December 12, 2022

How Yoga Changes Your Brain

Yoga has a long and often difficult path to follow back through history, most likely because it spread orally between communities. It is difficult to put an estimate on how old yoga actually is, but what we do know is that it can be traced back to a small Indian civilization known as the Indus-Sarasvati over 5,000 years ago, with some researchers believe it can actually be traced back 10,000 years.

These mentions of Yoga in a slightly more refined form can be found in the Rigveda, one of the earliest known examples of Vedic Sanskrit, the ancient language of Indo-European civilization. These documents are dated between 1500 and 1900 BCE, and form one of four sacred Hindu texts.

Any practice that has been refined over the course of several thousand years is obviously going to be something that should not be ignored, and we know that yoga is a great way to warm the body, and relax the muscles; but what are the actual benefits of yoga on the mind?

Help Take the Edge Off

There are far too many stresses in modern-day life, and each one seems to come with its own set of worries.

That is why it is more important than ever to have a routine that you can rely upon to ease you into a more relaxed state, and Yoga is one of the key methods of stress reduction used by an estimated 300 million people worldwide.

Grounding yourself and using the science behind proper technique allows your body to open and your muscles to relax.

Practicing Yoga can actually help to improve your mood and emotional regulation as it actively reduces the stress hormone cortisol produced by your body.

We all know that stress and anxiety, induced by cortisol, can be the top of the slippery slope to mental illness, so it is important to keep this part of your system in check.

So, yoga can relax you and help you move on from the stresses that build during the day, but can it actually have positive effects on your brain?

Increased Mindfulness

Mindfulness is a crucial part of Yoga and has a direct impact on how the brain functions on a day-to-day basis.

Being mindful is not clearing your head and entering a meditative state as many believe it to be.

Mindfulness is actually about creating a space where we can become more aware of our own bodies and our present surroundings.

It is about increasing your attention levels, allowing you to live in the present, and stopping your brain from following distractions. Mindfulness therapy allows you to connect with your body and make real-time human connections.

It can also be used as a treatment for things like stress, anxiety, addictions, and much more, and yoga is one of the key ways in which we can learn this technique.

The Growing Evidence for Yoga’s Positive Impact

Since the year 2000, there has been an exponential increase in the publication of papers relating directly to Yoga and its effects.

The focus more recently has switched to being able to care for the body and the mind simultaneously, rather than just focusing on the physical element- and this is something that more and more people are looking for in their lives.

Now, with the ability to measure the real-time effects that yoga has on the brain using MRI scanners and Positron Emission Tomography (PET), we can physically see the effects that yoga has on areas of the brain like the prefrontal cortex, the hippocampus, and the amygdala. We even know that it can improve the channels and pathways within your brain!

Yoga’s Healing Effects

Many people assume that yoga is just another form of exercise, and this could not be further from the truth. Thanks to modern techniques, we can actually see the way a yogi’s brain reacts over time.

Yoga can actually increase the grey matter density of your brain- but what does that mean?

Let’s get technical for a moment.

Grey Matter Density

Our brains are made up of two types of matter; grey and white. A human brain is made up of about a 60/40 ratio in the favour of white matter.

The grey matter in your brain consists of brain cells and neurons- or the things that make up the majority of your brain function, like your learning skills, sensory abilities, memory formation, muscle connections, and self-awareness.

The white matter forms the connections that link all the different centers of your brain, allowing for thought processing, coordination, and signal reception.

How Does This Help Me?

Research shows us that yoga increases the grey matter in your hippocampus and frontal sections of your brain, associated with intelligence, allowing them to perform more efficiently.

Similarly, it can increase the level of grey matter in your hippocampus and prefrontal cortex, aiding with decision-making, emotional regulation, and overall focus.

How Does Yoga Fit In?

Yoga focuses on three main areas of improvement; your physical, mental, and spiritual well-being. Thanks to Yoga’s grey matter-increasing nature, the folds in your brain folds can actually increase in number!

This literally means your brain is increasing the number of cells and physical matter that it uses to function, making you smarter, more efficient, and more in control of your own body. Pretty incredible.

Yoga Euphoria

We are only on the doorstep in terms of what we know about the benefits of yoga. We have only uncovered the tip of the iceberg, and already we know that yoga increases your mental health, your physical brain activity, and your overall strength.

The euphoria that people experience when practicing yoga can, as we know, help reduce stress hormones, counter anxiety, and just make you feel good all around- no wonder a huge portion of the world’s population practices yoga on a daily basis.

Practice Makes Perfect

So, as if you needed any more reasons to begin practicing yoga, you’re now fully up to date with just how good yoga can actually be for you.

Yoga is commonly thought of as an exercise routine or another form of staying active with a series of poses that benefits your physical health. Well, now we know that the benefits of yoga are far-reaching throughout the body; and through mindfulness, breathing, posture, and strength, we can actually change the makeup of our brains.

You can process thoughts and emotions in a better way, deal with your body’s weaknesses, and live a happier healthy life with Yoga.

By Sophie Bishop

Sophie Bishop is a medical journalist. Sophie aims to spread awareness through her writing around issues to do with healthcare, wellbeing and sustainability and is looking to connect with an engaged audience.

Find Sophie on her social media accounts:
Twitter: @SophBishJourno
LinkedIn: /sophie-bishop/

Photo by Anupam Mahapatra on Unsplash

October 26, 2020

Let’s Talk About Intersectionality + Wellness: Moving from Allyship to Sustainable Activism

“Beloved community is formed not by the eradication of difference but by its affirmation, by each of us claiming the identities and cultural legacies that shape who we are and how we live in the world.” – bell hooks

If systemic oppression is intersectional then wellness should be too. Meet Melanie Klein @melmelklein Co-Founder of the Yoga and Body Image Coalition @ybicoalition and Anusha Wijeyakumar @shantiwithin Co-Creator of Womxn of Color + Wellness @wocandwellness who will be taking you through a series devoted to how we can apply an intersectional lens to our understanding and experience of the world and, more importantly, move into sacred and conscious action.

