Yoga at OHM Newsletter Victor Cotto Vicyasa™ 5/12-5/18/2025: YOU DON'T OWE YOUR PRACTICE TO ANYONE5/9/2025 WHEN REDDIT YOGA GETS REAL: YOU DON'T OWE YOUR PRACTICE TO ANYONE  (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.) Recently I was on Reddit, one of the grittier social media forums, and I came across a thread on the /yoga subreddit. The topic was Class Energy and the OP (original poster) was asking if it would be acceptable for her to go to yoga classes even when she was in a bad mood. She said was in a “fitness burnout” and was dreading doing physical movement. Still, she felt like going to yoga could help her find some bliss. The issue was that she was worried “if it will disturb the vibe of the class too much if I go and smile even though I want to flip out internally.” She acknowledged that the yoga room is meant to be a sacred space and she didn’t want to disrupt the energy of the studio and of the other practitioners by bringing her less than yogic aura into the mix. On the other hand, she had paid for an unlimited membership and wanted to get what she could out of the classes. So she felt torn: to go or not to go?
I don’t often reply to people on Reddit because a) I’m not typically in search of an argument and b) I’m not sure my contributions would be all that helpful. In this instance, however, I felt like I had something valuable to say. Here was my response: "Hi OP. Here's my take: you don't owe your practice to anyone. Your yoga practice is your own. You're allowed to show up in a bad mood, speak to no one, not do half the class, and leave without ever having interacted with anyone. And honestly, that's not rude. You're also allowed to come in with a happy demeanor, be cheery and say hi to everyone, remain chipper and optimistic, and smile the whole way through. But the thing is that no matter how you are, you don't owe your practice to anyone; not to the teacher, not to the other students, not to the front desk...as long as you're respectful of the space and getting what YOU need, you're good. Yoga isn't meant to be performative. It's not a show; it's not about who can be the most "into it" or spiritual. Take the pressure off yourself. If you want to go to a class and see what shows up for you, go for it. If you think that will end up making you more frustrated, maybe opt out. It's totally up to you. Hope this helped!" I thought about that Reddit thread for a while, a long while, and it inspired me to expand upon my initial response a bit further. You don't owe your yoga practice to anyone. There's no need to force a smile because the teacher is looking at you or "perform" because you think it'll impress the other yogis in the room. Here’s a secret: it won't. You also don't need to be in a good mood or a spiritual state to go to yoga. Come as you are; bad mood, good mood, heck, let your mood ring decide for you. Your job is to show up for your practice, not for anyone else's. As a student, your job is to get what YOU need out of the practice. Yes, be respectful of the others in the room and the sacred space that is the yoga room, but don't feel pressure to act, move, or breathe a certain way. Feeling like being a little extra and really going for it? Good, do that. Feeling like dialing it back and being low key, doing the absolute minimum? Or even lying in savasana for 45 out of the 60 minutes? Go for it. You don't owe the teacher or the other practitioners exuberance, smiles, or praise. You owe them respect and consideration and as long as you're giving that, you're doing exactly what you're supposed to. 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: 5/12/2025 NO CLASSES TUESDAY: 5/13/2025 NO CLASSES WEDNESDAY: 5/14/2025 NO CLASSES THURSDAY: 5/15/2025 NO CLASSES FRIDAY: 5/16/2025 NO CLASSES SATURDAY: 5/17/2025 NO CLASSES SUNDAY: 5/18/2025 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™
0 Comments
Yoga at OHM Newsletter Victor Cotto Vicyasa™ 5/5-5/11/2025: Learning to Stand. Learning to Stay5/2/2025 Learning to Stand. Learning to Stay  (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.) Spring is here, so why do I feel like mud? Good question.
