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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"Namaste means that whatever is precious and beautiful in me honors whatever is precious and beautiful in you.” — Debasish Mridha  #Namaste!
We hear it in class, we say it post-class, but do we know what it means? Namaste is an ancient Sanskrit word with Hindu roots that dates all the way back to the Vedic period. It’s an expression used for thousands of years. While Namaste has many different translations and uses, it is above all an expression of respect. Namaste is a declaration of appreciation, a non-contact expression of respect towards another person, entity or deity. It can be used as a hello greeting and even as a goodbye, so you might say Namaste upon meeting someone, or before parting ways. It is derived from two key Sanskrit words: Namah: bow, adoration, salutation Te: to you Are you ready to honor yourself and others with a Namaste greeting, but you’re not sure how to express it correctly? The good news: there is no ‘right’ way to say Namaste, as long as it is used as an expression of reverence, respect and gratitude. It is a three-syllable word pronounced naah – muh – stay. Just like chanting Om, you may or may not feel comfortable bowing and saying Namaste at the end of a yoga class. Only you can decide if incorporating Namaste into your practice and interactions with others makes sense. You can most certainly convey the intention behind Namaste without ever speaking the word, if you so choose. Just like your asana practice, honor yourself, and meet yourself where you are. If and when you’re ready to say Namaste, you’ll know. VUORI SHOUT OUT Upper East Side's Vuori store was flooded last weekend for their biggest event since opening. Thanks to all the followers, friends and fam that showed up and showed out. The staff at Vuori, the Maman breakfast bites, and the treats... it all was a perfect cocktail for a Sunday flow. 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™ 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™ Yoga at OHM Newsletter Vicyasa™ 8/3 - 8/9/2026: HOT CLASSES LIC MONDAYS; Do you meditate, bro?7/31/2026 “Let go of the battle. Breathe quietly and let it be. Let your body relax and your heart soften. Open to whatever you experience without fighting.” -- Jack Kornfield  As we bask in the warmth of Summer's sunlight abundance, there’s no better time to reflect on the luminosity within us. When we are aligned with our deepest self, we radiate that truthful inward light in everything we do. Each of us holds the potential to nurture and cultivate the spirit and soul within us. When we do, our lives are naturally more joyful, and we move ever higher on the upward spiral of self-realization and fulfillment.
During the summer months, when on vacation, finding activities for the kids, cooking out, and going to the beach or pool, we can find moments to tap into a meditative mood. As these activities fill life with fun and active moments, plus great memories, why not implement something less hectic, less strenuous, less busy? What if I told you summer meditation is an activity that will benefit your life and your health in big ways? Yes... even if only for a brief 5-to-10 minutes daily. Having a regular morning routine keeps us on track. Just like building muscles by going to class or the gym, a morning practice helps us build our inner strength and inner light. As author Marianne Williamson states, we are “building our attitudinal muscles.” Beginning the day with 5 minutes of sitting in silence, meditating on the light within your heart, sets you up to carry it through the rest of your day - a meditation of gratefulness, another day, another awakening, another opportunity to align can be your mantras. Instead of starting your day by immediately reaching for your phone or turning on the TV or laptop, begin by prioritizing your peace and well-being. Starting the day in silence is a gentle transition. It’s also the simplest and easiest way to replenish ourselves by reconnecting to our inner light. A meditation at the end of the day can put an exclamation point on it and help you reroute regardless of what your day was like. Sitting in silence, listening to yourself breathe and being grateful for what did happen, how it served your well-being, and the interactions or relationships you had that day... we can find plenty to go to sleep with joyously. Research shows meditation will:
Learning to meditate has so many benefits for your mind and body. Think of all the ways your Summer can be truly relaxing by developing a routine for Summer meditation. Which type of meditation have you tried or been curious about trying? 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 wound is the place where the light enters you." -- Rumi  Sometimes, all it takes is a moment of stillness—close your eyes, take a deep breath, and recognize that it’s time to release what weighs on your heart. Whatever troubles you, it’s an opportunity to let it go and embrace a lighter spirit! I totally understand that this can be tough. Instead of facing our pain, we often tend to avoid it and pretend we've moved on, but have we really?
