Live-Streaming Classes

Can’t make it to the studio? It’s ok! Join us from anywhere.

Our livestream classes are nothing like watching pre-recorded YouTube videos. We gather together (virtually) in real-time with real people. It is essential to keep your body, mind and spirit healthy and strong during this big wave we’re all riding together! Joining our livestream classes keeps you feeling connected to your community and allows us to continue supporting you.

Here are the instructions for how to join us for our live-streamed classes:

1. Claim or create your student account with us HERE.

2. You MUST REGISTER for these classes at least 1 hour before class begins.

3. Once logged in (Step 1 above) - bookmark or save us to your phone home screen, laptop or tablet for easy access.

4. You will either donate for the class, have credits on file or be an unlimited member to access these classes.

5. Get your Livestream pass for unlimited access to our live streaming classes: LIVESTREAM Pass available here.

6. Return to our schedule at least 10 minutes prior to class start time, click VIEW BROADCAST to join the class. (note: you MUST be logged in and registered to see the broadcast link). 

7. If you are having trouble or need any help getting this all set up, please text our business line for assistance. We’re here to help! 605-939-0765

8. BONUS! On-demand library access: Your Livestream Pass also includes access to our vast library of recorded classes. Practice at your own pace, on your own schedule anytime. Choose the class you most need in the moment.

Virtual hugs and love to all of you …

Staying Grounded: Yoga Practices for the Holiday Season

As the holiday season approaches, the excitement and joy of this time of year can often come with a sense of overwhelm. With long to-do lists, social obligations, and preparations filling our schedules, it’s easy to lose sight of our own well-being. At Sol Yoga Collective in Rapid City, we believe that staying grounded through yoga can help you navigate the busyness of the season with greater ease, balance, and presence.

Yoga offers a space to slow down and reconnect with yourself when life begins to feel chaotic. The simple act of stepping onto your mat is a powerful reminder to pause, breathe, and let go of stress. During the holidays, this mindful approach becomes even more essential, as it allows us to center ourselves in the present moment rather than being swept away by external pressures. Practices like slow, grounding flows and restorative postures can calm the nervous system, ease physical tension, and help you approach your days with more clarity and intention.

One of the most important gifts we can give ourselves during this season is self-care. Yoga offers both physical and mental tools to nurture our well-being. Deep, intentional breathwork or pranayama —often practiced in yoga—encourages us to soften into the moment, reducing feelings of anxiety. Incorporating yoga practices that focus on the root chakra, such as seated poses or gentle forward folds, can create a sense of stability and foundation, especially when life feels hurried. Whether it’s through a full class or a short home practice, dedicating even a few minutes to yourself each day can provide lasting calm.

At Sol, we invite you to explore the ways yoga can support you throughout the holiday season. Our studio offers a welcoming space to slow down and recharge, whether you’re seeking a peaceful escape or a moment of mindfulness amid the holiday bustle. By making time and prioritizing your own well-being, you not only bring balance to your life but also show up more fully for your loved ones.

This holiday season, remember that grounding yourself through yoga is an act of self-love. Join us (in studio or livestream) to reconnect with your breath, your body, and your sense of peace. In a season of giving, allow yourself the gift of stillness and presence—it’s a gift that will carry you through the season and beyond.

SAD? Try our Red Light and Hot Yoga Classes This Winter!

As the colder months settle in across the Black Hills, many people feel the effects of shorter days and reduced sunlight. Seasonal Affective Disorder (SAD), a condition that can bring feelings of fatigue, low mood, and lack of motivation, is a challenge for many during this time. To help get us through the long, dark South Dakota winter, we offer red light classes like Red Light Reset and Red Light Yin. Both of these classes are specifically designed to help combat the symptoms of SAD and bring warmth, energy, and balance to body and mind.

Red light has been shown to help improve mood, reduce stress, and support overall mental health by mimicking the effects of natural sunlight. Classes like Red Light Reset integrate flowing movements under red light, combining physical activity with light therapy to uplift your spirits. For a more meditative approach, Red Light Yin uses long-held poses and soothing light to foster deep relaxation, making it an ideal practice for unwinding after a stressful winter day. Join us for Red Light Reset (Tuesdays at 7pm) or Red Light Yin (Fridays at 6pm) and experience how the gentle power of red light therapy can uplift your mind, body, and spirit during the winter months.

Hot yoga provides a therapeutic combination of warmth, movement, and mindfulness that can alleviate some of the physical and emotional symptoms of SAD. The heated environment offers an immediate sense of comfort, creating a space where tension can melt away. The warmth also encourages circulation, helping to energize the body and counteract the sluggishness often associated with the condition. We offer HOT YOGA classes on Monday (5:30pm), Wednesday (Hot + Gentle, 7:00pm), Thursday (5:30pm) and Sunday (8:00am). Come see what heat, movement, sweat and community can actually do for your heart and spirit! If a hot class is a little too much for you, check out our Warm and Heated classes. The benefits are there, as well!

Yoga, at its core, is a practice of connection and self-awareness, which is especially vital when dealing with SAD. Make plans to attend our Red Light classes and Hot Yoga classes this winter. Learn how to quiet your mind and refocus your energy, fostering a sense of inner peace that can counteract feelings of depression and anxiety. Both of these intentional practices help you feel grounded, resilient, and more attuned to your own needs during the darker months.

At Sol, we strive to create a space where you can thrive, no matter the season.

