• 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:

    1. Hands to a T-Shape
    2. Full Navasana
    3. Full Plank
    4. Chaturanga
    5. Pinchamayurasana
    6. Side Plank / Vashishtasana
    7. L-Sit
    8. Tittibhasana
    9. Handstand Tuck
    10. Crossed-Leg Lift Up
    11. Handstand Pike Position
    12. Parsva Bakasana (straight arms)
    13. 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

     

  • The Difference Between Intent and Impact

    Why Knowing the Difference Between Intent and Impact are Important on the Yogic Path.

    An important part of the yogic principle of Ahimsa, non-violence, is understanding that intent and impact are not the same.  There is a lot of wisdom to unpack in the old Christian saying, “The road to Hell is paved with good intentions”. Even if our intentions are good, if our actions result in negative outcomes, we still have to pay the piper.  As the saying suggests, if we don’t atone for our behavior, the results will be the same as someone who had bad intentions; both are going to Hell. For you, this Hell may not be a lake of fire and brimstone, but instead a world full of pain and suffering.  If we are to call ourselves yogis, we must own up to how our actions, even when we didn’t mean anything by them, cause harm.

    There is no way to live on this earth and never harm anyone. Ahimsa is the practice of doing the least amount of harm possible; emphasis on “least”. Ahimsa is a part of the Yamas or Great Vow, that a yogi on the 8 limbed path of Patanjali or Raja yoga, takes.  When a yogi takes this vow, she cannot break it regardless of class, time, place or circumstance.  She is always asking herself, “is this the least amount of harm I can cause in this situation?” Nonviolence is the most talked about Yama in yoga because it is pretty easy to grasp and apply and it is palatable to most humans. Most of us can agree that we don’t want to be hurt.  Ahimsa, when things are going our way, is simple.   However, are we also using it when things become uncomfortable?

    The easiest way to shut down (attempt to anyway) an uncomfortable topic in the yoga world is to belabor positive intent.  The yoga world is seeing the rise of people speaking up against the commercialization and commodification of yoga, the erasure of the culture it came from, the worship of able bodies, inaccessibility, privilege, appropriation, spiritual bypassing and corruption.  If you are being accused of any of these, stop, breathe, then ask yourself, “Does my intent actually match the impact?” Understand that, as a yogi who has taken the great vow of Ahimsa, it is your duty to consider the impact your actions have on the world and to seek to do as little harm as possible. It not only means that you must change your words but you also have to change your actions. At the very least, own up to it and apologize.

    If you look back in your memory, you will probably see that you have been hurt by someone who had good intentions. Someone who had no idea how deeply their actions impacted your life but they did. Is it unreasonable that you may be guilty of the same? Can you give someone else the apology that you yourself have always wanted? Can you exemplify the changed behavior that was not exemplified for you? Can you give the kindness and understanding you craved to someone who is also seeking kindness and understanding? As a yogi, I should hope so. This may be uncomfortable but without examples, it is easy to purport innocence.  It is easy to act the saint of  the yoga world. These examples are meant to get you thinking. They are meant to empower you with higher levels of discernment that increase your capacity to apply Ahimsa and contribute to the reduction of harm.

    Anybody can do yoga

    The intent of is to present an open and welcoming environment for people who are new to Yoga. However, what happens when they actually cannot do your class? Maybe the class is moving so fast that you cannot stop and help them. The class might be so busy that you cannot spend time helping them. Do you truly know options that anyone can do and can you give the student those options as they practice? What is the possible impact to a student who cannot do the practice you just presented? They could leave feeling not only that yoga is not for them but also feel there is something wrong with them because they cannot do a class that, according to you, everyone is supposed to be able to do.

    Classes in exchange for cleaning

    The intent is to provide a means for students who cannot afford yoga, to be able to practice. What are some possible negative impacts? Instead of feeling like they are a part of the community, they feel like “the help.”  Most people have an unconscious bias towards people like waiters, handymen, or house cleaners. They are expected to be in the background.  They move around doing their work and are largely ignored. This student could easily spend their time at your studio on the fringes feeling isolated and alone.

    Not having anyone of color represented on your staff, on your list of presenters, your book or magazine.

    The intention is simply to hire good teachers and present the best information.  In this case, they all just happened to be White. What are some of the possible negative impacts? POC feel excluded, unwanted and that their expertise is subpar. Another negative impact is that you have a staff or panel of people who have an implicit bias toward the experience of being White. This results in a very skewed, and often times unrealistic and untrue view of the information presented.

    Thrust me, being White in the yoga world is a different experience from being Black or Brown in the yoga world.  You may say, “information is information”. Take a breath and really think about it. It is well known that historical information is always skewed towards the people talking about it.  Take this excerpt from History.com on the Civil War, “Northerners have also called the Civil War the War to Preserve the Union, the War of the Rebellion (War of the Southern Rebellion), and the War to Make Men Free.

    Southerners may refer to it as the War Between the States or the War of Northern Aggression. In the decades following the conflict, those who did not wish to upset adherents of either side simply called it The Late Unpleasantness. It is also known as Mr. Lincoln’s War and, less commonly, as Mr. Davis’ War.” This same thing happens with yogic information. Trust me. All good teachers can acknowledge their own implicit bias towards the information they are presenting.

    For instance, I absolutely have an implicit bias towards Ashtanga and I totally view all yogic information through the lens of Ashtanga. I absolutely know and acknowledge that I have a filter that looks for information to support my Ashtanga practice and, that If I am not careful, I will throw out or not acknowledge anything that goes against it.  If I were to put together a panel to talk about Ahimsa in the broader context of yoga, to offset my bias, I would need to invite non-Ashtangis to speak. Does this make sense?

    If you just work hard enough, you can do any yoga pose your heart desires.

