Sankrit: Cat (Marjaryasana) & Cow (Bitilasana)

Cat and Cow poses are great for focusing on your breath. Both poses will help with stress. They will stretch your torso and your neck. These two poses are especially great for women who are on their monthly cycles.

Start in table top - shoulders directly above your wrists, knees right below your hips, and spine in neutral.
Inhale to cow - lift your tailbone and chest toward the ceiling.
Exhale to cat - round your spine towards the ceiling with your head looking down.
Do a few cycles of cat and cow with each breath. Do them slow, with your eyes closed, and take deep breaths.


Cat and cow are my go-to poses when I need to relax or am feeling stressed. I love that it naturally flows with your breaths.



Courtesy of: YogaJournal
Wearing: Unknown Top, Nike Pro shorts in black, Live Towards Love Crystal Yoga Bracelets,  and Manduka Mod Pro (Extra long, limited edition)
Yay! So this is my first official yoga flow I created. I arranged it so it would somehow flow, it’s not perfect but it works. I first posted this on my Tumblr which currently has 10,500+ notes so I thought I would share it with you all.

Also, yes, people do yoga to de-stress but these are some great poses to do when your stressed out and just need to find your breath and wind down.

Downward Dog - Ground your hands into the floor and engage your inner feet. Imagine a string at your tailbone, pulling it up and back. Take a few breaths here. Feel free to pedal your feet out and feel the stretch in your calves. This pose helps calm your brain.


Cobra - Spread your hands onto your mat close to your shoulders. Push up and elbows in. Press the top of your feet and your pelvic bone into the floor. Squeeze your shoulder blades together.


Child’s Pose - There are a few variations. I like to touch my big toes together, with knees open and stretch arms out. You can also keep your knees together and lay onto your thighs. Find what feels yummy to you.


Cat/Cow - Make sure your shoulders are directly above your wrists and your knees are right below your hips. Inhale on cow, lift your tailbone and your chest toward the ceiling. Exhale on cat, round your spine, head looking down. Do a few cycles of this. Do them slow and take deep breaths.


Sitting Forward Bend - Sit on the floor, if it is uncomfortable, sit on a pillow, lifting your tailbone up about an inch. Stretch forward, head down. Do not force this stretch. Reach to a comfortable place.


Plow - Roll onto your back, slowly bringing your legs up and over your head, with your toes touching the ground. Soften your throat. Stretch your arms onto the floor.


Happy Baby - Lie on your back, bend your knees to your belly. Reach to grab your toes. I like to wrap my arms around my legs and hold onto my feet. If it is difficult to reach your toes, grab a strap or a belt around your feet to help you reach. Rock side to side, close your eyes, breathe.


Reclining Bound Angle Pose - Bring the soles of your feet together, forming a diamond with your legs. Lay down carefully, arms out. Close your eyes and breathe. If it is uncomfortable, find a yummy position. Move your feet away from you until you are comfy.

I hope this helps you destress! They are very simple poses. You can easily do these when you wake up or if you need to wind down and want to sleep.  You can do a few cycles of this. I like to take each pose with three deep breaths before moving on. If you find a pose particularly yummy, feel free to hang out there! (:







Mat: Manduka Black Mat PRO in Mod (Limited Edition) Extra Long 
Wearing: Nike PRO Compression Shorts, unknown top, and Live Towards Love Energy Crystal Yoga Bracelet Stack

Pinterest Ready! (:

Wanderlust is a yoga festival. I went to the Squaw Valley one and it was an absolutely amazing experience. I only went for one day but I wish I stayed longer and just took classes on one day. There are so many yoga classes to choose from.

Wanderlust Art Installations
I took three classes - meditation with Shiva Rea (!!!), Detox Flow with Seane Corn, and Zero Gravity (inversion class) with Cameron Shayne. I learned more about meditation as I have been struggling with it for quite some time now. Detox flow was challenging but it felt good. Zero Gravity is my favorite class out of the three I took. It was so exciting to see the instructor and his students demonstrate what we want to work towards. I learned a lot in his class and now I know what to work on to improve my inversions.

Right before Detox Flow with my friend!


