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Queens Scene magazine is a community publication that is devoted to the lifestyle and trends of neighborhoods of Astoria, Long Island City and Western Queens, NYC. "The soul of the community in terms of nightlife, adventure, fun, and art," Queens Scene contacted me for an interview about yoga, my approach to the practice and places to visit in Queens. Featured in their Health Section, check out the online feature (CLICK HERE). OH.... YES! As the weather warms, we'll have announcements regarding our wildly popular and fun outdoor classes in Long Island City, Astoria... and Manhattan, in some of NYC's most scenic parks. Check out Queens Scene online HERE. loads of love and light, V
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Our classes have always been supported by our local papers and all the amazing published periodicals that support local businesses in western Queens. Shout out to Boro Magazine for a feature of our incredibly fierce warriors that come out in droves to our wildly popular outdoor Yoga classes in Astoria and Long Island City, Queens. As the weather warms and we approach Spring, expect dates for vinyasa led classes with me at Astoria Park, Long Island City's Hunter's Point South Park and sessions in New York City's jewel, Central Park. For our on-demand and LIVE online classes, check out our blog for pricing, schedule and weekly newsletter. In-Person studio classes are listed in the "Schedule" section. See you soon... Love and light, Victor   “The body benefits from movement, and the mind benefits from stillness.”  Throughout the day, we breathe predominantly through one nostril or the other. This is a natural operation called the “nasal cycle,” wherein our nostrils alternate being more congested. For example, when the left nostril is more congested, we breathe more through the right nostril, i.e., the right nostril is “dominant” during that period.
Scientists have discovered that when your right nostril is dominant, the EEG (recording of brain activity) is greater in the left cerebral hemisphere [each hemisphere controls the opposite side of the body], and when the nostril dominance switches, so does the activity of the brain hemisphere. The cooperation between the right and left brain is essential for us to learn better, function more intelligently, and become proficient in anything. Whatever it is you are engaged in—reading, writing, music, art, yoga—each hemisphere has something important to contribute for you to have access to both technique and inspiration. We balance breathing in yoga and find stability through our pranayama (control of the breath). Therefore moving the body & controlling the breath will facilitate brain integration. So check in with yourself during our practice and either slow down or check in whether the pranayama is working with the asana to create a higher level of operation. In order to live a balanced, creative, integrated life, filled with connected relationships, it’s crucial that our two hemispheres of our brain work together. And facilitating that in yoga can lead to greater level of functioning throughout the day. YOGA IN THE PARK... Make sure to check your inbox for registration emails to our wildly popular outdoor sessions in NYC. Unlimited package subscribers pay only $12 per class. Let's flow under the sun and enjoy the summer weather on our mats. (Location: LONG ISLAND CITY, Hunter's Point Park South & Central Park, NYC) YOGA AT OHHHMMM VIRTUAL SCHEDULE: MONDAY: 8/1/2022
*ALL CLASSES EST *SESSIONS 45/60 MINUTES *WAIVER STATEMENT: I understand that I must be in good physical health to participate in these classes, that my participation may cause an injury and that I should consult with my physician before I take a class. I am taking these classes at my own risk. I waive any claim for personal injury and any other damages that I may have against the school, studio and/or the teachers who are offering these classes. RATES:(when submitting payment, in note section state email for delivery of services)
PAYMENT: VENMO -- @Vicyasa Paypal -- Victor@YogawithVictor.com NAMASTE, Victor Cotto www.YogaWithVictor.com Instagram: CottoVic Facebook: Yoga With Victor - Vicyasa™ "You can't remember your Yamas or Niyamas? It's simple... don't be an asshole!"  It's been a tough last couple of weeks, along with the oppressive heat waves, the turbulence that is life personally and the passing of my teacher Gopal Chandra.
