“This morning, the sun endures past dawn. I realise that it is August: the summer's last stand.”  As we bask in the warmth of Summer's sunlight abundance, there’s no better time to reflect at the luminosity within us. When we are aligned with our deepest self, we radiate that truthful inward light in everything we do. Each of us holds the potential to nurture and cultivate the spirit and soul within us. When we do, our lives are naturally more joyful, and we move ever higher on the upward spiral of self realization and fulfillment. During the summer months, when on vacation, finding activities for the kids, cooking out, and going to the beach or pool, we can find moments to tap into a meditative mood. As these activities fill life with fun and active moments, plus great memories, why not implement something less hectic, less strenuous, less busy? What if I told you summer meditation is an activity that will benefit your life and your health in big ways? Yes... even if only a brief 5-to-10 minutes daily. Having a regular morning routine keeps us on track. Just like building muscles by going to class or the gym, a morning practice helps us build our inner strength and inner light. As author Marianne Williamson states, we are “building our attitudinal muscles.” Beginning the day with 5 minutes of sitting in silence, meditating on the light within your heart, sets you up to carry it through the rest of your day - a meditation of gratefulness, another day, another awakening, another opportunity to align can be your mantras. Instead of starting your day by immediately reaching for your phone or turning on the TV or laptop, begin with prioritizing your peace and well-being. Starting the day in silence is a gentle transition. It’s also the simplest and easiest way to replenish ourselves by reconnecting to our inner light. A meditation at the end of the day can put an exclamation point and help you reroute regardless of what your day was like. Sitting in silence, listening to yourself breathe and being grateful of what did happen, how it served your well being and the interactions or relationship you had that day... we can find loads to go to sleep with joyously. Research shows meditation will:
Learning to meditate has so many benefits for your mind and body. Think of all the ways your Summer can be truly relaxing by developing a routine for Summer meditation. Which type of meditation have you tried or been curious about trying? 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: 8/18/2025 NO CLASSES TUESDAY: 8/19/2025 NO CLASSES WEDNESDAY: 8/20/2025 NO CLASSES THURSDAY: 8/21/2025 NO CLASSES FRIDAY: 8/22/2025 NO CLASSES SATURDAY: 8/23/2025 NO CLASSES SUNDAY: 8/24/2025 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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"You can only lose something that you have, but you cannot lose something that you are." -- Eckhart Tolle  If Yoga just means physical postures [asana] to you... you are depreciating and diminishing the meaning of yoga. It isn't sun salutations [surya namaskar], vinyasa flow, or chaturanga [four-limbed staff pose]. Advanced yoga does not mean difficult body positions that require strength and super-bendy flexibility. Yet, this is how Yoga is portrayed in modern times. Going with this definition disparages the profound spiritual path Yoga really is. I was introduced to yoga the way most people are today — through physical practice, a vinyasa class that quickly hooked me. When I first started practicing asana, I was immediately drawn to the technical exploration of the postures. I would research each one and figure out which muscles I needed to stretch and strengthen, release and what to stabilize or move to move forward. Then there's a time in your practice when you find yourself thinking, “now what?” It’s that moment when you realize the physical practice is just one teaching -- you start scratching the surface. Initially the asana practice put me in a mindset where we believe, like in many aspects in life "I’ll be happier once I have [more money / that dream job / fancier clothes / a partner / my own house / a car, etc…]" In relation to my journey with Yoga, it