Why Practice Yoga?

I often get asked what it is that I love about yoga. The best way I can describe it is that yoga nourishes the body, heart, and mind. Every moment that we practice mindfulness and yoga, we bring a deeper sense of compassion to ourselves and the world.

Yoga nourishes the mind, body & soul. Yoga is for everyone, regardless of age, race, gender, body type, or fitness level. This practice meets you where you are, as you are, without any expectations. Yoga is an ongoing journey and a discovery of oneself. The mental, emotional, and physical benefits of yoga are worth exploring.

Yoga is a deeply personal practice. It is all about honoring where you are in this moment. It is a practice without judgment of any kind. It doesn’t matter what someone else is able to do, nor does it matter what you were able to do ten years ago. Yoga brings you to the present moment—a beautiful opportunity to pay full attention to everything you are experiencing in that moment.

Yoga is a very accessible practice. A common misconception is that one must be flexible and thin in order to practice yoga. Many miss out on this beneficial practice because of such preconceived ideas. There are many different styles of yoga, such as Vinyasa, Hatha Yoga, Gentle Yoga, Yin Yoga, and Restorative Yoga, to name a few. It is possible for anyone to try it with the guidance of a certified yoga instructor. Private yoga classes can be modified to fit a person’s specific goals, abilities, and needs.

Even a short, daily practice will make a positive difference in your life. You can add whatever amount of time that your schedule allows. You can start your day with 10 minutes of yoga, or 30 minutes on your lunch break, or even 20 minutes in the evening before going to sleep. This is exactly how I started (see Marcela’s Story). Research shows that a daily practice, even if it is only for 10-15 minutes, is much more beneficial than a long yoga practice just one day a week. Consistency is the key.

The benefits of yoga extend far beyond improving flexibility. Yoga is a mind-body practice that offers a wide-range of health benefits. It builds awareness, mindfulness, and presence which are important in providing balance and harmony in the body and mind. The practice of yoga begins with the breath. In fact, mindful breathing is one of the most important aspects of yoga. I’ve seen transformation happen in people’s lives simply by incorporating mindfulness into their daily practice. I started this practice in my 40’s, and I’ve had clients that started in their mid 60’s. So, it is never too late to start.

Everyone is on their own journey. Start where you are. What is truly important is to value the process. Commit to a consistent, regular yoga practice to cultivate balance and happiness in your life. With practice and perseverance, yoga poses that once seemed impossible will be within your reach. This will be true in other areas of your life as well. Mastering a pose is not the end goal—each lesson learned along the way is the real gift. Trust the process.

Benefits of Yoga:

• Increases flexibility

• Strengthens muscles

• Improves endurance

• Improves balance and posture

• Reduces stress and tension

• Improves circulation

• Increases joint range of motion

• Lowers blood pressure

• Increases respiratory efficiency

• Enhances mental focus and concentration

• Improves confidence

• Improves quality of sleep

• Provides a sense of calm, peace, and balance

• Improves overall health

Guidelines for Yoga: 

• Listen to your body

• Allow the quality of your breath to be your guide

• Modify the poses for your body and how you feel in the moment

• Let go of judgment and expectations

• Avoid comparing yourself with others

• Be patient; don't expect immediate results

• Focus on the present moment, one breath at a time

• Include gratitude in your practice

I have learned so much on this journey of self-discovery through yoga, and I hope you will too! I have discovered that there is a beautiful balance between:
✨ effort and surrender
✨ strength and softness
✨ growth and acceptance
✨ holding on and letting go 

Yoga can be a life-changing practice if you are open to receiving the lessons. Enjoy the journey!

Namaste,
Marcela

Being Healthy is a Way of Living

Being healthy isn’t a goal, it’s a way of living. There is an ancient proverb that says that everyone is a house with four rooms: a physical, a mental, an emotional, and a spiritual. Most of us tend to stay in one room most of the time. But, unless we go into every room every day, we are not nourishing all aspects of ourselves. It’s important to implement daily habits that keep us feeling balanced, inspired, and healthy.

Below are some healthy lifestyle ideas to implement in each of the four areas…

Physical Health:

• Choose physical activities that are enjoyable, such as going for daily walks with a friend or neighbor.

• Make healthy choices about what to eat (refer to this guide: Healthy Shopping List).

• Try to sleep for at least 7–8 hours every night.

• Stay well-hydrated throughout the day and take supplements, as needed.

• Find a style of yoga that is well-suited for you and practice a minimum of 15–20 minutes every day.

Mental Health:

• Establish and maintain fulfilling relationships.

• Meditate for at least 5 -10 minutes every day.

• Unplug from technology for several hours each day.