Last week, he took his last breath and moved out his ravaged body. He was 40. Incredibly young, and even though I was older than he was, from the day I met him and throughout our relationship eventually growing into a student/guru bond, he always made me feel like he was the big brother I never had. During our last night of a teacher training he led that I was in, the entire group sat in an intimate circle and on that Sunday evening, I told him how I felt and he shared as well about our tight bond. We looked at each other... cried a lot and we said "I love you," to each other. That wasn't the first time we said those words. Years before, when I wasn't thinking about becoming a yoga teacher and while sitting patiently for a vinyasa class to start - in a room that only had a sprinkling of students - as the session was about to begin, Marko bursted in late and graciously pardoned himself for arriving tardy. With loads of space in the entire room, he made a path to me, placed his mat inches away from mine and said with a smirk, "I'm going to out-chaturanga the shit out of you." I was already mortified that a teacher I admired and enjoyed being around decided to share his space... and invade mine. HAHA. We practiced together. It was fun. Yeah... a lil' ego got into me and it may have become a performance. But at the end, when in legs up the wall pose and about to enter savasana Marko glanced at me and said, "I love you, dude." I reached out to one of Marko's teachers - Raghunath (Ray) Cappo - and let him know about the stories he shared with me about their time, and how our teacher training crew was always schooled on how Marko was always excited to be around "Raghu" as he would call him. In a message after his passing, Raghu said to me, "it was all auspicious when he left this world [it] was in great consciousness." Raghu spent days with Gopal Chandra prior to his departure from his physical form. Marko's classes were always fun. His storytelling was enchanting. The countless hours we spent singing, chanting, meditating and laughing together made me the teacher I am today. His style of teaching, his cadence, how he cued and how navigated all his students was a direct influence on me and many others. He described his class as, "a dynamic blend between a fierce, physical practice and a reverence for spirit, [with the space] infused with energy." Spot on. I honor his teachings by delivering his influence on me with my experiences to all of you. I love you all. Here are a few quotables from Gopal Chandra: > "Consistent practice over a very long period of time will eventually permit the body to bend and fold in all sorts of miraculous ways. If it’s worth it, it’s worth the work. And it won’t come easy. The Gods had to churn the ocean with a mountain to gain immortality! The only thing required of us is commitment to the process. The Nectar lies in the process not the pose. Yoga won’t make us immortal, but the physical and mental benefits of it are undeniable." > "Get on the mat. > Practice every day. > Transform the body, mind, consciousness. > Repeat." > "The most joyful things are so simple, so uncomplicated, so unconditional!" Here's the 'Wisdom of the Sages' podcast where Raghunath (Ray) Cappo interviews Gopal Chandra on June 9th - the topic: "Gopal Chandra discusses being diagnosed with terminal cancer, and the importance of forgiveness, compassion and love as he faces death" : CLICK HERE (YouTube) YOGA IN THE PARK... Make sure to check your inbox for registration emails to our wildly popular outdoor sessions in NYC. Unlimited package subscribers pay only $12 per class. Let's flow under the sun and enjoy the summer weather on our mats. (Location: LONG ISLAND CITY, Hunter's Point Park South & Central Park, NYC) YOGA AT OHHHMMM VIRTUAL SCHEDULE: MONDAY: 7/25/2022
*ALL CLASSES EST *SESSIONS 45/60 MINUTES *WAIVER STATEMENT: I understand that I must be in good physical health to participate in these classes, that my participation may cause an injury and that I should consult with my physician before I take a class. I am taking these classes at my own risk. I waive any claim for personal injury and any other damages that I may have against the school, studio and/or the teachers who are offering these classes. RATES:(when submitting payment, in note section state email for delivery of services)
PAYMENT: VENMO -- @Vicyasa Paypal -- Victor@YogawithVictor.com NAMASTE, Victor Cotto www.YogaWithVictor.com Instagram: CottoVic Facebook: Yoga With Victor - Vicyasa™ “If you begin to understand what you are without trying to change it, then what you are undergoes a transformation.” ― J. Krishnamurti  We often bring injuries with us onto our yoga mat – both from pushing ourselves too hard in yoga and from overworking our bodies in other exercises or daily activities. Yoga is a therapeutic tool for healing and recovery, but it can also be an impediment to healing or even worsen the injury if not aware of how to move with injuries.
