Alignment Is an Invitation: Finding Strength, Safety, and Freedom in Your Yoga Practice  Your yoga practice isn’t about forcing your body into a shape. It’s about learning how to move with awareness, strength, stability, and respect for the body you have today.
In yoga, we often hear the word alignment. It can sometimes sound like there is one “perfect” way to position the body in every pose. But true alignment is much more personal and dynamic than that. Alignment is about creating a relationship between your body, your breath, your intention, and the shape you are exploring. And sometimes, the most aligned choice you can make is to modify. Alignment Is Not About Looking Perfect Every body is different. Our bone structure, proportions, mobility, strength, previous movement experiences, and even how we feel from day to day all influence the way a pose looks and feels. That means your Warrior II will not necessarily look like your neighbor’s Warrior II. Your forward fold may look completely different from someone else’s. And that is not a problem to be fixed—it is simply the reality of practicing in a human body. Rather than asking, “Does my pose look right?” consider asking: “Does this position allow me to breathe, feel stable, and work with intention?” That shift in perspective can transform your practice. Props Are Tools, Not Signs of Weakness Blocks, straps, blankets, bolsters, and other props are some of the most valuable tools we have in yoga. A block can bring the floor closer to you, allowing you to maintain a longer spine rather than rounding or collapsing simply to reach the ground. A strap can give you additional length and connection when your hands don't quite meet. A blanket can provide support and cushioning. A bolster can help you settle into a restorative shape without asking your body to work harder than necessary. Using a prop doesn't mean you aren't strong enough to do the pose. It means you are intelligent enough to meet your body where it is. In fact, props can help us develop strength and awareness by allowing us to experience the intention of a posture without forcing ourselves into its deepest expression. Modification Is Part of Progress There is sometimes an assumption that modifying a pose means taking the “easy way out.” But modification is not the opposite of progress. Modification is progress when it helps you practice consistently, safely, and with greater awareness. Perhaps your knee doesn't feel good in a particular variation. Maybe your shoulders need a different position. Perhaps your hips are tight today, or you're tired from a long week. Maybe the traditional version of a pose simply isn't the best expression for your body. You have choices. You can widen your stance. Bend your knees. Lower your arms. Use a block. Shorten your range of motion. Change the position of your feet. Come out of the pose sooner. Or choose an entirely different variation. These choices don't take away from your practice. They are your practice. Strength Doesn't Always Mean Going Deeper One of the most important lessons yoga can teach us is that intensity and depth are not the same thing. Going deeper into a pose is not automatically more advanced. Sometimes strength means staying. Sometimes strength means backing off. Sometimes strength means holding a position with steady breath rather than pushing toward a larger range of motion. And sometimes the strongest choice is recognizing that your body needs something different today. A sustainable practice is not built by repeatedly overriding the body's signals. It is built by developing the ability to listen, respond, and adapt. Alignment Helps Us Build a Sustainable Practice When we practice with thoughtful alignment, we create an opportunity to develop strength and stability in a way that supports our long-term practice. This doesn't mean that yoga should become rigid or fearful. Quite the opposite. Good alignment gives us a foundation from which we can explore. It helps us become more aware of where we are placing our weight, how we are organizing our joints, where we are creating stability, and how we are using our muscles. Over time, that awareness becomes more than something we experience on the mat. It can influence the way we stand, walk, lift, sit, and move through everyday life. There Is More Than One Expression of a Pose Think of an asana as having a purpose rather than a single appearance. There may be several ways to create the same fundamental action. You might practice a standing pose with a narrower or wider stance. You might bring your hands to blocks rather than the floor. You might keep your knees bent in a forward fold. You might practice a modified version of an inversion. You might choose child's pose instead of another posture altogether. Each variation offers something different. The goal isn't to collect the most difficult poses. The goal is to develop a relationship with your practice that is strong enough to evolve with you. Practice With