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Join Julia in her most challenging class yet! Build strength and determination with a series of intricate balance sequences involving your whole body. Make sure to laugh at yourself in the process! Key Pose(s) include:  Flying Pigeon Wheel

Hello DYWM Community! I’m excited to announce that Fiji McAlpine and I are each scheduled to teach at the upcoming L.A. Yoga Expo on January 19 and 20, 2024. On Friday at 1 pm, I will be leading a 90-minute session called 'The Power of Yoga to Overcome Anxiety.' In this empowering workshop, I will guide participants through practices designed to harness the healing potential of yoga, providing tools to manage and overcome anxiety. My approach will be to seamlessly combine traditional yoga principles with contemporary mindfulness techniques, creating an enriching experience for practitioners of all levels. Saturday at 2:40 pm brings the opportunity to practice with Fiji, who will lead a class titled 'Millimeter Miracles: Practice participating in your own Evolution.' Fiji's approach to yoga is both inspiring and transformative, encouraging participants to explore their personal evolution on and off the mat. Prepare to be guided through a dynamic and introspective session that unlocks the millimeter miracles within your practice, allowing you to actively engage in your own growth journey. Fiji and I will also be available at the DoYogaWithMe booth, ready to answer your questions, share insights, and connect with the vibrant yoga community.  For more information, check out the LA Yoga Expo Schedule, Presenters, Sponsors and Marketplace. And if you are interested in going, Register Here.  We hope you can make it to the L.A. Yoga Expo on January 19 and 20 to experience the expo and the wisdom and guidance all of the many teachers have to offer. See you there!

Tell me if this has happened to you:  You’re in the middle of your favorite yoga routine, trying to balance yourself in some challenging pose. You know the key is to stay focused and present, but out of the corner of your eye, you spot the Nike logo on a yoga mat, and your brain goes: JUST DO IT! But instead of doing it, your distracted mind makes you fall on your bum… No? Well, it happened to me, and it got me thinking about how tightly the tentacles of trendy marketing have clutched this ancient practice. It’s no secret that we live in a world where the spiritual essence of yoga contends with the allure of stylish leggings and the next 'it' pose plastered across social media. Has this influence diluted the millennia-old wisdom of yoga, reducing it to just another commodity? Or, perhaps, is it infusing yoga’s rich tradition with contemporary relevance that speaks to our fast-paced lives, making yoga more accessible and, in its own way, reviving its essence for a new generation? To better understand the impact of today’s mass consumption on yoga, let’s start from the beginning and map the evolution of yoga practices and teachings.   What We Know About Yoga in the Past… Yoga’s tale unfolds on the Indian subcontinent over 5,000 years ago. In history books, this period was known as The Bronze Age, when ancient civilizations developed the first writing systems and invented the wheel. The Vedas The so-called Vedic Age on the Indian subcontinent was marked by the creation of the Vedas, religious texts that detailed the life of that period. They represent the oldest layer of Sanskrit literature and the oldest scriptures of Hinduism. Here, we are introduced to yoga for the first time. But if your mind tries to imagine ancient civilizations in tight leggings and mats, pause your mind’s eye right there! The concept of yoga began as a philosophical or even religious concept of unity — the notion (or idea) of a union between our soul and the divine (god or cosmic energy). The Upanishads A little later in time, around 2,500 years ago, came the Upanishads (post-Vedic Sanskrit texts), and yoga took a more defined shape. It began to be perceived as a path to spiritual enlightenment, as a way to detach oneself from the material world, and as a way to dive deep into the self. That’s all great, except… the Upanishads were mystical and more cryptic than your average crossword puzzle. They were an attempt to communicate the deep mystical states and spiritual contemplations experienced by ancient yogis but were far too overwhelming and poetic for the average person. So, the concept of yoga underwent yet another major transformation. The Yoga Sutras of Patañjali The next prominent milestone in the evolution of our beloved yoga is The Yoga Sutras of Patañjali, a collection of 196 aphorisms. You’ve probably heard about The Yoga Sutras, but do you know why they’re so important?   Believed to be written by the sage Patañjali, who lived around the second century BCE, The Sutras represent the first and probably most fundamental attempt to systematize and organize various yoga traditions into a single, highly practical guide. In other words, the sage takes this sprawling, mystical concept of yoga and breaks it down into what's basically the ultimate how-to manual: the yoga sutras, something that everyone could practice and understand. Essentially, yoga became a practice that helps us achieve total spiritual liberation and live harmoniously. Here, the “eight limb yoga" (Ashtanga yoga) is first introduced, as well as the concept of asana (postural yoga). However, while physical practice is part of the Yoga Sutras, yoga is still seen predominantly as a spiritual practice. And, while the influence of the Yoga Sutras on later systematizations of yoga is questioned, as the text seemed forgotten for nearly 700 years until it was popularized again in the 19th century, Patañjali will remain known as one of the fathers of yoga as we know it. So, what happened in the 19th century? Yoga Comes to the West - Sort Of In 1893, Swami Vivekananda, a young monk from India, stepped onto the stage at the World's Parliament of Religions in Chicago and captivated the audience with his opening words, "Sisters and brothers of America," sparking an enduring enthusiasm for his teachings.  At least, this is how his story is being told…but there are two very important things to note here. First, while Vivekananda's success in bringing yoga to America made history, he didn’t preach about Instagram-worthy yoga poses. What he presented to the audience is not the yoga that we’re familiar with today. Instead, he spoke of yoga as a spiritual and even religious practice, as he was not really a fan of postural yoga — he called it “nothing but gymnastics” and “queer breathing exercises.” Second, because of his view of yoga as a philosophical and spiritual journey, his ideas were seen as controversial. America at that time was intrigued but not really receptive. This is why it’s best to think of Vivekananda's influence as a ripple on the vast ocean of spiritual thought in the West — not overwhelming in size but profound in its effects, paving the way for the type of yoga and spiritual practices that would flourish in the years to come.   