Cosmic Influence of the Planets
(According to Astronomers & Astrologers)

Day 5 - Mantra for Compassion
Aum Mani Padme Hum 👉🏼 generally translates as the jewel within the lotus.
🌸
It’s kinda perfect that this was today’s mantra as today is Karmen’s, my daughter, birthday.
I feel like she is the jewel within our lotus. She is the light that has been leading us (@alejandroarceg and I) this past year.
I’ve learned more in this past year about patience, compassion and softening.
🌸
What is lighting your path these days?
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💕Family photo taken by the oh so talented @bright_photo 💕

Join Me for Live Yoga Classes to Salute the Earth

You carry Mother Earth within you. She is not outside of you. Mother Earth is not just your environment. In that insight of inter-being, it is possible to have real communication with the Earth, which is the highest form of prayer.

– Thich Nhat Hanh –

Hello, fellow friends on the path,

We’re heading into week two of the 30-Day Challenge, which means we’re shifting our focus from the cosmos to the earth. With that, we invite you to examine all the ways we nourish and nurture Mama Earth.

Some cool facts to consider:

The Earth and the human body share many similarities, so in this way, you could say that how we treat the Earth is a reflection of how we treat ourselves.
Earth and the human body are made primarily of water, and the body’s circulatory system mirrors the process of the rivers and streams that carry water all over the world to sustain life. The other way Earth and the body are similar is in how they present various ecosystems; the Earth is home to over 8.7 million species, and our bodies host roughly 10,000 species.
The human body and planet Earth are also made from the same elements. In fact, we share 97 percent of our atoms in common with the rest of the galaxy. Oxygen accounts for more weight than any other element in both Earth and the human body.

To geek out even more on these fun facts, click here.

If you’re participating in the month of Seva, in the 50 Simple Acts booklet, you’ll see some of the ways we’re encouraging participants to give back to Mama Earth. Reducing our carbon footprint and examining how our actions impact the environment and all living beings on the planet is one way we send and receive compassion.

Questions for you to consider:

When was the last time you convened with nature? Please take a moment to be grateful for its beauty.
Make a list of all the ways the Earth supports and nourishes you, then make a list of all the ways you reciprocate.
In what ways do you give back to the planet?
What action will you take today to support sustainability for our planet?

This Saturday’s class was inspired by a creation myth I read in Braiding Sweet Grass.

A big thank you to all who recommended books a few months back in the FB group – I’m plowing through the list and enjoying the broad range!!

Sending love and a virtual hug,
Clara & the team.

Saturday’s LIVE Class
April 10th at 9am PST

Turtle Island

This week’s creation myth comes to us from the First Nation communities of North America, specifically the North East.

We will begin the class with the myth of Turtle Island, then move into an open level vinyasa practice moving towards the forward fold & hip opener, turtle, kurmasana.

The physical practice will focus on opening the inner thighs, hamstrings, upper back.

Props needed: 2 Blocks.

Next WEDNESDAY’S LIVE class
April 14th at 12pm PST

Earth Mandala

Join Clara for a 30-minute Hatha practice focused on opening all sides of the pelvis while moving through a sequence inspired by Shiva Rea’s mandala namaskars.

Great for after a run, bike ride, or a day of sitting.

Props required: 2 Blocks.

For your Seva this week, we invite you to examine the products you use daily and consider how they impact the planet we share.

Two of our partners for the challenge, Tru Earth and Supported Soul, feature eco-friendly, biodegradable products to reduce our ecological footprint.

Cosmic Influence of the Planets
(According to Astronomers & Astrologers)

The Greeks derived the word ‘planet’ from ‘planetes,’ which translates as ‘wanderer.’ Before 1543, when Nicolaus Copernicus produced the theory that the Earth and all planets revolve around the sun, the Earth was believed to be the center of the universe.

With advancements in technology, we’ve more data and details to enhance our understanding of outer space and how the Earth relates to the neighboring planets, stars, moons, and atmospheres.

In 1992, the discovery of a new world named Eris caused astronomers to question the qualities of a planet and redefine the context of what makes a planet, a moon, and a star. Eris caused astronomers to strip Pluto of its label as a planet; Pluto is now a dwarf planet.

In astronomy, there are eight planets. This consideration is based on mass and atmospheric gases. In astrology, there are ten planets. Astrology uses the planets as symbols of the different qualities and driving characteristics that govern various aspects of our lives. Each planet rules with unique energies, directives, interests, shadows, and values.