Curiosity, Not Judgment The next time you step onto your mat, notice what happens when you remove the pressure to make every pose look a certain way. Try a block. Reach for a strap. Bend your knees. Take a wider stance. Choose a different variation. Rest. Then notice. How does your breath change? Where do you feel effort? Where do you feel stability? Can you create more space? Can you soften without collapsing? Can you work without forcing? These questions are yoga. Your Practice Is Yours There is no prize for making a pose look the deepest, most dramatic, or most advanced. The real achievement is developing the awareness to know what your body needs—and the courage to honor it. Alignment is not about fitting your body into a pose. It's about finding the version of the pose that allows your body to participate fully, safely, and intelligently. Props are not a crutch. Modifications are not failures. Rest is not weakness. And changing your practice is not giving up. These are all ways of practicing with wisdom. So the next time you reach for a block or strap, or choose a different variation of a familiar asana, remember: You aren't doing less yoga. You are practicing more consciously. And that awareness is one of the most powerful ways to grow—stronger, healthier, and more connected to your practice, one breath at a time. NAMASTE, Victor Cotto www.YogaWithVictor.com Instagram: CottoVic Facebook: Yoga With Victor - Vicyasa™
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Yoga at OHM Newsletter Vicyasa™ 8/24 - 8/30/2026: Living Yoga, Hot Classes LIC Queens & More8/21/2026 "The success of Yoga does not lie in the ability to perform postures but in how it positively changes the way we live our life and our relationships." — T.K.V. Desikachar  The difference between doing yoga as a physical practice and letting yoga become a way of living.
Practicing yoga poses This is the physical side: you get on the mat and practice things like downward dog, warrior, headstand, etc. You work on flexibility, strength, balance, breathing, and concentration. You might think: “I’m doing yoga for an hour.” Living yoga This means taking the principles behind yoga off the mat and into everyday life. For example: Ahimsa (non-harming): You notice when you're being harsh toward yourself or others and choose compassion instead. Mindfulness: You notice your thoughts and emotions instead of automatically reacting to them. Non-attachment: You do your best without obsessing over getting a particular outcome. Truthfulness: You try to be honest with yourself and others. Contentment: You practice appreciating what is happening now rather than constantly thinking, “I'll be happy when…” Self-discipline: You make choices aligned with what matters to you, even when they're difficult. Compassion: You treat people—including yourself—with more patience. So someone could be very advanced at yoga poses but not necessarily “living yoga.” They might be able to do an impressive handstand but still be consumed by comparison, anger, ego, or self-judgment. And someone who can barely touch their toes might actually be living yoga deeply if they practice awareness, compassion, integrity, acceptance, and presence in their daily life. A simple way to put it: Practicing yoga asks: "What can my body learn on the mat?" Living yoga asks: "How can I bring awareness and compassion into the way I live?" The poses are traditionally considered one part of a much larger yogic path, not the whole thing. HOT VINYASA IN L.I.C. QUEENS "Something new is taking shape in Long Island City. Quietly, intentionally, and with purpose. It’s not a gym, not a clinic, and not a spa, but something that lives in between. A space designed for real healing, where modern science meets deeper, timeless practices. Thoughtfully built for how we actually live, move, and recover. We’re not saying much yet, but it’s coming soon." -- From Healspace's website. THE SCHEDULE? Every Monday night: 5:00 pm hot dynamic flow and 6:30 pm hot dynamic flow. Location? 5-21 47th road. Long Island City's new sanctuary for goodness, wellness and community. See you soon, friends! Please follow them on Instagram here! 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 greatly impacted 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. We are ready 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 you can 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 discover, feel, experience, or learn via 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 professional 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 a 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. REGULAR RATES:
PAYMENT: VENMO -- @Vicyasa Paypal -- [email protected] NAMASTE, Victor Cotto www.YogaWithVictor.com Instagram: CottoVic Facebook: Yoga With Victor - Vicyasa™ “Self-care is never a selfish act - it is simply good stewardship of the only gift I have, the gift I was put on earth to offer others.” -- Parker J. Palmer  FREE YOGA? WHAT!!! WHERE?!
