Sleep Hygiene with Sōl

What’s one of the biggest challenges felt by everyone on the planet? Poor sleep habits. Sleep is an integral part of the life we live and many of our yoga students mention to us the need to use their yoga experiences to feel calmer, to feel empowered, and to experience greater rest.

Sleep Hygiene simply means good sleep habits. In the US in particular, more Americans are turning to sleep aids to help them rest. But in recent studies, scientists find that melatonin gummies (the most common form of sleep aid currently in use) are not regulated as supplements and therefore, unreliable in achieving true rest.

Prescription medications are even more potentially harmful, leading often to dependence and actually causing more sleep problems. So, what can you do to ensure that you’re going to get the sleep you need? Here is what we suggest:

• Nighttime yoga / meditation and a regular sleep schedule. The body is a cyclical machine, drawn to rituals and routines. When you prepare yourself for sleep at the same time each night, the body begins to reward that routine and to prepare for it. Supplement your bedtime ritual with 15 minutes of yoga and 5 minutes of meditation, and you’ve just paved the way for a deep and restful night. pro tip - If you are a Recurring Donor, scroll back on our on demand schedule and find a “Yoga Nidra” to facilitate a wonderfully deep rest.

• Waking up during the night? Don’t fight it. If you’re not sleepy, trying to sleep for hours (tossing and turning, no less) only prolongs the return to dreams. Instead, get up and do something with minimal activity. Sit on the couch, or your back deck, or your yoga mat. Just let the body find it’s rhythm of rest again, and you’ll start yawning in no time.

• Fuel your Sleep. Put into the body what it needs to find its natural rest cycles. No caffeine after mid-day, steer clear of alcohol and high sugar content, and don’t eat too close to bedtime. All of these are stimulants that create false energy in the body unfavorable to sleep. Water and herbal teas are best particularly if falling to sleep is a challenge.

• Bed Zone. What do you use your bed for? Sleep should be the primary goal, so set yourself up for success by clearing devices from the bedroom. When you walk into your room, your body should immediately feel a sense of peace and relaxation. Move the laptop, bill-paying and streaming to a better location.

And lastly, make sure you get the exercise throughout the day that your body requires. You don’t have to wear yourself out to the point of exhaustion but choose movement and activity during your day. The body needs to turn itself off at a certain point – exertion sets a timer to ensure that happens.

Cleaning From the Outside In, Part 1

What’s the point of making healthy fitness choices if you aren’t using healthy products in your body, on your body and in your home?

Back in the 1950s, most Americans knew nothing about yoga, little about health and their cleaning products were advertised on ‘soap operas.’ These were harsh detergents, with the prevailing idea that if you scrubbed the ever-loving sh*t out of your home, you were a good homemaker.

We now know that many of those cleaning products were decidedly unhealthy for us. Some were actually carcinogenic. Bleaching agents are believed to increase risks for birth defects. The use of disinfectants and antibacterials to keep germs at bay is having the opposite effect: the rise of MERSA and other super resistant bugs.

But humans lived on this planet (and in clean homes) for thousands of years before “Days of Our Lives” told them to buy the newest laundry detergent or floor wax. Do you ever wonder what pioneer folks used to clean their windows or what was used to clean during the Renaissance?

They used natural products. Water. Natural soaps. Essential oils including wood oils for furniture. Vinegar is probably the greatest cleaning product in the world and everybody has a bottle of it in their kitchen cabinet right now.

It’s easy to believe those ‘squeaky clean’ ads – they supported a multi-billion-dollar industry that still thrives today. But more people are opting to clean their homes and workspaces today with natural products. You don’t need to spend a lot of money either. Lemon rinds inside vinegar will leave your windows shining, and hot water can disinfect most common areas.

Fewer ingredients in your cleaning products and fewer bottles and boxes beneath your kitchen sink support your yoga practice as part of a healthy lifestyle. This is part of your yoga - “off the mat”.

Next month, we’ll cover the use of natural products on the body to support your well-being.

What is Your Why?

Have you been thinking about applying for our upcoming 2023 Yoga Teacher Training? If so, what are your reasons? Why a yoga teacher training?

Some of our instructors have shared why they went through teacher training program and what they got from the experience.

Jeff spoke about what he was looking for, and how much more he received: “Deepening my understanding of the true meaning of yoga. How to realize this truth in my own life. I was surprised how deeply I was touched. Postures was a fraction of the experience. I received a much deeper look within myself. It cracked me open. I left with the tools to share this with others.”

Crystal explained her interest and what she gained from yoga teacher training: “I most looked forward to learning detailed break down of postures and anatomy. The biggest benefit of YTT was meeting some great, supportive women.”

Clarissa has seen how yoga teacher training has allowed her to not only grow, but to find deeper connections to others: “I knew early on I wanted to teach and explore the practice of yoga from a space of deep awareness. I took the first teacher training I could find that spoke to me. One of my favorite parts of teaching is connecting with people on a human and vulnerable level where we can all come to a space and change, up level and expand. I believe deeply that taking a yoga teacher training aligned me to the path of my destiny and is an element of my soul's purpose.”

