WHY PRACTICE THE SAME SHAPES...?  Asana is the practice of physical postures. This is what we typically first get introduced to when starting a yoga practice. Most of us start by taking a single yoga class in which we do a lot of stretching, bending, and strengthening of the body. While our bodies are amazing tools and we should definitely use them as much as we can, moving the body into different postures may not be the ultimate goal of a yoga practice, especially for many who dive deeper into a yoga lifestyle. The postures are just a tool to calm the mind and to move into the inner essence of being. Keeping it real..., yoga is more than just a physical practice. By opening up your body, you can eventually open up your mind, and the most fundamental goal of yoga is to quiet the mind. By constantly challenging yourself with different physical postures, you get the opportunity to explore and control all of your emotions. Asana has widespread benefits: improved health, strength, balance, and flexibility. But the deeper benefit that comes from a regular, daily practice is what keeps many doing this, day after day. By working with your body, you become more aware of your surroundings as well as yourself. You will probably start to pay more attention to details and notice how you react in different situations. Practicing asanas becomes both a preparation for meditation, and a meditation in and of itself. The postures become a tool to expand the consciousness, and the key to fostering this expansion begins with the control of breath: pranayama. It is not uncommon to get attached to the asanas in your practice. The mind often gets competitive and the urge to advance and do more postures has hit many yoga practitioners at one time in their lives. I have been there myself, eager to go into more advanced postures. I have compared myself to others and lost sight of why I do this practice, and almost every time this has happened, I injure myself, the practice just isn't meditative and leaves me feeling discouraged or not accepting. When I am moving too fast, without my body or my mind being ready for it, the body just says stop. It is a reminder of why I shouldn’t push myself, why I should accept that my body is different from others’, and that I have my own limitations. Most importantly, a reminder of why I do this practice. When I compare myself to others, I lose the essence of my yoga practice. So if you ever feel frustrated by not “mastering” a posture and you might have thoughts like, “Why can she do that and I can’t?” or “Why does he get more postures and I don’t?”, try to remember how far you have come and how the practice has transformed your body, mind, and soul. Just give that an extra thought and be grateful to be able to do this practice, regardless of which postures you are doing. 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 (@d_meetch), Leanne McDermott (@leannerays), Elinor Cohen (@elinorraerigby) 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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“If your compassion does not include yourself, it is incomplete.” – Jack Kornfield  Should I do Yoga privates/mentoring? Whether you are a beginner to any yoga practice or an experienced aspiring yogi, there is always the option to explore private yoga instruction rather than joining public group classes.
In a private yoga session and during mentoring training, the client can have complete control over what they want to work on, whatever your goals; headstand, general flexibility, clearer mind etc. Focused guidance and feedback help you achieve more in a few sessions than months, even years, of regular group classes. As a client, you can also voice your desires at any time during the relationship with your teacher -- feeling particularly low in energy on a day, you could request to have a gentler practice. Or if your goals change, you can let your teacher know. A private yoga relationship constantly evolves and adapts to your needs and wants. Scheduling is to your advantage with privates; as you create a sense of accountability with structured appointments. Private yoga classes can fit into your busy schedule. Private yoga classes provide a comfortable, safe, and pressure-free environment to learn and explore at your own pace. A private yoga teacher will tailor the class for your body and your individual needs, and break down each movement for you, ensuring you do the poses safely and correctly. With each class, your confidence and understanding will grow. If you feel like you want to join a group class, you will feel so much more empowered. One-on-one yoga coaching can help you cultivate a deeper connection with yourself. The sole focus of the class is you. Whatever is on your mind, whatever is going through your body, a private yoga teacher is there to guide you, through personalized attention and a tailored practice. Private yoga can, at times, feel like a form of therapy. Loosening muscles in your body, and dislodging negative thoughts from your mind can be a cathartic experience. 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! 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 through 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. 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. YOGA AT OHHHMMM LIVE VIRTUAL SCHEDULE: MONDAY: 7/28/2025 NO CLASSES TUESDAY: 7/29/2025 NO CLASSES WEDNESDAY: 7/30/2025 NO CLASSES THURSDAY: 7/31/2025 NO CLASSES FRIDAY: 8/1/2025 NO CLASSES SATURDAY: 8/2/2025 NO CLASSES SUNDAY: 8/3/2025 NO CLASSES *ALL CLASSES EST *SESSIONS 45/60 MINUTES *WAIVER STATEMENT: I understand that I must be in good physical health to participate in these classes, that my participation may cause an injury and that I should consult with my physician before I take a class. I am taking these classes at my own risk. I waive any claim for personal injury and any other damages that I may have against the school, studio and/or the teachers who are offering these classes. REGULAR RATES:
PAYMENT: VENMO -- @Vicyasa Paypal -- [email protected] NAMASTE, Victor Cotto www.YogaWithVictor.com Instagram: CottoVic Facebook: Yoga With Victor - Vicyasa™ “Rest is not idleness, and to lie sometimes on the grass under trees on a summer's day, listening to the murmur of the water, or watching the clouds float across the sky, is by no means a waste of time.” ― John Lubbock  It's hot. It's humid. I'm overheated. How can I practice in this oppressive Summer climate? Heat can stimulate stress responses and irritability, so when you think about your yoga practice for hot weather, don’t forget to include calming practices like left nostril breathing and more meditation. A yoga practice for hot weather may also include gentler asanas, lots of resting poses (how about child’s pose and longer downward facing dogs), and a more restorative practice (take a yin or yoga nidra session). Yoga students are usually more familiar with the Surya Namaskar (or sun salutations) practice. However, sun salutations may tend to be too stimulating for some people during the summer. Chandra Namaskar or moon salutations on the other hand are cooling and calming as they incorporate sideways movements as opposed to the more invigorating forward-backward movements of the Surya Namaskar. Also, a few of these poses: Easy Pose, or Sukhasana; the perfect pose to practice a cooling meditation or guided imagery, helping you dive deeper into a relaxing, cool state. Keep in mind that you will ideally sit here for some time so make sure to support your spine by sitting on a bolster or resting against a wall. Inhale to lengthen your spine skyward and keep your shoulders stacked above your hips, relaxing your hands on your knees or in your lap. Supported Fish; a fantastic chest opener as it relaxes the shoulders and neck and stretches your entire front body. This cooling yoga pose also calms the nervous system. Lay on your back and place a pillow, bolster, block, or rolled up yoga mat under your shoulder blades (behind your heart). Recline over your prop so that your chest is lifted toward the sky. You can place your arms wherever they are comfortable – alongside your hips, to the side in a “T” shape, or extend them overhead, resting the back of your hands on the floor. Completely surrender your legs. Legs Up the Wall; one of the best cooling asanas you can practice for your body. This pose can alleviate stress and headaches, improve digestion, and reduce swelling at your lower extremities, which is a common problem in the summer months. Lay down on your back on your mat or bed. Bring your glutes as close as you can to the wall. Option to use a pillow or bolster to help support your lower back. Lift your legs upward on the wall. You want to stack your ankles over your knees, and your knees over your hips. Relax your legs should with the soles of your feet facing toward the sky. We don’t have to avoid movement entirely in the sweltering days of summer. But we can learn about smart, energy-saving ways to create a summer yoga practice -- practice in the cool of the day, slow down as needed and move with mindful intentions. 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 (@d_meetch), Leanne McDermott (@leannerays), Elinor Cohen (@elinorraerigby) and others. YOGA AT OHHHMMM LIVE VIRTUAL SCHEDULE: MONDAY: 7/7/2025 NO CLASSES TUESDAY: 7/8/2025 NO CLASSES WEDNESDAY: 7/9/2025 NO CLASSES THURSDAY: 7/10/2025 NO CLASSES FRIDAY: 7/11/2025 NO CLASSES SATURDAY: 7/12/2025 NO CLASSES SUNDAY: 7/13/2025 NO CLASSES *ALL CLASSES EST *SESSIONS 45/60 MINUTES *WAIVER STATEMENT: I understand that I must be in good physical health to participate in these classes, that my participation may cause an injury and that I should consult with my physician before I take a class. I am taking these classes at my own risk. I waive any claim for personal injury and any other damages that I may have against the school, studio and/or the teachers who are offering these classes. REGULAR RATES:
PAYMENT: VENMO -- @Vicyasa Paypal -- [email protected] NAMASTE, Victor Cotto www.YogaWithVictor.com Instagram: CottoVic Facebook: Yoga With Victor - Vicyasa™ WHOOSH AWAY EXPECTATIONS: ENTERING VATA SEASON  (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.) Time seems to blow by quicker and quicker each year and with it we invite the dry, windy, somewhat erratic energy that characterizes Vata Season in Ayurveda. This season brings us into Autumn and eventually Winter. Composed of air and ether, the Vata Dosha is all about action, transportation, and movement. It’s therefore the perfect time to take inventory of how you operate in terms of expectations for yourself and others and to do a little exercise: whoosh those expectations away.
