“Change does not wait for readiness; it simply unfolds, teaching us the power of adaptation.”  One of the most profound benefits of a seasonal yoga practice lies in the enhanced mind-body awareness it can bring. The calibrating of our senses to the nuances of nature around us can allow us to become more attuned to the needs of our bodies. This awareness leads to a more mindful and intuitive practice that can not only prevent injury but also encourage exploration to the edges of our comfort zones with a sense of grace. The invigorating and expansive postures of summer, the grounding and stabilizing poses of autumn, the introspective and restorative postures of winter, and the revitalising postures of spring. Looking into the realm of spring, a season that breathes life into every corner of our lives. This chapter of the year is marked by new beginnings, vibrant blossoms, and the promise of growth. Through our yoga practice, we can immerse ourselves in the energy of spring, aligning our intentions and sequences with the spirit of renewal that vibrates through the air. Spring’s ever-changing weather reminds us of the beauty of adaptability, a lesson deeply ingrained in the practice of yoga. We can weave the theme of adaptability into our classes, guiding students through sequences that challenge their balance and flexibility. Through dynamic flows that mimic the unpredictable nature of spring, we empower our students to embrace change with grace and to find stability amid the flux. With each breath, each posture, and each intention, we channel the energy of renewal that defines this season. As we guide our students through practices that cleanse the body, open the heart, celebrate growth, and foster adaptability. ADAPTABILITY: the quality of being able to adjust to new conditions. the capacity to be modified for a new use or purpose. A PEEK INTO MENTORSHIP WITH VICYASA™... New manuals have been printed... Inquire if you'd like to train with Victor to enhance your teaching skill sets.
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: 4/21/2025 NO CLASSES TUESDAY: 4/22/2025 NO CLASSES WEDNESDAY: 4/23/2025 NO CLASSES THURSDAY: 4/24/2025 NO CLASSES FRIDAY: 4/25/2025 NO CLASSES SATURDAY: 4/26/2025 NO CLASSES SUNDAY: 4/27/2025 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™
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“The is something infinitely healing in the repeated refrains of nature – the assurance that dawn comes after night, and spring after winter." – Rachel Carson  Spring ... the season of warmth and fertility, growth and abundance, and a real sense of "new beginnings", which makes it a great place to start cultivating a change to your seasonal rhythms. Below, you’ll find some key practices to help you connect more to Spring, which could make a real difference to how you feel in body and mind. YOGA POSES Whilst Winter is the perfect time for deep yin and restorative yoga, Spring is the time to bring in a little more movement and flow. If you feel as though you curled up and spent much of Winter in a hunched and rounded positions, this is a great time to reintroduce heart-opening backbends and postures that open the chest and lungs PRANAYAMA Kapalabhati breath (fire breath) is a great way to cleanse the sinus passages, as well as giving a boost of energy and clarity. Any type of deep, diaphragmatic breathing you’re able to practice will go a long way to boosting energy levels, brightening your mood, and encouraging more oxygen saturation in the muscles and organs. CLEANSING Spring cleaning isn’t just for the house. Although it’s always a good idea to clear stagnant energy and make space for new by taking a trip to the goodwill. We can clean our spaces and create a cleanse for our bodies. Open your windows and cleanse your house by smudging with sage or palo santo. Smudging is a common practice to purify energy of a space, or even yourself. Create a gentle juice cleanse for your body or even a fast. Fasting and cleansing have numerous health as well as spiritual benefits, including: reducing inflammation, better blood sugar control, lowering blood pressure and cholesterol, boosts brain function, extending longevity to name a few. Of course, listen to your body and consult a professional before engaging in any fast or cleanse. Spring is an opportunity for renewal and rebirth—for planting seeds to nurture, and to witness the unending cycle of growth and change. It is also a reminder that we cannot be born again until we experience a sort of death—a shedding of old layers, habits, and outmoded beliefs. When we recognize that each waking moment is an opportunity to be born again, it is here, in the now, that we can experience the sheer joy of present moment awareness. 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. YOGA AT OHHHMMM LIVE VIRTUAL SCHEDULE: MONDAY: 4/7/2025 NO CLASSES TUESDAY: 4/8/2025 NO CLASSES WEDNESDAY: 4/9/2025 NO CLASSES THURSDAY: 4/10/2025 NO CLASSES FRIDAY: 4/11/2025 NO CLASSES SATURDAY: 4/12/2025 NO CLASSES SUNDAY: 4/13/2025 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™ I’ll Meet You Where You’re At  (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.) Don’t try to fit a square peg into a round hole. That common expression couldn’t ring more relevant in this current climate. We live in a world where many people try to force situations. They think that if they just try hard enough, if they just muscle their way through, if they just push a little further, they’ll get what they want. Unfortunately, or not, that just isn’t the case.