The true change happens when we move beyond empty allyship to sustainable activism.

Through this blog and chat series, we intend to hold space for this deep work with compassion, support and a commitment to community solidarity and uplift. Our aim is to create a thoughtful, nuanced and well – rounded series that will offer insight, guidance and tools to mindfully and effectively navigate the inner and outer work.

Consider this a kind of community re- education, a journey of self-discovery and community building.

We invite you to join us on this journey to transform your yoga practice from the inside out….and compel you into meaningful, authentic and sustainable action. We are certainly not claiming to have all of the answers but want to share our own personal perspectives, expertise and accumulated knowledge that we hope can start to ignite wider conversation around these important issues.

Our goal is to build an inclusive community for dialogue, introspection and direct action. Together we can make a difference and focus on sustainable ways to create change on and off our mats, change that happens within our own hearts and minds as well as the collective.

Open your heart and listen with discernment, deeply deeply listen.

Breathe and pause when you’re pushed out of your comfort zone.

Reflect before you challenge (or discount) the information presented or question anyone else’s experiences or comments.

Check in with your intention to share before posting your comments, stories and experiences.

Recognize the humanity and value in everyone.

Continue to cultivate mindfulness on and off the mat or cushion.

Allow your practice and this conversation to grow your heart and move you into action.

Show up and do the work. Over and over. Over and over again.

Real inclusivity and movement building means willingness to have difficult conversations and hold each other in a space of vulnerability, tolerance and kindness.

Are you ready?

Meet the authors: Anusha Wijeyakumar and Melanie Klein

Anusha Wijeyakumar is the daughter of Sri Lankan immigrant parents. Being raised in the philosophy of Sanatana Dharma and a lifelong student of Hinduism and Buddhism, she has a vast knowledge in both. Anusha is also knowledgeable in the areas of meditation, pranayama, mantra, and the philosophy associated with yoga. Anusha is very passionate about honouring the roots of yoga and educating people on the importance of decolonizing these practices. Anusha is a sought after motivational speaker around the world on the science of mindfulness and meditation. Anusha is also the Wellness Consultant for Hoag Hospital in Orange County, CA where she is actively engaged on championing mindfulness and meditation practices for maternal mental health programs, early risk assessment for breast & ovarian cancer prevention programs and breast cancer survivorship programs. Anusha is one of the first people to create a meditation program to be used in clinical research at Hoag Hospital. Anusha has over 15 years of international senior management experience working for Fortune 50, 100, and 500 global corporations, charitable organizations & private companies in three continents. Womxn’s health and social justice is at the heart of all that Anusha is involved with. Anusha is on the Board of Directors for the non-profit MOMS Orange County and is very engaged in working with inner city communities to bring the power of yoga for a healthy mind, body and spirit into these localities to nurture and empower change from within. Anusha recently co-founded the movement Womxn of Color + Wellness @wocandwellness which is focused on decolonizing wellness and making yoga and wellness more equitable, accessible, diverse and inclusive. Anusha’s first book Meditation With Intention: Quick & Easy Ways to Create Lasting Peace will be released in January 2021 by Llewellyn Worldwide.

Melanie Klein, M.A., is an empowerment coach, thought leader and influencer in the areas of body confidence, authentic empowerment, and visibility. She is also a successful writer, speaker, and professor of Sociology and Women’s Studies. Her areas of interest and specialty include media literacy education, body image, and the intersectional analysis of systems of power and privilege. She is the co-editor of Yoga and Body Image: 25 Personal Stories About Beauty, Bravery + Loving Your Body (Llewellyn, 2014) with Anna Guest-Jelley, a contributor in 21st Century Yoga: Culture, Politics and Practice (Horton & Harvey, 2012), is featured in Conversations with Modern Yogis (Shroff, 2014), a featured writer in Llewellyn’s Complete Book of Mindful Living (Llewellyn, 2016), co-editor of Yoga, the Body and Embodied Social Change: An Intersectional Feminist Analysis with Dr. Beth Berila and Dr. Chelsea Jackson Roberts (Rowman and Littlefield, 2016) as well as the editor of the new anthology, Yoga Rising: 30 Empowering Stories from Yoga Renegades for Every Body. She co-founded the Yoga and Body Image Coalition in 2014 and is the co-founder of The Joy Revolution. She has been practicing yoga and meditation since 1996 and currently lives in Santa Monica, CA.

Connect: melaniecklein.com, ybicoalition.com, yogaandbodyimage.org, yogarisingbook.com

NOTE: This post is part of a collaborative media series organized and curated by Omstars in collaboration with the Yoga & Body Image Coalition and WOC + Wellness intended as an honest, thoughtful and holistic exploration of intersectionality, wellness and sustainable action with the intention of creating sustainable social change.

Blog Header Photo by Anna Shvets from Pexels

September 18, 2020

How Injury Brought Me Closer to the Purpose of Yoga

I attribute yoga taking over my life to the moment I started practicing Ashtanga yoga mysore style at Miami Life Center. It affected everything, not just the 90 minutes in class. I fell hard (still falling) for this practice and mysore style was a gateway to a whole new world. That is, until about 4 months into my new found high. I fell off my bike. Nothing too serious, but enough for me to determine I couldn’t practice yoga until I was fully healed. I fell on my right arm and hurt my elbow so it was difficult to put weight on it, like in downward facing dog. I thought if I can’t downward dog I have no business walking into a mysore room.

I took about 3 months off, more than I probably needed to. Losing the momentum of practicing 3 times a week made it really hard for me to get back to the mat. I’ve come across students with similar experiences. Getting back on the mat after stepping away for the first time is sometimes harder than coming to the mat in the first place. You would think the opposite, especially after experiencing the life shifting results from a regular practice, that you’d come running back.