Letting go often means more than just forgetting. It can be about learning to trust again or finding the strength to forgive those who've hurt us. While this is undoubtedly a journey, it’s a wonderful chance for growth and positivity. So how do we move past our previous hurts? We embrace the process of letting go, one step at a time. Yoga significantly contributed to my ability to forgive. You can’t escape your history, especially when engaging in yoga. Commit to your practice—do plenty of yoga. It’s recognized for its ability to release tension in the body, which also helps to clear the chakras. Grasping onto past pain can create obstructions in these energy centers, and as you engage in yoga, those blockages may eventually burst, bringing forth buried emotions. In my case, it was the heart chakra that was obstructed. This chakra is fundamental for fostering love and self-forgiveness. Although releasing is challenging for me, my yoga practice continually helps me dismantle those protective barriers. Whenever we penetrate these blockages, it’s common to feel exposed and vulnerable. Being vulnerable is a show of strength. Allow the agony to overwhelm you. Cry. Scream. Be alright for a bit, then start crying and yelling once more. Take whatever action is necessary, but let the suffering overwhelm you. Feel how vulnerable you are in this situation. You will learn to deal with your agony, but I will tell you that it probably will not go away. You will get stronger and more mature as a result, and eventually you might be able to look back on your previous suffering with a smile because you have overcome it and realized that it no longer has any influence over your life. Only then will you be able to let go of that suffering and move on. You have finally come to terms with the truth of what transpired. And here you are, learning to cope with it. So, have you extended forgiveness? Ask yourself, "Does it affect my life in any way?" before drawing any conclusions. It is likely that you have forgiven if your response was negative. You no longer have to deal with those feelings and suffering in your daily life. One of the most effective ways to accept and honor oneself is to forgive people who have wronged you. It is a potent method to let the universe know that you understand how deserving you are of happiness. That freedom is something you deserve. I genuinely believe that yoga has helped me learn how to forgive. I sat with the pain instead of running away from it and erecting barriers to keep myself safe, as I had been doing for years. I had to pay attention in every yoga pose. I had no choice but to feel. I had to be open and honest with myself. With only the sound of my breath and the sensation of vulnerability, I was present in every stance. The actual work started at that point. When you are filled with hurt and suffering, how can you hope to fill your being with love? You extend forgiveness. You have to let go of everything else in order to make room for love. Thank you to all the yoga poses that helped me learn forgiveness. I am free. 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! HEAL YOUSELF... Join my friends at KURA for a chill in-person event at 208 W 13th St on July 30, 2026 at 6:45 PM (Eastern Daylight Time). It’s all about exploring the amazing connection between the technology of the plants ( ayahuasca & masterplants) and their sacred, remarkable healing ability. Come hang out, learn, and soak in the incredible information. Learn all about the technology of the sacred plants and the hospital you go into to heal. Get tickets at Eventbrite HERE! NAMASTE, Victor Cotto www.YogaWithVictor.com Instagram: CottoVic Facebook: Yoga With Victor - Vicyasa™ Sweet days of summer, the jasmine's in bloom  Yes, practicing yoga in heated conditions (hot yoga, hot vinyasa, etc..) is an excellent way to beat the Summer's rising temperatures. Exposing your body to intense heat trains your cardiovascular system to regulate temperature more efficiently, making the sweltering outdoor heat much more manageable and less draining.
KEY BENEFITS FOR SUMMER Heat Acclimatization: Think of the studio as your "training ground"... Regular heated practice gets your body to sweat and cooling itself down with yogic techniques, arming you with resilience for the dog days of summer. Increased Flexibility: The combination of warm muscles and a naturally limber summer body makes it easier to stretch deeper and improve mobility without higher probability risk of injury. Enhanced Circulation: Heat widens your blood vessels, improving the delivery of oxygen and nutrients and aiding muscle recovery. With a regular hot yoga practice, you’ll be more mindful about hydrating regularly. This is extra important in the summertime when it’s hotter outside, as we constantly use our muscles differently than in the winter monthsand the demands of the season are vastly different. As always, practice mindfulness and understanding. Listen to your intuition and know when you risk pushing too far and causing injury. No one wants a torn hamstring in the summertime and being heated doesn't always mean you are ready for deep stretching and profound physical practice. 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™ "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 only way that we can live, is if we grow. The only way that we can grow is if we change." ― C. JoyBell C.  My yoga practice during the springtime always takes on a whole new energy. I find myself playing with long standing sequences, opening my hips and exploring balance poses.