I'll be teaching a FREE yoga class at the Vuori clothing store on Madison Ave. in the Upper East side. Location? 1153 Madison Ave, New York, NY 10028 What time? 9am What day? Sunday, August 23rd Maman will serve some coffee and lil' bites post class. Oh... did I mention it's free? Bring your mat, a loved one, a friend or two and come hang out with me for this cool Summer in-store event in the Upper East Side. Here's the Eventbrite link: CLICK HERE Shout to Vuori clothing ... #therisetheshine HOT VINYASA IN L.I.C. QUEENS "Something new is taking shape in Long Island City. Quietly, intentionally, and with purpose. It’s not a gym, not a clinic, and not a spa, but something that lives in between. A space designed for real healing, where modern science meets deeper, timeless practices. Thoughtfully built for how we actually live, move, and recover. We’re not saying much yet, but it’s coming soon." -- From Healspace's website. THE SCHEDULE? Every Monday night: 5:00 pm hot dynamic flow and 6:30 pm hot dynamic flow. Location? 5-21 47th road. Long Island City's new sanctuary for goodness, wellness and community. See you soon, friends! Please follow them on Instagram here! NAMASTE, Victor Cotto www.YogaWithVictor.com Instagram: CottoVic Facebook: Yoga With Victor - Vicyasa™ "The feeling state of summertime is a sweet serendipity: finding something beautiful without striving or struggling to find it." — Jennifer Williamson  Summer is the time when we put plans into action. This is the season we are invigorated, feeling motivated and full of energy. The height of Summer is also the height of extroversion, and the time to embrace all that life has to offer. This is the time to say ‘yes’ to invitations, engage in projects at full capacity, dive into passions, travel and explore, and infuse as much fun into your day as possible.
Take a moment to reflect upon how much ‘fun’ you incorporate into your life – when was the last time you did something purely for the joy of it? When was the last time froliking and flirtations were on the forefront of your day-to-day life? If it’s been a while, journal ten things that you consider fun and inherently enjoy, then commit to engaging with at least one of these activities each week throughout the summer. Summer is linked to the ‘pleasure’ hormone dopamine. That boost happens with an early dose of morning sunlight, as it triggers a dopamine release into the body, giving us a natural mood boost to start the day. Dopamine isn’t just about pleasure however,it stimulates neurotransmitters responsible for motivation too. With a morning dose of dopamine, we’re more motivated to approach the day with energy, vibrancy, and enthusiasm. Ancient yogis knew the power of morning sunlight, and some of the earliest forms of Surya Namaskar [Sun Salutations] didn’t involve movement, but focused instead on meditation with sun-gazing – looking towards the sky at sunrise and sunset. It's time to live this Summer -- start by aligning your personal rhythms with the tempo of nature. Get outside in the morning, add a little more fun to your day, and perhaps say ‘yes’ to life a little more this season. HOT VINYASA IN L.I.C. QUEENS "Something new is taking shape in Long Island City. Quietly, intentionally, and with purpose. It’s not a gym, not a clinic, and not a spa, but something that lives in between. A space designed for real healing, where modern science meets deeper, timeless practices. Thoughtfully built for how we actually live, move, and recover. We’re not saying much yet, but it’s coming soon." -- From Healspace's website. I'll be teaching Monday evening hot yoga sessions starting in July, 2026. Long Island City's new sanctuary for goodness, wellness and community. See you soon, friends! Follow them on Instagram here! 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 greatly impacted 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. We are ready 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 you can 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 discover, feel, experience, or learn via 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 professional 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 a 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. REGULAR RATES:
PAYMENT: VENMO -- @Vicyasa Paypal -- [email protected] NAMASTE, Victor Cotto www.YogaWithVictor.com Instagram: CottoVic Facebook: Yoga With Victor - Vicyasa™ "May the wind carry peace to all corners of the earth." -- Buddhist & Tibetan prayer  What are those colorful, rectangular pieces of cloth strung on ropes at many yoga studios? These "Yoga flags" (more precisely called Tibetan prayer flags) embody the five elements of nature and the spread of peace, compassion, and positive energy -- releasing blessings into the wind as they flutter.
