The Bhagavad Gita is a text you may hear yoga teachers talk about, but unless you take the time to study it with a scholar of the text, you probably haven’t given it too much additional thought. At least that’s how it was for me when I first started practicing yoga regularly! I absolutely loved learning about yoga philosophy and learning about how so much of the yogic teachings go beyond the physical practice. When I first read the Bhagavad Gita, I was actually really confused and I didn’t understand how it related to yoga.

I took the time to study this text with different teachers and scholars who helped me unpack and understand its themes and the important messages it shares. I bring this up because I’ve seen so many people pick up a copy of Bhagavad Gita, read it, and walk away without fully understanding its messages. If you happen to find yourself in that situation, I encourage you to seek out classes and teachers who can help you unpack its messages. Hopefully, the information you find here can spark your interest or even clarify some questions you might already have.

As yoga teachers and practitioners of yoga, we eventually begin to seek guidance that transcends the physical aspects of yoga, and search for more ways to understand our mind and our soul. The Bhagavad Gita, an ancient Indian text which is a part of the larger epic of the Mahabharata, provides some of this guidance. It is made up of a dialogue between Arjuna, a warrior, and Lord Krishna, who serves as his charioteer and best friend. This conversation, set against the backdrop of a battle, can be unpacked as a way for us to understand and analyze the internal struggles we all face in our journey through life.

A Reflection of Our Inner Battles

The setting of the Bhagavad Gita is significant. It takes place on a battlefield, which symbolizes the constant conflicts we encounter within ourselves, throughout our lives. Arjuna’s reluctance to fight at the beginning of the battle mirrors the hesitations and doubts as we face during the challenges in this lifetime. As humans, we are often faced with doing things we don’t want to do and we sometimes are in a position where if we do nothing, the outcome could be much worse than the present situation. This is rough, but Bhagavad Gita addresses this concept and also offers wisdom on how to exist in this world while simultaneously living a yogic lifestyle and performing the duties needed.

Self-Realization

Bhagavad Gita’s emphasis on understanding the self is at the core of yoga philosophy. Krishna explains to Arjuna that we are all souls, but we have bodies. In this present day, this concept can be understood by comparing our bodies to cars and trucks. The vehicle can take you from place to place, but you’re not that car or truck. In a similar way, we are a soul and we have a body. The body is like a vehicle for the soul. One day, the body will die, but the soul is eternal.

Dharma (Duty) and Yoga Ethics:

Krishna gives Arjuna a really big lesson on the importance of fulfilling dharma. Dharma can be understood as someone’s duty here on earth. Everyone exists for a reason and everyone has a specific purpose during their life. Through the practices of yoga, it may become more and more clear who you are and why you’re here.

I mentioned before that Arjuna didn’t want to take part in the inevitable battle. This is important to note because Arjuana is a warrior and was born to be just that. The start of Bhagavad Gita is the first time in Arjuana’s life where he’s questioning his life purpose and doesn’t want to do what he was born to do. If there was ever a time in your life where you didn’t know if you were doing what you were supposed to or if you questioned your role in your own life, you may be able to relate to Arjuana’s dilemma.

Karma Yoga: The Yoga of Action

The concept of Karma Yoga, or the path of selfless action, is central to Bhagavad Gita’s teachings. Krishna advises Arjuna to perform his duty without attachment to the results. This principle is essential in yoga practice, where the focus is on the act of practicing rather than the end goal. It’s more important to perform an act in the proper mood, without worrying about or seeking a specific outcome.

Bhakti Yoga

Bhakti Yoga, or the yoga of devotion, is eventually introduced. If you’ve ever woken up in the morning and thought “What can I do for the world today?” vs “What can the world do for me?” you’ve already started to scratch the surface of what Bhakti Yoga Is. It can be understood as the path of devotion to a greater, higher good or a greater higher truth.

Jnana Yoga

Bhagavad Gita also explores Jnana Yoga, the path of wisdom and knowledge. Krishna imparts profound spiritual knowledge to Arjuna, much as a yoga teacher imparts knowledge to students. This knowledge goes beyond the physical postures to encompass the understanding of the self, the universe, and the connection between the two.

The Role of the Yoga Teacher

As yoga teachers, it’s important to cultivate qualities of guiding, supporting, and sometimes challenging your students. You may find that you are called to help them navigate not only the physical aspects of yoga but also the emotional and spiritual journey. Your teachings will inspire students to explore their inner worlds, confront their fears, and find their unique path to self-realization. The role of the teacher is an important one and you can see that dynamic played out throughout this beautiful text.