Jacob was simply looking for a new experience and trusted the journey that yoga teacher training could take him on: “I chose to take teacher training not because I wanted to teach, but rather because I didn't know where to go next on my own path. I knew that intuition could lead me, but I also knew that I wasn't in a state to hear my intuition at the time. Yoga teacher training was my attempt to bring enough inner peace and self-knowledge to begin hearing that guidance. There's a lot more for me to figure out, but I now have faith in my ability to find the right path as I progress.”

Karen was a beginner yogi but knew right away that she wanted to learn more and share the possibilities that yoga provides with others. “I was astonished at how quickly I noticed changes in my whole self after I started doing just a few minutes of yoga and meditation everyday. I wanted to learn more and help others realize the same thing. What surprised me most about my own teacher training was the way that it taught me so much about myself and how I relate to others. To me, relationships are everything. My teacher training forced me to examine the relationship I have with myself and gave me the courage to continue looking inward. One of the best investments I’ve ever made in myself.”

You won’t know fully what yoga teacher training with Sol Yoga Collective can do for you, but we bet you already have an idea of what you hope it will be. So the most important why is: why haven’t you applied yet?

The Fountain of Youth

Oh, if only there were a fountain of youth – something magical that would keep us young in body, mind and spirit. People have drunk potent elixirs and traveled to the ends of the earth and even into outer space, seeking that which would roll back the hands of time so that we would feel, look and be young forever.

There is no mystical fountain of youth and frankly, we think that’s a very good thing. Age has its benefits too – wisdom and knowledge and experience. But if you want to stay youngER in body, mind and spirit, there is something you can do: YOGA!!!

Occasional yoga isn’t going to roll back the hands of time yet a consistent yoga practice will help us feel younger and more energized.

Each of us produce a hormone, DHEA, which is known to protect our bodies from cortisol (the stress hormone) which ages the skin, bones and body. With age, DHEA production goes down but with yoga and meditation, production again increases.

Of course, yoga also helps with limberness and flexibility, helping to relieve the body of aches, pains and fatigue. If we just let nature and the aging process take its course, we’d notice a worsening of our spinal health and posture. But yoga not only makes our muscles stronger, protecting them against deterioration and loss of mass, but it also lengthens our spines.

The real culprit of age is stress, not really the wrinkles and changes to the body. Stress is what leads to health problems including those that can shorten our lives. With yoga, we learn to breathe and relax, even during our most challenging times.

But the greatest effect of yoga on us as we age is that time becomes flexible, not just our bodies. We are able to see the past in a different light, and to let go of fears over the future, choosing to live in the moment and doing so in a natural way. Want to really feel young? Stop catastrophizing and rehashing and just be present in your life right now. The fear of aging is really a fear that time is slipping away, racing by. We can choose to slow that clock anytime we wish by stepping onto the mat, breathing deeply, and moving through our practice.

None of us are getting younger, no matter what we want. And many of us know people that never made it as far as we have. Time is a gift that we give ourselves. Time on our mats - moving and breathing - is the perfect way to receive that gift, every day of our lives.

What Is Breathwork (And Why Do I Need It)?

If you are a frequent yoga practitioner, you know that pranayama (breathwork) goes with asanas, the movement of yoga. But even if you aren’t a yogi, you may have heard the term breathwork and wondered exactly what it is. If you haven’t heard of breathwork before, you might be thinking: are you about to talk about the thing I do all day, every day, without thinking – even when I’m sleeping? The answer is yep!

Because breathwork isn’t just the subconscious act of taking in and releasing air. It’s an intentional act that fuels the body, mind and spirit. Breathwork is the conscious act of breathing with awareness and intention, and it is a perfect complement to yoga or meditation in that it helps you build self-awareness and become more focused.

But breathwork can also be a form of therapy, a healing act we do for ourselves. It’s certainly a lot more than just taking in oxygen and releasing carbon dioxide.

Breathwork, when done correctly, can be used to benefit us mentally, emotionally, physically and spiritually.

First, when you breathe, air doesn’t just enter your nose (and or mouth) and then your lungs. It actually enters your bloodstream through your lungs. A full breath cycle engages your entire being – your nose, sinuses, throat, lungs, chest, belly, back and brain. Without having to think about it, a kind of rhythmic dance happens with every breath you inhale and exhale.

When you breathe deeply and consciously however, you activate your parasympathetic nervous system. This slows your heart rate and lowers blood pressure, a very positive physical effect. The alternative? Shallow or uncontrolled breathing is associated with our fight-or-flight instincts during traumatic situations, our blood pressure increases and we may find ourselves feeling hyper and uncontrollable.