Understanding the Cultural and Political Movements of The 1900s  So why did the physical side of yoga — the hatha yoga — eventually gain more traction in the West? To understand that, we need to peek at the cultural and political movements in the 1900s that impacted which styles were most appealing to the people back then. In the early 1900s, when Swami Vivekananda “brought” yoga to the West, the world was ripe for a change. This is a period of rapid technological revolutions and new ways of thinking. But, most importantly, the fitness craze was in full swing, with society celebrating the human body through bodybuilding, gymnastics, and other forms of physical exercise. Science and research methodologies regarding exercise became popular, which made physical education part of public schools’ curriculum. You can understand how, at a time like this, people would be more receptive and even actively looking for new interesting ways to stay active, and yoga as a physical practice would be much more appealing than yoga as a philosophy. And that’s exactly what happened — posture-based yoga became widely popular thanks to Swami Kuvalayananda. The Rise of Asana Yoga Thanks to Swami Vivekananda, yoga had already made its way to America, opening minds and hearts to its spiritual depth. Then came another Swami, Kuvalayananda, who noticed the waning interest in yoga's meditative side.  So, what did he do?  He tapped into the American fascination with science and health, shifting the spotlight on yoga's physical postures. By diving into the science behind these poses and exploring their health benefits, Kuvalayananda not only reignited America's interest in yoga but gave it a whole new spin, showing everyone how it was more than just ancient philosophy — it was a path to wellness backed by solid, contemporary medical science. This approach resonated profoundly with Western sensibilities, particularly in an era increasingly enamored with scientific validation. The world was rapidly modernizing; scientific advancements were glorified as the pinnacle of human achievement, and physical wellbeing was becoming a metric of progress and civilization. It was in this fertile ground that the seeds of asana-based yoga found their perfect, fertile environment.   A Perfect Storm: Capitalist America, Interest in Science, and Yoga In addition to the significant advancements in science and the increased interest in physical education, the late 19th and early 20th centuries in America were characterized by rapid industrialization and the rise of capitalism. Americans were becoming increasingly conscious of health and physical fitness, mirroring the nation's focus on strength, efficiency, and progress. Now, add to this mix the Indian gurus who migrated to America to spread their wisdom and knowledge about India’s ancient philosophy and practice. Yoga teachers like Kuvalayananda recognized this shift and adapted their teachings accordingly, emphasizing yoga's physical aspects. They presented yoga as a tool for enhancing physical health, which aligned perfectly with the American ethos of self-improvement and the capitalist drive for marketable, consumable wellness products. This was a yoga reimagined through the lens of Western priorities and sensibilities — a yoga that could be measured, analyzed, and commodified. As a result, yoga in America began to morph into a predominantly physical practice. The spiritual roots of yoga, while not forgotten, were often overshadowed by the wide appeal of its tangible, visible benefits. So, the “Westernization” of yoga was not just a cultural translation; it was yet another reinterpretation of yoga shaped by the socio-economic and political currents of the time. Just like a mirror that reflects its object, Western yoga reflected the values and priorities of its new home. In a way, we can say that this transformation was a natural continuation of yoga’s evolution and adaptation through time, although such a dramatic shift from its roots raised concerns about its authenticity. With the rise of social media in the past decade, these concerns have become even more pronounced and valid. How is social media shaping the perceptions of yoga and its purpose?   Yoga Through the Lens of Social Media Social media was a true game-changer in all aspects of our daily life. Not only does it change the way we interact with each other, but it also actively shapes our perceptions of the world we live in, and yoga is no exception. Platforms like Instagram and Facebook are awash with images of perfect poses against picturesque backdrops, creating a visually stunning but somewhat skewed narrative of what yoga is all about. Dare to scroll, and you’ll see what I mean. It’s like a parade of flawless yoga poses, flawless movements, flawless bodies, and jaw-dropping, insane challenges that you never thought a person could do! This glossy, picture-perfect view is entertaining and eye-catching, no doubt, but it also merits some real talk about what we're losing in the way of the true spirit and purpose of yoga. Concern No. 1: The Aesthetics of Personal Growth Firstly, there's an increasing focus on the aesthetic aspect of yoga. Everything we see on these social platforms is edited, altered, and enhanced in order to be more visually pleasing. Not only are the colors changed, but the scenery is digitally transformed, and the body proportions of yoga practitioners are unrealistically photoshopped. Basically, the online world becomes a reflection - not of reality -  but of our imagination and is, therefore, undeniably better and perhaps depressingly not attainable. And while we may be aware of this, our brain is nevertheless getting excited and stimulated by these images, which is a problem because then our reality fails to achieve that same effect. Not only does this lead to frustration and dissatisfaction with oneself, but it stands in stark contrast to the whole purpose of yoga: the liberation of the fluctuations of the mind and a path of personal growth. Indeed, this emphasis on the physical and visual aspects can overshadow the deeper, more personal journey of yoga. It risks reducing a profound practice to merely a tool for achieving a certain body ‘ideal“ or a snapshot-worthy pose, thus potentially alienating those who don't fit this narrow mold. Concern No. 2: Unrealistic Expectations and Self-Image We already touched upon this in the previous section, as everything is tightly interconnected. But it is a standalone issue: social media can cultivate unrealistic expectations and a negative self-image.  For many, these picture-perfect representations can be disheartening, creating a sense of inadequacy and discouragement. Yoga, in its true form, is about self-acceptance and personal growth, but the social media portrayal often leaves little room for the messy, imperfect, and beautiful process that personal growth entails. So, instead of being empowered, we end up feeling "not good enough."   