Yoga Archives - Page 2 of 6 - Fever

Yoga is the foundation of our studio — a practice that builds strength, mobility, focus, and inner calm. This category brings together all of our yoga resources, from beginner guidance to breathwork, stretching, philosophy, and everyday application. Whether you’re exploring yoga for the first time or deepening an existing practice, these articles help you connect mind, body, and breath both on and off the mat.

What is Vinyasa Yoga?

Vinyasa Yoga 101

So you’ve taken a Vinyasa Yoga Class and may have even heard your favorite teacher call out “take your Vinyasa”. This can be confusing. The term Vinyasa actually has a few different meanings that are used quite frequently and are not mutually exclusive.

The word Vinyasa can be translated into arranging something in a special way, such as yoga poses. Vinyasa is one of many different styles of yoga and is a practice where we link the breath with movement. We coordinate and flow poses together from one pose to the next and do each set of poses on each side of the body.

Before transitioning to the other side of the body we hear the teacher call out “take your Vinyasa” or “take your Chatarunga”. This means that we move through the transitioning poses of Downdog, Plank, Cobra/Updog, and then back to Downdog to neutralize the body before beginning the other side. These transitional poses are part of the tradition of yoga and have been practiced this way for thousands of years. So again, linking poses together using the breath. These 4 poses are linked together as transitions and are considered a “Vinyasa”.

Vinyasa is one of the most popular styles of yoga

We understand why Vinyasa Yoga has become so popular. It’s a dynamic style of yoga practice that burns calories, kicks up your heart rate, AND builds strength and flexibility. What’s not to love?

By consciously flowing with breath and movement we anchor ourselves in the present moment. It is often referred to in classical yoga as the “breathing system”.

Vinyasa Yoga Classes are always different

There is a ton of variety in Vinyasa Yoga Classes. Normally, no two yoga classes are the same. Teachers choreograph and link together poses that open certain areas of the body. Some days you may work hips and quads, other days shoulders, core or low back. Some days, you get a mixed bag where you get a little bit of everything! Almost certain though, you will get a spine lengthening and strengthening session regardless if you work the upper or lower body. All yoga poses revolve around the axis of the spine.

There is a saying in yoga…

‘Age is not defined by a number but by the flexibility of your spine’

We agree wholeheartedly~

There are many styles of yoga to explore

Hatha yoga is a set of postures for physical and mental exercise used to open up the channels of the body. “Ha” means sun and “tha” means moon. We balance the sun (masculine) and moon (feminine) energies of the body to develop strength and flexibility. This is a transformation style of yoga that focuses on the 8 limbs of yoga designed by Patanjali, the Father of Yoga.

Restorative yoga is where we utilize gravity and many props to hold poses for long periods of time. These poses are normally close to the ground or practiced on the belly, seat or back. It is the opposite of a “yang” practice which revolves around dynamic energy. This practice is meant to offer up more stillness and challenge the mind by slowing down.

Ashtanga yoga was the first style of yoga and is the foundation that all yoga derived. It was developed by Sri K. Pattabhi Jois in the early 1900’s. Ashtanga Yoga is a progressive set of postures or asanas that is linked together with the breath to induce an internal heat that purifies the muscles and organs. It is the same set of postures each time. This yoga creates a strong body and calm mind. There are 3 sets or series in Ashtanga Yoga. The short-form primary series is usually what is taught in most yoga studios that offer Ashtanga Yoga.

There are several other types of yoga to explore such as Kundalini Yoga, Bhakti Yoga, Jiva Mukti Yoga and more. Finding the right fit for your lifestyle is key.

Is Meditation the Missing Piece in Your Fitness Journey?

July 2, 2023/in Meditation, Yoga /by Shannon Austin

When most people hear the word meditation, they picture someone sitting cross-legged in a quiet room, eyes closed, trying to “empty” their mind. It sounds boring, uncomfortable, or even impossible — especially for those of us who thrive on movement, energy, and connection.

But what if I told you meditation isn’t actually about emptying your mind at all? What if, instead, it’s about training your mind and body to create the future you want — in the same way you train your muscles in the studio?

