If you love eating ... AND you love yoga, read this!

In our recent survey, “I love how it makes me feel afterward!” was one of the most overwhelming responses when we asked regular students what they love about their practice.

Does Hot Yoga make YOU feel like doing this?

A surprising majority of respondents also said that they would like help and insights into finding ways to take yoga from their practice, their studio and their space into every area of their lives – expanding that “feeling great” sensation to permeate every minute!

Routines and rituals

One of the keys is to be able to notice pre-conditioned or “unconscious” patterns of behavior and begin to zero in on the changes you need to make using your “yoga energy”.

But beware – our old routines and rituals can be tough adversaries!

How about you? Do you ever find yourself reverting back to old behaviors in times of stress because they are your old conditioned responses?

Maybe it’s simply in the way you react instead of respond to your own child, parent or friend? It just goes to show you that despite all our efforts, we are human!

Changing old eating and food preparation routines

I guess it wouldn’t surprise you to know that many people are using hot yoga to help them lose weight, change shape and above all be physically fit!

It’s true, Hot Yoga can easily change your shape – and eating well helps accelerate the process!

But as you know once you start your yoga even though those goals are there they get packaged differently – people FEEL so much better in their own skin that a special alchemy is created that makes some changes happen all by themselves.

You might have found, like me, that magically some changes to your eating habits have happened, you make better choices and wonder how they snuck up on you like that.

Still those choices are often INSIDE your regular eating reality. What do I mean by that? Well it means that your ability to be creative and different is usually still limited by your own experience.

If you’re a meat and 3 vegie kind of family then you aren’t likely to shift gears all of a sudden into a vegan-juicing-raw foodie kinda thing at the flick of a switch.

For example, you may change the type or frequency of the meat and eat more stir fries or more steamed vegetables.

Are you preparing the same style of food you’ve always prepared?

In all likelihood, your changes are mostly going to be within your own paradigm or contain a bunch of the familiar so that your changes become sustainable.

How I changed my own food habits

Late last year I found some great resources that have inspired me to make changes to my nutrition and the way I feed my family.

Yes, Robert does cook and extremely well, but because I am the more, shall we say, particular (!) about what we eat, I influence the family habits more. And both being accomplished cooks, boy oh boy do we love to eat well.

It’s nothing for us to whip up a nutritious meal with Asian, Indian, Mexican or European influence.

But here’s the thing: Robert and I and our adorable girlie were stuck in our old eating habits. They weren’t bad by any means.

We do happen to be vegetarian (and don’t worry, I won’t be trying to change you if you’re not) and we don’t eat a lot of dairy, but we did for the longest while there eat a great deal of cooked foods.

The first one INSTANTLY rewired my mindset

It was because of 2 truly great DVD products that I recently became really inspired to make some sustainable changes that I feel so happy and strongly about that I have now made these products available on the Hot Yoga Doctor website.

The first one had me INSTANTLY rewiring my mind about health and nutrition.

It goes way beyond ‘you are what you eat’ and looks at eating naturally, what proportion of raw or cooked food you should actually consume.

Do you know what proportion of raw:cooked is best?

It examines in great detail issues such as whether you should take supplements and whether the food we eat is enough to create vibrant bodies and minds to go along with our (aspiring) yoga bodies!

If you haven’t seen it then please go check out our cart for a special deal at the Hot Yoga Doctor Store or even the Food Matters Website.

And then I was INSPIRED by being shown “the how”

Anyway that’s only half the story. These OTHER videos were the tipping point for me. Don’t get me wrong, I really believed I was already doing a great job; a vegetarian diet with tons of vegetables, organic food and so on and so forth.

While Food Matters really had me think about what I was eating, these other DVDs actually showed me what to DO.

Raw nuts being activated – very quick, VERY healthy and easy!

I like to say that it helped me expand my yoga practice to include my eating practices. And that’s exactly how Susan teaches it in her DVD program.

It is my opinion that if you’re going to get all conscious about your body and mind in your yoga practice then it seems natural to want to extend the effects through every part of your life.

Eating well is such an incredible way to nourish your body and mind. Now you may be thinking: “Well Gabrielle, you’re already a good cook and know what to do in the kitchen”.

Yes, that’s true, I can negotiate my way around a kitchen very well. But what really struck me with these DVDs is how easy everything seemed, and how I was thoroughly INSPIRED to make instant changes.

What style of cook are you?

You may be like me, a cook that needs some extra inspiration to find better ways to do what you already do well, OR you could be someone who can only cook when you have EVERYTHING that’s written in the recipe on hand and ready to drop into your bowl.

I think that these DVDs will help you regardless of your style of cooking: Both Ad Hoc AND Organized.

