// 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.

// #mindfulmonday

If there is one thing that I think can make your life better, in any area, it is your mindset. We have the power to work on our brains, and the thoughts we think, including the messages we tell ourselves all day long. In honor of this new #mindfulmonday post, I’m going to list a few things that come to mind on the topic.

/ What does it mean… “Mindful” ?

To be mindful, simply means “pay attention” and when we pay attention our minds and bodies slow down. This is where the healing aspects of meditation come into play. 

/ Then what is meditation? 

Meditation is the practice of thinking deeply, or focusing one’s mind for a given period of time, in silence or by use of someone’s voice in a guided meditation. I encourage and talk a great deal about meditation, with my background in depression and anxiety, and yet I think many are intimidated by it, or scared.

If you have never even tried to meditate, I can imagine it might seem overwhelming or something you can’t do because your thoughts don’t stop… or even boring. You might think it will take too long or not help. Well, the thing is… every little bit helps. We all have to start somewhere, and even 10 minutes of focusing your mind can help. Use an app, and choose a meditation that is guided (meaning someone will talk you through what to think and how to properly relax your body) and choose a quiet, safe space to practice. 

In terms of being scared… sometimes thoughts and issues we don’t want to deal with because they hurt come up. Sometimes these thoughts expose sides of us we don’t want to face or acknowledge, sometimes they show us how we are and we don’t want to accept that. This might happen. This might not. Feelings are scary but I can tell you that working through anything rough, will only get you to a higher, more light, and more free space. 

/ How to be mindful?

Try meditation. Try to tune into your senses more. Try to give yourself some silence, and allow thoughts to come and go. Focus on your breath. Find a mantra that works for you or repeat your intention… or anything that speaks to you.

Try apps that can help you meditate. 

In yoga class, never leave before savasana, which is often the highest form of practice (to be still.)

/ In closing 

Being mindful, and paying attention will allow you to be more present in your life. It will change your brain, too. Though scientists aren’t fully sure how it works, the brain changes the brain. It has been found with consistent meditation, the brain changes in areas that relate to emotional intelligence. It means you will have more empathy for yourself and others, more compassion for yourself and others… And overall, it has the power to change how you react to stimuli in your environment, and ultimately live a better, calmer, more fulfilling life. 

/ #mindfulmonday suggested thoughts

For this week, I share with you my favorite, and most powerful mantra. You could also call it an affirmation, and you can repeat it over and over as you meditate or all day long if you’d like. 

In yoga I say, come back to the breath. But you can also come back to your thoughts, come back to your intention, come back to what you want to tell yourself… But make sure to always keep the thoughts in the positive versus the negative. For example, instead of I am not tired, change it to something like, I am alive, awake, and aware. 

Fill in the blank with something that speaks to you. 

I AM _____________. 

Suggestions:

I am loved, loving and lovable. 

I am abundance. 

I am powerful, strong, and able face anything that comes my way. 

I am a child of addiction and it’s not my shame. 

I am bigger than my struggles. 

I am alive, awake, and aware. 

I am happy with my body, and love what it can do. 

I am safe. 

I am ready. 

I am willing. 

…. 

And the list goes on. Insert anything you need to hear, or are working on, and let that be where your mindfulness and meditation starts. 

// #DontGetBentOutOfShape Highlight Feature

Jessamyn Stanley (IG) is one of my favorite inspiring women, that I have had the pleasure of knowing and following throughout her journey.

We recently both spent the day at a Manduka (IG) event, and finally got to connect! Having extremely similar views on who yoga is marketed to, and how those people look and are shaped, led us to engaging in some great conversations. I’m so proud she is open about starting a dialogue that matters, and that yoga needs. 

The messaging behind #DontGetBentOutOfShape, is that of stopping the body obsessing and showing up…to practice and to life. Showing up and being seen. It’s a vulnerable move that many are still too scared to do…but Jessamyn, myself, and many others are here to show you that yoga is for everyone in a real, authentic, and approachable way. Body acceptance is for everyone, too!

// Thoughts on Social Media, Wellness, and Self

Social media has become a special place for me, that is used constantly in my business and interacting with brands, people and places I find inspiring and enlightening. Sorting out one’s role in this world of socials might be difficult but despite what boxes I might fit into, at the core of my work is a passion to share what I know with others. I’m ultimately an educator of yoga, and fitness; of mindfulness and peaceful living, and someone with some serious opinions on our bodies and our relationships to them.

In being on the inside of this strange, smoke and mirror laden social media fitness world, I see the pros and the cons of exactly where I am situated. Inspiration abounds and a sense of “we’re in this together” develops over common interests and issues. What’s better for someone in the wellness industry than to be able to reach far more people than they could in their neighborhoods and communities? To share their stories with the masses? It’s a special moment when I receive touching messages from people everyday, all over the world sharing their yoga pictures with me, saying they tried something new (yoga) because of me, or how they are taking back their own style in terms of health. 