The better thing to do is to accept, but oh how hard that is! Acceptance is the key to so much of our struggles but getting there is a journey that takes time, practice, and constant repetition. I had an interaction with a dear friend recently. It was a seemingly “nothing” interaction but it spurred something pretty cool. As I approached him and put my hand up to wave “hello,” he thought I was going in for a high-five. So I did. I met him where he was at. He laughed and said, “I wasn’t sure what we were doing!” and I responded, “Neither was I – so I met you where you were at.” “Damn!” he said. “I like that.” “Me too,” I responded. “We should do more of that,” he said. I nodded in agreement. Meeting someone where they are isn’t about acting inauthentically or changing yourself. It’s about seeing a situation for what it is. It’s about acceptance. It’s about adjusting and adapting without losing what makes you you. We can (and should) do this in yoga. We can use this mindset as a framework for how we approach our bodies and our yoga practices. To your body, you can set an intention: I will meet you where you’re at today, in this moment, in this space. I’ll not only accept but celebrate your condition as it stands here and now. Every day on the mat will be different and it’s on you to meet yourself where you are without judgment or expectations. It’s not your job to force a pose or a pace that doesn’t work for you. It’s not necessary to try to be zen and peaceful when you’re feeling fiery and agitated. Feel that way; let it show up but breathe through it. See how you can meet yourself in that condition without trying to change it. Interestingly enough, it will probably change on its own, but it won’t be because you forced it. It will be because you allowed for it to exist. In the world off the mat, this concept is not about making someone into a version you think they should be. It’s about accepting the version they are. Meet yourself where you’re at. Yoga teaches us to do that again and again and again and 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 (@d_meetch), Leanne McDermott (@leannerays), Elinor Cohen (@elinorraerigby) and others. YOGA AT OHHHMMM LIVE VIRTUAL SCHEDULE: MONDAY: 3/31/2025 NO CLASSES TUESDAY: 4/1/2025 NO CLASSES WEDNESDAY: 4/2/2025 NO CLASSES THURSDAY: 4/3/2025 NO CLASSES FRIDAY: 4/4/2025 NO CLASSES SATURDAY: 4/5/2025 NO CLASSES SUNDAY: 4/6/2025 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™ Yoga at OHM Newsletter Victor Cotto Vicyasa™ 3/24-3/30/2025: Lies We Tell Ourselves About Yoga3/21/2025 The Lies We Tell Ourselves About 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.) When you were first introduced to yoga, it’s likely that you came into it with a slew of preconceived notions. Myths ready to be debunked, they eventually were (hopefully). Slowly, perhaps, and others more quickly, but with time, you learned that a lot of what you thought to be true about yoga and being a yogi held little merit.
Over time, you may have forgotten about these so-called lies. That is, until you meet someone who’s never practiced yoga before and has no sense of all that it actually entails. It’s not their fault; you were once like them, naive and unaware of what this practice truly is. But now, as a more seasoned yogi, you can look back and reflect on the falsehoods that still surround this beautiful practice. Take these “lies” lightly – they’re only meant to shine a light on how far you’ve come now that you know just how expansive yoga can make your life. Lie: Yoga is about the poses Truth: One limb of yoga (asana) is about the physical postures. There are 7 others (8 limbs in total) that cover so much more. The 8 limbs of yoga are:
2. Lie: All yogis are cool, calm, and collected. Truth: That’s seldom the case. The thing about yogis is that we can challenge the external distractions that prevent us from exuding chaos (most of the time). Yoga teaches us to turn inward, focus on the breath, and channel our energy into a single point. 3. Lie: Yogis don’t drink, smoke, drink coffee, do drugs, or eat meat. Truth: Many yogis do all of the above. One of the yamas is Ahimsa, which translates to “non-harming.” Some people interpret that to mean cessation of drinking, smoking, doing drugs, eating meat, using disposable plastics, and more. Others see Ahimsa as how they approach their fellow yogis; the words they speak; the actions they take on a daily basis. For the record, you can drink, smoke, drink coffee, and do many non traditional “yogic” things and still call yourself a yogi. 4. Lie: You need to wear an expensive yoga outfit to practice yoga (Asana). Truth: You can practice yoga in any clothing (or lack thereof) that makes you feel comfortable. Just check with the studio’s dress code policy before you decide to make a class clothing optional. 