CREATING YOUR OWN LUCK  (This week's newsletter was composed by our dynamic on-demand teacher and full time writer Elinor Cohen. Check out her Instagram HERE and her amazingly empowering advanced & intermediate sessions on our on-demand archives.) It’s a lucky time of year, or so they say. After all, with St. Patrick’s Day in our midst, who wouldn’t want to indulge in a little lucky energy. But how does that work? Do lucky situations just happen upon us… or is there something more to it?
Let’s explore. Have you ever been in a yoga class, looked at another practitioner and thought, Wow, she’s so lucky she can do handstand! Or maybe He’s so lucky to be that flexible. I’ve been that person more times than I’d like to admit. Comparison is the thief of joy, but we all do it. Oftentimes, when we compare, there’s at least a hint of jealousy baked into it. But there’s something else too. There’s a feeling of insecurity and maybe a sense of injustice. It’s not fair! We might say. I want to be able to float up effortlessly into handstand, too! I want to be able to get through a class without huffing and puffing. I want my lotus pose to look like a lotus and not a cracked pretzel. Here’s the thing: luck is just one piece of the very complicated, intricate puzzle that is life…and that is yoga. We can’t pretend luck has nothing to do with good things happening. In fact, it plays a significant role in how things shake out in the world. To be in the right place at the right time is luck, and there’s validity to that. But that’s not where it ends. You have to set your life up so you can be in the right place at the right time. Doing that requires effort, strategy, commitment, and perseverance. Let’s use an example unrelated to yoga, but one that many New Yorkers can probably appreciate: apartment hunting. Every New Yorker knows the agony that goes into finding a new apartment. It’s stressful and often very last minute. But when we visit a friend and see the seemingly fantastic apartment they somehow managed to snag, we immediately exclaim, You’re so lucky to live here! And they are. But… Here’s what we’re not considering. We’re not thinking about the hours they probably spent scouring Streeteasy, or the hundreds of emails they may have sent to set up apartment viewings. We’re not factoring in the money they may have spent on a broker to do that work for them, or the extra two months’ rent they had to pay for both places because they’d lose the apartment if they waited. We’re not thinking about the fact that yes, this apartment went for $500/month less than expected but it’s a 5th floor walkup. We’re only looking at the present moment instead of considering the bigger picture. Yoga teaches us to live in the present moment but not at the exclusion of the rest of life. Zooming out gives us perspective and helps us humble ourselves when the comparison monster starts to rear its ugly head. Now let’s go back to yoga. In our previous scenario, you see a student float up into a handstand two rows ahead of you. As you gaze on with admiration, perhaps you’re inspired, but maybe you’re also thinking about how lucky they are that they can do that. Are you considering…
Probably not. We see the end result but seldom do we see the underpinnings of what it takes to get there. Yes, that student is “lucky” that today, gravity was on their side; that their hand, wrist, core, and leg strength were up to the task; that they didn’t drink too much water in the seconds before handstand was cued. But their skill, ability, and attitude are not luck. We are all very lucky – and we are all not. We are lucky to be able to practice yoga with healthy, strong, capable bodies. And we are not lucky because those bodies didn’t just happen to be the way they are, and we didn’t just happen to find ourselves seated on a yoga mat. We had to make intentional choices for those things to happen. We had to commit to treating ourselves well. We had to seek out a yoga studio or an instructor and then we had to get ourselves to the class. The handstanders, the lotus posers, and the 5th floor walkup tenants are all as lucky as they set themselves up to be. Yes, some of it is chance but more of it is in our control than we know. Never underestimate the power of creating the luck and the life you want. 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 you more proficient at sequencing, teaching anatomy, or widening their skill set to become a successful instructor and craft your 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:
PAYMENT: VENMO -- @Vicyasa Paypal -- [email protected] NAMASTE, Victor Cotto www.YogaWithVictor.com Instagram: CottoVic Facebook: Yoga With Victor - Vicyasa™
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“Though I do not believe that a plant will spring up where no seed has been, I have great faith in a seed… Convince me that you have a seed there, and I am prepared to expect wonders.” — Henry David Thoreau  We all look forward to Daylight Savings, with its promise of long summer evenings and basking in the sun. But does the “spring forward” leave you feeling tired, groggy, and out of sorts? While a one hour shift might seem benign, it actually has quite an impact on the human system.
