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“Your mind is a garden. Your thoughts are the seeds. The harvest can either be flowers or weeds.” — William Wordsworth  I love talking about planting seeds when we practice. Often, we do so with fierce intention and clarity. We cultivate a plan and things work out. The harvest is bountiful and all is coming.
But because it is life... regardless of how many crops are planted, there are obstacles to fertilizing those seeds. We’re still open to the process and looking optimistically to the harvest but we know our methods need to change or be refined. We can avoid harvest failure with the right inputs. Other times, we are just stuck in a muck, unsure of either what to plant, where to plant it or how to take care of it. These times are often precipitated by big transitions that may be planned or unanticipated. Leaving home, getting married, starting a family, a job change, starting a business, closing a business, moving, divorce, retiring, the death of a loved one or friend are just some examples of things that get us stuck in a "rut.". There may be a sense of indecision, a torment, an inner discomfort, a disconnection from what feels like an inner alignment. These times of uncertainty will always be part of the journey. When we are in the muck, uncertain of our direction, but knowing that we need to do something different or make a change, the ancients guided us in a few ideas about what to do. The Yoga Sutras of Patanjali are an influential philosophical text of yoga that lay out teachings on the mind and how to cultivate mental clarity and discernment. They had ideas about how to dig our way out of the mire. Yoga Sutra 1.32: Commit to the practice of a single principle/discipline Give yourself 5-10 minutes just to meditate; committing to daily journaling to gain clarity when things are not clear. Yoga Sutra 1.34: Practicing pranayama that involves forceful exhalation or retention of breath, one acquires a pristine state of mind We gain mental clarity by working with our breath to reduce the stress responses and quiet the mind and emotions so that we have clear discernment in making decisions. Yoga Sutra 1.39: Meditate on something that is meaningful to you What resonates for us will be something very deeply personal. We have to do the work. Once new habits are built and ingrained into our neural pathways and routines, less focus needs to be put on sustaining the desired result. Keeping 10lbs off is easy with good habits because we essentially reap what we sow. Physically and mentally. If you don’t have a crop harvest right now, it is only because you didn’t plant seeds and nurture them. Yoga helps us to create the harvest we want by cultivating a healthy mind-body-spirit connection. Mind your thoughts, as they can and will create the life and harvest you have. COMING SOON... Weekend intensives!!! Want to practice sequence building? Want to learn functional anatomy and how to apply it to your yoga practice? Want a small intimate group to get feedback on how to teach clearly, concisely and with command? I'll be hosting small groups of 2-3 students for weekend intensives with lectures, and workshop style exercises for you to sharpen your practice and teachings. EMAIL or contact me directly for involvement and tuition/enrollment info. MENTORSHIP WITH VICYASA™... Yoga with Victor's mentorship program... for teachers looking to sharpen their tools and hone in on varying skills that will make you more proficient at sequencing, teaching anatomy, or widening their skill set to become a successful instructor and craft your own business model. What if you're not a teacher and would like to prepare for training or enhance your ever-hungry-desire to absorb all things yoga? Holla' at me. Feel like your 200 hour training ended with you needing more questions answered? Want to expand on those teachings? Do you feel like there are areas of your teaching repertoire that need enhancing? Contact me for more info and enrollment. PRIVATES: ONE-TO-ONE WORK! If you want to set up any private sessions or events, please contact me through email. You can learn more about privates: CLICK HERE! SINGLE CLASSES We've added single class purchases to our on-demand offerings. How does it work? A $17 payment will give you access to a single pre-recorded class with Victor or anyone on his staff. The private link with unique access code will give you entry to that class, which you can load anytime you want. You'll have 24-hours of unlimited access to that class. No refunds, returns and you must use that class within 24-hours of receiving it before it expires. You can request a teacher on our on-demand options... featuring Demetra Kentrotas (@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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YOUR BASELINE IS ENOUGH  (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.) Oftentimes we think we need to do something extraordinary to be deemed worthy of existence. We believe the (untrue) narrative that we must win an award, accomplish a feat, or be the best, but that simply isn’t true. The truth is that just being is enough. Your baseline of simply existing is more than enough. Anything extra is truly that: extra. We’ve been taught that ordinary, average, mediocre, good, and even acceptable are unacceptable. What a shame that is. Society has taught us that middle of the road won’t get you anywhere; no, you need to be excellent. Coasting is a curse. Status quo equates to stagnation, which equates to a dying off