5. Lie: Practicing yoga automatically means you must abandon your religion. Truth: Not at all. You can love, practice, and fully integrate yourself in yoga without switching religions or adopting one at all. While yoga originated in India and is associated with Hinduism, Buddhism, and Jainism, it is not a religion in and of itself. So worry not; you can be Catholic, Jewish, Christian, Agnostic, Atheist, or anything else and still be a yogi. 6. Lie: You can’t do yoga if you’re not flexible. Truth: Absolutely not. You wouldn’t refrain from taking a shower because you’re dirty, would you? No, in fact, the very reason you’d take a shower would be because you’re dirty. The same is true with yoga. You can practice it to become flexible, strong, or achieve whatever other goals are present for you. Pro tip: the next time someone says, “I can’t do yoga because I’m not flexible,” ask them “Mentally or physically?” What other misconceptions about yoga come to mind? What were some you once believed and now know not to be true? 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. YOGA AT OHHHMMM LIVE VIRTUAL SCHEDULE: MONDAY: 3/24/2025 NO CLASSES TUESDAY: 3/25/2025 NO CLASSES WEDNESDAY: 3/26/2025 NO CLASSES THURSDAY: 3/27/2025 NO CLASSES FRIDAY: 3/28/2025 NO CLASSES SATURDAY: 3/29/2025 NO CLASSES SUNDAY: 3/30/2025 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™ “Our bodies are intuitively attuned with the earth’s natural rhythm—our inner universe is inherently harmonized with the universe that surrounds us,” -- Michelle Dalbec  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 colours can you see? How does Spring make you feel? 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: 3/17/2025 NO CLASSES TUESDAY: 3/18/2025 NO CLASSES WEDNESDAY: 3/19/2025 NO CLASSES THURSDAY: 3/20/2025 NO CLASSES FRIDAY: 3/21/2025 NO CLASSES SATURDAY: 3/22/2025 NO CLASSES SUNDAY: 3/23/2025 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™ Walk the Walk  (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.) As the weather finally starts to show signs of Spring, we find that we’re able to start to poke our heads out of hibernation and emerge. 50-60 degree days call for a little extra time spent outside and perhaps a nice walk around your neighborhood. With that newfound spring in your step and vigor to be around friends, you’ll likely see many others walking around and enjoying the fresh air. So let’s talk about it: the walk.
When we think of the word “walk,” we typically think of it in a literal sense, as in moving forward.While forward motion is a great way to approach this word, there are so many other associations that come along with it when you consider modern day vernacular:
Now for the yoga. If you think about how we move around the mat, you could consider that a walk as well. We walk our hands and feet and bodies forward, backward, side to side in unique variations that allow us to explore different elements of ourselves. We “walk our dog” by pedaling our feet, eventually making our way from down dog (Adho Mukha Svanasana) to forward fold (Uttanasana). Yoga challenges us to evaluate how we walk around the mat and at the same time, think about how we walk through life. This life thing – it’s seldom a walk in the park. Life throws you twists and turns like you wouldn’t believe, but it’s your job to say “onward” and keep walking. That doesn’t mean you always have to go forward – sometimes the walk will be lateral, and that’s okay as well. As the weather continues to calm and the days become longer, think about how you walk through life. Think about how you move around your mat. Think about how the two can mimic one another. 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. YOGA AT OHHHMMM LIVE VIRTUAL SCHEDULE: MONDAY: 3/10/2025 NO CLASSES TUESDAY: 3/11/2025 NO CLASSES WEDNESDAY: 3/12/2025 NO CLASSES THURSDAY: 3/13/2025 NO CLASSES FRIDAY: 3/14/2025 NO CLASSES SATURDAY: 3/15/2025 NO CLASSES SUNDAY: 3/16/2025 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™ "Clean the body, yes, we take a bath one, two, three times a day. How many times do you meditate to clean the mind? You take a bath to clean the body; you meditate to clean the mind. There is nothing more to it." -- Yogi Bhajan  Let's talk again about the Yamas and Niyamas.... our ethical and moral guidelines outlined in classical Yoga philosophy, particularly in Patanjali’s Yoga Sutras. This foundational Yoga text provides a comprehensive approach to practicing and embodying all the limbs of Yoga. The Yamas and Niyamas are the first two limbs and aim to help us cultivate a balanced and harmonious life. Saucha is the first niyama, or yogic observance, in yogic teachings. Sauchacan be translated from Sanskrit to mean “purity” or “cleanliness.” This extends beyond just physical cleanliness, but also includes cleanliness in your