If you want to know the benefits of practicing yoga, stop practicing. I’m pretty sure I got that one from David Swenson. But its so true! It points to the slow subtle shifts that yoga creates on a deep level, which then slowly work their way to the surface. You won’t notice how much has changed from one day to the next, but if all of a sudden you stop practicing and those yoga benefits stop making an appearance in your life, the sharp contrast in how you feel and show up in the world will tell you. Yoga works in quiet sometimes mysterious ways.

When I was off the mat those months, I felt the tamas, apathy and heaviness coming back into my body and mind. I was more emotional, getting lost in sadness and doubt (my go to’s). The crazy part was that before yoga I never thought of these things as the lack of yoga, but as my nature, a part of who I was and never considered living without them. It was a big shift for me. I now saw those physical, mental and emotional states as changeable by a yoga practice.

My practice had become a space for me to tune in, which I soon realized allowed me to show up as a better and more present person for the rest of my day. I didn’t realize at the time that I didn’t need to do a downward facing dog in order to have that. But the mysore room and the teacher provided me with a clearly defined space and time to tune in. And most importantly a method and path to support me through that process. I didn’t know how to move through this process alone, much less that I was so eagerly searching for a path most of my life. When I found this path, I sank into it without fully realizing that I had finally found what I was searching for. Having a teacher, a class holding me accountable, expecting me to show up for that space was really important for me at the beginning. Which makes this less about blaming myself for stepping away when I was hurt, and more about understanding and compassion for my journey as a beginner.

When I got back into the mysore room 3 months after I fell off my bike, I felt like I had taken 2 steps back. Starting up again took so much effort, so much tapas and fire to burn through the stagnation that had taken over. It was an important part of my journey, going through that physical, mental and emotional effort and discomfort. Once I got through it, the daily ritual of this practice and tuning in was further ingrained in me. Since then I’ve had unbroken regular practice, nowadays 6 days a week for asana.

Fast forward 4 years and I run into a shoulder injury. There was pain when I lifted my arms over my head. I couldn’t do the first movement in Ashtanga yoga! Which of course brought on all the reactions – sadness, frustration, doubt whether I would even practice yoga again. But this time I knew better. I wasn’t going to stop coming to the mat. My practice needed to drastically change from intermediate and part of third series, to heavily modified standing postures. I went from practicing asana for 90 minutes to 20. At this point I realized those 90 minutes were really useful as it took me some time of being on the mat to drop down to the undercurrent. So I looked for other tools to keep me on the mat each day a bit longer than 20 minutes.

I found pranayama (the practice of controlling the breath) through one of my teachers, Mark Linksman. It become my main practice while my shoulder was healing. It was such a beautiful time for me as a yoga practitioner. I continued healing the body through minimal movement, not allowing stagnation to take over and I opened up to a new pathway into the practice of yoga, into focusing inwards. Pranayama is incorporated in the Ashtanga system, but to practice it on its own gave me a closer look into the self-transformational power of the breath. I explored more precise ways of working with it that could be translated to deepen an asana practice.

It’s so interesting to notice how as I spend more time on the mat, my ideas about what I think is right or wrong changes. The context of my practice changes because my perspective gets a bit broader. It’s as if I can look in from a further stance and get a more complete view of Ashtanga Yoga, or yoga in general for that matter. I imagine it’ll be like this for the long haul of this path – I’ll keep taking another step back, and keep seeing pieces I was blind to before because they weren’t yet in my view.

This time, as soon as my shoulder healed I was there, present and ready to slowly move back into a longer asana practice. This time without the heaviness I had the first time coming back from an injury. I had maintained a practice so I never really left. Creating a practice with a different form allowed me to better understand through firsthand experience the purpose of yoga, regardless of the tools used. It wasn’t to perfectly execute a shape with our bodies but to create a space to observe ourselves, to sit in awareness. Lucky for us we’ve been given more than one way of doing this, teachings that have been passed down through many generations, through lineage.

I was also given an opportunity to witness the healing potential of the primary series of Ashtanga yoga. Moving slowly through heavily modified standing postures and then into primary series little by little facilitated my healing process, coupled with some physical therapy exercises. I wasn’t doing the traditional full expression of primary series, but to me is was complete and perfect. I had the opportunity to revisit the foundations and refine basic technique. It’s since then become a big focus in my practice – continuously going back to the basics. While I was healing it helped me establish movement patterns that more efficiently built strength and flexibility while doing a very beginner practice. Mentally, I learned to tap into a beginner’s mind, looking at something for the hundredth time with a unbiased perspective. As I moved back into a more advanced practice, my body felt good and strong because of the time I spent more intimately understanding basic movements.

I often see students get caught up in the external conditions set for the sequence, holding on to them as truth, thinking if it weren’t followed perfectly it meant they weren’t practicing Ashtanga yoga. The context of Ashtanga yoga is much broader than the postures – another lesson I picked up from these experiences with injury. The postures are there as tools for a more holistic and spiritual purpose. They bring us into our bodies, something tangible to feel what’s present. They give us a single point to focus on, and they give us a mirror to observe ourselves by. And yes the conditions set to execute an asana are important, such as place your hand here, breath in here, but they can be accommodated to work with a student’s situation, like a physical limitation for example, and still maintain the intention of yoga.

We can expand the context of yoga by modifying a posture, incorporating seated breathing or seated meditation, staying in one posture for 10 minutes, the list goes on. There are different doorways into yoga and therefore the pathways along the way may look different, in the same way that my personal journey through this practice will look different than yours.

I had two different experiences with injury and came out with my own lessons and conclusions, which I get to share with you here. Not to tell you what to do but to let you know that there are different paths within this path and it’s important to find your own way. I’ve used the experiences and knowledge of others to help inform what and how I choose to explore. To then evaluate and integrate the lessons learned from my own personal experience. The result is as many expressions of yoga as there are humans, and that’s a beautiful thing.

