"Clean the body, yes, we take a bath one, two, three times a day. How many times do you meditate to clean the mind? You take a bath to clean the body; you meditate to clean the mind. There is nothing more to it." -- Yogi Bhajan  Let's talk again about the Yamas and Niyamas.... our ethical and moral guidelines outlined in classical Yoga philosophy, particularly in Patanjali’s Yoga Sutras. This foundational Yoga text provides a comprehensive approach to practicing and embodying all the limbs of Yoga. The Yamas and Niyamas are the first two limbs and aim to help us cultivate a balanced and harmonious life. Saucha is the first niyama, or yogic observance, in yogic teachings. Sauchacan be translated from Sanskrit to mean “purity” or “cleanliness.” This extends beyond just physical cleanliness, but also includes cleanliness in your environment, your mental state, and your daily approach to life. The theme for March is Saucha, or purity. When we heat the body through breathwork and intentional movement, we purify the body from the inside out. When we create a daily ritual of yoga (whether it’s an hour long hot class or 10 minutes of Sun Salutations at home) the body gets used to this method of detoxification. The sweat released from the body during a fiery practice will cleanse the body. The practice of Saucha also translates to the environment around you; as you prepare your space for practice, take a few moments to be mindful of your setup. Perhaps you begin by cleaning your mat. Place props such as yoga blocks in a space where they are accessible, and not causing haphazard clutter around you. Your personal hygiene pre-and-post class as well we practice Saucha. Likely, you’ve heard some iteration of the dictum “Your body is a temple” and taking care of your hygienic needs is a small, but important way to honor your physical vessel. Ultimately, staying present: an essential teaching that recognizes that each moment is pure, just as it is. Instead of trying to rush through a pose, derailing a teacher's sequence, avoidance towards whatever lies ahead, or remaining stuck in the past, finding a bit of acceptance in the “right now” is how we can keep the mind clean, clear and calm. By staying away from the “unclean” thoughts (fear, anxiety, ego, possessions) we open up space for authentic, kind and pure mind space. Maintaining cleanliness in our bodies, minds, and surroundings, we create an environment that supports our overall well-being and spiritual growth. This inner and outer cleanliness allows us to live more freely and joyfully, aligned with our true purpose. VUORI CLOTHING x VICYASA™ On Wednesday February 26th, we had a filled store for an AMAZING meet/greet and flow at the Vuori flagship store in SOHO. Shout-out to all that showed, made it a fun evening and got some goodies. BIG THANKS TO VUORI CLOTHING!!! 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: 3/3/2025 NO CLASSES TUESDAY: 3/4/2025 NO CLASSES WEDNESDAY: 3/5/2025 NO CLASSES THURSDAY: 3/6/2025 NO CLASSES FRIDAY: 3/7/2025 NO CLASSES SATURDAY: 3/8/2025 NO CLASSES SUNDAY: 3/9/2025 NO CLASSES *ALL CLASSES EST *SESSIONS 45/60 MINUTES *WAIVER STATEMENT: I understand that I must be in good physical health to participate in these classes, that my participation may cause an injury and that I should consult with my physician before I take a class. I am taking these classes at my own risk. I waive any claim for personal injury and any other damages that I may have against the school, studio and/or the teachers who are offering these classes. REGULAR RATES:
PAYMENT: VENMO -- @Vicyasa Paypal -- [email protected] NAMASTE, Victor Cotto www.YogaWithVictor.com Instagram: CottoVic Facebook: Yoga With Victor - Vicyasa™
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"You can only lose something that you have, but you cannot lose something that you are." -- Eckhart Tolle  If Yoga just means physical postures [asana] to you... you are depreciating and diminishing the meaning of yoga. It isn't sun salutations [surya namaskar], vinyasa flow, or chaturanga [four-limbed staff pose].