By adhering to some simple guidelines we can safely practice yoga with an impairment and utilize yoga to support the healing process by activating the body’s lymphatic system and by improving local circulation. Acute Phase of injury: rest the injured area for 4-6 days. Do not perform any movements that require strength, aggravate the injury, or produce any pain. Inflammation/swelling may be present, and elevating the affected area will help to control any swelling to help reduce any throbbing or discomfort. Inversion poses will be very helpful to reduce inflammation by activating the lymphatic system, and will also provide elevation if the injury is located in the lower body. Using ice and compression (wrapping with an ace bandage) on the injured area during the first 2-3 days after the injury is also recommended to help relieve inflammation and pain, and to expedite the recovery process. Subacute phase: During this time, injured tissue is very fragile and susceptible to re-injury. Very gentle stretching is the first step of rehabilitation. Stay focused on the breath and the sensations of the stretch, but do not stretch to the point of pain. Proceed with slow, gentle non-weight bearing movements and gradually increase the amount of motion and number of repetitions. As symptoms resolve, gradually resume using weight-bearing movements. An adequate warm-up before and correct alignment during yoga is essential in this healing stage. Transitioning into poses slowly and gently; use long hold times and practice slow deep breathing in the poses. Any movements that increase your symptoms should be avoided. If a yoga pose causes any pain, tingling, or numbness, stop immediately. Chronic phase: During this time the injured site may feel healed but it is still susceptible to a re-injury and/or chronic inflammation if excessive force is used on the area. It is important to know that care must be taken during this stage and that the injury will not be 100% healed until after this stage has passed. YOGA IN THE PARK... Make sure to check your inbox for registration emails to our wildly popular outdoor sessions in NYC. Unlimited package subscribers pay only $12 per class. Let's flow under the sun and enjoy the summer weather on our mats. (Location: LONG ISLAND CITY, Hunter's Point Park South) YOGA AT OHHHMMM VIRTUAL SCHEDULE: MONDAY: 7/11/2022
*ALL CLASSES EST *SESSIONS 45/60 MINUTES *WAIVER STATEMENT: I understand that I must be in good physical health to participate in these classes, that my participation may cause an injury and that I should consult with my physician before I take a class. I am taking these classes at my own risk. I waive any claim for personal injury and any other damages that I may have against the school, studio and/or the teachers who are offering these classes. RATES:(when submitting payment, in note section state email for delivery of services)
PAYMENT: VENMO -- @Vicyasa Paypal -- Victor@YogawithVictor.com NAMASTE, Victor Cotto www.YogaWithVictor.com Instagram: CottoVic Facebook: Yoga With Victor - Vicyasa™ “It is summer, let mind dances like the waves with the music of ocean breeze.”  As we adapt to the hot season by repositioning our lifestyles to acknowledge the power of the fiery summer sun, we can mirror this on our Yoga mat as well: highlighting cooling, nourishing practices that keep our energy reserves filled for the summer fun.
Yoga is a healing art, a medicine that helps us balance nature's cycles. However, like any medicine, if not taken responsibly, it can do more harm than good. As we adapt to the hot season by not wearing heavier garments, we can adapt our Yoga practice too, during the fiery days of summer. Make sure that you are well hydrated before you unroll your mat. Wear something light and that is loving to our skin. Our pores are more open when hot and sweaty and we don’t want to invite the chemicals from textile dyes into our bloodstream. It is also important to prepare your practice space – air it out before you begin and make sure it’s as cool as it can be without using air conditioning. Choose a slower pace. If you feel a shortness of breath, slow down or relax in child's pose. Observe your breath. It has the power of cooling the body down when needed. Exhale through the mouth three times whenever you feel the need to during the practice; this has a calming, cooling and grounding effect. Be mindful about choosing a longer restorative sequence at the end of your practice. Twists are good to detox but choose the ones that are not too challenging as these will again build heat in the body. If you like to work your core... choose wisely! As we finish with style and grace, avoid long sirsasana [headstand]. Instead, stay longer with your legs up against a wall to release that summer heaviness. If you practice sitali pranayama, do three breaths to cool down before savasana. A longer savasana - 5/10 minutes at least - allowing the body to cool and soften is always a way to love yourself on the mat. YOGA IN THE PARK... Make sure to check your inbox for registration emails to our wildly popular outdoor sessions in NYC. Unlimited package subscribers pay only $12 per class. Let's flow under the sun and enjoy the summer weather on our mats. YOGA AT OHHHMMM VIRTUAL SCHEDULE: MONDAY: 7/4/2022
*ALL CLASSES EST *SESSIONS 45/60 MINUTES *WAIVER STATEMENT: I understand that I must be in good physical health to participate in these classes, that my participation may cause an injury and that I should consult with my physician before I take a class. I am taking these classes at my own risk. I waive any claim for personal injury and any other damages that I may have against the school, studio and/or the teachers who are offering these classes. RATES:(when submitting payment, in note section state email for delivery of services)
PAYMENT: VENMO -- @Vicyasa Paypal -- Victor@YogawithVictor.com NAMASTE, Victor Cotto www.YogaWithVictor.com Instagram: CottoVic Facebook: Yoga With Victor - Vicyasa™ “Documenting little details of your everyday life becomes a celebration of who you are.” - unknown  The Summer Solstice marks new beginnings, prosperity, good spirits, and personal awakening. All of these things are thrilling, transformational, and offer us opportunities to connect more with ourselves. Practicing Summer Solstice yoga can help us tap into our energy at this time [and the sun’s], energize ourselves for what’s to come, and ground us as things begin to shift.