By Monica Arellano

Practice LIVE on Omstars with Monica Arellano

Monica Arellano is a Level 2 Authorized teacher in the Ashtanga Yoga Method; a formal blessing received by her teacher R. Sharath Jois in Mysore, India. She first connected to the practice of yoga in 2010, looking for a more peaceful way of being. When she found her way to Miami Life Center in 2014 she began a regular Ashtanga Yoga practice and soon after completed a 2 year apprenticeship program under Tim Feldmann. Today she continues to practice, teach and travel regularly to Mysore, India to learn yoga directly from the source. Monica’s teachings are informed by the knowledge carried on from her teachers and the first-hand experience from her daily asana and meditation practice. Her classes emphasize the breath, alignment, and methods of concentration; in hopes of exploring the deeper experience of asana and the resulting expression in each student’s unique and mind. In this space, she believes we can deconstruct unhealthy patterns, facilitate healing on many levels, and find our way back to the most honest version of ourselves.

This blog was originally posted on monicarellano.com

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May 20, 2020

The Transformative Power of Yoga

Yoga transformed my life and my relationship with my body. Before yoga, I thought the only way to feel good in my body was through intense physical exercise. Finding yoga taught me that stillness offers a deeper connection. The mind-body connection of yoga transformed my life. But this wasn’t always the case.

When I was a child, my body was my instrument. I was an athlete, lifeguard, cheerleader, drill team dancer/choreographer, and avid skateboard enthusiast. I thrived on being physically active. It fed my sense of self. In fact, my physical agility drove my dream of wanting to become a dancer/choreographer on Broadway.

Everything changed when I was 19 years old. I survived a devastating car accident, where I was diagnosed with a spinal cord injury and told I wouldn’t walk again. The news shattered my confidence and complicated my relationship with my body. It felt like I had two lives: life before and after the accident. After a year and half of intense physical therapy, and a miracle, I was able to walk again with the aid of below the knee plastic braces but my journey to self returned in bits and pieces.

I felt broken after the accident. I disconnected from my body and developed a fear of visibility. I didn’t want to be seen as disabled because I didn’t want others to limit my options. I brushed away help and ignored my physical limitations. The result: I lived in a deep sense of shame for being injured and didn’t know how to reclaim my life.

On the outside, it looked like I recovered. I returned to college and slowly began sharing parts of my journey with a select few. But the truth was, I was fragile and wounded. I felt insecure when people stared at my limp. Sometimes I body shamed myself and clung to old mindsets that kept my world small. I kept hearing doctor advice in my head that warned that too much activity could erase progress. I now know that doctors were trying to protect me but, in reality, it instilled fear.

First seismic shift in changing this mindset occurred a few years after the accident. I enrolled in my college’s Study French Abroad Summer Program in Strasbourg, Germany. Many thought I wasn’t up the challenge.

“How will you manage on your own?” friends and family cautioned. “Europe isn’t accessible – what if you need help?”

I admit I was scared but I trusted my inner voice. Therefore, I ignored concerns, quieted naysayers, and after asking my Dad for a small loan, my plans proceeded.

Everything was on track until I met my study abroad professor. Initially, our phone conversation brought hope but my enthusiasm waned after meeting face-to-face.

I noticed her expression as I walked in. Her eyes fixated on my limp. When, she realized I had caught her gawking, she quickly looked away to avoid eye contact. Even though this interaction was only a few seconds, it trigged rage. Somewhere in my being I wanted to confront her – and stand in my power – I wanted to speak truth to the moment and share hurt feelings. Instead, I shrunk down and squelched my voice to avoid embarrassment.

Before the trip, many warned that French people hated Americans – but that wasn’t my experience. I bumbled French conversations with waiters and strangers – but never felt judged. I loved walking the streets of Strasbourg alone. Everywhere I went, I received hugs and smiles. I felt accepted for the first time. It boosted my confidence.

My bubble burst a few weeks later when my professor suggested I separate from the group and take a car ride instead of participating in a group walk through Strasbourg.

“We’re on a strict schedule and we don’t have time to wait for you to walk the distance,” my professor said in front of everyone.

“I know my stride is slow but I’m completely capable,” I protested, arguing for inclusion.

As our conversation grew, I eventually gave in to keep peace. But the opportunity to be real passed. I felt shame for being different but didn’t share because I wanted to belong. Staying silent seemed easier. This encounter taught me a piece of what I needed to embrace. Even though my professor didn’t see me or understand how her actions affected me, it didn’t help that I kept my pain to myself. I’ve learned that I need to speak up to be heard. Stepping into vulnerability is now my super power.

It’s funny how life begs us to speak truth in moments of confusion. Looking back, I wasn’t ready to face who I was or stand in my own power. Keeping silent was self protection. I was in denial. When I found yoga, I found renewal. Reconnecting mind and body made me feel like a pioneer. For me, doing yoga feeds my entire vessel: mind, body, and spirit. It instills a deep sense of calm in place of fear. It allows me to embrace vulnerability and everything in between. Before yoga, I let doctors dictate how I lived and felt in my body. Discovering yoga led to embracing all parts of myself. Once I truly accepted my body in present and past forms, my world opened.

As an adaptive chair yoga teacher and mindfulness coach, I now teach others how to embrace their whole body and accept themselves in any form. Even though we’re all on different paths, my journey to yoga revealed self-acceptance, hope, and purpose. I’m grateful for life experience that uncovered this truth. Yoga taught me that being vulnerable is worth the risk. And the truth is, yoga is not for a select group or the able bodied few. Yoga is for everyone, no matter size, shape, or physical challenge.