Spring is finally here, for real this time. It’s warm, humid, and the flowers are in full bloom. But maybe you don’t feel quite so springy. Why, with this new season upon us, do you feel like mud? Maybe it’s because
Patience is the one of the hardest things to master, and do we ever really master it anyway? Yoga teaches us to move through what we’re experiencing but also to stay. In springtime, it’s customary to reference the lotus flower. After all, we are in Kapha season in Ayurveda, yoga’s sister science. Kapha season is all about moving slowly and slogging through the heaviness. There’s warmth but there’s also weight, as moisture is weighing you down. As for the lotus flower, it quite literally blooms from mud, proving that beauty can come from the most unexpected and unassuming of places. But the lotus isn’t the only thing that emulates progress, flourishing, and change. Think even simpler, all the way back to the real basics, and Tadasana (standing mountain pose) comes to mind. Mountain pose isn’t necessarily associated with springtime but maybe it should be. From a practical perspective, the best time to take a hike or, dare I say climb a mountain, is when the weather is mild. Unfortunately, oftentimes when we climb mountains, when we reach for spaces, when we go for the literal top, the subsequent question is, “What’s next?” When we reach the mountaintop, typically we just think about how we’ll get down. What if we chose to stay? What if we stood tall in Tadasana, mountain pose, and let our heels sink into the mud? What if it felt mushy and squishy and uncomfortable? What if our sneakers became muddy and our socks got wet but we stood in Tadasana anyway and just took it all in? I suspect that once we’d descended the mountain, we’d be better off for it. We’d realize our resilience and we’d see that growth is incremental. It’s sticky, muddy, uncomfortable, and painful even, but eventually it’s beautiful. Here’s to spring. Here’s learning to stand in the mud. 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: 5/5/2025 NO CLASSES TUESDAY: 5/6/2025 NO CLASSES WEDNESDAY: 5/7/2025 NO CLASSES THURSDAY: 5/8/2025 NO CLASSES FRIDAY: 5/9/2025 NO CLASSES SATURDAY: 5/10/2025 NO CLASSES SUNDAY: 5/11/2025 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™ “Earth is not a platform for human life. It’s a living being. We’re not on it but part of it. Its health is our health.” – Thomas Moore  Earth Day was last week, and around the world, communities come together to promote environmental awareness. Trees are planted, roadsides and shorelines are cleaned up, companies are encouraged to make environmentally conscious changes, and individuals feel inspired to do their part to make the earth a better place for this and future generations.
In yoga philosophy, the first limb of the eight of yoga is ahimsa. which simply means non-harming. To practice ahimsa means to do no harm—to others or to the earth itself. It is one of the most widely cited of the yamas and niyamas. Yoga philosophy, although rooted in the present moment, takes a far-sighted viewpoint. The rule of karma states that, essentially, what goes around comes around. Treating the earth with respect, as the finite resource that it is is the logical practice of one who is in tune with yoga practice and philosophy. In yoga, the earth can be celebrated every day. Targeting environmental awareness is a great way to spread the enthusiasm for practices that help make the world a better place. This year, why not take your yoga practice outside to reconnect to nature and remind yourself that this paradise we live in deserves our attention and utmost respect. Take some time to consider how you live your life and whether or not any changes could be made to make your life even more earth friendly. Being in the presence of nature—feet on the ground, tucked into warm sand, breathing in fresh air and feeling the wind and sun on your skin—can help instill a renewed vigor that inspires you to recommit to environmental practices that may have fallen by the wayside. Getting close to the earth, touching it, feeling it, and resting the body on it is deeply calming. It’s a powerful reset. Practicing outside in nature is a powerful way to connect oneself to the rhythms of the Universe. This is something you just can’t experience within the confines of a yoga studio. 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: 4/28/2025 NO CLASSES TUESDAY: 4/29/2025 NO CLASSES WEDNESDAY: 4/30/2025 NO CLASSES THURSDAY: 5/1/2025 NO CLASSES FRIDAY: 5/2/2025 NO CLASSES SATURDAY: 5/3/2025 NO CLASSES SUNDAY: 5/4/2025 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™ “Change does not wait for readiness; it simply unfolds, teaching us the power of adaptation.”  