Practitioners believe that instead of sending messages to a god, the wind gently blows the printed mantras and goodwill out into the universe. The flags are arranged in a specific, intentional color order from left to right to represent balance: Blue: Symbolizes the sky and space. It represents open-mindedness, purity, and healing. White: Symbolizes air and wind. It is associated with the breath of life, purity, and clarity of thought. Red: Symbolizes fire. It embodies warmth, energy, passion, and spiritual transformation. Green: Symbolizes water. It represents balance, harmony, and the nurturing, flowing aspects of life. Yellow: Symbolizes earth. It stands for stability, groundedness, and the solid foundations of the body and mind. In addition to traditional Tibetan flags, studios also hang Chakra flags, which correspond to the seven main energy centers of the body (from the Root to the Crown). Some studios even use strings of flags depicting different yoga asanas (poses) and the Om symbol. Unlike traditional Tibetan prayer flags, which carry written mantras designed to spread by the wind to benefit all sentient beings, chakra flags primarily focus on the individual's inner harmony, emotional health, and spiritual well-being. When flags fade and wear out, they symbolize life's evanescence. This natural wear is intentional, as it symbolizes the Buddhist concept of impermanence—the idea that life is constantly moving, changing, and cycling forward. We retire old flags by burning them. 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 greatly impacted 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. We are ready 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 you can 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 discover, feel, experience, or learn via 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 professional 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 a 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. REGULAR RATES:
PAYMENT: VENMO -- @Vicyasa Paypal -- [email protected] NAMASTE, Victor Cotto www.YogaWithVictor.com Instagram: CottoVic Facebook: Yoga With Victor - Vicyasa™ "Everything is Guru. But not every student listens." - unknown  A yoga guru is a knowledgeable spiritual mentor or teacher, derived from Sanskrit terms meaning "remover of darkness" [(gu) = darkness, (ru) = that which dispels)]. A guru guides students to shift from naïveté to enlightenment, often acting as a bridge between ancient yogic philosophy and modern daily life applications. Finding a yoga guru and/or teacher who resonates with you involves identifying your personal goals, trying out various classes, and observing if the instructor provides a safe, knowledgeable, and supportive environment. First, determine your needs and goals:
A true guru exhibits compassion, patience, and unwavering commitment to the student's welfare, without requiring blind submission. Moreover, everything around us can be a "guru": our experiences, life, happenings, the decisions we make and don't make. How often do we truly listen and recognize our own ability to be our own guru? 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 greatly impacted 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 you can 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 discover, feel, experience, or learn via 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 professional 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 a 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. REGULAR RATES:
PAYMENT: VENMO -- @Vicyasa Paypal -- [email protected] NAMASTE, Victor Cotto www.YogaWithVictor.com Instagram: CottoVic Facebook: Yoga With Victor - Vicyasa™ “The hand is the visible part of the brain.”  Our skillful, dexterous and dynamic hands and wrists are multifaceted: they manipulate tools, write, type, play musical instruments, give massages, or use sign language, just to name a few. However, during asana [poses] practice, we require our hands to bear weight, placing significant demand on our fingers & wrists, expecting them to function like feet by holding all or most of our body weight. But our hands are not feet - and we were not divinely created to regularly place such demands on our upper extremities.
