Author Archives: angelinayoga

About angelinayoga

Completing her 200 hour yoga teaching certification from Samadhi Center for Yoga and Meditation in 2010, Angelina is also a RYT through Yoga Alliance.

Pranayama for Summer

Depending on where you live, it can get pretty toasty in the summer. Yoga and Ayurveda offer some great breathing techniques to help keep you cool in the heat of summer. In addition to bringing temperature down, these practices typically work on stimulating the parasympathetic nervous system to create an overall sense of calm.

What is Pranayama?

The word “pranayama” can be broken up into two root words. The first root word, prana, is our life force, our energy. The second root word, ayama, is to stretch or extend. Sometimes, the second root word is translated as yama, which is restraint or bridle. With these root words in mind, we can say pranayama means something like intentional movement of prana (energy).

Pranayama practices always follow a pattern and encompass three aspects; inhalation, retention, exhalation over a specific period of time. It is important for those with high blood pressure, glaucoma, hypertension, or are pregnant to not perform the breath retention part of the practice.

Why Would We Want to Intentionally Move Prana?

When we move our prana through pranayama practices, it helps us become more in touch with our inner nature and the more subtle aspects of our Self. Pranayama works with removing energetic and emotional blocks to help create a more connected feeling. Pranayama also helps strengthen and mobilize the muscles that support the lungs such as the diaphragm, internal and external intercostals, the internal and external obliques, etc. This is important to support overall lung function, build or maintain lung capacity, and increase or maintain blood oxygen levels which is important for brain function.

Nadis (Energy Channels)

Nadis are energy channels that allow for the flow of prana through the body. Most yoga practices recognize three main nadis; ida, pingala, and sushumna. Ida and pingala are most effected from pranayama practices. Ida represents the left side of the body, moon energy, feminine energy, and cool. Pingala represents the right side of the body, solar energy, masculine energy, and heat. With pranayama, it is possible to work with one specific energy channel to elicit those qualities.

Pranayama in the Summer to Keep Cool

Pranayama techniques are used to evoke many different mental and physical attributes. One way pranayama can be used is to effect body temperature. As temperatures begin to heat  up for summer, here are a few pranayama techniques to help cool things off.

These breathing practices slow the heart rate and lower blood pressure. If you have unregulated low blood pressure, feel light headed, or have any other adverse effects, stop immediately and recover safely.

Shitali pranayama how to image for blogShitali (Cooling) and Sheetkari (Hissing) Pranayama

Shitali and sheetkari are two different techniques, but are done in a similar way.

Cautions: Because the mouth does not have an air filtration system like the nose, it is best to practice these pranayamas where air is not polluted. Do not practice these breathing techniques if you have a lung or breathing disorder like asthma, COPD, bronchitis, etc, as well as any heart condition like low blood pressure. Reminder that pregnant women, those with high blood pressure, hypertension, glaucoma, or similar conditions, should not practice the breath retention.

How To

In both techniques, find a comfortable seated position and sit tall with length in your spine. Keep your shoulders down away from your ears, and place your hands in a comfortable position that allows your chest to stay open. Allow your eyes to close or gently gaze down the tip of your nose. Both techniques use an inhale through the mouth and an exhale through the nose.

Sehetkari Pranayama Blog Article How to Image

For shitali, stick out your tongue and roll it into a tube shape. If this isn’t possible, you can tuck your tongue behind the bottom front teeth. With your tongue out, inhale through your mouth. Close your mouth, hold the breath in for one or two seconds (working up to longer periods without strain), and exhale through the nostrils. Repeat this for five to ten minutes.

For sheetkari, bring the top and bottom front teeth to touch and inhale through your teeth with open lips to make a hissing sound. Close your mouth, hold the breath in for one or two seconds (working up to longer periods without strain), and exhale through the nostrils. Repeat this for five to ten minutes.

When finished with the practice, sit quietly and breathe normally for 3-5 minutes before fully moving out of the practice.

Chandra Bhedena Pranayama Blog Article ImageChandra Bhedena Pranayama

Chandra means “moon,” and bhedena is “to pass through,” meaning to pass through the moon channel. Chandra bhedena is done by moving prana through the left nadi, ida, to awaken the cooler energy of the moon. Although ida nadi flows along the left side of the body, it ends in the right hemisphere of the brain. Because of this, chandra bhedena is said to help support right side brain functions such as attention, memory, reasoning, and problem solving. Additionally, it brings on the cooler energy of the moon to stimulate the parasympathetic nervous system and may lower body temperature.

Cautions: Those with unregulated low blood pressure should use caution when practicing this pranayama. Chandra bhedena should not be practiced if you have a cold, epilepsy, or any form of heart disease. Reminder that pregnant women, those with high blood pressure, hypertension, glaucoma, or similar conditions, should not practice the breath retention.

How To

Sit comfortably with your spine long. Keep your shoulders down away from your ears. Allow your eyes to close or gently gaze down the tip of your nose. Bring your right hand into Vishnu mudra (extend the thumb, tuck the middle and forefinger into the palm, bring fourth and little finger together and extend out.)  Hover your right hand, palm facing you, in front of your face, and place your left hand in a comfortable position that keeps your chest open. Alternatively, you may place the fore and middle fingers of the right hand together on your brow.

Before beginning, a specific pattern for the breath should be chosen. This is typically 1:4:2 (inhale: hold: exhale.) If you inhale for 2 seconds, hold the breath in for 8 seconds, and exhale for 4 seconds. The breath retention should not be strenuous in any way, so it is possible to shorten or eliminate it. The more important factors are there is a specific pattern you follow and the exhale is longer than the inhale. Beginners should start with 1:1:1.