    The intent is to uplift and motivate. Some negative impacts are people hurting themselves doing poses that are not meant for their bodies, people quitting yoga because, since they cannot do the poses, it is obviously not for them and a feeling of being a complete failure and worthless.

    We are all one

    This statement is dependent on the situation. The intent is to create unity and inclusiveness however the impact can be the opposite. To someone who is communicating that they don’t feel comfortable and accepted, to say, “we are all one” does not address the reason why they don’t feel comfortable or accepted. In this example, “We are all one” is spiritual bypassing at it’s finest. Dr. Robert Augustus Masters, PhD defines spiritual bypassing as, “the use of spiritual practices/beliefs to avoid dealing with painful feelings, unresolved wounds and developmental needs”.

    Saying “we are all one” when someone is hurting because they feel otherwise, shuts the discussion down and stops all positive possible solutions. For instance, if a South Asian practitioner is saying that they don’t feel represented by a panel of White people, “saying we are all one” does not change the fact the they are not represented. I can go on and on with these examples and I am sure that you have many you can add as well. Were you able to see how impact and intent are not the same? In each of the examples, could you see how more Ahimsa or less harm could be done? As a yogi, who has taken the vow of decreasing suffering in this world, do you understand how the question of impact vs Intent must be a part of your spiritual practice? I hope so.

    By Shanna Small

    Shanna Small is the mind behind, The Ashtanga Yoga Project, a website and home for information on how to use the wisdom of Ashtanga Yoga in Modern life. Shanna Small has been practicing Ashtanga Yoga and studying the Yoga Sutras since 2001. She has studied in Mysore with Sharath Jois and is the Director of AYS Charlotte, a school for traditional Ashtanga in Charlotte NC.  She has written for Yoga International and the Ashtanga Dispatch.

    Read more articles by Shanna Small
    Photo credit: Wanda Koch Photography. 

  • Body Acceptance: Tools for Cultural Upheaval

    Gordi. Flaca. Chula. Fea. Vieja. Linda. Fatty. Skinny. Sexy. Ugly. Old lady. Cute. Whether positive or negative association, I grew up hearing terms that were quick to remind us that we were defined by our appearance.

    These were terms of endearment. I grew up believing that describing others based on their outer appearances was not only normal, but expected. And though I occasionally encountered someone who interpreted these descriptors as malicious, I usually dismissed those responses as excessive sensitivity, especially since my initial descriptions were most often welcomed. Not until much later did I realize that this was not the way I wanted to relate to others, nor how I wanted others to relate to me.

    Partially, I recognize that this experience as a woman, and woman of color, it is inescapable to be described and critiqued in a physical context. Mexican, native, fiery Latina, curvy, tribal, dark skinned, too sexy, too loud, too weird, too bossy, too opinionated, too intense; these were descriptions I came to know all too well. When I think about the future generations, I never want them to hear or feel that they’re too much of anything. We need all of their intensity and passion and skills. So how do we come to welcome all of their existence in a world that asks us to be small?

    When I think of growth, I am reminded of the old tenant, “the personal is political.”, and remember that we always start with ourselves. We start by exploring our relationship to ourselves; by living in our awareness intentionally. Yoga is filled with beautiful practices to explore mind, body and their intersections. Though in recent history, the term “yoga” has come to be known almost exclusively as the postures, there are other practices, such as meditation and breathwork, that can help us deepen our connection to ourselves.

    Prochaska and DiClemente developed the Stages of Change transtheoretical model in 1983, and it remains a core teaching of psychology and recovery programs. Following Precontemplation, comes Contemplation, which is such a powerful step in exploring our motivation for change. Yoga and other forms of meditation, journaling, dance are all examples of contemplative practices. Within the context of personal development, we can examine if our external judgements of others a representation of the narrative we carry about ourselves. Practicing mindful meditation can help train us to notice our thoughts enough to discover the themes of our internal narrative. Is it critical or encouraging? Is it filled with compassion or condemnation? As with all forms of yoga, remember, this is a practice to give you a sense of agency over your thoughts. Meditation is the work of change, and change is difficult.

    Within the context of exploring our relationship with our bodies, I love using Breathwork, or Pranayama practice. Breathwork and breath retraining has long been used to support mental wellness and has gained popularity for addressing stress, anxiety and depression (1, 2). Although breathing is an involuntary process, struggles with posture and stress can lead to improper breathing and lead to increased cortisol release, the hormone our body produces to cope with stress (4).

    Breathwork practice can be destabilizing, so it’s important to explore these techniques with a trained or experienced practitioner. My experience with breathwork has been one of bringing awareness to my felt experience I have frequently worked to avoid as someone who recovered from an eating disorder and someone living with chronic pain. Practicing breathwork allows me space to embody my experience and encourages me to let go of the idea to simply “tolerate” discomfort. In breathwork practice, it may be helpful to explore our relationships with physical and emotional pain. Where do our thoughts go when we experience discomfort? Is that a time our mind goes to judgement, criticism, or blame? How does our experience of discomfort change when we approach it with compassion?

    Contemplating our inner experience allows space for us to become better allies, better equipped to hold space for the experience of others. Recognizing that we are impacted by situations outside of our control may be easier to do within the context of ourselves than others, according to the Attribution Theory (2). Meditation and practicing awareness of our thoughts allows us the necessary interruption to see that we are all reacting and responding with the skills available to us today.

    Coming to a place of acceptance of our body, all of our body, all of our thoughts, all of our worries, and anxieties and joys and anger and pain, is a tool in taking back our power, our autonomy, our agency. This is not a small endeavor, but it is worth it. Next time your mind wanders down the path of judgement or criticism, take a few diaphragmatic breaths when you notice. This negative or critical voice developed over time, in effort to keep you safe, to help you fit in, to protect you from examining potentially painful or complex issues. Now, as an adult, allow yourself to consider that criticism isn’t typically an effective way to interact with ourselves or the world, even when the effort feels to be coming from a place of concern. Embrace compassion as an experiment and examine how your relationships with yourself and others change.

