"Breathe deeply, until sweet air extinguishes the burn of fear in your lungs and every breath is a beautiful refusal to become anything less than infinite."  Want to build heat in your practice? I got'yah! The practice of yoga, when given true care and awareness can help you build heat and it ignites a rise in heat to the body, invigorates your internal organs, activates muscles and gets your cardiovascular system excited. Step 1: True attention to the Breath: keep the breathing consistent, control your prana (upward rising energy) and apana (outward flow). Are you really focused on your breathing or are you more worried about the posture, aesthetic of the pose and the next pose rather than staying in tune with the inhale and exhale? When we don’t connect with our breathing, the joints and muscles will be rigid and then you cannot align physically on the mat to meet your needs. Step 2: Focus on your alignment: It is imperative for muscular development and advancement into structured poses to practice proper alignment that serves your body's needs. Instead of over-stretching, practicing the same variations without taking note of your spatial positioning and not being self-aware of mechanics, allow the muscles to engage around our skeletal structure and allow your alignment to help you create heat through fitting positioning in poses. Step 3: What are we eating or drinking pre-class, doing pre-class? Select your foods carefully, drink hot drinks, warm foods and avoid inflammatory foods and alcohol. A hot shower or warm bath prior to the practice is also recommended. When we don’t build enough heat, the joints and muscles will be rigid, and the progression of poses will seem disconnected. Internal heat is essential for preventing injuries and it helps create more ease in the deeper poses. Getting some of the cardio component with repetitions and standing flows also targets our most important muscle... the heart. As teachers & students we have to remember that in order for us to get into the middle and end postures safely, it requires effectively warming up the spine, shoulders, hips, and hamstrings from various angles. A PEEK INTO MENTORSHIP WITH VICYASA™... Many prospective teachers, graduates of teacher training(s) and a handful of you that have a desire just to dive deeper into the many aspects of a yoga practice and teaching yoga regularly have been impacted greatly by our bespoke mentoring program. Here are some of the key topics I have programmed into varying syllabuses:
What if you're not a teacher and would like to prepare for training or enhance your ever-hungry-desire to absorb all things yoga? Holla' at me. Feel like your 200 hour training ended with you needing more questions answered? Want to expand on those teachings? Do you feel like there are areas of your teaching repertoire that need enhancing? Contact me for more info and enrollment. PRIVATES: ONE-TO-ONE WORK! If you want to set up any private sessions or events, please contact me through email. You can learn more about privates: CLICK HERE! SINGLE CLASSES We've added single class purchases to our on-demand offerings. How does it work? A $17 payment will give you access to a single pre-recorded class with Victor or anyone on his staff. The private link with unique access code will give you entry to that class, which you can load anytime you want. You'll have 24-hours of unlimited access to that class. No refunds, returns and you must use that class within 24-hours of receiving it before it expires. You can request a teacher on our on-demand options... featuring Demetra Kentrotas (@d_meetch), Leanne McDermott (@leannerays), Elinor Cohen (@elinorraerigby) and others. YOGA AT OHHHMMM LIVE VIRTUAL SCHEDULE: MONDAY: 1/13/2025 NO CLASSES TUESDAY: 1/14/2025 NO CLASSES WEDNESDAY: 1/15/2025 NO CLASSES THURSDAY: 1/16/2025 NO CLASSES FRIDAY: 1/17/2025 NO CLASSES SATURDAY: 1/18/2025 NO CLASSES SUNDAY: 1/19/2025 NO CLASSES *ALL CLASSES EST *SESSIONS 45/60 MINUTES *WAIVER STATEMENT: I understand that I must be in good physical health to participate in these classes, that my participation may cause an injury and that I should consult with my physician before I take a class. I am taking these classes at my own risk. I waive any claim for personal injury and any other damages that I may have against the school, studio and/or the teachers who are offering these classes. REGULAR RATES:
PAYMENT: VENMO -- @Vicyasa Paypal -- [email protected] NAMASTE, Victor Cotto www.YogaWithVictor.com Instagram: CottoVic Facebook: Yoga With Victor - Vicyasa™
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“Your beliefs become your thoughts,  Who is ready to manifest their best life? We’re slaying into 2025 -- being present and savoring our moments, basking in our glory & illuminating and uplifting others with our state of being. Whatever your goals and desires to live your best life are, a consistent yoga and meditation practice will help you set clear intentions and help you identify your personal life vision.
