<![CDATA[YOGA WITH VICTOR - VICYASA™

<![CDATA[YOGA WITH VICTOR - VICYASA™ - Blog/Events]]>Sat, 18 Jul 2026 21:20:05 -0700Weebly<![CDATA[Yoga at OHM Newsletter Vicyasa™ 7/20 - 7/26/2026: YIN Yo'... ;Queens LIC Hot Classes]]>Sat, 18 Jul 2026 13:52:17 GMThttp://www.yogawithvictor.com/blogevents/yoga-at-ohm-newsletter-vicyasatm-720-7262026-yin-yo-queens-lic-hot-classes"Yoga is a dance between control and surrender—between pushing and letting go." — Joel Kramer

Victor Cotto Yoga; NYC Best Yoga Teachers; Sui Yoga & Spa; New York Yoga Hot; Hampton's Hot Yoga; Astoria Queens Yoga; Vinyasa Power Teacher Training, HealSpace LIC Queens Opening Yoga HOT Power

Vinyasa is an active, dynamic "yang" practice that builds strength, flexibility, and cardiovascular health through moving breath-to-movement sequences. In contrast, Yin Yoga is a passive, meditative practice that targets deep connective tissues (like fascia and ligaments) through long, 3- to 5-minute floor holds to increase joint mobility and release tension.

Choosing between the two depends entirely on your immediate physical and mental goals, as the styles serve distinct, complementary purposes:
Practice Vinyasa If You Want To:
Build Heat & Strength: The flowing nature acts as a cardiovascular workout, toning muscles, burning calories, and building core stability.
Energize Your Body: It is excellent for waking up a sluggish system or moving stagnant energy.
Sync Breath with Movement: It trains you to maintain a steady, controlled breath while under physical exertion, which helps develop stress resilience.

Practice Yin Yoga If You Want To:
Increase Flexibility: While vinyasa actively engages muscles, yin allows muscles to relax so you can safely stress and lengthen deep, rigid connective tissues.
Recover and Heal: It is highly therapeutic for runners, weightlifters, or frequent vinyasa practitioners needing to improve joint mobility and prevent injury.
De-stress & Find Stillness: Yin activates the parasympathetic nervous system, lowering cortisol levels and forcing the mind to sit in calm, uncomfortable stillness.

Because they sit at opposite ends of the yoga spectrum, many practitioners combine them—using vinyasa to build strength and yin to recover.

Consider these specific times to roll out your mat for some YIN YOGA:

Before active or dynamic movement: Practicing Yin before a "yang" workout (like vinyasa or weightlifting) helps loosen tight joints and fascia before muscles get too warmed up.
After a long trip: Because travel is considered a very active, "yang" state—even if you're just sitting—a Yin sequence is perfect for stretching out tight hips and legs post-transit.
During your moon cycle: Practitioners find that gentle Yin shapes provide comfort and relief when the body feels fatigued or sore during menstruation.
When life is overwhelming: Whenever your day-to-day schedule feels hectic, a drop-in Yin session is an excellent way to slow down and practice mindfulness.

I'll be in Yin Training this month and hopefully adding more public Yin classes to my schedule. Stay tuned!

HOT VINYASA IN L.I.C. QUEENS
"Something new is taking shape in Long Island City. Quietly, intentionally, and with purpose. It’s not a gym, not a clinic, and not a spa, but something that lives in between. A space designed for real healing, where modern science meets deeper, timeless practices. Thoughtfully built for how we actually live, move, and recover. We’re not saying much yet, but it’s coming soon." -- From Healspace's website.

THE SCHEDULE?

Every Monday night: 5:00 pm hot dynamic flow and 6:30 pm hot dynamic flow. Location? 5-21 47th road.

Long Island City's new sanctuary for goodness, wellness and community.

See you soon, friends!

Please follow them on Instagram here!

NAMASTE,
Victor Cotto
www.YogaWithVictor.com
Instagram: CottoVic
Facebook: Yoga With Victor - Vicyasa™

]]><![CDATA[Yoga at OHM Newsletter Vicyasa™ 7/13 - 7/19/2026: LIC Queens, Monday Hot Classes & More]]>Sun, 12 Jul 2026 17:39:32 GMThttp://www.yogawithvictor.com/blogevents/yoga-at-ohm-newsletter-vicyasatm-713-7192026-lic-queens-monday-hot-classes-moreSweet days of summer, the jasmine's in bloom
July is dressed up and playing her tune
And I come home from a hard day's work...
Summer breeze, makes me feel fine
Blowing through the jasmine in my mind" -- 'Summer Breeze' Seals and Croft (1972)

Victor Cotto Yoga New York City Best Teacher, Sui Yoga & Spa Thermae NYC Soho, Hampton's Hot Yoga Teacher Studio best Meditation, New York Yoga Hot NYC Upper East Side, Victor Cotto Vicyasa™ Private Celebrity Teacher Yoga; NYC Best Workouts Yoga Hot

Yes, practicing yoga in heated conditions (hot yoga, hot vinyasa, etc..) is an excellent way to beat the Summer's rising temperatures. Exposing your body to intense heat trains your cardiovascular system to regulate temperature more efficiently, making the sweltering outdoor heat much more manageable and less draining.

KEY BENEFITS FOR SUMMER
Heat Acclimatization: Think of the studio as your "training ground"... Regular heated practice gets your body to sweat and cooling itself down with yogic techniques, arming you with resilience for the dog days of summer.
Increased Flexibility: The combination of warm muscles and a naturally limber summer body makes it easier to stretch deeper and improve mobility without higher probability risk of injury.
Enhanced Circulation: Heat widens your blood vessels, improving the delivery of oxygen and nutrients and aiding muscle recovery.