Gratitude and Yoga: Practices for Deepening

As the seasons change and the end of the year draws near, cultivating gratitude can bring clarity, peace, and a deeper sense of joy. At Sōl we believe yoga and gratitude go hand-in-hand, helping us ground into the present moment and connect with a profound appreciation for life. By blending gratitude practices with yoga, we access deeper levels of mindfulness, making it easier to appreciate the simple beauty around us.

Yoga encourages us to slow down and become aware of the breath, body and mind. In a world where we are often pulled in many directions, gratitude is a powerful anchor. It reminds us to pause, reflect, and appreciate the blessings that fill our lives. Each time we step onto our mats, we have the opportunity to express gratitude—not only for our bodies and breath but also for mental clarity. This fosters a beautiful cycle, where our appreciation for yoga deepens our practice, and our practice deepens our sense of gratitude.

Practicing gratitude in yoga can be as simple as setting an intention of thankfulness at the beginning of each session. As you breathe in, consider inhaling all the positive energy surrounding you, and as you exhale, feel yourself releasing any tension or negativity that may block your sense of appreciation. This process grounds you in the moment, helping you experience each movement with a thankful heart. Whether you’re practicing a vigorous Vinyasa flow or a gentle restorative class, focusing on gratitude can enhance your yoga experience and give it greater personal meaning.

Meditation is also a valuable tool for cultivating gratitude. At Sol Yoga Collective, we often incorporate mindful breathing and visualization to help our students connect with a sense of appreciation. Taking a few moments to breathe deeply and reflect on things you are thankful for, whether it’s your health, community, or even the beauty of the Black Hills, can shift your entire mindset, allowing you to carry this gratitude beyond the mat.

As you continue your journey, remember that gratitude is a practice, just like yoga. By nurturing it, you create a positive ripple effect that enhances not only your yoga practice but also your relationships, perspective, and overall well-being. Join us to explore how gratitude and yoga can enrich your life in meaningful ways.

The Benefits of Hot Yoga as the Temperatures Drop

As the cool air sweeps into Rapid City and the Black Hills, and temperatures begin to fall, staying active and warm becomes a priority. At Sol Yoga Collective, we believe that hot yoga offers a perfect way to stay energized and cozy as the seasons change. With its ability to improve flexibility, build strength, and release stress, hot yoga is a great complement to the chilly fall and winter months.

Improved Flexibility and Warmth

When the temperatures drop, our muscles can feel tighter and less flexible, making movement more challenging. Practicing hot yoga in a heated room helps to relax and warm up the muscles, allowing for a deeper stretch and reducing the risk of injury. In the warmth, you can gently increase your flexibility and range of motion, which is particularly beneficial if you enjoy winter sports like skiing or snowshoeing.

Hot yoga also provides a great cardiovascular workout and because the heat allows for an intense practice, your heart rate will naturally increase. This combination of strength and cardio is ideal for those looking to stay fit and toned during the colder months.

Detoxify and Reduce Stress

The warmth in hot yoga classes also encourages sweating, which helps rid the body of toxins and can leave you feeling refreshed and revitalized. Additionally, as we breathe deeply and stay present in the heat, stress and tension melt away, leaving us relaxed and recharged.

At Sol Yoga Collective, our hot yoga classes provide the perfect environment to unwind and de-stress, especially if the cold weather has been taking a toll on your mood. The experience is both mentally and physically grounding, giving you a sense of clarity and calm as you face the seasonal changes.

Join Us This Fall and Winter

Hot yoga is an ideal way to find warmth and wellness, especially during the cooler months when we need a little extra support. Sol’s class schedule offers a variety of hot yoga sessions, welcoming all levels to enjoy the benefits of heat and movement. Whether you’re new to hot yoga or a seasoned practitioner, our community is here to support you.

Stay warm, stay healthy, and discover the benefits of hot yoga as we move through fall and into winter. Join us at Sol Yoga Collective to keep your body and mind balanced, even as the temperature drops.

How to Maintain Your Yoga Practice During the Fall Season

As autumn settles in around the Black Hills, it brings cooler days, vibrant foliage, and a natural shift in energy. At Sol Yoga Collective, we recognize that the changing season can affect your body, mind, and yoga practice. Fall is a time of transition, and maintaining consistent yoga practice during this season is essential for staying grounded, energized, and in balance.

In the fall, temperatures drop, and the crisp air often carries a sense of renewal and reflection. However, this seasonal change can also leave you feeling ungrounded or sluggish. By adjusting your yoga practice to align with the natural rhythms of the season, you can tap into autumn’s grounding energy.

Start by incorporating warming poses into your practice. Sun Salutations are perfect for generating internal heat, which is especially beneficial as the days grow cooler. At Sol Yoga Collective, we also recommend focusing on poses that encourage stability and balance, like Tree Pose and Warrior II, which help anchor you during seasons of change.

One of the many joys of fall in the Black Hills is the stunning autumn landscape. While the weather is still mild, consider taking your yoga practice outdoors. Rapid City and the surrounding areas offer plenty of scenic spots where you can unroll your mat and connect with nature. Practicing yoga in the fresh, crisp air—especially near the colorful trees—can deepen your sense of mindfulness and connection to the earth.

As the days grow shorter and colder, you may need to adjust your practice indoors. Sol Yoga Collective offers a welcoming space where you can continue your yoga journey, regardless of the season.