The ten planets used in astrology include the seven planets considered by astronomers plus Pluto. The sun and the moon are known as the luminary planets. Earth is not considered as one of the governing planets in astrology as humans live on Earth. Astrology studies the movement of planets and how they affect our lives, and because we live on Earth, it cannot be considered.

The ten planets of astrology make up the 12 Houses of the Zodiac. To know how the planets affect us and events on Earth depends on where they’re located in the zodiac at any given point in time.

Here’s how it works: as the planets move, they orbit through the different zodiac constellations. A natal chart expresses where each of the planets were located when you were born. Understanding the planetary influence over the zodiac is one lens to examine how you interact with the world and express energy.

☄︎ The Symbols and Characteristics
of the Ten Planets of Astrology ☄︎

☉ Sun ☉
Represents: ego-self
Rules over: Leo

The sun represents our ego. As the center of the universe, it represents the core of who we are and our conscious mind. The sun is the driving force and light behind our personalities and reflects what gives life to the world around us. Sun signs are the most commonly known of the zodiac as it captures our passions, inner motives, and ultimate desires. The sun represents a more solar, active, masculine energy and is expressed in our public personas. Leo’s, ruled by the sun, love being in the spotlight and sharing their gifts with all those around them.

☽ Moon ☽
Represents: emotional-self
Rules over: Cancer

The moon is our inner world. How we process emotions and intuit events is linked to the energy of the moon. The moon represents the private side of ourselves, the inner and hidden realms we explore alone. Moon energy is feminine, receptive, soft, and empathetic. The moon may also present the shadow side of ourselves that we do not want or allow others to see. Cancer’s ruled by the moon are often very in touch with their emotions and attune with ease to others’ feelings.

☿ Mercury ☿
Represents: communication
Rules over: Gemini and Virgo

Named for the Roman messenger god, Mercury affects how we communicate, express ideas, and reason. How we transmit, process, and assimilate information is affected by Mercury, which is why Mercury in Retrograde disrupts the flow of information and throws everything off-kilter. Gemini and Virgo, as ruled by Mercury, are intellectually sharp, witty, and capable of carrying on in diverse social groups and relationships.

♀ Venus ♀
Represents: romance
Rules over: Taurus and Libra

Named for the Roman goddess of beauty and love, Venus reminds us to exalt in the world’s aesthetic pleasures through sound, touch, taste, sight, and smell. Luxuriating in romantic relationships and sensual pleasures is the typical style of Taureans and Libras. This planet also manages our finances and material possessions and how they relate to our values.

♂︎ Mars ♂︎
Represents: action and assertion
Rules over: Aries

Mars represents raw, passionate, determined energy; those with mars in their chart are natural-born leaders. Named for the god of war, Mars shows us how to pursue our wildest dreams and aspire to goals others wouldn’t dare leap for. Mars is our inner, primal instinct; it screams loud and clear from the depths of our bellies to tell us when, where, and how to act. Aries ruled by mars have the potential to become great and fearless leaders.

♃ Jupiter ♃
Represents: opportunity
Rules over: Sagittarius

The largest of all the planets, Jupiter, is the symbol of abundance and growth. Sagittarians with Jupiter in their chart are naturally lucky, prone to take risks others wouldn’t, and typically herald good fortune for their efforts! Jupiter also represents healing and expresses the contraction and expansion that occur when we push past our comfort zone and test new boundaries.

♄ Saturn ♄
Represents: discipline
Rules over: Capricorn

Saturn is most widely known for the Saturn Return that occurs for individuals in their late twenties. Saturn Return refers to the moment when Saturn completes its cycles around the sun and arrives in the exact place in the sky that it was when you were born. Saturn is the disciplinarian. Setting boundaries, maturation, responsibility, and questioning one’s motives are the general themes for Saturn’s energy. Capricorns ruled by Saturn might use this hard-edge energy to pursue challenging aspirations and develop their higher self.

♅ Uranus ♅
Represents: awakening
Rules over: Aquarius

Uranus is known as the Awakener for its ability to shake things up and invent new modes of power. This planet presents us with the unusual, the absurd, and the chaotic; riots and revolution occur through Uranus. Aquarians ruled by Uranus energy are quick-witted, inventive, direct, and utterly unique; you might call them the mad scientist.

♆ Neptune ♆
Represents: intuition
Rules over: Pisces

Neptune was the god of the sea, so it’s only natural that this planet governs Pisces. Neptune guides the world’s more subtle forces that diminish the ego and other superficial boundaries associated with dreams, intuition, and mystery. Neptune seeks and leads the individual toward fantasy; it’s the planet of escapism and exploring spiritual depths. Pisces are known for being dreamy and super sensitive to things others do not experience, which is Neptune’s influence.