Recent studies show that breathwork is being used effectively to help treat anxiety, PTSD and depression. But breathwork can also move us to heightened states of being, our divine selves. In fact, many people who regularly practice breathwork report achieving spiritual awakenings and deep personal insights.

Pranayama, as part of your yoga routine, not only calms and controls the breath (along with the movements) but helps you move past the blocks that actually slow your life force energy.

So, let’s breathe a little deeper and little more intentionally – and see what benefits you discover!

Summer Activities that Pair Perfectly with Yoga

You may have strayed a bit from your yoga practice as summer approaches, with your activity calendar filling with other forms of exercise. After all, the sun is shining and you are ready to get moving, sweating, stretching and sporting. We are here to encourage you to keep yoga (or bring it back!) in your daily life - not in lieu of those activities but as a compliment to them!

Yoga pairs perfectly with other sports, exercises and routines. Let’s talk about those!

First, if you jump into your weekly golf game without a deep and purposeful stretch, you increase the odds of injury. Five to fifteen minutes of yogic breathing and movement is an excellent way to prepare your body and your mind for superior golf action. Stretch those limbs, open your airways, clear your mind with a short yoga session and we bet that you’ll see improvements in your game.

Yoga improves balance, strength, and agility. It also improves your posture and clears away brain fog so that your volleyball/trail running/disc golf game is at 100%.

In fact, any competitive game or sport activity can be enhanced with yoga. As you move your body through its limits (and limiting thoughts), yoga can help you find creative ways to challenge your competitors. And when in deep competition, the breathwork that you learn through yoga will help you focus and strategize.

Yoga is also perfect for those who have already experienced an injury, including pulled muscles and sprains. It is extremely important to stretch ahead of any physical activity if you are injured, so that you improve your flexibility and reduce further risks.

Whether you are into cycling, hiking, climbing, water sports, or any summer fitness activity, yoga is the perfect partner. Not only will your activity improve with yoga prior to the game or activity, but it’s also an exceptional way to recover when you have pushed your body and mind to its brink.

Yin Yoga offers a reset – physically, mentally and spiritually – with intentional movement, calming breathwork and long, slow rests. When you come off the bike or the trail, be sure to refuel your body with water, nutritional food, and a yoga routine designed to recover.

So when planning your summer sports calendar, make sure to pencil in regular yoga. Everything is a lot more fun when yoga supports your movement and activity!

Mother's Day

Many of our clients and students at Sol Yoga Collective are mothers, and so are some of our teachers. We hope that many of you get quality time with your mothers this weekend, or your children, and we hope that all of you feel nurtured and loved.

We are sometimes asked whether pregnant women can enjoy yoga throughout their pregnancy and the answer is yes. Of course you want to talk with your doctor if you have other health conditions to consider, but there are yoga practices for all stages of pregnancy and even beyond into the post-natal experience.

BEFORE

There are yoga practices that can help some women achieve conception. One in eight couples in America experience infertility, and yoga practices that encourage conception can offer hope. Did you know that yoga strengthens the body, balances your hormones, diminishes stress and anxiety, and can even improve sperm count for men?

It is recommended that women practice the gentler forms of yoga during their pregnancy, for the most effectiveness. Puppy Pose (a cross between Downward Dog and Child’s Pose) is a safe way to gently open the hips and shoulders and increase blood flow throughout the body. Goddess Pose (a modified version of Warrior II, in which your knees are bent into a 90-degree squatting position) is also very effective at opening the hips and embracing the woman of strength that you are.

DURING

During your First Trimester (while you can still rest on your stomach), try Bow Pose (Dhanurasana) to stretch your chest and minimize stiffness.

During your Second Trimester, we suggest Butterfly Pose (or BaddhaKonasana) to stretch open those hip flexors and find your balance.

And During your Third Trimester, nothing beats Legs-Up-The-Wall or Viparita Karani, to take pressure off your feet and stretch your low back.

AFTER

Once you have delivered, yoga not only helps new moms get back in touch with their bodies, but their spiritual lives as well. Take time to breathe and stretch and feel your endorphins. And if you can’t take a break from the baby, include them in your yoga practice! Stretch their arms and legs and cradle them as you rest in gentle poses. It’s a great bonding experience, and both you and your new baby will feel rewarded.

Whether you have children of your own or choose to nurture those around you in other ways – Happy Mother’s Day to all the creators around us!

Transformation Tools

People talk about change all the time. But finding the right tools for transformation can feel daunting.

The greatest tool you can give yourself in pursuit of transformation is time: time with yourself. Time with your thoughts and ideas, your emotions and beliefs. Make an investment in the change you seek by investing in your own time and energy.

What matters most to you? How do those values align with your goals? Do they create a clear path toward achieving them?

When was the last time you sat down for just five minutes, without staring at a screen? Just sharing space with yourself alone. We’re not talking about deep hours-long meditation, just five minutes to check in with yourself each day.