Give yourself time and space to contemplate your desires. Connect with your heart. Get into a state of flow with heart-brain coherence. Allow yourself to think big. And most importantly … Set an intention! The power of your intention and your consistent diligence cannot be underestimated. Setting an intention for yourself each day as a part of your morning routine will raise your vibrations to attract more love and positivity and inspire you to channel that positive energy into action. Intention setting is a loving commitment to oneself that joins the heart and mind on a journey to one’s highest calling. Simply put, it is to clearly state what you want to experience and achieve through your actions. Setting an intention can be done in all aspects of your life, from relationships and personal life to your work life. Spend some quiet time and reflect on the experiences, relationships, the feelings, the things that you wish to experience in your life. Take some time to feel the emotions you may feel when you experience your intentions in your life. From there, write down the intentions you want to set. Then, spend time thinking about how having these intentions come into your reality will feel, what does it look like, feel like, what will you be doing? Get as vivid and clear as you can in these steps as feeling the emotions will activate the intentions and allow for them to flow easily to you. Your thoughts that turn into emotions, which inspire actions, are all used to manifest your intentions. Intention Setting Examples:
At Vicyasa™, we support our community in harnessing the power of intention to infuse the mind, body, and spirit with confidence, positivity, and a boost of well-being. A PEEK INTO MENTORSHIP WITH VICYASA™... Many prospective teachers, graduates of teacher training(s) and a handful of you that have a desire just to dive deeper into the many aspects of a yoga practice and teaching yoga regularly have been impacted greatly by our bespoke mentoring program. Here are some of the key topics I have programmed into varying syllabuses:
What if you're not a teacher and would like to prepare for training or enhance your ever-hungry-desire to absorb all things yoga? Holla' at me. Feel like your 200 hour training ended with you needing more questions answered? Want to expand on those teachings? Do you feel like there are areas of your teaching repertoire that need enhancing? Contact me for more info and enrollment. PRIVATES: ONE-TO-ONE WORK! If you want to set up any private sessions or events, please contact me through email. You can learn more about privates: CLICK HERE! SINGLE CLASSES We've added single class purchases to our on-demand offerings. How does it work? A $17 payment will give you access to a single pre-recorded class with Victor or anyone on his staff. The private link with unique access code will give you entry to that class, which you can load anytime you want. You'll have 24-hours of unlimited access to that class. No refunds, returns and you must use that class within 24-hours of receiving it before it expires. You can request a teacher on our on-demand options... featuring Demetra Kentrotas (@d_meetch), Leanne McDermott (@leannerays), Elinor Cohen (@elinorraerigby) and others. YOGA AT OHHHMMM LIVE VIRTUAL SCHEDULE: MONDAY: 12/30/2024 NO CLASSES TUESDAY: 12/31/2024 NO CLASSES WEDNESDAY: 1/1/2025 NO CLASSES THURSDAY: 1/2/2025 NO CLASSES FRIDAY: 1/3/2025 NO CLASSES SATURDAY: 1/4/2025 NO CLASSES SUNDAY: 1/5/2025 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 entire team wants to wish everyone a healthy holiday season and best wishes as we quickly approach the close of 2023 and enter 2024 with blessings in our hearts and brilliance in our eyes.