environment, your mental state, and your daily approach to life. The theme for March is Saucha, or purity. When we heat the body through breathwork and intentional movement, we purify the body from the inside out. When we create a daily ritual of yoga (whether it’s an hour long hot class or 10 minutes of Sun Salutations at home) the body gets used to this method of detoxification. The sweat released from the body during a fiery practice will cleanse the body. The practice of Saucha also translates to the environment around you; as you prepare your space for practice, take a few moments to be mindful of your setup. Perhaps you begin by cleaning your mat. Place props such as yoga blocks in a space where they are accessible, and not causing haphazard clutter around you. Your personal hygiene pre-and-post class as well we practice Saucha. Likely, you’ve heard some iteration of the dictum “Your body is a temple” and taking care of your hygienic needs is a small, but important way to honor your physical vessel. Ultimately, staying present: an essential teaching that recognizes that each moment is pure, just as it is. Instead of trying to rush through a pose, derailing a teacher's sequence, avoidance towards whatever lies ahead, or remaining stuck in the past, finding a bit of acceptance in the “right now” is how we can keep the mind clean, clear and calm. By staying away from the “unclean” thoughts (fear, anxiety, ego, possessions) we open up space for authentic, kind and pure mind space. Maintaining cleanliness in our bodies, minds, and surroundings, we create an environment that supports our overall well-being and spiritual growth. This inner and outer cleanliness allows us to live more freely and joyfully, aligned with our true purpose. VUORI CLOTHING x VICYASA™ On Wednesday February 26th, we had a filled store for an AMAZING meet/greet and flow at the Vuori flagship store in SOHO. Shout-out to all that showed, made it a fun evening and got some goodies. BIG THANKS TO VUORI CLOTHING!!! 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. YOGA AT OHHHMMM LIVE VIRTUAL SCHEDULE: MONDAY: 3/3/2025 NO CLASSES TUESDAY: 3/4/2025 NO CLASSES WEDNESDAY: 3/5/2025 NO CLASSES THURSDAY: 3/6/2025 NO CLASSES FRIDAY: 3/7/2025 NO CLASSES SATURDAY: 3/8/2025 NO CLASSES SUNDAY: 3/9/2025 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™ Stop Seeking So You Can Start Seeing  (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 so easy to see what others have and want it… or think you want it. Living in a seeking mindset is something that’s been ingrained into many of us as both contributors to and consumers of society. After all, the world only keeps going round if we keep searching, seeking, and consuming, right? Maybe, but maybe not.
It’s natural to want more, both for yourself and for others. You see what you have and for a while that brings you contentment but after some time, it fades. There’s a “what’s next?” element that takes over and that leads us to ask for more than what we currently have. In some instances, wanting more can be beneficial. It can stoke the fire of ambition and keep you hungry, always improving. But in other cases, constantly living in a seeking mentality may prevent you from truly seeing what you already have. This may lead to a state of constant dissatisfaction. If you’re always seeking, always looking at how things could be better, you’ll never be happy with what is. And sometimes what is is pretty darn great. This idea of seeing, not seeking, can apply to any and every aspect of our lives, including yoga. If you’re always on the hunt for a romantic relationship, you may blind yourself to the fantastic friendships and connections that are present in your life. If you’re always trying to do the next fancy arm balance or inversion, you may not realize just how impressive your yoga practice already is. Perhaps you weren’t always able to touch your toes and now you can. Or maybe you struggled with quieting your mind, and now that’s a little bit easier. Don’t let living in a seeking mentality prevent you from seeing all the good you have in front of you. When we stop constantly seeking, we open ourselves up to see the abundance that already exists. 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. YOGA AT OHHHMMM LIVE VIRTUAL SCHEDULE: MONDAY: 2/24/2025 NO CLASSES TUESDAY: 2/25/2025 NO CLASSES WEDNESDAY: 2/26/2025 NO CLASSES THURSDAY: 2/27/2025 NO CLASSES FRIDAY: 2/28/2025 NO CLASSES SATURDAY: 3/1/2025 NO CLASSES SUNDAY: 3/2/2025 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™ “I can be changed by what happens to me. But I refuse to be reduced by it.” ― Maya Angelou  Resilience is about our ability to successfully adapt to stress and adversity. Of course we all face challenges in our life. Some we may handle with grace, and other times... not as much.