However, for all the power and inspiration we share, there is also a side that I know exists; as I’ve been there too, 62 weeks deep in someone’s page thinking, is this a feasible lifestyle? We can get trapped spending an unusual amount of time scrolling through pages of edited, nipped, tucked, and filtered photos of models and contrived lives. We start measuring ourselves against these often unreal standards. We compare our insides to their outsides, and it can never be enough. 

Watching all this unfold around me, I had to step back and think about what my role was in all this. 

I started posting yoga poses because I wanted to share my way of doing yoga and living that was free of rules and stereotypes. I have a deep and long attachment to yoga, the values it taught me and how it made me feel. Traditional American yoga standards didn’t really accept me, as I had always done things a little differently than the norm. But it was the only way I knew how to share; from a place of authenticity. If I can’t offer a genuine portrayal of how I maintain a healthy lifestyle in this body, then why am I here? You should all keep it moving if I can’t share that.

When we see something real and obtainable, or something we can look at and see ourselves, we sit back and realize it’s ok. It’s ok to be this shape or that, or to struggle with our bodies or our thoughts surrounding them. The most beneficial part of all this social media fitness, and what I most identify with in my own purpose, is the fact that we learn we aren’t alone. Social media will forever be criticized that it creates a false connectedness, and we will end up unsatisfied because of our neglected human need for relationships as we are lose touch with how to communicate in a real way. But, what if these messages and sentiments get people to local yoga classes, running clubs, or anything that is an in-person exchange? Fitness easily takes to group settings and can create common ground between even the most uncommon of individuals.

Once we see through dark corners and find the light in socials, we can take a conscious look at what someone is putting out and the messages they are sharing. You might just find some genuine exchanges of how we all strive to achieve a more healthy state. From what I have found, we are much more alike than we are different. In our triumphs and in our struggles; in our moments of celebration, and in our moments of insecurity and faltering self esteems, even if we never post anything about them.

Our physical bodies aren’t that different either. We all have the same shoulders, the same hips and most of us want to find a greater peace with our bodies, be it in how they move or in how they are shaped. We all seek a better sense of self, and want to find people to look up to that are living in a way we admire. Social media creates a place for that to include people all over the globe, with as many different shapes and sizes as there are different fitness disciplines and styles.

Social media, health and wellness might break us down as much as it brings us together, but I can only hope that we find fitness trends that can be turned into lifestyles, individuals who promote something positive in an other wise dark world, and a place of acceptance for our bodies and ourselves. 

// What is Trill Yoga

“The most dangerous phrase in the language is ‘we’ve always done it this way.’”

— Grace Hopper

Trill Yoga started as a hashtag as a way to describe how I practiced yoga. It had a guerrilla approach, and took me, the “unconventional” non-yoga-looking yogi, wearing what I wanted, practicing where I wanted, and throwing all stereotypes and stigmas about what yoga is, and has to be, out the window. It is now becoming a global vibe for those who practice yoga according to their own rules. 

Trill is a way to describe something well respected, authentic, true and real. Yoga means union, and ultimately is a journey back to the self, through the self. What is more real than practicing in a way that is unique to you, and who you are? Trill Yoga just wants everyone to embrace themselves, whatever that is, and still be able to find and utilize yoga. And maybe you don’t ever do yoga. I would hope it would at least inspire people to look at yoga a little differently, and give this whole wellness, and mindfulness thing a chance. 

@underground_nyc

Yoga is so much more than just a physical practice, but I have always believed those who need yoga the most don’t even think its available to them. Ironically, a practice that is meant to show us how to find ourselves has become something that separates, judges, and shames. #TrillYoga was my way of showing yoga is for everybody and every body. 

The first time I ever defined Trill Yoga, I said it was a practice that is open to all looking to reap the physical, mental and spiritual benefits yoga can offer. It’s real, it’s raw, it’s whatever you make your yoga practice. It values music, art, culture, and the power of individuality. We're on the streets. We're in the desert. We're in living rooms, apartments, and open spaces. We're wherever we want to be, showing yoga is open to any and all. 

@rashaddrakeford

“I’m done trying to define trill.”

— Avelino

The Future of Trill Yoga // 

Ideally we change how yoga is seen, and continue to break stereotypes and stigmas many have about yoga, wellness, and a healthy, thoughtful lifestyle. A trill tour is in the works, but more than anything I love seeing anyone who is inspired, posting on social media using the hashtag.

@heylooktheresnathan

Read more about Trill Yoga here and here.

What does #TrillYoga mean to you? Share your thoughts and posts, and you might just end up on the TY community page.