There were many booths on site. From jewelry to clothing to raw crystals to delicious vegan food! My favorite was the d'OM tent (Lululemon tent). There was a giant wooden tree that housed a dj with a mini stage with people braiding hair and the Lululemon shop surrounding it. Lululemon had the Waunderlust items - specific Wanderlust clothing! Of course, since it was my first festival, I got sucked into getting something. I am very happy with my purchase as I love compasses (the Wanderlust symbol) and yoga tops.

Lululemon d'OM Tent
Later in the day, my friends and I decided to go play in one of the art installations. I had a lot of fun doing fun yoga poses and taking pictures. We met some friendly strangers and a little boy that showed off his forward rolls.

Play time with friends and a friendly stranger!

Overall, I had an amazing experience jam packed into one day. I am definitely going to go back next year and planning on going for more than one day. Being surrounded with so many yogis and spiritual conscious people made me so happy. I was in pure bliss. (:







Courtesy of Wanderlust for the beautiful experience. 
All images are mine. Please do not take or distribute.
I apologize for my lack of pictures and poor quality, I had so much fun and didn't even think about pictures. All the pictures I took was taken with my dinky little phone camera.

Wild thing is one of my favorite poses because it makes me feel free and strong. It works your wrists, shoulders, core, with a slight back bend. There are two ways to get into this pose and I will discuss both.

Version 1
Start in Downward Dog. Bring your right leg up towards the ceiling. Make circles with your right ankle, then with your leg. Bend your right leg and circle with your knees. Breathe.
You are know ready to flip your dog! Twist your right leg up and behind you, stacking your hips. Both your hands are still on your mat with one leg in the air and twisted.
Set your right leg onto the floor, this will naturally cause your right hand to come off the floor.
Straighten your left leg, the outside of your left foot is touching the floor. Reach your right arm up and back. Congratulations, you are now in Wild Thing! Make sure you do the other side as well.

Version 2
Start in side plank. Your left hand and your left foot is on the floor, and your right hand is up in the air.
Lift your right foot and set it on the ground behind you. Adjust your weight so you are balanced equally on both feet.
Reach your right arm up and back. Congratulations, you are now in Wild Thing! Make sure you do the other side as well.
Eventually, you will end up in Wheel Pose!
If you feel inclined (and have already practiced wheel pose), flip your dog into Wild Thing. Open your heart, bending at your elbow (that is in the air). You are slowly flipping all the way around into Wheel Pose. After a few breaths, flip back over onto downward dog.

Add this to your practice after you are downward dog or if you are in side plank. This is one of my favorite poses. Make sure you breathe!








Wearing: Nike Pro spandex shorts, LOFT tank top in red,  Live Towards Love Crystal Yoga Bracelets, and Manduka Mod Pro (Extra long, limited edition) 

When I first started yoga, and even now, there were some words I had no idea what they were! I decided to include a short guide for those interested in knowing some of the yoga vocab. This is only a short list of some words you may or may not have heard that yogis use in practice and in meditation. I tried to keep the definitions short and sweet and, when I can, I will include an example. I used a couple websites as sources as well as my own current knowledge.

Asana - the yoga poses or postures. Yoga is more than the poses, but asana is part of yoga.
Ashtanga Yoga - also known as Power Yoga. A style that is more challenging to build strength and flexibility.
Bikram Yoga - a sequence of 21 yoga poses done in a very hot room.
Chakras - "Centers of radiating life force or energy that relate to major nerve plexuses and glands in the physical body. There are seven chakras that store and release life force, energy. Simplified, they are: the top of the head; the brow, slightly above and between the eyebrows; the throat, the heart, the solar plexus, digestive center; the base of the spine; and the sacral center, located three to four inches above the base of the spine." (From Yopa)
Chaturunga - It is the Sanskrit word for, basically, a half-pushup. I do not think I have ever heard an instructor use its English translation, which is Four-Limbed Staff Pose. Too long, right? 
Dharma - Self discipline - responsibility and right action.
Find Your Breath - You are not actually looking for your breath, silly. It means to come back to your breath. Notice how you are breathing. Give attention to it.
Flow Yoga - yoga that has smooth transitions between poses.
Guru - a spiritual teacher.
Hatha Yoga - yoga that balances the mind, body, and spirit. It focuses on breath and sustained postures.
Iyengar Yoga - a yoga style in which focuses on the body and alignment of poses.
Mandala - a circular geometric design to represent the cosmos and spirit's journey.
Mantra - chanted words
Mudras - yoga in the hands, to direct the life current throughout the body. 
Namaste - my favorite meaning of the word is: "My soul honors your soul. I honor the place in you where the entire universe resides. I honor the light, love, truth, beauty, and peace within you, because it is also within me. In sharing these things we are united, we are the same, we are one." My yoga teacher would recite this at the end of practice. It is a great way to honor your body, honor those around you, and close the practice in a grateful manner.
Om - the sound of the Divine. The mantric word chanted in meditation.
Open Your Heart - No, do not imagine open heart surgery when a yoga teacher says this. It means to be open. Be loving and accepting all things as they are, without judgment. Let the feelings flow through you.