was the next yoga pose. I thought it would not only bring me happiness, but validation and success. “Once I’m able to do an arm balance, back bend or invert, more people will respect and admire me, I’ll feel fulfilled and I’ll be a better yoga teacher.” Spoiler alert: that doesn’t happen. As my practice evolved over the years, I began to recognize my mental patterns and observe them more closely. I slowly started to realize that my old belief system had failed; mastering yoga postures didn’t necessarily make me a better, or even more enlightened person. It's not to say that the postures aren't an important part of the yoga experience, they definitely are! But yoga is about what the postures teach you — compassion, patience, cultivating self-awareness. And maybe along the way of achieving Dhanurasana you learn something deeper than how to backbend — how to be in an uncomfortable situation and still be able to breathe and find some ease in your body, mind and spirit. That inner awareness on the mat starts to help us cultivate inner awareness in our daily lives so that we can start reconnecting to that quiet inner voice and make conscious choices on how we interact with the world. Most of us are walking through life with very little self-awareness. So many people have never been aware of their breath, aware of body sensations, aware of thoughts. Most of us are on autopilot, doing what we were taught to do and never questioning anything. The yoga practice is a lifelong voyage of self-discovery — one that occurs off and on the mat. Ultimately, yoga as a tool or technique is a physical practice with a spiritual intention. Everything we do physically has a deeper, spiritual lesson. We can use physical practice to learn about ourselves and to make peace with ourselves; to open up a channel into the divine, into grace; and in that space of grace there is healing and freedom. As a parting ‘gift’, I invite you to challenge your current definition of Yoga. And beyond poses; meditation, journaling, acts of compassion, listening, reading, singing, taking a walk, ... become more connected with yourself, to nature, to the world, to a partner... moment to moment without needing to strike a pose. 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: 8/11/2025 NO CLASSES TUESDAY: 8/12/2025 NO CLASSES WEDNESDAY: 8/13/2025 NO CLASSES THURSDAY: 8/14/2025 NO CLASSES FRIDAY: 8/15/2025 NO CLASSES SATURDAY: 8/16/2025 NO CLASSES SUNDAY: 8/17/2025 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™ “August is like the Sunday of summer.” -- unknown  As we countdown the Summer, be mindful of the cooling and calming approach of our practice, especially with the potential frenzied entrance into the September season where change can be abundant and the shift can be a drastic one.
To balance the heat-waves and energy harnessed by the summer season, aim to cultivate the opposite environment on the inside of the body — cool and calm. During this time of year, a good counter for high energy would be to create a lunar current within the body by focusing on activities and foods that are cooling. This approach will nourish your system and help increase your energy levels. Moon Salutations, Sun salutations (with walk forwards), supported backbends, legs up a wall to close practice, wide legged forward folds and floor twists all send a calming wave through the nervous system and serve the body’s attempts to self-regulate. Hint: a lil' mint essential oil sprinkled on the mat provides a exhiliating cooling effect too. Here's a breathing technique also for calming & cooling...
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: 8/4/2025 NO CLASSES TUESDAY: 8/5/2025 NO CLASSES WEDNESDAY: 8/6/2025 NO CLASSES THURSDAY: 8/7/2025 NO CLASSES FRIDAY: 8/8/2025 NO CLASSES SATURDAY: 8/9/2025 NO CLASSES SUNDAY: 8/10/2025 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™ “If your compassion does not include yourself, it is incomplete.” – Jack Kornfield  Should I do Yoga privates/mentoring? Whether you are a beginner to any yoga practice or an experienced aspiring yogi, there is always the option to explore private yoga instruction rather than joining public group classes.