That’s exactly what I’ve been exploring through the work of Dr. Joe Dispenza. His approach to meditation goes far beyond stillness or stress relief. It’s about becoming the creator of your life. You don’t just sit there waiting for something to happen — you set an intention and give your body and brain a new blueprint to follow.

Why is meditation so hard for so many of us?

We live in a world that constantly pulls us outward: workouts, work schedules, social feeds, family demands. We’re always doing, but rarely being. Even in fitness, we can get caught in that endless loop — pushing harder, adding more classes, trying to outdo ourselves.

The problem? You can’t truly build strength or find balance if your mind is running the same old stories. That’s where meditation comes in as the missing piece.

Meditation as mental strength training

Think of meditation as mental strength training — the same way you strengthen your glutes or core. In Dr. Joe’s approach, you’re not just relaxing; you’re rehearsing a new future. You’re teaching your nervous system to feel elevated emotions like gratitude, love, joy — before the physical evidence shows up.

When you practice this consistently, you start to move differently, teach differently, and live differently. You become less reactive, more creative, and more aligned with your goals — in and out of the studio.

When you change your energy, you change your life.” – Dr. Joe Dispenza

Where to start (even if you’re skeptical)

You don’t need hours on a cushion or a silent retreat. You can start small:

Set an intention before your workout or your day. Ask yourself: How do I want to feel today? Who do I want to be when I leave this room?
Take five minutes to breathe deeply and visualize yourself already living that intention. Perhaps you invite this in at the end of your yoga practice in Savasana.
Notice your patterns — are you telling yourself you’re too busy, too old, not good enough? What if that story is exactly what’s holding you back?

These small moments build up. Just like lifting weights or practicing your yoga poses, each repetition rewires you.

Ready to explore this with me?

I’ll be sharing more about integrating these practices into my own life and into classes in the future. Please note I am not a Neuroscience Change Solutions provider and can only offer support on these practices. For now, I invite you to start playing with this idea. If you’re curious to go deeper, you can explore Dr. Joe Dispenza’s work here https://drjoedispenza.com/

Dp I have to be flexible to practice yoga

Do I have to be flexible to practice yoga?

October 24, 2022/in Yoga, Yoga Grand Rapids /by Shannon Austin

Ask any yoga teacher, and they’ll easily share a handful of questions or excuses they often hear as to why new students think yoga isn’t right for them.

Perhaps the most common one is the belief that you have to be flexible before ever setting foot on a yoga mat.

And I really can’t blame you for thinking this. Take a look at any Instagram account or magazine cover and you’ll see yogis bent into ridiculously perfect poses.

Thinking you have to be flexible to try yoga is like saying you have to be in shape to go to the gym or know how to cook to take a cooking class. The truth is, practicing yoga regularly will help you become more flexible over time.

But it’s called practice for a reason. You have to start somewhere.

I simply ask that you give it a try, commit to a regular practice (2-3 times per week to start), and stay patient. Also, take the following pieces of advice to heart.

If group classes feel intimidating as a beginner or you’re looking for an introduction to the practice on a more intimate level, try a private yoga class. A one-on-one yoga session will meet you where you are at specifically and help you find your own rhythm either at home or in a studio environment.

Tips for building flexibility through yoga

Befriend your props: Props – including straps, blocks, and blankets – are not just for beginners. Smart yogis use them on any given day for a number of reasons. One is to bring the ground closer to you to release strain on your hamstrings. A second is they allow you to rest in restorative poses to tone down the intensity of certain shapes. Make it a habit to grab props before each and every class.

Develop a stretching routine: Everyone has certain body parts that are far tighter than others. Maybe it’s your hamstrings, hips, shoulders, or neck. To avoid common yoga injuries as you build flexibility and strength, identify which body parts are your weaknesses. Then target those daily with a small handful of stretches. Learn to identify the difference between sensation and pain.

Breathe through your muscles: Even and sustained breathing brings oxygen into your muscles. I’ve found that many new yogis notice the loud, even breaths of their neighbors throughout class and wonder “Do I have to do this too?” Yes, absolutely! A strong breath practice not only keeps you energized throughout class but also sends oxygen into the places you need it most.