Advanced yoga does not mean difficult body positions that require strength and super-bendy flexibility. Yet, this is how Yoga is portrayed in modern times. Going with this definition disparages the profound spiritual path Yoga really is. I was introduced to yoga the way most people are today — through physical practice, a vinyasa class that quickly hooked me. When I first started practicing asana, I was immediately drawn to the technical exploration of the postures. I would research each one and figure out which muscles I needed to stretch and strengthen, release and what to stabilize or move to move forward. Then there's a time in your practice when you find yourself thinking, “now what?” It’s that moment when you realize the physical practice is just one teaching -- you start scratching the surface. Initially the asana practice put me in a mindset where we believe, like in many aspects in life "I’ll be happier once I have [more money / that dream job / fancier clothes / a partner / my own house / a car, etc…]" In relation to my journey with Yoga, it was the next yoga pose. I thought it would not only bring me happiness, but validation and success. “Once I’m able to do an arm balance, back bend or invert, more people will respect and admire me, I’ll feel fulfilled and I’ll be a better yoga teacher.” Spoiler alert: that doesn’t happen. As my practice evolved over the years, I began to recognize my mental patterns and observe them more closely. I slowly started to realize that my old belief system had failed; mastering yoga postures didn’t necessarily make me a better, or even more enlightened person. It's not to say that the postures aren't an important part of the yoga experience, they definitely are! But yoga is about what the postures teach you — compassion, patience, cultivating self-awareness. And maybe along the way of achieving Dhanurasana you learn something deeper than how to backbend — how to be in an uncomfortable situation and still be able to breathe and find some ease in your body, mind and spirit. That inner awareness on the mat starts to help us cultivate inner awareness in our daily lives so that we can start reconnecting to that quiet inner voice and make conscious choices on how we interact with the world. Most of us are walking through life with very little self-awareness. So many people have never been aware of their breath, aware of body sensations, aware of thoughts. Most of us are on autopilot, doing what we were taught to do and never questioning anything. The yoga practice is a lifelong voyage of self-discovery — one that occurs off and on the mat. Ultimately, yoga as a tool or technique is a physical practice with a spiritual intention. Everything we do physically has a deeper, spiritual lesson. We can use physical practice to learn about ourselves and to make peace with ourselves; to open up a channel into the divine, into grace; and in that space of grace there is healing and freedom. As a parting ‘gift’, I invite you to challenge your current definition of Yoga. And beyond poses; meditation, journaling, acts of compassion, listening, reading, singing, taking a walk, ... become more connected with yourself, to nature, to the world, to a partner... moment to moment without needing to strike a pose. 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™ “She enjoys rain for its wetness, winter for its cold, summer for its heat. She loves rainbows as much for fading as for their brilliance. It is easy for her, she opens her heart and accepts everything.” ― Morgan Llywelyn  If you have a least favorite season -- and the ebbing and flowing of Summer to Fall is a tough one for you -- the practice of non-attachment is often key to finding balance and stability in life.
Whether you have a unfavorable winter outlook, like me, or you can't stand the thought of sweaty, humid beach days in the summer, practicing yoga as the seasons change will help you find your center and establish a peace of mind when it feels like time is slipping too quickly through your fingertips. Your body is tough enough to naturally adapt to any changes in the conditions around you, but a few rooting, centering asanas will make the process easier and allow you to let go of any resistance you may have so you can stay grounded and content through changes. Here are some yoga poses that will help you ground through the inner and outer changes that each season fluctuation presents: MOUNTAIN POSE (TADASANA) Steady, strong, and unshakable. Take time to exhale into this shape, ground securely and allow the growth and rooting at the base to keep you tall and proud. Make sure to pay attention to any shoulder rounding and avoid any lower back collapse. WARRIOR II (VIRABHADRASANA II) Planting both feet firmly into the ground will remind you to stay still and rooted as you breathe through this strengthening and lengthening posture. Keep your body strong, yet soft, finding the balance between power and gentleness, and using this bodily awareness to accept change with open arms. GODDESS POSE (UTKATA KONASANA) This asana will stretch and create room in your pelvis, so try visualizing this part of your body as an anchor, staying stable as change swirls in the air around you. Inhale, and root your feet into the earth. Exhale, and settle more deeply into the pose. EASY POSE (SUKHASANA) Just sitting comfortably might seem like the easiest thing in the world, but sometimes the least intricate poses are the most effective and powerful when it comes to staying grounded and centered. Try placing one hand on your heart, and keep the fingertips of your other hand tented on the ground. This will help stabilize you both physically and emotionally. 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: 8/5/2024 NO CLASSES TUESDAY: 8/6/2024 NO CLASSES WEDNESDAY: 8/7/2024 NO CLASSES THURSDAY: 8/8/2024 NO CLASSES FRIDAY: 8/9/2024 NO CLASSES SATURDAY: 8/10/2024 NO CLASSES SUNDAY: 8/11/2024 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™ “What you focus on grows, what you think about expands, and what you dwell upon determines your destiny.”  What is drishti? What does that mean? Why does the teacher constantly say that in class?