In a private yoga session and during mentoring training, the client can have complete control over what they want to work on, whatever your goals; headstand, general flexibility, clearer mind etc. Focused guidance and feedback help you achieve more in a few sessions than months, even years, of regular group classes. As a client, you can also voice your desires at any time during the relationship with your teacher -- feeling particularly low in energy on a day, you could request to have a gentler practice. Or if your goals change, you can let your teacher know. A private yoga relationship constantly evolves and adapts to your needs and wants. Scheduling is to your advantage with privates; as you create a sense of accountability with structured appointments. Private yoga classes can fit into your busy schedule. Private yoga classes provide a comfortable, safe, and pressure-free environment to learn and explore at your own pace. A private yoga teacher will tailor the class for your body and your individual needs, and break down each movement for you, ensuring you do the poses safely and correctly. With each class, your confidence and understanding will grow. If you feel like you want to join a group class, you will feel so much more empowered. One-on-one yoga coaching can help you cultivate a deeper connection with yourself. The sole focus of the class is you. Whatever is on your mind, whatever is going through your body, a private yoga teacher is there to guide you, through personalized attention and a tailored practice. Private yoga can, at times, feel like a form of therapy. Loosening muscles in your body, and dislodging negative thoughts from your mind can be a cathartic experience. PRIVATES: ONE-TO-ONE WORK! If you want to set up any private sessions or events, please contact me through email. You can learn more about privates: CLICK HERE! A PEEK INTO MENTORSHIP WITH VICYASA™... Many prospective teachers, graduates of teacher training(s) and a handful of you that have a desire just to dive deeper into the many aspects of a yoga practice and teaching yoga regularly have been impacted greatly by our bespoke mentoring program. Mentorship sessions can include sharing the exact experience lived, the practical wisdom I and other teachers have gained from our journey in their domain. We are highly skilled at directing strategies and processes that can sometimes transfer across different contexts. Yoga is a journey as much as a practice. In fact, it's a journey that should never end. Those of us on that journey should be open to learning new things. We should be open to new experiences. That is what mentorship offers. It's an opportunity for a more experienced yoga teacher to share their experiences with you. I am willing to work with anyone on a 1:1 basis or mini-group. There will be suggestions for your practice/teachings, you get a catered to you manual with loads of vital information and to take notes and record your questions or concerns. I will curate a personalized practice for you, based on your interest, needs, questions and situation. You then take this practice into your own life. What you discovered, felt, experienced, or learned through the lens of our personal practice will then create the context for potential offerings or paths you take whether in your personal or business life. The practices may be adapted, changed, modified, or added to. This relationship is important for professionalized yoga teachers. It’s important because as we dive into the industry we often muddy the waters between ‘teaching’ and ‘personal path.' Furthermore the environment of the yoga industry can be difficult to navigate. No one should try to do it on their own. What if you're not a teacher and would like to prepare for training or enhance your ever-hungry-desire to absorb all things yoga? Holla' at me. Feel like your 200 hour training ended with you needing more questions answered? Want to expand on those teachings? Do you feel like there are areas of your teaching repertoire that need enhancing? Contact me for more info and enrollment. SINGLE CLASSES We've added single class purchases to our on-demand offerings. How does it work? A $17 payment will give you access to a single pre-recorded class with Victor or anyone on his staff. The private link with unique access code will give you entry to that class, which you can load anytime you want. You'll have 24-hours of unlimited access to that class. No refunds, returns and you must use that class within 24-hours of receiving it before it expires. You can request a teacher on our on-demand options... featuring Demetra Kentrotas (@d_meetch), Leanne McDermott (@leannerays), Elinor Cohen (@elinorraerigby) and others. YOGA AT OHHHMMM LIVE VIRTUAL SCHEDULE: MONDAY: 7/28/2025 NO CLASSES TUESDAY: 7/29/2025 NO CLASSES WEDNESDAY: 7/30/2025 NO CLASSES THURSDAY: 7/31/2025 NO CLASSES FRIDAY: 8/1/2025 NO CLASSES SATURDAY: 8/2/2025 NO CLASSES SUNDAY: 8/3/2025 NO CLASSES *ALL CLASSES EST *SESSIONS 45/60 MINUTES *WAIVER STATEMENT: I understand that I must be in good physical health to participate in these classes, that my participation may cause an injury and that I should consult with my physician before I take a class. I am taking these classes at my own risk. I waive any claim for personal injury and any other damages that I may have against the school, studio and/or the teachers who are offering these classes. REGULAR RATES:
PAYMENT: VENMO -- @Vicyasa Paypal -- [email protected] NAMASTE, Victor Cotto www.YogaWithVictor.com Instagram: CottoVic Facebook: Yoga With Victor - Vicyasa™ “The reason I talk to myself is because I’m the only one whose answers I accept.”  We all know all those hot-yoga psychos; they show up wearing a fleece vest, three layers of leggings, thermal socks, long sleeves and when they get to the studio they ask, "is the heat on today?" or, "how hot is the studio?"