Feel the heat: While you can certainly practice yoga anywhere, the reason we crank the heat in our hot yoga studio at Fever is that it loosens your muscles, making it easier to build flexibility without causing injury. This means two things. One, don’t push too far in a heated space, as your muscles might be deceiving you. Two, accept the fact that you won’t feel quite as flexible in a colder space as you do in our studio.

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Very few yoga students walk into their first class wildly flexible. But that’s okay because flexibility isn’t the main goal of yoga anyway. Yoga helps you practice mindfulness, live in the present, and increase your self-confidence.

Flexibility is certainly a perk of steady yoga practice, but it shouldn’t be a fear that keeps you away from ever stepping onto your mat.

How to Express Gratitude Everyday

October 21, 2022/in Yoga /by Shannon Austin

How to Cultivate Gratitude Every Day

The practice of gratitude strengthens our health, steadies our hearts, and connects us to what matters most. It’s a discipline of noticing — of seeing the gift in the simple, the sweat in the effort, the silence between breaths. Even in seasons of uncertainty, we can choose to live as if everything is a gift. When we do, our world truly expands.

As we move toward the holidays, here are nine ways to cultivate gratitude — both in and out of the studio — inspired by the classes and practices we love at Fever Yoga Cycle Strength.

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In the Studio

1. Set Grateful Intentions

Each time you unroll your mat or clip in for class, begin with one simple intention: I am grateful to be here.

In your yoga practice, this might mean feeling appreciation for every muscle that lengthens and every drop of sweat that falls. In Cycle, Barre or Pilates, it’s recognizing your body’s strength — the rhythm of your heart, the steadiness of your breath. Gratitude deepens when we notice the details.

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2. Meditate or Rest in Sound

Meditation means to watch your thoughts or to “become familiar with” – sit down for 5 minutes a day and meet yourself – your nervous system will thank you and so will your loved ones who will immediately notice the calm change within you. Meditation doesn’t always have to be silent — it can hum, pulse, and vibrate through you. Join us for a Sound Healing session every Wednesday and Sunday – or simply explore stillness after your class. Let the vibration of sound bowls or music settle the nervous system and open space for reflection.

In that resonance, gratitude naturally rises.

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3. Count Blessings, Not Breaths

During a long hold — whether in half-pigeon, a Pilates plank series, or a climb on the bike — try shifting your focus. With each breath, think of one thing you’re thankful for. You’ll be surprised how much lighter the work feels when gratitude joins you in the effort.

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4. Never Skip Savasana (or Cool Down)

That final rest or release is where gratitude lands. In yoga, savasana is a time to surrender; in Cycle or Strength, the cooldown is a time to honor what your body has done. Don’t rush it — linger in those few quiet minutes. Let your practice integrate.

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Out of the Studio

5. Wake Up With A Grateful Heart

When you wake up, instead of grabbing for your phone, place your hand over your heart and watch your breath flow in and out as you deepen your connection to the emotion of gratitude. Notice the warmth, the pulse of being alive swirl through this center. When you wake up to your heart, you are waking up to your life, not your problems.

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6. Read Something That Expands You

Step away from the scroll and into a page. Whether it’s a poem, a memoir, or an inspiring book on wellness, give your mind something nourishing. Reading slows the pace of the world, helping you remember the beauty in stillness and curiosity.

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7. Write It Down

Keep a small gratitude journal or note on your phone. Each day, list three things — people, moments, or sensations — that made you pause with appreciation. Over time, you’ll start to see how much goodness threads through even the ordinary days.

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8. Practice Self-Care as a Ritual

Gratitude starts with how we treat ourselves. Nourish your body with wholesome food, rest when needed, and seek experiences that ground you. Book a massage, soak in a bath, or step into a Restorative or Sound Healing session. Every act of care tells your nervous system: I am worthy of feeling good.