Yoga, from mid-March to mid-May, is the time for cleansing, throwing, flushing, detoxifying, clearing the body waste and so on, in order to feel new, fresh, energetic, beautiful, healthy and light. Spring is all about working on the Agni (Manipura Chakra) to induce the fire in the belly to keep the digestive tract active and healthy. To reawaken and re-energize your body and mind in Spring, try more twisting postures such as Ardha Matsyendrasana (Half Lord of the Fishes pose), reclined twists, and Parivritta Anjaneyasana (Twisted lunge). Core-focused asanas like Navasana (Boat pose) can boost circulation to the digestive system, and a few rounds of Surya Namaskar (sun salutations) each morning, is a great way to stimulate physical and subtle channels, raising your mood and energy. If the beginning of Spring is also the beginning of allergy season for you, then Kapalabhati breath is a great way to cleanse the sinus passages, as well as giving a boost of energy and clarity. If these tips have inspired you to start reconnecting with yourself and thus nature, the simplest way to begin to expand your warm months horizon is by heading outside. Which plants are growing around you? How does the sun feel on your skin? Which scents can you smell? Which colors can you see? How does Spring make you feel? 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 you more proficient at sequencing, teaching anatomy, or widening their skill set to become a successful instructor and craft your 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:
PAYMENT: VENMO -- @Vicyasa Paypal -- [email protected] NAMASTE, Victor Cotto www.YogaWithVictor.com Instagram: CottoVic Facebook: Yoga With Victor - Vicyasa™  So what is Sanskrit ?
Sanskrit is the ancient language the first yogis spoke and the language in which many historic yoga texts are written ("Sanskrit" is itself an English word -- how Sanskrit of "Sanskrit" looks like saṃskṛta). Originating in ancient India and considered to be one of the oldest languages on Earth, Sanskrit is, quite literally, the language of yoga. Many of the mantras you may silently repeat in meditation, and the terms you hear in yoga class are ancient Sanskrit words. Why are yoga students trainee teachers taught the use of this language (as minimal or in depth as that may be) is it to give us a feeling of connecting with the ancient practice of yoga? Using Sanskrit in yoga is essential for honoring the practice's ancient Indian roots, maintaining cultural authenticity, and accessing the precise, vibrational energy of the language. It provides a universal vocabulary for postures (asanas) and philosophy, deepening the connection between mind, body, and tradition beyond physical exercise. Key reasons for using Sanskrit in yoga include:
While some may consider the use of Sanskrit to be a form of cultural appropriation, for many it is an essential part of maintaining the authenticity of the practice - Sanskrit does connect to the heart chakra of this ancient practice and can enrich your yoga journey. 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:
PAYMENT: VENMO -- @Vicyasa Paypal -- [email protected] NAMASTE, Victor Cotto www.YogaWithVictor.com Instagram: CottoVic Facebook: Yoga With Victor - Vicyasa™ MARCHING FORWARD WITH OPTIMISM  (This week's newsletter was composed by our dynamic on-demand teacher and full time writer Elinor Cohen. Check out her Instagram HERE and her amazingly empowering advanced & intermediate sessions on our on-demand archives.) March is a tricky time of year. It’s not quite spring but it’s no longer fully winter either. It’s a muddy in-between area that’s often riddled with anticipation. This can leave even the most settled and secure yogis in a state of flux. Where do we land? Where are we in space? Are we sinking into the mud? How can we find solid ground?
If all of these metaphors sound familiar to themes you’ve heard before, that’s because March is smack dab in the middle of Kapha season. This Ayurvedic time of year is characterized by moisture, humidity, and heaviness. It’s the transition time between the dry, windy winter and the sunny new beginnings of spring. There’s dampness and sluggishness but that’s temporary; it’s all in preparation for positive changes that are set to take place in the near future. There may be some anxiety around this season as well as some anxiousness. Perhaps you’re feeling antsy and starting to go stir crazy at home. After months of being bundled up in coats and scarves, the suggestion of warmer weather being right around the corner seems too good to be true. The promise of relief feels like a tease but it’s okay to believe that it’s coming because… it is! Days will become longer again, the sun will linger in the sky longer, and you’ll soon be able to drop your shoulders and breathe in the freshness of new blooms. Channel that optimistic energy. We may not be to the other side quite yet but it’s not far off. It’s within reach. This month, see if you can adopt a forward-thinking mindset. While yoga teaches us to learn to live in the present moment, it’s also acceptable to look ahead to all the positivity that’s waiting for us. Excited anticipation is a good thing so let yourself live in that! Interested in bringing this onto the mat? Several poses that may help you embody this mentality include:
There are tons of other poses that can help you embody the positivity that awaits. Perhaps there are also some poses you’re interested in bringing into your asana repertoire. Whether you’ve been itching to get deeper into your full split (hanumanasana) or have a goal to learn to love chair pose (utkatasana), now is the time to start thinking about how to put those ambitions into action. COMING SOON... Weekend intensives!!! Want to practice sequence building? Want to learn functional anatomy and how to apply it to your yoga practice? Want a small intimate group to get feedback on how to teach clearly, concisely and with command? I'll be hosting small groups of 2-3 students for weekend intensives with lectures, and workshop style exercises for you to sharpen your practice and teachings. EMAIL or contact me directly for involvement and tuition/enrollment info. 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 you more proficient at sequencing, teaching anatomy, or widening their skill set to become a successful instructor and craft your 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:
PAYMENT: VENMO -- @Vicyasa Paypal -- [email protected] NAMASTE, Victor Cotto www.YogaWithVictor.com Instagram: CottoVic Facebook: Yoga With Victor - Vicyasa™ “Those who do not weep, do not see.”  I've fallen asleep in savasana, laughed out loud in class when trying to stay in a pose or giggle 'cause I couldn't find my way through an asana and I've also cried during yoga practice.