♇ Pluto ♇
Represents: the subconscious
Rules over: Scorpio

Pluto represents the depths of the subconscious and hidden desires. Named for the god of the underworld, Pluto also symbolizes the power of transformation, regeneration and helps individuals shift their perspective to see events or themselves in a new light. Scorpios ruled by Pluto likely experience things in extremes; balancing light with dark, birth with death, and being an individual with joining the collective.

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Join Me for a Yoga Class that Explores the Cosmos

The cosmos is a vast living body, of which we are still parts.
The sun is a great heart whose tremors run through our smallest veins.
The moon is a great nerve center from which we quiver forever.
Who knows the power that Saturn has over us, or Venus? But it is a vital power, rippling exquisitely through us all the time.

– D. H. Lawrence –

Hello, fellow friends on the path,

We’re three days into Energize 30-Day Yoga Challenge! I’ve themed the month of classes and content to explore various aspects of the universe, including the cosmos, Gaia (the earth), community, and the individual experience.

Each week is based on one of the four aspects; the class offerings will include an origin story, themes, and postures to connect you to the concept.

If you’re not participating in the challenge, I hope you take a little extra something away from the LIVE classes and the content we share this month.

A few things to note for April

I’m offering two LIVE classes all month. You can join me every Saturday at 9 AM PST for a 60-minute vinyasa practice and Wednesday at noon PST for a 30-minute slower-paced practice.
All LIVE classes will be available on-demand within a few hours after the event.
We’re tracking our progress all month by typing YES after each class. You can participate by adding your comment to the class on the Apps or to the Facebook Group, where we upload the day’s class.

See the details for the upcoming LIVE classes:

Here’s the info on SATURDAY’S class:

The Golden Egg – King Pigeon

This creation myth found in the Rig Veda, one of India’s most holy and oldest books, states that the universe was born from a golden egg. Clara will begin by telling this myth and tying it into the practice working towards the backbend, Eka Pada Rajakapotasana (King Pigeon).

This physical practice will open all front and sides of the pelvis, chest, and shoulders.

Props Needed: 1 Strap/belt, 1 Block

Here’s the info on WEDNESDAY’S class:

Into the Stars

Join Clara for a 30-minute Slow Flow practice themed in the element of Space/Ether. This practice has no peak pose but instead focuses on creating more space in the body and mind.

Props Needed: 2 Blocks.

Develop Strength in Mind & Body:

Three New Core Yoga Classes on PWC

SIMPLE CORE

A short and simple core class targets the four core muscles, the rectus abdominous, transverse abdominous, and internal and external obliques. A strong core assists in supporting a strong and healthy spine and prevents lower back pain. All movement comes from our core center, so developing the muscles to support movement is essential to our overall health and well-being.

GOOD TIMES IN PLANK

A quick session to ignite the core and strengthen the abdominals, this class is great to do as a warm-up before your workout or on its own. Core strengthening exercises bring awareness to the muscles that support the spine and enhance our ability to engage in activities. In this short class, explore plank sequences to develop strength in the core, arms, and back body.

DANCING CORE

An energizing core class to fire up your day, Ana Forrest Yoga inspires this class with abdominal strengthening exercises to target the deep core stabilizers. Do this class before your usual practice, workout, or on its own to build heat, strength, and clear static energy. Move through six core exercises and five poses to release the abdominals and create mobility in the spine.

Ω
Astrology: Scientific Myth or Madness?

An Approach to Stargazing in the 21st Century

Humankind has been seeking answers about the universe since the beginning of time. We’ve begged questions, created mythologies, and hosted experiments to better understand what the galaxies are made of. Philosophers, scientists, and artists all contribute to the vast narrative of what it means to be human and how we came to be.

The study of astronomy has helped define our relationship to outer space and celestial objects. Astronomers use mathematics, physics, chemistry, and biology to explain the origin and evolution of the planets, moon, stars, nebulae, and other celestial phenomena. Astronomy has helped us track the seasons and establish when to plant crops, measure time, prolong our species’ survival, and respond to potential threats from outer space.

As we broadened our lens to take in the stars, we discovered that we are made of the basic elements of the universe. As Carl Sagan once famously said, “The cosmos is within us. We are made of star-stuff. We are a way for the universe to know itself.”

Astronomy is where the practice of astrology seeks its foundation; entirely different studies and conversely compared, astronomy and astrology have common roots in the investigation of the cosmos. Where astronomy fails to provide an answer, as modern science and technology go only so far, astrology attempts to provide the answers.

