// YOGA DOs and DON’Ts

Originally written for Fit940, I think these are always worth reading for anyone interested in yoga // 

DO let go of your ego

And while you're at it let go of any preconceived notions you might have about who and what and how yoga is practiced. Yoga is ultimately free of gender, body type, race and all those other stereotypes Americanized yogic society might have mislead you by. 

Yoga is a journey to the most authentic version of yourself. The term yoga means “to yolk,” or a union, typically with the self. 

By letting go of those thoughts and our ego, we open ourselves up to possibilities we might not have even known otherwise. Come with an open mind and a willingness to practice.

DON'T think you have to be flexible. 

I hear this all the time when people talk to me about yoga. "I'm not flexible. I'm so stiff." Thats actually exactly why you need yoga! when you stretch your body properly you increase range of motion and flexibility.. Yoga also been known to help with sciatica, scoliosis, joint issues, and the all too common issues of tight hips and back pain from repetitive motions in our daily lives such as sitting too much, poor posture, and the positions we manage to relax in. 

DO find a class and yoga style that works for you. 

There are many style of yoga and many different personalities in terms of teachers. Find one that fits you the best. I spent many years taking classes everywhere I went, and I would always think to myself, can my soul rest easy here? It was mostly a blanket statement to am I comfortable here, can I find what I’m looking for and what I need here? It’s ok not to like every class or style. We are all individuals with afferent needs and likes. That’s ok! The poses might always be a little uncomfortable but finding a practice that suits you the best will only aid in your yoga journey. 

DON'T expect to do every pose perfectly or easily. 

This echoes the part about losing the ego. Many of us either come in thinking we can do everything, and not liking challenges or we come in knowing we are novices but still struggle….and ultimately both parties get discouraged. Yoga is a challenge, with our bodies wanting to do things some days and others not. Accept where you are today, and you might even surprise yourself otherwise! Also, don’t compare to the abilities or bodies in your class. I tell every class teach to “stay on their own mat,” which means that your practice is your own and there is not “better than” or “less than” in yoga. We are, where we are. 

DO wear something you’re comfortable in, and be prepared to take your socks off. 

Yoga can be practiced in any clothes, it doesn’t have to be some high end matching set of leggings or shorts, but take into account you will be moving in many directions. Something that is snug to the body and not material falling all over your head when you’re moving is the most helpful but nothing so tight or complicated you’re constantly having to adjust. It happens, but I always try to think how can I minimize annoyances of clothing and focus on my practice. And when in a class setting, consider what might fall out or be seen, that you don’t want to share with the world. 

Concerning socks, yoga is practiced in bare feet so you can not only properly grip the ground or mat, but it aids in utilizing all the muscles and tendons of the feet…often over looked but very important body parts. And in class don’t worry about your feet hang ups. No one is looking at your toes but you. 

DON'T think yoga has to be hippie dippy, chanting, or anything more than you’d like. 

There are many different styles of yoga and parts of practicing. Some might work for you, some might not. I always believe you can take what you need from yoga, but first you need to at least try new things. Maybe you had too much spirituality talk in a class. Just embrace the fact you can practice without at home or in another setting. Maybe you loved it and want to add chants, mantras, meditation and deeper meaning to your practice. You can do that, too! Yoga can be a phenomenal way to find meaning and purpose, along with a greater sense of self….but it’s a practice you work your way into the answers.

// Work Out 1

// Hybrid Flows / Yoga Work Out

Sometimes we can get a solid yoga practice and work out at home. Here is a series that you can do quickly at home (or use parts of it with your regular work out at the gym.) 

We start with breathing that is crucial for awareness and a sense of presence, moving through dynamic movements that will create warmth in the body and provide some strengthening, stability, and flexibility, and end with nourishing poses that are soothing to the body. 

Bare foot is fine. 

Make sure you have an open space with enough room to move without hitting things. 

Always drink water after practice. 

// 

Start laying back with the legs out, in a reclined cobblers pose, extending the feet as far from the seat as needed to maintain a comfortable position without excess pressure on the knees or hips. Do not press the knees to the ground, it will only make things worse if you’re already tight. Focus on settling the pelvis down, while keeping the spine and neck long. 

Breathe for 19 full breathes. 

Coming up as you bring the legs together, find a boat pose, with the chest lifted and feet elevated. Stay here, or do a series of out and in’s with the legs and the arms. Extending the legs out as you open the arms wide on an inhale, keep the chest open as you lean back, opening the V shape of the pose, and on a solid exhale, bring the knees back in the arms to the original position extending alongside the legs. 

Repeat 5-6 times. 

Find a table top position on all 4s. Extend the right leg back as you extend the left arm forward. Core stays tight as you bring the knee to meet the elbow under the body. Repeat this 3-6 times on each side of the body. 

Press back to a child pose and immediately come forward into a plank position. Lower down slower, elbows close to the body, chataranga form. Press back into a child's pose. 

Repeat this 3-6 times. if you’re used to a traditional yoga flow, by all means take upward dog and downward dog in leu of child’s pose. 