In addition, deeper more vigorous breathing techniques that help me remember my own expansion into this new season to pair with holding the asanas longer. All this to awaken at the end of my savasana after being completely splayed out with arms and legs wide as if to say with my whole body, “I’m ready to move and grow again!” Practicing Sama Vritti, the name given to many variations of breathing exercises that cultivate even, steady breath patterns. For example, inhale for a count, and then exhale for the same count. If you inhale for 5 seconds, exhale for 5 seconds. The next round of breath might be an 8-second inhalation and an 8-second exhalation. The number is not important and need not stay the same for each round of breath, just balance the inhalation length to the exhalation length. The result is a certain steadiness – neither totally relaxed nor stressed out but somewhere at the equilibrium point. In class, we'll be in standing poses and rooting a lil' longer as physical mediums for grounded energy. They help you connect with your feet, your legs and how the ground feels underneath you. Consider adding longer counts of simple standing poses like Warrior 1, Lunge, Warrior 2 and Triangle to your home practice. Take your time to really feel the alignment of your feet and the strength of your legs. Put your energy into your legs – feel them as your root system. Get a sense of how you can grow up and out of your legs and hips when you are more grounded through your feet. Slower practices and standing poses also help you face the chaos that Spring and its rapid changes can bring to the world around you. The Spring season can be exciting, beautiful growth rather than angst over warmth not arriving fast enough for you, especially if you're in the East Coast and we still live with erratic cold and hot phases. One person sees growth and another destruction – you get to choose what you see and what you connect with in this season. I hope these ideas give you some guidance toward a fresh view this Spring. A PEEK INTO MENTORSHIP WITH VICYASA™... Many prospective teachers, graduates of teacher training(s) and a handful of you that have a desire just to dive deeper into the many aspects of a yoga practice and teaching yoga regularly have been impacted greatly by our bespoke mentoring program. Mentorship sessions can include sharing the exact experience lived, the practical wisdom I and other teachers have gained from our journey in their domain. We are highly skilled at directing strategies and processes that can sometimes transfer across different contexts. Yoga is a journey as much as a practice. In fact, it's a journey that should never end. Those of us on that journey should be open to learning new things. We should be open to new experiences. That is what mentorship offers. It's an opportunity for a more experienced yoga teacher to share their experiences with you. I am willing to work with anyone on a 1:1 basis or mini-group. There will be suggestions for your practice/teachings, you get a catered to you manual with loads of vital information and to take notes and record your questions or concerns. I will curate a personalized practice for you, based on your interest, needs, questions and situation. You then take this practice into your own life. What you discovered, felt, experienced, or learned 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 professionalized yoga teachers. It’s important because as we dive into the industry we often muddy the waters between ‘teaching’ and ‘personal path.' Furthermore the environment of the yoga industry can be difficult to navigate. No one should try to do it on their own. What if you're not a teacher and would like to prepare for training or enhance your ever-hungry-desire to absorb all things yoga? Holla' at me. Feel like your 200 hour training ended with you needing more questions answered? Want to expand on those teachings? Do you feel like there are areas of your teaching repertoire that need enhancing? Contact me for more info and enrollment. PRIVATES: ONE-TO-ONE WORK! If you want to set up any private sessions or events, please contact me through email. You can learn more about privates: CLICK HERE! SINGLE CLASSES We've added single class purchases to our on-demand offerings. How does it work? A $17 payment will give you access to a single pre-recorded class with Victor or anyone on his staff. The private link with unique access code will give you entry to that class, which you can load anytime you want. You'll have 24-hours of unlimited access to that class. No refunds, returns and you must use that class within 24-hours of receiving it before it expires. You can request a teacher on our on-demand options... featuring Demetra Kentrotas (@d_meetch), Leanne McDermott (@leannerays), Elinor Cohen (@elinorraerigby) and others. 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™ “Those who contemplate the beauty of the earth find reserves of strength that will endure as long as life lasts. There is something infinitely healing in the repeated refrains of nature — the assurance that dawn comes after night, and spring after winter.” — Rachel Carson  Earth Day is not considered a national holiday, but it is a special day that asks us to give pause to our daily rituals and recognize all the ways that we can make a difference for our planet. The belief is that if we all do our individual part to care for our beautiful planet Earth, together we can make a difference. In the spirit, union... to yolk, to come together -- Yoga.
Issues that are often addressed on Earth Day include:
Earth Day is the ideal time to practice ahimsa [non violence] on and off the mat. If you're looking for creative ways to express your gratitude for our planet earth on the mat, here are some creative ideas:
There are many ways you can celebrate Earth Day. Some of the most common ways that people work to keep the earth healthy include:
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™ |
AuthorVicyasa™, your full-time dopamine dealer ... don't allow my confidence to offend your insecurity. Archives
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