prana, life force, in your body as you practice. They also protect you from injury because they keep your mind present, and the body stable. 

Mula bandha is the root lock, where you draw the navel in toward the spine and pull up on the pelvic floor muscles.

Ujjayi is the 'victorious' breath, with a gentle constriction in the back of the throat so that the exhale is audible and sounds like an ocean wave. I invite you to read more about mula bandhaand Ujjayi and also highly recommend chatting with your yoga teacher in person about these practices!

Experiment with the details

. Chances are, the first time you try a yoga pose, you will not be in your body’s ideal alignment. And you may actually realize over time that there are some cues from the teacher that you need to ignore based on your body’s unique structure. Not all knees feel good in a low lunge. Some shoulders and elbows will hyper-extend in downward dog, unless you know to limit how far you extend. 

For a fun experiment, you could try the CopyCat Yoga mat —which shows diagrams on the surface of the mat for where to place your hands and feet in the poses. I like that this gives someone who is new to yoga a starting place; however, I highly recommend you go beyond using a tool like this. Don’t let any prop be your end-all-be-all for how to do a pose. See how your body feels, fine tune, make changes, and also have a teacher check out your alignment.

If you're curious about what kind of class would be a good fit for you, here's a breakdown of different yoga styles , and a book  about how to choose one.

Yoga mat by CopyCat.

Invest in some yoga gear that inspires you.

I'm currently in love with my incredible mat from Yoga Design Lab, which features a beautiful sunset photograph on it, as well as a fun backless tank from Liquido Activewear by Tiffany Cruikshank. Treat yourself to a colorful pair of leggings or a yoga mat with a unique design... and let them be a reminder of how unique and awesome you are every time you practice! You deserve it :)

Yoga mat by Yoga Design Lab. Yoga tank top by Liquido Activewear

Get support from yoga props.

Props are wonderful for deepening your practice. They help your body feel comfortable and supported so that you can relax into a pose, and then bring your focus back to your breath. 

Yoga props are not going to limit you; they actually deepen your practice. Some new students are hesitant to use props because they think they’re ‘cheating’ by doing this – not the case! I had this mindset for a long time, and I was totally missing out on all the lovely benefits a prop can offer. 

Take, for example, pigeon pose. If your hip does not come all the way down to the ground, place a block or blanket or folded up mat beneath it. This allows your hip to fully rest and for the large muscles to relax, allowing the stretch to move into the fascia, the connective tissue fibers deep in the body which hold everything together. The goal in pigeon pose is to release tension from these deeper layers, and if you’re tense and hovering above a block, your body can’t quite do that. Let the prop take the struggle out of the pose.

My other favorite props: a block, Dharma Yoga Wheel (for opening the spine), a meditation cushion, and a foam roller for after class.

Here's a recap of awesome yoga resources not to be missed:

Enjoy!

Diagnose Yourself

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Photos via Pinterest.

As yogis, we know that we are our own best teachers. This is true in all areas of life, not just on the yoga mat.

When we visit the doctor, we put our trust in the hands of medical professionals, and in the healthcare system as a whole. Are you an empowered patient when you go to the doctor’s office? How well do you know your body?

Today I’d love to share sponsored yogi Sam’s review of a book called Diagnose Yourself. This is a great resource for yogis looking to become more self-aware, especially as it relates to taking control of your own health. Enjoy!


How many times have you seen your doctor and left frustrated with his or her inability to address your health concern?

I know I’ve personally experienced this time and again, when I’ve seen my physician and several specialists, spent a lot of time and money, only for my issue to be misdiagnosed and untreated.


In Diagnose Yourself, Jenner explains how the institutions that we would expect to keep us healthy are instead designed to treat sick people. As a result we have to take charge of our own health and well being, playing a more active role in diagnosis and treatment. Jenner provides a process and template to take control of your health now and to prevent future health issues, so you can live a happy, healthy, empowered life. You spend more time with yourself than anyone else in this world, making your role in diagnosing yourself of the utmost importance.

The next time you’re faced with a health concern, give the tools in this book a try to improve communication with your doctor and take charge of your health!

Your Words Are Powerful

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Notice your words. What are you saying?

‘I’ll definitely try to make it to yoga!’

That’s one that I hear often, and sometimes find myself saying.

Will you ‘try’ or will you be there for yoga?

‘I hope I can’ is different than ‘I can,’ or ‘I will.’

Notice when you commit, and when you self-sabotage.

Be gentle with yourself as you shift your language. Say what you mean, and then follow through.

Yoga at Home with Rachel Brathen

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When you practice yoga, it should feel good.

Sometimes the poses are a little uncomfortable, but they should not be painful. Additionally, the practice itself should not be punishing. Yoga is meant to nourish the body, mind and spirit. On and off the mat, our goal is to practice ahimsa, which is nonviolence. Do no harm.

Have you ever been in a studio class where you felt like the pace was moving too fast, or the sequencing was too hard or confusing? Maybe you went to beginner’s or all-levels class, but felt like the teacher was teaching an ‘advanced’ class. We’ve all been there!

Photo via Rachel Brathen on Instagram.

Today I want to share Rachel Brathen’s amazing yoga videos. Rachel is a world-famous teacher whose approach incorporates ease and grace into the practice. Her knowledge of anatomy finds its way into her cueing, but she manages to keep it simple. I highly recommend these videos for beginners, and also for advanced yogis who are looking to get back to the basics.

She mixes it up and teaches a little differently than most teachers I know, and I love that. If you’re feeling stuck in your practice, or want to try something new—something that feels really good in your body—check these out.

You can find the videos online over at Gaiam. They're a great deal -- I recommend the $40 'Ultimate Collection' which includes 10 different yoga practices!

Photo via Rachel Brathen on Instagram. 
Adopt an attitude of sukha, or ease. Pause to feel the sweetness in the poses. Rest when you need rest.

Let your practice nourish you.

As Rachel says, Let yourself have slow days. Adapt your practice to how you’re feeling right now. But no matter where you find yourself, keep practicing.

Photo via Rachel Brathen on Instagram.
Rachel is an amazing yogini and resource on all things yoga. If you’re looking for more inspiration, try her blog, new book, Happiness Tour, and awesome Instagram feed.
If you'd like to watch the videos on YouTube, here are the links:
Rachel Brathen Yoga: Find Your Purpose 
Rachel Brathen Yoga: Release & Let Go

A 40-Day Yoga Challenge

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For the next 6 weeks, I’m doing a yoga challenge...


The program includes:
  • asana practice 6 days a week (4 in the studio and 2 at home)
  • one conscious day of rest each week
  • healthy eating, including a 3 day vegan cleanse
  • mindful meditation
  • journaling and self-inquiry (called atma-vichara in Sanskrit)
  • a weekly meeting with the other participants, to encourage discussion and accountability

 
I’m feeling excited and curious to see how my schedule will balance out. It feels like a big leap to dive head-first into this… and I also know it will be very worthwhile.

Last night I took a vigorous vinyasa flow class, and then afterward we had our first group meeting. Part of the meeting involved a ten minute Ujjayi breath meditation. I felt more calm and centered than I have in a long time, and it was SO cool to do the physical asana practice and actually follow it up with seated meditation.

I’ve known for a long time that the yogis practiced the poses in order to prepare for meditation. How powerful to follow through and do that full practice, and commit to continuing it :)

Have you ever participated in a yoga challenge? Stay tuned for more reflections on how it’s going! Namaste.

PS Yup, I dyed my hair purple!! :)