Integrating Bhagavad Gita’s Teachings into Yoga Classes

Throughout your studies of yoga philosophy, you may hear how Bhagavad Gita is one of the most relatable texts because it teaches you how to live a yogic lifestyle while also providing profound wisdom on how to live in this material world. There are a lot of ancient and classical texts that often talk about concepts like renunciation, leaving behind all material items and going into the woods, and constant practices to leave the body and connect to the soul. These concepts aren’t really conducive to the modern times we live in and it can be a bit difficult to navigate ways to incorporate the teachings of yoga into your already busy life.

Tending to your Personal Practice

As yoga teachers, personal practice and study of texts like the Bhagavad Gita are so important. They not only deepen understanding of the soul and the self, but also authentically enrich your teachings. Your journey through the Gita’s verses can become a wellspring of inspiration and wisdom for our students.

Books

As I mentioned before, the text can be a bit confusing and dense during first read, but here are some suggested texts and books to help on your journey:

• “Bhagavad Gita, Talks Between The Soul and God” by Ranchor Prime
• “A Comprehensive Guide to the Bhagavad Gita” by HD Goswami
• “Bhagavad Gita, As it Is” by A.C. Bhaktivendanta Srila Prabhupada
• “Yoga and the Dark Night of the Soul” by Simon Haas

Podcasts

There is also one particular podcast that I feel does a phenomenal job breaking down the ancient text Bhagavad Gita through a modern-world lens:

• The Modern Yogi Podcast

In today’s world, where yoga is often seen primarily as physical exercise, the Bhagavad Gita reminds us of the deeper dimensions of this practice. It offers a holistic view of yoga as a path to self-realization, ethical living, and spiritual growth. Its teachings encourage readers to view the practice as a journey towards inner harmony, peace, and understanding.

Bhagavad Gita serves as a compass for yoga teachers and practitioners. Its teachings guide readers to navigate the complexities of life with grace, understanding, and balance. As you continue to explore and share this ancient wisdom, remember that each asana, each breath, and each moment of stillness is an opportunity to embody the profound lessons of Bhagavad Gita, finding within them the strength, serenity, and insight to journey through life with an open heart and a clear mind.

Ayurveda is a 5,000 year old science that is often referred to as the science of life and also the sister science to yoga. It can be understood as the study of all of the qualities you see around you and how they interact with you.

Ayurveda teaches that you are born with a specific and beautiful blueprint that’s unique to you. Therefore the food, drinks, and activities that bring you to balance may create an imbalance for someone else. You need to notice your own personal rhythms, tendencies, and what brings you bliss.

Everything on earth, including you and everyone around you, is made up of the elements fire, water, earth, air, and ether (or space). These elements come together to create the three doshas. Pitta dosha is made of fire and water. Vata dosha is made of air and ether. Kapha dosha is made of earth and water. The doshas oversee many things in this world, including the seasons!

Ayurveda and The Holidays

The holiday season can range from stressful to exciting and from fulfilling to depleting. Depending on what you are currently experiencing in your mind, body, and heart, the doshas will show up in various ways. Let’s take a look at each of the doshas and how you can find and maintain balance this holiday season.

Understanding Vata’s Mobility

Late fall and winter, which make up most of the holiday period in some parts of the world, is typically aligned with vata season. This season is characterized by qualities of cold, light, dryness, mobility, and subtlety. Vata, made up of air and ether, governs movement and change in your body and mind. A vata imbalance can manifest as restlessness, anxiety, and physical dryness, which during the holidays, might translate into feelings of overwhelm, erratic schedules, and dietary irregularities.

Tips for Balancing Vata:

1. Favor warm, moist, and hearty meals during this time as they can provide the much-needed grounding energy. Think of nurturing soups, stews, and warm beverages. These foods counteract the cold and dry nature of vata, bringing comfort and stability during the holiday hustle.
2. Establish a routine. Regularity is key to balancing vata. Maintaining a consistent schedule for sleeping, eating, and self-care can greatly mitigate vata’s erratic nature, which often gets amplified during the holiday season’s irregularities. Try to wake up, go to bed, and have meals at the same time each day. Even if you can only do one of those things at the same time, it will be incredibly beneficial.
3. Embrace mindful practices: Integrating calming activities like meditation, grounding yoga, or pranayama, particularly during vata times (2pm-6pm and 2am-6am), is helpful. These practices offer a sense of calm, centering the mind and body, and countering the scattered energy characteristic of imbalanced vata.

Pitta’s Fire of Passion

While vata may dominate the holiday season, the holidays also have a way of igniting the fiery element of pitta, which is the dosha of transformation and is composed of fire and water. This can manifest as a passionate drive to create the perfect holiday experience, potentially leading to stress and burnout. You may also see pitta manifest as family or work drama, extreme emotions, and heated arguments.