The mind, body, and heart are being intimately connected, which means that our mental and emotional state of being will be impacted. Yoga makes you cry because deep relaxation, breathwork, and physical release allow suppressed stress, trauma, and emotions stored in your body to surface, often during poses that open the hips or during quiet moments like Savasana. It's a normal, healthy emotional release, signaling that you're moving past built-up tension and connecting with your inner self, even if the reason isn't immediately clear. Key Reasons for Crying in Yoga:
Sometimes we go about our day triumphantly, and sometimes we may be feeling exactly the opposite. Yoga is like that too. YES, it can be frustrating, since most of us live in a society where we tend to focus on progress and results. Remember that yoga isn’t about perfection or about being cheerful and untroubled all of the time. It’s about understanding, healing and embracing your own unique, emotional humanity. If you have to cry during yoga class — cry! COMING SOON... Weekend intensives!!! Want to practice sequence building? Want to learn functional anatomy and how to apply it to your yoga practice? Want a small intimate group to get feedback on how to teach clearly, concisely and with command? I'll be hosting small groups of 2-3 students for weekend intensives with lectures, and workshop style exercises for you to sharpen your practice and teachings. EMAIL or contact me directly for involvement and tuition/enrollment info. 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 you more proficient at sequencing, teaching anatomy, or widening their skill set to become a successful instructor and craft your 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:
PAYMENT: VENMO -- @Vicyasa Paypal -- [email protected] NAMASTE, Victor Cotto www.YogaWithVictor.com Instagram: CottoVic Facebook: Yoga With Victor - Vicyasa™ LOOKING FOR LOVE IN ALL THE YOGIC PLACES: AN EXPLORATION OF KARMA YOGA  (This week's newsletter was composed by our dynamic on-demand teacher and full time writer Elinor Cohen. Check out her Instagram HERE and her amazingly empowering advanced & intermediate sessions on our on-demand archives.) Have you ever heard of Karma Yoga? If not, chances are you’ve at least heard of karma. In its simplest term, karma connotes reciprocity: what you put out comes back to you. Karma Yoga is similar in that sense but slightly different.
One of the 8 limbs of yoga, Karma Yoga is defined as selflessness. To go down this path is to do whatever you do 1) selflessly 2) to the best of your ability 3) without attachment to results or outcomes and 4) with dedication to the supreme consciousness (aka the Universe). When we live by the principles of Karma Yoga, we live through an expression of love. How fitting for this time of year and specifically this month, given that it’s February and Valentine’s Day is upon us. There are so many ways to celebrate love, both for oneself and outwardly toward others. This season, consider the exploration of Karma Yoga as an invitation to express love both on and off the mat. As a practitioner of yoga, you probably know that the asanas are only a small part of the journey. They are, in fact, another of the 8 limbs, but they’re just one piece of the heart-shaped pie. How we act off the mat is just as important (if not more so) than the poses we move through. In keeping with the theme of Karma Yoga, the following are suggestions of how to incorporate this practice into your daily life. Karma yoga could look like:
Essentially, Karma Yoga comes down to having respect for the practice, the flow, and the community. It’s about behaving in conscious, loving, mindful ways and acting as selflessly as possible without expecting anything in return. The mindset you adopt both in and out of the studio is a sign that your love is pure and genuine. Karma Yoga encourages us to think beyond the traditional concept of romantic love. When we do so, we find that love really is everywhere as long as we remain open to it. Much love to all! COMING SOON... Weekend intensives!!! Want to practice sequence building? Want to learn functional anatomy and how to apply it to your yoga practice? Want a small intimate group to get feedback on how to teach clearly, concisely and with command? I'll be hosting small groups of 2-3 students for weekend intensives with lectures, and workshop style exercises for you to sharpen your practice and teachings. EMAIL or contact me directly for involvement and tuition/enrollment info. 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 you more proficient at sequencing, teaching anatomy, or widening their skill set to become a successful instructor and craft your 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:
PAYMENT: VENMO -- @Vicyasa Paypal -- [email protected] NAMASTE, Victor Cotto www.YogaWithVictor.com Instagram: CottoVic Facebook: Yoga With Victor - Vicyasa™ “Darkness is bliss; so is light. Together they make life tick on Earth. Light keeps us going, but it is the darkness that mothers us in her lap and recharges our souls. For without her, dawns will never be beautiful. Never will they be so energetic. The more we fight darkness, the more we tire.”  Whilst Summer holds peak energy and dynamic ‘yang’ energy, Winter is very much the opposite.