So, I thought I’d put a list together of the stuff that impressed me because I am SURE it will impress you too:

I loved the way the DVDs showed me loads of things including:

• What to have in my kitchen at the least (in terms of things to garnish, oils to have in the cupboard and other essential ingredients)
• What to cook without preaching a raw food only diet (I really believe that it’s important not to be pigeon holed into eating a certain type of food because geez, you want some flexibility. Hmmmm sounds like yoga again! Seriously though, I may be vegetarian but you may enjoy whatever you’ve chosen. So these DVDs help you adapt what you’re eating NOW)
• How to integrate these simple ideas into any cuisine (didn’t I just say that?)
• How to get minerals and enzymes into your diet daily
• How to nourish the body AND please the palate
• Precise recipes for a large number of dishes
• How to vary these recipes so that they change to suit what’s in your kitchen cupboard that day! (I like that!)
• Easy, simple ways to add extra nutrition and taste
• How to use ingredients that pack a wholesome punch and what amounts to try to include and when
• How to negotiate your way around your kitchen healthily with minimal effort (well of course there’ll be effort, but that’s where habits are born!)
• I like the emphasis on taste and functionality as a way to get your health needs met

You see, I can wax lyrical about food, because it’s another of my favorite subjects!

So if you would like to check out how to do this simply, easily and make some fast changes to your food preparation habits, I strongly recommend you check out Susan’s amazing DVDs (just click here)!

In the next few days I hope to have time to put together at least one video of a simple, family-friendly, fast and super-healthy recipe that you could use with the equipment you probably have in your kitchen right now.

It’s NOT on the DVDs, it’s my own recipe inspired by these DVDs and the books I’ve recently borrowed from the library.

Then after that I will share with you how to use what you have equipment-wise to start your move towards even better holistic health.

As a result of my new exploits I also want to show you my new toy (for the kitchen OK?) and I hope that together we can start to make this website a resource for health-inspired yoginis and yogis like you and me who want to be there to support each other…

Won’t you join me?

If you have a “changing food habits” story, or a favorite healthy recipe you’d like to share, please share it with us here! (just click the “comments button”)

Namaste,

Gabrielle

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A Ton Of Free Resources To Kickstart Your 2010!

So, carrying on from my last two articles (if you missed them, see the end of this article for links) here are some things you can put your ATTENTION on and set your INTENTION for over the next 30 days and make a great leap forward in your SKILLS…

Some low-hanging fruit for you to take action with ...

If you are a registered member at The Hot Yoga Doctor then I strongly recommend you review the videos on the website. They have great life-enhancing tools that don’t just relate to the yoga room. Of course, none of that will cost you a dime. If you are not yet registered, then what are you waiting for? It won’t cost you anything either!

See http://www.hotyogadoctor.com/index.php/site/topics/resources/free-yoga-videos/

Start here…

Head to the Resources Center and download my free guide: “Upgrade Your Hot Yoga Practice”. Learn the 7 potential “problem areas” in practicing Hot Yoga - and more importantly, how you can solve them. It will arm you with the information you need to either begin a new practice and choose a suitable studio; or review your existing practice for “areas of improvement”.

http://www.hotyogadoctor.com/index.php/site/poses/

Remove The Struggle!

Perhaps you’re wanting to take a great deal of struggle out of your practice and your life. Amazingly, simply mastering the breath can turn everything around for you. Click here to take a look at this video on Pranayama breathing and ujjayi breath. It’s not only easy to understand so you can immediately apply the techniques, but detailed, scientific and practical.

http://www.hotyogadoctor.com/index.php/site/comments/effective-breathing-in-hot-yoga/

Trimming, Slimming & Toning In 2010?

If 2010 is about building a stronger you (inside and out) slimming, trimming and toning then focusing some energy on your core strength will also have a multiplier effect on your yoga poses. Watching this video may be the missing secret for those of you wanting to blast some belly fat and build a solid strong back. A few minutes of this every class (either before or after) for a few weeks and you won’t recognize yourself. You will find your core strength will skyrocket and so will your stamina and focus. Hey, if you get a six-pack too, then that will be a bonus.

UPDATE: We’ve had a huge number of students report in the forum just how much difference this simple technique has made!

http://www.hotyogadoctor.com/index.php/site/comments/flatten-your-tummy-and-strengthen-your-back/

Like To Improve Your Concentration & Lower Your Stress?

Maybe you would like to improve concentration and lower your stress levels. Most people think of meditation as a calm, stationary cross-legged activity, where in actual fact practicing hot yoga can be one of the most effective satisfying personal meditations. Find out how to intensify your hot yoga meditation by downloading my meditation 101 guide.

http://www.hotyogadoctor.com/index.php/site/comments/meditation-101/

Feet, Ankles, Knees, Legs ...

Do you use your ankles effectively?

This can make a massive difference to your yoga practice - with some quite subtle changes - you’d be surprised!

You can even change the way you walk to reduce aching feet/knees/legs ... and combined with my favorite technique (see the next one on this page), you can all of a sudden find yourself feeling taller, more attractive ... and maybe have people start taking more notice of you - for all the right reasons!

Watch the video “Great Posture From The Ground Up” here:

Great Posture From The Ground Up

Need to learn more about the poses?