Concern No. 3: Neglecting Integral Practices Even Kuvalayananda, who studied yoga more scientifically and promoted postural yoga for its health benefits, did not have such a narrow and superficial understanding of yoga as we consume it through social media today. The focus on visually appealing poses means that other vital elements of yoga, such as breath work (pranayama), meditation, and self-reflection — practices that offer profound health benefits and spiritual growth for those who seek it — receive far less attention, if any. These practices don’t always make for impressive and awe-inspiring images, so they’re barely mentioned. Yet, they’re the backbone of yoga, whatever way you choose to look at it. And – I’d like to mention – a “profound” description that accompanies an image of a challenging yoga pose feels more like an empty platitude than a serious concern with the non-physical aspects of yoga. The Silver Lining Of course, it’s not all doom and gloom. Our comprehensive deep-dive would be incomplete and partial without acknowledging some of the benefits that have resulted from our modern take on yoga. For instance, social media played a huge role in knocking yoga off its mystical pedestal and making it more accessible to us regular folks. Gone are the days when yoga felt like this secret club for the chosen few. Now, it's for everyone – regardless of your beliefs, needs, background, or body, there's a place for you in the yoga community. And the best part? There’s a whole universe of online yoga communities, free how-to videos, versatile classes, as well as tips, all just a couple of clicks away. Yoga's never been this friendly or easy to get into. The Good and the Bad So, where does this leave us? The relationship between yoga and the online space is a nuanced one. It’s not a clear-cut narrative of good or bad, right or wrong. It’s probably best to look at it as a reflection of our times and the bigger trends in our modern-day lifestyle. It’s best that we move forward without harsh judgment but with a discerning eye. We should recognize both the positives and the pitfalls in order to find a balance. And we – the yogis – can contribute to how yoga is viewed and presented. For instance, we could share our physical progress with our friends and family whenever we feel proud of ourselves, but without skewing reality and neglecting our internal progress! In doing so, we are transparent about our journey and we honor not just the physical practice of yoga but its rich philosophical roots and its transformative power as well.   Finding Balance Between Tradition and Trend Hopefully, you now have a better understanding of how yoga changed when it came to the West, how it kept changing, and how the shape it’s taken today reflects our own culture. Understanding and accepting that becomes the foundation on which we can then build our own more subjective, perhaps authentically personal, interpretation of yoga and use it more holistically. No matter what you see online, remember that yoga is more than just fancy poses and cool pictures. It's about feeling grounded, finding peace, and getting to know yourself better. So, while we're all for those Insta-worthy yoga moments, let's not lose sight of what's at the heart of it all. I’m a firm believer that modern technologies bring people together and we can leverage them to find something that fits our needs perfectly, but only if we use it ethically and wisely. And, like most things in life, it all boils down to balance. Don’t be afraid to explore yoga and make it your own.

Grief, much like the changing seasons, has its own rhythm and pace. Initially, the overwhelming shock and pain may feel like the intense rains of fall, where the skies open up and pour down relentlessly. Tears, like raindrops, come fast and heavy, and when the clouds clear up, the biting cold swoops in, where reality feels unbearable, just like the harshness of winter. As ancient wisdom teaches us, time heals all wounds. Even after the darkest days, spring comes, and it brings peace and acceptance.  But for those of us who feel or have ever felt stuck in an endless winter of grieving, how can we welcome spring into our broken hearts? Psychologists recommend therapy, physical activity, and reconnecting with the people around us. I personally found this very therapeutic. When I was dealing with the loss of my grandpa, the yoga movements and poses, or asanas, provided a physical outlet for my pain, while meditation and mindfulness practices helped me process my emotions and accept my new reality. Because of this, I want to share with you what I know and have learned through my experiences, hoping that I bring a little bit of comfort to someone else. The Psychology of Grief and Loss At its core, grief is our emotional response to loss. It's a natural part of what makes us human, and believe it or not, it's our brain's way of helping us cope.  When we grieve, our brain releases stress hormones, which, in moderation, can be protective. They sharpen our senses, keep us alert, and even help us form memories. But prolonged exposure to these hormones, especially in the acute stages of grief, can leave us feeling overwhelmed, anxious, and numb.   The Grieving Process Elisabeth Kübler-Ross, a renowned psychiatrist, introduced a model that defines grief through five stages: denial, anger, bargaining, depression, and acceptance. Of course, it's important to know that not all of us will go through all these stages or in this order, and some might revisit the stages multiple times.  However, experts agree that these emotional states represent the typical emotional responses most people go through while grieving. Denial is like a shock absorber and serves as a protective shield from the realization and immediate pain. It often leads to anger, the next phase, as reality sets in. Bargaining is a hopeful attempt to postpone or delay the inevitable. This is when people say things like, “If only I could have one more moment with them,” before the silence and emptiness of sadness (depression) take over. Finally, after some time and a lot of healing, acceptance slowly enters the door as we come to terms with our new reality. But it doesn’t mean that the pain will disappear or that we've forgotten our loved ones. Think of it as a gentle embrace of the present moment, a realization that life, with all its ups and downs, continues. In theory, this is the process of grief. In practice, it’s not uncommon for us to become stuck in a repetitive loop, unable to move on. The Never Ending Loop The psychological perspective on grief helps us understand the process so we’re kinder to ourselves while going through it. But unfortunately, this knowledge doesn’t give us the power to control our emotions. And that’s okay. Some days, we feel a profound sense of acceptance. On other days, we find ourselves back in the depths of anger or sadness. It's all part of the healing process, or at least until it begins to impair our ability to live a fulfilling life. Prolonged grief can take a significant toll on our mental and emotional well-being. When the weight of loss lingers heavily on our hearts for an extended period, it can lead to feelings of chronic sadness, detachment, and even physical symptoms like fatigue or insomnia. This is our brain's way of signaling that the burden is becoming too heavy to bear. During these times, it’s essential to find coping mechanisms that resonate with us and provide solace and a path to healing. Finding Solace In Connection Along the turbulent path of emotions brought on by grief — the surprising waves of acceptance followed by the undertow of anger or sadness — there lies a quiet, often unspoken truth. Healing isn't a solitary journey. Our emotions are deeply personal, but the need for connection, for sharing our burden with others, is universal. Yet, while we grieve, the world can feel both overwhelmingly large and painfully small, which makes it easy to overlook the simplest yet most profound healing aid: human connection. Feeling seen and heard in our most vulnerable state may be uncomfortable at first, but it is much needed. This is maybe most important for those of us who are more withdrawn and isolated, either by choice or circumstance. The act of reaching out, of verbalizing our pain to a friend, a family member, or even a compassionate listener, can act as a lifeline, pulling us back from the depths of our sorrow and helping us feel less alone in our struggles.  