Gently close off the right nostril with your thumb and take an inhale through your left nostril. Gently close off your left nostril with your fourth and pinky fingers and hold the breath. Keep the left nostril closed, and release your thumb from your right nostril to exhale. Repeat the process by starting with closing the right nostril and opening the left nostril. Repeat this pattern for 5-60 minutes.

When finished with the practice, sit quietly and breathe normally for 3-5 minutes before fully moving out of the practice.

When to Practice

Generally, it is best to practice pranayama in the morning on an empty stomach. This becomes part of a morning routine which may encompass meditation, yoga, etc. The above listed techniques may be used any time you feel a need to relax or are feeling exceptionally warm, need to focus, or slow your roll.

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May 3, 2022 · 3:35 pm

Twist It Out! Benefits of Twists in Yoga

As we move into the colder months of the year when schedules can get busy with the holidays and wrapping things up for the year, it’s important to take time for oneself and for self-care. One easy thing to incorporate to a daily or weekly routine are some twists. Twists have many benefits not just in yoga, but in every day life.

In Ayurveda, winter is the vata time of year when it is cold, windy, and dry. Our digestive fire is working hard to keep our body warm as well as at its strongest to aid in digestion of fats and proteins. With our digestive fire working so hard, it can lead to irregular digestion. Our body begins to feel the effects with chapped skin and lips, dry and cracking joints, etc. Gentle twists are one great way to help keep the digestive fire kindled to help aid digestion and keep the synovial fluid flowing to the joints, especially those of the spine, without over working seasonally tensile muscles.

Spring is the kapha time of year when things are still cool but are beginning to melt creating damp and sticky conditions. Our digestive fire will begin to slow down and our body will begin to become more lubricated, but have sluggish digestion. Moving into deeper twists in the spring time utilizes the lubrication of the joints to really pump the digestive organs to keep things moving while allowing access to the warmer and more sturdy muscles.

Although the benefits of twisting the body are numerous and useful all times of year, this article will focus how twists benefit us in the colder months of the year with digestion and joint health.

Here are some of the benefits you might experience this winter by adding more gentle twists into your day.

  1. Aids Digestion
    When the torso twists, the abdominal and digestive organs are compressed. This causes a lack of circulation to the affected organs and when released allows fresh blood flow rich with oxygen and nutrients to flush the organs. This increase in blood flow aids in optimal organ function which may lead to increased absorption of nutrients from food and their distribution throughout the body.
  2. Eases Constipation
    When the air around us is dry, our body becomes dry. This isn’t just the external part of our body in the skin, or the noticeable parts like the joints, but also our bowels. Dry bowels can lead to constipation and twists, as mentioned above, bring nutrients and blood flow into the digestive organs.
  3. Increases Circulation
    As mentioned above, twists increase the blood flow through the body through contraction and release of the muscles and organs. In addition, as mentioned below, twists help maintain a healthy spine, which maintains healthy posture, which allows the chest and rib cage to expand and contract fully using optimal lung capacity. When we can breathe fully and with ease, our circulation is greatly improved by releasing more CO2 and taking in more O2.
  4. Boosts Immunity
    More research has shown that most of our immunity comes from a healthy digestive system. Because twists support our body’s ability to digest and assimilate our foods, and help increase overall circulation, our body’s response to colds and other winter ailments is bolstered. Also, because our circulation is improved, the lymph system is able to flow more easily with fewer blockages and can drain more easily when necessary.
  5. Soothes Stress and Anxiety
    Because twists help open the chest, rib cage, and shoulder girdle, they can help reduce effects of stress and anxiety by allowing for better circulation, release of the muscles where most people hold tension in their body, and can help calm the mind by gently stimulating the vagus nerve to calm the body and mind.
  6. Supports Spinal Health
    Many people sit for most of their day. When our body isn’t moved in it’s full range of motion regularly, the muscles, tendons, ligaments, and fascia all begin to shorten. When they shorten, they limit our range of motion and this can cause stiffness in the joints and muscles and can lead to pain when trying to accomplish regular tasks that require more mobility. When our spine is healthy, it is possible to greatly reduce back pain and the risk of a back injury. This is extra important in the colder months since we tend to be a little more dry, so we can keep the joints of the spine lubricated and healthy.
  7. Energy Boost
    As mentioned above, twists align our spine and shoulder girdle toward proper alignment. With the spine aligned, circulation flowing with ease, energy, or prana in yoga, can move more freely through the body. You can just feel the difference when you are slouching forward and when you sit upright. In the winter when the days are shorter and darker, we can really benefit from a little extra energy boost.


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September 15, 2021 · 2:38 pm

All About Wrist Health in Yoga

Even if you’ve been to only one yoga class in your life, you know most classes spend a great deal of time weight bearing on the wrists in poses like downward facing dog, table top, chaturanga, etc. For most of us, we spend the majority of our time using our hands to type on a keyboard and move our thumbs around a tiny mobile screen. The combination of these two things can lead to wrist strain/pain if there isn’t care taken to strengthen and mobilize the wrists from all the typing to make them able to bear body weight.

Anatomy Lesson

Long story short, our wrists are made up of eight bones; the two rows of  six small bones called carpals, and the two forearm (anatomically arm) bones radius and ulna. I like to remember radius is the forearm bone on the thumb side by sticking my thumb in the air for “rad.” I know, totally nerdy, but it helps. The wrist is a synovial joint that moves in a way to make our wrist appear to have 360° movement. This movement is actually made by the forearm bones rotating over each other to move the wrist around.

