“How many lessons of faith and beauty we should lose, if there were no winter in our year!” —Thomas Wentworth Higginson  As the days 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: Inspiration, narratives and focused areas for classes/workshops
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: 1/20/2025 NO CLASSES TUESDAY: 1/21/2025 NO CLASSES WEDNESDAY: 1/22/2025 NO CLASSES THURSDAY: 1/23/2025 NO CLASSES FRIDAY: 1/24/2025 NO CLASSES SATURDAY: 1/25/2025 NO CLASSES SUNDAY: 1/26/2025 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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"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 (@d_meetch), Leanne McDermott (@leannerays), Elinor Cohen (@elinorraerigby) and others. YOGA AT OHHHMMM LIVE VIRTUAL SCHEDULE: MONDAY: 1/13/2025 NO CLASSES TUESDAY: 1/14/2025 NO CLASSES WEDNESDAY: 1/15/2025 NO CLASSES THURSDAY: 1/16/2025 NO CLASSES FRIDAY: 1/17/2025 NO CLASSES SATURDAY: 1/18/2025 NO CLASSES SUNDAY: 1/19/2025 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™ A Beginner’s Mindset. An Expert’s Trust: January 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.) With the hullabaloo of the holidays now behind us, the energy has shifted. This time of year is a bit of a paradox; while January 1 marks the start of a new calendar year, immediately following, there seems to be a rush to get back to the way things were. Resuming normalcy is on everyone’s mind , but at the same time, you may not really want to go back to the way things were. It’s a bit of a conundrum.
Then there’s the yoga practice. Each time you roll out your mat is a mini holiday hullabaloo. There’s an energetic shift that happens with the uncertainty of how your practice will go on any given day. Still, there’s trust. There’s a groove you embody once you get into a flow state, and that helps you feel like everything is alright. Normalcy has resumed. Oftentimes, what we do on the mat is a reflection of larger themes in our lives. If you’re straddling the line between wanting to dive into your New Year’s resolutions and craving a return to your routine, that’s perfectly normal. Perhaps you can find balance between the two by confronting this struggle on the mat. The challenge therein lies in this question: can you be both a beginner and an expert? The very nature of yoga suggests yes, although the term “expert” is never really used. But you can be a forever student while also trusting that you know what you’re doing. The trust is where the stability, the return to normalcy, comes in. The willingness to remain a student reflects your resolve to always be learning. Interestingly enough, newbie yogis and seasoned practitioners share several of the same priorities:
Here’s the truth: we are all always beginners and we are all always experts…in being ourselves. No one will ever be a better you than you. On the other hand, there will never come a time where you will know it all. Let that provide you both security (masked as routine) as well as opportunity (masked as uncertainty). That is the path of the beginner expert. 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: 1/6/2025 NO CLASSES TUESDAY: 1/7/2025 NO CLASSES WEDNESDAY: 1/8/2025 NO CLASSES THURSDAY: 1/9/2025 NO CLASSES FRIDAY: 1/10/2025 NO CLASSES SATURDAY: 1/11/2025 NO CLASSES SUNDAY: 1/12/2025 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™ JANUARY 1ST ISN’T MAGIC - YOU ARE “Who looks outside, dreams. Who looks inside, awakes.” – Carl Jung  (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.) Does the idea of a new year stress you out? For some, the prospect of "newness " is exciting but for others it feels like a pressure cooker just waiting to go off. January 1 can feel loaded: there's an expectation that this year is going to be the year. It'll be the year that you make the change, meet the goal, hit that number... that's a lot of pressure. New Year's resolutions are great resets for some people but they're stressful for others. So what if, as we approach this calendar date of January 1, you take that pressure off the holiday menu? What if the resolution is to reset your "reset" thinking and to simply keep on keeping on? What if you explore the idea that nothing needs to change at all and that continuing on your path is indeed the right thing for you? In yoga, we set resolutions every time we come to the mat. Intentions for our practices are opportunities to resolve preconceived notions we may have walked into class with. These resolutions don't require waiting until an arbitrary date on the Gregorian calendar. They can happen at any time and at any place. You don't need to wait until it’s midnight in a crowded room with sparklers to put these intentions into place. Similarly, there's no need to shout about them from the rooftops or announce them to the masses. Yogic intentions (aka resolutions) can be private and primordial. You can know what they are without having to be overt about them. This may allow you to take the pressure to perform them off and allow you to simply be. January 1st isn’t a magical day on which your life will transform. The magic of transformation happens when you resolve to recommit to yourself. That can happen on or off the mat and that is the beauty of yoga. 