Autumn is a time of reflection, harvest, and preparation for the stillness of winter. As nature shifts, it’s an opportunity to slow down and turn inward. Meditation and breathwork (Pranayama) are key practices during the fall months to help you maintain balance. Deep breathing exercises like Nadi Shodhana (Alternate Nostril Breathing) can soothe the mind and body, bringing harmony to your practice.

At Sol Yoga Collective in Rapid City, we’re here to support your practice through every season. Our donation-based model ensures that everyone can stay connected to yoga, even as life changes. Join us this fall as we embrace the energy of the season and find new ways to stay grounded, balanced, and present.

Building Community Through Donation-Based Yoga

At Sol Yoga Collective, we believe that yoga is more than just a practice for the individual—it's a tool for building community, fostering connection, and creating a space where everyone is welcome. As a donation-based yoga studio, we prioritize accessibility, making yoga affordable for all while strengthening the bonds that unite our local community.

Donation-based yoga offers a flexible payment model where students and practitioners pay what they can. This structure eliminates financial barriers and opens the doors to anyone who wishes to explore the benefits of yoga. We’ve adopted this model because we understand that yoga is a powerful tool for wellness, and everyone should have access to it, regardless of their financial situation.

In Rapid City, our donation-based classes foster an inclusive environment, where people from all walks of life can come together. The beauty of this model is that it emphasizes generosity and mutual support—those who can give more contribute to sustaining the studio, and those who may need to give less can still enjoy the same experience.

Yoga is deeply rooted in connection, not only within ourselves but also with others. Practicing yoga in a community setting strengthens the bonds between individuals and creates a sense of shared purpose. At Sol Yoga Collective, our donation-based model enhances this connection by allowing everyone to participate, regardless of their financial means.

In a world that often feels divided, community yoga creates a space where people can come together, leaving behind judgments and stress. Whether you're new to yoga or have been practicing for years, our classes offer a supportive, welcoming environment where you can deepen your practice alongside others who share your journey.

The Black Hills are a tight-knit community, and Sol Yoga Collective strives to contribute to that sense of belonging. By offering donation-based yoga, we create an opportunity for people to connect, both with themselves and with each other. The studio becomes more than just a place to practice yoga—it becomes a space for meaningful interactions and collective growth.

If you're looking to be a part of a community that values connection, wellness, and inclusivity, we invite you to join us at Sol Yoga Collective. Come experience the power of community yoga and discover how it can positively impact your life and the lives of those around you

Crown Chakra

At Sol Yoga Collective, we believe that yoga is more than just physical movement; it is a journey toward inner peace, personal power, and spiritual connection. One of the most profound aspects of this journey is exploring the Crown Chakra, or Sahasrara, located at the top of the head. This chakra is known as the gateway to our higher self, where we connect with our collective consciousness and find deeper meaning in our lives.

The Crown Chakra represents our connection to the divine, the universe, and the collective consciousness of all beings. When balanced, it allows us to transcend our individual ego and connect with a higher purpose, unlocking a sense of personal power that is rooted in wisdom and compassion rather than control or dominance. Yoga practitioners at Sol Yoga Collective are guided to cultivate this connection, tapping into the spiritual energy and internal truth that lies within.

Through gentle postures, breathwork, and meditation, we can activate the Crown Chakra and open ourselves to new perspectives. Poses like Savasana (Corpse Pose), Padmasana (Lotus Pose), and inversions such as Headstand can help to stimulate this energy center, quieting the mind and allowing us to tune into our inner voice and the greater truths of the universe.

As we navigate life’s challenges, the search for meaning and divinity becomes essential to our well-being. The Crown Chakra helps us connect with our highest self and explore these existential questions. Yoga, especially when practiced in a supportive community like Sol, becomes a powerful tool in this quest. It guides us through the layers of our being—body, mind, and spirit—encouraging us to seek answers not just within ourselves, but in our interconnectedness with others.

Whether you are new to yoga or a seasoned practitioner, our classes offer a space to explore this connection and embrace the collective consciousness. Through guided meditations, mindful movement, and open-hearted discussions, we can begin to understand our place in the world and the greater web of life.

We honor the journey of awakening the Crown Chakra as a shared experience. Our community is dedicated to supporting each individual in their search for purpose and spiritual growth. Join us in Rapid City as we explore the intersection of yoga, personal power, and the collective consciousness, deepening our connection to the divine and to each other.

Embrace your path, connect with your higher self, and let your light shine.

Yoga Is More Than A Personal Practice

At Sōl Yoga Collective, we believe that yoga transcends the boundaries of a physical or even personal practice. While yoga undeniably enhances our physical well-being and fosters inner peace, its true power lies in its ability to connect us with others and the wider tapestry of human experience.

Yoga is often seen as a solitary journey inward, a way to cultivate mindfulness and physical health. However, when practiced in a community setting, yoga transforms into something much more profound. It becomes a joyful way to reconnect with loved ones, neighbors, and friends. The collective energy in a shared yoga space amplifies the benefits of the practice, creating a sense of unity and mutual support. Sol’s donation-based model is designed to be inclusive, making yoga accessible to everyone, regardless of their financial situation. This fosters a community spirit where people from all walks of life come together, united by the common goal of wellness and connection.

In today’s fast-paced world, finding time to engage with loved ones can be challenging. Yoga offers a unique opportunity to strengthen these bonds in a meaningful way. Whether practicing with a partner, family member, or friend, yoga encourages trust, communication, and mutual support. Partner yoga, for example, involves poses that require two people to work together, deepening their connection and enhancing their physical and emotional alignment. By sharing this experience, relationships are nurtured, and a deeper appreciation for each other is cultivated.