When we use our hands to bear our body weight as if they were feet, the wrists are in the extreme position of extension, as in the gesture when you extend your hand forward to say “stop.” This puts extreme pressure on the many small bones and the soft tissue around them. Without adequate preparation for flexibility and strength in the mechanics of the arms as a whole, chronic or acute injury may result. Make sure the muscles of your hands and fingers/finger pads are the areas of emphasis. When we press the fingers down—all the way to the tips—we transfer weight forward onto the hands and reduce the amount of weight on the wrists. Think of your hands as similar to your feet. Our feet have arches that distribute pressure and absorb shock; your hands can do the same. When bearing weight on them, feel the perimeter of the palm and the heel of the wrist connecting to the ground, maintaining a small air space under the center of the palm. Maintaining this small “arch” in your hand activates the muscles of the wrists and hands, providing structural support. The fingers should also spread wide with even pressure into each to distribute and balance the forces placed on the hand. If wrist pain is an issue, there are plenty of modifications. Using foam wedges or blocks can help shift weight, and poses can often be done on fists or forearms instead of open palms. Here are a few "exercises" for you to apply to your pre-practice:
Your hands are vital for your day-to-day functioning — always present, always working, and always ready to help you tackle life. Give them the care they deserve, and they’ll keep high-fiving, creating, serving you and others and carrying you through every adventure for years to come! If you need additional tips, help or strategies, feel free to contact me anytime. 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 them more proficient at sequencing, teaching anatomy, or widening their skill set to become a successful instructor and craft their 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, Leanne McDermott, Elinor Cohen and others. REGULAR RATES:
PAYMENT: VENMO -- @Vicyasa Paypal -- [email protected] NAMASTE, Victor Cotto www.YogaWithVictor.com Instagram: CottoVic Facebook: Yoga With Victor - Vicyasa™ “We don’t ask a flower any special reason for its existence. We just look at it and are able to accept it as being something different for ourselves.” — Gendolyn Brooks  Development and growth -- blossoming -- in Yoga terms is a holistic transformation, moving beyond a checklist of physical poses [asanas] to fostering increased mental awareness, emotional resilience, and spiritual connection.
It manifests as consistency & stability on and off the mat, profound breathing, daily self-acceptance, and bringing the peace found on the mat into everyday happenings. It is characterized by awareness, not perfection. Key Dimensions of Growth in Yoga
Developing these qualities takes time, and you have to be active in your practice & adopt the teachings onto our day-to-day. Patanjali calls it “Abhyasa” (practice)—repeatedly returning to the practice of staying deeply rooted in the permanence of your being yet blossoming on the outside and inside. 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, Leanne McDermott, Elinor Cohen and others. REGULAR RATES:
PAYMENT: VENMO -- @Vicyasa Paypal -- [email protected] NAMASTE, Victor Cotto www.YogaWithVictor.com Instagram: CottoVic Facebook: Yoga With Victor - Vicyasa™ "Love the giver more than the gift." – Brigham Young  In Christian faith, the song "The Twelve Days of Christmas" details tenets of the faith and is a reflection of love and giving. Why not adapt the rhyme, make it your own with a pinch of Yoga and Asana and adopt the teachings of our beloved practice during this Holiday season?
We continue in our paths as aspiring yogis by closing 2025 by giving thanks, choosing to acknowledge our blessings and practicing one of these 12 observances of yoga inspiration each day to give yourself more love this season. Start and end the day with gratitude: Wake up everyday acknowledging the blessing of life and close reviewing what in the day you can be grateful about. Look into the mirror and state your joy for the day: You can integrate that wake up with a deep gaze into your eyes and recognize the true beauty that lives inside and out. GIVE... : There is nothing better than returning the blessings you have been given to those who need it more. As simple as going through your closet and other belongings & donating to charity. There is always something we can do to help others. Pamper yourself: One day... one massage. One day of manicure and pedicure. Looking to get a facial to ease tension? DO IT! Light a candle... and just watch it flicker during your meditation: This can sharpen your concentration, ease your racing thoughts & ignite the flame inside your mind’s eye and awakening your inner intuition. Mantra, Sing... dance: Your meditation one day could be just repeating inspiring words [mantra] or your favorite lyrics to songs that uplift you. Turn up the music in your home and just dance. Slow down with your asana: A yin class... a breathework or ceremony where the focus is to ground. Instead of seeking high impact movement... root! Create a vision board for 2026: Yeah yeah yea... I know. The whole resolution thing. But seriously... a literal board, or journaling through pictures, writing and or voice memos as reminders of what