Astrology considers celestial bodies, planets, and the movement of objects in space and their relationship to humankind and events on Earth. The earliest evidence of humans tracking the moon’s influence on the tides was recorded 25,000 years ago. The Babylonians were the first to create a system for astrology around the 2nd Millenium BCE. The Egyptians developed a system of time measurement based on the constellations they called the decans.

Alexander the Great introduced the Greeks to the cosmological ideas of the Babylonians, and the theories of astrology were eventually passed on to the Romans. Astrology influenced Medieval Europe until the end of the Renaissance with the breakdown of Aristotolein physics; by the 17th Century, Astrology was considered divination.

From India, the earliest mention of astrology is in the Vedas, one of India’s oldest texts containing Sanskrit literature and scriptures of Hinduism.

Astrology is held in high regard in China thanks to Confucious, who once said, “Heaven sends down its good or evil symbols, and wise men act accordingly.”

The Maya, Mixtec, and Aztecs utilized calendars linked to intricate astrological systems to answer questions of day-to-day life. Evidence shows that the Mayans also tracked planets’ movements, including Mercury, Mars, and Jupiter.

Considering how past civilizations have examined the stars and identified with the universe’s fluctuations, how do you regard astrology? Is it best considered a scientific myth established in astronomy, or is it madness? Should we refine our decisions based on the fullness of the moon or a shooting star?

Here are a few quotes from infamous philosophers, scientists, and artists that seek to resolve the mysteries of the universe.

∾

We have peered into a new world and have seen that it is more mysterious and more complex than we had imagined.
– Vera Rubin, astronomer.

It is not in the stars to hold our destiny but in ourselves; we are underlings.
– William Shakespeare, playwright.

We have to be very careful not to impose our hopes and desires on the cosmos, but instead, in the scientific tradition and with the most open mind possible, see what the cosmos is saying to us.
– Carl Sagan, astronomer.

About astrology and palmistry: they are good because they make people vivid and full of possibilities. They are communism at its best. Everybody has a birthday and almost everybody has a palm.
– Kurt Vonnegut, writer.

Science, like every effort of thought, consists in interpreting experience… all human thought, including beliefs which appear completely absurd, is experimental and claims to be based on and confirmed by experience.
– Simone Weil, philosopher.

Do not look at stars as bright spots only. Try to take in the vastness of the universe.
– Maria Mitchell, astronomer.

The universe is made of stories, not of atoms.
– Muriel Rukeyser, poet.

Astronomy compels the soul to look upwards and leads us from this world to another.
– Plato, philosopher.

Space is for everybody. It’s not just for a few people in science or math, or for a select group of astronauts. That’s our new frontier out there, and it’s everybody’s business to know about space.
– Christa McAuliffe, astronaut.

And what if the sky here is no different
And it is my eyes that have been sharpening themselves?
– Sylvia Plath, poet.

A physician without a knowledge of Astrology has no right to call himself a physician.
– Hippocrates, physician.

With Deep Gratitude to Our Partners

of Energize 30-Day Yoga Challenge

DIVINE EAST

Divine East is one of our partners for the 30-Day Challenge! One winner will receive a mala made by the wonderful women, Sam and Danelle, of Divine East.

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SPOTIFY MUSIC PLAYLIST

Shiva’s Gift & Detox Yoga Classes to Remove Toxins

Wellspring of energy
Rises in the body’s core
Tap it and be sustained.
Channel it, and it will speak.

– Deng Ming-Dao –

Hello, fellow friends on the path,

We’re closing out the month honoring the Hindu god, Shiva, Lord of Destruction and Transformation.

Shiva is the patron saint of yogis as his practice is that of meditation and dancing the tandeva, the dance of destruction. Yogis seek to connect with the Oneness of the universe – through meditation and are interesting in transforming themselves – doing their own tandeva.

▴

What Does Shiva Mean?
Shiva = Sha + ee + Va
Sha stands for Shareeram or body
ee stands for eeshwari or life giving energy
Va stands for vayu or motion

Thus, Shiva represents the body with life and motion.

This analysis brings us to the deeper understanding that Shiva is life, Shiva is potential for life, Shiva is all-encompassing – the universal soul or consciousness.

You can read more about Shiva and what he stands for, in this article.
▴

We call on Shiva when we want to transform and shift our current state—as the God of Destruction, Shiva is the warrior who appears when we need to let go, surrender, or fight to release whatever it is we’ve been holding on to.

Questions to Consider:
✺ Are you seeking connection or transformation?
✺ How would you like to go about this, quietly or with a roar?

In other news, the class playlist for Energize 30-Day Yoga Challenge live!