Drishti is a term that loosely translates to an area of focus, a place to look at during asana practice. A focused drishti offers balance in your yoga practice. Having a clear focus point when attempting Vrksasana [tree pose] can mean the difference between a strong steady pose or a wavering or falling moment(s). This focused view will help you find your center and connect with the stability within your own body. But there are layers to our drishti. On a mental level, begin to utilize your drishti and focused intention to re-establish yourself into the moment. When you are in a challenging posture, or if you start to feel a sense of mundaneness in your practice, you may notice that you have the desire to dissociate from the experience. Looking around the room to other practitioners, looking out the window, scanning the floor for stray hairs and dust can all help to take you out of the experience you are having within your body. What you are doing when you start to incorporate drishti into all of your postures—those that are old and familiar as well as those that are new—is training your mind to stay with the present moment. You are training yourself how to endure experiences as they are happening, even when they are slightly (or more than slightly) unpleasant. This builds up your ability to do this in life. The gift of focused, present attention in everyday life is invaluable in problem solving, communication and general living. Now you can take the concept of drishti and expand on it even further. The term can be translated to mean a point of view, intelligent vision, or to have a vision. This tool of drishti is one that can be used to help you create the life that you want to live, both on and off your mat. Now is time to put this powerful tool in action; whether asana, meditation, or life design practice. See how it transforms the monotonous into the divine and purposeful. VUORI CLOTHING GIVEAWAY! Thanks to Vuori for the goodies and the winners of the Summer time 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: 7/29/2024 NO CLASSES TUESDAY: 7/30/2024 NO CLASSES WEDNESDAY: 7/31/2024 NO CLASSES THURSDAY: 8/1/2024 NO CLASSES FRIDAY: 8/2/2024 NO CLASSES SATURDAY: 8/3/2024 NO CLASSES SUNDAY: 8/4/2024 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™ “Rest is not idleness, and to lie sometimes on the grass under trees on a summer's day, listening to the murmur of the water, or watching the clouds float across the sky, is by no means a waste of time.” ― John Lubbock  It's hot. It's humid. I'm overheated. How can I practice in this oppressive Summer climate?