One of the most profound benefits of a seasonal yoga practice lies in the enhanced mind-body awareness it can bring. The calibrating of our senses to the nuances of nature around us can allow us to become more attuned to the needs of our bodies. This awareness leads to a more mindful and intuitive practice that can not only prevent injury but also encourage exploration to the edges of our comfort zones with a sense of grace. The invigorating and expansive postures of summer, the grounding and stabilizing poses of autumn, the introspective and restorative postures of winter, and the revitalising postures of spring. Looking into the realm of spring, a season that breathes life into every corner of our lives. This chapter of the year is marked by new beginnings, vibrant blossoms, and the promise of growth. Through our yoga practice, we can immerse ourselves in the energy of spring, aligning our intentions and sequences with the spirit of renewal that vibrates through the air. Spring’s ever-changing weather reminds us of the beauty of adaptability, a lesson deeply ingrained in the practice of yoga. We can weave the theme of adaptability into our classes, guiding students through sequences that challenge their balance and flexibility. Through dynamic flows that mimic the unpredictable nature of spring, we empower our students to embrace change with grace and to find stability amid the flux. With each breath, each posture, and each intention, we channel the energy of renewal that defines this season. As we guide our students through practices that cleanse the body, open the heart, celebrate growth, and foster adaptability. ADAPTABILITY: the quality of being able to adjust to new conditions. the capacity to be modified for a new use or purpose. A PEEK INTO MENTORSHIP WITH VICYASA™... New manuals have been printed... Inquire if you'd like to train with Victor to enhance your teaching skill sets.
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: 4/21/2025 NO CLASSES TUESDAY: 4/22/2025 NO CLASSES WEDNESDAY: 4/23/2025 NO CLASSES THURSDAY: 4/24/2025 NO CLASSES FRIDAY: 4/25/2025 NO CLASSES SATURDAY: 4/26/2025 NO CLASSES SUNDAY: 4/27/2025 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 thickest sweats produce the sweetest life. A hard work surely brings unheard happiness. Dig up your gold.”  Sweating is essential for the human body to regulate itself. And during this transition to a warmer season, you'll be sweating more during yoga and throughout the day. But when is the best time to drink water so it complements your yoga?
Your best strategy to prepare for a yoga class on hotter days is to drink plenty of fluids the day before a class and if on the same day, you should intake hydrating fluids 3-4 hours before. Make it water, nutrient-rich clear drinks or juice blends even sports drinks. Add to your day plenty of fruits and vegetables. And most of all, with any class, make sure to drink plenty of water to rehydrate after. If possible, avoid drinking water immediately before or during class. In addition to making our physical bodies feel inflated, consuming large amounts of water before or during a practice also interferes with our energy bodies; one theory says that sipping during yoga practice is akin to pouring water over our inner fire as we try to build it. In Yoga and Ayurveda, it is thought that a sip of water during practice disrupts the body’s energy and concentration. Hydration before will make you perform better, increasing strength and flexibility. A lack of water can damage the cardiovascular system & your body will have difficulties regulating itself. This makes yoga a strain and limits your performance. Hydration ensures that your immune system functions properly so that you do not get sick or feel stomach pains by flushing out toxins. Muscle weakness, muscle cramping, fatigue, irritability, and headaches are just some of the symptoms of electrolyte imbalance. Ultimately, a yoga practice can be used to reduce compulsions and become more comfortable with discomforts. When we lean into resisting the urge to drink water, or go to the bathroom, we become better at dealing with the discomforts of life such as hunger, thirst, or the weather. After yoga, feel free to drink your favorite tea, water, or electrolyte-enhanced water to replenish the body and get ready for your next practice. 