The word “whoosh” is fun to say and even more enjoyable to embody. Sweeping and energetic, the word is somewhat of an incarnation of Vata Season in and of itself. When you “whoosh” something away, you forcefully push it out. It’s an intentional movement. There’s vigor and purpose behind a whoosh. Yoga doesn’t often encourage whooshing types of asana. Smooth, blended movements tend to be more in line with the yoga flow, especially in vinyasa. Still, there are ways to bring the element of “whoosh” into the practice and in doing so, you may be surprised at how certain expectations about what you thought the practice should look or feel like may dissipate. By doing so, you make room for new opportunities that are meant for you. How can we whoosh away expectations and bring that concept onto the mat?
What will you whoosh away in the upcoming season? What will you make space for? 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 (@d_meetch), Leanne McDermott (@leannerays), Elinor Cohen (@elinorraerigby) and others. YOGA AT OHHHMMM LIVE VIRTUAL SCHEDULE: MONDAY: 9/30/2024 NO CLASSES TUESDAY: 10/1/2024 NO CLASSES WEDNESDAY: 10/2/2024 NO CLASSES THURSDAY: 10/3/2024 NO CLASSES FRIDAY: 10/4/2024 NO CLASSES SATURDAY: 10/5/2024 NO CLASSES SUNDAY: 10/6/2024 NO CLASSES *ALL CLASSES EST *SESSIONS 45/60 MINUTES *WAIVER STATEMENT: I understand that I must be in good physical health to participate in these classes, that my participation may cause an injury and that I should consult with my physician before I take a class. I am taking these classes at my own risk. I waive any claim for personal injury and any other damages that I may have against the school, studio and/or the teachers who are offering these classes. *NEW REGULAR RATES:
PAYMENT: VENMO -- @Vicyasa Paypal -- [email protected] NAMASTE, Victor Cotto www.YogaWithVictor.com Instagram: CottoVic Facebook: Yoga With Victor - Vicyasa™ "Practicing yoga does not eliminate life’s challenges, and neither does it provide us with a convenient trap-door to escape from life’s distractions. Instead, Yoga gives us the skills to meet life head-on with dignity and poise." — Donna Farhi  The ancient practice of Yoga was never meant to be the answer to all of life’s challenges. Rather, it is a philosophy and a system of practice for living. Asanas [poses] do not eliminate challenges and problems we encounter day-to-day, but rather teaches the practitioner how to maintain equanimity and live peacefully through life’s inevitable challenges.
Being in a pose, flowing through a practice and the challenging components of the exercises of Yoga teaches strength, perseverance, and contentment within difficult times, and to release attachment from goals or outcomes. It is an element of practice for the yogi to face these challenges rather than to avoid them. Ultimately, finding your true self on the mat and meeting yourself at your best and worst daily will build perseverance. The journey is never an easy one, filled with challenges as we discover ourselves. Challenges shouldn’t be viewed as negatives, but rather as integral stepping stones on the path of yoga. UPDATED PRICES ... Check below for our discounted prices and secure your next subscription or stack your class cards. All new class packs will have expiration dates. All unlimited subs will have access to on-demand classes. We have eliminated the 2-class packs. See you on the mat beautiful yogis!!! YOGA AT OHHHMMM VIRTUAL SCHEDULE: MONDAY: 3/7/2022
*ALL CLASSES EST *SESSIONS 45/60 MINUTES *WAIVER STATEMENT: I understand that I must be in good physical health to participate in these classes, that my participation may cause an injury and that I should consult with my physician before I take a class. I am taking these classes at my own risk. I waive any claim for personal injury and any other damages that I may have against the school, studio and/or the teachers who are offering these classes. RATES:(when submitting payment, in note section state email for delivery of services)
PAYMENT: VENMO -- @Vicyasa Paypal -- [email protected] NAMASTE, Victor Cotto www.YogaWithVictor.com Instagram: CottoVic Facebook: Yoga With Victor - Vicyasa™  Thanks to the peeps at The Yoga Room for featuring me this past Tuesday in their weekly teacher feature interview. Topics included music selection for classes, favorite pose at this moment and how I would describe my classes?
Catch the full interview here: https://www.facebook.com/notes/the-yoga-room/teacher-tuesday-victor/897474776938842 You can catch me at TYR for hot vinyasa on Friday morning and Sundays. Check out my schedule here: http://www.yogawithvictor.com/schedule.html Peace & Love, V It is while practicing yoga asanas that you learn the art of adjustment.  When do I use a Yoga block?