Whether it's Christmas, Hanukkah, Kwanzaa, Bodhi Day or any other festival that honors this season, they all recognize the importance of LIGHT and the divinity within all of us and how we all can spread the light of love, joy and inspiration. When we illuminate our light, we can safely be guides, shine hope on all and drive out any darkness or despair. Supporters, subscribers and friends... you've been the luminosity in our life. May we all continue to radiate and manifest what's in our hearts into the new year. #Namaste A PEEK INTO MENTORSHIP WITH VICYASA™... Many prospective teachers, graduates of teacher training(s) and a handful of you that have a desire just to dive deeper into the many aspects of a yoga practice and teaching yoga regularly have been impacted greatly by our bespoke mentoring program. Here are some of the key topics I have programmed into varying syllabuses:
What if you're not a teacher and would like to prepare for training or enhance your ever-hungry-desire to absorb all things yoga? Holla' at me. Feel like your 200 hour training ended with you needing more questions answered? Want to expand on those teachings? Do you feel like there are areas of your teaching repertoire that need enhancing? Contact me for more info and enrollment. PRIVATES: ONE-TO-ONE WORK! If you want to set up any private sessions or events, please contact me through email. You can learn more about privates: CLICK HERE! SINGLE CLASSES We've added single class purchases to our on-demand offerings. How does it work? A $17 payment will give you access to a single pre-recorded class with Victor or anyone on his staff. The private link with unique access code will give you entry to that class, which you can load anytime you want. You'll have 24-hours of unlimited access to that class. No refunds, returns and you must use that class within 24-hours of receiving it before it expires. You can request a teacher on our on-demand options... featuring Demetra Kentrotas (@d_meetch), Leanne McDermott (@leannerays), Elinor Cohen (@elinorraerigby) and others. YOGA AT OHHHMMM LIVE VIRTUAL SCHEDULE: MONDAY: 12/23/2024 NO CLASSES TUESDAY: 12/24/2024 NO CLASSES WEDNESDAY: 12/25/2024 NO CLASSES THURSDAY: 12/26/2024 NO CLASSES FRIDAY: 12/27/2024 NO CLASSES SATURDAY: 12/28/2024 NO CLASSES SUNDAY: 12/29/2024 NO CLASSES *ALL CLASSES EST *SESSIONS 45/60 MINUTES *WAIVER STATEMENT: I understand that I must be in good physical health to participate in these classes, that my participation may cause an injury and that I should consult with my physician before I take a class. I am taking these classes at my own risk. I waive any claim for personal injury and any other damages that I may have against the school, studio and/or the teachers who are offering these classes. *NEW REGULAR RATES:
PAYMENT: VENMO -- @Vicyasa Paypal -- [email protected] NAMASTE, Victor Cotto www.YogaWithVictor.com Instagram: CottoVic Facebook: Yoga With Victor - Vicyasa™ Yoga at OHM Schedule w/ Victor 12/2-12/8/2024: The Gift of Impermanence - The Celebration of Yoga12/2/2024 “Impermanence is the nature of the human condition” - The Buddha  (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.) Happy (almost) holidays, yogis! The festive season is upon us and with that comes a flurry of energy. An abundance of parties, presents, and pie are jam-packed into just a few short months, all of which can have you feeling both excited and exhausted.This time of the year is somewhat of a paradox. It’s a beautiful time but it can also be riddled with emotions and challenges. Lots of personalities converge and there’s often a buzzy bit of chaos. Gatherings and celebrations can be simultaneously fun and frustrating. While seeing friends and family is wonderful, the disruption of routines can have you feeling off balance and out of sorts.