Try this: Make a fist with one hand and roll the hand around and around. Now, hold the forearm with the opposite hand without letting the forearm bones rotate as you move the fist around and around. It doesn’t go 360° anymore!

The muscles that move the wrist are in the forearm. That’s right, not in the hand. Even much of movement of the fingers is done from muscles in the forearms.

Try this: Hold one hand out with the palm facing up and the fingers relaxed. Grasp the largest part of the forearm near the elbow with the thumb on the side with the pit pf the elbow and thins on the side of the elbow. Press your thumb firmly into your forearm and notice how the palm moves slightly closer to the body and the fingers gently curl. I know, weird.

This all means the forearms are one of the biggest keys to wrist health.

Strength and Weakness

Most people have tight muscles on their upper forearm and weak muscles on the under part of the forearm. This comes from doing activities that flex the wrist back (anatomically it is wrist extension for the nerdy types) so the back of the hand moves toward the forearm and is held in that position like using a computer mouse, typing, texting, driving, downward dog, etc. (Anatomically, flexing the wrist means the palm of the hand moves toward the lower part of the forearm.)

The small carpal bones take most of the weight when we are weight bearing on the wrists. They are six tiny little bones not meant to bear the body’s weight. This means strengthening the muscles on both sides of the forearm and stretching the muscles on the top of the forearm will do a great deal to support the wrists.

What You Can Do

  • Adjust your yoga poses for your wrists.
    Allow your hands to turn out slightly in downward dog, plank, etc so the first finger is pointing front instead of the middle finger.
    Place the hands forward of the shoulders in poses like table top, side plank, gate pose.
    Use a wedge or rolled up towel under the hands in any weight bearing position including poses like wheel.
  • Release tension in the arms.
    Whenever you can, let the top of the forearms release a little tension. You can do this in yoga poses where the arms are extended like in warrior 2, triangle, etc by allowing the hands and fingers to be soft. No “Jazz Hands” in your class! It is possible to keep the arms engaged without adding extra tension.
  • Strengthen the muscles on the under part of the forearm.
    The under part of the forearm is strengthen from pushing activities. When bearing weight on the wrists, use your muscles as if you were literally trying to push the floor away. ( I know you’ve heard a yoga teacher somewhere say that to you. This is why.)
  • Use your fingers!
    When in poses where there is weight on the wrists like plank and downward dog, press the fingertips into the mat to engage the muscles in the forearm. It may even help to literally claw the mat so the third knuckle (the one closest to your fingertip) of each finger lifts slightly away from the mat.
  • Keep the weight toward the thumb part of the hand.
    The radius is the larger and stronger of the two forearm bones. When you keep the weight on the part of the hand with the thumb and forearm finger, it transfers much of the effort into the upper arm none for additional support. The weight is even further distributed to the core through the upper arm and shoulder, so abdominal and back strengthening exercises will also do wonders for your wrists. If the weight shifts toward the pinky, the weight is mostly in the ulna and access to the upper arm for support is lost dumping the weight into the little carpals.

Stretches and Strengtheners

  1. Extend one arm out with the fingers down and the palm facing away from the body. Use the opposite hand to draw the fingertips back toward the body trying to include the thumb as well. Hold for 30 seconds and switch sides. You can do this one finger at a time while keeping the others fingers reaching toward the floor holding each finger for about 10 seconds.
  2. Reach one arm forward with the palm of the hand facing down. With the opposite hand, press into the back of the hand and draw the palm down and toward the body keeping the fingers straight and without bending the elbow. Press the extended arm forward into the opposite palm to stretch the top of the forearm. Hold for 30 seconds and do the opposite side.
  3. Extend the arms away from the body with the palms facing up. Without moving the wrist, draw the thumbs to the palms, wrap the first fingers around followed by the other fingers trying to individuate the movement until you have fists. Without bending the elbows, slowly curl the the fists toward the body without letting the arms rotate in. Slowly reverse the movement. Repeat 3-5 times.
  4. With the thumbs tucked under the fingers in fists, reach the arms forward with the thumb part of the hand facing up. Keep the arms straight and curl the thumbs away from the body and down and the pinkies move closer. Hold for 10-30 seconds and repeat 3-5 times.

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June 15, 2021 · 10:10 pm

How Restorative Yoga Can Benefit You

Most of us come to yoga to stretch, strengthen, and otherwise move our body for any number of reasons like stress reduction, reduce tightness in muscles or joints, or even to establish a greater connection with ourselves. So when we’re asked to prop ourselves up and stay there for 10 minutes, it’s no wonder our mind goes crazy telling us we aren’t accomplishing anything by just laying here.

Well, I’m here to tell you that is poppycock! Including restorative yoga into your regular fitness routine whether it be running, cycling, swimming, weight lifting, yoga, or whatever is a tremendous way to rejuvenate the body, reduce stress, and dive deeper into the practice of yoga. By incorporating at least one restorative yoga posture into your daily routine, it may help you find those benefits your searching for without draining your energy.

What Restorative Yoga Is

As an asana practice, restorative yoga is a sequence of postures where the body is propped up with pillows, blankets, any number of props and held for 30 seconds to 30 minutes to allow the body to  release tension, increase parasympathetic nervous system function, and reduce stress while subtly stretching the body and moving the joints. A practice may last 5 minutes for as long as you like but typically no more than 2 hours. In a studio, a typical restorative yoga class is anywhere between 45 to 75 minutes and is sometimes combined with other styles of yoga into one class such as yin and restorative or flow and restorative.