Yoga and meditation, in their essence, teach us about connection — not just with ourselves but also with the world around us. Yoga reminds us that we’re not “islands of suffering” but part of a greater interconnected whole that can hold us above water during our toughest moments. And it is within this context that we can experience the transformative power of yoga, as the practice becomes a bridge to the world.   Yoga As a Coping Mechanism From a psychological standpoint, the benefits of yoga and mindfulness practices, including meditation, are twofold.  First, yoga, with its focus on slow movement and breathwork, allows us to reconnect with our bodies, and it grounds us in the present moment. More importantly, our practice can lead us into a cathartic experience, providing a physical outlet for pent-up emotions and helping us release tension. Because of this, it’s not uncommon for people to start crying while flowing through the asanas. Meditation, on the other hand, offers a sanctuary for our minds. It teaches us to observe our thoughts and emotions without judgment, to not fight the pain, and to foster a sense of peace and acceptance. Together, yoga and mindfulness practices create a holistic healing environment. They nurture both our body and our soul, which in turn helps us break the grieving loop and welcome spring to our hearts. However, as we move forward and review some gentle sequences and classes along with mindfulness practices that can help with grieving and loss, remember that everyone grieves differently. Don’t feel disheartened if you find that yoga is not the best coping mechanism for you – even if you enjoy doing yoga in general. Grieving is a transformative process of self-discovery and personal growth, which for some may mean breaking away from habits and trying something different. Just stay active and surround yourself with people you care about. Yoga Sequences for Emotional Release and Healing I believe that every yoga pose tells a story, which is why, for me, they became chapters in my healing journey. For instance, a child’s pose feels very comforting and reminds me that it’s okay to be vulnerable and ask for help. The cat-cow stretch reminds me to keep my head high but that it’s also okay to withdraw inward if I need solitude. Finally, the fish pose is my catharsis. Every time I arch my back and open my chest to the sky, it feels like I'm letting go of the weight I've been carrying. But because everyone grieves differently, the poses that resonate most with me may not be the ones for you. That's the beauty of yoga: it’s a personal experience that we can mold to our individual needs and character. To help you find the poses that resonate most with you, I’ll share some of my favorite gentle, restorative yoga classes that you can try out. Practice for Sadness Josh Chen’s yoga class feels like a warm hug in those moments when you’re feeling down. In just 20 minutes, this class can help you create a nurturing space for yourself and connect with your emotions. Release Your Anger Julia's class is like a much-needed conversation with a good friend who knows just how to ease your anger. Beyond exercises, her three techniques feel like pathways that allow you to release your frustrations and transform them into something positive. Hopefully, you’ll leave the session with a clearer mind and lighter heart.  Restorative Yin Imagine how good it would feel to unwind after a long day with a soothing, nurturing yoga class. That's exactly what Josh's restorative yin session offers. Suitable for all levels, including beginners, Josh combines gentle poses and feel-good stretches. A guided meditation before the savasana is like a serene lullaby for your mind that will leave you in a state of deep relaxation and peace. Three Postures for Healing Grief Nicky's class helps guide you through the shadow of grief on your way to the other side. Each of the three asanas – melting heart pose, child's pose, and reclined goddess pose – feels like a step closer to healing and acceptance. There’s a tenderness to this practice that will resonate with anyone who’s going through a difficult time, making it more than just a class, but a personal experience of comfort and self-compassion. Get It Out! If you're yearning for a cathartic release, I highly recommend that you try this class by David. It starts with pranayama techniques to deepen your breath and awareness before transitioning to intense expressions like lion pose to channel and release pent-up feelings. Finally, it culminates with a peaceful meditation to balance your energy and hopefully transform the way you feel inside.   Mindfulness Practices for Emotional Regulation and Acceptance Practicing mindfulness, for me personally, felt like having a soothing conversation with a childhood friend, one that kept reminding me to stay present in the moment. It taught me that it's okay to feel the pain, to acknowledge it, but also to know that it won't last forever. Hopefully, some of these practices can help you cope with the loss and ease your grief. 1. Mindful Breathing: Begin by finding a comfortable seated position. Close your eyes and take a few deep breaths. Focus solely on the sensation of the breath entering and leaving your nostrils. If your mind wanders, gently bring it back to your breath. This practice helps anchor you to the present moment and creates a sense of calm. 2. Body Scan Meditation: Lie down comfortably and close your eyes. Chanel your attention toward the top of your head and slowly move it down through your body. As you pass through every body part, try to notice any sensations, tension, or emotions associated with each bit of you. This helps us to recognize and release stored emotions. I always love doing body-scan meditations during savasana at the end of my yoga practice. 3. Loving-Kindness Meditation (Metta): Begin by sending love and positive energy to yourself with phrases like "May I be happy. May I be healthy." Gradually extend these wishes to loved ones, acquaintances, and even those you may have conflicts with. This practice fosters compassion and acceptance. Remember that you can always tailor the phrase to what you’re going through. 4. Emotion Labeling: Whenever you feel a strong emotion, take a moment to acknowledge it without judgment. Simply say to yourself: "This is anger" or "This is sadness." You can also continue by saying, “I feel it because X. It’s okay, and it will pass.” By naming the emotion, you create a distance from it, making it easier to manage. 5. Journaling with Awareness: Spend a few minutes each day writing down your feelings and thoughts. Approach this activity with a non-judgmental attitude, simply observing what flows onto the piece of paper Gratitude Practice: At the end of each day, list three things you're grateful for. This practice shifts the focus from what's lost to what we still have in our lives. Moving On In the moments when we feel consumed by grief, it’s essential to recognize that healing is a journey. While the pain may seem overwhelming and even suffocating at times, as life goes on, you will feel better. Remember what I said at the very beginning: just as the seasons change, so will the intensity of our grief. We just need to keep moving, surrounding ourselves with people we love, and finding good coping mechanisms.  If yoga has been your refuge, use it as a physical outlet and a gentle guide to better days.