All the poses are here, in crisp color photos - with a link to the relevant discussion on the forum should you have any questions. We’re here to help!

Hot Yoga Poses Photo Gallery

Finally - The Technique That Changed My Yoga ... And More!

And finally the simple and fundamental technique that I believe transformed my own life and added reams of new depth to my yoga practice. Here it is outlined in a free video at:

http://www.hotyogadoctor.com/index.php/site/comments/a-transformational-technique-for-your-practice/

I firmly believe that this is a technique that should be taught to every single person on the planet. See why this is our most popular video. Oh and by the way it is a technique that makes everyone look instantly more attractive and naturally happy, so if that’s interesting to you….

Some Words Of Inspiration

Remember that there is no “perfect time” to make a resolution. New Year just seems to be the time that most people do it!

So here are some steps you can take NOW:

• You don’t need to rush but don’t procrastinate. Maybe spend up to a month putting your plan together. If it comes in less time then you can get on with it! Start somewhere…
• See what transpires when you make some notes on your ATTENTION over the next month. Set your attention on something (or things) you want to achieve.
• Constantly use your renewed and recommitted INTENTION to keep the mental and physical energy moving. Good change comes from your willpower and sticking to your intention. Try renewing your intention when you practice yoga – even if your desire is not directly yoga-related. You will be surprised and amazed by what results from setting a good intention for your practice time!
• Seek out and learn the SKILLS you need to make your life rock! You have the tools to design your life.

I want to thank you for a wonderful 2009.

We will be ‘two years old’ in about one month’s time. During the last year I launched my Hot Yoga MasterClass manual and DVDs, and I have been truly humbled by your wonderful feedback - the letters of breakthroughs and “ah-ha moments” continue to come in every day!

We are really enjoying the connections that we continue to create with you on the forum, in your emails and from others who have actually honored me by purchasing products. I humbly thank you all. I am so grateful that together we have created this very important and vibrant community.

Namaste

Gabrielle

PS. If you are really looking to deepen your skill level in your hot yoga practice then students who are using the Hot Yoga MasterClass products are reporting terrific results. Don’t take my word for it! Take a look for yourself - click here.

PPS. Missed the first two articles in this series? Here are the links:

1. Setting Your Intention With Yoga
2. My Secret Formula Revealed

 

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My Secret Formula Revealed!

Hi there!

In this article you’ll find a very helpful formula that we have used for years to shoot for excellence in everything we do!
 
(Didn’t see “Part I”? I’ve posted it at The Hot Yoga Doctor here ...)
 
  >> http://www.hotyogadoctor.com/index.php/site/comments/setting-your-2010-intention-with-yoga/
 
  OK, so here we go ...

A very useful formula to ‘resolve’ your wishes into real results

Attention + Intention + Skill

Attention (the first part of the equation) is not a ‘Secret’

Placing attention on what you want (or having a Resolution) is a great start. Tension exists between what or who you are now and what you don’t have or who you would like to become. ‘The Secret’ gave us a great tool but it was only a tool. It tells you to constantly put your attention on wishing to have something.

Without any other action on your part, your unconscious mind will create a perpetual state of WISHING to have something and not creating it for you. This attention is good for motivation but it can be a trap. This tension, or what psychologists call “cognitive dissonance” (the difference between your present and desired state) won’t make things magically appear, but it probably IS the first step!

You need INTENTION and SKILL too

Intention is the energy you use to keep renewing your commitment and your activity around your chosen outcome. But you also need to have the skill to take yourself to a higher level and make the shifts necessary.

For example, it is one thing to put your ATTENTION on being a great tennis player. You may even have the INTENTION to practice. Life can get in the way and as you know, attention can get diverted and our best efforts get sabotaged for any number of reasons.

You will probably improve with practice but your wish could be thwarted if you don’t have the right SKILLS required to take you a higher level. You need to learn, develop or seek the skills that you don’t have, so that you can get ‘there’.

So what’s YOUR intention for 2010?

• Do you have a goal for 2010?
• Is it written down?
• Do you see it every day in a prominent place?
• Is it a yoga goal?
• Or is your goal outside of the yoga room but your plan is to practice yoga to achieve it? (For example: Stress reduction; weight loss; overcoming injury or illness)
• Do you have a goal for which practicing your hot yoga is the skill that you need?
• Maybe your goal is to get your emotions under control.
• Maybe you want to get into physical shape, mental shape or become emotionally healthy.
• Maybe it is about creating the conditions around finding your ideal job or life partner.
• Millions of things!

There are practical actions that you can take to make 2010 a really wonderful time for you. You probably have some ideas already.

Robert and I routinely sit together and give each other the opportunity to talk and to be listened to without interruption.

• We review what was the worst and the best of our year.
• Then we talk about the future. In addition to our own personal goals that we display prominently (!) we have goals as a couple and partnership that are family, personal, wealth and health related goals. Things that we can incrementally achieve with committed and recommitted action.