Physiologically and psychologically, restorative yoga turns on the rest and digest system of the parasympathetic nervous system. By allowing the body to feel fully supported in a passive stretch, the sympathetic nervous system of fight or flight is welcomed to step aside which allows the functions of the parasympathetic nervous system to rejuvenate tissues in the body. It is also possible it helps to reduce cortisol levels which, when consistently elevated, have a negative impact on the adrenal glands, cause weight gain, reduce sleep function, reduce energy, and other harmful impacts.

The Difference Between Restorative Yoga and Yin Yoga

Although yin yoga and restorative yoga are both slow, long-holding, floor practices with the similar goal of accessing the depths of the mind in deep reflection, their effects on the physical body as well as the types of movements they both offer the body are quite different.

In yin yoga there are some backbends and twists, however, there is an emphasis on forward folding and each pose is held for a maximum of 5 minutes, typically, and will have 5 to 20 postures in a class. Yin yoga is not about creating muscular flexibility, rather more on creating range of motion for the joints by “stretching” the deeper tissues of the body like the fascia, ligaments, and tendons by putting “stress” on the physical structure of the body. Props are not generally used, however, some practitioners choose to use them to support their body. Yin is truly about learning to be comfortable in an uncomfortable situation by training the mind to focus on a specific element rather than the discomfort. Pain is never encouraged and should always be avoided. This is not an article on safety or anatomy, so we aren’t getting into that here. 🙂

Restorative yoga is focused more on reducing tension in the body by allowing the physical structure to feel fully supported and safe so any holding of strain in muscles, the mind, and/or emotions will begin to release and let go, and to stimulate the parasympathetic nervous system (PNS) response of relaxation. All poses are used in conjunction with props to support the limbs, joints, and spine so there doesn’t have to be any muscular effort to hold the pose shape. The use of props is also used therapeutically to help the body feel grounded, to reduce sympathetic nervous system (SNS) response, and align the head with the rest of the spine. Poses are held for long periods of time, 5 to 30 minutes, to give the body adequate time to settle and relax into the shape. This lack of movement also allows the PNS to kick on and the SNS to turn off by not having to move the body very often.

Why Do Restorative Yoga

Restorative yoga has many benefits including:

  • Soothes the nervous system
  • Facilitates mindfulness
  • Fosters greater body awareness
  • Removes the competitive aspects of asana of achieving
  • Encourages greater self-awareness
  • Reduces effects of chronic stress
  • May boost immunity through greater lymph function
  • Can improve sleep
  • Enhances flexibility without strain or injury
  • Opens up the world of meditation

Although restorative yoga heavily relies on the use of props, you do not have to have a bunch of fancy yoga props to do restorative yoga poses. Additionally, you do not have to do an hour long restorative practice to reap the benefits. It is possible to do one pose and relax fully into it with intention to feel rejuvenated and refreshed.

How Long To Practice

Ideally a restorative yoga practice is at least 20 minutes. The reason for this is because most people need 15 minutes for their parasympathetic nervous system to kick in and take over from the sympathetic nervous system. Over time, when a person becomes a regular practitioner, the body’s response to rest turns on much more quickly which would allow the practitioner to practice for a shorter time and gain the same benefit.

There is no expected amount of time to practice, so it can be five minutes, or two hours, or however long the practitioner has time for.

How Many Poses in a Session

Depending on the length of time you desire to practice, you can do one or as many poses as you choose. The fewer poses you do, the less disturbance there will be for the body and mind, but in the beginning it may be desired to hold poses for 3-5 minutes until the mind is taught to settle more easily. There is not set standard here, so feel it out and do what feels natural. It may also be desired to hold a two-sided posture a little longer on one side than the other as well.

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May 7, 2021 · 2:44 pm

Why Hips?

You know the place at the beginning of class when the teacher asks for any requests? I would say one of the most common, if not THE most common, request is “hips.” Now, I think this is generally meant to be a request to stretch out tight hips from standing or sitting all day while working. When we think of “hips” we tend to generalize it to one muscle. Our hips are each a joint made up of two bones coming together surrounded by at least 17 muscles and tendons, 5 ligaments, and a myriad of blood vessels and nerves, including the sciatic nerve,  in each hip. Eeghad! There is so much going on in one spot.

Most of the muscles that make up the hip joint connect the pelvis to the thigh bone (femur) in some way. So we can intuit hip also includes the upper leg. What, I think, many of us don’t intuit or forget is that some of the hip muscles also connect up into our spine. This is important to understand because tight or weak hip muscles can lead to back pain and tension as well as the knee. The 17 hip joint muscles are typically divided into four groups: gluteal, lateral rotator, adductor, and iliopsoas.

Tight Hips

Some may refer to themselves as having tight hips. This could be related to many things including shorter hip muscles, weakness in some key hip muscles, and even tightness in muscles not designated as part of the hip. What? That’s right. Because our hip is a joint at our pelvis, many hip movements are also regulated by the ability of the thigh muscles and the lower torso muscles including in the back. Because all parts of our body are interconnected, when one group of muscles is struggling, another group will either take over to compensate, or struggle in conjunction. Here’s one way to experiment with this idea.