Spring is all about sprouting new ideas and putting into action projects, Summer was our time to ‘do’, achieve, adventure and live life to the fullest, and Autumn is a time to start winding down and gradually bring projects to completion -- Winter is the season of recovering and rejuvenating. This is the season for less "doing" and more "being." Finish up projects, plan some time off, switch your emails to out of office mode, and look at your phone way less [quite frankly, this should be a year round goal]. For those of us who are driven to be productive and achievement-focused, it’s important to know that resting and taking a step back from perpetual productivity is vital for every aspect of our wellbeing, and can have a very positive impact on what we’re able to produce when Spring arrives. If we push ourselves to be in a constant state of ‘action’, ‘producing’ and generally checking boxes and completing to-do lists, this can be incredibly fatiguing, and eventually makes us less imaginative. Adopt huge ‘yin’ energy by putting a lot less on your to-do list, scheduling less throughout the week, saying ‘no’ to demands or invitations you’d rather not accept, and purposefully living life at a slower pace. One of the biggest causes of chronic stress and burnout is caused by living life in constant ‘yang’ Summer-mode, so if you can make these practices part of your life, you’ll be making a huge impact on your overall wellbeing, and are more likely to navigate the next seasonal cycle with more balance. Much like our yoga postures, pranayama for Winter is all about bringing in warmth and brightness, whilst also practicing techniques that bring the nervous system into a state of ‘rest and digest’. Practice a few rounds of Kappalabhati in the morning to awaken the senses and release any nasal or sinus congestion, then set a timer for 5-10 minutes of inhaling for 4, holding for 7 and exhaling for 8, which can help cultivate a sense of calm and ease. By bringing these rituals and routines into your day, you’ll be supporting yourself to spring back into life when the seasonal cycle starts all over again. 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. Here are some of the key topics I have programmed into varying syllabuses:
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:
PAYMENT: VENMO -- @Vicyasa Paypal -- [email protected] NAMASTE, Victor Cotto www.YogaWithVictor.com Instagram: CottoVic Facebook: Yoga With Victor - Vicyasa™ "Be content with what you have;  Asteya is the third Yama in the Yoga Sutras of Patanjali, following Ahimsa [non-violence] and Satya [truthfulness]. It emphasizes the importance of not taking anything that does not belong to us, whether it’s physical objects, ideas, or even time. Practicing Asteya encourages us to foster a mindset of abundance and trust, recognizing that we have enough and that we are enough.
On the surface, this seems simple: don't take things that don't belong to you. But if you dig deeper, there's so much more. Not coveting is part of an Asteya practice; "why aren't my poses like that person?", or, "I want that fancy car." When you have these thoughts, you begin to believe that your life is lacking. You focus on what is missing in your life, rather than appreciating all you do have. Being late for appointments or for class, along with leaving early habitually in class is another way to steal -- someone's time. If they arrive late, it is a signal that they do not respect your time and the consistent leaving before savasana or making up excuses why you have to leave early is a sign that there's no appreciation for others' time and space. Incorporating Asteya into our yogic practice and daily lives is a continuous journey of self-awareness and growth. It challenges us to live with integrity, gratitude, and respect for ourselves and others. As we embrace Asteya, we align more closely with the true essence of yoga—unity, harmony, and inner peace. 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. Here are some of the key topics I have programmed into varying syllabuses:
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:
PAYMENT: VENMO -- @Vicyasa Paypal -- [email protected] NAMASTE, Victor Cotto www.YogaWithVictor.com Instagram: CottoVic Facebook: Yoga With Victor - Vicyasa™ “How many lessons of faith and beauty we should lose, if there were no winter in our year!” —Thomas Wentworth Higginson  As the days continue to get darker earlier and stay frigid, many of us get moody and tired. Half of Americans suffer from seasonal affective disorder; many not officially diagnosed, more suffer from a lesser form known as the winter blues.