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: 12/16/2024 NO CLASSES TUESDAY: 12/17/2024 NO CLASSES WEDNESDAY: 12/18/2024 NO CLASSES THURSDAY: 12/19/2024 NO CLASSES FRIDAY: 12/20/2024 NO CLASSES SATURDAY: 12/21/2024 NO CLASSES SUNDAY: 12/22/2024 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™ "Slowing down is the precursor to Yoga practice because this simple act allows us to consider our thoughts, feelings and actions more carefully in the light of our desire to live peacefully." -- Donna Far  Slowing down is easier said than done. Our holiday schedule is filled to the brim with activities; work, school, cooking, cleaning, organizing and preparing to make the season a joyful experience for others… Most days are planned in advance and are busy. So when the pace changes, we have a natural hesitance to shift down a gear.
Taking a step back just for a moment, pausing to practice... can help you enjoy every minute of the holiday. Find a quiet space in the house where you can reset. Remind yourself of the things that are blessings for you on and off the yoga mat. Then remind yourself it doesn’t matter if things aren’t done perfectly; embrace falling out of a pose, be ok with where you meet your true self on the mat for that moment and bask in your yoga. There are many studies that show that gratitude itself is extremely effective in combating depression. The holidays have the potential to deliver —the love and joy experienced with cherished family and friends, and the crushing seasonal depression that many fall prey to. Take the time, before you are caught up in your own holiday hustle and bustle, to simply identify what you can be grateful for, to reflect upon it, feel it, and maybe even express it. Then we can remember to take a step back, slow down, enjoy the pace of gathering with friends and family, and be right there, in the moment, together. 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: 12/9/2024 NO CLASSES TUESDAY: 12/10/2024 NO CLASSES WEDNESDAY: 12/11/2024 NO CLASSES THURSDAY: 12/12/2024 NO CLASSES FRIDAY: 12/13/2024 NO CLASSES SATURDAY: 12/14/2024 NO CLASSES SUNDAY: 12/15/2024 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™ "Run with your heart instead of your mind. When you think with your mind, you think of the things you can and can't do. But when you run with your heart you forget about what you can't do, and you just go out and do it." -- Gerry Lindgren  To reap the benefits of a yoga practice, we must practice only for ourselves and no one else. Each of us needs something distinct from our yoga practice because each yogi’s body & mind is unique.
Some of us are more lengthier. Some of us are blessed with strong arms. Some of us have a history of dance or athletics with an innate sense of balance. But no two of us have the same genetic composition. Nor do we have the same history; life experiences, injury background, childbirth, or conditioning, all which contribute to the individuality of our body and mind. And yet it is so easy to compare ourselves. When we compare our own practice to that of others we lose the personal connection to our body that is so integral to the practice of yoga. To get the most out of our practice, we need to be in touch with how our body is responding to each pose. This is called the mind-body connection. Only you can know your own body. You can listen to yourself in a way that no one else can -- not even your yoga teacher! You can enter a posture and notice if it creates undue tension in certain parts of your body. Then, you can adjust yourself to accomodate your needs. When we begin to listen to our bodies we realize that our needs are simply that: needs. They are no better or worse than anyone else’s. To create the most joy on and off our mats, we must embrace our individuality and look after the person we know best: ourselves. 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: 11/25/2024 NO CLASSES TUESDAY: 11/26/2024 NO CLASSES WEDNESDAY: 11/27/2024 NO CLASSES THURSDAY: 11/28/2024 NO CLASSES FRIDAY: 11/29/2024 NO CLASSES SATURDAY: 11/30/2024 NO CLASSES SUNDAY: 12/1/2024 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™ "Gratitude has a way of bringing us into the present moment, allowing us to be with what is. Our mind is no longer chasing after something in the future or lingering somewhere in the past. We are content." — Birgitte Kristen  Many of my teachers speak about cultivating the qualities that nurture us. There are infinite qualities that exist within us—such as courageousness, empathy, creativity, anger, hurt, pain, excitement, jealousy, hope, peace, understanding—and each one may arise throughout the day.