The Yoga practice becomes one of extremes, unhealthy and more about the addiction to the temporary endorphins their bodies produce in response to being pushed further than they want to go. Is that healthy? NO. Is it yogic? No. Are there cardiovascular benefits? Absolutely. Do people fool themselves about the actual benefits? All the time. Myth #1: "I'm soooo detoxing right now." Most of what you are sweating is water. The substances in sweat that you are secreting include salt, potassium, ammonia and urea. True toxin elimination comes from the kidneys and liver, and some from the colon. Doing a 75-minute hot yoga session and sweating to death is not releasing toxins -- you're just dehydrating yourself and losing only water weight. If you really want to eliminate toxins from the body,you are better off seeing a physician or purchasing an over-the-counter liver, kidney, or colon cleanse made out of natural ingredients. Myth #2: "OMG... my stretches are soooooo much deeper in the hot room." There is a difference between muscular flexibility and joint flexibility. When you are in a heated environment, your blood flow increases making you feel like you are more flexible then you really are. The sweat produced gives you a false sense many times of "work" you are doing and how "my stretching can be more intense." You can still injure yourself in yoga. Many yoga instructors do not receive enough training in kinesiology or anatomy and physiology to keep practitioners safe, and if you add the heated element into the mix, it does have the potential to be disastrous. When you dehydrate yourself and over-work your tendons, ligaments and connective tissue in a hot room, your potential for injury increases and many students who come in with the intention to dive deep into a practice without proper awareness will be seeing an orthopedist surely. Dehydrated muscles are more susceptible to strains and tears. Reduced blood flow to the muscles can also increase the risk of muscle damage, especially during intense exercise. Myth #3: "The hotter the better... and let's move fast for the real work." If you ever hear a teacher say this, or a community that encourages this... run away. Like, fast! The extremes that really bad yoga teachers produce and the inferno-like approach to yoga leads to unhealthy stress into the lungs and heart. If you're constantly in fight or flight, huffing and puffing and driving into paramount situations... then you're not practicing yoga. You are actively engaging in stressing your central nervous system and getting a false sense of a "workout." If you’re practicing hot yoga five or six times per week and are becoming chronically dehydrated, there are real potential risks; not only is it unhealthy for your body, but your mental state. Don't get me wrong, an invigorating, strong (ohh... how many yoga teachers have that one in their profiles) yoga practice is amazing. If that is escalated and your moving in class led by a teacher who is not versed in proper mechanics, adept at handling the many needs that arise as limitations, range of motion needs are varied and clients are not all cookie cutter, the risk of injury in a fast paced session, where you are exhausted and moving fatigued is a recipe for disaster. 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. PRIVATES: ONE-TO-ONE WORK! If you want to set up any private sessions or events, please contact me through email. You can learn more about privates: CLICK HERE! SINGLE CLASSES We've added single class purchases to our on-demand offerings. How does it work? A $17 payment will give you access to a single pre-recorded class with Victor or anyone on his staff. The private link with unique access code will give you entry to that class, which you can load anytime you want. You'll have 24-hours of unlimited access to that class. No refunds, returns and you must use that class within 24-hours of receiving it before it expires. You can request a teacher on our on-demand options... featuring Demetra Kentrotas (@d_meetch), Leanne McDermott (@leannerays), Elinor Cohen (@elinorraerigby) and others. YOGA AT OHHHMMM LIVE VIRTUAL SCHEDULE: MONDAY: 7/21/2025 NO CLASSES TUESDAY: 7/22/2025 NO CLASSES WEDNESDAY: 7/23/2025 NO CLASSES THURSDAY: 7/24/2025 NO CLASSES FRIDAY: 7/25/2025 NO CLASSES SATURDAY: 7/26/2025 NO CLASSES SUNDAY: 7/27/2025 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™ “The two hardest tests on the spiritual road are the patience to wait for the right moment and the courage not to be disappointed with what we encounter.” ― Paulo Coelho  Ever heard of that "patience" quote and how it is often held as a high virtue? Do you realize patience can be honed, just like any other skill?