Prana - controlling life force using breath.
Pranayama - the extension of breath
Vinyasa - steady flow of yoga poses connected to the breath. A great example of a vinyasa is the Sun Salutation.
Yoga - "The science of dealing with the search for one's soul. Achieving union with the supreme spirit through physical (asanas) and mental (meditaion) disciplines, as well as controlled breathing." (From Yopa)
Yoga Sutra - Many many many years ago, Patañjali wrote down what yoga is. It is "the texbook" of yoga. Patañjali is known as the father of yoga, as this is what he know as what yoga is. To clarify, he is not the founder of yoga. Yoga has been around way longer than he has, he just wrote them down.
Yogi - a person that practices yoga.
Yogini - a female that practices yoga.


Am I missing any crucial yoga words that you all have noticed? Please let me know, I would love to add them to the list (:






Sources: 
Yopa
Yoga Movement


Sankrit: Adho Mukha Svanasana (AH-doh MOO-kah shvah-NAHS-anna)

Downward dog is a basic pose many yogis know. It is used in all the flows I have experienced when going to classes. It is a great transitioning pose and resting pose. Downward dog helps calm and relax you. It works your arms, legs, shoulders, hamstrings, calves, arches, and hands. Try it out!

Come to hands and knees. Knees directly under your hips and your hands directly in front of your shoulders. Spread your fingers, feet hip distance and parallel to your mat. Breathe.
Exhale. Lift your knees off the floor, you will now be in a plank position. Inhale.
Exhale and bring your bottom up to the ceiling, creating a "v" with your body. Your heels are slightly lifted, head is down in a neutral position (no creases in your neck), imagine a string on your tailbone pulling straight back.
Stretch your heels toward the floor, careful not to strain too much (many people cannot touch the floor with their heels, it's okay!). Breathe.
Firm your thighs, bottom, and squeeze your shoulder bones together. Firm your hands into the floor.
 Stay here for three to four breaths (or a couple minutes). Rest in child's pose.
Play with it. Pedal your feet back and forth to stretch out your calves. Bring one leg up to the ceiling, switch. 


Three Legged Dog: a variation of Downward Dog

Adho Mukha Svanasana, or Downward Dog, is a pose that is used in the Sun Salutation. It is a great pose to use when you are tired or transitioning between poses. I like to use it as a break between difficult poses, breathing anywhere between one to three minutes.


Courtesy of: YogaJournal
Wearing: Unknown Top, Nike Pro shorts in black, Live Towards Love Crystal Yoga Bracelets,  and Manduka Mod Pro (Extra long, limited edition)

I've been wanting to get into for awhile not really sure how to pick it up? or I would start doing yoga, any advices? or I was just wondering if you have any suggestions about where to start with yoga? I'm completely new to it and really want to learn the proper techniques.
(These questions are copy and pasted from you all!) I have gotten a variety of this question, so here is my longgggg answer. I hope it helps you all!

First of all, congratulations for taking the first step to wanting to do yoga! It is one of the best decisions I have ever made in my life and I hope it helps you in all aspects in your life.

I am going to link you to my Yoga 101 blog series because I definitely think it has a lot of valuable information about yoga.