By Mary Higgs

Mary Higgs, MA, is a respected writer, online educator, speaker, mindfulness coach, and disability advocate. Developing a passion for mindfulness and becoming an Adaptive and Accessible Yoga Teacher transformed Mary’s life in unexpected ways. She loves sharing her message that transformation comes from within. She has published pieces in Yoga International, Devata Active, Yoga and Body Image Coalition, and Mind Body Solutions All-Humanity Newsletter. As a RYT, OYI, and certified Yoga for All and Accessible Yoga Teacher, Mary teaches people to explore and trust their inner wisdom, so they can live more authentically. Visit her online at YogiAble.com.

NOTE: This post is part of a collaborative media series organized and curated by Omstars and the Yoga & Body Image Coalition intended as a deep dive into yoga & body image.

Photo by Pixabay from Pexels

March 31, 2020

Yoga Pose Tips: Virabhadrasana III – Warrior Three

Do what feels best in your body. Modify as needed
to make this practice your own.

Warrior Three Pose Tips

Square the hips toward the earth
Soften the shoulders away from the ears
Lengthen the arms forward or out like airplane arms
Ground down through the standing foot
It’s always okay to have the lifted leg just an inch off the mat to practice with the balance.

Practice with Ajay Tokas on Omstars

Learn More about Warrior III on Omstars with Kino MacGregor

March 23, 2020

Nine Tools To Help You Stay Calm & Reduce Anxiety

The feeling of anxiety is palpable right now. It’s present for me too. I’m not immune to the waves that get triggered by the latest news headlines. But I do have some tools to help me stay calm. If you’re panicking, you’re more likely to make bad decisions. If you let anxiety drive your choices, you’ll most likely regret your course of action. Here’s what I do when the nervousness reaches a fever pitch.

1. Sit

As little as five minutes of mindfulness makes a qualitative impact on your mental health.

2. Tune out

Switch your phone to airplane mode and disable WiFi. Taking a breather from the endless stream of push notifications does wonders for peace of mind. Give yourself at least an hour a day without the deluge of information and disaster scenarios.

3. Go outside

Being cooped up all day inside that can make you stir crazy. Sit outside even if only for five minted without your phone. Breathe the fresh air. Listen to sounds of nature, like a bird chirping or the wind rustling through the leaves.

4. Curb your enthusiasm

Do less. Instead of stock piling things like toilet paper, or forcing through hasty decisions, press pause for a moment and calmly evaluate your course of action.

5. Be honest

Don’t deny it if you’re feeling anxious. Instead journal about it, talk to your therapist and do your own process work to get to the bottom of the pattern. Find out if your fear is rational and you need to take corrective action or if you’re overreacting and acting irrationally. But, either way, you can only work through what you’re willing to admit. A spiritual bypass won’t make anxiety vanish.

6. Yoga

Just practice. Life is always better after practice. I’ll be doing a free live class on Tuesday at 1 pm. If you‘d rather stay home and practice you can always find me on Omstars!

7. Nourish

Eat good food, drink lots of water and be kind to your body.

8. Self-care

Whether it’s a massage, cleaning out your closet, or sitting by the pool, do something you truly enjoy, even if only for a few minutes.

9. CBD (Cannabidiol)

It helps me and might help you too.

What do you do when you feel anxious?

By Kino MacGregor

International yoga teacher, Kino MacGregor has over 20 years of experience in Ashtanga yoga & 18 years of experience in Vipassana Meditation. She is one of a select group of people to receive the certification to teach Ashtanga Yoga & practice into the Fifth Series of Ashtanga Yoga. With over 1 million followers on Instagram & over 500,000 subscribers on YouTube & Facebook, she spreads the message of yoga around the world. To Kino, yoga is more than making shapes. It is a daily ritual where people tune deeply into their spiritual center & experience the peace of the Eternal Divine. Her goal is to make the tools of traditional yoga accessible for all different sizes, shapes, ethnicities, & ages. She believes yoga is truly for everyone. Learn more from and connect with Kino on Instagram!

February 4, 2020

Yoga Mythology Series: A Defeated King’s Last Words

The car suddenly stopped with a jerk. Liam got out of the car and opened the hood and started doing a meticulous inspection, it seemed that sun was getting hotter by the second. After few minutes being inside the car his grandfather, who was travelling with Liam, got out too. “What seems to be the problem Liam”, he inquired. “Looking into it Grandpa”, Liam replied with his head under the hood. Almost an hour passed and Liam tried everything to fix the car but it did not start.

“I saw a garage about a half mile back near the gas station, let’s get a mechanic here and get him to inspect the car”, grandfather suggested. “Grandpa, I am a qualified automobile engineer, what could the mechanic do that I can’t”, Liam retorted to the suggestion. After a while Liam gave up and got the mechanic to the car. After inspection, the mechanic asked Liam when they refueled the car and Liam told him that it was from the gas station near his garage on the highway. “You have misfuelled the car, this a petrol engine and you have put diesel in it”. Both Liam and the grandfather looked at each other in silence. “Sorry Liam I thought your car had a diesel engine and put the same in it”, the grandfather said apologetically. The diesel was pumped out and petrol was put into the tank. It was almost evening and both of them were driving on the highway again.

Both sat in silence with their eyes on the highway as Liam drove.

“Liam have you heard of the story of Ravana and Prince Laxmana?” Grandpa broke the silence with his question. But Liam kept driving without replying.

“Ravana the mighty scholar King and a great yogi was lying on the battle ground injured by the arrows of prince Rama and the younger brother prince Laxmana, awaiting his death”, grandfather continued.

“Rama the elder brother asked Laxmana to go and pay his last respects to the dying defeated King of great wisdom, and seek true knowledge from him. Laxama resented the idea and said that he did not want to go near his enemy who they had defeated. Rama requested his younger brother again telling him that there was lot to learn from the Ravana and that he should go to him. Laxmana gave in to his elder brother’s request but came back furious and told his brother that Ravana did say a word to him inspite of him asking. Rama asked Laxmana where he was standing when he went close to Ravana, and Laxmana told him that he went and stood next to Ravana’s head while he lay on the ground.