Discouragement, frustration and ultimately anger are results of a well-meaning battle that we lose with patience. Some of us are less equipped with this necessary virtue than others; short temper, exasperation, and inappropriate behavior are results of... and we have all faced these emotions and a stress output due to patience-less status. Practicing patience on and off the mat is a large part of the Yogic philosophy. Patience balances the mind and body allowing the individual to wade through situations and challenges. Our ability to demonstrate patience is tied to our emotional and mental state of mind. Something which can be explored through the flow of your yoga practice. The transitions from one asana [pose] to another is just as important as holding and striking a pose. The awareness between asanas builds consciousness for the moment and honors its existence. Learning to take life as it flows, minute to minute is one the greatest takeaways from a yoga practice. Breathing, while holding a pose determines resilience and hardiness applicable to incidents in life that require as much flexibility, twists and turns as that yoga pose we grapple to hold. Stability, be it in life or on the mat comes with patience, something which the quaintest of poses can teach you. Poses like Vrksasana (Tree Pose) develop grounding principles even in adverse situations, like a tree in the midst of a windstorm. Your breathing and determination to stay upright and not wobble teaches you patience like no other pose. Warrior-One (Virabhadrasana) demands strength of the body and mind, resilience and flexibility. A test for the senses, the stretch could burn, and expose you to face and overcome mental conflicts. Savasana's (Corpse pose) slow breathwork puts your mind and body in silence and entering a state of Yoga Nidra requires you to be patient with every single aspect of your being. Only with great love and acceptance does a person enter a state of deep relaxation. MENTORSHIP WITH VICYASA™... Yoga with Victor's mentorship program... for teachers looking to sharpen their tools and hone in on varying skills that will make you more proficient at sequencing, teaching anatomy, or widening their skill set to become a successful instructor and craft your own business model. What if you're not a teacher and would like to prepare for training or enhance your ever-hungry-desire to absorb all things yoga? Holla' at me. Feel like your 200 hour training ended with you needing more questions answered? Want to expand on those teachings? Do you feel like there are areas of your teaching repertoire that need enhancing? Contact me for more info and enrollment. PRIVATES: ONE-TO-ONE WORK! If you want to set up any private sessions or events, please contact me through email. You can learn more about privates: CLICK HERE! SINGLE CLASSES We've added single class purchases to our on-demand offerings. How does it work? A $17 payment will give you access to a single pre-recorded class with Victor or anyone on his staff. The private link with unique access code will give you entry to that class, which you can load anytime you want. You'll have 24-hours of unlimited access to that class. No refunds, returns and you must use that class within 24-hours of receiving it before it expires. You can request a teacher on our on-demand options... featuring Demetra Kentrotas (@d_meetch), Leanne McDermott (@leannerays), Elinor Cohen (@elinorraerigby) and others. YOGA AT OHHHMMM LIVE VIRTUAL SCHEDULE: MONDAY: 7/14/2025 NO CLASSES TUESDAY: 7/15/2025 NO CLASSES WEDNESDAY: 7/16/2025 NO CLASSES THURSDAY: 7/17/2025 NO CLASSES FRIDAY: 7/18/2025 NO CLASSES SATURDAY: 7/19/2025 NO CLASSES SUNDAY: 7/20/2025 NO CLASSES *ALL CLASSES EST *SESSIONS 45/60 MINUTES *WAIVER STATEMENT: I understand that I must be in good physical health to participate in these classes, that my participation may cause an injury and that I should consult with my physician before I take a class. I am taking these classes at my own risk. I waive any claim for personal injury and any other damages that I may have against the school, studio and/or the teachers who are offering these classes. REGULAR RATES:
PAYMENT: VENMO -- @Vicyasa Paypal -- [email protected] NAMASTE, Victor Cotto www.YogaWithVictor.com Instagram: CottoVic Facebook: Yoga With Victor - Vicyasa™ “Rest is not idleness, and to lie sometimes on the grass under trees on a summer's day, listening to the murmur of the water, or watching the clouds float across the sky, is by no means a waste of time.” ― John Lubbock  It's hot. It's humid. I'm overheated. How can I practice in this oppressive Summer climate? Heat can stimulate stress responses and irritability, so when you think about your yoga practice for hot weather, don’t forget to include calming practices like left nostril breathing and more meditation. A yoga practice for hot weather may also include gentler asanas, lots of resting