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9. Give Back

Gratitude completes its circle when we give. Offer your time, your energy, or your kindness — in big or small ways. Volunteer, check in on a friend, or simply share a smile with a stranger at the studio. When we give from gratitude, we become part of the healing we hope to see.

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Closing Thought

At Fever, gratitude is more than a mindset — it’s a practice woven into every breath, beat, and moment of connection. Whether you’re flowing, cycling, or finding stillness, remember that the ability to move, feel, and show up is something to be deeply thankful for.

This season, let your practice be your gratitude.

Common Yoga Injuries and How to Prevent Them

July 21, 2022/in Yoga, Yoga Grand Rapids /by Shannon Austin

Last week we covered seven basic, overarching ways to avoid yoga-related injuries. Now, let’s dive deeper into some of the most common body parts that yogis injure – and learn practical ways to protect yourself.

Hamstrings: One of the most common body parts that can get injured due to yoga is your hamstrings. Forcing your legs straight into any pose – whether you’re standing, sitting, or lying down – can damage your hamstring muscles. This kind of injury often builds up gradually, turning into hamstring tendonitis.

How to avoid hamstring injuries: Avoid forcing your legs into any stretches and you’ll find these injuries quite easy to avoid. Hamstrings are notorious for taking time to open. While you do not have to be flexible to practice yoga, the strings are not your most flexible body part by nature. Try applying added focus on contracting the front of your body (quads and lower abs) when you fold forward to let your hamstrings feel safe letting go and move just to the point of sensation. Don’t use your hands to pull your body deeper into forward folds. Those of you with a lot of mobility in your hamstrings need to be cautious and focus on engaging your outer hips, as it’s possible for you to overstretch and cause injury.

Shoulders: Yoga can cause shoulder injuries as a result of improper overuse. Poses like plank, chaturanga, cobra pose, and upward facing are common culprits. I’ve also seen shoulder injuries arise due to students not listening to their bodies’ signs of fatigue. Don’t push through chaturanga when your body is screaming for a modification or a rest.

How to avoid shoulder injuries: Avoid putting heavy weight on the joint by keeping the shoulders locked into the back on the poses listed above. Be sure to hug the elbows into the side body as you lower down through chaturanga and drop your knees down if this is hard to accomplish. Nail the elbows grazing into the ribs as you lower first – then try to lower down in one line with knees lifted. In your updog and cobra poses be sure to expand into the collar bones and externally rotate the shoulders and pull them down into the back pockets.

Wrists: Much like elbow injuries, wrist pain is a result of repetitive stress. This small joint is often already aggravated by too much computer usage. Those of you with weaker upper arms and forearms are at a higher risk because you won’t be able to press your palm firmly enough into your mat to relieve the weight placed on your wrist.

How to avoid wrist injuries: Supplement your yoga practice with some basic arm exercises designed to tone and strengthen. Use dumbbells or resistance bands when you visit the gym. The stronger your arms are, the less pressure you’ll place on your wrists. Alternatively, I recommend placing your knees on the ground to modify poses, like chaturanga, while you build wrist strength.

Lower back: Among the most frequent yoga injuries, lower back pain is often caused by rounding your spine in forward folds or downward dog. Rounding and overstretching is a recipe for injury and irritation, as it causes your spine to flex the opposite way it is supposed to.

How to avoid lower back injuries: Don’t shy away from bending your knees in forward folds; this allows your back to decompress and relax. Engage your lower belly in most poses – especially chair – as core strength contributes to a strong, healthy back. Keep a small bend in your knees throughout practice and remember to tuck your pelvis under your spine.

Knees: Knee injuries are often related to a lack of flexibility, especially in poses that target your tight hips. Other times, they’re the result of your knees falling out of alignment in poses like Warrior or triangle pose.

How to avoid knee injuries: When bending your knee in a pose like Warrior 2, always check that it is tracking over your middle toe. You never want it to cave inward because it adds unnecessary strain. When your knee is straight, avoid locking your knee joint. Additionally, avoid spending long periods of time in deep hip openers until you build flexibility there.

Neck: Any time you apply pressure to your neck – such as during a headstand – you’re compressing your neck. This can lead to pain in your cervical vertebrae. Your neck is one of the scariest places to harm since it takes so long to heal properly.