• Reduce clutter at home and work.

• Challenge yourself and try something new that you’ve always wanted to learn.

Emotional Health:

• Start a gratitude journal.

• Practice mindfulness throughout the day.

• Find a volunteer opportunity that is rewarding.

• Discover new places and spend time outdoors to connect with nature.

• Choose to be around people that lift you up and inspire you.

Spiritual Health:

• Set positive intentions at the beginning of each day.

• Read books or listen to podcasts that inspire you.

• Practice random acts of kindness.

• Join a group or organization that aligns with your own values.

• Discover your purpose in life and devote time to make it a reality.

In summary, living a healthy lifestyle involves nourishing the body, mind, heart, and soul every day. However, changes don’t just happen overnight. If you need guidance, I highly recommend working with a certified Health Coach. Another good option is to ask a friend to join you in implementing healthy lifestyle changes so you can encourage each other along the way!

Yours in Good Health,

Marcela

8 Ways to Practice Mindfulness

"Mindfulness practice means that we commit fully in each moment to be present; inviting ourselves to interface with this moment in full awareness, with the intention to embody as best we can an orientation of calmness, mindfulness, and equanimity right here and right now.”
― Jon Kabat-Zinn

Mindfulness is best described as awareness that arises by paying attention to what is occurring in the present moment in a nonjudgmental way. By becoming more aware of our thoughts, feelings, surroundings, and activities throughout the day, it allows us to cultivate a sense of peace and balance that extends into our entire life.

To be mindful is to be fully present and rooted in the moment, not thinking about the past or the future. However, we often live our lives on autopilot. As shared by Jacqueline Carter at the Mindful Life Conference, studies found that people spend nearly half their time (46.7%) thinking about something other than what they are actually doing.

Having the ability to slow down, pause, and be fully aware in the present moment, takes practice. You can start bringing more mindfulness to your life by simply paying a little more attention to your daily activities. Every moment is an opportunity to practice. Below are some tips that I hope you will find helpful.

8 WAYS TO PRACTICE MINDFULNESS:

1. When you first wake up in the morning: Bring your attention to your breath, noticing each inhale and exhale. Observe your breath for a few minutes before getting out of bed.

2. Throughout the day: Bring mindfulness to each activity you do, even small everyday tasks, such as brushing your hair. Doing routine tasks with intention is a good way to practice mindfulness. Next time you prepare breakfast or wash the dishes, notice each step with awareness. We can turn daily tasks into mindful moments.

3. During meals: Bring awareness to seeing your food, smelling your food, and tasting your food. Eat slowly and savor your food. Notice how nourishing the food is for your body. Practicing mindfulness during meals will also encourage you to make healthier food choices.

4. Pause, notice, observe: Take moments throughout the day to pause and notice what is arising in the environment around you. Look around and bring your attention to things that you don't normally notice. What do you see, feel, smell, and hear? Simply pause, notice, and observe.

5. Bring awareness to listening and talking: One of the greatest gifts you can give someone is your full attention. Listen with an open mind, and pause before you speak. As Frank Ostaseski emphasized in the Mindful Life Conference, "The practice of mindfulness includes the cultivation of a compassionate heart." Give others your undivided attention and practice mindful listening.

6. Take time to notice sensations in your body: Throughout the day, be aware of tension stored anywhere in your body, such as in your neck, shoulders, or back. Take a moment to do some gentle stretches, or take a break from your day to go on a mindfulness walk. Feel the sensation of your feet touching the ground as you walk. Connect with nature. Do you feel the sun on your face? Is the wind blowing? Do you hear the birds?

7. Notice your thoughts: Before you go to sleep at night, notice your thoughts without judgment. Recognize that thoughts are only thoughts, and simply let them pass by like clouds in the sky. Shift your attention to your breathing. Take 8-10 slow, mindful breaths and then sit quietly for several minutes. This is a great way to promote relaxation.

8. Try guided mindfulness sessions: Try using an App with guided mindfulness meditation sessions to unwind at night. A great option is to use the BrainTap Meditation Headset. This headset delivers gentle pulses of light through special earphones and a visor. This new technology, plus a 20-minute guided mindfulness session, has the ability to induce your body's natural relaxation response—a perfect way to end the day!

BENEFITS OF MINDFULNESS:

• Improves concentration

• Enhances self-awareness

• Increases calmness and peacefulness

• Reduces stress and anxiety

• Increases resilience

• Improves health and well-being

Marcela’s Yoga Boutique offers a variety of gifts and services to nourish the mind, body, and soul. My goal is to inspire people to live healthy, well-balanced lives.

Wishing everyone a happy, mindful, and fun summer!

Namaste,
Marcela