Tips for Balancing Pitta:

1. Cool it down and try to relax! It’s important to take time during holiday preparations to relax and to literally cool down. Engage in activities that soothe the soul, like leisurely nature walks, listening to calming music, or enjoying quiet moments of reflection. Diffuse essential oils like rose or lavender and favor movies that soothe the heart (try to avoid those action movies!)
2. Eat mindfully. The holiday season often brings with it a temptation for spicy and hot foods that can aggravate pitta. Opting for cooling and nourishing alternatives can help balance Pitta’s intensity. Focus on consuming foods that are sweet, bitter, and astringent.
3. Practice patience and compassion towards yourself and towards others. The holiday rush can test your patience. It’s a time to cultivate compassion and patience, both towards oneself and others. Remember, the essence of the holidays is not perfection, but connection and joy. Write out gratitude lists, take the time to tell loved ones how you feel, and remember to savor the sweet moments as they come.

Kapha’s Stability

Kapha, constituted of earth and water, brings qualities of stability, nourishment, and care, which are essential during the holiday season. However, excessive indulgence in heavy foods and a sedentary lifestyle can disrupt Kapha balance.

Tips for Balancing Kapha:

1. Stay active! Regular physical activity, which counteracts kapha’s tendency towards sluggishness, is crucial. This could be as simple as a brisk walk, a fun dance session, or any form of exercise that invigorates the body. According to Ayurveda, taking at least 100 steps after each meal can help stoke the digestive fire and move stagnant energy. 100 steps isn’t a lot! Try to get in the habit of cleaning up your dishes after you eat or tidying up something at home or at work.
2. Choose foods that don’t weigh you down. The holidays can bring food choices that are heavy and rich. Remember, most things are okay in moderation, but if you’re already feeling heavy, avoid foods with those same qualities. Incorporate spices like ginger and Remember, being more mindful of portion sizes and avoiding overeating are key during the holiday feasts.
3. Cultivate joy and connection! Kapha thrives on love, connection, and emotional stability. Engaging in activities that foster these, like spending quality time with loved ones or participating in community events, can nourish kapha. If you aren’t able to spend physical time, try writing letters or making phone calls to the people you love and miss. Connection is key!

Some of the most simple practices in Ayurveda can be the most transformational. You don’t have to completely change your entire lifestyle to experience benefits. Many of the practices are about happiness and fulfillment and enjoying the time you have here during this lifetime. They connect us to the elements around us and provide us with the tools we need to experience them in a loving and blissful way.

When you understand nature, your body, and your rhythms, you can embrace what’s happening and celebrate everything your beautiful body is capable of and all that it does for you. So much of this practice is about paying attention and diving deeper into what makes you smile and what makes you excited to move through this life.

Ayurveda teaches us to do all things with love. When you can embody this concept, you can find ways to come back to balance and inspire others to do the same. The holiday season, with its delightful yet chaotic nature, presents an ideal opportunity to practice Ayurvedic principles for maintaining balance and wellness. By understanding and nurturing the doshas (Vata, Pitta, and Kapha) you can approach this festive period with mindfulness, joy, and deep nourishment.

These Ayurvedic tips are not just practices but a lifestyle approach, guiding you through the holidays with health, harmony, and a heart brimming with festive cheer. I used to think Ayurveda was similar to a fad diet or program, but it’s actually the complete opposite. It’s a lifestyle that leads us back to the realization that we are loving beings meant to connect to love within ourselves and this beautiful world around us.

All around the world, millions of people have embraced yoga as a path to physical, mental, and spiritual well-being. Two popular and influential yoga styles that have gained attention in recent decades are Vinyasa Yoga and Ashtanga Yoga.
Let’s take a deep dive into the origins, history, and philosophies of these two styles, explore how they found their way to the West, highlight key teachers, and clarify the comparison between Ashtanga Yoga’s asana practice and the comprehensive eight-limbed path of yoga outlined in The Yoga Sutras of Patanjali.

Origins and History

Vinyasa Yoga, often described as a flowing and dynamic style of yoga that syncs the breath to the movement, has roots in the ancient practice of Hatha Yoga, which originated in India thousands of years ago. However, the Vinyasa Yoga that we practice today has been shaped by influential figures over time.

One of the most prominent individuals responsible for popularizing Vinyasa Yoga in the West is Sri T. Krishnamacharya. Often referred to as the “father of modern yoga,” Krishnamacharya’s teachings laid the foundation for many contemporary yoga practices. His innovative approach to adapting traditional yoga practices to suit the modern world greatly influenced several Western yoga instructors, including B.K.S. Iyengar and Pattabhi Jois.

Ashtanga Yoga has a more structured and recent history. It was systematized by K. Pattabhi Jois in the early 20th century. Jois, a student of Krishnamacharya, developed the Ashtanga Yoga system based on the ancient text known as the Yoga Korunta. This style of yoga places a strong emphasis on the synchronization of breath and movement, as well as a specific sequence of postures, making it a disciplined and demanding practice.