First of all… I pick-up a block or two before the start of every class and sit them next to my mat. That's just protocol with me. I've always felt that the use of a block or any other prop only enhances your asana practice. The use of props have nothing to do with how much experience you have, nor does it minimize your asana practice. On the contrary, it shows mindfulness and a willingness to cultivate awareness. For newer students, a block or two can make what appears a daunting pose an accessible one. It provides comfort, enhances alignment and support, while giving you a sense of adaptability in your own life. Some poses I love using blocks in:
What are some other ways you use a yoga block? I'll post more ways to use props during your asana practice in upcoming posts. Until then, see you on the mat. -Vic Hope is not a prediction of the future, it's a declaration of what is possible.  Arm balancing… YIKES. The dreaded point in the class where many of us just sit around and watch and get down on ourselves, or don't stay within our own practice for whatever the reason.
Listen, sometimes… bakasana (crow pose) just isn't for me. And that's part of our daily practice. So you know what? Just stay in malasana and enjoy the benefits of that asana. We are not in class to show-off, nor to get down on ourselves for not being able to do whatever our neighbor is doing. I truly feel that the fear of getting into an arm-balance or the perception that you "can't do it" is the biggest hindrance to someone actually working their way to a particular pose. Here are some tips that will hopefully help you in your journey:
I invite you to post any prior experiences and approaches in hopes of empowering others. We are all students and one way we attain knowledge is via other people's journeys. See you soon… -- Vic  We're talking hands today and the importance of our palm, fingers and wrist in many asanas (postures). Very similar to our feet, both of our hands provide the stability needed for many of our poses. But unlike our feet, the muscles and bones that comprise both of our hands are not necessarily built for the same rigors of weight bearing, as we do on our footsies. Without getting too technical; the bones that exist in our feet are thicker, stronger and don't have the similar dynamic range of movements as those in our hands. They can withstand impact a lot more and sustain our body for most of the day during ambulation. We are used to writing, typing and being crafty with our hands, actions that do need a specific skill-set and different levels of dexterity, but how often are we really balancing on our hands and trying to weight bear, unless we're in a yoga class practicing arm-balances? Which is important to recognize how we can use our hands during these poses and come into an understanding of how to practice safely and confidently without worries of injuring our phalanges and wrist. Awareness about hand-placement on our mats should begin in downward facing dog (adho mukha svanasana). Are we bearing too much at the heel section of our hands? Maybe use a wedge or place a towel at the heel to help increase the range and lessen the severity of the angle. Are we leaning towards the thumb or pinky side more? Spreading your fingers apart, palms flat onto the mat and pressing evenly from the thumb all the way across the pinky side of your hand will take the weight off your wrist and transfer it up your arms and into your upper back where you have muscles better equipped to handle the load. Not having a steady flat surface with your upper extremities in down-dog could lead to tightness in the neck-area, a site of tension for many of us. Placing your hands wider than shoulder width distance apart, closer to the edge of your mat, could also alleviate the uneven-bearing on your hands while providing more area up the arm and into the shoulder for lessened tightness and more space to find stability into your hands. Beginning in table-top, shoulders above the wrist and hips over knees is a good initial position to find all your starting points mentioned above before tucking your toes under and lifting your hips into down-dog. In other poses, such hand-stand, how we use our hands, fingers and their engagement are imperative in building a steady foundation. You want the top part of your palms and your first set of knuckles to engage, which will help you activate the muscles of your forearm and upper arm. Your finger pads planted onto the mat will illicit a "tenting" action on the middle joints of your fingers. Good… because that will mean that your hands will work, instead of just collapsing onto your wrist when you go upside-down onto your handstand. Those finger-pads pressing down into the mat will help get those muscles in your hands that are used to mobility, get stronger for stability. This is a good starting for alleviating pressure from the wrist and finding awareness in our fingers during arm balances. Maybe try some of the tips mentioned and we'll continue to explore arm balances such as crow (bakasana), and maybe figure out together what things have served your body, or haven't. Any questions, comments, suggestions, complaints or observations are welcomed. I'll continue with a series of posts to follow-up and to expand on some of the things I've mentioned today based on your feedback and my own exploration. No one is wise by birth, for wisdom results from one own’s efforts.  At 90-years young, B.K.S. Iyengar still practices asana and pranayama for hours daily.
Swami Yogananda Maharaj Ji is 105 and not only engaging in daily practice, but teaching as well. Tao Porchon-Lynch is still instructing too! Others well into their 80s and 90s have a regular regimen of asana. Makes me wonder, where I will be 40-years from now. I'll take my chances and practice some sort of asana, pranayama and meditation daily and hope to be as functional as some of these inspirations. Join the club -- it's open to everyone! |
AuthorVicyasa™, your full-time dopamine dealer ... don't allow my confidence to offend your insecurity. Archives
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