How often you should do yoga depends on: How fit you are; How much yoga you can fit into your schedule; and Your goals. As a beginner, you can start off by doing yoga 2 or 3 times a week and work up to 5, if it feels right. And over time, depending on your needs and goals, the frequency with which you do yoga may change.  Whether you’re just starting your yoga journey or you’ve been walking this road for a while, it’s all about finding the balance that works for you and understanding that this balance might shift. How Often Should I Practice Yoga To See Results? Whether you’re learning a language, playing an instrument, or practicing yoga, regular performance will improve your ability and the associated benefits.  But how much yoga is enough? Can you do too much yoga? Practicing once or twice a week is a good start. It will help you get used to doing yoga regularly, which is key to building on the mental, physical, and emotional benefits that yoga engenders. Up the Ante for More Benefits Practicing yoga as much as five or six days a week can help you experience the cumulative benefits. However, work up to this frequency gradually to avoid burning out or injuring yourself. Note that the sessions don’t need to be intensive every time. You can take it easy once or twice a week. Taking it easy allows your body to wind down while keeping up your momentum. So, reserve at least one day for gentler yoga or a yoga-free day to allow yourself to rest and recover. Keep listening to your body to understand how it’s changing and whether you are doing enough or too much. At the end of your yoga session, you should be feeling relaxed and/or invigorated. If you’re crawling to the shower, something’s not working. How Often Should Beginners Do Yoga? We recommend that you build up the frequency with which you do yoga gradually. Start with a commitment to practice two or three times a week. Do this for a month or two and then see if you want to do more. Often when people begin yoga, they are so excited by it that they go out and buy a lot of yoga gear and decide to practice Every Single Day.  Rather than starting with daily practice, however, two sessions per week gives your body and mind time to adjust to the changes taking place within you.  As a consequence of your new yoga practice, you might discover new physical and physiological changes, including soreness or a runny or blocked nose. You might feel tired or emotional. Rushing into yoga doesn’t give you time to be mindful of what it’s doing for you.   After establishing a basic yoga schedule, build up comfortably. By doing more yoga sessions, you will condition your body to avoid injury and to safely enjoy the results from your future sessions, even if they become longer or more intense. How Long Should Your Practice Be? Doing yoga regularly is more important than how long each session is, but the length of your sessions will impact the depth of your yoga practice, how quickly you learn, and the benefits you experience. Practicing for anything from fifteen minutes to an hour works best for most people. However, if you can only make time for a five or ten minute yoga session, that’s better than skipping practice entirely or attempting to “make up for it” with a super-long session sporadically. Yet, longer yoga classes do have their advantages. The Benefits of Longer Yoga Classes If you have the time and energy, do incorporate longer classes into your yoga schedule when you can, as this can have excellent results.  For starters, research suggests that different yoga techniques may have unique health benefits. This means that a longer class could give you the space to stay in specific asanas longer, repeat the poses more often so that you can deepen their effects, or work up to more complex postures. How does this work? Well, longer classes give your body more time to warm up, so your muscles are ready for challenging peak poses towards the second third of the class, before winding down. For instance, you may not get near a full split (hanumanasana) after a 5-minute stretch, but after 30 minutes that include ardha hanumanasanas (half monkey pose), standing splits, and other types of prep, your… uh, root chakra, will get much closer to the mat. Finally, a longer class can also afford you some valuable cool-down time at the end. A long savasana can help you assimilate what you’ve learned or any emotions and feelings that your session evoked. Finding The Perfect Frequency: Factors The main factors that affect how often you should do yoga include your experience level, your fitness, when you have the most energy, how much time you have, and your goals.  Your Experience Level With experience, you’ll understand your body and how much you can exert yourself without overdoing it. You are the best judge of how much your body can take, but it can take some time to get in tune with it.  Once you and your body get better at “speaking the same language,” you’ll understand what it’s saying and respond accordingly by increasing or decreasing the frequency, length, or intensity of your classes.  Your Fitness Level Depending on your fitness level, increase your frequency gradually, remembering that yoga isn’t like every other kind of physical discipline or exercise. Just because your body has adapted to one kind of physical exertion, doesn’t mean that you’re immune to overdoing it with yoga. Over-exerting yourself at the beginning puts you out of action, in which case your yoga practice frequency could be zero.  If you already exercise regularly or are physically active, you might find that you can increase your yoga frequency to as many as six or seven times a week within a month or two.  More experienced yoga practitioners often have a near-daily practice that keeps their bodies conditioned and allows them to get the most from their classes. Your Energy Levels To find the perfect frequency, it’s worth considering what times of day your energy levels are highest. You might find that you can do yoga more often if your sessions coincide with when your body and mind are most receptive.   For some people, this will be first thing in the morning. Others might benefit from a quick pick-me-up in the middle of the day. Or you might find that an evening wind down feels the most beneficial. Try different times of day to explore what works best for you. And don’t be afraid to vary your yoga times day-to-day and week-to-week, according to your schedule and your needs.  Your Timetable What gets in the way? Kids? Work? Studying? Don’t be disheartened if you find that you can’t manage 6 sessions per week. An easy way to fit more into your busy schedule is to do yoga online. Online classes offer massive variety and the flexibility to practice yoga when and where you want.  If you feel ready to increase the frequency of your practice but your time is limited, note that yoga sessions can be shorter than ten minutes and still give you great benefits, and there’s yoga for almost any situation!  For instance, you can do yoga at your desk or while at the airport. You can also do a micropractice, such as a 5-minute wake-up routine before the day starts, or a class focusing on your shoulders or wrists that you can perform anywhere – work, home, coffeeshop.  