Yoga in a community setting also provides a platform for reconnecting with neighbors and friends. It’s a chance to break down barriers, share experiences, and foster a sense of belonging. The collective practice of yoga promotes empathy and compassion, allowing us to see others not as strangers but as fellow travelers on the path to self-discovery. At Sol, we encourage this sense of community by offering classes that emphasize connection and inclusivity.

Yoga is a reminder that we are all interconnected, part of a larger whole. It teaches us to embrace the totality of the human experience, recognizing that our individual journeys are intertwined with those of others. By practicing yoga together, we contribute to the collective energy of the group, creating a ripple effect that extends beyond the studio and into our daily lives.

We invite you to experience yoga not just as a personal practice, but as a joyful way to reconnect with loved ones, neighbors, and the world around you. Join us in celebrating the beauty of connection and the richness of the human experience.

Third Eye Chakra

Yoga, an ancient practice rooted in harmonizing the mind, body, and spirit, offers profound benefits beyond physical flexibility and strength. Among the lesser-known aspects of yoga is its potential to awaken the Third Eye Chakra, or Ajna Chakra, located between the eyebrows. This chakra is associated with intuition, insight, and an expanded state of consciousness. By engaging in specific yoga poses and practices, one can stimulate this energy center, leading to enhanced dreams and heightened awareness.

The Third Eye Chakra is symbolized by a deep indigo color and is linked to the pineal gland, which regulates sleep and dreams. When balanced, the Ajna Chakra enhances our ability to perceive beyond ordinary reality, facilitating lucid dreaming and a deeper understanding of our subconscious mind.

Yoga Poses to Stimulate the Third Eye Chakra

1. Child’s Pose (balasana):

   - Kneel on the mat with big toes touching and knees spread apart.

   - Sit back on your heels and stretch your arms forward, resting your forehead on the mat.

   - Focus on your breath and visualize indigo light at your third eye.

   This pose calms the mind and brings awareness inward, providing gentle stimulation to the Third Eye Chakra.

2. Dolphin Pose (ardha pincha mayurasana):

   - Start on your hands and knees, with forearms on the ground.

   - Tuck your toes and lift your hips, forming an inverted V-shape.

   - Let your head hang freely, bringing gentle pressure to the forehead.

   Dolphin Pose increases blood flow to the brain and stimulates the third eye, promoting mental clarity and intuitive insights.

3. Supported Shoulder Stand (salamba sarvangasana):

   - Lie on your back and lift your legs over your head, supporting your lower back with your hands.

   - Keep your legs straight and toes pointing upwards, with chin tucked into the chest.

   The inversion in Shoulder Stand increases blood flow to the head, enhancing the activity of the Third Eye Chakra.

Meditation and pranayama (breath control) also play crucial roles in awakening the Third Eye Chakra. Practices such as Nadi Shodhana (Alternate Nostril Breathing) are highly effective. Nadi Shodhana balances the left and right hemispheres of the brain, fostering a sense of inner peace and clarity.

Integrating these poses and practices into your routine can help awaken the Third Eye Chakra, leading to more vivid dreams and a deeper connection to your inner self. Embrace this path with an open mind and heart, and let the wisdom of yoga guide you towards a more enlightened state of being.

Yoga for Beginners

Embarking on a yoga journey can be both exciting and overwhelming, especially if you're new to the practice. Yoga, with its ancient roots and numerous modern adaptations, offers a holistic approach to physical and mental well-being.

Yoga is more than just physical exercise; it is a practice that combines physical postures (asanas), breathing techniques (pranayama), and meditation to create harmony between the mind, body, and spirit. The benefits of yoga are vast, including improved flexibility, strength, balance, stress reduction, and enhanced mental clarity.

Yoga comes in various styles, each with its own focus and intensity. As a beginner, it’s important to find a style that resonates with you. Here are a few common types:

• Hatha Yoga: Ideal for beginners, Hatha yoga focuses on basic postures and gentle movements, making it a great starting point. (many of our classes include Hatha elements)

• Vinyasa Yoga: Known for its fluid, dynamic movements, Vinyasa links breath with motion. It's slightly more challenging but can be adapted for beginners. (classes on our schedule that include the word “flow” will fall into this category.

• Yin Yoga: A slower-paced style where postures are held for longer periods, focusing on deep stretching and relaxation. (Monday 7pm and Friday 6pm)

• Restorative Yoga: Uses props to support the body in poses, promoting deep relaxation and stress relief. (Slow Rise and Balanced Yogi will be along this line)

A few essential items to start your yoga practice include:

• Yoga Mat: Provides cushioning and grip to prevent slipping.

• Comfortable Clothing: Wear clothes that allow for a full range of motion.

• Props: Blocks, straps, and blankets can aid in achieving and maintaining poses.

Don’t worry if you don’t have them however: Sol Yoga Collective has supplies to get you started! Borrow ours or bring your own.

Familiarizing yourself with some basic poses can build your confidence. Here are a few you will learn at Sol Yoga:

• Mountain Pose (Tadasana): A foundational pose that improves posture and balance. Stand tall with feet together, shoulders relaxed, and arms at your sides.

• Downward-Facing Dog (Adho Mukha Svanasana): Strengthens and stretches the entire body. Start on your hands and knees, lift your hips, and straighten your legs, forming an inverted V shape.