The Class Structures

The main difference between Ashtanga and Vinyasa Yoga lies in their structure and approach to practice:

Ashtanga Yoga

Structured Sequence: Ashtanga Yoga follows a specific and unchanging sequence of postures in each class. There are different series (Primary, Intermediate, etc.), and practitioners progress through these series as they advance in their practice. The sequence is set and typically does not deviate from the set sequence.

Set Breath and Movement: In Ashtanga, there is a strong emphasis on synchronizing each movement with a specific breath count. This synchronized breath and movement creates a meditative flow and consistency in the practice.

Physical Intensity: Ashtanga Yoga is known for its physical intensity and challenging poses. It requires strength, flexibility, and stamina to progress through the series.

Traditional and Structured: Ashtanga Yoga is deeply rooted in tradition and maintains a structured and disciplined approach to practice. The emphasis is on consistency and sticking to the traditional system.

Self-Practice: In traditional Ashtanga, students often practice in a Mysore-style setting, where they perform the sequence at their own pace, and the teacher provides individual guidance and adjustments.

Vinyasa Yoga

Varied and Creative Sequences: Vinyasa Yoga is more flexible in terms of sequencing. While there are common elements like sun salutations, the specific poses and their order can vary from class to class and teacher to teacher. Vinyasa classes often allow for creative and diverse sequences and classes often build to a peak pose, or a focus.

Breath and Movement: Like Ashtanga, Vinyasa Yoga also emphasizes the synchronization of breath and movement, but the exact breath count may not be as rigidly defined as in Ashtanga. There is room for variation and adaptation.

Customization: Vinyasa classes are often tailored to the needs and levels of the students. Teachers may offer modifications and variations to suit different practitioners, making it more accessible for beginners and adaptable for experienced yogis.

Creative Expression: Vinyasa Yoga encourages creativity in sequencing and teaching. Teachers may incorporate various styles and influences into their classes, resulting in a more diverse and ever-evolving practice.

Group Classes: Vinyasa classes are typically held in group sessions, where the teacher guides students through the practice with verbal cues and demonstrations. It’s a shared experience in a class setting.

The main difference between the physical Ashtanga and Vinyasa Yoga practices may be the structured and sequence of poses in Ashtanga, versus the more varied and adaptable sequencing of Vinyasa. Ashtanga is known for its strict connection to tradition and physical intensity, while Vinyasa offers greater flexibility, creative expression, and a broader range of modifications to accommodate different people. Both styles have their unique appeal, and the choice between them usually depends on a person’s personal preferences and goals in their own yoga practice.

Clarification of The Eight-Limbed Path

When you’re learning new Sanskrit words, it can sometimes be confusing! The physical Ashtanga Yoga practice is different from the Eight Limbed Path outlined in The Yoga Sutras of Patanjali. The Yoga Sutras of Patanjali are like a special guidebook for people who practice yoga. It provides a guide towards wisdom that may help people connect more deeply to their minds and bodies. “Ashta” means “eight” and “anga” means “limb” or “path.”
Ashtanga Yoga philosophy revolves around the eight limbs (ashtanga), each serving as a step toward self-realization. These limbs encompass ethical principles (yamas and niyamas), physical postures (asana), breath control (pranayama), sense withdrawal (pratyahara), concentration (dharana), meditation (dhyana), and ultimate enlightenment (samadhi).
The philosophy emphasizes that the true practice of yoga occurs within, transcending the physical realm. It guides individuals toward ethical living, mastery of the mind, and a deep connection with the self. Ashtanga Yoga philosophy, in alignment with broader yogic principles, seeks to liberate individuals from the cycle of suffering and attachment. It aims to awaken a profound sense of inner peace and contentment.

Ashtanga Yoga: Physical Asana Classes

When you step into the physical Ashtanga Yoga asana class, you enter a realm primarily focused on the third limb of the eightfold path – asana. An Ashtanga Yoga class that you might take at a studio will be focused on the physical practice and won’t necessarily involve the teacher guiding you through a class on philosophy. You will move your body!

Philosophy and Vinyasa and Ashtanga Yoga Asana Classes

It’s crucial to recognize that the physical practice of both styles of yoga can serve as a bridge to deeper philosophical understanding. The disciplined and structured nature of the asana classes can bring about qualities such as patience, discipline, and self-awareness, which are integral to the entire journey of yoga!

For many yoga practitioners, the physical practice provides a tangible entry point into the broader world of yoga philosophy. As you deepen your asana practice, you may become curious about the ethical principles (yamas and niyamas), dive into meditation and pranayama, and ultimately seek out a more profound connection with your inner self.

It’s All Yoga!

