Dinācharya For Deeper Connection

Have you heard of “dinācharya” before?

It is the Ayurvedic term for a daily regimen that is followed to support the maintenance of a healthy life. There is also the term and practice of “rutucharyā”, which is the Ayurvedic word to encompass our seasonally-influenced rituals for optimal wellness. More than likely, you have put it into practice in various forms over the span of your life.

Around this time of year, we are seeing the concept and various themes of romantic love all around, as Valentine's Day approaches. With this heavy push of certain ideals upon us (particularly in the Western world), this is also an invitation to dive-in deeper, and reflect on how we love and respect ourselves through a consistent dinācharya.

The energies of this month can be harnessed to examine and reflect on your deepest love connections, starting with your relationship with yourself and what commitments you are upholding to ultimately walk your best path.

In this post we will delve into the benefits of dinācharya and what they can include. And as mentioned above, perhaps you already have a version of one or more of these rituals, or you already have a daily wellness practice (even if on an off-and-on basis). May this serve as a reminder or encouragement for each of us to journey into our own versions of dinācharya, apply it in our lives and ultimately reap the most benefits from it.

*This article is inspired by a recent course led by Jenna Furnari and some of her specific references. Along with cited sources, you can find a glossary below with Ayurvedic and other less-common terms that are included throughout this article.

Under the teachings of Ayurveda, establishing a physical routine for the body can help to create balance beyond the physical, and extends all the way to seek an internal balance relating to finding your mental and spiritual alignment, as well as your own unique energetic dosha. Learn what your dosha is here. The many benefits of following closely to a daily rhythm include both cultivating and maintaining a seasonally-regulated Agni), the domino impact being a healthy self-esteem, general vitality, and overall longevity - to name just a few. Integrating the daily regimen of dinācharya supports an overall grounded quality within, even while life continues to move through constant transitions.

Below is an introduction to a few steps you can take to begin bringing the practices of daily Ayurveda into your life through dinācharya, presented below, specifically as a morning ritual.

*As with most authentic wellness practices, this is not a one-size-fits-all regime. It’s important to seek additional resources and support (from trusted and recognized sources), along with getting medical clearance if relevant to your specific context, to compile your own unique version of what is outlined below.

This morning routine sets the tone and ample opportunity to maximize the potential of the rest of your day.

Tools for Dinācharya

• Tongue Scraper

• Sesame and/or Coconut oil

• Neti Pot

• Nasya Oil

Morning Dinācharya

• Rise before the sun

• Splash cool water on your face

• Drink warm lemon water

• Visit the toilet

• Scrape your tongue

• Oil pulling *Learn why and how to do this

• Rinse with a Neti pot

• Follow up with Nasya oil nasal massage

• Abhyanga with coconut or sesame oil

*Benefits of daily massage include bestowing good health and nourishment to the body, which slows down the aging process and supports restful sleep.

Glossary of Terms :

Agni: Our internal, biological fire that aids our ability to digest, absorb and assimilate the food that we eat, the experiences we have and the emotions that occur within. This transformation also takes place with the sensory impressions that come our way.

Abhyanga: A self-given body massage

Āyurveda: This system of medicine is translated as the science of life, originating from India.

Dinācharya: A daily regimen followed to support the maintenance of a healthy life.

Imbolc : The halfway point between Winter Solstice and Spring Equinox/Ostara).

Kriyas: Specific sets of exercises, breathing techniques and sound mantras practiced to unlock energy channels or chakras in the body with intention.

Nasya: A method of administering herbal oil through the nostrils as a therapy for one of the five major senses.

Neti: A body cleansing technique used for nasal irrigation and cleansing of nasal membranes. This simple therapy has many benefits for the both the body and the mind.

Sources Cited:
Acknowledgment and thanks to the contributing resources of this publication, Jenna Furnari for her supplied content, and inspiring this entire article, and Aruna Bakhru via literature included in “Nutrition and Integrative Medicine: A Primer for Clinicians.”

Gratitude to our community near and far, both for taking the time to explore our blog and for walking the path to your best self - we hope this resonated and aids you in finding balance within.

Tell us in the comments what mornings rituals you look forward to most.

All Photos - Copyright Nectar Yoga

Winter Dream Work + DIY Dream Pillow

As we step into a new year, in the Northern Hemisphere, we are held in the yin energy of the winter months alongside the in-between Ayurvedic seasons of Vata and Kapha.

During the day, as we move through the cold months, you may notice a gradual and incremental return to more vibrancy and drive within yourself. The upcoming Kapha season (Kapha season lasts from the second half of winter through spring), is the time to go deeper into any exercise program with specific attention placed on movement and a time to solidify your commitments to yourself and your plans for the near future.

However, in the dream world, there is a juxtaposition to these daylight hour natural motivations forward.

You may notice that your dreams have been revisiting issues in your past. During these natural outer-world shifts, your time in the dream world is susceptible to revolve around very old memories, both desired and undesirable, often playing out to recreate new scenarios.

Take notice of how you feel when you awaken, reflect on what your dream may be asking you to pay attention to or hold space for. Consider what the lessons may be from the dream, and if it is asking you to make a choice or step into action, then reflect if you’re ready.

What matters with dreams is how you relate with them. What are you learning? Is it asking you to show up in a new or renewed way?

A meditative craft that can be supportive in your dream work is making a Dream Pillow.

You can typically create a dream pillow with materials that you already keep in your home.