• Child’s Pose (Balasana): A resting pose that gently stretches the back and shoulders. Kneel on the floor, sit back on your heels, and reach your arms forward, resting your forehead on the mat.

• Warrior I (Virabhadrasana I): Builds strength and stability. Step one foot forward into a lunge, turn the back foot slightly outward, and raise your arms overhead.

Yoga is as much about the mind as it is about the body. Incorporating mindfulness and breath awareness into your practice can enhance its benefits. Pay attention to your breath, using it to guide your movements and stay present in each pose. Techniques like deep belly breathing or alternate nostril breathing can help calm the mind and reduce stress.

One of the most important aspects of yoga is listening to your body. Respect your limits and avoid pushing yourself into discomfort or pain. Yoga is a personal journey, and progress will come with patience and practice.

Remember, yoga is not about perfection but about finding balance and harmony within yourself. Namaste. And welcome to Sol!

Throat Chakra

In the fifth of our series on Chakras (the energy centers of our body), we move to Vishuddha: the throat chakra. Vishuddha is our power of communication. It’s how we speak, how we find our voice, and how we sing and praise, but it’s also more deeply about understanding which means it’s also about listening.

Located in and around the throat, Vishuddha is actually the connecting chakra between our lower body (our physical being) and the root, sacral, solar plexus and heart chakras, and our higher chakras – the Third Eye and Crown. If you are physically in great shape but not in touch with your thoughts and spirituality, your ability to communicate might suffer, and vice versa. Vishuddha connects your basic human and physical needs with your higher wisdom and consciousness.

Signs of a strong Throat Chakra include the ability to speak clearly, to debate respectfully, to listen compassionately, and to respond productively. A strong Throat Chakra also means a stronger self-esteem and helps with public speaking and performing.

Signs of a weak Throat Chakra might inhibit your ability to speak clearly, or to muffle your voice, or suffer from stage fright. You might not be comfortable defending yourself or expressing your opinions. Or, to the opposite degree,  you might ramble or dominate the conversation, or use inappropriate language that doesn’t benefit your argument.

Physically, those with blocked Vishuddha energy might experience thyroid problems, gum disease, frequent sinus infections or TMJ issues.

There are many yoga positions that can help to strengthen and support your Throat Chakra including Adho Mukha Svanasana (Upward-Facing Dog), Bhujangasana (Cobra Pose), and Sarvangasana (Shoulder Stand). But what we encourage in this blog is about much more than the poses. We want you to use your Throat Chakra to enhance your Throat Chakra!

How do you do that? First, by breathing. Use your pranayama and Ujjayi breath. Strengthen your inhales and exhales, build strong lungs by holding breath, and by breathing when faced with challenges (rather than immediately firing off a response).

Use your Throat Chakra by chanting. OM is not only a perfect and simple chant, but chanting OMॐ creates a vibration at 432Hz: the same vibrational frequency found in all living things in nature! We align ourselves with the lifeforce energy of all natural things when we are in the same frequency. What word or phrase do you like to chant?

Strengthen your Throat Chakra by speaking only the truth, and in the kindest way. That includes the words you speak to yourself, and even nonverbal language. Speaking openly and honestly is a gift and when you use that gift, you will also find yourself understood and appreciated.

And you can use your Throat Chakra by singing, or even humming. You don’t have to be the greatest singer in the world to use the power of song and lyrics to enhance your own Throat Chakra. You can even just sing in the shower!

Guest Post: How to Stay Fit in Your Sedentary Job

“Get up, go to work, go home”. It seems to be the 9-5 mantra for most people who have an office job.

If you’re not battling traffic or commuting on public transport, you’re sitting at a desk for long periods of time.

Either way, it’s a recipe for sore, aching muscles, painful joints, and, as we’ll see, potentially a whole host of other medical conditions.

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Table of Contents

1. What are some of the negative effects of sitting at a desk all day?

2. How much exercise do you need to do to offset your desk job?

1. Tell us how we can move more whilst we’re at our desks.

2. Can you give a couple of examples of exercises that people in sedentary jobs might be able to do at their desk?

3. What simple fitness tips can you offer for someone in a sedentary job?

4. Could you recommend two exercises people in sedentary jobs would benefit from

5. What yoga poses can help with staying fit in a remote office space?

6. What daily habits do you suggest to minimize sedentary lifestyle risks?

7. What type of massage is most beneficial for people who sit all day?

8. Can you recommend a quick yoga routine for midday work breaks?

9. How can Mechanical Diagnosis and Therapy help people with sedentary jobs to stay fit and healthy?

10. How might a health retreat benefit someone in a sedentary job?

11. How can participation in the arts benefit health?

12. Can seeing a chiropractor help you stay fit in a sedentary job?

13. Why is keeping a healthy weight so important to help people with sedentary jobs to stay fit and healthy?

14. In a seasonal industry, how do you help the team to stay fit during quiet months?

15. Why is sol yoga especially beneficial for people in sedentary jobs? <—Karen’s contribution :)

Your Personal Anxiety Tool Box

It’s hard to imagine anyone living on Planet Earth who has not experienced anxiety at some time in their life. These days, many of us deal with cyclical and chronic anxiety. Whenever we feel afraid or anxious, our body releases the hormone cortisol, a key chemical in our flight-or-fight responses. Many years ago, our ancestors felt fear because their lives were threatened. Today, we don’t need to be in physical peril in order to feel the same terror, anxiety, and stress. That’s because our response to stress is biological, and even just feeling or thinking about our fears can trigger the release of cortisol.