And when you take those five minutes, do you include your pranayama – intentional breathwork? Breathe into the feelings and ideas that you have – how does that make you feel? Do your ideas seem more practical and tangible, do your emotions come through clearer?

If you spend a month taking five minutes daily just to be with yourself, it’s not much of a challenge to take that into a 15-minute yoga practice. But not just movement. Instead, make that 15-minute yoga session more about feeling. Stop and pause with each position, really paying attention to how you feel both physically and emotionally. Keep a journal beside you and as you complete your savasana and move back to seated position, write the thoughts that come up. It may not surprise you to learn that after this intentional practice, your thoughts will turn to solutions rather than simply reacting to what happened to you that day.

Take some time for you today. Whether it be on your mat, or simply in a peaceful place. Pay attention to how you feel, and what you imagine for yourself. Change happens when you are open.

Relaxation Training for High Blood Pressure

High blood pressure, or hypertension, is no joke. It’s a common but serious health condition which can put people at risk for heart attack or stroke, and many don’t even know they have it.

Blood pressure is the force your heart exerts against your blood vessels. In someone with high blood pressure, your heart has to pump much harder to circulate your blood. That can result in damage to the heart and to your blood vessels.

There are some genetic risk factors for hypertension, but there is also much we can do through lifestyle changes to lower our blood pressure and those health risks. You won’t be surprised to learn that yoga is a top candidate as a lifestyle choice to help lower your blood pressure.

In fact, studies show that those who regularly practice yoga see a significant reduction in their blood pressure. But you might be surprised to learn that when you combine yoga with intentional breathwork and meditation, even greater benefits can be enjoyed.

So what are some good poses for bringing down blood pressure?

Let’s start with Balasana or Child’s Pose: in this pose, you open your hips and your spine and settle deeply into a flattened position. This creates calm and deep relaxation, as well as greater flexibility. Calm is a great state of mind for anyone looking to lower their blood pressure, which can go hand-in-hand with stress.

Virasana or Hero Pose (pictured above) when coupled with extended exhale breathing: by including breathwork you reap the most benefit to your blood pressure. Just by lengthening your exhale calms your nervous system, relieving stress and bringing down your blood pressure. Start with even inhales and exhales, and then slowly begin lengthening each exhale. Try a 4-second inhale and a 6-second exhale, as long as it doesn’t create strain. Do this for up to five minutes.

And of course there is Savasana, or Corpse Pose: Savasana isn’t just the conclusion of a yoga session. It’s a mindful reset of the body’s circadian rhythms and a reminder that stillness is the perfect antidote to the chaos of our lives. We need Savasana at the end of each practice, to recalibrate the body’s physical, mental, emotional and spiritual system. For those with hypertension, it’s also an excellent way to get into the deepest relaxation outside of sleep.

Think of yoga not just as physical fitness, as stretching and poses, but as relaxation training. If you are trying to lower your blood pressure, try adding in a mindful meditation, some deep breathwork and these three poses. We bet your blood pressure will drop to a more moderate and manageable number!

Push It (Ooh, Baby Baby)

Now that you’ve got the Salt-N-Pepa song running through your head like a fun little retro ear-worm, let’s rephrase that:

Push YOU.

Do you need a little nudge this season? A bit of encouragement to get up, get moving, and take your health to the next level? At times, we all slide a bit in our motivation and movement.

Yoga is the perfect motivator because A) it rewards you in numerous ways and B) it’s all about growth, stretching, pushing the limit. There is nothing in yoga designed to make you suffer, and everything to make you stretch yourself in joyful ways.

How can yoga help you push your limits? Let’s start with the fundamentals of just doing it (yeah, another catchy slogan). Can you get on your mat every day, even for just 15 minutes? A daily yoga routine is a commitment to your physical, emotional, mental and spiritual self.

Yoga also pushes you by trying new things. Maybe you’re really comfortable with that 60-minute yin yoga practice. It feels safe and right but you know the flip side of YIN is YANG. Can you heat things up – head to a heated yoga class and eventually, take that to 90 minutes?

Additionally, yoga encourages flexibility – inner and outer. As you stretch those hip flexors, so too you open your sacral chakra, encouraging spiritual and emotional healing from past physical traumas within the body. And as you move from Warrior I to Warrior II, feel that inner warrior begin to grow more empowered.

Another way that yoga encourages you to push your limits is by making this much more than a physical fitness routine. Yoga is a holistic experience: body-mind-spirit. How do you find yourself growing as a member of your community just by being a devotee of yoga? Are you kinder, wiser, warmer, less stressed, more curious, more invested in the world around you? It’s hard to imagine anyone who does yoga daily who isn’t all those things.

Yoga also encourages you to push your limit by expanding your consciousness. You aren’t just a person living on a planet. You are a soul who is meant to engage with everything and everyone around you. Yoga encourages that, by creating connections and community - first within the body and self - and then with everyone in class around you and eventually with all that you meet in the larger world.