What you’ll need:

• A small muslin or cotton drawstring bag

• Favourite calming herbs (dried)

Crafting the dream pillow itself is a mindful exercise on its own that offers its own calming effects. If you’re using multiple herbs, pour them into a bowl and gently mix them with a small spoon or your hands. Breathe in the smells that waft around you as you set your intentions for what you desire to manifest in your dream work.

Use a spoon or small scoop to pour the herbs into your drawstring bag, secure it tightly, and place it under your sleeping pillow (or beside your bed).

The ritual of making a dream pillow can be done as often as you like, using different favoured and/or seasonal local herbs to tap into various energies they embody and support.

Having a calming night ritual prior to going to sleep is the best way to tap into our most profound intuitive dreamwork insights. This may include exercising your journal practices (specifically dream journaling), a slow movement practice, using a dream pillow, or all of the above.

Whether a morning journal practice is already part of your wellness routine, to hone in on your dream work, we suggest keeping your journal next to your bed to write down the details of your dreams as soon as you rise in the morning.

If you wake up in the middle of the night from a particularly intense dream, write whatever memorable details about it before going back to sleep, as you may likely forget by morning. Documenting your dreams allows you to work through unprocessed issues in your waking life and the symbolic lessons you explore in your sleep.

Sources Cited:
Acknowledgment and thanks to the contributing resources of this publication, Rebecca Turner via Lucid World Dreaming and Irene Wolansky via Mountain Rose Herbs - a precious resource for herb ideas if you’re unsure where to start.

Gratitude to our community near and far, both for taking the time to explore our blog and for walking the path to your best self - we hope this resonated and aids you in finding balance within.

Tell us in the comments what herbs you’re inclined to add to your dream pillow this season.

All Photos - Copyright Nectar Yoga, Adrienne Andersen, Subi Yanto, Ana Pou, Yan Kruko and Olena Bohovyk

Ayurvedic + Yoga Practices For Peaceful Holidays

Often referred to as the sister of yoga and science behind it, Ayurveda principles, practices and its natural medicines can be a potent resource to root your daily wellness and routine to.

The hustle of the holiday season is upon most of us in one form or another. At Nectar Yoga, we are holding space for all of us to remember to slow down and come back to the sacred traditions (and their meaning) surrounding the upcoming holidays and their celebrations that are approaching.

As noted in last year’s holiday blog post, while these times of union and merriment are joyous occasions we look forward to, they also may involve a disruption in your routine, including less time for your usual self-care practices, and more energy being directed towards others.

When we remain rooted and mindful, the celebrations can be an especially wonderful time of the year. When we forget to approach this season with intention, our minds can whirl too quickly, and we can lose ourselves in overwhelm and chaos.

Grounding ourselves in the living yoga practices and principles of Ayurveda are the supportive limbs we can lean on. These can also guide our path so we stay present and peaceful.

*As always, consult your medical team before changing your routine or begin consuming any Ayurvedic advice. All information Nectar Yoga shares is for educational purposes only. For sources cited, scroll to the end of this post.

Merely delving into two of the 8 limbs of yoga, the Yamas and Niyamas, we find true reminders of the reason for the season, and how we can revel in it all. 

Expanding on the Niyamas of Svadhyaya and Santosha, we can stay aware of our true intentions and expectations.

Svadhyaya (self-study)

The Sanskrit translation of “Sva” means ‘self,’ or ‘ own’ with “Adhyaya”  translating to ‘lesson,’ or ‘reading,’ and while it can imply the practice of studying scriptures, it is also a practice of studying the Self.

When we listen to our ego, we often do or think things that do not align with our true values or intuition, and instead, we may find ourselves stagnant in fears, frustrations and doubts. This essentially causes our own ‘Chitta Vrittis’ (‘fluctuations of the mind’). Bringing our awareness to the way we go about our day allows us to become more aware of the things we do that harm us, and also that which brings us closer to that process of yoking with the our truest self.

Santosha (contentment)

This Niyama asks you to be aware that whatever you have in the present moment is enough. Once you can consistently practice this, happiness will find an enduring place in your life. Santosha is a practice that cannot be found, rather it will find you once you have created the space for it.

On the yoga mat this can look like acknowledging your tendency to strive to do a ‘perfect pose’ yet meeting yourself where you are, using props or making modifications without feelings of shame or disappointment, and instead, holding gratitude for that all your body does for you. Off the mat this comes in various forms of releasing assumptions or expectations surrounding someone or something, and meeting everyone and everything exactly as you find it.

Revisiting the Yamas of specifically Satya and Asteya we give ourselves permission to release our judgements, unrealistic, or unfair assumptions we may have attached to others, events, or ourselves.

Satya (truthfulness) 

Beyond the practice of “not lying,” practicing Satya is living in a way that aligns with your highest truth. It revolves around about being honest with yourself, with others, and abstaining from judgment — ensuring that you are consistent in speaking and acting with mindfulness and intention, rather than blurting out whatever fleeting thought from your mind.

Asteya (non-stealing)
This goes beyond the obvious of what theft typically is, and is more than just not taking a physical object that does not belong to you. We can factor in hoarding items as we shop for gifts, and take a pause in reminding ourselves that quality is always superior to quality, that consuming, even when it’s a gift for others, does not need to meet a certain quota of spending or number of presents bought to enjoy our holiday celebrations. And then we can go deeper still – considering the act of stealing time and energy. Time is something that reflects differently for every person, but it’s helpful to take note of what you are spending your time thinking of - does it serve you now and you in the future or is it robbing you of the gifts of the present? Similarly, do you engage in thoughtless actions that may have a undesired “time impact” on others?