In the next article I’m going to follow up with a list of the free resources available to registered members at Hot Yoga Doctor and show you how these can transform the start to your year by focusing your ATTENTION, your INTENTION and your SKILLS ... and it won’t cost you a dime!

Purchasers of The Hot Yoga MasterClass in January will receive a free Video Training ” Make This Your Best Year Yet” - to show you the steps to take to bring your desires into reality. Click here to check out this special offer.

Namaste

Gabrielle

 

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Setting Your 2010 Intention With Yoga

It’s that time again!

Maybe like you, I subscribe to quite a number of newsletters. One thing’s for sure, this time of year many of these emails will talk about New Year’s Resolutions.

Love them or hate them, call ‘em what you like there IS something very symbolic to turning over a new year or starting a new calendar. For many it is almost as if they start from scratch (AGAIN).

For this reason it is worth finding a way to harness the power of positive intention.

So rather than lamenting another moment going by where precious little happens, you can back up your intentions with real action that will have you enjoying your successes.

In this way you can transform your resolutions from simple WISHES to real outcomes that bring you more of what you want in your life.

Choose your moment

As I said, often these resolutions are made with the best of intentions. You do have to pick your moment and maybe even mark the process with something meaningful or even ceremonial.

You could for example, sit down in some kind of quiet or meditative spot by the sea or in a forest or maybe your favorite room or location. You could go for a cleansing walk, do something positive like write your thoughts down.

It really isn’t that surprising that if you set your intention during a night of celebration after a couple of drinks that disappointment will likely ensue. Do you really want to make another resolution only to have it fail and be disappointed? No one does.

So why do so many of these things fall by the wayside almost the moment they are uttered? What can you do to make your resolution worth focusing your attention on for more than the time it took to say it?

Resolutions are only as powerful as you make them. And they take some work!

Change is ... more of what works

I often tell people of a fabulous life philosophy that really works. The work of Humberto Maturana really resonates for me. Here it is summarized within a very simply statement:

Maturana’s key principle

If you keep on doing what works, then the stuff that doesn’t work will simply fall away. Do what works and those habits, actions and behaviors will stay and the elements that don’t work will be eradicated from the ‘system’.

You are not trying to change things that don’t work. Nature will take care of the change if you focus on conserving what works.

Incremental intention works and can start with your yoga practice

Have you ever ‘set your intention’ in class before you practice yoga?

These are mini-resolutions.

Hey, even getting to class is one of those.

And just like having a regular and frequent practice to get results, so too do you need to continue some kind of re-commitment to your cause when you resolve to make some changes in your life.

In other words, you can’t go to one single yoga class and expect that you have done your exercise for your entire life and that your class was sufficient to transform you into that calm centered person you always wanted to be!

Let’s illustrate this with a ridiculous scenario: Your intention to go to a yoga class is useless if you don’t actually go! I

told you that was silly but still commonsense. You can’t get to where you want to be without actually DOING something!

A new year’s resolution can be the same: we call that a ‘nominalization’ where the ‘resolution’ appears to exist outside of yourself.

It may be something you have conceived of and named but in and of itself it IS nothing, just a word.

Example? ‘Relationship’.

You cannot actually have a relationship you can only be ‘relating’ with someone or something else.

It’s what you are doing in any moment that makes your ‘relatING’ succeed or not. You give it the power.

Similarly there is no such thing as a yoga practice, only what you are practicING. And as you know that can change from class to class and day to day.

In the next couple of days I’ll share with you a formula we use to transform mere goals into real life outcomes – AND how to use your yoga practice to get there!

Namaste
 
 
Gabrielle

PS. Checkout a great way to make some breakthroughs in your hot yoga practice ... and your life ...
 
  >> http://www.hotyogamasterclass.com

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3 hip openers that I just love

As promised, here are 3 hip openers that I just love.

I’m just going to give instructions for one side only. Make sure you reverse the instructions for the other side.

These poses are extremely satisfying eased into after a class. Practice them for a minimum of 40 seconds on each side, right up to several minutes a side.

Feel the body surrender as your stretch receptors allow your body to move into the safety of the stretch. This is why you will want to stay for at least a good 40 seconds and more.

Afterwards get up and feel the freedom in your hips as you walk around.

Half pigeon

This can also be called one legged king pigeon pose.

• Many get to this pose from a down dog position. If you do then bring your right knee to the floor next to your right wrist so that the right foot lands near the left hand.
• Or, in other words line the knee to foot parallel to front of mat with the outside of your leg on the floor.
• Gently flex your foot.
• Now lower hips down onto the floor so that your left leg is extended back behind you.
• Support yourself on your hands.
• Try to lower your body down toward the floor. You may find yourself supported on your hands or forearms.
• If you’re really flexible you could even be completely supine in which case the pose is sometimes referred to as the ‘Sleeping Swan’. If you really can’t keep your lower leg square to the hips then it is fine to bend the leg so that the right foot is closer to the left hip!