Aparigraha, the Yama (moral code) that translates to non-attachment, teaches us to release possessiveness over not just material things but also ideas. Then there’s vinyasa, which is a practice of flow, always moving from one pose to another. The very essence of yoga reminds us of the temporary nature of all things. While consistency is valuable, so is the ability to remain agile and flexible, not just in your body but also in your mind. The holidays aren’t meant to look like the rest of the year, so there’s no need to force them to. In this season, give yourself permission to indulge in family time, in laughter, in a bit of excess, and perhaps in a bit of solitude. Allow yourself to enjoy the gifts you receive but even more so, the gifts you give. When the air gets chilly and the days feel frenetic, prayer your hands in Anjali mudra and take a cleansing breath. Anjali mudra reminds us to honor and celebrate the present moment. It is temporary but it is a gift. Your acknowledgment of it and your commitment to remaining present can be your present to yourself. Remember that this body is a gift and the ability to practice yoga is as well. Use this holiday season as a chance to reconnect to body, mind, and spirit. A PEEK INTO MENTORSHIP WITH VICYASA™... Many prospective teachers, graduates of teacher training(s) and a handful of you that have a desire just to dive deeper into the many aspects of a yoga practice and teaching yoga regularly have been impacted greatly by our bespoke mentoring program. Here are some of the key topics I have programmed into varying syllabuses:
What if you're not a teacher and would like to prepare for training or enhance your ever-hungry-desire to absorb all things yoga? Holla' at me. Feel like your 200 hour training ended with you needing more questions answered? Want to expand on those teachings? Do you feel like there are areas of your teaching repertoire that need enhancing? Contact me for more info and enrollment. PRIVATES: ONE-TO-ONE WORK! If you want to set up any private sessions or events, please contact me through email. You can learn more about privates: CLICK HERE! SINGLE CLASSES We've added single class purchases to our on-demand offerings. How does it work? A $17 payment will give you access to a single pre-recorded class with Victor or anyone on his staff. The private link with unique access code will give you entry to that class, which you can load anytime you want. You'll have 24-hours of unlimited access to that class. No refunds, returns and you must use that class within 24-hours of receiving it before it expires. You can request a teacher on our on-demand options... featuring Demetra Kentrotas (@d_meetch), Leanne McDermott (@leannerays), Elinor Cohen (@elinorraerigby) and others. YOGA AT OHHHMMM LIVE VIRTUAL SCHEDULE: MONDAY: 12/2/2024 NO CLASSES TUESDAY: 12/3/2024 NO CLASSES WEDNESDAY: 12/4/2024 NO CLASSES THURSDAY: 12/5/2024 NO CLASSES FRIDAY: 12/6/2024 NO CLASSES SATURDAY: 12/7/2024 NO CLASSES SUNDAY: 12/8/2024 NO CLASSES *ALL CLASSES EST *SESSIONS 45/60 MINUTES *WAIVER STATEMENT: I understand that I must be in good physical health to participate in these classes, that my participation may cause an injury and that I should consult with my physician before I take a class. I am taking these classes at my own risk. I waive any claim for personal injury and any other damages that I may have against the school, studio and/or the teachers who are offering these classes. *NEW REGULAR RATES:
PAYMENT: VENMO -- @Vicyasa Paypal -- [email protected] NAMASTE, Victor Cotto www.YogaWithVictor.com Instagram: CottoVic Facebook: Yoga With Victor - Vicyasa™ “Whether we’re eating or working or meditating or listening or talking, the reason that we’re here in this world at all is to study ourselves. In fact, it has been said that studying ourselves provides all the books we need.” ― Pema Chödrön  Svadhyaya translates to “self study,” and it’s the fourth niyama listed in the Eight Limbs of Yoga.