Hearing this Rama said “dear Laxmana please go again and this time sit close to his feet and request for wisdom again”. Laxmana was annoyed at his brother’s suggestion and asked why should he sit at Ravana’s feet? Prince Rama explained it to him that he had to approach Ravana as teacher to seek wisdom and since a person’s feet represent mother earth which gives birth to everything and that all which is created goes back to earth eventually, thus it’s a sign of humbleness and acknowledging mother nature, which is existence in its vastness, so when you bow down or sit close to a teacher’s feet, you lighten yourself of your ego and become like an empty vessel to absorb, a teacher will realize it and help you in your quest, it’s not respect the teacher is seeking but looking for sign if you are ready to learn, and you can learn something from everyone if you are willing to empty for vessel from all memories and impressions that fog your perspective.

Both Prince Rama and Prince Laxmana approached the wise king Ravana again and sat by his feet.

“Oh wise king please show us a path to righteousness” Laxmana requested Ravana.

Ravana looked at Laxmana and spoke “Young prince, with my last few remaining breaths I can only tell you that I lay here because of my pride, the pride I took in being the most learned and most powerful. And in those moments of self-obsession I lost my ability to distinguish between righteousness and irreverence.”

“Laxmana always remember any action that we do with a feeling of compassion, kindheartedness and thoughtfulness is a right act and such act demands our immediate attention and we should complete it without delay or procrastination.”

“Lastly, always be aware of your enemy. This enemy resides within oneself; the one who makes us put ourselves over and above everyone else around us”. Prince Laxmana stood in silence as Ravana the teacher spoke his last words.

It was 7:30 p.m. when the car halted at the driveway. Liam and his grandfather got out of the car. Liam came around from the other side and gave his grandfather a hug and then led him to the house holding his hand.

By Ankur Tunaak

Ankur Tunaak has been an Ashtanga yoga practitioner for over a decade, studied with Shree M. Vishwanath who was one of the first students and nephew of Shree Pathabhi Jois. Also, an alumnus of Bihar School Of Yoga, one of four premier Yogic Studies Institutions in India. Ankur is a storyteller and photographer, currently teaching yoga in New Delhi, India.

Portrait photography by Ankur Tunaak.

January 29, 2020

Yogi-Bitionism: How Patriarchy Steals our Female Elders

Youth, for women, is a tremendous form of currency. And, this is the crux of my problem with yogi-bitionism. Yoga is, presumably, a space where we can find our intrinsic worth. Ideally, it can counteract the poisonous tendency of evaluating women on the basis of their appearance.

A Christmas Eve yoga practice! Just what I need to relax and stay calm before the Christmas holiday. So many gifts to still wrap. Gotta drive a long, long distance to get to my aunt house tomorrow (although I do greatly love this aunt and uncle and find them well worth the drive). Looking forward to seeing my siblings, too! So right, better get my butt in gear so I can get to class on-time. Only, I’m on this aspartame cleanse using bentonite clay? And the shits be like…anyway. I just gotta hurry this up so I can get to class. OK so what time is it? (pun! zing!) I only have 15 minutes to get to class and it will take me at least 18. $#@! Late again. I pull up only two minutes late (no traffic!) and race to check in. I imagine that I enter class a mere 5 minutes late, which feels utterly respectable. I park my mat on the far side of the room, near the window, and join the class in a little cat-cow. I look up during cow position to see that another lady has come in after me, parked her mat diagonal to my left. Ha! I thought, I wasn’t even the latest $#@! in here.

We press up into downward-facing dog. I keep my knees bent, articulating my spine, which always feels stiff around the thoracic. I’m undulating, loosening the muscles and tissues surrounding the vertebrae. The instructor calls out “Uttanasana.” I’m feeling pretty open across the shoulders, since I did a practice the day before. I decide to jump forward. Now, before my first jump, I sometimes lift my tailbone and kind of bounce my booty a little bit. It gives me momentum going into the jump. I rock my booty a taste and jump forward, landing softly. Then I hear a cackle, “HA! Ahahaaha!” It’s coming from the late white lady (LWL). She was really getting a hearty laugh out of something. Now, save the music playing in the background and the teacher’s instructions, the room is entirely quiet. No one is cracking a joke. The only things in her line of vision were my swaying bottom, and the wall. True, I wasn’t sure why LWL was laughing. Was she laughing at a thought that just arose in her mind? Was it something the lady next to her—who she clearly didn’t know—said or did? Or could it be, since she was in clear view of my ass, that she found my butt rocking utterly hysterical?

Thing is, I am usually the lone black person in a yoga room. Sometimes, I am the only person of color amid a sea of white. I can tell you that there have been many times white people have looked at me sideways. Frowning, anxious, fearful, and of course amused. (I can tell you endless stories of white folks getting a kick out of seeing me in a yoga room.) It’s like a bear sighting. I wasn’t entirely sure she found me funny. But, I had a pretty strong feeling that was what got her going. I knew it was going to be a long yoga class. It’s no mean feat to block out a smug, self-satisfied, yoga practitioner when they are in your midst. This is especially true when the yogi is really flexing. Giving the fullest, most challenging expression of every pose, for no particular reason. These “yogi-bitionists” as I’ve taken to calling them want you looking. They’re expecting your eyes, praying/preying on your gaze. You watching them is one of the things that brings them to class. And yes, they’re trolling the $#@! out of you.

This woman was the most obvious type of yogi-bitionist. We were in a Vinyasa 1 class, the purportedly lowest level of asana instruction. The type of class that gives the practitioners, new and returning, the chance to focus more on alignment and breath work than contortionism. Yet, she was attempting handstands and arm balances at just about every transition. Don’t get me wrong: when you know your body, you will do the expression that you are most comfortable with. I was in one “advanced” class wherein before the class even started the woman to the left of me jumped into a handstand, while the woman on the right dropped back into wheel. I was like, “Oh, it’s this kind of class? I’m here for it.” In terms of mastering the asanas, these two women (who also appeared to be in their 50s) were impressive. Confident and self-possessed. Not there to make friends, but nevertheless kind to the other folks in the class.