    By Celisa Flores

    Celisa Flores: Since obtaining a Master’s degree in Counseling in 2007 at CSU Fresno and a PsyD in Clinical Psychology from The Chicago School of Professional Psychology in 2013, Dr. Flores worked as a therapist and program director in a wide variety of mental health treatment setting. This diversity of experience allowed research and training to expand her skills as a Feminist therapist with emphasis on Eating Disorders, Mindfulness and women’s issues. With a history of providing individual, group, family, and couples counseling services, as well as therapeutic yoga services, Dr. Flores has focused on evidence-based practices, providing guidance and support in Mindfulness in Recovery, Dialectical Behavioral Therapy (DBT), and other self-empowerment strategies. In addition to training as a therapist, she is a Certified Yoga Teacher, also trained in Mindful Stress Reduction, Reiki and as a doula. By integrating a variety of holistic tools into recovery and wellness, she works to create a long-lasting, sustainable wellness plan.  Now proudly with Center for Discovery, providing clinical outreach for Orange County and the Central California region.  This role has included national and international training and speaking engagements on eating disorders, mindfulness, yoga, body acceptance, and professional wellness, as well as facilitating accessible, body-affirming yoga annually at the Los Angeles NEDA walk.  With a passion to support other therapists and community members with understanding eating disorders and treatment as well as self-care and overall wellness, she is always working to share information, research and training. 

    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
    (1) Brown, R. P., & Gerbarg, P. L. (2005). Sudarshan kriya yogic breathing in the treatment of stress, anxiety, and depression: Part II – clinical applications and guidelines. The Journal of Alternative and Complementary Medicine, 11(4), 711-717
    (2) O’Donohue, W.T. and Fisher, J.E. (Eds.). (2008). Cognitive Behavior Therapy: Applying Empirically Supported Techniques in your Practice (2nd ed.). Hoboken, NJ, US: John Wiley & Sons Inc.
    (3) Ross, L. (1977). The Intuitive Psychologist And His Shortcomings: Distortions in the Attribution Process. In Advances in experimental social psychology (Vol. 10, pp. 173-220). Academic Press.
    (4) Thibodeux, W. (Feb 8, 2018). Science Says You’ve Been Breathing Wrong. Here’s how to do it right. Inc.com.

  • Yoga, Journaling, and the Healing Power of Self-Discovery

    The human experience on this Earth is one that often comes with discomfort, pain, confusion and suffering. Our job, as human beings, is to navigate our way through the challenges presented to us in life so that we can find healing. This is what it takes to make our way back to our own essential natures, which are peace, love, beauty, and bliss.

    Yoga, Journaling and the Healing Power of Self-Discovery

    My belief is that the key to healing is self-discovery. As we begin to know ourselves more and more, the truth of our own essential nature becomes more apparent – like sifting through mud to find natural treasures buried beneath. Unfortunately, we cannot simply decide to know ourselves, snap our fingers and make it so. Self-discovery is a process that we must be fully dedicated to for it to unfold.

    Up to this point in my life, yoga is one of the most powerful tools for self-discovery that I’ve come across yet; and journaling, I’ve found, can be a pivotal piece in our ability to process that which we discover. We can think of yoga as the lens we use to see and capture the most beautiful pieces of ourselves, and journaling as the mechanism for focusing and zooming in so that the image becomes clear.

    As we do the work of capturing the most beautiful parts of ourselves, often times, we have to sift through our own muck first. Remember the discomfort, pain, confusion and suffering I mentioned earlier? These things often build themselves onto our being like a thick muck that keeps us from tapping into our essential nature. Both yoga and journaling can also help us with chipping away at our muck.

    If you’re already a yoga practitioner, it’s possible that you’ve been able to encounter the beautiful pieces of yourself on more than one occasion. When you’re ready to begin the work of processing and further developing your understanding of those things, so that you can integrate them into your life effectively, journaling could be the next step.

    Develop a Journaling Practice

    One of the best things about journaling is that there are no rules and you can choose to develop your practice in whatever way suits you. Whether you’re the kind of person who likes to make lists, build out thoughtful essays, write through stream of consciousness or just sketch and doodle, you can develop a journal practice.

    One of my favorite ways to journal is through stream of consciousness. A good yoga practice can help us tap into that essential nature I was talking about – the part of each of us that is peace, beauty, love and bliss. So, whenever I practice yoga at home, I like to lay out my mat and keep my journal close by. Then, after I move through my practice and/or meditation, I’ll grab my journal and just write down whatever thoughts pop into my head. Trusting that the words I come up with are either helping me work through the muck that blocks me from my essential nature, or helping me to focus in on that essential nature is key.

    Stream of consciousness journaling isn’t always easy for everyone, however; especially those who are newer to the practice of journaling. That’s where journal prompts come in. Using prompts to guide your journaling practice can help you focus on certain aspects of your life and yourself. You can choose to pair these prompts and your journal time with your yoga practice or keep them separate. Ultimately, working with prompts will help you let the process of self-discovery unfold in specific ways.

    When you’re ready to deepen your connection with the truth of who you really are, Omstars will be here to support you with yoga practices, meditations AND journal prompts. A membership with Omstars will give you access to regular practices and meditations; following @omstarsofficial on Instagram will give you access to weekly journal prompts.

    Every Friday, Omstars will share a new journal prompt that will help you develop a deeper understanding of yourself, your yoga practice and the world around you. Each month’s journal prompts will focus on a different overarching theme and each individual prompt within that theme will build upon the other. Ultimately, these prompts are designed to help create an organic unfolding of self-discovery and movement towards healing that can be supported through the practice of yoga. Plus, there will even be downloadable worksheets that you can print out and use to put together your own journal as you go.