In Ayurveda one of the most efficient ways to remain well is to maintain a daily routine, or dinacharya. These are daily activities that are practiced regularly and thus contribute to maintaining overall vitality.

These rituals typically fall under (yet are not limited to) the categories surrounding eating well, having a consistent (and flexible) movement practice, meditation practices, journaling sessions, seasonal oil massages, and sufficient sleeping routines.

Some details to keep in mind surrounding an optimal dinacharya this month in particular include:

Eating early. Ayurveda teaches that lunch should be the biggest meal of the day. The digestive fire, our Agni, is hottest at high noon, mirroring Mother Nature’s midday heat of the sun. This can be difficult to cater to as most seasonal gatherings tend to be scheduled in the evenings. Try to eat as early in the evening as possible, and avoid over-indulging in the waning evening hours. If you’re hosting a gathering, consider making it a brunch event or late-afternoon meal. Eat your heavier foods first and lighter foods last.

Stay moving. During the holiday season, stay consistent with your movement practices. Many of us are overscheduled, overworked, and overtired during the holiday season, our Asana yoga practice or other preferred movement practices will supports us in recalibrating to a calm, stable energy; properly functioning digestion; and lending patience to handle your  busy schedule and unforeseen hiccups. Schedule time for yoga at home or going to an in-person class, put as much importance in this practice as you do for holiday shopping and the other seasonal items on your to-do list. Whenever possible, take a 15- to 30-minute walk after big meals.

Hydrate with care. Drink a glass of warm water in the morning to stimulate your digestion. If you’re appetite is lacking from recent over-indulging the night before, sip on ginger tea until your appetite returns. Ginger is known for its warming, digestive, and detoxifying properties.

Meditate. Remove any timeframe expectations. 5-10 minutes a day can be more potent that you think. Setting aside time each day to intentionally experience silence, connect with yourself, and let go of what needs release creates space to receive the upcoming joys of the season. 

When it comes to attending the celebrations of the season, keep coming back to your inner awareness and intuition. 

It’s common (and understandable) to want to attend every party and see everyone who is in town visiting, the various options of people to see and places to go that comes with the holidays can feel like a beautifully laid-out buffet with that similar appeals to sample everything. 

Over-indulging in parties (and the array of foods they typically include) generally result in feeling tired or unwell. Our intuition often reminds us that the best approach is to select what you really enjoy and leave the rest to try next time; we fare better when we honour our inner wisdom.

When it comes to invitations for holiday events, be intentional with who you say yes to, and be liberal with grateful declines. Gift yourself the time and space of the presence of people and experiences that fully nourish you.

Some tools to bring along to the events you do attend:
*via Dr. Marlynn Wei, M.D., J.D.

Practice active listening. It’s easy to tune out during holiday gatherings, but try being attentive by using active listening. Try to understand the complete message that people are conveying—not just through their words, but also through their actions as well as body language. It’s a rewarding practice when we notice just how much more we can observe and hear. [If you’re feeling over-stimulated, give yourself permission to excuse yourself and take a moment to recalibrate with some favourite affirmations, or a quick breathwork practice.]

Active listening works best when distractions are minimized, there is much value in putting away the smartphone, turning off the TV, and even turning down the music so that you can hear what people are saying via their whole beings.

Be open to the emotions of others. By being attentive and receptive to the people around us, we are invited to increase our ability to connect. Observe how people are feeling during the holidays, and be open to communication of those feelings.

Be open to a range of emotions in yourself. Holidays can bring up a whole host of different emotions—and not all of them happy or celebratory. For many, the holidays can be reminders of loss, grief or feelings of loneliness. If you experience these difficult feelings, especially when loved ones are absent, allow yourself to make space and acknowledge whatever emotions come up for you rather than try to get rid of them. Healing comes through acceptance.

Let go of old habits or patterns that might be holding you back. Holidays come with traditions and memories but, sometimes, old patterns can perpetuate negativity. It’s easy to fall into familiar patterns. When knee-jerk reactions surface, notice them, and try to be curious about what is happening, rather than being stuck in thoughts or feelings you might be carrying from the past. This opens the possibility of a new experience in your interactions and can reduce feelings like frustration, overwhelm, or boredom for you.

Expand how you communicate care. The holidays often means gift-giving for many cultures, though there are many other ways of showing that you care. Explore how you show your care by asking yourself questions before buying something: What are you trying to communicate through a gift? Are there additional ways to show that feeling or care, such as spending quality time, expressing how you feel about them directly, or doing something nice and supportive?

Let go of judgment—both for yourself and others. Conflict with family and friends during the holidays can lead to judgment and self-criticism. Whether you catch yourself feeling resentful or feeling disappointed, notice when you’re making judgments. Take a step back and try to loosen those feelings of being “bad,” “wrong,” or “inadequate.” Even if it’s hard to let go of criticism completely, simply notice when it is happening and let those thoughts be without entangling yourself in them to give yourself perspective and insight that can ultimately shift you.