In this particular class though, because we hadn’t warmed up for some of the more advanced postures LWL was attempting, she kept falling out of them. This was seemingly her body’s way of telling her it was not ready for them. In the rare cases when she managed to effectively land an inversion, she’d only be in the pose for a millisecond before the entire rest of the class transitioned to something else, because it was a Vinyasa 1 class. With short holds. At the end of the class, our instructor turned and walked over to this woman. Introduced the lady as her own teacher. It was the first time LWL turned around so we could see her face. She was in her mid-50s. Wearing a crop top and several cute little ponytails. Then, I knew what the whole show was about: wanting to intimidate, instead of being intimidated, in a space full of younger women. It was sad, not mostly because of how she was put together.

Tomorrow, when I’m in my 50s, I might rock my styles just like that. (Er’ryday it’s a battle not to wear a catsuit because $#@! everybody.) It was discouraging because of what the combination of her hairstyle, attire, and posturing signaled as a unit. It was like she was overcompensating for being older. She seemed to keep her gaze down a lot, and it clearly wasn’t from modesty. Seemingly she was doing it because the face reveals the age. She didn’t want any of us noticing her wizened visage. Instead, she seemed to be goaling toward drawing attention to her performative “mastery” of the asanas, in an effort to appear superior to women two-three decades her junior. The reason is clear. Youth, for women, is a tremendous form of currency. And, this is the crux of my problem with yogi-bitionism. Yoga is, presumably, a space where we can find our intrinsic worth. Ideally, it can counteract the poisonous tendency of evaluating women on the basis of their appearance. Of pitting women against one another to determine who’s got the cutest face and the perkiest tits. Who’s most flexible. This latter point is an underestimated expectation of patriarchy. Not a new one by any means. But one of the reasons why the idea of yoga being performed by young (white) women, has been taken up with such relish in our capitalist, hetero-patriarchal culture.

The experience was a reminder of what patriarchy has taken from us. It has taken our women elders. How many women over the age of 50 do you know who are competitive with much younger women? (And again, I’m not talking about sexy women of any age living their best lives. Each day I know that because of women like Adrienne Banfield-Jones, anything is possible.) Women’s sexual objectification is the root of the problem. And yet, white capitalist hetero-patriarchy doesn’t have to be the final word. Instead of using yoga for yogi-bitionist aims, yoga can help us move past our objectification. It can help us value ourselves, and genuinely appreciate the humanity of other (cis and trans) women. You can think of it as a form of Aparigraha (non-possessiveness) or alternatively not clinging. Aparigraha tells us that rather than clinging to youth, beauty, age and ability, we can let all that go. In so doing, we can become more generous, and less competitive with others. It suggests that for women who are long-time yoga practitioners, as we age we can view ourselves as worthy of teaching, guiding, leading, or at the bare minimum respecting, the next generation of women. Not remaining in the competition with them for the implied male gaze. Because even without the presence of cis-het men, the visual economy of preferences which they have conjured is still working on us.

I was reminded of Chris Rock’s indictment of the old man in the club. 37, too old to be in the club. I was 37 when this incident took place, and I’m 40 now. The more I go to yoga studios in southern California, the younger the women seem to get. Perhaps the LWL, in a rebuke of father time, wanted to prove to these young women (in which group I personally did not include myself) that she still had it. It is the opposite of what yoga has been about, historically. But, it is a reflection of what happens when yoga is taken up commercially. I’d like to think of yoga as a space where I can bring my whole self. Where I have a right to practice even when I haven’t got on a new outfit (I’mma tell y’all about that time I was outfit-shamed later.) I’m not going to compensate for aging as a woman by becoming a yogi-bitionist. We all deserve better.

By Sabrina Strings

Sabrina Strings, Ph.D. is Asst. Professor of Sociology at the University of California, Irvine. Prior to coming to UCI, she was a UC Berkeley Chancellor’s Postdoctoral Fellow with a joint appointment in the School of Public Health and Department of Sociology. She has been featured in The Feminist Wire, Yoga International, and LA Yoga. Her writing can be found in diverse venues, including Ethnic and Racial Studies; Signs: Journal of Women in Culture and Society, Fat Studies: An Interdisciplinary Journal of Body Weight and Society and Feminist Media Studies. She was the recipient of the 2017 Distinguished Contribution to Scholarship Article Award for the Race, Gender and Class section of the American Sociological Association. Her new book is titled Fearing the Black Body: The Racial Origins of Fat Phobia (NYU Press 2019). It has been featured on NPR, KPFA and WNYC, as well as three “must read” lists.

NOTE: This post is part of a collaborative media series organized and curated by Omstars and the Yoga & Body Image Coalition intended as a deep dive into yoga & body image.

December 24, 2019

The Myth of the Pain-Free Practice

With your first heartbeat, you sign up for a ride called life. Life is a Self or God choreographed sequence sprinkled with crazy experiences, joyous events and untimely disasters you couldn’t even imagine ever happening to you. What an amazing ride.

Not knowing everything that is going to happen in the game of life is par for the course.

Doing everything “right” will not shield you. Following all the rules does not guarantee results because, when you signed up, you were not given the rule book in the first place. You can only do your best and follow what you think are the rules. Life comes with no guarantees. And even if it did, it is locked away in the same forgotten place you put the rule book.

When you get on your mat, you are still within the parameters of the game of life.

Your Yoga mat is not inside a bubble that shields you from unexpected pain. You still don’t have the rule book or even a user’s manual for your body. Scientists and doctors do not completely understand the human body. If they did, you could go to the body story right now and get a new one. You could order the perfect body on Amazon Prime and get one day delivery. You wouldn’t even need Yoga poses because you could order a body that is already primed for meditation. Want to do a handstand or put your foot behind your head? Order a body that can already can do it. Done.