Vinyasa Yoga, with its fluid and creative sequences, can feel like a dance. It’s a practice that celebrates diversity and adaptability. Here, the asanas, or yoga postures, are like pieces of a puzzle, and each class may put those pieces together differently. This variety keeps the practice fresh and exciting, allowing practitioners to explore new movements and challenges regularly.
Ashtanga Yoga, on the other hand, offers a structured and traditional approach. The sequence of postures is fixed, providing a consistent framework that practitioners follow as they advance through the series. This structure fosters discipline and dedication, as it requires commitment to mastering each pose before progressing to the next.

Despite their differences, both Vinyasa and Ashtanga Yoga share a common goal – to unite body, mind, and spirit. They offer pathways to physical well-being, mental clarity, and self-discovery. Both practices emphasize the importance of breath, mindfulness, and the mind-body connection. Both styles can lead to a deeper understanding of yoga’s philosophical principles. Whether you’re flowing through Vinyasa sequences or navigating the structured series of Ashtanga, you have the opportunity to explore the deeper philosophy that runs through both styles.

The choice between Vinyasa and Ashtanga Yoga comes down to personal preference and goals. Vinyasa offers creativity and adaptability, making it accessible to a wide range of practitioners. It’s an ideal choice for those who enjoy diversity and spontaneity in their practice.

Ashtanga Yoga, with its structured and disciplined approach, appeals to individuals seeking a clear path to progress and physical challenge. It’s a practice that rewards dedication and persistence with a profound sense of accomplishment.

No matter which path you choose, remember that both Vinyasa and Ashtanga Yoga are tools for self-discovery and growth. Whichever practice you step onto, it’s the journey that matters most. So, whether you’re gracefully flowing through Vinyasa sequences or diligently progressing through the Ashtanga series, know that both paths lead to the same destination – a deeper connection with yourself and the world around you. Yoga, in all its forms, offers a gift of transformation, and the choice of style is your unique expression of that journey.

In this digital age, with an abundance of online resources at our fingertips, the question comes up over and over again: Can you truly learn yoga online? Almost anyone can open up their laptop and search for yoga classes, yoga tutorials, and almost anything else that falls under the umbrella of yoga. It can be really beautiful to have so much information at our fingertips, but it can also be a little overwhelming.

When it comes to learning yoga online, lots of people are excited to practice at home and learn from the comfort of their own home. There are also lots of accessible resources like YouTube, for example, that offer multiple classes and lessons. This age of online yoga has also come with a lot of options for class length. There are options for full length, 60-90 minute classes, as well as 30 minute yoga classes and so much more.

Is it possible to learn yoga at home?

The beautiful thing about yoga is that all you really need is a mat. Of course, using props is incredibly helpful and may help support the practice, but they’re not always necessary. This means that you can really practice yoga anywhere, whether it’s at home or on a business trip or a family vacation. At the core of yoga, all you really need is your body and your breath.

Learning yoga at home certainly has advantages and disadvantages. Some advantages include convenience, personal pacing, and the option to practice according to what you specifically need and want that day. Learning at home removes the stress behind getting to a studio on time, worrying about being late, worrying about the teacher ending late, and taking part in a class that has a focus you may not be too excited for.

When you choose to learn at home, you are in full control. This is especially helpful for yoga teachers or advanced practitioners who have strong body awareness and know their limits. It’s a great way for people with a consistent practice to stay consistent and committed. Practicing at home also allows beginners to take a bit more time figuring out the set-up of a pose and it gives them the ability to pause or rewind a recorded class.

Like anything with tons of advantages, there are also a few disadvantages of practicing at home. We’ve definitely come a long way with technology and live classes can offer real-time feedback. However, if someone is just watching a recorded video, they may have some immediate questions. Without a teacher physically present, there’s potential for misalignment or misunderstanding the poses. A person who isn’t aware of how to modify poses that don’t feel right for them or a person who is injured and lacking information on how to modify common poses would certainly be at a disadvantage.

Sometimes, people also need the accountability of physically showing up to a class and having a teacher see them and tell them they’ll see them the next week. It can be challenging to actually stick to a schedule that you set for yourself at home.

Learning yoga online is definitely possible, especially now that we have so much equipment, technology, and various ways to communicate to each other in real-time.

Is it okay to learn yoga from YouTube?

YouTube, with its gigantic library of yoga tutorials and classes, is the go-to for many aspiring yogis seeking knowledge and clarity around this ancient practice. The pros and cons of learning yoga from home are also present when it comes to learning yoga from YouTube. Sometimes a lot of information can be too much information. There are tons of styles of yoga to choose from, and if you’re not sure what you like or what your body and mind are seeking, it can be a little overwhelming. From Hatha to Ashtanga, Yin to Kundalini, there’s a video for every style and level. This variety can help you discover what resonates with you, but if you try a class and don’t vibe with it, there’s a chance you might just write-off yoga forever, which is certainly a con!