Thread the needle pose

• Lie on your back with your feet flat on the floor at hip width, knees bent.
• Cross the right ankle over your left knee
• Thread the right arm through the space between the legs and bring the left around the outside to interlock the fingers just below the knee. If you can’t reach, grab behind the thigh instead.
• Draw your left knee toward your chest.
• Feel the stretch through your hip joint on your right side particularly.
• See what you can do to maintain symmetry, without twisting your spine. Keep your knee tracking back toward your shoulder. The tendency is for the left knee to move toward the centerline and minimize the stretch. Gently push the right knee away from you.
• Keep everything relaxed from your shoulders, core, head and neck.
• If you can engage your arms (if you are more flexible) make sure you are pulling with your biceps and not your shoulders, bend the arms.
• You can even feel the liberation in that area

Square pose – a real challenge for creating open hips!

Here’s a huge exercise that you may want to leave til you are well warmed up. It’s a variation on a cross-legged pose.

• Lay the outside of your right leg down on the floor so that your lower leg is parallel to your hips.
• Now bring the left leg over your right so that your left ankle rests directly on your right knee without extending your ankle past your knee.
• Allow whatever the opening in your hips allows to lower your left knee toward and over your right ankle.
• Support yourself with your hands on the floor. As you surrender to this pose your hands will move further away from you.
• Your left knee may very likely be flying high off the other leg. Don’t worry, you will notice that over time – even in a few minutes that your legs are closer together.
• If you really cannot get your left foot to your right knee then for the first few times maybe you can slide your ankle a little more toward your midline.
• The aim is to have both lower legs lying together touching. The more your hips open the more you can move your hands out in front of you to one day be lying stretched out over your legs with your forehead on the floor!

You know just for good measure it’s probably good to balance the above poses with a little concerted inner thigh stretch in bound angle pose or Badokonasana.

You do feel an inner thigh stretch to varying degrees in the above stretches.

But this is just a handy pose to practice anytime you are on the floor – even just watching TV. Sit with the soles of your feet together and let the knees open out toward the floor!

By the way you can ‘Google’ any of these poses to find photos or even videos of them.

OK that’s it! I hope you enjoy discovering your hips!

Namaste
Gabrielle

 

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The Hot Yoga Doctor Shock Report

Oh my goodness!

I’m writing this entry as I have to tell you, Gabrielle is so worried she’ll upset everyone with her “Shock Report” that she’s put hours and HOURS of work into (I know, I witnessed it!), that I took it upon myself to relieve her of this task.

Because really, it is 34 pages of EXCELLENT (and free) advice.

(Can’t wait to read on? Go ahead and download it here. ** STOP PRESS ** New upgraded version “How To (SAFELY!) Upgrade Your Hot Yoga Practice” now released - only available to registered members - it’s free to register - Click Here To Download)

And it probably is going to upset a few die-hard yogis a teency wincy bit as she doesn’t mince her words.

But knowing Gabrielle, you’ll probably realize that there is a ton of helpful learning and practical advice.

She’s taken her years of pent-up frustration about how classes *should* be taught; years of answering questions on our site, by email and more recently in the thriving forum ... and put her ideas AND solutions in writing.

Personally, I think you are going to love it - I know I did, even proof-reading it!

It probably speaks to many frustrations you and I might have experienced in our own practice, in our own studios around the world, whether as a student or even as an instructor.

Even now, there are fresh groups of hot yoga graduate instructors and newly inspired students who may be yet to experience what Gabrielle has written about.

But I sure know that if I had had these 34 pages of distilled gold when I started hot yoga in 2000, my own practice - no - my own LIFE- would have been significantly enhanced.

Well done Darling!

Who should read this report?

1. If you are new or relatively new to your hot yoga practice (under 6 months) and you are loving it! – but you are wanting ways to broaden your practice, deepen your understanding. You want hints and tips and the basics completely explained.
2. If you are a longtime practitioner of yoga or hot yoga and want to lift your practice out of the routine.  How do you keep your practice fresh and new so that it continues to evolve, surprise and delight you?
3. You are a teacher who is looking to find a new edge to teach to; to find new motivation and inspiration.
4. You are a new teacher who wants to rise above ‘the dialog’ and bring to it something that will ALWAYS inspire and motivate your students and yourself.

Download the report right here (STOP PRESS: New upgraded version “How To (SAFELY!) Upgrade Your Hot Yoga Practice” now released - only available to registered members - it’s free to register - Click Here To Download)

Namaste

Robert

 

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Your favorite yoga recipe resource list

Recently on the forum (July 2008) we had a request from kdawg to help with some suggestions for meals. Seems kdawg was a little bored with limited food repertoire. I got the feeling that what was wanted was some quick and easy stuff. So here is a blog for anyone and everyone to post their ideas of what is easy, delicious and a favorite meal, supplement or drink, for before and after yoga.

Google it baby!