Symptoms can start as early as September, but January is the peak month. Fortunately, there are ways to keep spirits high, from eating better to redoing your living space. Putting together a coalition of treatments in order to beat the doldrums of Winter will keep you upbeat and combating the cold months. MEDITATE TO BEAT STRESS Setting aside a few minutes each day to meditate reduceS stress levels. Focus on your breath or use guided meditation apps to help calm your mind. Practice deep breathing exercises to center yourself. Inhale deeply for a count of four, hold for four, and exhale for four. This simple technique can alleviate anxiety and tension. EXERCISE/YOGA IN THE MORNING The benefits of exercise are plentiful, but the time of day you work out also matters. Studies show that morning exercisers report better sleep, burn more calories throughout the day, and have lower blood pressure. GRATITUDE JOURNALING Keep a gratitude journal to remind yourself of the positive aspects of Winter. Write down things you appreciate about the season, no matter how small, to foster a sense of gratitude. FILL UP YOUR SOCIAL CALENDAR When it’s already dark and freezing by 5 pm, most people want to head home from work. But holing up is one of the worst things you can do for your mood. Research published in the Journal of Counseling Psychology showed that people who suffered from depression reported higher levels of well-being and satisfaction after positive social interactions. It’s likely that feeling a sense of belonging reduced depressive symptoms, the authors wrote. SEEK HELP If you find that the winter blues are severely affecting your daily life and well-being, consider seeking professional help. A mental health therapist or counselor can provide strategies tailored to your specific needs and may recommend therapies such as light therapy, which can be effective for SAD. Winter doesn’t have to be a season of gloom and low spirits. By incorporating mindfulness practices into your daily routine, you can enhance your mental well-being, alleviate the winter blues, and embrace the season with a sense of tranquility and inner peace. Mindfulness reminds us that even during the coldest months, the warmth of self-awareness can light our path to mental health and happiness. 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. Here are some of the key topics I have programmed into varying syllabuses:
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:
PAYMENT: VENMO -- @Vicyasa Paypal -- [email protected] NAMASTE, Victor Cotto www.YogaWithVictor.com Instagram: CottoVic Facebook: Yoga With Victor - Vicyasa™ "Breathe deeply, until sweet air extinguishes the burn of fear in your lungs and every breath is a beautiful refusal to become anything less than infinite."  Want to build heat in your practice? I got'yah! The practice of yoga, when given true care and awareness can help you build heat and it ignites a rise in heat to the body, invigorates your internal organs, activates muscles and gets your cardiovascular system excited. Step 1: True attention to the Breath: keep the breathing consistent, control your prana (upward rising energy) and apana (outward flow). Are you really focused on your breathing or are you more worried about the posture, aesthetic of the pose and the next pose rather than staying in tune with the inhale and exhale? When we don’t connect with our breathing, the joints and muscles will be rigid and then you cannot align physically on the mat to meet your needs. Step 2: Focus on your alignment: It is imperative for muscular development and advancement into structured poses to practice proper alignment that serves your body's needs. Instead of over-stretching, practicing the same variations without taking note of your spatial positioning and not being self-aware of mechanics, allow the muscles to engage around our skeletal structure and allow your alignment to help you create heat through fitting positioning in poses. Step 3: What are we eating or drinking pre-class, doing pre-class? Select your foods carefully, drink hot drinks, warm foods and avoid inflammatory foods and alcohol. A hot shower or warm bath prior to the practice is also recommended. When we don’t build enough heat, the joints and muscles will be rigid, and the progression of poses will seem disconnected. Internal heat is essential for preventing injuries and it helps create more ease in the deeper poses. Getting some of the cardio component with repetitions and standing flows also targets our most important muscle... the heart. As teachers & students we have to remember that in order for us to get into the middle and end postures safely, it requires effectively warming up the spine, shoulders, hips, and hamstrings from various angles. 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. Here are some of the key topics I have programmed into varying syllabuses:
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:
PAYMENT: VENMO -- @Vicyasa Paypal -- [email protected] NAMASTE, Victor Cotto www.YogaWithVictor.com Instagram: CottoVic Facebook: Yoga With Victor - Vicyasa™ |
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