With a regular hot yoga practice, you’ll be more mindful about hydrating regularly. This is extra important in the summertime when it’s hotter outside, as we constantly use our muscles differently than in the winter monthsand the demands of the season are vastly different.

As always, practice mindfulness and understanding.

Listen to your intuition and know when you risk pushing too far and causing injury. No one wants a torn hamstring in the summertime and being heated doesn't always mean you are ready for deep stretching and profound physical practice.

HOT VINYASA IN L.I.C. QUEENS
"Something new is taking shape in Long Island City. Quietly, intentionally, and with purpose. It’s not a gym, not a clinic, and not a spa, but something that lives in between. A space designed for real healing, where modern science meets deeper, timeless practices. Thoughtfully built for how we actually live, move, and recover. We’re not saying much yet, but it’s coming soon." -- From Healspace's website.

THE SCHEDULE?

Every Monday night: 5:00 pm hot dynamic flow and 6:30 pm hot dynamic flow. Location? 5-21 47th road.

Long Island City's new sanctuary for goodness, wellness and community.

See you soon, friends!

Please follow them on Instagram here!

NAMASTE,
Victor Cotto
www.YogaWithVictor.com
Instagram: CottoVic
Facebook: Yoga With Victor - Vicyasa™

]]><![CDATA[Yoga at OHM Newsletter Vicyasa™ 7/6 - 7/12/2026: SIGN UP Healpace LIC HOT CLASSES; Yoga High]]>Thu, 02 Jul 2026 18:25:09 GMThttp://www.yogawithvictor.com/blogevents/yoga-at-ohm-newsletter-vicyasatm-76-7122026-sign-up-healpace-lic-hot-classes-yoga-high"High isn’t a destination. It’s a perspective." — Unknown

Victor Cotto Yoga, Healspace Long Island City Queens New Hot Yoga Studio & Spa, Astoria Queens Hot Yoga Studio, LIC Queens Hot Yoga, Vicyasa™ Cotto Victor Yoga, Hampton's Hot Yoga New Studio NYC, Hunter's Point Queens Hot Yoga Workout Wellness

That post-class "yoga high" is a real thing -- it's a biochemical cocktail!

After class, your body balances an adrenaline spike with a flood of endorphins, dopamine, and oxytocin. This combination of chemicals acts as your body's natural pain reliever and mood booster, leaving you feeling energized, centered, and incredibly euphoric.

The science behind this natural high and stress-relief involves a few key processes:

Adrenaline/Cortisol Shift: Intense movement initially triggers your fight-or-flight response, but yoga's mindful breathing quickly signals your parasympathetic nervous system to bring those levels down.

Endorphin Release: As you push your physical limits, your brain releases these neurotransmitters, which mask physical discomfort and promote a sense of well-being.

Deep Breathing (Pranayama): Controlled breathing alters oxygen and CO₂ levels in the blood, which can induce a lightheaded, floaty, or highly focused state.

Parasympathetic Shift: Deep, restorative poses (especially final resting poses like Savasana) pull you out of "fight or flight" mode and activate your parasympathetic nervous system.

While yoga cannot change our external stressors, it allows us to respond rather than react to stress. Yoga can counteract the harmful physical effects of stress and lead to changes in the body, brain, and mind that increase resilience and adaptability.

Along with any "high", make sure after class to take a timeout, stay longer in Savasana, or reroute mindfully before you forget your home/car keys, take on communication that might be overly stimulating, forget which shoes you wore/take someone else's, or move haphazardly to another activity.

HOT VINYASA IN L.I.C. QUEENS
"Something new is taking shape in Long Island City. Quietly, intentionally, and with purpose. It’s not a gym, not a clinic, and not a spa, but something that lives in between. A space designed for real healing, where modern science meets deeper, timeless practices. Thoughtfully built for how we actually live, move, and recover. We’re not saying much yet, but it’s coming soon." -- From Healspace's website.

THE SCHEDULE?

Every Monday night: 5:00 pm hot dynamic flow and 6:30 pm hot dynamic flow. Location? 5-21 47th road.Let's lock in and make their first week launch one to remember!

Long Island City's new sanctuary for goodness, wellness and community.

See you soon, friends!

Please follow them on Instagram here!

NAMASTE,
Victor Cotto
www.YogaWithVictor.com
Instagram: CottoVic
Facebook: Yoga With Victor - Vicyasa™

]]><![CDATA[Yoga at OHM Newsletter Vicyasa™ 6/29 - 7/5/2026: Teaching Hot Classes in Queens, LIC; Independence Day & Yoga]]>Thu, 25 Jun 2026 15:03:14 GMThttp://www.yogawithvictor.com/blogevents/yoga-at-ohm-newsletter-vicyasatm-629-752026-teaching-hot-classes-in-queens-lic-independence-day-yoga"You just gotta ignite the light and let it shine." — Katy Perry, “Firework”

Victor Cotto Yoga New York City Best Teacher, Sui Yoga & Spa Thermae NYC Soho Union Square, Hampton's Hot Yoga Teacher Studio best Meditation, New York Yoga Hot NYC Upper East Side, Victor Cotto Vicyasa™ Private Celebrity Teacher Yoga

One of yoga's many themes, narratives and goals is liberation. It's a journey towards freeing yourself from the mind's limitations and the constraints we often unknowingly place on ourselves. Just as Independence Day celebrates freedom and self-determination on a national scale, yoga offers a path to personal independence, helping us break free from negative patterns, stress, and anxiety.