YouTube yoga classes host a lot of offerings from expert teachers in the many realms of the yoga practice (meditation, pranayama, vinyasa, etc.) Many renowned yoga instructors, studios, and teacher trainings have their channels, with top-tier instruction for free or at a fraction of studio prices. If you haven’t already checked out our YouTube channel, we invite you to do so today: YogaRenew YouTube Channel

Using YouTube can help you get a taste for a teacher or studio and see what their teaching is like before you commit to a class pack, subscription, or training. Teachers love to share important information about alignment and modifications because there isn’t always time to unpack those things and break them down in a live, online, or in-person group class.

Although you won’t be getting live feedback in the moment, you can use YouTube to help you understand different styles of yoga, poses, modifications for poses, and even explore other classes in meditation or pranayama. YouTube is a great platform to help you begin to expand your knowledge of yoga and everything that comes with the teachings. It’s also a great source to use for when you want to explore topics in yoga philosophy and the subtle body.

If you decide to learn from YouTube, choose reputable instructors and schools. Find out their credentials, read reviews, and listen to your body. If a pose feels off, make sure you tune into your inner wisdom and resist pushing yourself or going too far.

Is 30 minutes of yoga a day enough?

The answer largely depends on you! The answer to a lot of questions about how something should feel or how much of something you should do usually always comes back to you checking in with how you’re doing and how you’re feeling. One of the goals of yoga is to heighten self-awareness so you can become better at figuring out what you need.

If your goal is to move your body, center your mind, and clear your thoughts, then 30 minutes can be sufficient. 30 minutes is actually a nice amount of time to give to yourself if you plan to practice somewhat daily. It’s a timeframe that can be worked into most busy days and it’s just enough time to really sink into yourself and check in with yourself.

If you’re looking to gain more flexibility, strength, or master advanced poses, a more extended session might be beneficial. There are lots of poses that require more of a warm-up and more awareness around grounding, lengthening, and building certain physical patterns before moving into a deeper pose. In this case, 60 minutes is often ideal, and 90 minutes can be even better.

Consistency is key in yoga. It’s often more productive and practical for some people to practice for 30 minutes daily than to fit in a 60-90 minute class a few times a week. Over time, those daily half-hour practices will lead to noticeable improvements in flexibility, strength, and mental clarity.

Let’s embrace the online world!

This digital world we have access to offers accessibility, diversity, and flexibility. However, like any tool, its efficacy depends on how you use it. Make sure you choose reputable sources, maintain self-awareness, and prioritize safety. You can also consider supplementing with occasional in-person classes or workshops for feedback.

Yoga is a journey of self-discovery, and online resources can be valuable companions on the path. Embrace the online world with mindfulness, and your practice can flourish anywhere. Online yoga is something a lot of us may have resisted at first, but it’s proven to be helpful for so many people across the globe!

With the online movement growing bigger and bigger every year, it’s a source to embrace. There are so many yoga teachers using the digital platform as a tool to help get their offerings out to more and more people. Almost everyone can practice yoga in some way and it’s been beautiful to see it become so accessible to people who otherwise wouldn’t be able to try it.

If we can elevate the positive things about the digital world, we can build on that positive. It’ll only keep getting better, more accurate, and hopefully serve those who continue to need it.

Over the last few years, online yoga has become a regular part of our day to day life. Lots of yoga teachers, yoga studios, gyms, personal trainers, and other fitness and wellness professionals have incorporated the online platform to share their teachings and services.

With the popularity of online learning also comes questions about what makes certain classes stand out, whether learning online is doable, pricing of classes, quality of free content, the best free classes, and also how long classes should be.

The Best Online Yoga Classes

The roots of the physical yoga asana practice date back thousands of years and it has gone through many iterations before becoming what it is today. During 2020, we even experienced a time where attending a physical class inside a studio wasn’t an option and online learning was the only way to attend a yoga class.

Since we had to find alternative ways to practice yoga, practicing online has become extremely popular. After in-person yoga and other in-person activities became an option again, many people still choose to incorporate online options into their lives. It seems that practicing yoga online is here to stay.

So what makes an online yoga class the best? There are so many fitness apps, virtual classes and online communities to join, all from the comfort of your home, from any device, during a time that is convenient for you. It can be overwhelming to figure out what the quality of certain classes are.

Like most things in yoga, it depends on the individual. It depends on what style you prefer, how you learn and observe, and also what your current fitness level is. The best online yoga classes show the instructors full body, incorporate different level classes, offer options for meditation and pranayama, and also include a way to contact the teacher or studio.

With that said, you are really the only person who can determine what the best classes are and what works for you. You should make sure you understand the teacher, that the quality of the audio and video is clear, and that it’s a teacher you connect with and want to keep tuning in to.