If you enjoy cooking (and I absolutely love it!) then there are so many places to go online (as you would probably guess) to find recipes. I do use them for inspiration sometimes but one has to be a bit motivated to do that. It helps to have a basic idea or know what food you want to base your meal on. All have search facilities to pop in a selected ingredient.

Online recipe websites abound

I use www.epicurious.com. Discovered a new one the other day: www.veggiemealplans.com . It is difficult to recommend the best ones because there are just so many. You will find some that resonate with you.

There is nothing like a cookbook!

Nothing beats a book though. I love to flick through my cookbooks from time to time. It is great to open it up on the counter and work directly from it. Aah it takes me back to the good ol’ days.

I once bought a book called the 30 minute Vegetarian. And YES, all the recipes take only 30 mins to prepare. This is great because most of us mortals like to have a recipe to follow. There are not many of us who can look in the cupboard and whip up something new and interesting in 30 mins. I just found a score of stuff on Amazon. And although I can’t find the exact same book I have, I am sure that you will find something that appeals to you – that’s what the reviews are for!

It is a real skill to be able to look at your supplies and quickly rustle up something delicious, that provides variety and still delivers your nutritional requirements and satisfies your cravings. I do believe that the yoga will help you gain some clarity on what your body is requesting! And you too will get good at this.

Raw foods are fantastic

One of the books that changed my life was actually called Raw Energy by Lesley and Susannah Kenton (an English mother and daughter duo). I am actually not a raw foodist. Jared has given a great reference on that in the Regaining your figure posts.

Here is one of the gems I took away from that book: When you make a salad cut up all your pieces of vegetables and fruit and whatever, very small. Robert and I call them Super Salads! We LOVE them. We don’t make any of them identical. And go with the whim of the chef for the day (or make it together).

Salad suggestions

We will add a changeable selection of the following:

• Rocket and maybe other lettuce leaves
• Sprouts (nature’s powerhouses absolutely jam packed with enzymes)
• Herbs
• Fetta
• Dried or fresh fig
• Dried apricot
• Love it with fresh mango
• Basil
• Apple
• Avocado
• Selection of seeds and nuts; sesame seeds, pumpkin seeds (pepitas), sunflower seeds, maybe pine nuts or crushed toasted almonds
• Tofu
• Tempeh
• Carrot (grated – and we love the circular grater so we get lovely long decorative strands)
• Zucchini (grated or chopped)
• Raw broccoli
• Raw cauliflower
• ANYTHING that you want to put in
• Try popping in some vermicelli noodles
• Organic tinned beans or lentils (real easy)
• Some cooked rice, white, brown, wild.

The beauty of these salads is that you cut things small and you really TASTE them. And you find you can use vegetables raw that you would normally cook (say for example, cauliflower).

The flavors can be so explosive that you won’t even need to put a dressing.

Although if I do make a dressing it could be with:

• Avocado (mashed and some olive oil and maybe Bragg aminos)
• Balsamic vinegar
• Mashed mango (yum)
• Use your imagination and go wild.

Add your own suggestions

Hey, if you have some ideas for kdawg, some online resources to recommend, or just want to share your favorite meal that supports your yoga lifestyle then go ahead, and inspire us all . I know you want to

Namaste
Gabrielle

Comments so far: 3 • Free Hot Yoga Pose Tips • Permalink

 

Meditation 101

I am so, so happy to be following up on the huge response you have given me from the survey a few weeks ago.
I had intended to write a series of emails to you but on reflection decided to put it all together into one download. So see below to claim your FREE 17 page booklet entitled Meditation 101.
And when you do, please, Please, PLEASE come back and leave your comments.
I get a buzz from learning from you and your comments inspire me and others to expand our yoga-consciousness.
I am so loving being part of this community and continue to feel joy with it on a daily basis.

Namaste

Gabrielle

Registered members please head over to:

http://www.hotyogadoctor.com/index.php/site/poses/

Where you will find the links to download your FREE Meditation-101 Guide! (As well as a ton of other helpful resources)

The Meditation-101” pdf is only available to download for registered members (its free to register!).

You can register quickly and easily by clicking here.

Comments so far: 15 • Free Hot Yoga Pose Tips • Permalink

 

Yoga Stretching Exercises - 15 Minutes A Day!

Hello fellow Yoginis & Yogis!

I believe practicing yoga asana (or poses) is an excellent metaphor for our emotional, mental and physical state. Stretching is definitely a way to find more space, ease and receptiveness in this world and not be curled up tight into a ball of stress almost cocooning ourselves away from experience.

I have a new friend called Lucas who is also a yoga teacher. We were talking and I was telling him I want to put together another ebook for my readers. The last one was really very popular and we had such great feedback. I asked Lucas if he would contribute an article.

Well, he sent me an article. In actual fact that is wrong. He sent me an ebook! I really love it.

>> No longer publicly available. Registered members (it’s free!) can download a copy from our Resources Center here: Complete At Home Stretching Guide15-Mins A Day!

(Not yet registered? Get in quick while it’s still free! Click here, enter your details and access a ton of free resources within minutes!)