Balance the “shoulds” with awareness of your own needs. Holiday obligations can be important but be sure to balance them with awareness of your own needs. Operating on obligations alone, and trying to please everyone’s expectations can lead to resentment and burnout. Rather than focus solely on planning the perfect dinner or finding the perfect gift, observe how these expectations affect you. It may not always be realistic to approach this perfectly, but any small step can have a positive impact.

Practice self-compassion. During a busy holiday season, don’t forget to take care of yourself, and be kind to yourself. Commit to regular sleep and exercise, and take time to do relaxing or fun things so that you can recharge. Taking care of yourself allows you to be able to be more attentive and calmer when you’re with others during the holidays. You may even find that when you take care of yourself, you experience the gift of the season in a fuller, more embodied way.

Additional wellness practices to consider this month

The Herb Guduchi

The herb guduchi** is known in Ayurvedic medicine for the power to detoxify, rejuvenate, boost immunity, and more.

In Sanskrit, Guduchi translates to “that which protects the body from diseases” and it helps to rebalance your energy and wellbeing. Guduchi is used to reduce stress, calm the mind, and to promote clear thinking. It’s also been used to":

• Support joint health

• Reduce stress

• To increase antioxidants

• Support the immune system

• Fight inflammation

**As always, consult your medical team before changing your routine or begin consuming any Ayurvedic advice. All information Nectar Yoga shares is for educational purposes only.

Self-massage with oils

This relaxing practice can be done year-round, however if it’s something new for you, it may be worth trying this month especially. Using warm oil for body massage helps maintain a healthy complexion, relieve muscle tension, promote good sleep, and cleanse excess toxins from the skin.

How and when to do a warm oil massage:

This is best done before taking your morning or evening shower. Choose your preferred oil (it’s often suggested to use coconut, apricot, or sunflower). You can warm the oil by submerging the jar or bottle in warm water, or use at room temperature if you prefer. Begin at the feet, applying the oil with your fingers, making circular motions around the joints. Then, make vertical strokes up your legs and abdomen. Allow the oil to sit for about 15 minutes before showering.

Many of us neglect self-care practices during the holidays, but incorporating these ancient practices as part of your busy day may help soothe overworked nervous systems.

Take care of your heart

Ayurveda claims that the human heart has two parts: the physical heart and the emotional heart, particularly during the holiday season, our emotional hearts often carry an unnecessary, heavy burden.

A tired emotional heart can negatively impact us overall, though specifically, hormonal imbalance, energy, and overall wellbeing.

Release the burdens on your heart with a gratitude practice each morning, this can be done mentally or through various forms of journaling styles.

Sources Cited:
Acknowledgement and thanks to the contributing resources of this publication, Erin Casperson via Kripalu Centre for Yoga + Health, Dr. Taz Bhati, M.D., Dr. Marlynn Wei, M.D., J.D., and Chara Caruthers

Gratitude to our community near and far, both for taking the time to explore our blog and for walking the path to your best self - we hope this resonated and aids you in finding balance within.

Let us know in the comments your favorite traditions to celebrate the holidays over the coming weeks!

All Photos - Nectar Yoga Copyright

The Art of Porch Sitting

The art of porch sitting not only allows us to notice smaller details of the seasonal shifts, but to experience the benefits of being outdoors, enveloped in nature while the comforts of our home space are close by, generally offering additional feelings of ease + resting.

Whether you consider yourself the ‘outdoorsy’ type or tend to prefer time indoors, this practice can be easy to adopt for all in regards to the convenient access as well as the option to add some of your typical indoor comforts to your outdoor space.

Not all of us have access to a porch or deck attached to our homes, luckily we can adapt and incorporate the same details of porch sitting to our yards or local parks.

Typically this practice is one that is consciously or subconsciously implemented during the warmer months, however, exploring it as we shift into a cooler season (in the northern hemisphere) is something to be considered.

The shift from Pitta to Vata season (naturally) has many of us feeling less inclined to venture too far from our homesteads. However, we know that their are a range of benefits surrounding getting outside regularly, which is where the art of porch sitting can be a valuable practice to begin incorporating into your routine.

Spending time outdoors can…

• lower blood pressure⁠

• reduce levels of cortisol (stress hormones)⁠

• strengthen immunity ⁠

• relieve anxiety⁠

• improve concentration⁠

• improve short-term memory ⁠

• energize the body + mind

• improve your mood ⁠

• strengthen sleep patterns⁠

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The other piece of this practice is the opportunity it allows for you to slow down and ground into the benefits surrounding stillness.

Western society in particular has put ‘rinse + grind’ on a pedestal and equated success with being busy. We compare idle resting time to laziness and rest as something to be earned; this in fact is not the case.

The ‘rest + digest’ portion of your brain, known as the parasympathetic nervous system, needs consistent activation in order for your body to stay healthy. When the PSNS is activated, it slows our heart and breathing rates, lowers blood pressure and promotes digestion. Our body enters a state of relaxation, which allows the opportunity for recovery (including physical + mental digestion). Overall the more time we spend in this state, the healthier we are.

Your day is full of both resting moments + activities and that could be brought outside. When we take to porch sitting, we combine varying levels of the benefits of being outdoors as well as making a new space for potentially more time spent with our PSNS active, a heavy dose of nourishment for all areas of the body.

⁠Bundle up and spend time on your porch at consistent times, perhaps for 20 minutes each morning with a warm beverage, or in the evening before bed. If it feels uncomfortable at first, lean into it. Take everyday activities you normally do inside, and move them to the porch. ⁠Making a snack for yourself? Enjoy it on the porch. ⁠⁠Catching up with someone on the phone? Take your conversation outside! ⁠⁠Read your book on the porch or plan for your week with a calendar/notebook. Bring your meal prepping, such as chopping vegetables or kneading bread out to the porch with you.