To fully understand the application of this practice of awareness and self examination into your daily life, it’s important to recognize that svadhyaya meant studying the ancient philosophical yoga texts -- reading the texts, reciting them, committing them to memory — embodying those philosophies. So how can you incorporate the practice of svadhyaya while practicing asana [poses]? Listening to your yoga teacher during class is part of the practice, but what happens when a teacher instructs you to move into a pose that feels really uncomfortable or asks you to stay in an asana longer than you can stand? Chances are your internal dialogue kicks into high gear: begging, sometimes demanding, that you provide your body with some relief. If that’s the case for you, then that inner dialogue is what you should be paying attention to if you want to practice svadhyaya. Svadhyaya on the yoga mat means studying the “what”, “how” and “why” to your thoughts and feelings while flowing from pose to pose and then comparing that to your daily life. Consider asking yourself some of these questions:
There's loads of questions and answers you can constantly explore in your practice; notice if it really is an exploration or a judgemental take. Not only can doing this form of self observation improve your asana practice during a yoga class, but gaining this self knowledge can change the way your mind deals with self judgment and expand your capacity for introspection both on and off the mat. MENTORSHIP WITH VICYASA™... Yoga with Victor's mentorship program... for teachers looking to sharpen their tools and hone in on varying skills that will make you more proficient at sequencing, teaching anatomy, or widening their skill set to become a successful instructor and craft your own business model. What if you're not a teacher and would like to prepare for training or enhance your ever-hungry-desire to absorb all things yoga? Holla' at me. Feel like your 200 hour training ended with you needing more questions answered? Want to expand on those teachings? Do you feel like there are areas of your teaching repertoire that need enhancing? Contact me for more info and enrollment. PRIVATES: ONE-TO-ONE WORK! If you want to set up any private sessions or events, please contact me through email. You can learn more about privates: CLICK HERE! SINGLE CLASSES We've added single class purchases to our on-demand offerings. How does it work? A $17 payment will give you access to a single pre-recorded class with Victor or anyone on his staff. The private link with unique access code will give you entry to that class, which you can load anytime you want. You'll have 24-hours of unlimited access to that class. No refunds, returns and you must use that class within 24-hours of receiving it before it expires. You can request a teacher on our on-demand options... featuring Demetra Kentrotas (@d_meetch), Leanne McDermott (@leannerays), Elinor Cohen (@elinorraerigby) and others. YOGA AT OHHHMMM LIVE VIRTUAL SCHEDULE: MONDAY: 11/11/2024 NO CLASSES TUESDAY: 11/12/2024 NO CLASSES WEDNESDAY: 11/13/2024 NO CLASSES THURSDAY: 11/14/2024 NO CLASSES FRIDAY: 11/15/2024 NO CLASSES SATURDAY: 11/16/2024 NO CLASSES SUNDAY: 11/17/2024 NO CLASSES *ALL CLASSES EST *SESSIONS 45/60 MINUTES *WAIVER STATEMENT: I understand that I must be in good physical health to participate in these classes, that my participation may cause an injury and that I should consult with my physician before I take a class. I am taking these classes at my own risk. I waive any claim for personal injury and any other damages that I may have against the school, studio and/or the teachers who are offering these classes. *NEW REGULAR RATES:
PAYMENT: VENMO -- @Vicyasa Paypal -- [email protected] NAMASTE, Victor Cotto www.YogaWithVictor.com Instagram: CottoVic Facebook: Yoga With Victor - Vicyasa™ Yoga at OHM Schedule w/ Victor 9/23 - 9/29/2024: Same Poses/Perfection? ; NYC YOGA Mentorship9/19/2024 "Comparison is the thief of joy." —Theodore Roosevelt  The quote above is very relevant in association with our yoga practice. I'd like to add that "Perfectionism" is also the thief of joy. Neither comparing nor the word "perfect" have any place in any meditation or yoga practice.