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: 4/14/2025 NO CLASSES TUESDAY: 4/15/2025 NO CLASSES WEDNESDAY: 4/16/2025 NO CLASSES THURSDAY: 4/17/2025 NO CLASSES FRIDAY: 4/18/2025 NO CLASSES SATURDAY: 4/19/2025 NO CLASSES SUNDAY: 4/20/2025 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™ “The is something infinitely healing in the repeated refrains of nature – the assurance that dawn comes after night, and spring after winter." – Rachel Carson  Spring ... the season of warmth and fertility, growth and abundance, and a real sense of "new beginnings", which makes it a great place to start cultivating a change to your seasonal rhythms. Below, you’ll find some key practices to help you connect more to Spring, which could make a real difference to how you feel in body and mind. YOGA POSES Whilst Winter is the perfect time for deep yin and restorative yoga, Spring is the time to bring in a little more movement and flow. If you feel as though you curled up and spent much of Winter in a hunched and rounded positions, this is a great time to reintroduce heart-opening backbends and postures that open the chest and lungs PRANAYAMA Kapalabhati breath (fire breath) is a great way to cleanse the sinus passages, as well as giving a boost of energy and clarity. Any type of deep, diaphragmatic breathing you’re able to practice will go a long way to boosting energy levels, brightening your mood, and encouraging more oxygen saturation in the muscles and organs. CLEANSING Spring cleaning isn’t just for the house. Although it’s always a good idea to clear stagnant energy and make space for new by taking a trip to the goodwill. We can clean our spaces and create a cleanse for our bodies. Open your windows and cleanse your house by smudging with sage or palo santo. Smudging is a common practice to purify energy of a space, or even yourself. Create a gentle juice cleanse for your body or even a fast. Fasting and cleansing have numerous health as well as spiritual benefits, including: reducing inflammation, better blood sugar control, lowering blood pressure and cholesterol, boosts brain function, extending longevity to name a few. Of course, listen to your body and consult a professional before engaging in any fast or cleanse. Spring is an opportunity for renewal and rebirth—for planting seeds to nurture, and to witness the unending cycle of growth and change. It is also a reminder that we cannot be born again until we experience a sort of death—a shedding of old layers, habits, and outmoded beliefs. When we recognize that each waking moment is an opportunity to be born again, it is here, in the now, that we can experience the sheer joy of present moment awareness. 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: 4/7/2025 NO CLASSES TUESDAY: 4/8/2025 NO CLASSES WEDNESDAY: 4/9/2025 NO CLASSES THURSDAY: 4/10/2025 NO CLASSES FRIDAY: 4/11/2025 NO CLASSES SATURDAY: 4/12/2025 NO CLASSES SUNDAY: 4/13/2025 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™ I’ll Meet You Where You’re At  (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.) Don’t try to fit a square peg into a round hole. That common expression couldn’t ring more relevant in this current climate. We live in a world where many people try to force situations. They think that if they just try hard enough, if they just muscle their way through, if they just push a little further, they’ll get what they want. Unfortunately, or not, that just isn’t the case.
The better thing to do is to accept, but oh how hard that is! Acceptance is the key to so much of our struggles but getting there is a journey that takes time, practice, and constant repetition. I had an interaction with a dear friend recently. It was a seemingly “nothing” interaction but it spurred something pretty cool. As I approached him and put my hand up to wave “hello,” he thought I was going in for a high-five. So I did. I met him where he was at. He laughed and said, “I wasn’t sure what we were doing!” and I responded, “Neither was I – so I met you where you were at.” “Damn!” he said. “I like that.” “Me too,” I responded. “We should do more of that,” he said. I nodded in agreement. Meeting someone where they are isn’t about acting inauthentically or changing yourself. It’s about seeing a situation for what it is. It’s about acceptance. It’s about adjusting and adapting without losing what makes you you. We can (and should) do this in yoga. We can use this mindset as a framework for how we approach our bodies and our yoga practices. To your body, you can set an intention: I will meet you where you’re at today, in this moment, in this space. I’ll not only accept but celebrate your condition as it stands here and now. Every day on the mat will