How to avoid neck injuries: Never put pressure on your head in any kind of inversion – including when you prepare for full wheel. Don’t force yourself into poses that the rest of your body (shoulders, wrists, abs) isn’t prepared to support you in.

Given all the proven benefits of yoga, but also the many potential risks, what should you yogis do? My biggest advice to avoiding yoga injuries is a combination of gradually easing into each practice, noting when your body feels pain over sensation, and mixing yoga with other exercise forms to strengthen weak areas. Remember that group classes while fun, may not be for everyone. Schedule a one-on-one private yoga session. While more expensive, they target you and your needs specifically and make easing into your practice a much smoother transition.

At Fever | Yoga Cycle Strength, it’s our mission to teach an anatomically-sound yoga practice that keeps your bodies safe and strong. If you ever start noticing pain or discomfort, let your yoga instructor know so we can help adjust you or modify your pose.

AVOIDING YOGA-INDUCED INJURIES

July 6, 2022/in Preventing Yoga Injuries, Yoga, Yoga Grand Rapids /by Shannon Austin

Doesn’t it always seem that just as you’re getting really comfortable and strong in your vinyasa yoga practice, an injury comes along that knocks you off your feet and requires you to slow down? Whether it’s a strained muscle or a broken bone, the lesson is simple: time to rest and heal.

Thankfully, yoga is a form of exercise that thrives off of alterations, changes, and meeting you where you are each time you step on your mat. It offers plenty of variations for those needing to ease up, and it actually can help you prevent or recover from injuries.

When You’ve Gone Too Far

As a general rule, you should never feel pain in your joints. If you do feel pinching sensations, it’s an indication to stop and relearn your technical approach.

Muscles are a different story. Muscular soreness is an unavoidable sensation caused by any physical activity: running, biking, weight lifting, dancing. This kind of soreness is natural. But if you start feeling pain in your joints – such as in the vertebrae or shoulder joints – while attempting complex movements, it’s time to modify.

Wave your yoga instructor down and ask for a few pointers. At Fever, we do our best to help students right during class, but if we can’t answer all your questions, please grab us before or after class.

Conquering the Ego

If you are experiencing an injury, one of the hardest things to face is your own ego. You’ll begin to cringe when you have to back out of a pose or rest in child’s pose rather than following the sequence you used to easily flow through. I’ve got some blunt honesty for you: let the ego bleed itself to death. This is exactly what you’ll need to free yourself from the whiny voice in your head that thinks your value is tied to your success.

Then, you’ll be able to reframe your mind. Injury demands you to ask what your priority in yoga really is. When you can no longer do the “cool” poses, you must identify whether your motivation is finding inner peace or simply mastering advanced poses.

Injury Prevention

1. Sudden or Acute Pain– Do you know the difference between stretching within your limits and pushing beyond them? Often, we slip into the latter and our body gives a shout of pain.

What to Do: Speak up if something doesn’t feel quite right when your instructor makes an adjustment. Give yourself some compassion when you have the desire to force or contort yourself into a posture that’s just not happening today!

2. Connective Tissue Tears– Occasionally, your joint may take on too heavy of a load, such as your knees in Chair Pose or your elbows and wrists in arm balances.

What to Do: Stop what you were doing immediately before making the injury worse. You may want to take a few days off, but when you do return to your mat, remember to focus on stability rather than stretching; this way you’ll stay within your limits.

3. Repetitive Stress Injuries– Dedicated yogis occasionally experience stress injuries – like tendonitis – from repeatedly doing the same movements.

What to Do: Though you may have a favorite style of yoga, mixing things up and trying not only different yoga classes but also other forms of exercise, is a great way to shift the frequency away from overused body parts.

4. Connect Privately – Consider taking a 1:1 private yoga session to ensure you stay safe in your body. This will train your mind and body properly so you don’t pick up bad habits while conditioning.