    The human experience always comes with discomfort, pain, confusion and suffering in some form or another. Begin the work that will help you transcend these elements of humanity when you join us in this journey of healing and self-discovery through yoga and journaling. Let this be the beginning of a path that leads you back to your own essential nature of peace, love, beauty, and bliss. Sign up for your Omstars membership to practice with us every day and follow us on Instagram to journal with us every week!

    Download the Free Flow Friday Journal Template

    By Alex Wilson

    Alex C. Wilson is a SWFL based Writer, Certified Yoga Instructor and Ayurveda Yoga Specialist who is dedicated to helping others establish a strong sense of mental and emotional well-being. After spending much of her life in a state of depletion as a result of being fully dedicated to others, Yoga taught Alex how to first, be dedicated to herself. Now she spends her time helping others create more space for their own healing and self-discovery without ever letting her own cup become empty in the process. See more from Alex by following her on Instagram or visiting her website at www.alexcwilson.com.

     

     

  • Yogis at Ramadan

    When I teach yoga, I often say to my students “as you are.” For example, “as you are, breathe in through your nose and out through your mouth.” What I really mean is something much deeper than that. As you are — whatever you brought with you to this mat and this practice, whatever your body is today, whatever emotional or spiritual energy you have with you, we can work with it because as you are, right now, is exactly as you are supposed to be.

    This month, Ramadan, is one of deep inward reflection for Muslims. For many non-Muslims, the month of Ramadan immediately suggests a time of fasting, hardship, and deprivation. Perhaps for those very reasons, many of my non-Muslim friends are shocked to hear that I maintain my same yoga teaching and practice schedule throughout my observance of Ramadan. They are indeed correct that Ramadan involves fasting — from dawn to sunset, Muslims, myself included, refrain from the intake of food and drink and even abstain from bodily pleasures of intimacy. And they are certainly correct that this is a deprivation and can be a hardship, but the result is a time of deep cleansing and renewal and the effect supports and enhances my yoga practice. My yoga practice is deeper and more spiritual than it is at any other time of the year. Yoga and Ramadan bring out the best in each other and the combination brings out the best in me.

    When I teach yoga, I often say to my students “as you are.” For example, “as you are, breathe in through your nose and out through your mouth.” What I really mean is something much deeper than that. As you are — whatever you brought with you to this mat and this practice, whatever your body is today, whatever emotional or spiritual energy you have with you, we can work with it because as you are, right now, is exactly as you are supposed to be.

    “As you are” takes on an even deeper meaning to me during the month of Ramadan, because it is a month stripped bare of distractions. We spend a lot of time distracting ourselves from who we are. For many of us, we are not comfortable facing who we truly are, so we distract ourselves with food, alcohol, sex, curated, online personas of ourselves, memories of what we once did, anxieties about what we might one day do. In fact, we have any number of tools at our disposal to keep us from facing the stripped down truth of who we are, as we are, at any particular moment. Yoga provides one framework for accessing our true selves, as we are, by penetrating and examining the five koshas, or sheaths, that overlay our true selves. The observance of Ramadan helps us strip away the distractions and focus on each kosha.

    Annamaya is the physical layer, our flesh and bones. During Ramadan, we fast during daylight hours and make careful choices to hydrate and nourish ourselves during the precious few hours between sundown and dawn, mindful of the delicate balance with our bodies’ countervailing need for sleep. Making the right choices involves a keen understanding of our physical selves, where our body is on that day and in that moment.

    Pranayama is our energetic layer, manifesting through the breath as a symbol of the energy of life. Islam encourages us to find balance in our lives and, during the month of Ramadan, we are asked to fast from the worldly desires that may, at other times, overtake us and throw us out of balance. During this month, we fast from temptations, anger, and aggression. Instead, we prioritize compassion, kindness, giving, and community involvement. This renewed focus cleanses our energetic selves.

    Manomaya is the mind, our means to self-identify, and Vijnanamaya is our intellect and wisdom. During the month of Ramadan, we increase our practices of reflection, contemplation, meditation, devotion, and prayers. Our increased prayer practice forces us out of the daily bustle and drops us into ourselves. This inward focus quiets the noise of our daily lives and connects us deeply with our own spiritual beliefs. Free from that noise, we understand who we are and we grow the intellect and wisdom that supports us on our path.

    Anandamaya is the absolute truth, our true self, as we are, at this moment. These daily practices purify our body, our mind, and our soul. Ultimately, they help us pull back the curtains we wrap around ourselves and face the reality of who we are. It might not be quite who we thought. It might not be an Instagram-perfect reality. It might be something we’ve been avoiding. But finding our true self is important because it links us to God. Believing in God requires you to find yourself and believe in yourself, after all, you are the only version of yourself that He made. To ignore or hide your true self is to ignore God. To change yourself or avoid your true self is to assume that God made a mistake in creating you. He didn’t. We tend to look for things in the wrong places, God included. In Arabic, we say Allah for God, pronounced al-Luh. When we say it over and over, it mimics the sound of our own beating heart. Our own heart is the best place to find our connection to God. 

    So, find your true self and celebrate what you find.  You may not be perfect, but you are as you should be, right now.