In any case, shorter sessions of mindful practice can be more beneficial than being distracted or interrupted during longer sessions. Your Goals If your goal is to improve one area in particular, this will influence how often you should practice. To build flexibility over time, don’t push it. Two or three sessions per week should be enough to see improvements in your suppleness. As you begin to feel the results of your practice for flexibility, increase how often you do yoga to daily sessions, but keep those sessions relatively short to avoid overdoing it. If your focus is improving your mental health, more yoga sessions per week can help you ease symptoms of anxiety and depression. If you are having a particularly rough time at work, you have exams, or you’re stressed about bills, you can find comfort in stepping up the frequency of your yoga sessions. If you’re busy, keep the sessions short, lest they add onto your stressful schedule. Trauma-sensitive yoga could help provide some peace if you’re suffering from post-traumatic stress disorder. Whether you find short, daily practices or fewer, longer sessions more comforting will be individual to you, but seek help from an instructor familiar with PTSD or a yoga therapist and take it slowly. Building strength requires that you do yoga more frequently, so aim for 5 to 6 days per week. However, take it slowly at first to avoid injury, and remember to leave at least one rest or gentle yoga day to help your body recover. When it comes to mindfulness, it’s beneficial to practice more frequently rather than do longer sessions. Attempting to be mindful for long stretches of time can be frustrating and demotivating. Frequent, consistent effort is likely to yield better results. What Do I Do When I Don’t Feel Like Doing Yoga? Even when you have a routine, we all have those days when we don’t feel like lifting a finger let alone doing a handstand. How can you motivate yourself to maintain the frequency of your practice? It’s better to do something than to blow off a session entirely. Maintaining your practice, however short, reaffirms your commitment and helps you keep up with your yoga despite the obstacles presenting themselves at that moment. A Pro Tip to Get Yourself on the Mat I heard an effective trick used by a runner when motivation is your problem. The idea of going for a 30-minute run was off-putting, so rather than committing to a 30-minute run, he committed to getting into his gear. All he had to do was get out of bed, get into his sweatpants and sneakers, and he’d fulfilled his commitment. He could return to bed, guilt-free. However, he found that by the time he’d got into his sweatpants and sneakers, he’d most likely leave the house.  And once he left the house, he’d most likely start running.  And once he’d started running, he’d most likely do 30 minutes.  Commit to getting on the mat. If you’re standing on your mat, you’ll probably find that a pose or two will follow. You might find that you’re enjoying the way yoga makes you feel again and keep going.  If not, no pressure. You gave it a few minutes.  Give yourself a break. And make that stress-and-obligation-free appointment with yourself again next time. Don’t Let Yoga Become A Chore: Key Takeaways Yoga is worth prioritizing, but avoid putting so much pressure on yourself that your practice becomes a chore rather than a pleasure. Yoga is all about balance, so what frequency contributes to your mental, emotional, and physical equilibrium.   Here are some key takeaways regarding yoga and frequency: When the time is right, increase the frequency of your yoga practice, but do so safely, without burdening your body or eclipsing your obligations. Over time, you might find that those kids, that work, and all that studying are easier to manage when you’ve done yoga.  Keep in mind that yoga sessions don’t have to be limited to one longer class per day. If you have multiple short gaps during the day, you can use them to practice, as long as you advance gently and don’t overstretch yourself.  While consistent practice can help us develop a habit, a fixed schedule isn’t obligatory. If you have more free time one week than another, it’s okay to increase and decrease your sessions.  Commitment to your classes will help you make yoga a part of your lifestyle and get your body conditioned so that you can get the most from your practice.  In the end, it’s important to approach “frequency” while aware that your needs are likely to change over time and that listening to your body will tell you everything you need to know.

We’re getting you something truly awesome for Christmas. We just don’t know how to wrap it, so instead I’m going to tell you what it is. For the month of December, we’re offering new subscribers 3 months of unlimited access to all DYWM content for just $24.99! Why We’re Offering Discounted Membership We want everyone to have full access to all of our video content because so much of it is fantastic! And we can relate to the experience of doing free classes with your favorite instructors and then getting stuck peering at them from behind a paywall, when you want to do more.  This was a struggle for us, early on. That is, until we realized that our Sustaining Members give us the means to fulfill our mission: allow everyone access to half of our videos, free of charge. Most importantly, we’d rather have a subscription model to achieve this than insert ads that interrupt your yoga practice.  Can you imagine that?  “Reach up, hold for five breaths, buy salt and vinegar Snackles, they taste great, and release.” This holiday season, we want to offer you a discounted 3-month subscription plan so that new members can enjoy full access to premium content for 60% of the full price (on a monthly subscription). Your First Time? Here's Why You Should Do Yoga With Us Yoga improves mood through the release of endorphins; helps you deal with chronic pain, anxiety, and depression; promotes mindfulness; improves posture, flexibility, and quality of sleep; enhances strength and heart health, and more. But why do yoga with DoYogaWithMe? What makes us different? Our values aren’t based on market research. Every member of our core team is here because they care about sustainability, compassion, and honesty. We stay small so that we can build relationships with our community. Even if it sounds paradoxical, it works for us. Though our community grows, we resist turning into a corporation. DYWM is owned and founded by brothers David and Sean Procyshyn, who ensure that every new team member’s values and character align with our mission. Our teachers are, in the words of students, “frickin’ awesome.” They’re real, approachable, and kind. They’re people you’ll enjoy building a relationship with, both on and off our website! So, so easy to use. Adjust filters like class length, difficulty level, teacher, yoga style, and body-part focus to find the perfect practice for today. Earning, but not profit-driven. We earn so we can keep doing what we love, but we certainly don’t do it for the profit. “Ethics” is not a throwaway buzzword at DYWM, particularly when it comes to the environment and social media. We are committed to plastic-free yoga and a truthful, non-manipulative social media presence. Finally, our mission has stayed the same since 2009: bringing free yoga to the world. 50% of our classes are available to all. Take your yoga journey with us and see for yourself! What You Get For Subscribing We value every single member of our community, regardless of membership type.  