What to Do: Schedule a private yoga class with an instructor with over 10 years of experience and that teaches in an actual home base. Random yoga instructor online, while may be okay, are not teaching regular enough to teach intelligent private yoga classes. Anyone can market to a group or individual for private lessons, but their connection to a reputable studio should be a key factor.

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Mastering Chaturanga

March 8, 2022/in Hot Yoga, Yoga /by Shannon Austin

Ever heard your yoga teacher call out “chaturanga” and wonder if you’re doing it correctly? We feel you. Chaturanga Dandasana – or four-limbed staff pose – is the one yoga pose yogis love to hate. Most of us do it incorrectly or half-heartedly for years before finding the light.

Because this is such a physically and emotionally challenging pose, there’s a tendency to rush through it to get it over with. But a lack of attention is perhaps the biggest problem. While chaturanga can be a great way to tone your arms and core, your alignment needs to be spot on. Otherwise, you’ll risk shoulder or back injury.

The Benefits of Chaturanga:

Why do we put ourselves through this tough pose? There are several reasons why yoga instructors sprinkle chaturanga dandasana throughout their classes. Here are some of my favorite reasons for using chaturanga to transition between your yoga sequences.

It makes your wrists stronger and more flexible.
It builds muscles in your back, shoulders, and arms.
It tones and stretches your core muscles.
Add all of this together and it’s a great preparatory pose for arm balances and inversions

The upper-body and lower-belly strength you acquire by practicing chaturanga translates wonderfully into the power and core consciousness you need for arm balances like crow pose and side plank.

Where Most of Us Go Wrong:

It’s challenging to know when you are doing your chaturanga correctly. And since it’s a pose of repetition, it can lead to injury when performed incorrectly over and over again. Here are a couple ways even the best of us mess up our chaturangas sometimes.

Our hands are too close to our shoulders, causing our elbows to bend further than 90 degrees.
Our bodies either collapse to the ground with a saggy back or we stick our butt out toward the ceiling putting too much pressure on our shoulders.
Our elbows fall outward instead of hugging our core.
We lazily move through chaturanga, barely bending at the elbow before quickly rushing into upward dog.

How to Make Chaturanga More Accessible:

One option is to practice the pose with your knees on the floor – there’s no shame in this. It will help you build strength to lower down in one line. Closely monitor your elbow alignment. Next, recognize how deep you go as you lower yourself toward the floor, catching yourself before you begin to sag. Finally, share the strength of the pose between your upper and lower body so that your legs can ease the burden.

Ask for Help

If you’re seeking to build your yoga practice and gain safety and alignment within your body, schedule a private yoga class. You’d be surprised how just 1 session can move the needle to a stronger more accurate awareness of your body during every class moving forward.

What is Buti Yoga Anyway?

January 27, 2021/in Yoga /by Shannon Austin

Do you ever have a sudden urge to throw on your favorite song and dance around the room? Are you tired of putting yourself through grueling workout sessions just to lose weight? Are you ready to experiment with a fierce new combination of yoga, strength, and cardio?

If this sounds like you, wait until you learn about BUTI yoga. It will rock your world!

WHAT IS BUTI YOGA?

BUTI yoga is a unique practice, known for it’s cardio-intensive bursts of tribal dance, primal movement, and conditioning. Created by celebrity trainer Bizzie Gold, it’s designed to offer a calorie-scorching, body-sculpting, and dynamic yoga practice.

I’m not going to lie. When I first heard about BUTI yoga, I was intimidated. It sounds intense, right? But once I learned more, and watched a few videos, I discovered I was really intrigued to try this soulful and playful form of exercise.

The word ‘buti’ is a Marathi Indian term for “the cure to something that’s been hidden away or kept secret.” The movement involved in a BUTI class is designed to help everyone develop body confidence. It will help you fall in love with your workout, break through emotional and physical barriers, and transform your body.

WHAT ARE THE PHYSICAL BENEFITS OF BUTI?

As I mentioned, BUTI yoga is a physically-demanding sweat session. Yet, it’s approachable for all-levels. Just as in our regular yoga classes, you’ll begin where you are and grow at your own pace.