Practicing the age-old tradition of porch sitting is a way to invite more overall health benefits into your day while embracing the simple moments + spending more time soaking in the natural energies and wisdom of nature around us.

Incorporate appealing sensory options to your porch space to personalize it and make it wholly welcoming to you.

This may include:

• textiles (pillows, blankets, large sweaters, a rug, a door mat)

• lighting (candles, string lights, sconces,)

• sacred objects (crystals, books, tarot or affirmation cards)

• comfortable seating (a new floor pillow, bench, rocking chair)

• added flora (a potted plant, flowers, a seasonal wreathe)

Use your journal to note your time porch sitting and any thoughts that come up. This is a good way to keep track of how this practice is making you feel over time — and help you create the additional ritual (of journaling) that supports your overall health. Notice your favorite plants as well as surrounding flora; how do they shift with the seasons? What wisdom do they offer that can translate over to the human world and the habits we can mimic from nature during different seasons.

Gratitude to our community near and far, both for taking the time to explore our blog and for walking the path to your best self - we hope this resonated and aids you in finding balance within.

Let us know in the comments your thoughts around this tradition - do you practice it already?

All Photos - Nectar Yoga Copyright

What Is Sound Healing + How Does It Work

Guest Blog Post by Mia Cara Cosco.

Sound healing has received significant media attention in the last few years alone for its numerous benefits and even celebrity attention.

Sound healing is an ancient art, given the historical significance of instruments going back seemingly as old as the dawn of civilization. History depicts sound healing has been exercised in various forms over time, from chanting to ward off evil spirits to playing music for mental health-related illnesses. Music has been used since to boost morale in military troops, aid people in productivity and so many more situations + cultures around the world.

Health Benefits Of Sound Healing

A trained practitioner is typically trusted to lead a sound healing experience, as it’s not actually as easy as hitting bowls or twirling a chime. Different aspects of music improve physical and emotional health.

Sound healing can also happen by way of moving along to the music in small or large motions. If meditating is something seen as “common”, then this is an act of going beyond simply listening to the music because you are also working to empty your mind of thoughts and resolve any fidgeting (which can be easy to do). Sometimes, sound healing can even be through the act of playing an instrument yourself. From experience, this can be a deeply soothing and contemplative experience that puts you in touch with a flow state.

Sound healing has had some interesting niche findings in the research, such as boosting immune function by lowering stress levels and improving the health of premature babies. Research has also found these general benefits:

• reducing stress

• decreasing anxiety

• improving memory

• reducing blood pressure

• lowering cholesterol

• minimizing pain

• decreasing risk of heart disease and stroke

Much of these findings also correlate with mindfulness meditation — much of sound healing puts you in a state of inner flow and intentional stillness. Once the habits of fidgeting and intrusive thoughts are put aside to immerse yourself in it, the healing or noticeable effects of meditation or sonic frequencies can be felt potentially quite deeply.

Overall, with health as a primary value, it seems as though we have evidence to shift our focus from the typical model of health to a perhaps more ancient one. Sound healing has rebranded in white-washed western culture, however, the benefits have only become more well-known to science. Music and sound can change our state almost in an instant and this can be incredibly powerful for healing our body and mind.

What Instruments Are Used?

Any and all instruments can be ultimately used to heal, depending on what resonates with you and what sound you prefer, thus there really is no right answer to this. With that said, there are certain instruments designed and typical for sound healing studios that are worth mentioning:

• hand pan

• pan flute

• chimes

• harmonium

• tuning forks

• singing bowls

• tongue drum

• gong

• harp

It is common for music therapists to use well-known instruments, such as the guitar or piano, for performances as well. More culturally specific instruments, such as the sitar or zither, can also be found depending on where you are in the world.

Your preference in music or what sounds you like to hear often occurs on a subconscious level and may not be something you can rationalize. If you’re interested in finding a sound healing studio or a sound healer to experience the technique first-hand, make sure to ask these questions in the process:

• Are there specific types of music you like to listen to?

• Are there music genres you are uncomfortable with?

• Would you prefer to be moving or meditating while sound healing is happening?

• Are there instruments you are more interested in hearing?

• Are there instruments you don’t like the sound of?

 What Sounds Are Right For You?

Let’s get into the specifics of what sound frequencies can be healing—and for what. This is helpful to know about the Solfeggio frequencies, rediscovered by the physician and research Dr. Joseph Puleo in the 1970s:

• 432 Hz—the standard tuning for ancient musical instruments pre-20th century, deeply calming and soothing which is best for sleep

• 528 Hz—ability to heal and repair the body even after just 5 minutes due to its stress reduction power in the endocrine system and autonomic nervous system

• 396 Hz—helps remove subconscious fears, worries and anxiety by eliminating feelings of guilt and subconscious negative beliefs to help you feel uplifted

• 639 Hz—balances emotions, elevates mood and promotes communication with harmony and understanding into interpersonal relationships

• 741 Hz—problem-solving, bodily cleansing and self-expression to awaken intuition and promote simple living to live a healthy lifestyle and express creativity

• 852 Hz—replaces negative thoughts with positive ones and aids in awakening intuition and inner strength for living in harmony with your highest self

Notice How You Feel

There is no use trying to endure an uncomfortable experience when the purpose is to heal. With that said, brief moments of uneasiness are inevitable in any new experience as humans. An instinctual yes or no is essentially relying on our sympathetic and parasympathetic nervous system. These are slower, gradual insights and realizations that come from a steady mindfulness practice overall.