No one can promise you a pain free life or a pain free Yoga practice.

I don’t care how many letters are behind their name, how many followers they have on Instagram, what their lineage is or if they know every muscle, bone, organ, ligament and vein in the body by heart. Your body is a complex glorious creation that no one fully understands. Throughout your life, this body is shaped and formed by unique experiences, many of which you don’t even remember. Even the traumas you do remember can shape your body in a way that is completely undetectable by you, your doctor, your pastor or your teacher. A movement, a food, a scenario that has never been a problem, all of a sudden is.

No Yoga alignment, anatomy or technique training comes with a mind/body/soul reader that allows you and your teacher to see every single trauma, ailment, bacteria, fungus, and diseased cell in your body. No one can see the ticking time bomb that is your existence. Even if this mythical machine existed, you would need to be scanned with it every minute of the day because you are constantly having new experiences and being exposed to new inputs that could possibly become a problem.

Learning as much as you can about your body prevents most injuries and ailments but not all of them.

Studying with teachers who know a lot about the body, will prevent many Yoga injuries, but not all of them. If you get stuck on the idea that there is a such thing as a pain free Yoga practice or existence, your Yoga practice will also become stuck. Why? Because there will inevitably be some pain. When that pain comes, you will have the choice of continuing your practice and learning from this new information your body and your life has given you or quitting. You will have the option to grow or stagnate.

This article is not about pushing through pain.

This article is not against learning as much as you can about your body and finding a good Yoga teacher who also knows a lot about the body. Do not push through pain. Please find a good Yoga teacher. Use the best technique that you can. Rest when needed. Do all of those things. This article is about the unattainable need for perfection that has also permeated the world of Yoga. If you sit and think, you can come up with many examples in life where you and people you know have done everything right and everything still ended up incredibly wrong.

But yet, for some reason, you expect that everything that happens on your Yoga mat should and can be perfect. You expect your teachers to be perfect. Your lineage to be perfect. Your community to be perfect. All while knowing that you have never met a perfect human being in your life. Knowing that you have never met a human being that has never had pain, a baby who never cried, a man that has never been sick or woman who could predict everyone’s future with 100% accuracy. However, when you get on your mat, this magical scenario supposedly can be achieved.

Fear is a great marketing tool.

The world of Yoga is now bursting with people who can promise you a pain free practice, with no unpleasant feelings…for a fee. There are many charlatans building their platform on the promise that they will never hurt you. Anyone who has been in any long term loving relationship can attest to the fact that all the love in the world is not a guarantee against hard feelings and misunderstandings. Anyone who has worked with the human body for a long period of time, you fall into that category, can tell you that things don’t always go to plan. But for some reason, you feel that this smiling Yoga teacher, who also came into this world without a body rule book, can give you this guarantee.

Another component of the promise of a pain free practice is the canceling of teachers who speak openly about their injuries. I have seen people on social media use a teacher’s injury as proof of that teacher’s ineptitude, lack of knowledge about the body or to prove that their teachings are harmful. This could be the case for sure. It could also mean that they were yet another person without the life handbook. An old soccer injury reared its head at the very moment they perfectly stacked their joints for a handstand. Or maybe, they fell down the stairs running after a baby wearing slippery house shoes (true story).

In Patanjali’s Yoga Sutra 2:16 it says, “Pain, that has not yet come, should be avoided.”

This is amazing advice. You should not be seeking painful experiences in your Yoga practice. You should do everything possible to not have pain on your mat. However, without the mind body soul x ray machine, the user’s guide and the ability to know every single thing going on in your body and your student’s body at any given time, total avoidance of pain is not possible.

By Shanna Small

Be Strong Yoga Challenge with Kino MacGregor

Increase your strength with Omstars Members Be Strong Yoga Challenge. In this 13-Day challenge, Kino MacGregor will share her personal experience from years of practice and exploration, passing on the the tools you need to safely progress to develop your strength.

Strength doesn’t happen overnight, but as you complete these classes you’ll lay the foundation you need to have a safe home yoga practice. Use this challenge to take your strength to a whole new level and transform not only your practice but your life. The most important part: Remember to have fun, believe in yourself, and never give up!

In the Be Strong Challenge you will:

Learn the building blocks of strength.
Integrate body, mind, and soul as you train yourself to be strong both mentally and physically.
Find inspiration and support with daily emails, our online community & Kino’s expert guidance.

Sign Up Today!

The decision to be strong is a statement of self-worth. When you decide you’re worth it, you also decide that you’re willing to put in the work to be strong. It’s a shift in the heart that says, yes, I’m good enough.

Join this challenge and expect to be, well, challenged. Strength is hard work and building strength takes time, patience and determination. The lesson of strength took me years to integrate in body, mind and soul. I designed this challenge so that you can learn all the tools I learned on my journey and safely progress deeper in your practice. It doesn’t matter if you get it right on the first try.

In fact, you should expect to fail and then slowly build up from there. Learning how to be happy with failure is one of the lessons of strength. If you need to get it perfectly on the first try, then you’re in a competition. We are here to learn and grow, not to compete with ourselves or anyone else. It only matters that you try and learn from your experience.

The 13 classes of this challenge build you up from the basics and take you all the way to the peaks of the strength. This journey has taken Kino over 20 years so be patient with yourself as you commit to the process.

Daily Poses:

Hands to a T-Shape
Full Navasana
Full Plank
Chaturanga
Pinchamayurasana
Side Plank / Vashishtasana
L-Sit
Tittibhasana
Handstand Tuck
Crossed-Leg Lift Up
Handstand Pike Position
Parsva Bakasana (straight arms)
Meditation Seated Pose

Daily emails will include modifications to make the practice truly accessible! Remember to have fun, believe in yourself and never give up.

Are you ready? Join Now!

By Kino MacGregor & Omstars