As far as where to start, find a place that is least distracting and give you space. I practice in the living room facing away from the clock (I really like checking the time during practice, so I have learned to turn away from it.) Also, finding a place close to the mirror is great to check on alignment. I like to have it next to me or behind me, not in front of me because I also find that distracting.

Also, do you want to listen to music? I typed in “yoga” into pandora and it has some cool nature sounds. Sometimes I like that. Sometimes I use my own yoga playlist (I will be posting more about music in the future, look out for it!)

Now, let’s do some yoga!

Take Classes 
I am a really HUGE advocate for taking classes. Many studios offer new student discounts or 5 day pass. I am currently on a 30 day unlimited pass for $30. I always tell people to go take yoga classes. Tell the teacher that it is your first time, they will often give you alternatives to difficult poses and will keep an eye on your alignment so you do not injure yourself. That is a big reason! Yoga makes you move and stretch in ways you never have so having a teacher help adjust your poses is good so you do not hurt yourself.

I personally like going to classes because they challenge me. When I am at home, I can easily cut my practice short. Going to class keeps me entertained and moving for an hour and a half. I also focus much more in class. There are so many people around you that are also practicing and that is so powerful and motivating! Also, going to classes will (most likely) have the equipment that you do not have at home. In the past 8 years of yoga, I only had a yoga mat. Only recently I was able to invest in a couple of blocks and a yoga strap. 

Use Your Resources
If you cannot afford doing that, check out youtube and the internet.
  • at the library, search for books about yoga. There are piles of books with poses and sequences and how to start!
For the mind body spirit, always end in savasana or corpse pose. Lay there for at least 5 minutes. and try to think of nothing. Clear your mind. OR breath in positive, breath out negative. I also like to put on guided meditations that I find on Youtube. It  a great way to relax and close your practice. (:

I really hope that you get into yoga as it will be so beneficial for your mind, body, and soul.

Thank you to everyone who reached out to me with this question. Comment below with your additions as well as future "Q&A with Karel" questions! 






Links are within the post. 
I am not affiliated with any of the companies mentioned in this post.

I can't believe it is July already! I decided that I wanted to share my yoga goals every month. This month is about focusing on me and working on bettering myself.

Asanas (poses) of the Month: Poses I will be working on for the month
  • Forearm Stand (Pincha Mayurasana) & Scorpion Pose - I started these two poses a few weeks ago and I want to keep practicing them. Ultimately, I want to get into the poses smoothly, as well as hold them for longer than a few breaths.
  • Splits (Hanumanasana) - This has been a pose I have been working on since I started gymnastics in third grade (ha!). I will stick to my stretching plan to get this. I may or may not get it this month but I feel like I am so close on my left side!
  • Boat Pose (Paripurna Navasana) - The picture below is not boat pose. I have can't-keep-my-legs-straight syndrome. I need to work on my core strength and start getting those legs straight!

Reading
Mudras: Yoga in Your Hands by Gertrud Hirschi - This is part of my reading list for Yoga Teacher Training (YTT) and I am liking it so far. Hirschi talks about mudras and how we can use it in our daily life.
Light on Yoga by B.K.S. Iyengar - This is also part of my yoga reading for YTT. I honestly do not know much about this book but I have heard that is a must read for all yogis out there.
The Spiritual Girl's Guide to Dating: Your Enlightened Path to Love, Sex, and Soulmates by Amy Mercree - Okay, don't let the title scare you. This book has helped me so much recently in moving on past relationships (all kinds, not just romantic). I am only part way into it and I love it already. It is really helping me better myself and it is the perfect book to have come into my life. (:

Mantras

"Let Karel be Karel". This just means to let me be me without any judgments or thinking of others. Often times, we make decisions or take actions based on what others will think. This month is all about bettering myself and finding who I am (finding my passions, being me). I will not be afraid to show who I truly am. I will not feel obligated to do things I don't want to. I will do me, staying intuitive, and being myself. You can use this mantra as well (of course, changing my name into yours)!







Courtesy of Amazon (for book images)
Book links are Amazon Affiliate links 

What are your yoga goals for this month? Comment below, I would love to read your goals!