The Fourth of July, a day of fireworks and parties, brings people together in a spirit of unity and celebration, much like how yoga fosters a sense of community. Despite being a personal practice, it connects us with others on similar paths of self-discovery and personal growth. This sense of unity and connectedness is central to both yoga and the ideals we celebrate during the nation's Summer gathering.

The outward display of fireworks can be mirrored inward. Profound meditation allows you to tap into an internal sense of "illumination" or inner light, focusing your attention on the peace within rather than seeking happiness solely from external celebrations.

Freedom, the liberation from torturous cycles in our lives, empowers us to listen to our instinctual body's spirit, understand our minds, and make choices that lead to a healthier, more balanced life.

To all my followers, students, teachers and friends: have an amazing and safe Independence Day.

HOT VINYASA IN L.I.C. QUEENS
"Something new is taking shape in Long Island City. Quietly, intentionally, and with purpose. It’s not a gym, not a clinic, and not a spa, but something that lives in between. A space designed for real healing, where modern science meets deeper, timeless practices. Thoughtfully built for how we actually live, move, and recover. We’re not saying much yet, but it’s coming soon." -- From Healspace's website.

I'll be teaching Monday evening hot yoga sessions starting in July, 2026. Long Island City's new sanctuary for goodness, wellness and community.

See you soon, friends!

Follow them on Instagram here!

A PEEK INTO MENTORSHIP WITH VICYASA™...
Many prospective teachers, graduates of teacher training(s) and a handful of you that have a desire just to dive deeper into the many aspects of a yoga practice and teaching yoga regularly have been greatly impacted by our bespoke mentoring program.

Mentorship sessions can include sharing the exact experience lived, the practical wisdom I and other teachers have gained from our journey in their domain. We are highly skilled at directing strategies and processes that can sometimes transfer across different contexts.

Yoga is a journey as much as a practice. In fact, it's a journey that should never end. Those of us on that journey should be open to learning new things. We should be open to new experiences. That is what mentorship offers. It's an opportunity for a more experienced yoga teacher to share their experiences with you.

We are ready to work with anyone on a 1:1 basis or mini-group. There will be suggestions for your practice/teachings, you get a catered-to-you manual with loads of vital information and you can take notes and record your questions or concerns. I will curate a personalized practice for you, based on your interest, needs, questions and situation. You then take this practice into your own life. What you discover, feel, experience, or learn via the lens of our personal practice will then create the context for potential offerings or paths you take whether in your personal or business life. The practices may be adapted, changed, modified, or added to.

This relationship is important for professional yoga teachers. It’s important because as we dive into the industry we often muddy the waters between ‘teaching’ and ‘personal path.' Furthermore the environment of the yoga industry can be difficult to navigate. No one should try to do it on their own.

What if you're not a teacher and would like to prepare for training or enhance your ever-hungry-desire to absorb all things yoga? Holla' at me.

Feel like your 200 hour training ended with you needing more questions answered? Want to expand on those teachings? Do you feel like there are areas of your teaching repertoire that need enhancing? Contact me for more info and enrollment.

PRIVATES: ONE-TO-ONE WORK!
If you want to set up any private sessions or events, please contact me through email. You can learn more about privates: CLICK HERE!

SINGLE CLASSES
We've added single class purchases to our on-demand offerings. How does it work? A $17 payment will give you access to a single pre-recorded class with Victor or anyone on his staff. The private link with a unique access code will give you entry to that class, which you can load anytime you want. You'll have 24-hours of unlimited access to that class. No refunds, returns and you must use that class within 24-hours of receiving it before it expires. You can request a teacher on our on-demand options... featuring Demetra Kentrotas (@d_meetch), Leanne McDermott (@leannerays), Elinor Cohen (@elinorraerigby) and others.

REGULAR RATES:

$65 for 30 days of UNLIMITED CLASSES! (includes on-demand)
$17 for 1 pre-recorded class (24 hour access from purchase)

PAYMENT:
VENMO -- @Vicyasa
Paypal -- Victor@YogawithVictor.com

NAMASTE,
Victor Cotto
www.YogaWithVictor.com
Instagram: CottoVic
Facebook: Yoga With Victor - Vicyasa™

]]><![CDATA[Yoga at OHM Newsletter Vicyasa™ 6/22 - 6/28/2026: I'm BACK HOT LIC, Queens Classes; Summer Flow State]]>Fri, 19 Jun 2026 16:09:25 GMThttp://www.yogawithvictor.com/blogevents/yoga-at-ohm-newsletter-vicyasatm-622-6282026-im-back-hot-lic-queens-classes-summer-flow-state"The feeling state of summertime is a sweet serendipity: finding something beautiful without striving or struggling to find it." — Jennifer Williamson

Victor Cotto Yoga; New York City Best Yoga Teachers NYC; Sui Yoga & Spa Thermae; New York Yoga Ho Upper East; Hampton's Hot Yoga; Queens, New York Yoga Studios; Yoga in the Park NYC Bryant, Central Park; Long Island City Yoga Free

Summer is the time when we put plans into action. This is the season we are invigorated, feeling motivated and full of energy. The height of Summer is also the height of extroversion, and the time to embrace all that life has to offer. This is the time to say ‘yes’ to invitations, engage in projects at full capacity, dive into passions, travel and explore, and infuse as much fun into your day as possible.

Take a moment to reflect upon how much ‘fun’ you incorporate into your life – when was the last time you did something purely for the joy of it? When was the last time froliking and flirtations were on the forefront of your day-to-day life? If it’s been a while, journal ten things that you consider fun and inherently enjoy, then commit to engaging with at least one of these activities each week throughout the summer.