So if you feel stuck right now in any aspect of your life, we say PUSH IT! Get up, roll out that mat, and go spend fifteen minutes getting unstuck in the most loving, creative, compassionate and super stretchy way!

Your Best Friend

Have you ever set a goal in yoga that you couldn’t meet?

We get comfortable with self-disapproval when failing to meet our goals in life or in work. We see the ways that life’s expected pains sometime get the better of us: aging, illness, loss. When you set an expectation but fail to meet it, how do you treat yourself? And when you set that goal, was it really a personal goal or was it designed to impress or influence others?

There is a concept called maitri, which in Sanskrit loosely translates as “unconditional friendship with oneself.” Maitri is an understanding that happiness truly comes from within and is a mindful practice that we can develop to get comfortable with pain, and to stop trying to make ourselves feel good from outside sources. Maitri allows us to make friends with ourselves. It allows us to relax into who we are and helps us to deal with pain and difficulty in a more peaceful way.

When you set goals that are based on truly knowing and understanding what you need, you’ll find those goals are more realistic and attainable. It also gives you the chance to experience confusion and conflict without self-judgement. Who are you when you are challenged, not by expectations set by others but your own knowledge of yourself? Yoga and meditation gives us the chance to know ourselves at all levels, through a willingness to stay with the discomfort. We are gentle with ourselves during these hard moments, a pure example of maitri. We grow stronger and more steadfast with maitri, without giving up what we are experiencing in the moment.

Maitri allows us to recognize our own humanity, and all emotions associated with it. We accept ourselves as we are, without labeling each reaction as “good” or “bad.”

When we master maitri, we also feel more loving toward others, recognizing that they may not have learned to settle into the discomforts that life, or yoga, or anything else might bring.

In the end, maitri really means acceptance of the true self. You wouldn’t give up on a good friend when they were struggling. Making unconditional friends with yourself means seeing all of you, and not giving up or turning away even when things get messy.

Do You Have a Career or a Community?

Many people come to yoga young in life, eager to stretch into a new awareness and the potential for strength and flexibility. But many mature people also embrace yoga, finding it adds to their meaning and purpose along with strength and vitality.

At Sōl Yoga Collective, we are honored to see retirees climbing onto their mats along with folks in their 20s, 30s, 40s and even teens. We know it’s not just the asanas they come to class for – it’s the community.

Many people look to their careers for a sense of identity and purpose, learning and growing and reaching important milestones. But when you ask people in retirement what they miss the most about their former professions, it isn’t the work at all. It’s the coworkers, the community, and the social connections they long for. Once they leave their place of employment, sometimes they also lose that sense of community. We see that during yoga as well, both on and off the mat. A shared experience like a challenging yoga posture brings us together in a very real way! A warm smile from someone while we enter or exit the practice room or a brief verbal exchange in the lobby gives us a sense of belonging and a way to actively participate in something that benefits us all.

You might think that simply taking up a hobby is a worthy substitute for work but studies show that’s just not true. Knitting or hiking or collecting rare items in retirement can be pleasurable but it doesn’t replace the connection to other people – including younger people that they can both mentor and learn from.

This is a valuable lesson not only to those in retirement, but to everyone else on their own professional journey. Don’t just rack up those commendations and certificates. Build relationships that will last beyond your professional career. Look around at those you work with and ask yourself, “Who do I enjoy spending time with? Do I show my appreciation for them? Who would I like to get to know better? And am I paying enough attention to the people and less to the problems of my work life?” Because someday, after you have left the workforce, those connections you develop now might become the most valuable part of your retirement.

And needless to say, if you know a retiree who could use a little more connection, along with some joyful movement, bring them to Sōl!

Sinus Relief Through Yoga

Spring arrives soon and here in the Black Hills, we are thankful for the flora and fauna that shows up to welcome the new season! But with all these trees and plants in bloom, you might be noticing some trouble with your sinuses. Would you believe that yoga can help alleviate those symptoms?

Sinusitis is an inflammation of the nasal sinuses. When you encounter allergens in the environment such as pollen, molds and some tree saps, your sinuses become irritated and clog up. Allergic sinusitis can be alleviated through a consistent yoga practice and it’s never too late to begin!

First – did you know that you are likely to develop some allergies as you get older, as you encounter plants that are not native to where you grew up? So anyone who is a transplant to South Dakota may suddenly find themselves experiencing seasonal allergies when they never had before. From cottonwoods to pine pollen, molds and even grasses, if you suddenly find yourself dealing with environmental allergies, you are not alone – and there is help.

Good positions to help relieve sinus pressure include Sarvangasana (shoulder stand), Ardha Halasana (supported Half-Plow Pose) and Eka Pada Savarganasa (Plow Pose with one leg up, one leg down) are all excellent positions to help open up those sinuses and get relief. As you remain in the position, blood circulates into stagnant areas, to clear away blocked passageways and move breath easily.