Which qualities can you cultivate to find peace in our lives this holiday season; the qualities that allow us to be present and fully engaged in the moment. Cultivating, focusing on, to read about, to listen to, to observe, to foster those qualities of appreciation, gratitude, understanding, and compassion within us, allows our mind to be at peace. I am grateful to be teaching. I am grateful for all that Yoga has taught me, and is teaching me moment to moment. As a teacher, I'm always yearning for wisdom in order to articulate and be clear in conveying this tangible, yet not so tangible thing called yoga. As a person, we are always striving to be happy, to be content with who we are as a person. I am grateful for who I have become as a person. I have work to do—I am still working on relationships with others—but, so far, I like me. Many blessings to the yoga community. May we all grow together. 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: 11/18/2024 NO CLASSES TUESDAY: 11/19/2024 NO CLASSES WEDNESDAY: 11/20/2024 NO CLASSES THURSDAY: 11/21/2024 NO CLASSES FRIDAY: 11/22/2024 NO CLASSES SATURDAY: 11/23/2024 NO CLASSES SUNDAY: 11/24/2024 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™ “Whether we’re eating or working or meditating or listening or talking, the reason that we’re here in this world at all is to study ourselves. In fact, it has been said that studying ourselves provides all the books we need.” ― Pema Chödrön  Svadhyaya translates to “self study,” and it’s the fourth niyama listed in the Eight Limbs of Yoga.
To fully understand the application of this practice of awareness and self examination into your daily life, it’s important to recognize that svadhyaya meant studying the ancient philosophical yoga texts -- reading the texts, reciting them, committing them to memory — embodying those philosophies. So how can you incorporate the practice of svadhyaya while practicing asana [poses]? Listening to your yoga teacher during class is part of the practice, but what happens when a teacher instructs you to move into a pose that feels really uncomfortable or asks you to stay in an asana longer than you can stand? Chances are your internal dialogue kicks into high gear: begging, sometimes demanding, that you provide your body with some relief. If that’s the case for you, then that inner dialogue is what you should be paying attention to if you want to practice svadhyaya. Svadhyaya on the yoga mat means studying the “what”, “how” and “why” to your thoughts and feelings while flowing from pose to pose and then comparing that to your daily life. Consider asking yourself some of these questions:
There's loads of questions and answers you can constantly explore in your practice; notice if it really is an exploration or a judgemental take. Not only can doing this form of self observation improve your asana practice during a yoga class, but gaining this self knowledge can change the way your mind deals with self judgment and expand your capacity for introspection both on and off the mat. 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: 11/11/2024 NO CLASSES TUESDAY: 11/12/2024 NO CLASSES WEDNESDAY: 11/13/2024 NO CLASSES THURSDAY: 11/14/2024 NO CLASSES FRIDAY: 11/15/2024 NO CLASSES SATURDAY: 11/16/2024 NO CLASSES SUNDAY: 11/17/2024 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™ “The more you practice the art of thankfulness, the more you have to be thankful for.” - Norman Vincent Peale, American Author  (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 we enter the season of giving thanks and gratitude, now is the perfect time to reflect on what you are grateful for, specifically as it relates to yoga. Yes, this is a yoga newsletter and the topics will always have some relation to the yoga practice, but there’s more to it than that.