Stand with your feet hip-width and your hands on your hips. Balance on one leg and bend the other knee to 90°, use a wall to help if desired. Bend your knee as much as you can to squeeze the foot toward the buttock and keep the thigh parallel to he floor. Make sure your hips are level with each other and squared forward, and your abdominal muscles are engaged with a neutral pelvis. Keep your foot squeezing toward you buttock and begin to lower your knee without rotating it in or out. As the knee gets closer to the ground, resist the urge to arch your lower back. Once the knee begins to move behind the torso, resist letting the foot stop squeezing in. Ok, you probably have a huge hamstring cramp after that, sorry. 🙂

Hopefully you can now see how the muscles and movement of the hip are also affected by the muscles of the rest of the leg and lower torso. Once the leg got closer to the floor, the lower back likely wanted to arch. Once the leg moved behind the body, the lower back kept wanting to arch and the knee wanted to straighten. This was a test of what are called the hip flexors and extenders, sheds light on where compensation for tight quadriceps and/or weak hamstrings occurs in the low back.

What Does Tight Hips Mean?

This depends on the person and their bone structure. Everyone has differently shaped thigh and pelvis bones and where and how the thigh bone articulates (connects) to the pelvis is also different. Some people have a shallow hip joint meaning the thigh bone is more toward the front (anterior) which may allow them easier access to forward folds and may cause things like hip dysplasia because the labrum (fibrocartilage keeping the thigh bone in place) can’t fully cover the top of the thigh bone (femoral head). Or someone may have a deep hip joint meaning the thigh bone is more toward the back (posterior) which may allow them to bring the leg further behind the body and can lead to hip impingement as the femoral neck bumps up against the pelvis when the hip is flexed. Then there are the middle of the hip people, who should be wary of overdoing any particular movements.

As you can see, where your thigh bone is in relation to your pelvis can also play a role in hip tightness. This is not something we can change, this is how we are born and best to know our own limits so we don’t hurt ourselves. We can also embrace our hip structure to allow us to be awesome at running, super strong in squats, or make beautiful backbends.

It’s not all about the bones, the muscles, tendons, and ligaments also play key roles in hip mobility. It is also possible some of the tendons or ligaments have been shorted, and/or the muscles may be shortened. If it is the ligaments, there’s not much we can do about that. If it is the muscles, stretching the muscles around the hip joint can help.

The most common tightness people feel is in the hip flexors in the front of the hip and in the deeper hip muscles under the gluteals, typically the piriformis. When the hip flexors get tight, they pull the pelvis forward making a deeper arch in the low back which may also cause tension in the low back. Generally a deep externally rotated hip stretch feels awesome for these muscles.

Hip Weakness

It is difficult to tell if “tight” hips are from weakness or from inflexibility. As I mentioned, the hip flexors are the most common place where people feel tight. This can also be due to weakness and they may not be strong enough to support your activities leading them to feel sore or tight. If you haven’t run before and you go for a 5 mile run, your hip flexors are going to give it to you after because they are not strong enough yet to meet the demands of running 5 miles. In this case, strength building is important.

Similarly the internal adductor muscles that squeeze the legs toward each other, the extensor muscles that move the leg behind the torso, and the gluteal muscles also tend to weaken from sitting. These muscles are key for most of our movement, especially for those who perform athletics like walking, running, swimming, etc.

Now What

If you’re the one who asks for hips a lot in a yoga class, consider if the muscles are in need of strength building to meet the demands of sitting and/or exercise, become more aware of your range of motion to familiarize yourself with your bone structure, and get those deep stretches in that make you melt just a little bit more.

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April 10, 2021 · 11:40 am

Pratyahara – More than Withdrawing from the Senses

You may or may not be aware that most modern yoga is based on eight tenets of life called the Eight Limbs of Yoga, or Ashtanga Yoga. Asana, the postures we make in yoga classes, is only one of the limbs.

The first four are considered external practices, things we incorporate into every day life to be good people and live in the world. Others around us can see any changes and shifts as we practice the first four limbs, and may even benefit from our kindness and love. The final four are considered internal practices, practices to work with the inner workings of our mind to transcend the physical plane of existence. Others can’t physically see the effects of these practices, such as meditation, but they again may benefit as we cultivate inner awareness and compassion. There is a whole expanse of yoga still to discover and explore beyond what we are doing with our physical body!


The fifth limb of yoga, pratyahara, along with pranayama, breathing techniques, is the bridge between the physical self and the higher self, the external practices and the internal practices. Pratyahara is the connection between the physical realm and the spiritual realm.

Made up of two root words, prati (back to, retreat, away, against, opposition), and ahara (food, nourishment, procuring) we can infer the meaning of pratyahara as moving away from external influence. In yoga philosophy there are three types of nourishment: actual food we eat, the impressions made on our mind from experience through the senses, and feeding our soul from interactions with others close to our heart.

Typically translated as withdrawal from the senses, pratyahara is more about noticing when we are being controlled by our senses and having the discipline (tapas) to return to a mental and physical state of awareness away from seeking external pleasure or sensory experience. Is it possible to sit still and quiet for five minutes?

Now, we can’t practically withdraw from our senses or terrible things would happen, like not having our eyes open while driving for instance. We need our senses to function in life, to keep us safe, and to offer some joy. We want to begin to notice what impressions are being imprinted on our mind as we interact with our senses. When I see someone cut me off while I am driving, what happens to my mind? Pratyahara offers us the chance to use our external world to shape our internal world into what we want it to be. When I see someone cut me off while I am driving, I wish them well and don’t react. (To be fair, that’s not always what happens, but we’re all human and doing the best we can.)