It is recommended to avoid hot yoga when your sinuses are super inflamed, so that they don’t become more irritated.

Once you have opened up the passageways and your sinusitis is over, you can also maintain a regular practice of headstands and inversions, to keep your respiratory system strong and healthy.

Most importantly, regular yoga supports the body’s immune system so that when you do develop sinusitis, it doesn’t lead to infections.

Other ways to support your immune system and sinuses include herbal tea with local (very important!) honey in the spring. Local honey, made by bees sampling those very same plants in our region, give you the much needed antidote to many environmental allergens. Deep breathing exercises (during yoga, meditation or anytime) also help strengthen your respiratory system.

And neti pots are also a great way to clean out your sinuses. Use a neti or a plastic squeeze bottle full of salt water (you can also purchase pre-measured saline packets). A neti pot is highly effective at flushing out the sinuses, relieving pressure, and preventing infection.

Want more positions to support your health? Ask your yoga instructors during your next class at Sōl!

Midnight Meditation

Many people experience bouts of insomnia and they can certainly be challenging. Do I get out of bed and clean the house? Does counting sheep really work (not really)?

You might even have considered getting up during a sleepless night to do yoga. Do I want to get out of bed, find my mat, just so that I can still my mind?

But yoga is so much more than movement. It’s a mindful practice. It’s breathwork. It’s movement, but it’s also meditational. Did you know that you can actually experience yoga in just one position? You don’t have to move, as long as you fully commit to one pose and the breathwork and mindfulness to sustain it.

That pose is corpse pose, or savasana. By lying on your back, feet hip-width apart and open, your arms at your side, palms up, you can be in savasana without needing to move into that pose or out of it. And yet, while you are in it, you can be meditating.

Meditating is a way to pray. Of listening to the universe, finding the answers you seek without asking questions.

Meditating is also a way to focus, to find clarity.

Meditating is an excellent way to calm your thoughts. Thoughts will come, but the deeper into meditation you get, the less you’ll care about those thoughts. Go deeper still, and you’re almost dreaming.

Once in position upon your bed, start by noticing your breath. Simply listen. Don’t try to control it. If your breath feels constricted, open your throat a little more. Spend a couple minutes just feeling your breath – feel your lungs, your throat, your nostrils, feel the breath as it leaves your body and as you expand to fill your lungs again.

Then notice the body. Start at the crown of your head. If you have a fan on in your room, feel the air move gently through your hair. Feel your eyes sink further into their sockets, and feel your ears relax back. Move slowly through the body, feeling each space – your neck, chest, belly, hips, thighs, legs, feet, arms and fingers. As you move from your upper body to your lower body, notice your spine sinking deeper into the bed.

As you focus on your feet, create an intention. It can be as simple as “I’d like to sleep peacefully.” Create your intention and feel that intention move back up through the body, as though your feet, legs, hips and belly were partnering with that intention.

When thoughts come that distract you from your intention, smile and let them float by you.

And as the intention move back up into your upper body, notice how very heavy you feel upon the bed. This meditation might take two or three minutes, or it might take as much as fifteen, but rest assured that by the time you have moved back up to your chest, you’ll notice your breathing is much deeper than when you began. And by the time the intention comes back to your crown, you are probably halfway to sleep – or already there!

May you have peaceful, happy dreams.

Malasana: Hip Opener

It may not be one of the best-known yoga positions, but we promise that Malasana, also known as Garland Pose, is excellent at strengthening the hips and building balance!

What is Malasana? Well, it’s basically squats. You start in a standing pose with hands at your heart center. Find your balance and slowly drop until your butt is hovering just above the floor and your knees are up at the chest.

Malasana grounds you, while stretching your pelvis and strengthening your spine. But it’s also really beneficial to your waist, your thighs, your calves and shins, your knees and your feet. We spend a lot of time on our feet during the day – but how often you do pay attention to them during your yoga practice?

Like many yoga poses, Malasana can be done with props. If you are unable to squat all the way to the floor, you can bolster yourself with a pillow or blocks. You can also support yourself as you drop, and as you rise back again, using a hand against the wall, the edge of a counter top or chair.

The name Malasana begins with the word MALA, representative of the 108-bead string that is used during meditation and chanting. Mala is the cycle of life and the Universe, creation, and reflects the support of the Earth in our daily lives.

Malasana is a great pose to incorporate into any yoga practice because it not only strengthens all those parts of the body named above, but it also creates space in spinal column and lumbar spine. And it releases energy that may be stuck around the hips, legs, and low back.

And as an added benefit, Malasana also aids in digestion, helping things move freely! So the next time someone suggests squats, breathe deeply, and drop with a smile.

Yoga is Love

Agapé is the love for all of mankind. You should definitely be including yourself in that group! What are the ways that you express love for yourself? Is yoga on that list?

Why is Yoga love? Because it is the very expression of agapé.