Cortisol increases the sugar (or glucose) in our bloodstream. It also suppresses the digestive system, the reproductive system, and the body’s growth processes. That makes a certain amount of sense – if your life were in danger, you would need to shift into survival mode. But today, living in a constant or consistent state of stress can result in those same suppressions. Suppressing the digestive system can cause you to overeat and to store fat even if exercising regularly. Suppressing the reproductive system can alter your cycles and hinder conception.

But we cannot just tell ourselves not to feel anxious or afraid. It’s important for each of us to develop a toolbox of techniques that help us to face our fears, and diminish our stresses. This toolbox will be different for each of us and that alone can be an intimidating thought. We want to turn to professionals, to tell us what to do. We’re actually afraid of building our own toolboxes because we trust other people more than we trust ourselves.

But only you can fully understand what your triggers are, how you are likely to react, what your desired outcomes are, and what the best techniques will be to get you through each panic or stress attack. So let’s talk about how to build your own personal Toolbox – one that really works for you. This is a chance to be really intentional about finding solutions to your anxiety.

The first thing is to recognize what your triggers are. We suggest spending the first moments of savasana in your yoga practice to pay attention to your body and your emotions before drifting. This is great for any yoga class that winds you down, particularly our Yin Yoga class. Find something that offers you clarity in those moments leading into savasana, and add that to your Tool Box.

Some people might find anxiety kicking in after their energy has increased. You might feel really recharged after Warm Flow, only to experience a dopamine crash an hour or more later. You might need to stock your personal Tool Box with something grounding after Warm Flow. How about stepping outside, taking off your shoes, and just letting your toes sink into the grass for a few minutes, while (of course) hydrating?

If you’re in our Balanced Yogi class, which includes a lot of work on your core and spine, you might find your abdomen a bit sensitive or even experience some mid-back soreness. Your Tool Box might include some ginger tea, or a monthly massage.

We find that anxiety and stress is often lessened by knowing what to expect in the days ahead. While nobody has a crystal ball, we do know our schedules and what might occur based on the season, our work and social schedules, and our responsibilities. Go into your calendar and pencil in everything that you want to look forward to – not just the things you have to do. Add your favorite yoga classes, your date night with friends and loved ones, and that all-important ME time that you need to reconnect and remember that you have everything you need to face your fears, and the strength to overcome them.

Heart Chakra

Our Fourth Chakra (Anahata) is known as the Heart Chakra. It is located in your chest and associated with our emotions. That includes our feelings of contentment and connectedness with others, our joy and compassion, our ability to love others and ourselves as well as to receive love, our capacity to forgive, and our passion and purpose in this life. The color associated with the Heart Chakra is green.

Anahata is sometimes known as the dwelling place of the soul. When our Heart Chakra is out of balance, we may experience problems with relationships and intimacy, with setting (and respecting) boundaries, and to become withdrawn.

A weakened Heart Chakra can also affect the heart, lungs and upper spine – manifesting as posture problems. So yoga is an excellent way to open the front body, increase the flow of oxygen around the heart, and strengthen our Anahata.

Here are some poses we recommend:

Cat/Cow (mariaryasana bitilasana): Cat/Cow is one of the best for opening the heart and moving negative energy (anxiety, stress, grief) away from the center of your being. Start in tabletop pose on hands and knees. Place your wrists directly under your shoulders and your knees below your hips. Press your hands into the ground, while rounding your back gently. Gaze down until you feel a stretch at mid-spine, behind your heart. Hold this position for a few breaths, then arch your back and look upward, to open the front of your heart. Switch between these poses, paying attention to how they make you feel both physically and emotionally.

Upward Facing Dog (urdhya mukha svanasana): Another frequent position in yoga, Upward Facing Dog can open and energize your Heart Chakra. Start on hands and knees with hands directly below your shoulders and knees below your hips. Then stretch your legs out straight behind you, while lowering your hips. Keep your head and neck straight, in line with your spine. Continue until you feel a gentle stretch in your abdomen and chest, and once you reach the top of the pose, hold for several breaths. Repeat until you release any stiffness or tension in the body.

Dancer’s Pose (natarajasana) : While not as common as Upward Facing Dog or Cat/Cow, this is also an excellent way to open the Heart Chakra while strengthening the muscles of your legs and lower body. Start by standing upright, with feet together and arms at your sides. Then bend your right knee, and grab hold of your right foot with your right hand. Gently tilt your torso forward, while kicking into your hand. If balance is an issue, we recommend using a strap. Repeat on the left side, paying attention to which side gives you greater balance.

The Heart Chakra can also be strengthened with mindful practices including prayer, meditation, breathwork, and gratitude. We love your heart and you should too!

We Are Not Our Thoughts

Have you ever had a moment on the mat when the class, the room, your own body, and even your thoughts just disappeared? When you caught yourself just feeling and being?

There are many states of consciousness and thanks to the ancient language of Sanskrit which is so deeply connected to yoga, we often have names for them. You’ve heard of Nirvana of course, and probably of Bodhi. But there’s a state of consciousness we want to highlight here that is a common occurrence in the experience of yoga: Samadhi.

Samadhi is a state of pure consciousness that leads to a feeling of oneness. When we say consciousness here we don’t mean overwhelmed with thought but rather awareness as opposed to thought. In Samadhi we find ourselves in total awareness. It’s like observation without contemplation, if that makes sense.