poses (how about child’s pose and longer downward facing dogs), and a more restorative practice (take a yin or yoga nidra session). Yoga students are usually more familiar with the Surya Namaskar (or sun salutations) practice. However, sun salutations may tend to be too stimulating for some people during the summer. Chandra Namaskar or moon salutations on the other hand are cooling and calming as they incorporate sideways movements as opposed to the more invigorating forward-backward movements of the Surya Namaskar. Also, a few of these poses: Easy Pose, or Sukhasana; the perfect pose to practice a cooling meditation or guided imagery, helping you dive deeper into a relaxing, cool state. Keep in mind that you will ideally sit here for some time so make sure to support your spine by sitting on a bolster or resting against a wall. Inhale to lengthen your spine skyward and keep your shoulders stacked above your hips, relaxing your hands on your knees or in your lap. Supported Fish; a fantastic chest opener as it relaxes the shoulders and neck and stretches your entire front body. This cooling yoga pose also calms the nervous system. Lay on your back and place a pillow, bolster, block, or rolled up yoga mat under your shoulder blades (behind your heart). Recline over your prop so that your chest is lifted toward the sky. You can place your arms wherever they are comfortable – alongside your hips, to the side in a “T” shape, or extend them overhead, resting the back of your hands on the floor. Completely surrender your legs. Legs Up the Wall; one of the best cooling asanas you can practice for your body. This pose can alleviate stress and headaches, improve digestion, and reduce swelling at your lower extremities, which is a common problem in the summer months. Lay down on your back on your mat or bed. Bring your glutes as close as you can to the wall. Option to use a pillow or bolster to help support your lower back. Lift your legs upward on the wall. You want to stack your ankles over your knees, and your knees over your hips. Relax your legs should with the soles of your feet facing toward the sky. We don’t have to avoid movement entirely in the sweltering days of summer. But we can learn about smart, energy-saving ways to create a summer yoga practice -- practice in the cool of the day, slow down as needed and move with mindful intentions. MENTORSHIP WITH VICYASA™... Yoga with Victor's mentorship program... for teachers looking to sharpen their tools and hone in on varying skills that will make you more proficient at sequencing, teaching anatomy, or widening their skill set to become a successful instructor and craft your own business model. What if you're not a teacher and would like to prepare for training or enhance your ever-hungry-desire to absorb all things yoga? Holla' at me. Feel like your 200 hour training ended with you needing more questions answered? Want to expand on those teachings? Do you feel like there are areas of your teaching repertoire that need enhancing? Contact me for more info and enrollment. PRIVATES: ONE-TO-ONE WORK! If you want to set up any private sessions or events, please contact me through email. You can learn more about privates: CLICK HERE! SINGLE CLASSES We've added single class purchases to our on-demand offerings. How does it work? A $17 payment will give you access to a single pre-recorded class with Victor or anyone on his staff. The private link with unique access code will give you entry to that class, which you can load anytime you want. You'll have 24-hours of unlimited access to that class. No refunds, returns and you must use that class within 24-hours of receiving it before it expires. You can request a teacher on our on-demand options... featuring Demetra Kentrotas (@d_meetch), Leanne McDermott (@leannerays), Elinor Cohen (@elinorraerigby) and others. YOGA AT OHHHMMM LIVE VIRTUAL SCHEDULE: MONDAY: 7/7/2025 NO CLASSES TUESDAY: 7/8/2025 NO CLASSES WEDNESDAY: 7/9/2025 NO CLASSES THURSDAY: 7/10/2025 NO CLASSES FRIDAY: 7/11/2025 NO CLASSES SATURDAY: 7/12/2025 NO CLASSES SUNDAY: 7/13/2025 NO CLASSES *ALL CLASSES EST *SESSIONS 45/60 MINUTES *WAIVER STATEMENT: I understand that I must be in good physical health to participate in these classes, that my participation may cause an injury and that I should consult with my physician before I take a class. I am taking these classes at my own risk. I waive any claim for personal injury and any other damages that I may have against the school, studio and/or the teachers who are offering these classes. REGULAR RATES:
PAYMENT: VENMO -- @Vicyasa Paypal -- [email protected] NAMASTE, Victor Cotto www.YogaWithVictor.com Instagram: CottoVic Facebook: Yoga With Victor - Vicyasa™ “What you focus on grows, what you think about expands, and what you dwell upon determines your destiny.”  What is drishti? What does that mean? Why does the teacher constantly say that in class?