In a sense (see what I did there), we are learning to become friends with and like ourselves by not defining who we are with our external environment and making choices to support ourselves. We need our senses to function in the world; to see while driving, to feel temperature on our skin, to adequately digest our food, to smell aromas enlivening our digestion, and to hear so we can experience others through spoken word, etc. The effort of pratyahara is noticing when these senses begin to control us and we become a slave to them constantly seeking stimulation. I see chocolate, I must eat chocolate despite knowing it may keep me awake at night so I don’t get enough sleep, or I am not in actuality hungry, etc.

Pratyahara is about recognizing we are good enough, we are worth a damn, and loving ourselves just as we are so our choices become a reflection of this self love. It is about living in each moment fully, and requires a focus on the here and now, whatever the task may be.

Ways to Practice

There are formal meditations one can do to practice pratyahara. For many of us, sitting for an hour and running through our sensory stimulus isn’t practical. Here are some ways you can practice pratyahara every day.

  • Take five minutes to sit in quiet with your eyes closed every once in a while.
  • Drive without the radio on for one trip.
  • Notice when you are eating if you are still hungry and need that second helping, or if your eyes, nose, or tongue are beguiling your mind to get get more.
  • Take in a beautiful sunrise, sunset, artwork, or other visually pleasing item and notice how it effects the way your mind moves.
  • Notice how you feel emotionally and energetically after watching a movie or tv show and determine if it is something that suits you well.
  • Pay attention to the way those around you speak and the way you speak to others and to yourself.
  • Caring, physical touch is essential to human life, give a hug to someone you love.
  • Take a nourishing bath or use a lotion that feels soothing on your skin.
  • Notice aromas around you and do your best not to label them as good or bad.

Our senses are constantly bombarded with stimulation. Taking time to reduce the bombardment of the senses can make a huge difference for reducing stress, depression, and anxiety, may help sleep come more easily, and create a more meaningful relationship with Self.

Take time to choose imprints for your mind that support the person you want to be!

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April 8, 2021 · 3:45 pm

Help Reduce Symptoms of Seasonal Allergies

Spring is a time for rebirth, renewal, sunshine, dewdrops, and the promise of sunny days. It can also be a time of intense allergies, congestion, and sluggishness.

During winter we sleep more, eat heavier foods, and take time to snuggle in for some alone time. In the spring we want to begin to balance this out by eating lighter and drier foods, waking earlier as the sun rises earlier, and beginning to spread our social wings.

According to Ayurvedic principles, allergies stem from all the kapha we accumulate over the winter accumulating in our body. We need the kapha accumulation in the winter to keep us warm, hydrated, and nourished. In the spring, this accumulation can lead to colds, allergies, and a general feeling of sluggishness.

Three types of allergies can trigger these unpleasant reactions: food allergies, airborne allergies, and contact allergies. This means the body senses something foreign and sends cells to attack kicking the immune system into overdrive. According to Ayurveda, some primary causes of allergies are genetics; weak agni, or digestive fire; a person’s current state of wellness, or imbalance; and/or the presence of amaundigested or poorly digested food that turns toxic and interferes with processes in the body.

As we enter spring, this is the perfect time to begin cleansing all the heavy, dense, watery qualities we accumulated over winter from eating foods to keep us nourished and warm. If we don’t take care to balance out these qualities our spring will be blurry and full of sneezes instead of taking in the aroma of new life beginning to bloom.

Seasonal allergies effect many people every spring. If you are one of those people, Ayurveda can help! Here are a few simple things you can do to help prevent allergies from starting this spring.

  • Reduce or Eliminate Cold Foods and Drinks
    Cold foods and drinks aggravate kapha and can lead to more congestion and reduction in the body’s ability to fight allergens.
  • Eat Warm and Cooked Foods
    Our digestive capability in the spring is not very strong. Having warm and cooked foods help our digestion break down our foods better so we able to better assimilate nutrients from the foods we consume.
  • Drink Ginger Tea
    Drink ginger tea 30 minutes before a meal and/or throughout the day to bolster digestion.
  • Pranayama Practices
    Breathing techniques like ujjayi and kapalabhati are great for invigorating the body, stimulating the mind, and clearing the airways for easier breathing.
  • Exercise Daily
    Move your body for at least 20 minutes every day. This does not have to be vigorous movement such as a walk, living room dance party, charades, etc. Or, move your body vigorously for 30 minutes 3-4 times each week.
  • Neti Pot
    The neti pot (pronounced naytee) is a great tool to help clear congestion in the nasal sinuses. If done before seasonal allergies kick in, it will help the cilia of the nose be more prepared to defend against allergens. This is also a wonderful tool to reduce symptoms of a cold if used early enough, but don’t use it after you have a cold or the symptoms will worsen.
  • Dry Brushing
    Gently exfoliating the skin, dry brushing is a wonderful way to move the lymph which can help boost immunity to fight against seasonal allergies and colds.
  • Eat dry, bitter, astringent, and pungent foods
    Allergies stuff everything up with sticky, gooey stuff, so eating similarly like cheese, bananas, etc, will worsen the symptoms. Adding foods to your diet like dark leafy greens, cruciferous vegetables (cauliflower, etc), dandelion greens, pomegranates, green beans, chickpeas, onions, ginger, garlic, chilies, and green tea will help dry out some of the mucous.
  • Seasonal Cleanse
    According to Ayurveda, one of the reasons allergies hit us is because our immune system doesn’t have the capacity fight off allergens. One cause of this is a weak digestive system so the body is having to put too many physiological resources into digesting food. Giving the digestive system a break by consuming an easy to digest meal for several days, called a mono diet, can help rekindle the digestive fire so the body can focus on more important things. (Join me for the annual cleanse March 15-19.)