Samadhi is associated often with ashtanga yoga, and sometimes results in a feeling of euphoria or bliss. Samadhi occurs after we move through the earlier stages of consciousness that are focused on external control: controlling our movements, our physical selves, our body. We can achieve that kind of physical control through the experience of yoga, pushing our physical selves past the point of resistance. It is once we reach that physical control that we are able to move into control of our internal self. We stop the turning wheel of thoughts and we reach the point where we recognize (or are aware without thought) that we are actually one with the universe.

It takes a very dedicated practice to be able to control both the external and the internal, but yoga and meditation are excellent ways to begin. It also helps to use a mantra (like OM) because they train the brain to shut out the sensory intake around you, quiet the ‘clutter’ of ideas and thoughts, and detach the ego until all that is left is consciousness. That is Samadhi. The experience of understanding that we are not only not just our physical selves, but that WE are separate from our thoughts.

Now, you won’t remain in Samadhi – it is a brief and blissful experience that evaporates once those thoughts start wiggling their way in. But even a few seconds of Samadhi will linger throughout your day, leaving you with a sense of stillness and clarity. Your senses will remain heightened, and you’ll feel more deeply connected with your life. Many people also report increased concentration throughout the day. And of course, the feeling of peace and purpose that can only deepen your spiritual experiences, and more deeply connect you to the joy of your yoga and mindful meditation experience.

Solar Plexus Chakra

As we move through the chakras, we reach Manipura – our solar plexus chakra.

The solar plexus sits above your navel, and is home to a network of sympathetic nerves in your abdomen. The solar plexus is historically associated with the sun, and when we open our solar plexus chakra we are able to absorb sunlight to increase our energy.

Manipura is all about our personal power – the word translates to ‘city of jewels’ and is deeply connected to the element of fire. The color associated is a bold yellow, Your solar plexus serves to ignite your own personal fire and to unleash your potential and power. The words confidence, strength and determination are linked to your solar plexus chakra and it is our center of vitality. It’s also connected with our digestive system and our core and balance.

Because of the digestive connection, eating a balanced and nutrient-rich diet is very important to our solar plexus chakra and the strength and good health we can achieve when that chakra is engaged and active. And it’s actually recommended to eat a lot of yellow foods – fruits like bananas, pineapple, lemon and mango, vegetables like corn and yellow peppers, as well as seeds and spices that are yellow (like sunflower seeds and turmeric and ginger).

But there are also yoga positions that can help strengthen your solar plexus chakra and core. They include:

Seated Twist (ardha matsyendrasana) – This is particularly good for strengthening your lower back and core, as well as relieving pressure from digestive issues. This seated position is sometimes known as ‘Half Lord of the Fishes’ and combines both a gentle twist as well as a hip opener.

Cobra Pose (bhujangasana) – This heart-opening backbend helps lead into more assertive backbends, while strengthening your core and your shoulders. This is a particularly great pose for anyone needing to improve their posture.

Plank (phalakasana) – Plank improves your foundation, while strengthening  your arm and shoulder muscles. This is all about achieving balance and self-control, greatly enhancing your resilience on the mat and beyond.

Upward-Facing Dog (urdhya mukha svanasana) – Upward-Facing Dog is generally part of Sun Salutations, and transitional in nature. But this pose is also wonderful for strengthening your spine, posture and alignment. Anyone with a traditional desk job will greatly benefit from a regular Upward-Facing Dog yoga practice. But it’s also fantastic at enhancing the inner strength and confidence that we all need.

Your solar plexus is much more than just a belly button. It is your core, your strength, and your sense of personal power. Open that solar plexus chakra to release unnecessary fears, and let the light in!

Understanding Ahimsa

Mahatma Gandhi once said, “Nonviolence is our greatest walk of life.” Most of us recognize violence and harm when we see it manifested physically – a bully tormenting someone vulnerable, an angered driver speeding erratically in traffic, news footage of a criminal breaking into someone’s home. But do you recognize violence in your thoughts?

The human mind, body and spirit do not actually recognize the difference between thinking harmful thoughts and acting upon them. Thus, many people often experience a ripple effect of guilt over their thoughts even if they never raised their hand to strike someone.

The term Ahimsa, which translated from Sanskrit simply means ‘absence of injury’ is a core tenet of yoga and dates back to the ancient wisdom of the Vedas nearly four thousand years ago. Ahimsa is a practice of self-regulation intended to free us from our own human impulses, particularly those that are harming. It’s an exercise in consciousness and liberation. Can we recognize violence and harm beyond that which is physically manifested?

Ahimsa is not an easy practice to maintain. It calls us to look closely at our own words, behaviors and thoughts as well as the more subtle actions of others. If your neighbor abused their pet dog, you would not hesitate to report them to animal control but if your father spoke unkindly to your mother or sibling year after year, would you take action? If you participate in gossip, do you recognize this also as a form of abuse? That just because it doesn’t involve a weapon does not make it any less harmful to our victims and to ourselves?

If we tell others that we are nonviolent but we do not speak up about the violence we witness, does that not strike you as hypocrisy? And if we are constantly thinking ill thoughts about others, don’t we put ourselves into a cycle where we are constantly fearful of what others are thinking about us?