Drishti is a term that loosely translates to an area of focus, a place to look at during asana practice. A focused drishti offers balance in your yoga practice. Having a clear focus point when attempting Vrksasana [tree pose] can mean the difference between a strong steady pose or a wavering or falling moment(s). This focused view will help you find your center and connect with the stability within your own body. But there are layers to our drishti. On a mental level, begin to utilize your drishti and focused intention to re-establish yourself into the moment. When you are in a challenging posture, or if you start to feel a sense of mundaneness in your practice, you may notice that you have the desire to dissociate from the experience. Looking around the room to other practitioners, looking out the window, scanning the floor for stray hairs and dust can all help to take you out of the experience you are having within your body. What you are doing when you start to incorporate drishti into all of your postures—those that are old and familiar as well as those that are new—is training your mind to stay with the present moment. You are training yourself how to endure experiences as they are happening, even when they are slightly (or more than slightly) unpleasant. This builds up your ability to do this in life. The gift of focused, present attention in everyday life is invaluable in problem solving, communication and general living. Now you can take the concept of drishti and expand on it even further. The term can be translated to mean a point of view, intelligent vision, or to have a vision. This tool of drishti is one that can be used to help you create the life that you want to live, both on and off your mat. Now is time to put this powerful tool in action; whether asana, meditation, or life design practice. See how it transforms the monotonous into the divine and purposeful. 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: 6/30/2025 NO CLASSES TUESDAY: 7/1/2025 NO CLASSES WEDNESDAY: 7/2/2025 NO CLASSES THURSDAY: 7/3/2025 NO CLASSES FRIDAY: 7/4/2025 NO CLASSES SATURDAY: 7/5/2025 NO CLASSES SUNDAY: 7/6/2025 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™ “I wanted movement and not a calm course of existence. I wanted excitement and danger and the chance to sacrifice myself for my love.”  Summer is the time when we put plans into action. This is the season we are invigorated, feeling motivated and full of energy. The height of Summer is also the height of extroversion, and the time to embrace all that life has to offer. This is the time to say ‘yes’ to invitations, engage in projects at full capacity and dive into passions; travel and explore, and infuse as much fun into your day as possible.