Aside from yoga, these are some simple rituals you can do to honour this time of high energy and change. Whenever things shift, either in life or energetically, reflection is always a good idea. Journalling, putting your thoughts and ideas on paper can make it easier to understand what’s going on in the head and adds a concrete visual and tactile benefit to seeing your reflections. What habits and/or limiting beliefs am I ready to let go of? What makes me feel heavy or exhausted? How can I move away from these patterns, people, or habits? What was good about the first half of the year? What do I want to bring along with me for the second half of the year? What am I proud of myself for doing this year? What’s something amazing/exciting that happened? What am I most looking forward to in this new season? Ultimately, using a journal is a tool to help you cultivate a deeper relationship with yourself and tap into vulnerability, which is, after all, one of the reasons we inherently love when we're on the mat. You can also use the journal as a form of gratitude – for yourself, your practice, and anything else that comes up. YOGA IN THE PARK... Make sure to check your inbox for registration emails to our wildly popular outdoor sessions in NYC. Unlimited package subscribers pay only $12 per class. Let's flow under the sun and enjoy the summer weather on our mats. SUMMER SALE For $100 -- UNLIMITED LIVE virtual classes through August 31, 2022. That's right... all access for the entirety of the Summer for this amazing rate. You can take daily classes online LIVE and heat up your practice. This package also gives you discounted rates on outdoor sessions. *Does not include on-demand offerings YOGA AT OHHHMMM VIRTUAL SCHEDULE: MONDAY: 6/27/2022
*ALL CLASSES EST *SESSIONS 45/60 MINUTES *WAIVER STATEMENT: I understand that I must be in good physical health to participate in these classes, that my participation may cause an injury and that I should consult with my physician before I take a class. I am taking these classes at my own risk. I waive any claim for personal injury and any other damages that I may have against the school, studio and/or the teachers who are offering these classes. RATES:(when submitting payment, in note section state email for delivery of services)
PAYMENT: VENMO -- @Vicyasa Paypal -- Victor@YogawithVictor.com NAMASTE, Victor Cotto www.YogaWithVictor.com Instagram: CottoVic Facebook: Yoga With Victor - Vicyasa™ "May the long-time sun shine upon you, all love surrounds you, and the pure light within you, guide your way on." - closing mantra in Kundalini classes  The summer solstice has been celebrated by festivals/rituals and it has become customary in yoga classes to perform sun salutation type sequences at this time of the year.
Gestures of honouring and paying reverence to the natural world are part of a yoga practice that encourages us to appreciate and feel more connected to the rhythms of life. In a world of uncertainty, a feeling of connection to the changing seasons can bring great comfort. The Sun is a force essential to all life on earth. In one way or another, every living being is dependent on the Sun for life. Consider your breathing; your breath nourishes you as the Sun nourishes the trees, who are vital to our exchange of life, creating the air you breathe. If you consider food, you’ll find the same is true, as the Sun nourishes the plants that make up most (if not all) of the human diet. The Sun is important in many other ways as well, serving as the basis for time itself (days, years, calendars), as well as dictating the role of the seasons, growing cycles, and climates we find ourselves in. But why 108 sun salutes? This is one of the key astrological moments of the year. This sacred number is vital... we have 108 nadis (energy channels in the body) that merge in the heart chakra, there are 9 traditional planets and 12 zodiac signs. 9 x 12 = 108, the Matrika Malini (Sanskrit alphabet) has 54 letters, each with a masculine and feminine vibration. 54 + 54 = 108, traditional malas (meditation beads) have 108 beads, there are 108 names for god in yoga. So if 108 sun salutes are out of reach, you can also simply practice 9 salutations. There are 12 postures in a sun salute, and 9 x 12 = 108. Lets super charge not only our solstice, but our entire summer season! YOGA IN THE PARK... Make sure to check your inbox for registration emails to our wildly popular outdoor sessions in NYC. Unlimited package subscribers pay only $12 per class. Let's flow under the sun and enjoy the summer weather on our mats. YOGA AT OHHHMMM VIRTUAL SCHEDULE: MONDAY: 6/20/2022
*ALL CLASSES EST *SESSIONS 45/60 MINUTES *WAIVER STATEMENT: I understand that I must be in good physical health to participate in these classes, that my participation may cause an injury and that I should consult with my physician before I take a class. I am taking these classes at my own risk. I waive any claim for personal injury and any other damages that I may have against the school, studio and/or the teachers who are offering these classes. RATES:(when submitting payment, in note section state email for delivery of services)
PAYMENT: VENMO -- @Vicyasa Paypal -- Victor@YogawithVictor.com NAMASTE, Victor Cotto www.YogaWithVictor.com Instagram: CottoVic Facebook: Yoga With Victor - Vicyasa™ "Once you realize that the road is the goal and that you are always on the road, not to reach a goal but to enjoy its beauty and its wisdom, life ceases to be a task and becomes natural and simple, in itself an ecstasy." -- Sri Nisargadatta Maharaj  Being in a "bind" generally has a connotation of feeling that we have no choice or have no freedom. It can be about feeling uncomfortable about a situation and feeling unable to resolve the dilemma.