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I am supremely grateful to the gracious team at Nectar Yoga for the opportunity to write about one of my favorite loves, sound healing.

Many thanks as well to the sources linked in this piece, rich in knowledge and wisdom on various healing modalities and practices.

If you took something away from this piece or learned anything, tell me below! What did you take away from this or have you experienced the benefits of sound healing first-hand? I would love to see your comment!

All Photos - Nectar Yoga Copyright

Forest Bathing | The Benefits + How To Practice

There’s a reason why the largest cities in the world have parks, trees, + pockets of nature woven throughout their busy streets. Studies have found that spending 10 to 20 minutes a day outdoors can lead to an increase in overall well-being and happiness — and decreased amounts of stress; meaning these bits of nature added to urban life are lending a positive impact on a people’s day to day life.

Aside from spending time in city parks, the more in-depth practice of forest bathing has been proven to have physical + mental health benefits across the board.

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The term ‘Forest Bathing’ references a physiological + psychological practice that emerged in Japan in the 1980s. This practice, also known as ‘Shinrin-yoku’, was cultivated to help people achieve two goals; to relieve feelings of burnout while also inspiring residents to connect with, and protect the country’s green spaces. ⁠ ⁠ Forest Bathing is an open-ended practice in the sense that there is no right or wrong way to experience it. It can be as simple as standing in nature and noticing the smells, sounds + sights the area provides you. ⁠ ⁠

The Benefits Of Forest Bathing Include:

• lower blood pressure⁠

• reduced levels of cortisol (stress hormones)⁠

• strengthens immunity ⁠

• relieves anxiety⁠

• improves concentration⁠

• improves short-term memory ⁠

• energizes the body + mind

• improves mood ⁠

• strengthens sleep patterns⁠

While the word “forest” is in the name of this practice, heading to a rural wooded area is not required. You can take a trip to a nearby park, your favorite local trail, the beach, or any natural setting close by. The focus is to move through this practice with intention and mindfulness; meaning being present and fully in the moment. If you can, turn off or silence your phone or other devices that may distract or interrupt your time.

Once you’ve arrived at your chosen spot, take some deep breaths and ground yourself. Let yourself notice all that your senses are taking in — whether it’s the scent of towering trees or the sounds of chirping birds.

Allow yourself to spend a few moments observing your surroundings. You might choose to do this practice in stillness, movement or a combination of both. Sit and watch how the trees sway in the wind or simply walk around. If you decide to walk, go at a leisurely pace and without a specific destination in mind. It is important to let your mind and senses explore + indulge.

Safety tip: Always pay attention to your surroundings, stay on marked trails, + wear appropriate clothing/footwear. Consider things like sun protection or any possible allergies you may have; be respectful of nature around you, and leave no trace other than footprints. When possible, bring a friend or let someone know where you’re going and for how long.

A good rule of thumb is to practice forest bathing for at least 20 minutes every day. If you don’t have that much time to spare, that’s absolutely fine. You can start with a shorter amount of time. The goal of forest bathing is to relax + detach — this practice shouldn’t feel like a chore. The aim is for this to be something you look forward to and enjoy.

No matter how much time you spend outdoors, remember to look for moments that bring you to awe. You can also tie your forest bathing practice to your journaling practice (we have a whole blog post about different journal practices for you HERE).

After each session of forest bathing, use your journal to note your experience or any thoughts you had while immersed in nature. This is a good way to keep track of how the practice is making you feel over time — and help you create an additional ritual that supports your overall heath.

Gratitude to our community near and far, both for taking the time to explore our blog and for walking the path to your best self - we hope this resonated and aids you in finding balance within.

Thanks and credit goes to the resources for this blog provided by the writers and healthcare professionals at Kaiser Permanente

Let us know in the comments where you like to spend time forest bathing or how you feel about it.

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Finding Your Practice | How To Start + Continue On Your Yoga Journey

Whether you’re starting your yoga practice fresh, or coming back to it after some kind of hiatus, the benefits + gains from it are truly wonderful whilst versatile. However like most new endeavors, when we are in the beginning stages it’s easy to feel overwhelmed, unsure and unmotivated.

Which is why we' have compiled a (hopefully) helpful list of not only the benefits of cultivating your own personal yoga practice, but what lineages you might resonate with, what to look for in modern yoga studios as well as teachers.

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Most importantly as you begin to practice yoga, know that this is much more than a form of exercise (that’s yoga Asana, we did a whole blog just about that HERE)

The movement practice of yoga can bring a wide array of physical and mental health benefits, as well as moral lessons that can be applied to day-to-day life “off the mat.”

In Sanskrit, the word ‘yoga’ translates to ‘to yoke’ or ‘union.’ The practice thus encourages us to unite our thoughts, feelings and actions to our present state, while moving forward on a personal path that will allow us to be the best version of ourselves, contribute to the greater good of our communities and society overall.

Some things to consider and reflect upon as you start your search for yoga classes:

• How do you typically feel when you try new things and what helps motivate you to stick with it when you feel uncomfortable?