    Practice with Ahmed on Omstars

    By Ahmed Soliman

    Before I found yoga and began teaching, I was a wildlife biologist and environmental scientist. Serving the natural environment and helping to recover endangered species was my way of giving to a greater good. This is a concept that I’ve carried daily into a yogic lifestyle, both in teaching and in practice. I seek to serve this community in a way that supports strength, healing, and sustainability. After having multiple knee surgeries due to a car accident, I myself sought these qualities from my own encounter with yoga. I had to transition from contact sports like soccer to the safer and deeper space that the practice provides. A continuing student of Iyengar yoga, vinyasa, and meditation, I believe that awareness of breath, knowledge of the body, and mental focus on the mat lead to mindfulness and living harmoniously off the mat. I draw from my own experience and the study of human anatomy to offer a safe and grounded space for practitioners. I endeavor to help them explore their physical boundaries with a focus on intelligent alignment, awareness of breath, and steadying or relaxation of the mind. I have studied with Nikki Costello, Nikki Vilella, Magi Pierce, and other influential teachers. I am an ERYT-200 hour yoga alliance certified teacher with additional specialized training in anatomy, meditation and yoga nidra. Connect with Ahmed on Instagram or http://yogisoli.com/

    Join live classes with Ahmed on Omstars

  • Visual, Aural, or Kinesthetic

    We see with our eyes, we hear with our ears, we feel with our bodies. What we have discovered is that everybody usually has one primary intake pathway, and that affects how they receive information.

    So, what do I mean by that? What I know they have learned in polarity therapy is that we all have different intake pathways.  We see with our eyes, we hear with our ears, we feel with our bodies. What we have discovered is that everybody usually has one primary intake pathway, and that affects how they receive information.

    For example, I am almost completely aural, I live through my ears. It is one of the reasons why I write books.  How this translates in business is when I started working with clients, because I do not need to write stuff down to remember it. I would assume that my client was writing something down while I was talking, that he or she was not listening to me. So, I would take away their pen. Well, when you take away the pen of a kinesthetic person–because writing is how they remember, they learn through their body–now they cannot hear you anymore. I learned I needed to let my kinesthetic clients keep their pens.

    What I want you to think about is consider the intake pathway of the person that you are dealing with.  One way to know this, or to figure it out, is consider what they do for a living. Highly kinesthetic people really understand 3D space.  These are your chefs, your sculptors, your race car drivers.  They know what’s going on, web designers, architects, landscape design.  Highly aural people tend to work with words, again, they are your writers and your editors.  Things like that. Highly visual people, you know, they are your painters, they are your decorators.  They really see the world in a very different way than you do.

    Consider what someone’s intake pathway is, and then alter how you might give them information.  Just a simple trick is, if, you are dealing with someone who is visual, you can say to them, you know what, I see what you are saying. If you are dealing with someone who is aural, it is, like, I hear what you are saying. And if someone is highly kinesthetic, you understand what they are feeling.

    Continue Where Yoga Meets Business with Frances on Omstars

    By Frances Cole Jones

    Frances Cole Jones is the author of How to Wow: Proven Strategies for Selling Your (Brilliant) Self in any Situation and The Wow Factor: The 33 Things You Must (and Must Not) Do to Guarantee Your Edge in Today’s Business World (Ballantine Books/Random House). She also has an app for the iPhone and iPad called “Interview Wow”. In addition to writing and speaking, Frances is the President of Cole Media Management, a media training company focused on cultivating clients’ inherent strengths to develop more powerful communication skills. Prior to founding Cole Media Management, Frances worked at St. Martin’s Press, Viking Penguin, and Doubleday as an editor of commercial nonfiction. The experience of helping authors translate their ideas into books that retain their unique voice is part of what makes her valuable to clients.

  • Maintaining Peace, Equanimity, and Authenticity

    I want to talk with you about what it means to maintain peace, equanimity, and authenticity in your walk in the world.

    As a yogi, it’s traditionally understood that you are held to a higher standard, which means that, as a yogi, you constantly have to tune back into yourself.  Maintaining an equanimeous mind and a compassionate open heart that simultaneously maintains the dual vows of what’s called in Sanskrit, Ahimsa, which means non-violence and truthfulness, or Satya.

    These two together will help you walk in the world, and truly live the yogi’s life. For it is not enough to only be truthful but you must also be compassionate.  And it is not enough only to be compassionate, for you must always be truthful. So, as a yogi in the world, it’s inevitable that you will come into contact with difficult situations, but you always have the benchmark of your daily practice.

    If you get on your mat everyday it will bring you back into your center, and if you don’t know how to act because you have interacted in the world or been stimulated by negativity, then the yogi’s teaching, or the yogi’s path, is to not act in anger. To not act out of jealously. To not act out of negativity, but instead, to remain calm, to redirect your mind back into the inner body until your mind maintains a calm and equanimous center.

    And only after the mind maintains a calm and equanimous center then compassionate, rightful action, that is simultaneously truthful and compassionate will be presented to you. And it will unfold almost like light shining on the path ahead.

    Continue this lesson with Kino on Omstars

     

    By Kino MacGregor

    Kino MacGregor is a world renowned yoga teacher, the youngest ever teacher to be certified in Ashtanga Yoga by Sri K. Pattabhi Jois, author of several yoga books, and the founder of OMstars.com

     

  • How To Speak Lovingly About Larger Bodies

    “How can I lovingly refer to larger-bodied people in my yoga classes?”

     

    This question was posed by a thin, white, woman-identified yoga teacher in a weekend immersion focused primarily on physical accessibility and adaptive teaching. The lead trainer happened to be a fat-identified woman. Aside from her, I was the only fat person in the room. The question was very much directed at the two of us. We both knew it. We both stammered over our words trying to answer her question.

     

    As a fat yoga teacher, I’m asked this question all the time, almost exclusively by thin, white, able-bodied, woman-identified teachers. They hear me talk about my body using particular words or phrases, they watch me adapt postures or use my hands to move my belly out of the way in a twist or a fold, and then they approach me with their well-intentioned posits: “How do I instruct this without making it about body size?”, “How do I advise a student to manually adjust their belly to make more room without making them uncomfortable?”, or, as ambiguous a question as the one posed at the weekend immersion, “How do I talk about fat without offending anyone?”

     

    In the particular instance at the weekend immersion, I had the good fortune of being able to connect with the trainer, a teacher and friend of mine, over dinner after the training. It was a nice and necessary experience to be able to process our feelings about being the only fat people in that particular space. We started talking about this woman’s question and the difficulty we had in answering it.