Summer is linked to the ‘pleasure’ hormone dopamine. That boost happens with an early dose of morning sunlight, as it triggers a dopamine release into the body, giving us a natural mood boost to start the day.

Dopamine isn’t just about pleasure however,it stimulates neurotransmitters responsible for motivation too. With a morning dose of dopamine, we’re more motivated to approach the day with energy, vibrancy, and enthusiasm.

Ancient yogis knew the power of morning sunlight, and some of the earliest forms of Surya Namaskar [Sun Salutations] didn’t involve movement, but focused instead on meditation with sun-gazing – looking towards the sky at sunrise and sunset.

It's time to live this Summer -- start by aligning your personal rhythms with the tempo of nature. Get outside in the morning, add a little more fun to your day, and perhaps say ‘yes’ to life a little more this season.

HOT VINYASA IN L.I.C. QUEENS
"Something new is taking shape in Long Island City. Quietly, intentionally, and with purpose. It’s not a gym, not a clinic, and not a spa, but something that lives in between. A space designed for real healing, where modern science meets deeper, timeless practices. Thoughtfully built for how we actually live, move, and recover. We’re not saying much yet, but it’s coming soon." -- From Healspace's website.

I'll be teaching Monday evening hot yoga sessions starting in July, 2026. Long Island City's new sanctuary for goodness, wellness and community.

See you soon, friends!

Follow them on Instagram here!

A PEEK INTO MENTORSHIP WITH VICYASA™...
Many prospective teachers, graduates of teacher training(s) and a handful of you that have a desire just to dive deeper into the many aspects of a yoga practice and teaching yoga regularly have been greatly impacted by our bespoke mentoring program.

Mentorship sessions can include sharing the exact experience lived, the practical wisdom I and other teachers have gained from our journey in their domain. We are highly skilled at directing strategies and processes that can sometimes transfer across different contexts.

Yoga is a journey as much as a practice. In fact, it's a journey that should never end. Those of us on that journey should be open to learning new things. We should be open to new experiences. That is what mentorship offers. It's an opportunity for a more experienced yoga teacher to share their experiences with you.

We are ready to work with anyone on a 1:1 basis or mini-group. There will be suggestions for your practice/teachings, you get a catered-to-you manual with loads of vital information and you can take notes and record your questions or concerns. I will curate a personalized practice for you, based on your interest, needs, questions and situation. You then take this practice into your own life. What you discover, feel, experience, or learn via the lens of our personal practice will then create the context for potential offerings or paths you take whether in your personal or business life. The practices may be adapted, changed, modified, or added to.

This relationship is important for professional yoga teachers. It’s important because as we dive into the industry we often muddy the waters between ‘teaching’ and ‘personal path.' Furthermore the environment of the yoga industry can be difficult to navigate. No one should try to do it on their own.

What if you're not a teacher and would like to prepare for training or enhance your ever-hungry-desire to absorb all things yoga? Holla' at me.

Feel like your 200 hour training ended with you needing more questions answered? Want to expand on those teachings? Do you feel like there are areas of your teaching repertoire that need enhancing? Contact me for more info and enrollment.

PRIVATES: ONE-TO-ONE WORK!
If you want to set up any private sessions or events, please contact me through email. You can learn more about privates: CLICK HERE!

SINGLE CLASSES
We've added single class purchases to our on-demand offerings. How does it work? A $17 payment will give you access to a single pre-recorded class with Victor or anyone on his staff. The private link with a unique access code will give you entry to that class, which you can load anytime you want. You'll have 24-hours of unlimited access to that class. No refunds, returns and you must use that class within 24-hours of receiving it before it expires. You can request a teacher on our on-demand options... featuring Demetra Kentrotas (@d_meetch), Leanne McDermott (@leannerays), Elinor Cohen (@elinorraerigby) and others.

REGULAR RATES:

$65 for 30 days of UNLIMITED CLASSES! (includes on-demand)
$17 for 1 pre-recorded class (24 hour access from purchase)

PAYMENT:
VENMO -- @Vicyasa
Paypal -- Victor@YogawithVictor.com

NAMASTE,
Victor Cotto
www.YogaWithVictor.com
Instagram: CottoVic
Facebook: Yoga With Victor - Vicyasa™

]]><![CDATA[Yoga at OHM Newsletter Vicyasa™ 6/15 - 6/21/2026: Etiquette; phones, "doing my thang" & leaving early]]>Fri, 12 Jun 2026 18:04:09 GMThttp://www.yogawithvictor.com/blogevents/yoga-at-ohm-newsletter-vicyasatm-615-6212026-etiquette-phones-doing-my-thang-leaving-early"Etiquette requires us to admire the human race." — Mark Twain

Victor Cotto Yoga NYC, Sui Yoga & Spa, New York Yoga Hot Upper East Side, Astoria Queens Hot Yoga, Summer Yoga Outdoors NYC 2026, New York City Best Yoga Teachers, Hampton's Hot Yoga Teacher & Privates Meditation

Yoga etiquette focuses on fostering a peaceful, respectful, and focused environment for everyone. Even as a teacher, I still get annoyed and cannot understand why some people show up to group yoga classes, say they love the instructor, but consistently freestyle, want to do poses nowhere near what the teacher is guiding, disregard the journey, or step into the room late, leave early, or exhibit the terminal behavior of demanding, "I need the phone next to my mat."

Because yoga centers on mindfulness and disengaging from the outside world, unrestricted phone use directly disrupts the physical and mental space for both students and the teacher.