In a BUTI class, you can expect explosive movements, a quick pace, killer ab sequences, and lots of upbeat music – there’s nothing dainty about this practice! However, it will allow you to kick all that repetitive weight lifting, sit-ups, and elliptical work to the curb. The infectious group energy, filled with hoots, hollers, and lots of movement, will carry you through the experience.

HOW IS BUTI UNIQUE?

In Bizzie Gold’s creation, the signature strengthening approach is called Spiral Structure Technique (SST). The major movements you’ll do in BUTI are designed to activate all of the abdominal muscle groups. While most crunches and ab exercises only target the front part of the core, the reality is our abdomen is cylindrical. This method will build lean, strong muscles.

WHAT ABOUT THE EMOTIONAL BENEFITS OF BUTI?

The movement involved in BUTI yoga focuses on removing obstacles to our first and second chakras. The power that originates in these chakras often gets muted, resulting in tight hips and closed minds. BUTI yoga follows the lead of many cultures – such as Native American and African tribes, that have dance rituals using hip and pelvic spiraling. So in BUTI, you’ll sweat with intention, seeking both physical and emotional benefits.

GOT ANY TIPS FOR ME?

Wear clothes that you would wear for a hot yoga class and prepare to sweat – A LOT (no heat is even necessary!!). Drink water before, during, and after the process. Obey your body when it needs a break; it’s always okay to take a different movement or pose, or to simply rest. Share energy, strength, and a few giggles with your tribe (aka, your classmates).

Most importantly, you’re gonna have to leave your judgment at the door. Yes, you’ll be doing some yoga movements you’ve never done before. And yes, it’s going to feel weird and scary at first. But if you can commit to celebrating yourself exactly as you are in this moment, you’ll find a community of fellow warriors willing to lift you up.

At some point, you’ll stop wondering what everyone thinks of your gyrations and simply enjoy the freedom to move in new ways. Though you may not instantly love everything about your body, I have a feeling you’ll feel much more at ease with yourself.

Yoga Nidra: A Powerful Meditation Technique

January 25, 2021/in Meditation, Yoga /by Shannon Austin

Yoga Nidra, commonly known as yogic sleep, is an immensely powerful meditation technique that is easy to develop and maintain.

While you rest comfortably in savasana, your instructor will vocally and systematically guide you through the practice. You’ll start at one end of your body and work all the way to the other. Yoga Nidra instructors speak rhythmically: “Right big toe, right little toe, top of the foot, the heel of the foot, calf muscle…”

By bringing your attention repeatedly to these sensations in your body, you become habituated and can even forget the sensation altogether. This forgetting of the space around you lets you draw your attention inward.

Benefits

Anyone can do Yoga Nidra: While not everyone can participate in intense vinyasa flows, everyone – from children to seniors – can practice Yoga Nidra. All you need to do is lie down on the floor, though it can be done seated if necessary.

You cannot incorrectly practice Yoga Nidra: All you have to do is follow the voice – whether instructor or recording – as it guides you. You’ll experience something new each time, which is great! And falling asleep is even okay, as you’ll still receive the benefits from your unconscious mind.

It’s a simple way to reduce stress: As you can imagine, feeling well-rested is life-changing, but Yoga Nidra also improves symptoms of anxiety and depression for many practitioners.

Yoga Nidra is easy to incorporate into your life: Since it’s always guided, you will experience less frustration compared to trying to clear your mind all on your own. Also, this practice can be as short as five minutes or as long as an hour.

It helps you learn about yourself more intimately: Yoga Nidra offers a space to explore whatever you need and come face-to-face with long-held emotions.

Yoga Nidra Meditation sessions can be scheduled in advance with a Senior Teacher who understands how to drop the body into the focused, trance state. A private yoga session to accomplish this is ideal so it is intricately designed for you and your life goals.

Structure

Start by setting an intention for your practice – whether your goal is to relax and rest or to dig into a particular emotion or sensation.

As you wait for your instructor to begin leading you, take a few moments to scan your body. Move your awareness from top to bottom, preparing for the guided meditation to follow.