     

    As we struggled to find words that equally honored our truths and our feelings, gave practical advice, and avoided alienating her or putting her on the defensive (a really tall order), I grew exasperated.

     

    “Maybe you could just try loving them,” I said. My friend sighed and emphatically agreed.

     

    My exasperated statement is at the crux of why these questions are so hard to answer. They’re hard to answer, because they shouldn’t need to be asked in the first place. If we lived in a world where all bodies were assigned equal value regardless of factors like size or perceived health, if all yoga teachers and practitioners were actually embodying the universal love towards all beings that they like to preach, if “inclusion,” “accessibility,” and “body-positivity” were more than marketing buzzwords to the mainstream wellness businesses that co-opt and capitalize on them, if fat wasn’t demonized in our industry and our society to the point that stigma and aversion are present in every single conversation we have about that one particular type of body tissue, then speaking “lovingly” about someone’s body, no matter their size, would not be something we struggled so deeply with. If we loved fat people as a norm, the way we love thin people, then we would always be speaking to and about them from that wellspring of love.

     

    I struggle to want to extend credit to thin people who ask me how to treat fat people lovingly and supportively. On one hand, I appreciate that there are teachers asking these questions when so many more simply won’t. On the other hand, it feels a little bit like when father’s say they’re “babysitting” their kids–no sir, that’s just called parenting. Treating fat people well shouldn’t be considered extraordinary–it’s your responsibility.

     

    I could spend this post giving you some suggested language or best practices. I could talk to you about the history of fat phobia or the fat liberation, civil rights, and accessibility movements that laid the groundwork for modern-day body positive activism. I could talk about the reclamation of the word “fat,” tell you how finally embracing that word as my own has freed me in ways I never knew were possible. But I won’t, at least not today. I hope you’ll seek out resources (including the blog posts yet to come in this series) that can provide all of those things, but in this moment, they feel beyond the point: you can’t speak lovingly to someone without loving them first.

     

    So, to all of the yoga practitioners and teachers out there who are asking these sorts of questions, I have a question for you: What is it going to take for you to start actively loving fat people and their bodies?

     

    Is it a matter of re-educating yourself about the relationship between weight and health? Of seeing diverse body sizes represented in a positive light in the media? Seeing more fat-identified people in leadership roles, heading studios and teaching prime-time yoga classes? Does it potentially mean confronting some harsh realities about the ways you’ve perpetuated harm towards fat people in the past? Or the ways you’ve talked about and treated your own glorious body?

     

    Are you doing that internal work? How about the external work? Are you clearing the way for fat leadership? Are you calling upon your media sources to diversify representation? Are you supporting fat yoga teachers and making sure yoga spaces are actually accessible? These are examples of active love.

     

    As practitioners of yoga, we’re called to engage in active love, active service, and unwavering ahimsa, non-violence, as a practice, not just a thought experiment. We’re also asked practice discernment as part of our greater engagement with satya, truth-telling. We’re called to act mindfully, and to remain ever open to self-study and reflection. If we’re honestly living these values, then we’re living in love and service to all people. Fat people are not excluded.

     

    If you want to speak lovingly about fat people, practice actively loving us. Build genuine relationships with us and listen when we open up about the impact of fat phobia on our lives. Question the messaging that continues to reinforce thin supremacy the way you would question messages that sought to marginalize other people you love. Do the work. I promise, the loving words will come to you.

    By Melanie Williams

     Photo credit: Cinthya Zuniga, cinthyazuniga.com, @zunigaphotography on Instagram.

    Melanie Williams is an East-Coast-based, fat, queer, non-binary yoga teacher and self-love advocate, called to create profoundly accessible spaces for self-inquiry and the inward journey by integrating mindfulness and adaptive movement practices with the spirit of social justice. They believe that the goal of yoga, as of life, is collective liberation and in turn challenge contemporary yogis to dismantle the systems and beliefs that hold us all back. In addition to teaching group and private yoga classes, Melanie offers workshops that explore queer identity and body image, leads adaptive yoga teacher trainings, helps coordinate trainings internationally for Accessible Yoga, champions diversity and inclusion in the yoga industry as a member of the Yoga & Body Image Coalition leadership team, and serves leading industry groups as an expert advisor on diversity and accessibility.

    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
  • Every Body is a Yoga Body.

    When Michelle Bowler came across some less than kind comments on an image we shared on instagram late last year, she felt the need to speak up and help educated those who were leaving negative comments. The image was of the amazingly talented, body positivity activist, Valerie Sagun. The negative comments sparked our desired to start a much bigger conversation about the concept of body shaming in the world of yoga. So, we reached out to Michelle and asked her to write a blog post for us related to this subject. This is what she shared:

    Who does yoga belong to? And why does it matter what size you are in order to do yoga?

    I’m a yoga teacher and student in a bigger body. I’m also a Legal Aid lawyer and a mum.

    I have a same sex partner and we have 4 kids – a singleton and triplets. I’m on Instagram and one of the things I love seeing in my Instagram feed is diverse families. Seeing gay dads and their kids and their stories gives me joy. Seeing people managing with twins or triplets or bigger families gives me some much-needed strength. And seeing people with lives that are different to mine makes me think.

    I also deliberately cultivate a diverse yoga feed on my Instagram.  Seeing queer yogis gives me joy and strength. I like seeing people from all walks of life, including people with a disability, people of colour, people in a bigger bodies, people who are trans gender, or people in prison doing and teaching yoga. It reminds me that yoga is for all of us, and not reserved for just some of us.