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March 4, 2021 · 1:49 pm

Boosting Your Vitality (Ojas)

In Ayurveda “ojas” is our vigor, strength, and immunity. When we aren’t feeling great, it is generally a depletion of this vital energy making us feel energetically, emotionally, and physically depleted. According to Ayurveda Philosophy, if we fully deplete our stores of ojas, it can lead to death as we deplete the energy that fuels our life. Luckily, there are many practices we can incorporate to boost ojas when it feels low.

According to Ayurveda philosophy, we have the capacity to store ojas as one of our three vital energies in conjunction with tejas and prana. Tejas is our inner fire and prana is the vital energy that moves and animates us. Ojas is the basis from which tejas and prana become possible. Like an oil lamp, if there is no oil (ojas), there is no flame (tejas), and there is no heat (prana). As the flame of our spirit shins on the world, we must continue to fill the lamp with the oil to feed it. This article discusses ojas and ways to boost it to create a life we love to live.

Ojas is the subtle essence of our bodily tissues and fluids that give us structure and lubrication as a result of healthy digestion. Meaning, if we eat well we will have good ojas (strength, immunity, endurance, and enthusiasm for life) and the food we take in will replenish whatever stores we use living our life. If we eat poorly or experience poor digestion for other reasons such as medications or congenital factors, our ojas will begin to deplete as our tissues begin to deteriorate. It’s important to know that our ojas is depleted and refilled every day based on our own choices. Which is good news because we can decide to make ourselves a priority to keep this vital essence of our Self flowing. If we do not, then this is what is often referred to as life happening to you instead of you living your life.

In addition to refilling what we use of our ojas, we can take preventative measures to keep it topped off in case we have times in our life when it is difficult to bolster. When our ojas is strong and full, we are more able to resist negativity from others, have a general sense of wellbeing, and meet challenges with grace.

You know your ojas is amazing if:

  • You wake in the morning feeling alive and move through each day with a deep sense of contentment
  • Your body is free of aches and pains
  • Your skin is smooth and nourished
  • You rarely, if ever, are sick
  • Your eyes sparkle with joy
  • You are enthusiastic about life
  • Your mind is not incessantly pulling you into worry, the past, or the future
  • You are not quick to anger, shame, please others
  • You are deeply grounded in who you are as a person

What can you do if your ojas isn’t amazing?

  • Eat foods you are able to easily digest (even though salad is “healthy,” it ight not be something you digest well and isn’t “healthy” for you)
  • Spend time with those who support you most with good company, uplifting conversation, and challenge negative self talk
  • Get 7-9 hours of sleep every night
  • Perform self-care practices like daily abhyanga (self-oil massage), take a bath, receive a massage
  • Take time to unplug from any electronic device and spend time in nature
  • Use your senses to take in a starry night, feel the grass between your toes, caress the bark of a tree, aromatherapy to tantalize the nose, or enjoy some ojas milk to favor the tongue
  • Meditate for at least 3 minutes every day
  • Practice pranayama techniques like kapalabhati when you feel depleted and/or have a daily practice of nadi shandhana

It is safe to say we all engage in practices that deplete our ojas. Just waking up and moving the day will deplete the ojas. How we choose to live each day will determine how much we lose and how much we gain. Remember you are worth the time, the patience, and the love to make choices that fill your cup, not deplete it.

Ojas Milk Recipe Image

Ojas Milk

This delicious and comforting drink helps build ojas, the life-sustaining vitality that promotes immunity, according to Ayurveda.

  • 1 cup raw whole organic milk or almond milk
  • 10 almonds, soaked overnight, peeled and chopped
  • 2 whole dates, chopped
  • 1/4 teaspoon powdered ginger
  • 1/4 teaspoon powdered cinnamon
  • 1/4 teaspoon powdered cardamom
  • 1/4 teaspoon poppy seeds
  • Pinch of saffron

Place all ingredients (except saffron) in a saucepan. Bring to a low boil. If you like, use a standing blender or immersion blender to blend the mixture to a creamy consistency. Pour in a mug and add a pinch of saffron. Enjoy!

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Design Your Day with Ayurveda

Getting organized can be a challenge. For some it is second nature, and for others it can be all consuming. Luckily, Ayurveda has some time-tested advice for us around scheduling our day to keep us at our best.

Ayurveda Clock for Planning Your Day - January Blog Post for Sage & Fettle AyurvedaAyurveda follows a day clock based on the rhythm and cycle of nature, the sun, and our physiology. This clock helps us determine when we will be the most effective at certain types of tasks, and when it is important to take breaks. According to Ayurveda, most people can get more stuff done in the morning before lunch. The middle of the day is for organizing and planning. The late afternoon and early evening are for relaxation and creative endeavors. And the night time is for sleeping.

It’s important to recognize not everyone is the same, so some people may feel they are more productive in the middle of the day or the afternoon rather than in the morning. Where this can help, it recoginzing where your strengths are, and using them to get yourself organized and developing a routine.

Kapha Time of Day

Kapha, which encompasses the qualities of heavy, dull, stable, cool, sticky, dense, oily, is between 6am and 10am, and 6pm and 10pm.