of creativity. The world pushes these competitive lies all the time and it would be silly to think we should be above believing them. Still, we don’t need to succumb to them. It’s fun to be excellent. It’s exciting to win. It’s rewarding to accomplish a feat for which you’ve worked hard. At the same time, there’s value in having a solid baseline. Owning your place in life means knowing who you are. It means having a strong foundation off of which you can build and expand but always come back to. It’s a home base. When you have a strong baseline, you establish consistency. You become reliable, dependable, and the kind of person people know they can trust. The rare times in which you deviate from that norm may cause others to take a second look before they settle back in; that’s not a bad thing, but neither is your steady state. There’s something to be said for having a steady state. After all, a little up and down is fun every once in a while, but we wouldn’t want the boat ride to be full of rocky waters the whole way through. That would be simply exhausting and nauseating. Calm waters with the occasional breeze are generally preferred. The idea of coming back to your baseline rings true especially during this time of year. Vata season, the transition from fall into early winter, is characterized by erratic, windy energy. If lots of change seems to be happening right now, that’s normal. The wind isn’t something to fight but still, we must find balance in the midst of it so we don’t get swept away. The way to do that is to find grounding. In your yoga practice, look for opportunities where you can ground down and get steady. Perhaps you use the times when you’re low to the mat (malasana, child’s pose (balasana), humble warrior, etc.) to pay extra attention to your foundation. Perhaps you take an extra breath in between transitions to make sure you’re solid before you advance forward. For instance, before reversing your warrior two, make sure both your front foot and your back foot are firmly rooted and your quads are fired up enough so when you flip your palm and reach back, you don’t have to compensate by straining the lower back or straightening the front leg. Once you have an understanding of your baseline, you can do anything. A solid foundation frees you up to get expressive, playful, and experimental. There’s a saying that rules are meant to be broken, and while that’s not always the case, those words are valuable. You have to know what the rules are and have mastered them in order to deviate from them. As kids, we’re told to color within the lines. As adults, we’re told to draw free form. We learn the guidelines, we establish a baseline, we identify our sense of selves so later on, we’re free to create even more than we knew was possible. This season, be solid and grounded in your foundation. Establish your baseline. Own your mediocrity. From there, you can do anything. 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! 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! RATES:
PAYMENT: VENMO -- @Vicyasa Paypal -- [email protected] NAMASTE, Victor Cotto www.YogaWithVictor.com Instagram: CottoVic Facebook: Yoga With Victor - Vicyasa™ "Truth cannot be interpreted – it can only be experienced." - Sadhguru  The Yamas, a series of "right living" or ethical rules within Yoga philosophy - "reining in" or "control" - restraints for proper conduct that can be understood as ways in which we interact with the world around us, guide a practitioner's conduct and relationships with others and themselves, promoting a life of greater integrity and grace off the yoga mat. Essentially, things we must observe to be good, solid people. There's no surprise that telling the truth makes the list & it is called SATYA; the second of the Yamas. It literally translates to honesty and is about being truthful to the world and to yourself, but without forgetting our other goals of being kind and compassionate that we looked at in Ahimsa [non injury/harm]. Sometimes being truthful is not about what you say, but how you say it & how we live it. In order to check if what we want to express is following Satya, we can ask ourselves these four questions: Is it true? Is it REALLY true? Is it necessary? Is it kind/can you say it in a kind way? In our yoga practice, we must be honest with our students when we are teaching and we must be honest to ourselves as practitioners. We can't let our ego take over and tell us we can do a pose when we can't or shouldn't. In the same way, we can't let fear tell us we can't do something if truthfully we can. These are all things to consider when practicing - decide what is the version of the practice that is truthfully right for you. The benefits of SATYA? Healthier relationships with others and yourself. A clear conscience. Trust in yourself. Inspires others. The benefits of continuously choosing the truth and bringing satya into your yoga practice will benefit so many aspects of your life it will be truly worth it! 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! RATES:
PAYMENT: VENMO -- @Vicyasa Paypal -- [email protected] NAMASTE, Victor Cotto www.YogaWithVictor.com Instagram: CottoVic Facebook: Yoga With Victor - Vicyasa™ “The state of your surroundings tells the condition of your soul.” - unknown  Shaucha/Saucha is the first of the five niyamas [personal observances], which form the second limb of yoga as described in "The Yoga Sutras of Patanjali." The term literally means purity, cleanliness and clearness. It refers to purity of mind, speech and body.