Come to stand at the front of the mat for a squat / lunge series. Start with the feet hip distance apart, ready for a squat. Step the right foot back into a lunge, hands at the heart, step back to the front of the mat in the original position, taking a squat, hands dropping in between the legs. Step the left foot back into a lunge, hands at the heart, step back to the front of the mat, taking another squat as before. 

Repeat 10 lunges on both sides. Feel free to add weight here if you have it. 

Come to a plank position for a double knee tuck, plank variation. Bring in the knees, right, then left, quickly but with control. Immediately after bring in the right knee so as to thread the leg under the body extending it out to the left side, balancing on the side of the foot, lift the left arm, and look up with control and balance. Place the hand down, and bring the legback to the starting plank position. 

Repeat with the left leg. So the pattern goes knee in, knee in, leg under body/lift arm…back to plank. knee in knee in, other leg under body/lift arm… back to plank. 

Repeat 5-6 times on each side. Press back to child's pose. 

Repeat the squat/lunge series with the plank positions if you would like and have time up to 3 times. 

Finish with a comfortable seated position, with the eyes closed, shoulders back. Place the hands on the heart center and abdomen or together at heart center. Breathe. Use this time to reflect, possibly creating an intention to take with you after your work out.

// Smoothies and Such

I’m often asked about how to make a smoothie or what to put in it, as if I might have some magical combinations. And maybe I do! 

Though I find smoothie recipes to be silly. Smoothies are like salads… just toss everything you like in a bowl, and see how it tastes. You will figure out about how much you like of certain things and what combinations work the best. 

I only use smoothies in 3 situations…

1/ A quick meal, like breakfast where you can put everything you in need in one, easy to consume, edible item. 

2/ Post workout as a way to get valuable nutrients back into the body quickly after a heavy workout

This will be different for what you’re training for and your given goals. Most do not work out hard enough weight wise to need a separate smoothie. They can just continue on with regular balanced meals, with maybe a few more carbs on lifting days. Endurance athletes have different needs than heavy lifters, and both have different needs from those trying to lose weight. 

3/ A means to get tons of super foods in one place, easily. 

So, that being said. I don’t have recipes, but I have suggestions that make for the most sound and clean smoothie that isn’t just sugar and fluff. 

Start with a base. 

This could be anything of substance. Think frozen berries, a banana, canned pumpkin, cooked sweet potato, anything that is… creamy or thickening, if that makes sense. Use pineapple if you want. Frozen mango is delicious. But really… choosing one of these works… Too many and you might get some strange flavors but hey, do you. 

Add a liquid or yogurt. 

This could be almond milk (unsweetened), coconut milk (unsweetened), coconut water, hemp milk, regular milk… could be anything. You could use juices, but it will not be as thick. You can also use yogurt or kefir if you’re into that. Creamy liquids, make creamy smoothies… water is just ehhh… not that yummy in a smoothie.

Add in protein, fiber, healthy fats, greens, flavors and super foods. 

This is all optional. Maybe you want some of these, maybe you want one, or maybe you want all of them… it’s really up to you. 

Protein (I use a plant based vegan protein from aloha)

Greens powder (I also use aloha) 

Aduna Super Food Powders (here, here, here)

Aduna Store

Flax meal 

Hemp seeds

Chia seeds (these can get gummy though) 

Spirulina (a teaspoon will be fine, any more and it will get bitter and overpowering)  

Collagen (I use neocell)

Almond butter (the natural kind) usually don’t need more than a tablespoon

Peanut butter (the natural kind) usually don’t need more than a tablespoon

Kale or spinach (a big handful will be fine, any more and it will overpower the smoothie) 

Lemon, ginger, etc. (start small with these potent flavors) 

Maca (be careful with this, I find men really like it but it can really bother with women’s hormones) 

Any other supplements that make sense to you and your goals. 

If you want to sweeten? 

Agave, honey, stevia

Ice??

I find it to make the smoothie airy and I like my smoothies thick and substantial, so I never use ice. It can also tear up your blender if you don’t have a strong enough blender that is made for ice. I also freeze all the fruits I put in smoothies, to keep them nice and cold and thick.

Everything is better thick. 

// Final Thoughts

There’s no recipe. Play around with what you like and need. I use them as a means to an end (something nutritious, all in one place, otherwise I eat whole foods.) 

Use these suggestions and add in anything else you might like, or leave them as is. All fruits are frozen (except bananas and pineapple) juice should be fresh as well if you can get it, all milks unsweetened. These are from a smoothie menu I created years ago, but still use many of these combos with my super food additions. 

A green smoothie that actually tastes good // Pineapple + Banana + Kale + Almond Milk 

Simple // Banana + Strawberries + choice of milk 

// Raspberries + Coconut Milk + Banana + Honey 

// Mixed Berries + Yogurt / Milk + Honey

// Black and Blueberries + Yogurt/Milk + Apple Juice (optional) 

// Pineapple + Mango + Honey + Coconut Milk 

// Peach + Banana + Pear + Strawberries + Honey + Milk 

// Blueberries + Banana + Wheat Grass Shot + Milk

// Mango + Pineapple + Milk or OJ 

// Strawberries + Blueberries + Banana + Apple Juice 

// Banana + Mango (optional) + Almond Butter + Almond Milk

// Banana + Cocoa Powder + Maca + Honey + Hemp Milk