be different and it’s on you to meet yourself where you are without judgment or expectations. It’s not your job to force a pose or a pace that doesn’t work for you. It’s not necessary to try to be zen and peaceful when you’re feeling fiery and agitated. Feel that way; let it show up but breathe through it. See how you can meet yourself in that condition without trying to change it. Interestingly enough, it will probably change on its own, but it won’t be because you forced it. It will be because you allowed for it to exist. In the world off the mat, this concept is not about making someone into a version you think they should be. It’s about accepting the version they are. Meet yourself where you’re at. Yoga teaches us to do that again and again and again and again. 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: 3/31/2025 NO CLASSES TUESDAY: 4/1/2025 NO CLASSES WEDNESDAY: 4/2/2025 NO CLASSES THURSDAY: 4/3/2025 NO CLASSES FRIDAY: 4/4/2025 NO CLASSES SATURDAY: 4/5/2025 NO CLASSES SUNDAY: 4/6/2025 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™ Yoga at OHM Newsletter Victor Cotto Vicyasa™ 3/24-3/30/2025: Lies We Tell Ourselves About Yoga3/21/2025 The Lies We Tell Ourselves About Yoga  (This week's newsletter was composed by our dynamic on-demand teacher and full time writer Elinor Cohen. Check out her Instagram HERE and her amazingly empowering advanced & intermediate sessions on our on-demand archives.) When you were first introduced to yoga, it’s likely that you came into it with a slew of preconceived notions. Myths ready to be debunked, they eventually were (hopefully). Slowly, perhaps, and others more quickly, but with time, you learned that a lot of what you thought to be true about yoga and being a yogi held little merit.
Over time, you may have forgotten about these so-called lies. That is, until you meet someone who’s never practiced yoga before and has no sense of all that it actually entails. It’s not their fault; you were once like them, naive and unaware of what this practice truly is. But now, as a more seasoned yogi, you can look back and reflect on the falsehoods that still surround this beautiful practice. Take these “lies” lightly – they’re only meant to shine a light on how far you’ve come now that you know just how expansive yoga can make your life. Lie: Yoga is about the poses Truth: One limb of yoga (asana) is about the physical postures. There are 7 others (8 limbs in total) that cover so much more. The 8 limbs of yoga are:
2. Lie: All yogis are cool, calm, and collected. Truth: That’s seldom the case. The thing about yogis is that we can challenge the external distractions that prevent us from exuding chaos (most of the time). Yoga teaches us to turn inward, focus on the breath, and channel our energy into a single point. 3. Lie: Yogis don’t drink, smoke, drink coffee, do drugs, or eat meat. Truth: Many yogis do all of the above. One of the yamas is Ahimsa, which translates to “non-harming.” Some people interpret that to mean cessation of drinking, smoking, doing drugs, eating meat, using disposable plastics, and more. Others see Ahimsa as how they approach their fellow yogis; the words they speak; the actions they take on a daily basis. For the record, you can drink, smoke, drink coffee, and do many non traditional “yogic” things and still call yourself a yogi. 4. Lie: You need to wear an expensive yoga outfit to practice yoga (Asana). Truth: You can practice yoga in any clothing (or lack thereof) that makes you feel comfortable. Just check with the studio’s dress code policy before you decide to make a class clothing optional. 5. Lie: Practicing yoga automatically means you must abandon your religion. Truth: Not at all. You can love, practice, and fully integrate yourself in yoga without switching religions or adopting one at all. While yoga originated in India and is associated with Hinduism, Buddhism, and Jainism, it is not a religion in and of itself. So worry not; you can be Catholic, Jewish, Christian, Agnostic, Atheist, or anything else and still be a yogi. 6. Lie: You can’t do yoga if you’re not flexible. Truth: Absolutely not. You wouldn’t refrain from taking a shower because you’re dirty, would you? No, in fact, the very reason you’d take a shower would be because you’re dirty. The same is true with yoga. You can practice it to become flexible, strong, or achieve whatever other goals are present for you. Pro tip: the next time someone says, “I can’t do yoga because I’m not flexible,” ask them “Mentally or physically?” What other misconceptions about yoga come to mind? What were some you once believed and now know not to be true? 