Too often, students feel self-imposed or outwardly pressured to advance in their poses; social media & studio culture, our upbringing, all influence and can sabotage our healthy yoga lifestyle. These pressures can lead to burnout, injury, and competitiveness—which is not the part of the construct of yoga. Nor is that a feature of any ancient scriptures or texts. That mode of practice creates suffering and can stunt our imagination and excitement for the practice as yoga practitioners. Of course, progressing in the practice of asana is beautiful too - but only healthy when that progress includes peace, mindfulness, awareness and inner knowing. This practice is one of joy. It’s meant to teach us to live up to our full potential. Not to be "perfect" or compare yourself to someone else, or to unhealthy standards not fitting your present. It’s a journey that we choose to embark on. Life is already a wild ride... so arrive on your mat this Fall and allow your breath, your practice, and the deep roots of yoga support you to feel more grounded and connected to the beauty that is you. WHY DO 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 isnt 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. 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: 9/23/2024 NO CLASSES TUESDAY: 9/24/2024 NO CLASSES WEDNESDAY: 9/25/2024 NO CLASSES THURSDAY: 9/26/2024 NO CLASSES FRIDAY: 9/27/2024 NO CLASSES SATURDAY: 9/28/2024 NO CLASSES SUNDAY: 9/29/2024 NO CLASSES *ALL CLASSES EST *SESSIONS 45/60 MINUTES *WAIVER STATEMENT: I understand that I must be in good physical health to participate in these classes, that my participation may cause an injury and that I should consult with my physician before I take a class. I am taking these classes at my own risk. I waive any claim for personal injury and any other damages that I may have against the school, studio and/or the teachers who are offering these classes. *NEW REGULAR RATES:
PAYMENT: VENMO -- @Vicyasa Paypal -- [email protected] NAMASTE, Victor Cotto www.YogaWithVictor.com Instagram: CottoVic Facebook: Yoga With Victor - Vicyasa™ "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. YOGA AT OHHHMMM LIVE VIRTUAL SCHEDULE: MONDAY: 9/16/2024 NO CLASSES TUESDAY: 9/17/2024 NO CLASSES WEDNESDAY: 9/18/2024 NO CLASSES THURSDAY: 9/19/2024 NO CLASSES FRIDAY: 9/20/2024 NO CLASSES SATURDAY: 9/21/2024 NO CLASSES SUNDAY: 9/22/2024 NO CLASSES *ALL CLASSES EST *SESSIONS 45/60 MINUTES *WAIVER STATEMENT: I understand that I must be in good physical health to participate in these classes, that my participation may cause an injury and that I should consult with my physician before I take a class. I am taking these classes at my own risk. I waive any claim for personal injury and any other damages that I may have against the school, studio and/or the teachers who are offering these classes. *NEW REGULAR RATES:
PAYMENT: VENMO -- @Vicyasa Paypal -- [email protected] NAMASTE, Victor Cotto www.YogaWithVictor.com Instagram: CottoVic Facebook: Yoga With Victor - Vicyasa™ "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. VUORI CLOTHING GIVEAWAY! Thanks to Vuori for the goodies as we wrap-up our Summer of swag. We'll do in person giveaways at New York Yoga and Sui Yoga for attendees at those studios. 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: 8/12/2024 NO CLASSES TUESDAY: 8/13/2024 NO CLASSES WEDNESDAY: 8/14/2024 NO CLASSES THURSDAY: 8/15/2024 NO CLASSES FRIDAY: 8/16/2024 NO CLASSES SATURDAY: 8/17/2024 NO CLASSES SUNDAY: 8/18/2024 NO CLASSES *ALL CLASSES EST *SESSIONS 45/60 MINUTES *WAIVER STATEMENT: I understand that I must be in good physical health to participate in these classes, that my participation may cause an injury and that I should consult with my physician before I take a class. I am taking these classes at my own risk. I waive any claim for personal injury and any other damages that I may have against the school, studio and/or the teachers who are offering these classes. *NEW REGULAR RATES:
PAYMENT: VENMO -- @Vicyasa Paypal -- [email protected] NAMASTE, Victor Cotto www.YogaWithVictor.com Instagram: CottoVic Facebook: Yoga With Victor - Vicyasa™ Yoga w/ Victor 7/1-7/7/2024: Balancing your Breathing; Summer Sale/Swag; Mentorship Launch6/26/2024 "Without full awareness of breathing, there can be no development of meditative stability and understanding." - Thich Nhat Hanh  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. SUMMER SWAG GIVEAWAY TIME... We'll have a random drawing (for on-demand subs and in an in-person class) for a Vuori Clothing tote bag, and other goodies... all subscribed members are eligible for the swag, along with a 20% off code for any in-store or online purchase. 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. 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: 7/1/2024 NO CLASSES TUESDAY: 7/2/2024 NO CLASSES WEDNESDAY: 7/3/2024 NO CLASSES THURSDAY: 7/4/2024 NO CLASSES FRIDAY: 7/5/2024 NO CLASSES SATURDAY: 7/6/2024 NO CLASSES SUNDAY: 7/7/2024 NO CLASSES *ALL CLASSES EST *SESSIONS 45/60 MINUTES *WAIVER STATEMENT: I understand that I must be in good physical health to participate in these classes, that my participation may cause an injury and that I should consult with my physician before I take a class. I am taking these classes at my own risk. I waive any claim for personal injury and any other damages that I may have against the school, studio and/or the teachers who are offering these classes. *NEW REGULAR RATES:
PAYMENT: VENMO -- @Vicyasa Paypal -- [email protected] NAMASTE, Victor Cotto www.YogaWithVictor.com Instagram: CottoVic Facebook: Yoga With Victor - Vicyasa™ “Stretching your body and mind is essential to avoid rigidity.”  Yes... it is possible to overstretch and "over do it" when practicing asana. At the end of a practice session are you feeling relaxed and invigorated or overly exhausted?
Some people can take to yoga easily, while others may struggle for an entire lifetime to achieve the same. What's important to remember is when we force our body into positions that it isn’t ready for, chances for injury increase. It doesn’t mean that we shouldn’t attempt poses that are challenging or complex. This is when body awareness, mindfulness and self love has to be integrated into yoga. Make sure to practice with care and awareness, listening to any signs from your body. Remember, you’re the only one who can really judge whether or not you’re overexerting, so better pay attention to any nudging sensations that may arise. Even the most experienced gurus will tell you that they are still learning and are struggling in one way or another. Yoga is a lifelong learning process. Those who claim they are already enlightened may be fooling themselves and others. A truly enlightened master will never make such claims. Am I just stretching or practicing yoga? Both may have the same aims, it is also possible that they have very different goals. For instance, stretching can help you recover from an injury, become more flexible, improve your athletic performance, or target a particular problem area. In contrast, whereas yoga is often for flexibility and focus, it can also be for strength, posture, and balance among many other mental and spiritual benefits. Whether you are just starting out in your practice or wish to master advanced postures, the best advice would be: practice yoga & stretch to your heart’s content, while keeping in mind that you want to feel good at the end of your practice – not exhausted. And most importantly, knowing that the work you put into yoga or stretching has added to your day and not undermined the quality of your life. SUMMER SWAG GIVEAWAY TIME... We'll have a random drawing (for on-demand subs and in an in-person class) for a Vuori Clothing tote bag, and other goodies... all subscribed members are eligible for the swag, along with a 20% off code for any in-store or online purchase. 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. 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: 6/24/2024 NO CLASSES TUESDAY: 6/25/2024 NO CLASSES WEDNESDAY: 6/26/2024 NO CLASSES THURSDAY: 6/27/2024 NO CLASSES FRIDAY: 6/28/2024 NO CLASSES SATURDAY: 6/29/2024 NO CLASSES SUNDAY: 6/30/2024 NO CLASSES *ALL CLASSES EST *SESSIONS 45/60 MINUTES *WAIVER STATEMENT: I understand that I must be in good physical health to participate in these classes, that my participation may cause an injury and that I should consult with my physician before I take a class. I am taking these classes at my own risk. I waive any claim for personal injury and any other damages that I may have against the school, studio and/or the teachers who are offering these classes. *NEW REGULAR RATES:(when submitting payment, in the note section state email for delivery of services)
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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