The habits we pick up throughout life off the mat may or may not serve us, and the idea of our practice is to recognise what doesn’t help us and what does, coming towards a state in which everything we do aids us towards being happier, healthier and more awake and aware in life. If we take our ‘bad’ habits on to the mat with us, then our practice becomes a lot harder, we have to sift through the ‘impurities’ or negativity we’ve picked up before reaping the benefits of Yoga. Impurities we try to shed can be mental & physical. Practicing cleanliness of body, mind, spirit and surroundings will help direct us towards a pure and positive life. Some ways to "cleanse":
Our environment can reflect our state of mind. You’ll probably identify with the fact that when our bedrooms or homes are messy, our minds can often feel a little messy and cluttered too. When we’re surrounded by a clean environment however, with clear surfaces, possessions that we need – and not possessions we’ve hoarded over the years and can’t bear to get rid of – and the sense of having space to breathe, then we’re likely to feel a whole lot better and clearer in our minds. Not only does having a clean place to practice in, and a clean mat to practise on feel good, it shows a sign of respect towards our practice. 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. REGULAR RATES:
PAYMENT: VENMO -- @Vicyasa Paypal -- [email protected] NAMASTE, Victor Cotto www.YogaWithVictor.com Instagram: CottoVic Facebook: Yoga With Victor - Vicyasa™ "There is something so special in the early leaves drifting from the trees–as if we are all to be allowed a chance to peel, to refresh, to start again." – Ruth Ahmed  There's something about the Fall season that feels refreshing and renewing, a time to completely reinvent yourself and create healthier habits. Many use the onset of Fall as a way to buckle down, get organized, and increase productivity in a means to prepare for what can be a hectic holiday season.
Especially with the holidays right around the corner, it becomes much more difficult to maintain the healthy habits you may have set, whether they are related to health, productivity, or organization. Preparing a more balanced schedule as 'we yoga into fall season’ -- the practice is essential than ever before as we try to harmonize our body with the season’s natural rhythm and the physiological effects of the shorter days and longer nights. Your personal living space is very important this time of year. You want your home environment to be a supportive space so think about having a clearout of unwanted items around the home. I like to think along the lines of clutter in the home means clutter in the mind and vice versa; so, maybe it is time for a clearout. This can also help you to create a safe and clear space for a meditation practice. Sure, it is comforting to huddle under the blanket and grab a cup of tea but surely, we all need some energizing and uplifting postures to help us get out of our sluggishness and fatigue and sustain a productive and healthy lifestyle. 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. REGULAR RATES:
PAYMENT: VENMO -- @Vicyasa Paypal -- [email protected] NAMASTE, Victor Cotto www.YogaWithVictor.com Instagram: CottoVic Facebook: Yoga With Victor - Vicyasa™ 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™ "Do not measure success by today's harvest. Measure success by the seeds you plant today." - Robert Louis Stevenson  Abundance... This time of year is the time of first harvest; apples are ripening and corn is being brought in from the field. During the season of gathering, we take time to enjoy the cornucopian feast that nature has laid out before us. Whether we live in a concrete jungle or the country, we can mindfully redirect our senses to appreciate the bountifulness and abundance of the season. During this period it is imperative we remember to say thank you to Mother Earth for providing and not just with consumption of the goods we have received, but giving unto others who may know what the environment has to offer... acts of kindness. Our yoga practice during this transition can focus on cultivating contentment, gratitude, and happiness. Yoga Sutra 2.42 can translate to, “Happiness is attained through contentment.” When we cultivate gratitude as a spiritual practice, contentment [Santosha] naturally follows, and from contentment happiness blooms. Whereas happiness can be elusive, the path of gratitude and contentment is always available to us. Ask yourself this season:
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™ “She enjoys rain for its wetness, winter for its cold, summer for its heat. She loves rainbows as much for fading as for their brilliance. It is easy for her, she opens her heart and accepts everything.” ― Morgan Llywelyn  If you have a least favorite season -- and the ebbing and flowing of Summer to Fall is a tough one for you -- the practice of non-attachment is often key to finding balance and stability in life.