• Do you prefer in person or online classes?

• Do small or large class sizes feel more appealing?

• If you’re choosing online, how often will you go to in person classes? (this is important to check in for proper alignment cues)

Health Benefits: Why Do You Want To Do Yoga

Our sympathetic nervous system controls our fight or slight response. And with daily stresses being the main trigger of this survival mechanism rooted deep in us, we may find ourselves uncontrollably releasing excess adrenaline, a hormone that increases your heart rate and breathing.

This fight-or-flight response helped our ancestors escape or make their way through dangerous situations, like a charging bear, however in the modern-day, the stressful situations we find ourselves in general are not the same life or death threats as our ancestors experienced, thus the adrenaline released is overly excessive. Yoga is excellent at activating the parasympathetic nervous system (which controls the rest + digest aspects of our body) and developing a relaxation response that counters chronic stress.

Other Health Benefits Of Yoga Include:

• Improved sleep patterns

• Improved strength, flexibility + balance

• Increased energy

• Less chronic pain

• Lighter moods

• Can help lower blood pressure

Many people start yoga as a path toward improved health, reduced stress and self-discovery. A sustained yoga practice can help you fulfill these goals.

If going to a modern yoga class is something new, you’ve moved to a new city/area or are coming back to the practice after a personal hiatus, ask yourself the following questions:

What Do You Want To Accomplish?

Your goals may include:

• Improved flexibility + balance

• Increased strength

• Stress reduction

• Gain more body awareness

Next, think about what type of class you might prefer. Are you more interested in a relaxing, slower class or an active and challenging one?

Before choosing, we recommend talking to your healthcare provider to make sure the movement practice of yoga is safe for you.

From there, start with a class deemed All-Levels, or even better, something specifically curated for beginners. Look for a beginner Hatha, Yin or Restorative class to attend. If you have some experience and want a class that incorporates more physical movement and strengthening, try Ashtanga or anything labeled ‘Vinyasa’ or ‘power yoga.’

All yoga studios should offer descriptions of their classes and be able to answer any questions you have beforehand. Whether you’re a beginner or an advanced yoga student, there is a class out there that meets your needs.

What Are The Staff + Instructors Like?

A yoga studio with friendly, experienced + helpful instructors will help to motivate you to keep coming back. During your first visit, the studio staff should:

• Greet you with kindness

• Inform you about the available equipment, such as mats + props, and where you can find it

• Offer a tour of the facility

• Review the rules of the studio and what to expect with each class

Do You Feel Comfortable During The Class?

Yoga classes should be accessible + inclusive. They should offer a welcoming, supportive environment free of judgment and competition. You should never experience pain or discomfort or feel forced into anything. Be sure attend and support classes that allows students to advance at a pace that’s comfortable and individualized.

As you experience different yoga classes, you’ll find that some classes align with your ideals more than others. Finding a class that focuses on the breath, promotes meeting yourself where your are and makes you feel safe is what matters most.

Find A Teacher Who Will:

• Encourage you to stay within your limits. Most yoga injuries happen when you let ego take over and push yourself too hard

• Focus on breathwork throughout the class. Breath is the foundation of yoga and is paramount for a healthy, sustainable + proper practice.

• Help you modify the postures based on your abilities. This might include using props to help support you or a chair if you can’t lie on the floor, giving cues to safely get you in and out of poses, and offering modifications to poses to make the class accessible to all in attendance

Gratitude to our community near and far, both for taking the time to explore our blog and for walking the path to your best self - we hope this resonated and aids you in finding balance within.

Thanks and credit goes to the resources for this blog provided by the writers at Cleveland Clinic and Jade Yoga

Let us know in the comments below what motivates you to go to yoga class?

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What Is Asana?

This limb has become equated to ‘the yoga practice’ in the modern western world, yet it is only one of many other limbs that make up the true yoga practice. In the yogic view, the body is a temple of spirit, the overall and complete care of which, is an important stage of our spiritual growth.

Through the practice of physical postures we develop the habit of discipline + the ability to concentrate, both of which are necessary for cultivating healthy routines in life.

Asana is outlined in Patanjali’s Yoga Sutras, a collection compiled around 400 C.E. This was the first text to codify the practices of yoga, and is considered to be the foundation of classical yoga philosophy.

Sutra 2.46 outlines the qualities required in order to practice asana: “Sthira Sukham Asanam”. In Sanskrit, Sthira translates to strong, steady or stable, whilst Sukha translates to: ease, comfortable, relaxed. From this, Asana is described as a balance between stability + ease.

The Yoga Sutras only refers to postures used for seated meditation, however this description of Asana is also relevant to standing postures and all modern forms of the practice. Regardless of the style of yoga, practitioners are generally encouraged to seek a position that is both steady and comfortable.

According to Patanjali, the primary focus of Asana is to move to, and maintain a long and upright spine in order for energy to flow freely during seated meditation. Although modern Asana alignment cues are not limited to seated postures, you may notice that teachers will still tend to focus on the direction and free flow of energy within the body during a class.

Different texts and teachers throughout history have outlined varying numbers of Asana. The classic texts of Hatha yoga as taught by Lord Shiva, account for 84 postures, specifically highlighting that the first four are necessary to achieve spiritual perfection.