Finding the Right Yoga Class

Selecting the vibe of the type of yoga you want to practice is essential towards making sure you are fully present in the class. Here are some things to consider when selecting an online yoga class:

1. What type of yoga are you interested in? There are so many genres of yoga, all bringing different benefits to the table. A couple of popular yoga classes today are: yin, restorative, vinyasa, and meditation. The type you choose may change day-to-day based on a variety of different factors. For example, what time of day are you practicing at? If it’s right before bed then restorative or yin might be your vibe. But, if you’re looking for a midday energy boost, a vinyasa flow will definitely help with that.
2. What are you taking the class for? Good online yoga classes will always give a brief description of what the class entails and what you can expect during the class. Since classes are pre-recorded, the content has been specifically designed to target certain areas and fulfill specific needs and you’ll want to make sure they’re aligned with what you’re looking for. With so many options available, it’s important to know what style of yoga you enjoy so you can find the best for you.

Finding the Right Yoga Teacher

Looking online may feel foreign if you’re used to attending a studio. However, many companies are working towards bringing their business online, so a yoga studio will sometimes highlight and introduce you to their teachers.

Here are some questions to consider when browsing classes by teachers:

• Does this teacher specialize in a specific type of yoga?
• Do they touch on elements of the practice in a way that feels right to you?
• How long has this teacher been teaching?
• What are their credentials for teaching yoga?

Pricing vs. Free Content

Here’s a little secret: If you enjoy the free classes and videos that a teacher provides, you will really enjoy their paid options even more. Teachers and studios give you a little taste of their offerings when they provide freebies like YouTube videos, Instagram reels, and other content across social media.

If you enjoy the complementary offerings, give the paid options a chance too!

If you can’t afford the paid options, most teachers and studios will work with you to figure out what you can afford or how you can work together. It’s always worth asking and it’s also always worth inquiring about scholarships and options like payment plans.

How Long Should a Class Be?

Along with the wave of online yoga also came the options for shorter yoga classes. In-studio classes are often 60-90 minutes long, so it can be jarring to see an online option that’s maybe 20-40 minutes in length. The longer classes certainly provide a more in-depth option and will also touch on diving deeper into certain physical areas.

The shorter-length option is a great way to actually get yourself moving and practicing. When you’re at home. There may be a tendency to say you don’t have the time to do something or it can seem like an hour is taking away from certain duties you have to get to. With the shorter classes, you can practice in whatever time frame you have available.

Shorter yoga classes may also help you stay consistent with your practice and give you less reason to skip a day or make up excuses about not having time. They’re a wonderful option for busy people and for anyone looking to just get moving throughout their day.

Taking a Yoga Class Online

Overall, in-person classes certainly provide a sense of community, accountability, and they get you out of your house or office and into a yogic environment. Online classes provide convenience and can be done anywhere, at any time. As long as you’re practicing yoga, you’re doing something great for yourself and you’re carving out the time for your own self care and self love – this is key!

Shirodhara: A Mind-Balancing Treatment From Yoga’s Sister Science

You may be reading this and thinking “Shiro-what?” and that’s okay! I had a similar reaction when I was first introduced to this ancient, impactful practice. Shirodhara is made up of the two Sanskrit words “shiro” meaning “head” and “dhara” meaning “flow.” It’s a classical Ayurvedic treatment for the mind that involves pouring a warm liquid, usually oil or milk, over the third eye and allowing it to flow off the crown of the head.

My first experience with Shirodhara was when I went on a pilgrimage to India. I was staying at an Ayurvedic center and was receiving various treatments. Shirodhara was one of them. I remember being slightly agitated that my hair was getting oily, but after a few minutes, I was too blissed-out to really care.

During my studies with Boston Ayurveda School, I received a much longer treatment that also involved a full body oil massage. Although I knew what to expect, I was still shocked over how long the benefits lasted. For about two weeks, I was sleeping much more soundly, I felt way more focused, and I also had a lot more energy.

What is Ayurveda and how is it related to yoga?

Ayurveda is a 5,000 year old science that is often referred to as the science of life and also the sister science to yoga. It can be understood as the study of all of the qualities you see around you and how they interact with you. Ayurveda helps you find balance with the body you’re in and the qualities you were born with.

You are both with a specific blueprint that’s unique to you. Everything on earth is made up of the elements fire, water, earth, air, and ether. These elements come together to create the three Doshas. Pitta Dosha is made of fire and water. Vata Dosha is made of air and ether. Kapha Dosha is made of earth and water. Your dominant Doshas are set with you from the moment of conception and cannot be changed.

Traditionally, yoga is understood to be more than just the asanas, or poses. It’s a system that helps you connect to your soul and to recognize that you’re not your body or your mind. Ayurveda helps you find balance in your body and in the world around you. When you’re eating the food that helps you feel your best and engaging in work or relationships that fill your heart, the physical yoga practice is much more accessible.