Throughout the practice, be aware of your breath. Simply observe the natural flow of oxygen and the rise and fall of your abdomen. Notice the flowing energy that your breath stimulates throughout your body.

Welcome your feelings and thoughts without trying to change any sensations or emotions that are present. As you sense each one, try to welcome its opposite within your body. For example, if you feel worried, call up feelings of serenity. Experience sensations of joy or bliss that spread throughout your body.

As you transition back into your waking life, pause to take a moment of reflection and gratitude for the time you’ve taken to benefit yourself.

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How to Choose the Right Mat for Hot Yoga

January 20, 2021/in Featured, Hot Yoga, Yoga /by Shannon Austin

Yoga mats are a game changer when it comes to a sticky, sweaty hot yoga practice. Recently, I was far from my yoga home and decided to test out another hot studio. However, I did not have my favorite mat with me as I was out of town. I figured no big deal, I’ll just rent one. The studio in and of itself was fabulous. It hit most of the checks on my “list” as to what makes a great hot space.

Beautiful and clean studio and lounge
Adequate space to flow and breathe
A yoga teacher who was clear, creative, and enthusiastic
Knowledge of alignment and body mechanics
The heat was seriously on point

But one major thing missed the mark: their rental yoga mats did NOT provide appropriate grip and safety. This completely changed my hot yoga practice from stellar to super disappointing.

I suppose I’ve been blessed to practice on great mats in my hot yoga practice, which has led me to take for granted the superior traction that’s necessary to have an out of body hot yoga experience. So when I tried practicing on a lesser quality mat, I was unbelievably distracted by the possibility of my downward dog being split in two from my slippery hands and feet! Let’s just say: that hot yoga experience was not my usual “you’re Wonder Woman” experience.

If you’re going to practice hot yoga, and feel like a superhero the entire time, invest in a yoga mat and/or towel that is intentionally designed to manage intense heat and sweat. Otherwise, you’re only cheating yourself because your practice will be so distracted from holding on for dear life, that you won’t be enjoying the practice (which is clearly the point).

A couple tips: Just because it has a famous brand name, doesn’t mean it’s the best for hot yoga. And resist the urge to buy a yoga mat from your local pharmacy, home goods store, or supermarket.

So, what should you look for in a hot yoga mat?

Consider the Thickness– The weight of your yoga mat has a lot to do with how comfortable it will be. Too thin and your knee may experience pain during low lunge; too thick, you may feel a weakened connection to the floor – making you more wobbly in balancing poses.

Standard yoga mats are about ⅛ inch thick, which is a great option for hot yoga. If you know you have sensitive knees, go thicker so your yoga experience isn’t uncomfortable. If you’re always on the go, try a wafer-thin mat that you can fold up and fit in a suitcase.

Go for the Grip– There’s nothing worse than slipping and sliding around on your yoga mat during an intense, hot class. This is the exact opposite of what the practice is supposed to be doing for you. We want to take ourselves out of the world of frustration and become one with the experience at hand, not over effort to stay in place. When you shop for your perfect mat, be sure to check the material. You’re looking for a closed cell mat or one that wick away the sweat versus absorb it like a sponge. Make sure the mat description says it is used for ‘hot yoga’ and if it doesn’t do the trick (after the break in period), return it or send it back.

Don’t Skimp on the Cost– Though I’m all about saving money when possible, a high quality yoga mat is worth the splurge – especially when you’re committing to a consistent hot yoga practice. If you choose the cheapest option, it will not hold your dog and will quickly become a slip and slide. Keep the inexpensive mats for the traditional yoga room or your at home practice, not the hot space. In the hot space, it will absolutely deem useless as the minute you sweat, all grip is lost.

Choose Support- At the end of the day, your yoga mat is your safety net and your right hand man. You carry it everywhere, it rides shotgun in your car, and you shed a lot of negative energy on it. It will always catch you when you fall (unless you bought it at Target). Choose one wisely, one that supports you 100% through every down dog and every life changing experience. We highly recommend shopping local within your community, like your local Fitness Shala, Fever Yoga Cycle Strength in Grand Rapids, Michigan.

See you on the mat!