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: 3/24/2025 NO CLASSES TUESDAY: 3/25/2025 NO CLASSES WEDNESDAY: 3/26/2025 NO CLASSES THURSDAY: 3/27/2025 NO CLASSES FRIDAY: 3/28/2025 NO CLASSES SATURDAY: 3/29/2025 NO CLASSES SUNDAY: 3/30/2025 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™ “Our bodies are intuitively attuned with the earth’s natural rhythm—our inner universe is inherently harmonized with the universe that surrounds us,” -- Michelle Dalbec  We all look forward to Daylight Savings, with its promise of long summer evenings and basking in the sun. But does the “spring forward” leave you feeling tired, groggy, and out of sorts? While a one hour shift might seem benign, it actually has quite an impact on the human system. Yoga, from mid-March to mid-May, is the time for cleansing, throwing, flushing, detoxifying, clearing the body waste and so on, in order to feel new, fresh, energetic, beautiful, healthy and light. Spring is all about working on the Agni (Manipura Chakra) to induce the fire in the belly to keep the digestive tract active and healthy. To reawaken and re-energize your body and mind in Spring, try more twisting postures such as Ardha Matsyendrasana (Half Lord of the Fishes pose), reclined twists, and Parivritta Anjaneyasana (Twisted lunge). Core-focused asanas like Navasana (Boat pose) can boost circulation to the digestive system, and a few rounds of Surya Namaskar (sun salutations) each morning, is a great way to stimulate physical and subtle channels, raising your mood and energy. If the beginning of Spring is also the beginning of allergy season for you, then Kapalabhati breath is a great way to cleanse the sinus passages, as well as giving a boost of energy and clarity. If these tips have inspired you to start reconnecting with yourself and thus nature, the simplest way to begin to expand your warm months horizon is by heading outside. Which plants are growing around you? How does the sun feel on your skin? Which scents can you smell? Which colours can you see? How does Spring make you feel? 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: 3/17/2025 NO CLASSES TUESDAY: 3/18/2025 NO CLASSES WEDNESDAY: 3/19/2025 NO CLASSES THURSDAY: 3/20/2025 NO CLASSES FRIDAY: 3/21/2025 NO CLASSES SATURDAY: 3/22/2025 NO CLASSES SUNDAY: 3/23/2025 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™ Walk the Walk  (This week's newsletter was composed by our dynamic on-demand teacher and full time writer Elinor Cohen. Check out her Instagram HERE and her amazingly empowering advanced & intermediate sessions on our on-demand archives.) As the weather finally starts to show signs of Spring, we find that we’re able to start to poke our heads out of hibernation and emerge. 50-60 degree days call for a little extra time spent outside and perhaps a nice walk around your neighborhood. With that newfound spring in your step and vigor to be around friends, you’ll likely see many others walking around and enjoying the fresh air. So let’s talk about it: the walk.
When we think of the word “walk,” we typically think of it in a literal sense, as in moving forward.While forward motion is a great way to approach this word, there are so many other associations that come along with it when you consider modern day vernacular:
Now for the yoga. If you think about how we move around the mat, you could consider that a walk as well. We walk our hands and feet and bodies forward, backward, side to side in unique variations that allow us to explore different elements of ourselves. We “walk our dog” by pedaling our feet, eventually making our way from down dog (Adho Mukha Svanasana) to forward fold (Uttanasana). Yoga challenges us to evaluate how we walk around the mat and at the same time, think about how we walk through life. This life thing – it’s seldom a walk in the park. Life throws you twists and turns like you wouldn’t believe, but it’s your job to say “onward” and keep walking. That doesn’t mean you always have to go forward – sometimes the walk will be lateral, and that’s okay as well. As the weather continues to calm and the days become longer, think about how you walk through life. Think about how you move around your mat. Think about how the two can mimic one another. 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: 3/10/2025 NO CLASSES TUESDAY: 3/11/2025 NO CLASSES WEDNESDAY: 3/12/2025 NO CLASSES THURSDAY: 3/13/2025 NO CLASSES FRIDAY: 3/14/2025 NO CLASSES SATURDAY: 3/15/2025 NO CLASSES SUNDAY: 3/16/2025 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
May 2025
Categories
All
|
RSS Feed