What is Shirodhara and what are the benefits?

Shirodhara is a relaxation technique that nurtures the mind, body, and soul. This practice involves a gentle, continuous, stream of warm oil poured over the forehead, stimulating the senses and bringing harmony to your whole being. The gentle flow of warm oil over the third eye and forehead soothes the nervous system, clears mental clutter, promotes clarity, focus, and heightened awareness.

The benefits of Shirodhara:

• Encourages deep sleep patterns
• Improves overall sleep quality
• Helps to create a well-rested mind
• Can soothe headaches and/or migraines
• Nourishes the scalp

Overall, the experience provides a reset for the nervous system which may help support recovery and treatment for chronic pain. The benefits of a Shirodhara massage may last up to two weeks and it’s a great treatment to receive regularly.

What does a Shirodhara training entail?

Like any other practice, you do need to take a training in order to administer this treatment. I had such a beautiful time in my training because I got to connect with like-minded people who are also absolutely in love with the teachings of Ayurveda and who want to share these practices with others.

The training was really informative, but also incredibly nourishing for me. I got to give a practice treatment to one of my friends, which involved a lot of spilled oil, a little bit of worrying, and a bunch of gratitude for this ancient system of healing. There is certainly a learning curve with working with the equipment, heating the oil, and being present throughout the treatment.

Finding a Shirodhara massage near you

If you’re interested in receiving a Shirodhara treatment, you should seek out a professional who is certified to give them. Once you find your person, you may have to fill out an intake form or provide some information about your past and current health. This information will be used to figure out what liquid to use, whether or not certain herbs should be used, and also how long the treatment should be.
One important question to ask is whether or not you’ll be getting oil on your whole body. Sometimes you will only have oil on your head and other times you may have a full body massage.

If you’re receiving a treatment from me, you will only have oil on your third eye, entire forehead, scalp, and possibly your hair. Expect your hair to get oily as there really isn’t any way to avoid this. However, the oil is incredibly nourishing for your scalp and hair, so try to embrace it.

You should avoid eating anything about two hours before your treatment and arrive wearing a shirt that you don’t mind getting a little oily. I personally try my best to be as tidy as possible, but sometimes small spills happen. Bring warm socks, for your feet, an extra shirt, and a warm hat.

What to expect during your Shirodhara massage

During Shirodhara, you will be lying down on your back on a massage table. All massage tables are different, so make sure you are clear about your level of comfort and whether you need anything specific. You may be given an eye covering that’s been soaked in rose water to keep your eyes cool.

You’ll feel a constant stream of warm oil on your forehead. Sometimes, it’ll be stable and in one place and at other times, you’ll feel the stream moving up and down and side to side. It might tickle a bit at first, but as you get used to it, you’ll start to relax. You can let your practitioner know if the oil is too hot or if you’re too cold. There may be soothing music throughout the session or it may be silent. This all depends on what your practitioner thinks will help support you most. You may hear some sounds of oil dripping or pouring because the oil is constantly being heated. You may also see some plastic on the table or the floor. This is used to collect the oil and to keep things clean.

Shirodhara isn’t always a soothing experience. You may feel lots of emotions rising up or even begin to feel a bit uncomfortable in your body. This is usually because discomfort needs to be acknowledged and it needs to rise up in order for it to be released. Try to focus on the sensation of the oil and also focus on your breath. You’re there to receive and to be.

What to expect after your Shirodhara treatment

As your session comes to a close, you’ll notice that the flow of oil slows down and will eventually stop. You may be asked to focus on your breathing or to make some small movements with your fingers and toes. You will probably feel a towel come around your head to stop excess oil from spilling into your eyes.

Every session may end a bit differently, but expect to always be oily! Your head and hair will have absorbed some of the oil and you should try to leave the oil on for about two hours. You can sleep with the oil in if you choose to. Keep your head covered if you’re going out into direct sunlight or into the cold and avoid strenuous activities. This is your time to relax and to continue receiving the benefits of the treatment.

How to wash the oil out of your hair after treatment:

• Use shampoo first and then add water.
• Oil doesn’t wash out with water, so shampooing prior to washing may help remove the oil.
• You might have to shampoo two or more times.
• Be mindful that your shower floor may be oily, so take time to clean it or inform anyone who you share a bathroom with!

“Sneha” means both “oil” and “love”

In Sanskrit, the word for “oil” is “sneha” which also means “love.” During Shirodhara, you are literally being bathed in oil and in love, so keep this in mind as you move through the next few days. Notice when you feel love and notice how you can incorporate more love into your life. You may feel like you are immersed in love and support for days after, so take time to cultivate gratitude.

These Ayurvedic practices are important to help you come back to balance and remember who you are and why you’re here. When you feel love for yourself, you can bring that into the world around you and encourage your friends, family, students, and clients to do the same!