you want and how you will achieve it. Treat yourself to an amazing breakfast, lunch or dinner: A day or night to go out, put on the outfit you love the most and indulge. Make plans to go out with a friend, a loved one: A Holiday show? A stroll in the park and a catch-up day with a person you havent seen or talked to in a while? Reinvigorate a relationship or continue to add fire to one and take the initiative to make it happen. Journal... a love letter to yourself: Begin by addressing yourself warmly, and write as though it is a close friend or your beloved you are writing to. Write about the qualities you admire in yourself, the challenges you’ve overcome, and the things that make you unique.By writing down what’s circling through your mind, you can gain a clearer understanding of where your thoughts aren’t serving you. And when you journal to replace your harsh judgment of yourself with kindness and understanding, it can profoundly shift the way you treat yourself. Try something new: So, is there something that interests you to try out? Maybe dancing, cooking, illustrations, gardening, or any other hobby. Try it out! You might find a soothing companion for your soul. Un-PLUG: ONE FULL DAY! No screens. No emails. No constant scrolling. No walking down the street with your head buried in your device. Not one subway ride with your head curled into your phone. Create a boundary from the dependency. It may not rhyme like the song "The Twelve Days of..." but it has the same spirit. Embracing joy, generosity, love, and compassion, focusing on giving, kindness, and selflessness. Fostering this goodness now in an effort to ideally it becoming a year-round lifestyle. COMING SOON... Weekend intensives!!! Want to practice sequence building? Want to learn functional anatomy and how to apply it to your yoga practice? Want a small intimate group to get feedback on how to teach clearly, concisely and with command? I'll be hosting small groups of 2-3 students for weekend intensives with lectures, and workshop style exercises for you to sharpen your practice and teachings. EMAIL or contact me directly for involvement and tuition/enrollment info. 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. REGULAR RATES:
PAYMENT: VENMO -- @Vicyasa Paypal -- [email protected] NAMASTE, Victor Cotto www.YogaWithVictor.com Instagram: CottoVic Facebook: Yoga With Victor - Vicyasa™ THE GIFT OF YOGA: WHO’S GIVING, WHO’S GETTING, AND HOW TO TAKE IT BEYOND THE MAT  (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.) Every year around the holidays, the topic of gift giving creeps up. While the holidays are about so much more than presents, it would be remiss to say that gifts don’t play a role in the festivities. After all, look around you. The endless supply of ads and promotions for sales, discounts, deals, and specials all promote the same message: BUY, GIVE, GET! That’s consumerism for you. Alas, it doesn’t all have to be so material.
Let’s introduce yoga into the equation and explore the idea of yoga being a gift. First things first, can yoga be a gift? Of course it can. In the literal sense, you could buy or receive a class pack or membership to a studio, but the actual yoga practice could also be a gift in and of itself. The yoga practice is special. It teaches us to reorganize and reframe our thoughts, principles, and priorities. It emphasizes a connection between body, mind, and breath. It encourages us to slow down and appreciate the present that is presence. It allows us to get lost in the flow of movement and connection; to do the dance of simply existing and to witness that beauty. Yoga is a gift for the students as well as for the instructors. Both are simultaneously gift givers and recipients. The teachers and studios give students space, grace, and guidance. The students reciprocate by giving teachers the opportunity to express their creativity and share their wisdom with hungry, earnest, appreciative minds. In that sense, it is a beautiful symbiotic relationship and one that poses the question who is giving and who is giving? Can it be both at the same time? Can all gifts work that way? Absolutely. Think about it - while it’s fun to get a new sweater, isn’t it just as fun and fulfilling to present that new sweater to your friend who you know has been eyeing it for months? Doesn’t the act of giving it to them fill you with a warm sensation inside? No, that’s not the Mongolian cashmere nor is it the external heat of the 105 degree yoga room. It’s the knowledge that you’ve given someone something they wouldn’t otherwise have. It feels fantastic to receive something from someone who you know put time, energy, thought, care, and effort into it; it feels just as amazing to give that to someone who you can see appreciates and values it. When you think about gifts in this way, you see that they always go both ways as long as the manner in which they come about is done with integrity and non attachment, or a lack of expectation to receive in return. This holiday season, I invite you to rethink how you experience gifts. Focus on the feelings, both the ones that come from receiving gifts as well as those that come from delivering them. 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! RATES:
PAYMENT: VENMO -- @Vicyasa Paypal -- [email protected] NAMASTE, Victor Cotto www.YogaWithVictor.com Instagram: CottoVic Facebook: Yoga With Victor - Vicyasa™ |
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