Yoga and Asana in particular are interesting in how they can offer mixed messages. When it comes to gratitude in yoga, it may start on the mat but it doesn’t stop there. So often, yoga on the mat is a reflection of your life as a whole. When you ask yourself what you’re grateful for about yoga, what comes up? Perhaps coming to your mat has given you a newfound sense of gratitude for your body; for its ability to move in a fluid, healthy, strong, capable manner. Maybe yoga has given you gratitude for your breath; for how it carries you from one pose to the next; how it keeps you calm in the face of chaos; how it offers you more control over your emotions, thoughts, and life overall. Yoga may also help you show gratitude for the community of which you are a part. The people you see multiple times a week, the ones who are staples of the studio…may you be grateful to know them, to laugh with them, to sweat with them, and to breathe with them. Then there’s the gratitude you may have for the teachers to whom you’ve been introduced; for the ways they’ve challenged you, changed you, and for your own willingness to trust them. That’s no easy feat; for that, you can be grateful to yourself and for the open mind you’ve cultivated. Perhaps the yoga practice has given you other gifts as well: patience to weather the storm when things don’t go your way; the flexibility to adjust your mindset and adapt to new ways of thinking; the ability to live life with grace. Here is an offering: consider starting a practice of noting what you are grateful for. Perhaps take 2 minutes each day to write down 3 things for which you are grateful. Maybe do it in the morning when you first wake up or at night, just before your head hits the pillow. You’ll quickly realize just how full and abundant your life is and how many things you truly have to be grateful 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: 11/4/2024 NO CLASSES TUESDAY: 11/5/2024 NO CLASSES WEDNESDAY: 11/6/2024 NO CLASSES THURSDAY: 11/7/2024 NO CLASSES FRIDAY: 11/8/2024 NO CLASSES SATURDAY: 11/9/2024 NO CLASSES SUNDAY: 11/10/2024 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™ WHAT’S YOUR FAVORITE POSE (AND WHY)?  (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 thought about which yoga pose is your favorite? If not, now is a great opportunity to do so. Some people know immediately which poses or types of poses they gravitate toward while others take more time to feel it out. Once you’ve settled on your preferences, the next step is to get curious and ask why? Why is it your favorite?
Is it because it looks cool? Is it a boost to your ego to be able to do it? Do you enjoy the pose because it feels good in your body? What about it feels good? Do you like that the pose lets you tap into your strength or that it pushes your limits? Do you love how it challenges your body or your mind…or both? Do you love how it stretches your body or your mind…or both? Does the pose make you feel powerful, like a badass? Now thing about your least favorite pose. What is your least favorite pose and why? Is it painful? Uncomfortable? Awkward? Does it feel inaccessible? Does it make you feel inadequate? Do you avoid doing this pose or do you do it anyway, disliking it all the while? If you choose to do it, do you embrace the discontentment and allow yourself to surrender into the discomfort or do you silently count the seconds until it’s over? There’s nothing wrong with having favorites, nor is there anything wrong with having aversions. All of this is information that can be useful as we approach the yoga practice both on and off the mat. The key is to stay curious and get inquisitive. Don’t just stop at I like this or I don’t like that. Ask yourself why. You may find that you enjoy trikonasana because your body is naturally flexible. Eka Pada Koundinyasana 2, however, may feel like a real reach if your arm strength isn’t where you want it to be. It’s neither good nor bad to like or dislike certain poses. It is simply information. Think of this curiosity as a tool you can use in your asana arsenal. 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: 10/28/2024 NO CLASSES TUESDAY: 10/29/2024 NO CLASSES WEDNESDAY: 10/30/2024 NO CLASSES THURSDAY: 10/31/2024 NO CLASSES FRIDAY: 11/1/2024 NO CLASSES SATURDAY: 11/2/2024 NO CLASSES SUNDAY: 11/3/2024 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™ |
AuthorVicyasa™, your full-time dopamine dealer ... don't allow my confidence to offend your insecurity. Archives
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