Whether you have a unfavorable winter outlook, like me, or you can't stand the thought of sweaty, humid beach days in the summer, practicing yoga as the seasons change will help you find your center and establish a peace of mind when it feels like time is slipping too quickly through your fingertips. Your body is tough enough to naturally adapt to any changes in the conditions around you, but a few rooting, centering asanas will make the process easier and allow you to let go of any resistance you may have so you can stay grounded and content through changes. Here are some yoga poses that will help you ground through the inner and outer changes that each season fluctuation presents: MOUNTAIN POSE (TADASANA) Steady, strong, and unshakable. Take time to exhale into this shape, ground securely and allow the growth and rooting at the base to keep you tall and proud. Make sure to pay attention to any shoulder rounding and avoid any lower back collapse. WARRIOR II (VIRABHADRASANA II) Planting both feet firmly into the ground will remind you to stay still and rooted as you breathe through this strengthening and lengthening posture. Keep your body strong, yet soft, finding the balance between power and gentleness, and using this bodily awareness to accept change with open arms. GODDESS POSE (UTKATA KONASANA) This asana will stretch and create room in your pelvis, so try visualizing this part of your body as an anchor, staying stable as change swirls in the air around you. Inhale, and root your feet into the earth. Exhale, and settle more deeply into the pose. EASY POSE (SUKHASANA) Just sitting comfortably might seem like the easiest thing in the world, but sometimes the least intricate poses are the most effective and powerful when it comes to staying grounded and centered. Try placing one hand on your heart, and keep the fingertips of your other hand tented on the ground. This will help stabilize you both physically and emotionally. SINGLE CLASSES On the road? On vacation? Want a class in the comforts of your own home? Not in NYC and can't flow with Victor and friends? 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™ “Beautify your inner dialogue. Beautify your inner world with love, light and compassion. Life will be beautiful.”  Ahimsa is a Sanskrit word that means "non-violence" and it is the foundation of all yogic philosophy. Defined as not having any desire to harm anyone or anything, either physically or psychologically, including ourselves when moving mindfully on our mat. It is a process of self-control, self-awareness and awareness of everything that is around you. If you harm someone intentionally, even when it is just in thought, you have lost control of your mind and you are in imbalance with yourself. Violence means moving away from your true nature and practicing ahimsa simply means coming closer to who you really are. As we begin to wind down this Summer, bring to light the practice of non-violence beyond the mat. Take note on how you feel when approaching your asana practice and invite more meaningful movement and process self control and be completely aware of what serves you in the moment as we move into the Fall months. 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: 8/25/2025 NO CLASSES TUESDAY: 8/26/2025 NO CLASSES WEDNESDAY: 8/27/2025 NO CLASSES THURSDAY: 8/28/2025 NO CLASSES FRIDAY: 8/29/2025 NO CLASSES SATURDAY: 8/30/2025 NO CLASSES SUNDAY: 8/31/2025 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
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