But the way we express gratitude to our sustaining members – those who financially support our mission and community – is by giving them: Unlimited access to 1000+ ad-free yoga, meditation, and movement classes Unrestricted access to new releases and premium content The full collection of curated programs & challenges 25% off on livestream events The ability to follow your favorite teachers Your own practice studio where you can put together collections of your favorite classes Access to our awesome mobile and TV apps A Great Value Deal We hope you agree that $24.99 is great value for this, but we know that $24.99 isn’t nothing, either. Some of you will have to postpone buying that double yin-yang scented candle. Others will need to leave their wine bottles standing for another month without a wine rack. You may even have to skip the two large pizzas on Friday! But – if you can put these needs aside for another 31 days, you can treat yourself to three months of unlimited DYWM for less than the cost of a week’s membership at an in-person yoga studio. The Gift Of Giving When you purchase a sustaining membership, you’re not only giving yourself access to more yoga classes – you’re doing the same for those who can’t afford it. We designed our offer in the hope it becomes a gift that keeps on giving: we gift a 3-month discounted subscription to you, and when you purchase this unlimited access, you support our staff to continue making free videos, thus giving the gift of free yoga to others.  Access Our Popular New Year’s Day Challenges This offer is great timing because you will also get access to our exciting upcoming New Year's Challenges! On January 1, 2024, you’ll wake up and find three new 14-Day New Year's Challenges under your Christmas tree. 1. Strengthen Your Yoga Practice Hey greenhorn – this one’s for you. Curated and designed for all types of beginners, this 14-day series will help you learn key yoga principles. After two weeks, you’ll have the tools essential to reap the most benefits out of every yoga session, perform the various poses safely, and establish a healthy, regular wellness routine. Learning fundamental asana and the principles of yoga will help you build a sustainable, rewarding, and lifelong yoga practice.  2. Soar Into 2024 For the eager apprentice, ready to grow. This challenge is crafted for those who want to deepen their yoga practice. So if you’re ready to explore beyond yoga basics and delve deeper into your mind, your body, and how they are connected, this is the course for you. 3. Explore The Benefits Of Meditation Tap into your inner stillness. This meditation series provides an excellent opportunity for you to learn how to meditate and improve your focus. It’ll help you establish a solid, consistent practice, which is a key part of yoga and benefits all aspects of your life. Over 14 gentle, constructive sessions, we will work with you to demystify, debunk, and deepen your understanding of meditation so that it becomes more accessible and implementable. Allow mindfulness to enrich your yoga practice and your life. Subscribing Is Easy Maybe you’ve gone through all the free classes of your favorite instructors, but you can’t get enough of Fiji. You want to hear more from Tracey. You know that you’ve only seen the tip of the iceberg from Rachel. Perhaps you just need to spend more time on the site to decide who your favorite teachers are. Perhaps you want more options to plan out your yoga schedule for the week.  A subscription will give you the freedom to explore without limitations. Subscribing is easy, so do it now to enjoy our early Christmas offer: 3 discounted months of unlimited access to world-class yoga instruction, your own virtual practice studio, access to apps and streaming discounts, some genuine inspiration by kind people, and much more – all for a third of the cost of a pair of cashmere socks. Cashmere is itchy. For us, the choice is a no-brainer. Happy holidays!

This program teaches you how to establish a regular meditation practice, returning to the fundamentals and exposing you to different teachers and styles.

We have designed this intermediate challenge to bring you back to your mat to create a consistent and strong daily practice that will help set the foundation of the year to come.

Begin 2024 with a focus on your health and well-being by doing our specially curated 14-Day New Year’s Beginner Yoga Challenge.

Maintaining a positive body image regardless of size, shape, skin tone, and physical abilities is extremely challenging in today’s social environment that’s increasingly virtual. Unfortunately, this challenge becomes even more difficult once we zoom in on the yoga community, where certain stereotypes and misconceptions have taken root.  But yoga, this beautiful practice that many of us have come to love, is so much more than just the poses we do on our mats. Born in India at least 2,500 years ago, it was never about having the "perfect" body or mastering the most difficult pose. Yoga was, and still is, a spiritual dance of the mind, body, and soul. A dance where everybody is welcome. So, what changed throughout the years? Let’s peel back the layers to understand what has caused these misconceptions in yoga culture. By understanding the true essence of yoga, we can work towards overcoming the obstacles in creating a more inclusive and authentic yoga community.   The Evolution of Yoga in the West Let's take a brief stroll down memory lane.  Around 2,500 years ago, during the time of the Buddha, sage Patanjali wrote theYoga Sutras of Patanjali. This classical yoga text, which became the most translated text of ancient India, laid the foundation for a systematic version of yoga and made the practice accessible to regular people.  It's fascinating to think that this archaic text, composed between 500 BCE and 400 CE, became the earliest organized representation of yoga the way we know it today. However, yoga's popularity in India dwindled for a while, until it finally made a comeback in the late 19th century, thanks to Indian philosophers like Swami Vivekananda. Vivekananda is also the one who brought yoga to the West. One of his most notable books is Raja Yoga, where Swami gave his interpretation of the Yoga Sutras of Patanjali. This book is the beginning of hatha yoga and the modern asana practice. “Yoga is the journey of the self, through the self, to the self.” — The Bhagavad Gita, verse 6.20 However, what’s important to know is that Patanjali’s teachings about yoga hardly make any mention of physical postures. Instead, they focus on meditation, ethical disciplines, and the path to enlightenment. Yoga's Portrayal in Ancient Texts vs. Modern Media “You must remember that freedom of the soul is the goal of all Yogas, and each one equally leads to the same result.” — The Complete Works of Swami Vivekananda, Volume I Yet, today’s narrative has taken quite a twist! Modern media, with its glossy magazine covers and Instagram feeds, often showcases yoga as a domain for the slim, flexible, and predominantly fair-skinned. This portrayal, while fetching a lot of likes and shares, is in stark contrast to yoga's inclusive roots. The yoga that Swami Vivekananda brought to the West had nothing to do with physical appearance or the so-called 'beach body' doing a handstand on a sun-kissed shore.  Yoga has always been about the inner journey, the breath, and the connection to oneself and the universe.   The Rise of the "Ideal Yoga Body" Stereotype I believe that the commercialization of yoga has, in many ways, diluted its essence. Brands, in their bid to sell more products, often perpetuate a narrow image of what a yogi should look like. This not only alienates a significant portion of potential practitioners but also creates a skewed perception of success in yoga.  