Yoga at OHM Schedule w/ Victor 1/20-1/26/2025: Beat the Winter Blues

“How many lessons of faith and beauty we should lose, if there were no winter in our year!” —Thomas Wentworth Higginson

As the days get darker earlier and stay frigid, many of us get moody and tired. Half of Americans suffer from seasonal affective disorder; many not officially diagnosed, more suffer from a lesser form known as the winter blues.

Symptoms can start as early as September, but January is the peak month. Fortunately, there are ways to keep spirits high, from eating better to redoing your living space. Putting together a coalition of treatments in order to beat the doldrums of Winter will keep you upbeat and combating the cold months.

MEDITATE TO BEAT STRESS
Setting aside a few minutes each day to meditate reduceS stress levels. Focus on your breath or use guided meditation apps to help calm your mind. Practice deep breathing exercises to center yourself. Inhale deeply for a count of four, hold for four, and exhale for four. This simple technique can alleviate anxiety and tension.

EXERCISE/YOGA IN THE MORNING
The benefits of exercise are plentiful, but the time of day you work out also matters. Studies show that morning exercisers report better sleep, burn more calories throughout the day, and have lower blood pressure.

GRATITUDE JOURNALING
 Keep a gratitude journal to remind yourself of the positive aspects of Winter. Write down things you appreciate about the season, no matter how small, to foster a sense of gratitude.

FILL UP YOUR SOCIAL CALENDAR
When it’s already dark and freezing by 5 pm, most people want to head home from work. But holing up is one of the worst things you can do for your mood. Research published in the Journal of Counseling Psychology showed that people who suffered from depression reported higher levels of well-being and satisfaction after positive social interactions. It’s likely that feeling a sense of belonging reduced depressive symptoms, the authors wrote.

SEEK HELP
 If you find that the winter blues are severely affecting your daily life and well-being, consider seeking professional help. A mental health therapist or counselor can provide strategies tailored to your specific needs and may recommend therapies such as light therapy, which can be effective for SAD.

Winter doesn’t have to be a season of gloom and low spirits. By incorporating mindfulness practices into your daily routine, you can enhance your mental well-being, alleviate the winter blues, and embrace the season with a sense of tranquility and inner peace. Mindfulness reminds us that even during the coldest months, the warmth of self-awareness can light our path to mental health and happiness.


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:

Inspiration, narratives and focused areas for classes/workshops

• Sequencing strategies
• Anatomy and kinesiology; functional movement
• Asana mechanics, transition theory, alignment and safety
• Creating a safe space/inclusivity for all bodies
• Working with the injured body/beginner student(s)
• Sequencing, theming and storytelling
• Cuing, verbal, physical prompts and finding your teacher voice
• How to start my career teaching
• How to teach online and to create your online platform
• Creating and instructing private and public classes, workshops, programs and retreats
• Making the next step in your career as yoga teacher
• How to promote yourself and create your offerings
• Deepen your teaching and assisting skills
• Creating a signature program
• Website content and creation
• Develop your communication strategy

What if you're not a teacher and would like to prepare for training or enhance your ever-hungry-desire to absorb all things yoga? Holla' at me.

Feel like your 200 hour training ended with you needing more questions answered? Want to expand on those teachings? Do you feel like there are areas of your teaching repertoire that need enhancing? Contact me for more info and enrollment.

PRIVATES: ONE-TO-ONE WORK!
If you want to set up any private sessions or events, please contact me through email. You can learn more about privates: CLICK HERE!

SINGLE CLASSES
We've added single class purchases to our on-demand offerings. How does it work? A $17 payment will give you access to a single pre-recorded class with Victor or anyone on his staff. The private link with unique access code will give you entry to that class, which you can load anytime you want. You'll have 24-hours of unlimited access to that class. No refunds, returns and you must use that class within 24-hours of receiving it before it expires. You can request a teacher on our on-demand options... featuring Demetra Kentrotas (@d_meetch), Leanne McDermott (@leannerays), Elinor Cohen (@elinorraerigby) and others.

YOGA AT OHHHMMM LIVE VIRTUAL SCHEDULE:

MONDAY: 1/20/2025
NO CLASSES

TUESDAY: 1/21/2025
NO CLASSES

WEDNESDAY: 1/22/2025
NO CLASSES

THURSDAY: 1/23/2025
NO CLASSES

FRIDAY: 1/24/2025
NO CLASSES

SATURDAY: 1/25/2025
NO CLASSES

SUNDAY: 1/26/2025
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:

• $65 for 30 days of UNLIMITED CLASSES! (includes on-demand)
• $17 for 1 pre-recorded class (24 hour access from purchase)

PAYMENT:
VENMO -- @Vicyasa
Paypal -- [email protected]

NAMASTE,
Victor Cotto
www.YogaWithVictor.com
Instagram: CottoVic
Facebook: Yoga With Victor - Vicyasa™