During these times of day, our body, mind, emotional, state, etc, take on these same qualities. If one has a kapha constitution or imbalance, these qualities will be even more predominant for that person. Because these qualities bring to mind thing like dependable, sturdy, lubricated, this is the time to:

  • have your most vigorous exercise of the day to keep the joints mobile
  • have a light breakfast to keep your energy going throughout the day
  • complete the most physical tasks on your to-do list
  • have a light supper, if needed, before 7pm
  • take time to relax from the day, slow down, assimilate your day with a journal
  • be in bed by 9pm and asleep by 10pm

Pitta Time of Day

Pitta has qualities of sharp, hot, oily, soft, liquid, spreading, unctuous and runs from 10am to 2pm, and 10pm to 2am.

Again, we will take on these qualities so digestion is the strongest, our mind is sharp, and body temperature is warm. To utilize these qualities, it is generally good to:

  • have your lunch during the afternoon period and make it your largest meal for the day
  • put together your to-do list
  • develop a strategic plan or take time to organize
  • this is the best time of day for status meetings
  • you’re already unctuous and this is the hottest time of day, so a small rest after your lunch can help
  • it is best to be asleep during the hours of 10pm and 2am as many metabolic processes take place in the brain and body during this time of rest

Vata Time of Day

Vata is airy, mobile, light, subtle, cold, dark, hard, rough, and is prevalent from 2pm to 6pm, and 2am to 6am.

With these qualities, vata is creative, mobile, articulate, and has an open mind. This is the best time to:

  • have creative meetings
  • do your creative work; painting, writing, sewing, whatever
  • spend time with loved ones
  • be asleep between 2 and 4am
  • wake before sunrise, roughly 6am depending on time of year and where you live
  • meditate early in the morning

These are guidelines based on circadian rhythms of human beings. It is possible your rhythm is different than this, and it is important to honor that. What can help everyone, is to recognize when kapha, pitta, and vata are most active, and use that to your advantage to be stronger, get organized, and communicate clearly.

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New Year New You?

Do you set a new year’s resolution or intention each year? What is your success in following through with it? When you set this goal for yourself is it based on what you think you should be like? Is it based in how you think you can be better? Is the goal action oriented or broad? For myself, I used to set intentions to do things like get more exercise, or eat healthier, or whatever. They were always broad and not specific and always based in what I felt I should be doing. When I become more involved with yoga I started setting intentions like spend more quality time with my dog, or cook more meals at home. Again, they were always broad and things that I felt inadequate about myself.

What if this year there was new year’s resolution or intention?

I’ve moved  away from this practice a few years ago. I’ve started to work on this daily and begin to have my daily intention to keep me focused and on track. In Ayurveda everyone is different. We are all made up of different vibrations of energy, and as such need different things to feel successful in life, to feel loved and to share love,

How do we define what we need?

According to Ayurveda philosophy we are all made up of the five elements; ether (space), air, fire, water, earth. We all have a different amount of each element, so some of us are more grounded, some of us more creative, some more driven. This does not make one better or more desirable than the other, just different. We can begin to define what we need to feel whole when we begin to notice the things that throw us off balance, or disrupt our feeling of contentment and place in the world.

Sometimes is it is easier to notice when we don’t feel quite right than it is to notice when we feel exactly like ourselves. Ayurveda offers the adage opposites balance and like increases like. When we fell blah, or sluggish, or slow, it would do us well to add something uplifting, enlivening, or invigorating. Often our mind tricks us into thinking we need something similar like alcohol, or TV, or heavy snacks like potato chips. While those things are not inherently bad for us in of themselves, if we are already feeling blah, these things are likely to increases that feeling of blah. Perhaps a brisk walk, peppermint tea, a phone call to a loved one may actually lift us out of the funk more than the pull to add more funk.

This is the hard part. Choosing to do the thing that is going to support us most isn’t always the easy thing. This is where needing more than a new year’s resolution to create a life of joy and presence is important. It is a daily practice, and moment to moment practice to be the best possible version of ourselves. It takes practice and discipline to remember we are worth a damn and to make choices to support ourselves.

Prajnaparadha, mistake of the intellect, is often one of the biggest culprits for lack of follow through. We know intellectually something is good for us or not, yet we may choose to do it for any number of reasons like social pressure, unreasonable expectations for ourselves, or any multitude of stories we make up in our mind.

Be Compassionate

Ayurveda offers the 80/20 rule. If we are living life where 80% of the time we are making decisions that support us, and 20% of the time we decide we’re going to eat five sugar cookies, then we are doing pretty good. It is generally easier to offer compassion to others when they make mistakes or need a little help. If we make ourselves a priority, we can begin to offer that same compassion to ourselves as well.

It is also helpful to know that making ourselves a priority doesn’t mean we are not going to be there for others when they need us. We will also not make selfish decisions that create harm for others. It is possible to keep our personal best interest in the forefront while respecting others and their needs. This is not a selfish pursuit, it is the pursuit of creating more joy in our own life to flow into the lives of those we interact with.

Take it Day to Day

You are perfect as you are. If there is something that throws you off balance and makes you feel imperfect, is it worth keeping around?

For this year, I encourage you to set a daily intention or resolution that you are worth it, and you deserve to live a life of joy. When you wake up in the morning, decide what you need from the day. Do you need encouragement on a new project, time to rest, to get organized around the house, or to move your body? Keep it simple and specific; “I am feeling tired from not enough sleep, so I will make sure to go to bed an hour earlier tonight.” From there, see if you can make choices throughout the day to support what you need that day. Maybe a loved one wants to watch a movie, but it will go past the time you want to go to bed. Perhaps offer to watch a shorter film or TV show or reschedule for another day.

You are interesting, you are important, you are unique. Take some time to be curious about you and learn all you can to cultivate a life of joy and presence.

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