In other words, here is where I see the rise of the “ideal yoga body” stereotype. In an attempt to maximize profits from yoga and turn it into a lucrative business venture, some gurus, teachers, instructors, and influencers have made the practice more shallow and seemingly unattainable. So, there’s been a shift in focus from inner peace to picture-perfect poses. However, it's not all gloom and doom in the age of filters. Many in the yoga community are pushing back against these stereotypes and advocating for a more inclusive representation. By understanding the contrast between ancient teachings and modern portrayals, we can begin to reclaim yoga's true essence so that it’s accessible to everyone, irrespective of their physical appearance. The Modern Push for Body Positivity in Yoga It seems like the winds of change are blowing through the yoga community, and it's about time. Yes, the commercialization of yoga has often skewed its representation, but it wouldn’t be fair if I didn’t acknowledge the efforts made against this narrative. A growing number of yogis, brands, and studios are challenging these unhealthy stereotypes and celebrating the diversity of yoga bodies. For instance, there are influencers who are breaking the mold. They're not just flexing in their perfect poses; they're sharing the raw, unfiltered journey of yoga. From the sweat and struggles to the moments of pure bliss, they're showing that yoga doesn’t discriminate, and neither should we. And then there are the brands. Remember when yoga wear seemed to cater to just one body type?  While this sentiment is still somewhat present, there have been a lot of changes in recent years. Brands are making campaigns that feature yogis of different shapes, sizes, and colors. Not only is this the ethically right thing to do, but it’s also a good business practice! Finally, let’s not forget yoga studios. More and more of them are offering classes that cater to everyone, making sure that no one feels left out. From workshops that emphasize self-love to events that celebrate every body type, the yoga community is slowly but surely moving towards inclusivity. There’s also an increase in the types of yoga being taught, including yoga for different ages and yoga for different body types. All these efforts are a nod to what yoga truly stands for—self-acceptance, inner peace, and a connection to nature and our present environment.   The Role of the Yoga Community in Fostering Inclusivity Sure, things are moving in the right direction. But we can certainly do more to speed up this process and make yoga more accessible to everyone. So, the question that we should all ask ourselves is: how can the yoga community ensure that everyone feels seen, heard, and valued? Firstly, let’s talk about representation. While it’s often said, “don’t judge a book by its cover,” we have to acknowledge that the cover is important. People who are not part of the yoga community will always make judgments about the practice based on what they see and hear about it. So, if we want to build an inclusive practice where everyone is welcome, we must update our “cover.” By celebrating yogis with different body types, we're sending a powerful message: yoga is for everyone. And by everyone, we mean everyone – whether you're tall, short, curvy, skinny, young, old, or anywhere in between. Next, yoga studios and teachers need to step up. Being a yoga instructor goes beyond just teaching the poses. Our responsibility includes creating a safe and welcoming environment. This means being aware of the potential insecurities and struggles of students and actively working to dismantle them. It also means making sure each class can accommodate people of all shapes and sizes. Lastly, let's not forget the power of community. By encouraging open conversations, sharing stories, and actively listening, we can create a space where everyone feels like they belong. After all, isn't that what yoga is all about?  You’ll be surprised how much impact even the smallest gestures can have. The Impact of Body-Positive Yoga on Mental Wellbeing I’m well aware that many people are still questioning the impact that social media campaigns have on our body image. So, to better understand the importance of body positivity within the yoga community, let’s break down the actual, tangible benefits of body-positive yoga. Back in 2018, the University of Minnesota decided to investigate the relationship between yoga and body image. They gathered a group of 46 yoga enthusiasts and observed how their body image changes as time passes. The results? The study found that yoga boosted body image in several ways. Participants witnessed physical changes, felt a surge of gratitude for their bodies, and experienced a sense of accomplishment in their practice. Plus, seeing different types of bodies practicing yoga made them feel more self-confident and good about themselves. The study also highlighted the power that yoga instructors hold. By ensuring their classes are a melting pot of different body types, they can amplify the positive vibes and minimize the not-so-great ones, the ones that create an atmosphere of discrimination and exclusivity. In addition to this, the 15-year Project EAT study discovered that yoga can be a game-changer, especially for young adults who've been feeling a bit insecure about their bodies.   Areas for Improvement It becomes clear that yoga can be a positive catalyst for change in how we perceive ourselves and others. But, like any age-old practice trying to find its footing in the modern world, there are still some kinks to iron out. Here's a closer look at the areas that can be improved and how each and every one of us can help: Diverse Representation in Marketing Campaigns and Branding: While we've seen a surge in body-positive yoga influencers, mainstream marketing still often showcases a narrow ideal. Brands need to diversify their campaigns, featuring yogis of all sizes, ages, ethnicities, and abilities. This not only reflects the true essence of yoga but also makes the practice more inviting for everyone. Inclusive Class Structures: Not every pose is accessible to every body type. Instructors should be trained to offer modifications and alternatives, ensuring that everyone, regardless of their physical abilities, feels included and can benefit from the practice. Feedback Opportunities: Studios and online platforms should actively seek feedback from their community. This can highlight areas of improvement and foster an environment that remains inclusive and welcoming. Support for Mental Wellbeing: Yoga can boost mental health, but it's not a replacement for therapy or medical treatment. Studios should be clear about this distinction and consider partnering up with mental health professionals to offer comprehensive support. The Path Towards a More Inclusive Yoga Community “Yoga is not about self-improvement, it’s about self-acceptance.” ― Gurmukh Kaur Khalsa Yoga is unity; it unites our mind and body; it unites physical, mental, and spiritual practices to improve our wellbeing. It’s also the art and craft of healthy living. However, what it is not is a competition and a tool to boast about one’s physical appearance and abilities. Somewhere along the way, as yoga became commercialized and globalized, it drifted from its core values. Now, it’s up to us to resist the superficial temptations to use yoga as a trophy. Instead, we should continue to work on returning to the roots of yoga and embracing its true spirit. That way, we can create a community that celebrates every individual, irrespective of their body type, age, or background. And while marketing campaigns and inclusive classes are part of the solution, we should aim toward a collective shift in our mindset.  Every yogi, instructor, brand, and enthusiast has a role to play in this transformation. By actively promoting body positivity, challenging stereotypes, and creating more inclusive spaces, we can ensure that yoga remains a sanctuary for all.