Heat can stimulate stress responses and irritability, so when you think about your yoga practice for hot weather, don’t forget to include calming practices like left nostril breathing and more meditation. A yoga practice for hot weather may also include gentler asanas, lots of resting poses (how about child’s pose and longer downward facing dogs), and a more restorative practice (take a yin or yoga nidra session). Yoga students are usually more familiar with the Surya Namaskar (or sun salutations) practice. However, sun salutations may tend to be too stimulating for some people during the summer. Chandra Namaskar or moon salutations on the other hand are cooling and calming as they incorporate sideways movements as opposed to the more invigorating forward-backward movements of the Surya Namaskar. Also, a few of these poses: Easy Pose, or Sukhasana; the perfect pose to practice a cooling meditation or guided imagery, helping you dive deeper into a relaxing, cool state. Keep in mind that you will ideally sit here for some time so make sure to support your spine by sitting on a bolster or resting against a wall. Inhale to lengthen your spine skyward and keep your shoulders stacked above your hips, relaxing your hands on your knees or in your lap. Supported Fish; a fantastic chest opener as it relaxes the shoulders and neck and stretches your entire front body. This cooling yoga pose also calms the nervous system. Lay on your back and place a pillow, bolster, block, or rolled up yoga mat under your shoulder blades (behind your heart). Recline over your prop so that your chest is lifted toward the sky. You can place your arms wherever they are comfortable – alongside your hips, to the side in a “T” shape, or extend them overhead, resting the back of your hands on the floor. Completely surrender your legs. Legs Up the Wall; one of the best cooling asanas you can practice for your body. This pose can alleviate stress and headaches, improve digestion, and reduce swelling at your lower extremities, which is a common problem in the summer months. Lay down on your back on your mat or bed. Bring your glutes as close as you can to the wall. Option to use a pillow or bolster to help support your lower back. Lift your legs upward on the wall. You want to stack your ankles over your knees, and your knees over your hips. Relax your legs should with the soles of your feet facing toward the sky. We don’t have to avoid movement entirely in the sweltering days of summer. But we can learn about smart, energy-saving ways to create a summer yoga practice -- practice in the cool of the day, slow down as needed and move with mindful intentions. VUORI CLOTHING GIVEAWAY! Thanks to Vuori for the goodies and the winners of the Summer time 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: 7/15/2024 NO CLASSES TUESDAY: 7/16/2024 NO CLASSES WEDNESDAY: 7/17/2024 NO CLASSES THURSDAY: 7/18/2024 NO CLASSES FRIDAY: 7/19/2024 NO CLASSES SATURDAY: 7/20/2024 NO CLASSES SUNDAY: 7/21/2024 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™ “What we choose to focus on and what we choose to ignore—plays in defining the quality of our life.” – Cal Newport  A lot of our unhappiness is not solely from the occurrences of our life, but from the story the mind tells you about those circumstances.
There are two parts to this cycle where negative thoughts can hinder us. The first is the actual event or happening; pain we experience here is due to external situations that we are unable to control [or avoid]. Getting sick, loss of loved ones, getting into conflicts, losing our job, experiencing grief etc. The second has to do with our reaction to the event; our thoughts. When we react negatively, blaming, shaming, aversion, getting angry and upset, we set off the suffering of the second part. It is our thoughts that make us re-live (and keep reliving) an experience that only ever happened once. Reduction of suffering (emotional and physical) and the increase in vitality and full life potential is inherent in the yoga philosophy. A yoga routine that incorporates meditation works on increasing one’s awareness of the present as opposed to resisting or attempting to avoid uncomfortable and negative thoughts. So even though we can’t control the circumstances, we can control how we respond to them. We can choose not to get stuck in a frenzy of unnecessary negative thoughts that have a detrimental effect on our mental and physical health, and direct that energy instead into growing our awareness. When we grow the power of awareness within ourselves, the mind begins to lose its ability to make us unhappy. Realize that certain thoughts are bad for you. Become still and start observing your thoughts. Direct your attention elsewhere. Withdraw consciousness away from worry and unnecessary mindsets. Thoughts cannot survive if you take attention and consciousness (their life stream) away from them. Create space for you to breathe and feel your aliveness. Remember that you are not the narrative of your mind. You are consciousness itself, the intelligence that pervades your body and holds it together. VUORI CLOTHING GIVEAWAY! Thanks to Vuori for the goodies and the winners of the Summer time 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: 7/8/2024 NO CLASSES TUESDAY: 7/9/2024 NO CLASSES WEDNESDAY: 7/10/2024 NO CLASSES THURSDAY: 7/11/2024 NO CLASSES FRIDAY: 7/12/2024 NO CLASSES SATURDAY: 7/13/2024 NO CLASSES SUNDAY: 7/14/2024 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™ “Most people do not listen with the intent to understand; they listen with the intent to reply.” ― Stephen R. Covey  Leading a properly highly skilled power yoga class will make students feel like you hardly have to think at all. The teacher breathes with you, speaks clearly, and gives you a general feeling of ease, guiding you through a varying of challenging poses, seamless sequences all while also supporting you. In time, you begin to understand and feel how each pose is operating in your body, what muscles are being stretched or strengthened. You begin to pay attention to the way your body is moving on a daily basis both in and out of class. And you begin to think more critically about how to approach a pose, and possibly even how to approach life.