I greatly appreciate being unreachable at times. As an introverted type, I need alone time, without the distractions of phone calls and emails, to function at my full potential. The idea of setting my phone next to my mat in my home yoga practice—let alone in a class—so that I can keep up with my emails, phone messages or Facebook feed is unthinkable. When I’m practicing yoga and meditation, my practice works better and feels better if I focus on what’s happening in my body/mind in the present moment.

Regarding early departures, a universal piece of advice from instructors is to let them know before class if you plan to leave early. Unless you are the person who always wants to leave early... in which case, honestly, don't show up to my class. Truly. At that point, it's asshole behavior and chances are, the practitioners that truly want to enjoy my offerings don't want you or your disrupting attention-seeking behavior.

Studios and teachers know exactly who is there and for what. To the students who show up to a specific teacher's class yet feel compelled to sidecrow 5 minutes in, jump into the walls during every vinyasa attempt or freestyle... the students next to you do not appreciate or like your actions.

Every movement, question, and energy shift interacts with the group dynamic, requiring real-time adaptability from both the instructor and the participants. Your participation in a group class "does not happen in a vacuum"; if you want extra attention, take private lessons. If you want to do your own thing but just need the fire of a hot room, then isolate yourself in a room, turn up the thermostat and be that asshole alone, wearing as many layers as you want as well.

It's not that difficult... right? Like my teacher Marko used to lovingly say, "Don't be an asshole."

PRIVATES: ONE-TO-ONE WORK!
If you want to set up any private sessions or events, please contact me through email. You can learn more about privates: CLICK HERE!

SINGLE CLASSES
We've added single class purchases to our on-demand offerings. How does it work? A $17 payment will give you access to a single pre-recorded class with Victor or anyone on his staff. The private link with unique access code will give you entry to that class, which you can load anytime you want. You'll have 24-hours of unlimited access to that class. No refunds, returns and you must use that class within 24-hours of receiving it before it expires. You can request a teacher on our on-demand options... featuring Demetra Kentrotas (@d_meetch), Leanne McDermott (@leannerays), Elinor Cohen (@elinorraerigby) and others.

REGULAR RATES:

$65 for 30 days of UNLIMITED CLASSES! (includes on-demand)
$17 for 1 pre-recorded class (24 hour access from purchase)

PAYMENT:
VENMO -- @Vicyasa
Paypal -- Victor@YogawithVictor.com

NAMASTE,
Victor Cotto
www.YogaWithVictor.com
Instagram: CottoVic
Facebook: Yoga With Victor - Vicyasa™

]]><![CDATA[Yoga at OHM Newsletter Vicyasa™ 6/8 - 6/14/2026: Flag Day!]]>Fri, 05 Jun 2026 18:00:23 GMThttp://www.yogawithvictor.com/blogevents/yoga-at-ohm-newsletter-vicyasatm-68-6142026-flag-day"May the wind carry peace to all corners of the earth." -- Buddhist & Tibetan prayer

Victor Cotto Yoga New York City Best Teachers; Sui Yoga & Spa Thermae; New York Yoga Hot; Hampton's Hot Yoga Studio Teachers; Private Yoga Teacher celebrities Hamptons & Hollywood; Yoga Famous; Actor, models, singers, Broadway Yoga Meditation Teacher

What are those colorful, rectangular pieces of cloth strung on ropes at many yoga studios? These "Yoga flags" (more precisely called Tibetan prayer flags) embody the five elements of nature and the spread of peace, compassion, and positive energy -- releasing blessings into the wind as they flutter.

Practitioners believe that instead of sending messages to a god, the wind gently blows the printed mantras and goodwill out into the universe.

The flags are arranged in a specific, intentional color order from left to right to represent balance:

Blue: Symbolizes the sky and space. It represents open-mindedness, purity, and healing.
White: Symbolizes air and wind. It is associated with the breath of life, purity, and clarity of thought.
Red: Symbolizes fire. It embodies warmth, energy, passion, and spiritual transformation.
Green: Symbolizes water. It represents balance, harmony, and the nurturing, flowing aspects of life.
Yellow: Symbolizes earth. It stands for stability, groundedness, and the solid foundations of the body and mind.

In addition to traditional Tibetan flags, studios also hang Chakra flags, which correspond to the seven main energy centers of the body (from the Root to the Crown). Some studios even use strings of flags depicting different yoga asanas (poses) and the Om symbol.

Unlike traditional Tibetan prayer flags, which carry written mantras designed to spread by the wind to benefit all sentient beings, chakra flags primarily focus on the individual's inner harmony, emotional health, and spiritual well-being.

When flags fade and wear out, they symbolize life's evanescence. This natural wear is intentional, as it symbolizes the Buddhist concept of impermanence—the idea that life is constantly moving, changing, and cycling forward. We retire old flags by burning them.

A PEEK INTO MENTORSHIP WITH VICYASA™...
Many prospective teachers, graduates of teacher training(s) and a handful of you that have a desire just to dive deeper into the many aspects of a yoga practice and teaching yoga regularly have been greatly impacted by our bespoke mentoring program.

Mentorship sessions can include sharing the exact experience lived, the practical wisdom I and other teachers have gained from our journey in their domain. We are highly skilled at directing strategies and processes that can sometimes transfer across different contexts.

Yoga is a journey as much as a practice. In fact, it's a journey that should never end. Those of us on that journey should be open to learning new things. We should be open to new experiences. That is what mentorship offers. It's an opportunity for a more experienced yoga teacher to share their experiences with you.