It is a complete at-home stretching guide with interesting facts backing it up, linking diet to flexibility. It is really nicely written and although you may not agree with *all* the dietary advice it is definitely worth working your way right through it.

I did and I started on them immediately after I finished the last page (I really did!). There are some beautifully effective exercises in there that will really advance your yoga practice.

It’s so nice of Lucas to let me offer this valuable guide to you free. So many people read and ask questions on the forum about how to stretch certain areas of their tight bodies, hips, lower backs, shoulders. This is a great way to get you started on a simple effective stretch program. Lucas recommends 5 days a week 15 minutes a time. But you can do whatever you want: before a Hot Yoga class, after a Bikram class, when you get up in the morning; you decide.

Here is the link to Lucas’ ebook in the Resource Center again. I am sure you will enjoy it and hope you will as much as I did. Please come back and leave your comments on it too. I would love to hear your feedback.

>> Complete At Home Stretching Guide15-Mins A Day!

Oh, now that you’re here, you might notice the entire “hotyogadoctor” website has been upgraded - looks sooo different now. Love your feedback on that too ...

Namaste

Gabrielle

PS. As a result of corresponding, Lucas & I are now working on something special for you ... more soon (in a week or so - stay tuned!)

PPS. Holy Asana! Lucas has just told me he normally sells this book for $19.95. I had no idea ... so the upshot of that is that I’ll have to take the link down in 10 days time - you’ll still be able to get it by emailing me privately if you are here and the link is no longer active. Wow, thanks again Lucas!

Comments so far: 17 • Free Hot Yoga Pose Tips • Permalink

 

Hot Yoga Pose Timings

We've had so many requests for this yoga pose timing sheet that I finally got around to publishing a more thorough guide - I didn't want to just offer a half-hearted solution.

Those of you practicing the Bikram method will recognize these timings and be able to use them at your home practice or as a guide when traveling ...

Sanskrit	English	First set	Second set
1. Pranayama	Breath Of Life	6 second inhale 6 second exhale 10 breath cycles	10 breath cycles
2. Arda Chandrasana	Half Moon Backbend	45-60 sec 10-20 sec	25-35 sec 10-20 sec
3. Padahastasana	Hands to Feet	30 sec	20 sec
4. Utktasana	Awkward	10 sec per part	10 sec per part
5. Garurasana	Eagle	10-20 sec	10-20 sec
	Water break
6. Dandayamana Janushirasana	Standing Head To Knee	60 sec	30 sec
7. Dandayamana Dhanurasana	Standing Bow	60 sec	30 sec
8. Tuladandasana	Balancing Stick	10 sec	10 sec
9. Dandayamana Bibhaktapada Paschimottanasana	Standing Separate Leg Intense Stretching	30-40 sec	30-40 sec
10. Trikanasana	Triangle	20 sec	20 sec
11. Dandayamana Bibhaktapada Janushirasana	Standing Separate Leg Head To Knee	20-30 sec	20-30 sec
12. Tadasana	Tree	30 sec
13. Padangustasana	Toe Stand		30 sec
14. Savasana (2 min)	Dead Body/Corpse	120 sec
15. Pavanamuktasana	Wind Removing Pose	20 secs all parts	10-20 secs each part
16. Sit-up	Sit-up (! - no Sanskrit)
17. Bhujangasana	Cobra	10 sec	10 sec
18. Salabhasana	Half Locust	10 sec	10 sec
19. Poornasalabhasana	Full Locust	10 sec	10 sec
20. Dhanurasana	Bow (or Floor Bow)	20 sec	20 sec
21. Supta Vajrasana	Fixed Firm	40 sec	40 sec
22. Ardha Kurmasana	Half Tortoise	20 sec	20 sec
23. Ustrasana	Camel	30-45 sec	20-30 sec
24. Sasangasana	Rabbit	20-25 sec	20-25 sec
25. Janushirasana	Head To Knee	20-40 sec	20-30 sec
26. Paschimottanasana	Intense Stretching	20-40 sec	20-40 sec
27. Arda Matsyendrasana	Half Spine Twist	20-40 sec
28. Kapalbhati	Breath Of Fire	60 counts (usually around 2 exhales per second)	60 counts a little faster (usually around 3 exhales per second

This Hot Yoga Series Timing Sheet is available as a downloadable pdf for registered members only (its free to register!).

You can register quickly and easily by clicking here.

Comments so far: 5 • Free Hot Yoga Pose Tips • Permalink

 

Opening Up Your Hamstrings With Hot Yoga

Note to all: This is in response to a very good question from one of our members, Johnny. I thought the answer could be helpful to all, so I have included photos and published this as a new article. Hope you enjoy it!

Thank you Johnny for your message. I am so happy that my work has been a positive influence.

Your swimming progress because of your growing breath is evident and can only get better. Swimming and Hot Yoga are great partners both able to balance strength and flexibility. I find they help me with my stamina.