Listening to one’s body, one’s mind, and one’s spirit comes with practice. And in the class setting it begins with listening to verbal prompts. I may have my own way of coming into a pose, but when I’m in a class I practice listening to the teacher for new ways at arriving at a particular pose because I want to know and feel the difference. I want to be open to learning new ways of operating in my body, of moving my body in this world, and of simply being. Listening, in the moment, to step by step instruction improves our ability to pay attention. Often in class, we are asked to let go of our thoughts, but this does not mean we stop thinking. Rather our thinking changes from things we’ve done or want to do, to the thing we are doing. We become present, paying attention to precisely what is happening in the moment. Our ears are open, our mind is exactly where our body is, and as we, through practice, reach that place of yoga– union between mind, body, and spirit– we gain a clearer understanding of our intention... the now moment. 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: 6/17/2024 NO CLASSES TUESDAY: 6/18/2024 NO CLASSES WEDNESDAY: 6/19/2024 NO CLASSES THURSDAY: 6/20/2024 NO CLASSES FRIDAY: 6/21/2024 NO CLASSES SATURDAY: 6/22/2024 NO CLASSES SUNDAY: 6/23/2024 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™ Why do you practice yoga? “You cannot teach a man anything, you can only help him find it within himself.” - Dale Carnegie  (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.) Do you know why you practice yoga? You might; you might not. The reasons are plentiful. Some people practice for a very clear cut reason, such as to help recover from an injury or to stretch out their muscles. Others seek out a calming practice that helps quiet the mind by gently moving the body. There’s no correct answer, but it is good to ask: why do you practice yoga? Is it to get stronger? Is it to change your body? Is it to reconnect with your body? Is it to take a designated break from the rest of your day? Despite the communal way in which it is practiced, yoga is personal and everyone’s why is personal to them. Some reasons are purely aesthetic; others are spiritual; others still are a mix of both, and then some. As mentioned above, there is no right reason to practice yoga. Sure, we may have all heard the exasperated yogi stammer, “That’s not why you should practice yoga!” in a frustrated attempt to make a novice “get” it. But the truth is that there is no correct reason to come to the mat. It matters less why you came; it matters more why you stay. Yoga may be practiced solo or with others but in its true essence, it is an exploration of the Self. The concept of svadhyaya is self-study, meaning that yoga is an opportunity to learn more about who you are at your core. Moving forward, each time you roll out your mat, consider it an invitation to practice self-study and ask yourself, "Why am I practicing yoga today?" This could change every time or it could remain constant. Perhaps it is to learn a little more about you. GIVEAWAY TIME... We'll have a random drawing 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. $70 UNLIMITED ALL SUMMER Want yoga for the next 31 days at a discounted price? $2.25 a day to invest in yourself and your yoga practice. On-demand classes, unlimited live sessions for $70 and you'll have all the perks till August 31, 2023. Lock up this deal now. 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 featured on our on-demand options. COMING SOON... 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. YOGA AT OHHHMMM LIVE VIRTUAL SCHEDULE: MONDAY: 7/31/2023 6:30 am -- Sunrise Flow Yoga TUESDAY: 8/1/2023 6:45 am -- Sunrise Vinyasa 12:00 pm -- Flow Yoga WEDNESDAY: 8/2/2023 6:30 am -- Sunrise Vinyasa THURSDAY: 8/3/2023 6:30 am -- Sunrise Vinyasa 12:00 pm -- Flow Yoga FRIDAY: 8/4/2023 6:45 am -- Vinyasa 12:00 pm -- Flow Yoga SATURDAY: 8/5/2023 8:30 am -- Sweat Fest Yoga SUNDAY: 8/6/2023 9:00 am -- Vinyasa Yoga *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:(when submitting payment, in 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™ |
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