We are ready to work with anyone on a 1:1 basis or mini-group. There will be suggestions for your practice/teachings, you get a catered-to-you manual with loads of vital information and you can take notes and record your questions or concerns. I will curate a personalized practice for you, based on your interest, needs, questions and situation. You then take this practice into your own life. What you discover, feel, experience, or learn via the lens of our personal practice will then create the context for potential offerings or paths you take whether in your personal or business life. The practices may be adapted, changed, modified, or added to.

This relationship is important for professional yoga teachers. It’s important because as we dive into the industry we often muddy the waters between ‘teaching’ and ‘personal path.' Furthermore the environment of the yoga industry can be difficult to navigate. No one should try to do it on their own.

What if you're not a teacher and would like to prepare for training or enhance your ever-hungry-desire to absorb all things yoga? Holla' at me.

Feel like your 200 hour training ended with you needing more questions answered? Want to expand on those teachings? Do you feel like there are areas of your teaching repertoire that need enhancing? Contact me for more info and enrollment.

PRIVATES: ONE-TO-ONE WORK!
If you want to set up any private sessions or events, please contact me through email. You can learn more about privates: CLICK HERE!

SINGLE CLASSES
We've added single class purchases to our on-demand offerings. How does it work? A $17 payment will give you access to a single pre-recorded class with Victor or anyone on his staff. The private link with a unique access code will give you entry to that class, which you can load anytime you want. You'll have 24-hours of unlimited access to that class. No refunds, returns and you must use that class within 24-hours of receiving it before it expires. You can request a teacher on our on-demand options... featuring Demetra Kentrotas (@d_meetch), Leanne McDermott (@leannerays), Elinor Cohen (@elinorraerigby) and others.

REGULAR RATES:

$65 for 30 days of UNLIMITED CLASSES! (includes on-demand)
$17 for 1 pre-recorded class (24 hour access from purchase)

PAYMENT:
VENMO -- @Vicyasa
Paypal -- Victor@YogawithVictor.com

NAMASTE,
Victor Cotto
www.YogaWithVictor.com
Instagram: CottoVic
Facebook: Yoga With Victor - Vicyasa™

]]><![CDATA[Yoga at OHM Newsletter Vicyasa™ 5/25 - 5/31/2026: Do I need a Guru?]]>Wed, 20 May 2026 15:11:24 GMThttp://www.yogawithvictor.com/blogevents/yoga-at-ohm-newsletter-vicyasatm-525-5312026-do-i-need-a-guru"Everything is Guru. But not every student listens." - unknown

Victor Cotto Sunset Yoga Long Island City NYC Queens, Sui Yoga & Spa Hot Yoga, New York Yoga Hot Upper East Side NYC, Heal Space LIC Yoga Studio, Queens NYC Free Yoga Summer 2026

A yoga guru is a knowledgeable spiritual mentor or teacher, derived from Sanskrit terms meaning "remover of darkness" [(gu) = darkness, (ru) = that which dispels)]. A guru guides students to shift from naïveté to enlightenment, often acting as a bridge between ancient yogic philosophy and modern daily life applications.

Finding a yoga guru and/or teacher who resonates with you involves identifying your personal goals, trying out various classes, and observing if the instructor provides a safe, knowledgeable, and supportive environment.

First, determine your needs and goals:

Define Your Goal: Are you seeking physical fitness, stress relief, spiritual growth, or rehabilitation? Different teachers specialize in different styles.
Identify Your Level: Beginners may want to search for gentle or foundation-based classes, while advanced practitioners might look for specific lineages like Iyengar for alignment or Mysore Ashtanga.
Look for Authenticity: Choose someone who instructs for the benefit of the students' growth, development and safety rather than for their own ego. A trustworthy and reliable teacher is a guide, not a show-off.
Value Lineage: A teacher who respects and mentions their own teachers or lineage often indicates a solid foundation.

Don't be afraid to take classes with several instructors, as the right fit often requires trying a few options. Sometimes taking a class in person is the only way to feel if the teacher's teaching style, voice, and atmosphere match your needs. The right teacher helps you connect with your own inner guidance and feel better about yourself after class, about the application of the practice in your own lifestyle and how to facilitate an understanding of what they do and how they do it without judgement.

A true guru exhibits compassion, patience, and unwavering commitment to the student's welfare, without requiring blind submission.

Moreover, everything around us can be a "guru": our experiences, life, happenings, the decisions we make and don't make. How often do we truly listen and recognize our own ability to be our own guru?

A PEEK INTO MENTORSHIP WITH VICYASA™...
Many prospective teachers, graduates of teacher training(s) and a handful of you that have a desire just to dive deeper into the many aspects of a yoga practice and teaching yoga regularly have been greatly impacted by our bespoke mentoring program.

Mentorship sessions can include sharing the exact experience lived, the practical wisdom I and other teachers have gained from our journey in their domain. We are highly skilled at directing strategies and processes that can sometimes transfer across different contexts.

Yoga is a journey as much as a practice. In fact, it's a journey that should never end. Those of us on that journey should be open to learning new things. We should be open to new experiences. That is what mentorship offers. It's an opportunity for a more experienced yoga teacher to share their experiences with you.

I am willing to work with anyone on a 1:1 basis or mini-group. There will be suggestions for your practice/teachings, you get a catered-to-you manual with loads of vital information and you can take notes and record your questions or concerns. I will curate a personalized practice for you, based on your interest, needs, questions and situation. You then take this practice into your own life. What you discover, feel, experience, or learn via the lens of our personal practice will then create the context for potential offerings or paths you take whether in your personal or business life. The practices may be adapted, changed, modified, or added to.

This relationship is important for professional yoga teachers. It’s important because as we dive into the industry we often muddy the waters between ‘teaching’ and ‘personal path.' Furthermore the environment of the yoga industry can be difficult to navigate. No one should try to do it on their own.