These postures are:

1. Siddhasana (Accomplished Pose)

2. Padmasana (Lotus Pose)

3. Bhadrasana (Gracious Pose)

4. Simhasana (Lion Pose).

Other scriptures, such as Gheranda Samhita (which highlights a seven-fold yogic path,) suggest that there are as many as 8.4 million yoga postures, to reflect one for each living creature in the universe.

More recently, Sri Dharma Mittra compiled a list of 1,300 Asana.

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Different Types Of Asana Yoga

Hatha

Beginning with the foundational yogic tradition, Hatha yoga consists of asanas ideal for the beginner student. Poses are typically gentle with a moderate amount of flow. The pace is slower than most forms of yoga and the practice accessible to people of all ages and levels of fitness. Hatha yoga is all about balancing the solar and lunar energies within each and every one of us.

Vinyasa

Vinyasa yoga is currently one of the most popular forms of yoga. It consists of linking the breath with the movements in a fluid sequence, which is especially helpful for beginners. It is can be suitable for all levels, depending upon the particular class. Most classes begin with the flowing movements of Sun Salutations, and then move on to integrate other Asanas.

Yin

Yin yoga is a type of restorative practice based on the traditional Daoist philosophy of the energies of yin and yang with the aim of the practice being to evoke the effects of yin energy, allowing the body to fall into its’ natural state of equilibrium + relaxation.

Yin yoga practice is accessible to yogis of all levels of physical fitness. During a Yin yoga class, each asana is held for a long period of time, typically three to five minutes or longer. The goal is to reduce muscular engagement and target connective tissues instead. This leads to an overall deeper stretch and increased relaxation.

Ashtanga

The Ashtanga yoga system was made popular by the beloved teacher, Pattabhi Jois. Although Pattabhi Jois has left this physical world, his legend lives on in the Ashtanga yoga system, which is one of the most physically challenging of them all. This is the type of yoga to go to if you want an intense workout, as well as a very regulated set of Asanas.

Despite the fact that the Ashtanga yoga sequences are always the same, they get harder and harder as you move through the levels, keeping the practice forever new and challenging. This style of yoga takes discipline, but the rewards are many.

Jivamukti

Jivamukti finds its origin in the Ashtanga style, but with other elements mixed in. This style —invented by partners, David Life + Sharon Gannon — is strict and structured similar to the style Ashtanga, but with the added practices of kirtan (chanting), meditation and spiritual teachings. It is both physically challenging and spiritually rich —perfect for the modern-day yogi seeking a great workout paired with soulful inspiration and rich teachings.

Viniyoga

Viniyoga is a style of yoga that finds its origins in the teachings of T. Krisnamacharya + his son, T.K.V. Desikachar. A Viniyoga class is often taught privately, with a sequence tailored to fit the needs of the student based on age, physical condition and current overall level of well-being. It focuses upon the movement of the spine as well as the movement of the breath.

Iyengar

Iyengar yoga was made popular by B.K.S. Iyengarnfrom Pune, India. This style is known for being heavily alignment-based, and incorporates the use of various yoga props, such as straps, blocks + blankets into the practice. High attention is given to the details of each posture, as the poses are held for longer periods of time than in Ashtanga or Vinyasa yoga classes.

Anusara

Anusara is a style that became well known by a modern day yoga teacher named John Friend. It revolves around the philosophy opening the heart, as well as the practices of Tantra. Similar in ways to Iyengar yoga, Anusara focuses on an alignment-based system, with an emphasis on therapeutic Asanas. It is often characterized by uplifting philosophy interwoven in the teachings and is a suitable style for any level of yogi.

Kundalini

This style of yoga Asana is a spiritually rigorous yoga practice with a focus pranaymama (breathwork), chanting and kriyas, which are repetitive and often fast-paced movements. The aim of Kundalini yoga is to unleash the energy which lies dormant at the base of the spine. Attention to breath control as well as the bandhas ( internal locks) are a huge aspect of this style of yoga. Kundalini yoga is a powerful practice and should be done with the guidance of an experienced teacher.

Sivananda

Sivananda yoga is a more traditional form of yoga that focuses on the following: a sequence of 12 specific Asanas, Pranayama, yoga philosophy, relaxation, meditation and a vegetarian diet. Although it is a disciplined style, it is still accessible to most levels.

Bikram

This style of yoga is also known as “hot yoga,” in the western-modern world. It is practiced in a room heated between 95 - 105 degrees Fahrenheit, which allows the muscles, ligaments and tendons to loosen up. This is one of the most vigorous forms of yoga and not an accessible practice for all-levels of yogis or certain body types.

Forrest

Created by Ana Forrest — this is another style of highly physical practice. Its primary intention of this practice is to promote deep physical and emotional healing, with an emphasis on deep abdominal breath work, to help stoke the fires within while cleansing the connection of mind and body.

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Asana is best to be practiced on an empty stomach, and without using excessive force or pressure to move into a posture. To enhance the benefits of any physical yoga pose, it can be combined with pranayama practices, such as Ujjayi or Kapalbhati.

Regardless of the yoga style, Asana should always be practiced with mindful awareness, as a means of uniting the body, breath and mind. Specific Asana can be used therapeutically to help alleviate specific health problems or physical issues under proper guidance, teaching and body awareness.

Gratitude to our community near and far, both for taking the time to explore our blog and for walking the path to your best self - we hope this resonated and aids you in finding balance within.

Thanks and credit goes to the resources for this blog provided by the writers at Eckhart Yoga + Yogapedia

Let us know in the comments which style of Asana you prefer to practice!

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