Regarding your inability to get a straight back in a forward bend. This could be related to your ‘hamstring’ problem. I would definitely need more information.

Perhaps you could tell me whether you know if you have tight latissimus dorsi (your lats) or whether you have a tendency towards rounded shoulders or anything else that could help me understand. When you bring your arms over your head and clamp them in do your shoulders rise up or can you lengthen your neck and lock out your arms? Does your neck feel tight or chin drop?

Answers such as these or sending me photos (to my email if you prefer) could help me!

Now to your hamstrings. Some of your issue could be related to the above. I will go on what I have right now.

There are specific techniques to loosen the hamstrings within the series. It is knowing specifically how to use these concepts that can escape us. I will try to help you determine whether your poses can be approached in maybe a better way. And give you some ideas to stretch your muscles using the heat (after a yoga class) or at home.

Reciprocal inhibition is one way our muscles work: one muscle works hard and the opposing one relaxes. There are a several poses in the series where you have the choice of having bent or straight legs.

The standing poses of this type are:

• Hands To Feet Pose, (Padahastasana)
• Standing Intense Stretching Pose (Dandayamana Bibhaktapada Paschimottanasana).

When you use your arms properly in these poses a reflex called the clasped knife reflex is activated and when you pull hard, with your biceps, so that your elbows point backward (and never out to the sides) then your hamstrings reflexively relax - even when your legs are bent.

With Hands2Feet you already know to keep your body on your legs. If you have even a little space then you start to use your arms in a different way. Your shoulders erroneously get engaged and the result is LESS STRETCH through the back of the body.

Same goes with Separate Leg Intense Stretch pose. You must engage your biceps to pull. When you do, the shoulders move away from the head, decompressing the neck, recruiting more power, and at the same time resolving tension.

Now that sounds pretty simple but you need to make sure of a couple of other details. The instructions in most studios are to step out 4 foot. But did you know you can have your feet too far apart for your body?

This is stepping out too wide

This is a friend of mine who practices yoga in another city. She wasn’t getting anywhere with this pose so I asked her to do it for me the way she has been taught. This is REALLY how this happened, honest!

When you step out too far your grip is compromised. When my husband started Hot Yoga years ago, he was stepping out too far and causing spasms in his abductor muscles. So you can acknowledge that the command to ‘step out further if your forehead doesn’t touch the floor’ doesn’t apply to everyone. Anyway, I digress.

What my friend was doing was following directions. Her step out was as commanded but then she could only reach the sides of her feet only able to slip her fingers in under her arches at a 90 degree angle.

This is the least effective foot grip. Ideally you want to be grabbing your feet from behind your heels. If you can’t manage that then from the sides of your heels, and if that is difficult as far to the back as possible and preferably behind the arch.

Try bending your legs quite a bit more than usual to get the grip. Then bend your elbow near your shins and pull with your biceps, trying to angle your elbows close to your legs. With your legs bent and the pull as described you begin to feel a lengthening stretch not only in your legs but also in your back. See below.

As soon as my friend took a slightly less wide step, she could grab her feet more from the back where they should be. Her legs were a bit more bent but immediately she could feel the stretch really WORKING through the back of her body.

See the more effective stretch (above)?

Photo above shows stepping out too wide

OK now look at the shoulder and hand positions in the photo below with the shorter step out - notice the difference?

This is the right way to do it!

The other issue is working out whether to keep your legs straight or bent. Mostly students straighten their legs before they are ready. In reality, most students should have their legs bent. Do you remember the stretch you get in Hands2Feet? That is for most students a bent leg pose. But you still manage to get your delicious stretch through the legs. This other Stretch pose uses the same concepts.

I suspect that your back will probably be rounded somewhat when you are pulling through this one because of your initial comments. When you have come down, arms out, bend your legs and slide your hands down the back of your calf muscles to reach around behind the heels.

With every fiber of your being, work on straightening your back. With your pull, work your chest through your shoulders. Try to feel an arch in your spine rather than a rounded element.

ONLY when your back is straight can you even contemplate straightening your legs. Most students should practice this pose with bent legs.

Johnny, there are other poses which require you to pull on your feet where you need to sacrifice the desire for straight legs and bend up the legs to pull with your biceps muscles. These include Pashimottanasana (near the end) and you can even use this principle in your sit-ups.

If you want to get some extra stretches then a great time is after class when the body is already very warm and more receptive to stretches. Make them long and slow. When I mean long I mean hold them for minutes at a time. Your body will open slowly. But more specifically your body recognises the safety in the stretch when the stretch is about 20 seconds long. On occasion I have taken 10 minute stretches in one position. Great! Perhaps before you embark on different styles of yoga, let’s ascertain whether your technique is serving in the best way possible.

I want to leave it here because if you would kindly give me that information I requested then I can see if there is anything more that I can add.

NOTE: Comments are closed due to spam - you can read existing comments here!:

http://www.hotyogadoctor.com/index.php/site/comments/opening-up-your-hamstrings-with-hot-yoga/

 

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