What if you're not a teacher and would like to prepare for training or enhance your ever-hungry-desire to absorb all things yoga? Holla' at me.

Feel like your 200 hour training ended with you needing more questions answered? Want to expand on those teachings? Do you feel like there are areas of your teaching repertoire that need enhancing? Contact me for more info and enrollment.

PRIVATES: ONE-TO-ONE WORK!
If you want to set up any private sessions or events, please contact me through email. You can learn more about privates: CLICK HERE!

SINGLE CLASSES
We've added single class purchases to our on-demand offerings. How does it work? A $17 payment will give you access to a single pre-recorded class with Victor or anyone on his staff. The private link with a unique access code will give you entry to that class, which you can load anytime you want. You'll have 24-hours of unlimited access to that class. No refunds, returns and you must use that class within 24-hours of receiving it before it expires. You can request a teacher on our on-demand options... featuring Demetra Kentrotas (@d_meetch), Leanne McDermott (@leannerays), Elinor Cohen (@elinorraerigby) and others.

REGULAR RATES:

$65 for 30 days of UNLIMITED CLASSES! (includes on-demand)
$17 for 1 pre-recorded class (24 hour access from purchase)

PAYMENT:
VENMO -- @Vicyasa
Paypal -- Victor@YogawithVictor.com

NAMASTE,
Victor Cotto
www.YogaWithVictor.com
Instagram: CottoVic
Facebook: Yoga With Victor - Vicyasa™

]]><![CDATA[Yoga at OHM Newsletter Vicyasa™ 5/11 - 5/17/2026: Spring Practice]]>Thu, 07 May 2026 17:39:44 GMThttp://www.yogawithvictor.com/blogevents/yoga-at-ohm-newsletter-vicyasatm-511-5172026-spring-practice"The only way that we can live, is if we grow. The only way that we can grow is if we change." ― C. JoyBell C.

Victor Cotto New York City Best Yoga Teachers, Sui Yoga & Spa thermae, New York Yoga Hot Power Upper East Side NYC, Yoga Teachers 2026 Instructors, Yoga Retreats NYC Hampton's Studio

My yoga practice during the springtime always takes on a whole new energy. I find myself playing with long standing sequences, opening my hips and exploring balance poses.

In addition, deeper more vigorous breathing techniques that help me remember my own expansion into this new season to pair with holding the asanas longer. All this to awaken at the end of my savasana after being completely splayed out with arms and legs wide as if to say with my whole body, “I’m ready to move and grow again!”

Practicing Sama Vritti, the name given to many variations of breathing exercises that cultivate even, steady breath patterns. For example, inhale for a count, and then exhale for the same count. If you inhale for 5 seconds, exhale for 5 seconds. The next round of breath might be an 8-second inhalation and an 8-second exhalation. The number is not important and need not stay the same for each round of breath, just balance the inhalation length to the exhalation length. The result is a certain steadiness – neither totally relaxed nor stressed out but somewhere at the equilibrium point.

In class, we'll be in standing poses and rooting a lil' longer as physical mediums for grounded energy. They help you connect with your feet, your legs and how the ground feels underneath you. Consider adding longer counts of simple standing poses like Warrior 1, Lunge, Warrior 2 and Triangle to your home practice. Take your time to really feel the alignment of your feet and the strength of your legs. Put your energy into your legs – feel them as your root system. Get a sense of how you can grow up and out of your legs and hips when you are more grounded through your feet. Slower practices and standing poses also help you face the chaos that Spring and its rapid changes can bring to the world around you.

The Spring season can be exciting, beautiful growth rather than angst over warmth not arriving fast enough for you, especially if you're in the East Coast and we still live with erratic cold and hot phases. One person sees growth and another destruction – you get to choose what you see and what you connect with in this season. I hope these ideas give you some guidance toward a fresh view this Spring.

A PEEK INTO MENTORSHIP WITH VICYASA™...
Many prospective teachers, graduates of teacher training(s) and a handful of you that have a desire just to dive deeper into the many aspects of a yoga practice and teaching yoga regularly have been impacted greatly by our bespoke mentoring program.

Mentorship sessions can include sharing the exact experience lived, the practical wisdom I and other teachers have gained from our journey in their domain. We are highly skilled at directing strategies and processes that can sometimes transfer across different contexts.

Yoga is a journey as much as a practice. In fact, it's a journey that should never end. Those of us on that journey should be open to learning new things. We should be open to new experiences. That is what mentorship offers. It's an opportunity for a more experienced yoga teacher to share their experiences with you.

I am willing to work with anyone on a 1:1 basis or mini-group. There will be suggestions for your practice/teachings, you get a catered to you manual with loads of vital information and to take notes and record your questions or concerns. I will curate a personalized practice for you, based on your interest, needs, questions and situation. You then take this practice into your own life. What you discovered, felt, experienced, or learned via the lens of our personal practice will then create the context for potential offerings or paths you take whether in your personal or business life. The practices may be adapted, changed, modified, or added to.

This relationship is important for professionalized yoga teachers. It’s important because as we dive into the industry we often muddy the waters between ‘teaching’ and ‘personal path.' Furthermore the environment of the yoga industry can be difficult to navigate. No one should try to do it on their own.

What if you're not a teacher and would like to prepare for training or enhance your ever-hungry-desire to absorb all things yoga? Holla' at me.

Feel like your 200 hour training ended with you needing more questions answered? Want to expand on those teachings? Do you feel like there are areas of your teaching repertoire that need enhancing? Contact me for more info and enrollment.