    When I first started teaching yoga, I was waiting for someone to tell me I was too fat. But no one ever did. That’s probably because being thin isn’t a prerequisite for teaching or doing yoga. It’s probably also because people are more polite in person than they can be anonymously on social media. In my classes I don’t promote obesity but I don’t promote weight loss either. I don’t talk about weight at all. I talk about how to modify poses, how to use props if they’re helpful, how to rest, and how to call a ceasefire with the way you talk to yourself when you step on the mat.

    One of my favourite yoga poses is Downward Facing Dog, holding it for a few breaths and closing my eyes. It took a long time to become a favourite, though. Over time my wrists have become stronger and now, I love the way Downward Dog feels – when I’m on my own and I can find some stillness and decompress my spine after a long day sitting at a desk, and when my kids find me and start clambering all over me and making me laugh. There’s nothing Instagram worthy about my down dog or my home practice with my unruly kids. My ankles don’t touch the ground and maybe they never will. I’m long past caring.

    Dianne Bondy and Amber Karnes have been huge influences for me – 2 intelligent, experienced, kind, passionate Yoga Teachers who happen to be in bigger bodies. As Dianne says, yoga can bring people in from the margins. Good yoga doesn’t say ‘this is not for you’. The Yoga and Body image Coalition also does amazing work to spread the message that yoga is for everyone.

    Yoga is one of my means for self-care. My practice has allowed me to see how much my body does for me. It’s helped me find my voice as a teacher in a bigger body. It’s made me thankful for my arms that cuddle my kids and for my legs that carry me where I want to go. It’s made me thankful for the miracle of growing 3 babies at once. It’s helped me step off the yo-yo world of dieting. It’s made me more grateful for my many good fortunes in the lottery of life.

    In my practice and my teaching, I return again and again to santosha (contentment). Accepting and appreciating the life and the body that I have right now. Everyone should be allowed to practice yoga and put a photo of it on Instagram if they want – without stigma or shame. It is too easy to be negative on social media when you see someone in a different body doing yoga.

    When we judge each other on social media, it could be helpful to take some cues from the yamas and niyamas. Ahimsa (non-violence) and svadhyaya (self-study) stand out. Is it necessary to say that a photo of someone in a bigger body doing yoga is promoting obesity? Is it true? Does this belief say more about the person holding it than it does about the person in the photo? It is not hard to scroll on by rather than assume someone is unhealthy and needs to be told so. I’m not sure who this quote is from but ‘Yoga is not about tightening your arse, it’s about getting your head out of it’. Every body is a yoga body.

    By Michelle Bowler

    Michelle Bowler is a Yoga teacher and mother of 4 based in Ballarat, Australia. She teaches classes at BALC and Absolute Yoga & Pilates.

  • Rewriting Our Body Narratives with Compassion

    “Body image is not a fact.” 

    I first heard this statement while in treatment for an eating disorder. I remember sitting in group therapy feeling outright annoyed upon hearing this statement. Who was this put-together looking therapist (also thin and white like me) attempting to convince me that my absolute intolerance for every square inch of my body wasn’t based on fact? Was she for real? Who did she think she was, invalidating the pathetic reflection I glimpsed in every single mirror and storefront window day in and day out?

    I amassed decades of evidence telling me that my body was wrong, disgusting, and took up too much space—from the size of my jeans to the teeny models on the magazine covers to my own unhelpful inner narrative. And so did the women with whom I was in treatment. Most of us were white and young-ish with varying body sizes, genders, creeds, and sexual orientations. We believed our body-loathing to be 100% legit. Not only did we “see” with our own brain-starved eyes our “lumpy,” “squishy,” and “overflowing” flesh, but the supreme keeper of fact, the almighty scale, would surely prove us right. The girls and I could rationalize for hours why the number, right down to the decimal, sufficiently proved that our so-called body image was indeed a fact.

    The Trap of Disempowering Body Narratives

    Years and a whole lot of healing later, I find myself compassionately sharing that same sentiment—body image is not a fact—with my yoga therapy clients. Do they believe me? Maybe. Probably not. At least not the first 15 times I say it. After all, we aren’t ready to hear something until we are ready to hear it (like when I was in treatment). I also deeply know how invalidating those word can feel when one’s body narrative absolutely feels like a fact—an inescapable plight of guilt, shame, and comparison and the thoughts and behaviors that express these painful states.

    Research on body image illuminates the extent to which body image influences self-esteem and self-worth. According to research presented by Dr. Margo Maine in 2017 at the National Eating Disorder Information Centre’s Body Image and Self-Esteem Conference, 15% of girls reportedly skip school, 13% will not speak out to give an opinion, 5% will not go to a job interview, and 3% will call out of work when they feel bad about their bodies. Similarly, 17% of women reportedly will not show up for a job interview, and 8% will not go to work.

    The journal Body Image reported a high prevalence of body dissatisfaction among adults in the United States. The study, which included 12,176 US men and women who completed an online survey, found that only about a quarter of the participants were satisfied with their appearance.

    The 2017 Dove Global Girls Beauty and Confidence Report, which interviewed 5,165 girls aged 10 to 17 across 14 countries, reported that higher levels of body esteem have a lasting impact on a girls’ confidence, resilience, and life satisfaction. Conversely, poor body image was associated with not participating in social activities due to feeling self-conscious about their appearance. The report found that girls generally would prefer that the media include more diverse body sizes and are dissatisfied with the emphasis on beauty as a means of happiness.

    Shifting Perceptions

    What exactly is body image, and why is compassion vital for creating personal and social transformation? According to Judith Lightstone, author of the article, “Improving Body Image,” body image involves our perception, imagination, emotions, and physical sensations of and about our bodies. Body image is sensitive to mood, environment, and physical experience. It is learned in the family, among peers, and through social and cultural expectations. Perception is fluid; fact is a hard stop.