Yoga, meditation, breathwork and mindfulness give us the space to look carefully at our actions, our words, our thoughts and what we witness from others including the actions that we internalize. Empathy doesn’t just extend to our fellow humans – we must show empathy to ourselves as well but that often means holding ourselves to a higher level of awareness and responsibility. The act of nonviolence begins within ourselves – by living a life of kindness and compassion toward everyone we encounter. Including ourselves.

What does Ahimsa mean to you?

Deep Healing in our Sacred Sacral Chakra

Chakra is a Sanskrit word, meaning wheel and it refers to the body’s energy centers. Each chakra is associated with particular experiences and emotions. The second chakra (svadhisthana) is known as the Sacral Chakra. It is located at our lower abdomen and hips. Svadhisthana is the relationship chakra – it represents our relationship with those closest to us, and even to ourselves.

Our Sacral chakra is associated with creativity, with sensuality and pleasure, and also with the element of water. The Sacral Chakra is often associated with our childhood experiences, with trauma at early ages, and with sex and reproduction.

Yoga, meditation and self-care can help us reconnect to, and re-energize our sacral chakra. If you feel there is deep healing you must do in order to have healthy relationships with yourself and others, here are some excellent poses that we recommend:

Goddess Pose utkata konasana: Stand with feet wide apart and bend your knees, bringing your thighs parallel to the floor. Make sure your feet are outward facing, while your shoulders are parallel to your hips and your back straight. Put your palms together in front of your heart and keep your eyes focused ahead. This is a great position for finding balance while opening your sacral chakra.

Pigeon Pose kapotasana: This is a wonderful position to ease tension around your pelvis while strengthening your back muscles. Start on hands and knees (Bridge Pose) and bring  your right knee forward and then sit on it, stretching your left leg behind you. Then rotate your right knee to position your foot by your hip. Slowly and gently move your hips down to the ground by kicking the left knee back. Be sure to keep your left leg flat on the ground, and place your palms on the floor on either side of you. Set your shoulders back, and open your chest.

Happy Baby ananda balasana: This pose is not just great for opening and strengthening pelvis and sacral chakra, but for bringing healing and restoration. Start on your back and bring your knees to your chest, then reach behind your calves and pull up while holding either the soles of your feet or your ankles. Then hold this position for five to ten breaths, release, and repeat. If you are comfortable with it, gently rock from side to side, feeling that all-over body hug that reminds you that you always have the power to heal and protect yourself.

Feeling safe in our bodies, and empowered by our own healing touch is vital. We are blessed that Yoga shows us that we are always whole and striving to be our most peaceful, powerful selves.

With Roots Like A Tree

Chakra is a Sanskrit word, meaning wheel and it refers to the body’s energy centers. Each chakra is associated with particular experiences and emotions. The first chakra (muladara) is known as the Root Chakra. It starts at the base of the spine, the first three vertebrae and pelvic floor. It extends all the way through our legs, into the soles of our feet, and even a few inches into the ground, reflecting that we are connected to Mother Earth like the roots of a tree.

The root chakra is associated with feeling rooted in our lives, secure in the world, and having a strong foundation. When we have foundational security, we tend to thrive in our environment and feel deeply connected to our lives and the choices we make.

Yoga can help us reconnect to, and re-energize our root chakra. Reiki and meditation are other practices that can help us to develop a stronger chakra system, and even western practitioners such as chiropractors are beginning to understand the importance of the energy centers of the body in finding wellness and wholeness.

If you have been feeling restless, rootless, adrift, or disconnected, here are some excellent yoga poses that we recommend:

Child’s Pose balasana: Start in Table Pose, then lower your hips to your heels, and gently rest your forehead on the ground. Your knees can be apart, or together, depending on your comfort level. Your arms can be overhead or beneath your forehead or even beside the body. As you breathe deeply, press your abdomen against your thighs. To release, gently inhale up to Table Pose again.

Lotus Pose padmasana: This is what we know as crossed-leg pose, perhaps the most common seated position in yoga. We start seated with legs extended and spine straight, then bend our right knee and hug it to the chest, then tuck the ankle into the left hip. The top of the right foot will rest in the hip joint. Then bend your left knee and cross it over, to tuck the ankle into your right hip. Press your hips gently into the floor, and raise your spine. You may also place your hands on your knees, to keep them from lifting. This is a very calming and centering position, with oxygen moving throughout the body including around the spine.

Tree Pose virksasana: If you really want to engage your core and strengthen your balance, Tree Pose is not just advantageous to the body, but to the mind and spirit as well.

While standing in Tadasana (feet together, legs straight and knees unlocked, elbows at waist and arms extended slightly from the body), spread your toes and gently lift your lower belly. Inhale, lift your chest, exhale and pull your shoulder blades down. Pick a steady focal point ahead, place your hands on your hips, then raise your right foot and place it against your left thigh or shin. Keep you hips square and if you are feeling confident in your balance, place your hands at your heart or stretch your arms upward (like a Tree!)

Warrior Pose virabhadrasana: Begin in Downward Facing Dog, then step your right foot forward to bring your toes parallel to your fingertips. Then bend your knee by 90 degrees, bringing your thigh parallel to the floor with your knee directly over your ankle. Rotate your left heel by 45-degrees for balance. As you inhale, raise your arms at shoulder distance apart and lower your tailbone. This is a great pose for finding balance, and discovering your strength.

Finding our balance, our strength, and our place in the world is important. We are blessed that Yoga teaches us to reconnects to our own power, and allows for self-healing and self-awareness.