PRIVATES: ONE-TO-ONE WORK!
If you want to set up any private sessions or events, please contact me through email. You can learn more about privates: CLICK HERE!

SINGLE CLASSES
We've added single class purchases to our on-demand offerings. How does it work? A $17 payment will give you access to a single pre-recorded class with Victor or anyone on his staff. The private link with unique access code will give you entry to that class, which you can load anytime you want. You'll have 24-hours of unlimited access to that class. No refunds, returns and you must use that class within 24-hours of receiving it before it expires. You can request a teacher on our on-demand options... featuring Demetra Kentrotas (@d_meetch), Leanne McDermott (@leannerays), Elinor Cohen (@elinorraerigby) and others.

REGULAR RATES:

$65 for 30 days of UNLIMITED CLASSES! (includes on-demand)
$17 for 1 pre-recorded class (24 hour access from purchase)

PAYMENT:
VENMO -- @Vicyasa
Paypal -- Victor@YogawithVictor.com

NAMASTE,
Victor Cotto
www.YogaWithVictor.com
Instagram: CottoVic
Facebook: Yoga With Victor - Vicyasa™

]]><![CDATA[Yoga at OHM Newsletter Vicyasa™ 5/4 - 5/10/2026: Taking Care of your Hands/Wrists]]>Thu, 30 Apr 2026 21:54:06 GMThttp://www.yogawithvictor.com/blogevents/yoga-at-ohm-newsletter-vicyasatm-54-5102026-taking-care-of-your-handswrists“The hand is the visible part of the brain.”
― Immanuel Kant

“One hand I extend into myself, the other toward others.”
― Dejan Stojanovic

Yoga Tips Victor Cotto NYC Best Yoga Teachers; Vicyasa Yoga; New York Yoga Upper East Side NYC; Hampton's Hot Yoga Teachers Private Meditation

Our skillful, dexterous and dynamic hands and wrists are multifaceted: they manipulate tools, write, type, play musical instruments, give massages, or use sign language, just to name a few. However, during asana [poses] practice, we require our hands to bear weight, placing significant demand on our fingers & wrists, expecting them to function like feet by holding all or most of our body weight. But our hands are not feet - and we were not divinely created to regularly place such demands on our upper extremities.

When we use our hands to bear our body weight as if they were feet, the wrists are in the extreme position of extension, as in the gesture when you extend your hand forward to say “stop.” This puts extreme pressure on the many small bones and the soft tissue around them. Without adequate preparation for flexibility and strength in the mechanics of the arms as a whole, chronic or acute injury may result.

Make sure the muscles of your hands and fingers/finger pads are the areas of emphasis.

When we press the fingers down—all the way to the tips—we transfer weight forward onto the hands and reduce the amount of weight on the wrists.

Think of your hands as similar to your feet. Our feet have arches that distribute pressure and absorb shock; your hands can do the same. When bearing weight on them, feel the perimeter of the palm and the heel of the wrist connecting to the ground, maintaining a small air space under the center of the palm. Maintaining this small “arch” in your hand activates the muscles of the wrists and hands, providing structural support. The fingers should also spread wide with even pressure into each to distribute and balance the forces placed on the hand.

If wrist pain is an issue, there are plenty of modifications. Using foam wedges or blocks can help shift weight, and poses can often be done on fists or forearms instead of open palms.

Here are a few "exercises" for you to apply to your pre-practice:

Wrist Rotations – Gently rotate your wrists in both directions to improve mobility.
Thumb Opposition – Touch your thumb to each fingertip one at a time, making an "O" shape. This enhances mobility and coordination.
Finger Lifts – Place your hand flat on a table and slowly lift each finger one at a time, then lower it back down. Helps improve dexterity and strength.

Your hands are vital for your day-to-day functioning — always present, always working, and always ready to help you tackle life. Give them the care they deserve, and they’ll keep high-fiving, creating, serving you and others and carrying you through every adventure for years to come! If you need additional tips, help or strategies, feel free to contact me anytime.

MENTORSHIP WITH VICYASA™
Yoga with Victor's mentorship program... for teachers looking to sharpen their tools and hone in on varying skills that will make them more proficient at sequencing, teaching anatomy, or widening their skill set to become a successful instructor and craft their own business model.

What if you're not a teacher and would like to prepare for training or enhance your ever-hungry-desire to absorb all things yoga? Holla' at me.

Feel like your 200 hour training ended with you needing more questions answered? Want to expand on those teachings? Do you feel like there are areas of your teaching repertoire that need enhancing? Contact me for more info and enrollment.

PRIVATES: ONE-TO-ONE WORK!
If you want to set up any private sessions or events, please contact me through email. You can learn more about privates: CLICK HERE!

SINGLE CLASSES
We've added single class purchases to our on-demand offerings. How does it work? A $17 payment will give you access to a single pre-recorded class with Victor or anyone on his staff. The private link with unique access code will give you entry to that class, which you can load anytime you want. You'll have 24-hours of unlimited access to that class. No refunds, returns and you must use that class within 24-hours of receiving it before it expires. You can request a teacher on our on-demand options... featuring Demetra Kentrotas, Leanne McDermott, Elinor Cohen and others.

REGULAR RATES:

$65 for 30 days of UNLIMITED CLASSES! (includes on-demand)
$17 for 1 pre-recorded class (24 hour access from purchase)

PAYMENT:
VENMO -- @Vicyasa
Paypal -- Victor@YogawithVictor.com

NAMASTE,
Victor Cotto
www.YogaWithVictor.com
Instagram: CottoVic
Facebook: Yoga With Victor - Vicyasa™

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