    When we finally come around to giving ourselves permission to embrace (or at least consider) that body image is a perception rather than fact, portals to healing open in unexpected and powerful ways as new body narratives have space to emerge. Unlike fact, perceptions can be challenged, shifted, and reoriented. We can relieve ourselves from the oppression of self-hate and rewrite body narratives grounded in possibility. Although our body narratives are strongly influenced by social messages, cultural expectations, and familial beliefs, they still belong to us, which means we have the capacity to challenge, shift, and reorient our perceptions about our bodies. We have freedom to relate to our bodies in new ways and explore their power and grace.

    I wholeheartedly own that I write this article from a privileged perspective. Who am I to speak of oppression? I am uncomfortably and acutely aware that my body and skin color afford me social acceptance. Embracing body image as a perception I am free to revise is also a privilege. From my education (another privilege), conversations with others, and seeking out the stories of those whose lives look very different than mine, I respect the fact that power structures reinforce which bodies “belong” and which do not. Power structures that are sexist, racist, able-ist, size-ist, classist, heteronormative, and ageist are burdensome barriers, exacerbating the efforts of many to perceive their bodies in affirming or even more neutral ways. Although these barriers are mighty, compassion is a force that can move the human spirit in surprising ways and represents the possibility for shifts in perceptions about all bodies.

    Practicing Compassionate Listening

    If you wish for a kinder relationship with your own body and the same for others and their bodies, my call to action, then, is twofold: First, compassionate listening so that everyone feels heard, seen, and valued. Fervently listen with compassion to the stories of those whose life circumstances are different than yours. Be curious, ask questions, invite others to speak about the barriers in their lives. Practice dropping your biases and open your heart to the greatest capacity for empathy and connection. Listen without giving advice or sharing your own story. Allow the other person to truly be seen and heard, as it’s in these moments—when we take up the space we rightly deserve—that the subtle and clear energy of healing shows up. Listening with compassion allows everyone to feel their life experiences are included, validated, and valued. And as we learn to listen without judgement to others, we show ourselves where there is room for compassionate listening within ourselves.

    Practice bringing this open, compassionate energy to your social media use, too. Diversify your social media newsfeeds so that you are learning from and about other groups’ experiences, the challenges they face, and understand what they value. In the spirit of compassionate listening and social empowerment, you might even share these posts on your own newsfeeds, amplifying those voices engaged in conversations about body image that our world needs to hear. Additionally, be mindful of the words included in your own posts to avoid perpetuating insensitive cultural and social messages about bodies.

    Honoring the Threads of Shared Experience

    Secondly, hold compassion for the intimate beauty of shared experience. Despite our varying life circumstances, we share a common thread, that at one time or another we were locked into the painful belief that our body image is a fact, that we can relate the weight of guilt, shame, and comparison, that we know the depths of despair that accompanies body loathing. This is a deeply powerful inner knowing, the kind that doesn’t even require we know each other’s names or other personal information. By nature of this shared common thread, we speak the same language.

    Connecting through such palpable understanding and empathy is a defining moment of human affinity from which personal and social transformation stems. For example, it’s because of this shared understanding with my clients that I can authentically embody compassion through my eyes, tone, body language, and words, allowing them a safe space to speak their truth. From this compassionate space flows the safety they need to move toward new, empowering perspectives and self-care practices.

    Compassion Creates Change

    I invite you to reflect on where there is room for compassion toward your own body and other’s bodies, too. What “facts” that inform your own body narratives are holding you back from offering this compassion to yourself and others? Take time to be with these questions, and no matter the answers that come, remember compassion. This is our greatest source of power as we seek an affirming relationship with our body and find healing in our shared experiences with others.

     

    References

    Judy Lightstone, “Improving Body Image,” Auckland PSI (Psycho Somatic Integration) Institute,

    Additional Reading, http:www.psychotherapist.org/improving-body-image.html.

    Margo Maine, “Invisible Women: Eating Disorders and the Pressure to Be Perfect at Midlife and Beyond: A Relational Culture Approach,” National Eating Disorder Information Centre (NEDIC), http://nedic.ca/node/976. 7.

    David A. Frederick, Gaganjyot Sandhu, Patrick J. Morse, and Viren Swami, “Correlates of Appearance and Weight Satisfaction in a U.S. National Sample: Personality, Attachment Style, Television Viewing, Self-Esteem, and Life Satisfaction,” Body Image 17 (June 2016): 191–203, https://doi.org/10.1016/j.bodyim.2016.04.001

    “Girls on Beauty: New Dove Research Finds Low Beauty Confidence Driving 8 in 10 Girls to Opt Out of Future Opportunities,” PRNewswire, October 5, 2017, https://www .prnewswire.com/news-releases/girls-on-beauty-new-dove-research-finds-low-beautyconfidence-driving-8-in-10-girls-to-opt-out-of-future-opportunities-649549253.html.

     

     By Jennifer Kreatsoulas, PhD, E-RYT 500, C-IAYT

    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.

    Jennifer Kreatsoulas, PhD, E-RYT 500, C-IAYT, is a certified yoga therapist specializing in eating disorders and body image. She is an inspirational speaker and author of Body Mindful Yoga: Create a Powerful and Affirming Relationship With Your Body. Jennifer provides yoga therapy via online and in person at YogaLife Institute in Wayne, PA, and leads yoga therapy groups at Monte Nido Eating Disorder Center of Philadelphia. She teaches workshops, retreats, and specialized trainings for clinicians, professionals, and yoga teachers. She also mentors professionals who wish to integrate yoga into their work with eating disorder clients. Jennifer is a partner with the Yoga & Body Image Coalition and writes for Yoga International and Yoga Journal and other influential blogs. She has appeared on Fox29 news and WHYY’s “The Pulse,” and has been featured in the Huffington Post, Real Woman Magazine, Medill Reports Chicago, Philly.com, The Yoga International Podcast, and ED Matters Podcast. Connect with Jennifer: www.Yoga4EatingDisorders.com.