To practice yoga is to accept the divinity of body / mind / spirit. The union of movement, breathwork, meditation and self-care. But we do so not just to elevate our own individual selves, but to be a cell in a larger body, all working toward that divinity and union.

Yoga is a communion, one that we share with millions of people on the planet and – by extension – with every person we share this world with. After all, healthier yogis infect those around them with the joy of their yoga experiences. We infuse the planet with stronger and healthier breath, with stronger arms and legs and spines, with a sense of peace within our being and a greater commitment to be part of the human experience.

The human experience is not a solo venture. We share our journey and our mission with every person we meet. The barista at our favorite café. The bus driver who started out having a bad day. Our spouses and partners and friends. The busy grandma in front of us at the market. The teacher we place our children in their care. And the ripple effect goes on, far beyond those we actually make eye contact with. How can our personal yoga practice create a ribbon of love that wraps around the world?

It starts with the smallest step. To get onto your mat each day or as often as you can. But to do so with a purpose: “Today, I practice yoga to feel and express love. Have you ever thought those words as you began your movements? What do you think would change if you tried that for the next fourteen days?

Yoga is love and love goes far beyond the 15, 30, 60 or 90 minutes you’ll spend on your mat. And if you do it with a truly open heart, that ribbon you sent out around the world finds it way right back to you again.

Let’s Photosynthesize!

You know how important it is to get Vitamin D, especially in the Black Hills during wintertime. Vitamin D is crucial to strong bones, and to combating the effects of SAD (seasonal affective disorder). But there’s another Vitamin that you need plenty of – Vitamin C!

Vitamin C is a rich and powerful antioxidant, which can be incorporated internally and externally for optimum benefit. Vitamin C protects your skin from environmental damage, prevents the signs of early aging, and boosts collagen.

It also acts as a photosynthesizer, opening the skin to more of the positive benefits of the sun. During winter, when sunlight is limited, that’s especially important.

Vitamin C also reduces free radicals which can damage not only your skin, but your DNA. Here are some of the ways that you can get your daily intake of Vitamin C:

Sunlight. Yes, you also have to protect yourself from the sun but 15 minutes of direct sunlight daily is uber important. PS you can still get some of those benefits when it’s cloudy but take advantage of every day with direct sunlight. Go outside. Take the dog for a walk, or just sit outside and chat with a neighbor.

Topically: many cosmetic products feature the benefits of Vitamin C. Our suggestion: try a serum under your moisturizer. It will help your skin fight the effects of pollution and other environmental toxins.

In Your Diet: so many foods are rich in Vitamin C. They also help boost collagen production in the body. Oranges, and strawberry both have high concentrations of Vitamin C but so do red peppers, broccoli, brussels sprouts and kale.

Blend oranges, strawberries, kale along with your favorite milk and half a frozen banana for a crazy delicious shake!

So while you’re upping your dosage of Vitamin D during the winter, don’t forget about Vitamin C. These two will help lift you out of the winter doldrums and reap all the benefits of sunlight. Make it a twofer with a 15-minute yoga routine in the morning, in natural sunlight. Wake up the body and Sōl!

You Can’t Scare Yourself Into Change

Okay, show of hands: how many of you have already broken your New Year’s Resolutions?

Were your 2023 goals to quit smoking, to eat healthier, to make more time for your kids or your aging parents or your own social life? Did you hope this was the year you’d finally quit that unhealthy relationship or look for a better job or start saving money? Did you give yourself all the good reasons for change – the statistics and values and reminders – and still give up after just a couple weeks?

Well, don’t feel too bad about quitting. Change is a LOT harder than any of us realized.

If you were told tomorrow that your life depended on making a big change, do you know how many would embrace that change? Ten percent. Yep, only one in ten people would actually get rid of the unhealthy habits threatening their life. Even the risk of severe health crises isn’t enough to get people to make sweeping changes to their lives. This debunks the idea that crisis is a powerful motivator for change.

So, you think – change starts small. Also wrong! Those who try to change their dietary habits in baby steps, for instance, fail as often as those who make the big modifications.

But don’t throw your hands in the air. Change can happen, and it’s not a matter of willpower. It’s a matter of emotion.

Joy, it turns out, is way more powerful a motivator than fear. In fact, it is through emotion that we can actually make the big sweeping changes that are necessary.

What’s the secret sauce? It’s community. Change is a matter of emotion connected to accountability.

Let’s look back at those 2023 resolutions. Rather than trying to trick yourself into change by focusing on the statistical information, instead shift into the emotional perspective.

“I want to be healthier so that I can enjoy activities with friends and reconnect with those who make me feel alive.”

“I want to pursue a new career because I really want to make a difference, and to feel fulfilled with how I spend my days.”

“I’m going to save $100 a week for the next quarter so I can book that cruise with my mom. As she gets older, I want to share memories and new experiences that I’ll be talking about forever.”