Take a moment to reflect upon how much ‘fun’ you incorporate into your life – when was the last time you did something purely for the joy of it? When was the last time froliking and flirtations were on the forefront of your day-to-day life? If it’s been a while, journal ten things that you consider fun, that you inherently enjoy, then commit to engaging with at least one of these activities each week throughout the Summer. Summer is linked to the ‘pleasure’ hormone dopamine. That boost happens with an early dose of morning sunlight, as it triggers a dopamine release into the body, giving us a natural mood boost to start the day. Dopamine isn’t just about pleasure however,it stimulates neurotransmitters responsible for motivation too. With a morning dose of dopamine, we’re more motivated to approach the day with energy, vibrancy, and enthusiasm. Ancient yogis knew the power of morning sunlight, and some of the earliest forms of Surya Namaskar [Sun Salutations] didn’t involve movement, but focused instead on meditation with sun-gazing – looking towards the sky at sunrise and sunset. It's time to live this Summer -- start by aligning your personal rhythms with the tempo of nature. Get outside in the morning, add a little more fun to your day, and perhaps say ‘yes’ to life a little more 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. 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. 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: 6/23/2025 NO CLASSES TUESDAY: 6/24/2025 NO CLASSES WEDNESDAY: 6/25/2025 NO CLASSES THURSDAY: 6/26/2025 NO CLASSES FRIDAY: 6/27/2025 NO CLASSES SATURDAY: 6/28/2025 NO CLASSES SUNDAY: 6/29/2025 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™ 6/16 - 6/22/2025: Etiquette; Don't be that person!6/13/2025 "Life is not so short but that there is always time enough for courtesy." —Ralph Waldo Emerson  Yoga studios are a safe space first and foremost... a location for growth, exploration and connection. But many times, habits that we cultivate in our own lives can trickle into a yoga class that can be disruptive to the community, potentially hazardous to the practitioners around you and ego driven in a place where we congregate for mindfulness.
This week we look at how we can be an aware neighbor on our yoga mat, and uplift the community instead of being "that person" in a yoga class. Respect boundaries: Have you ever been on an airplane with someone who couldn’t take the hint that you don’t feel like chatting for the entire four-hour flight? Not fun. Some people don’t want to sit and chat at yoga class either. It’s not personal. Pay attention to the cues people give and if they’re not feeling chatty, respect their space. Sometimes being a good yoga neighbor means knowing when to back off. Savasana: People feel uncomfortable sitting in stillness... especially those who only practice hot yoga and are always looking to move. So sometimes students roll up their mat to head out of the door during this final pose, or do abdominal work [yeah... we know those psychos] or inversions instead. But this habit means you’re not only missing out on Savasana’s benefits yourself, you’re also ruining this powerful meditative moment for the people around you. Your phone: "Oh don't worry, it's on silent...", "I have to keep track of time...", "My kids... ", "I need to leave early ... ", all excuses. Phones go off in class and become a distraction, ... you commit to your time to practice, you don't need to keep track of time... You're worried about the kids, then be there for them instead of a yoga class you can take later or earlier... you need to leave early? Take an earlier class or a later class. Leaving early... especially when it's habit: I get it, sometimes life happenings can reroute us. But then there are the habitual disruptors that leave class early just because. That is incredibly rude and disruptive. It is one in the long list of attention seeking behaviors that is anti-mindfulness. When it's a trend and continual, said person who always leaves early should take an earlier class, a later class... or just rent a gym space; and as a studio, tell them their disruptiveness and rudeness is not welcomed. #goodbye Slamming your mat: Take an extra 5 seconds to roll it out quietly. It's just rude to be noisy when everyone else is getting into yoga mode. Don't be a bull in a china shop. My own thing... not now: If you're just going to do variations of poses the teacher is teaching... stay home and do your own practice. There could be newer practitioners around you and you could be steering them into asana shapes that are not guided by the teacher and could lead to hazardous exploration. When you are noisily kicking up to a handstand while the entire class is in child's pose, why did you even come to class? If you want to practice what you like, do it on your own. Alone. Or at the very least, at the back of the room. It is distracting to the teacher and the other students. A major component of being an aspiring yogi and partaking in community classes is following tapas, self-discipline and self-restraint. Let's commit to following the yamas and niyamas for the good of all. Part 2 of this series will be posted in the coming months... 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. 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: 6/16/2025 NO CLASSES TUESDAY: 6/17/2025 NO CLASSES WEDNESDAY: 6/18/2025 NO CLASSES THURSDAY: 6/19/2025 NO CLASSES FRIDAY: 6/20/2025 NO CLASSES SATURDAY: 6/21/2025 NO CLASSES SUNDAY: 6/22/2025 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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