"Binds" during our yoga practice can be the perfect metaphor for finding balance. Binds serve to create mobility when we’re ready to open up certain major areas of the body and can add another layer of strength through exploration. If you are dealing with limited mobility in certain areas, it can be difficult to come into asana (poses) binds. But with practice over time, these binds can create new openings in our shoulders and hips and in our understanding of how to use binds to create more freedom. Just like in life, there are some moments where we feel unprepared, unsafe, scared to commit, uncertain, tired, underprepared, or simply not ready. When one is able to truly listen to the body’s needs, the wrap will come effortlessly; that commitment toward opening up through limb wraps will set you free and keep you safe from the mind’s tricks to tempt you into unsafe circumstances. Cultivating patience in a bind practice is a major facet of the teaching. You could have a hard time breathing, and getting frustrated due to the limitations in space could make you feel a little angry and impatient. In these cases, you are letting desire get in the way of your truth and ability to truly create an opening. In these scenarios, the incapability to bind reflects how the head and the thoughts are taking over. How our desire to achieve a shape is actually detaching us from the whole purpose of the practice; self-loving, safe, and freeing the mind. When binding we are creating a map within ourselves. With our own hands and arms we are learning how to find our way through the wonderful unknown of our physical and inner world. YOGA IN THE PARK... Make sure to check your inbox for registration emails to our wildly popular outdoor sessions in NYC. Unlimited package subscribers pay only $12 per class. Lets flow under the sun and enjoy the summer weather on our mats. YOGA AT OHHHMMM VIRTUAL SCHEDULE: MONDAY: 6/13/2022
*ALL CLASSES EST *SESSIONS 45/60 MINUTES *WAIVER STATEMENT: I understand that I must be in good physical health to participate in these classes, that my participation may cause an injury and that I should consult with my physician before I take a class. I am taking these classes at my own risk. I waive any claim for personal injury and any other damages that I may have against the school, studio and/or the teachers who are offering these classes. RATES:(when submitting payment, in note section state email for delivery of services)
PAYMENT: VENMO -- @Vicyasa Paypal -- Victor@YogawithVictor.com NAMASTE, Victor Cotto www.YogaWithVictor.com Instagram: CottoVic Facebook: Yoga With Victor - Vicyasa™ “The nature of yoga is to shine the light of awareness into the darkest corners of the body.”  To help us harmonize with this season and harness the spring energy, yoga and Ayurvedic practices are designed to melt the sludge and heaviness of winter. They help cleanse and remove built-up residue in the mind and body to release what is no longer needed and make room for growth and expansion.
While yoga always places a high value on purification of body and mind, spring is especially focused on release. You can enhance this by including poses that stimulate and revitalize the liver and large intestine to release toxins and brighten up. This week we'll focus on warming flows, twists, side leans, and mild inversions. We will build natural heat gradually to help generate sweat and naturally detoxify your body. Just as the darkness of winter changes to the rebirth of spring, so do we. Staying connected to your body and breath during this time will help you harness the inner wisdom and insight that solitude brings. With this clarity, you too can spring into action by bringing your insight to fruition. Honoring this transition in your yoga practice can help to ease you into this revitalizing season. OUTDOOR CLASSES... Long Island City's Hunter's Point Park (Oval Field) will be our location AGAIN for our scenic and blissful yoga sessions outdoors. We'll be flowing on Sunday, June 12th... emails have and will be sent for registration. Contact Victor to secure your spot. The weather has turned... let's lay out in the sun, flow and practice in front of the NYC skyline. YOGA AT OHHHMMM VIRTUAL SCHEDULE: MONDAY: 6/6/2022
*ALL CLASSES EST *SESSIONS 45/60 MINUTES *WAIVER STATEMENT: I understand that I must be in good physical health to participate in these classes, that my participation may cause an injury and that I should consult with my physician before I take a class. I am taking these classes at my own risk. I waive any claim for personal injury and any other damages that I may have against the school, studio and/or the teachers who are offering these classes. RATES:(when submitting payment, in note section state email for delivery of services)
PAYMENT: VENMO -- @Vicyasa Paypal -- Victor@YogawithVictor.com NAMASTE, Victor Cotto www.YogaWithVictor.com Instagram: CottoVic Facebook: Yoga With Victor - Vicyasa™ |
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