It is a life skill that each new curve ball presents us with an opportunity to practice. Building resilience on our mat is a safe place to flex the resilience muscle so it’s strong enough to get us through the next life upheaval. Taking care of our bodies is a legitimate practice for mental health and building resilience. This is because stress is just as much physical as it is emotional. Implementing positive lifestyle factors like proper nutrition, ample sleep, hydration, and regular exercise can strengthen your body to adapt to stress and reduce the toll of emotions like anxiety or depression. Yoga is a wonderful physical practice that can help us connect with our physical bodies through asanas (poses), flows and challenging sequences. The poses and sequences taught in yoga can have innumerable benefits, from back pain relief to anti-aging effects. The combination of physical postures, breath control, and concentration helps to build your resilience. Pushing ourselves during yoga practice to hold a pose when it seems we have reached our limit helps develop emotional resilience over time, and we become more confident and bold in our decisions. Yoga is the perfect tool to teach us how our minds respond in the face of adversity. It’s easy to be happy when we enjoy a nice and easy yoga practice, but what happens when we face a pose we struggle with or lose balance and stumble on our mat? Do you laugh it off or do you get frustrated? Your response can teach you a lot about how you would respond to other similar (stressful) events and it may just give insight into whether or not you experience the ups and downs in life as more stressful. That’s useful information! By becoming more self-aware, we learn to observe without judgement, to change our perspective rather than trying to change the situation, and to be more introspective, all of which help develop resilience over time. 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. YOGA AT OHHHMMM LIVE VIRTUAL SCHEDULE: MONDAY: 2/17/2025 NO CLASSES TUESDAY: 2/18/2025 NO CLASSES WEDNESDAY: 2/19/2025 NO CLASSES THURSDAY: 2/20/2025 NO CLASSES FRIDAY: 2/21/2025 NO CLASSES SATURDAY: 2/22/2025 NO CLASSES SUNDAY: 2/23/2025 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™ Combatting Kapha 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.) Well we’re in the thick of it; winter, that is. There’s no way of getting around it. The air is cold, the days are short, and darkness seems to creep in earlier and earlier. Winter can be magical, a wonderland of sorts, but as we exit February and proceed into March, the thick, moist, damp air feels heavy rather than hopeful. What’s a yogi to do?
This period of time, from mid January to March, is known as Kapha season in Ayurveda (yoga’s sister’s science). Characterized by a coolness in the air combined with lots of moisture, the Kapha dosha is most dominant. You may feel a sense of sluggishness or brain fog; perhaps you’re resistant to movement, feeling that it would be easier to stay under the covers for longer. That’s all quite normal during this time but it doesn’t mean you should lean into it. Kapha season is the perfect opportunity to start looking ahead toward change. There’s a hint of newness in the air. The frigid ground slowly starts to thaw, allowing space for new buds to poke through and eventually become fragrant flowers. The Kapha dosha has so many wonderful qualities, including groundedness, steadiness, compassion, and stability. If this is your primary dosha, lucky you! You’re probably the level-headed one in your group of friends. Perhaps you’re the one everyone turns to when they need a loving hug. Sometimes, however, too much softness can cause us to get stuck. We don’t want to get stuck in the mud of Kapha season. Instead, we need to implement tools to re-energize and prepare ourselves more fully for spring. During Kapha season, it is advised to commit to a routine so you don’t let poor habits or tendencies build up. It’s also recommended to move! More vigorous vinyasa classes are great during this time. Not only will that type of asana revitalize you, but the increased focus on your breath may break up some of the nasal congestion you may be experiencing with the changing of the weather. Abhyanga (a warm oil self-massage ) is also a good idea during this time, as it can keep your skin nice and moisturized. Within the home, consider doing some early spring cleaning. This could give you just the reset you need to enter the warmer months with a clearer mindset. As always, remember that yoga and Ayurveda are practices. They’re ongoing, never meant to be fully mastered. Act in ways that nourish your brain, body, and soul, both on and off the mat and you can. 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. YOGA AT OHHHMMM LIVE VIRTUAL SCHEDULE: MONDAY: 2/10/2025 NO CLASSES TUESDAY: 2/11/2025 NO CLASSES WEDNESDAY: 2/12/2025 NO CLASSES THURSDAY: 2/13/2025 NO CLASSES FRIDAY: 2/14/2025 NO CLASSES SATURDAY: 2/15/2025 NO CLASSES SUNDAY: 2/16/2025 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™ |
AuthorVicyasa™, your full-time dopamine dealer ... don't allow my confidence to offend your insecurity. Archives
April 2025
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