Once you have a WHY that’s more joyful and less fearful, then you have to create accountability. Tribes exist to support one another and to offer strength when we feel powerless on our own. We need to belong to something bigger than ourselves! We need to have a powerful, heart-felt why in everything we do.

If your 2023 goals included making it to yoga no less than once a week, enlist a buddy. Need one? Your instructor and community here at Sōl Yoga Collective are here for you. After all, you are our emotional connection to what we do and why we do it. And you never know when you might be the change that someone else needs at that moment. See you in the practice room.

What Does Personal Space Mean To You?

Just a few months ago, we blogged here about creating a serenity space in your home.

But space has a greater meaning than simply the rooms that surround us.

Space can refer to our mental space, or thoughts.

Space can, of course, refer to outer space – the sun and stars and planets far beyond us.

And space can also refer to our bodies and the ways that we inhabit them.

What does personal space mean to you?

For many yoga practitioners, personal space is a frame of mind. We reach that space after perhaps 30 minutes or an hour of yoga movement and breathwork, in which we feel clear and clean and deeply connected to our physical and spiritual selves.

Personal space is also the claiming of our bodies and the air in which we breathe. That extends beyond just a foot around our bodies, to the ways that we inhabit the world and give back to those who share the world with us.

How do you honor the space around you and within you, so that you feel safe, nourished, free? And how can a yoga practice expand the experience of personal space for you?

We invite you to begin exploring yoga every day. Just a little! Five minutes can have a radical impact on you, in all ways. You may not be able to carve out an hour, especially when you are first beginning, but even a few short minutes is a good start.

Do a small session every day, and after a week or two, start expanding it to twenty minutes, thirty, forty-five, eventually an hour when you can. When you honor an intention, you create a ritual, and when you create rituals, you elevate your intentions.

If personal space is meaningful to you, create it with your intentions and your practice.

Other ways to honor the personal space within you is through meditation, prayer, silence, bathing, sunlight (Vitamin D is particularly important this season), good food, great music, restful sleep and naps, and by sharing your space with those who honor your intentions and the journey you are on.

We’d love to hear what personal space means to you, and how you honor it.

2023 Resolutions

Another New Year is upon us and the opportunity to grow, to stretch and to realize our fullest selves. Yoga is more than physical fitness. It is based on ancient practices that are really about the refinement of the self as a spiritual being.

Part of this refinement involves the chakra system, the energetic centers of the body. In fact, you can use the chakra system to actually develop your yearly resolutions!

There are seven chakras, and 365 days of the year, so one chakra for roughly every 52 days.

Muladhara (Root Chakra) runs from the top of your thighs down to your toes. It ‘roots’ you into this world and January 1 - February 21st is an excellent time to bring your body in alignment with the earth. It may be cold outside but spend time in nature. A great yoga position during Muladhara time is Cat/Cow because your hands and knees are touching the ground beneath you!

Svadisthana (Sacral Chakra) sits at your hips/pelvis. It is where early childhood experiences lie, and sometimes past traumas. From February 22 - April 14, realign your sacral chakra through spiritual baths, by connecting with your ancestors and by cultivating your personal space. Try Utkata Konasana (Goddess pose), to bring awareness and nurturing back to your body.

Manipura (Solar Plexus Chakra) is centered at your naval and is your power center. April 15 - June 5 is a great time to tap into your strengths and ambitions. We suggest Warrior Pose, to enforce all the strengths within you and get plenty of sunlight (solar, get it?) during this time.

Anahata (Heart Chakra) is where our dreams and deepest passions connect. June 7 - July 27, dive into creative projects, and spend time with loved ones. Practice healing and forgiveness, for yourself and others. Enjoy Camel Pose (Ustrasana) to open the lungs and heart, and your full loving capacity.

Visuddha (Throat Chakra) is your communication center. From July 28 - September 17, get LOUD! Sing, shout, yodel, whatever it takes to express yourself. Remember: half of communicating is listening, so find someone lively to debate, or visit someone who tells great stories. For your yoga practice, try a supported shoulderstand or upward dog. Imagine the glowing color of bright blue at your throat. This is also a great focus for anyone dealing with thyroid issues. Visuddha season occurs at the start of the school year – an important time for students, teachers and administrators to express themselves!

Ajna (Third Eye) is our awareness, consciousness and dreams. September 18 - November 8, get plenty of rest and keep a dream journal. A reminder that your thoughts and experiences are felt by others. Enjoy legs-up-the-wall pose – with feet in the air, maybe your wildest dreams are possible.

Sahasrara (Crown Chakra) represents your highest and most divine self. It’s where you connect your spirit with the sacred universe. November 9 - December 30, make this not just a festive holiday season but a deeply spiritual one. Padmasana (Lotus Pose) and Savasana (resting pose) are excellent ways to reengage your spiritual core, being present to the fullness of your life.

Consider taking some time to engage in these practices or do further research. Does this align? Share your experience when we see you in the studio. Here’s to a year filled with continued connection, transformation, peace and love!