For all those who are joining us on this epic exploration into the cosmos, you can preview the classes of the month in the playlist on the PWC apps.

It’s never too late to join us: all non-members can sign-up for FREE with the coupon code ENERGIZE2021

Invite your friends, family members, coworkers, and anyone you know who would benefit from the motivation and inspiration we share in our 30-day challenges!!

Here’s the info on tomorrow’s class:

Shiva’s Gift

Shiva is the Hindu god of destruction, transformation, and dissolution. A more primitive form of Shiva is Agni, the god of fire.

Join Clara for a fiery 60-minute practice focused on twists and arm balances. The peak pose we’ll be working towards is Koundinyasana 1.

What to expect: Outer hip opening, lots of twists, and core integration.

Props you’ll need: 1 Block.

The Benefits of Detox Yoga
(and classes for you to enjoy!)

Your body has all it needs to invigorate processes that aid in detoxification. The yoga poses stimulate the circulatory system, endocrine system, and associated organs to cleanse the body of unnecessary toxins and tension. Adhering to a specific diet and taking supplements are associated with a detox, though not necessary to feel rejuvenated and get the results you crave to restore your body to its optimal health.

Detox yoga stimulates three primary systems through specific yoga poses to detoxify and rid the body of waste. The three systems targeted in detox yoga classes include the digestive system, the lymphatic system, and the integumentary system (the skin). Poses such as twists and inversions, increasing the heart rate through vigorous movement, and pranayamas that shift the body from fight or flight to rest and digest mode help detoxify the body.

Read on for a closer examination of how specific poses and pranayamas benefit the body through detoxification.

TWISTS

The digestive system is affected when we twist. Twisting affects the large intestine and stimulates blood flow around the muscles of the abdomen. The large intestine is where your body forms feces to excrete from the body.

B.K.S. Iyengar referred to twists as the squeeze-and-soak action as the twist creates an intra-abdominal compression. When the twist is released, the digestive organs receive blood rich in oxygen and nutrients. Twisting to the left compresses the descending colon, which pushes everything in the direction to relieve digestive stress and assist in the digestive process to remove waste and excrement.

INVERSIONS

The circulatory and lymphatic systems are affected whenever we invert. Inversions allow fresh blood to be transported to the liver and kidneys to shift the blood cycle to the body’s tissues and organs. Inversions also change the flow of cerebral spinal fluid, stimulate the lymph system, and flush the adrenals to promote the release of endorphins and neurotransmitters that make you feel good.

VIGOROUS MOVEMENT

The circulatory and lymphatic systems are affected by vigorous movement. The circulatory system consists of the heart and blood vessels. The lymphatic system consists of the spleen, tissues, and organs that remove toxins and transport white blood cells throughout the body. Lymph nodes are points in the body that filter the lymphatic fluid.

Through vigorous movement, the heart rate increases and stimulates blood circulation, including blood and lymph fluid. As our heart beats faster, we may begin to sweat. Sweating is the release of toxins exiting the skin. Muscle contraction also triggers the lymphatic system to move fluids to remove bodily waste and carry white blood cells that fight and prevent infection.

The integumentary system, the skin, is cleansed through sweating. As we sweat, hopefully, we drink more water to produce urine and clear the kidneys.

PRANAYAMAS

When the body is in a constant state of fight or flight, aka stress, this is very hard on the systems that promote good health and vitality. The digestive system, circulatory system, and immunity are all affected by hormones released when we’re feeling stressed. Cortisol is the stress hormone we experience during fight or flight and triggers the release of more glucose (sugars) into the bloodstream when we may not need it.

Stress shifts our energy and refocuses the body’s vital processes on keeping the heart rate elevated to keep us alive when we’re in fight or flight.
Shifting the body’s energy into rest and digest mode benefits the digestive, circulatory, and lymphatic systems and maintains proper function. Focused pranayamas (breathwork) in yoga shifts the body into rest and digest mode. Deeper breaths slow down the heart rate and the body’s essential systems. Focused pranayamas such as kapalbhati, ujjayi, and 4-part breathing have a specific purpose and benefit overall relaxation.

Wrap up your month with detox flow yoga to remove physical, emotional, and energetic blockages before we start the 30-Day Challenge in April!

For deep twisting to cleanse the digestive system, check out the Twists Collection.

Build a sweat to remove toxins and stimulate the circulatory and lymphatic systems in the Get Strong Collection.

Go upside down to recirculate blood, lymph, and spinal fluid flow in the Inversions Collection.

Shift the body into rest and digest mode to come back to neutral if you’re feeling stressed with the Mantra & Meditation playlist, where you’ll also find a selection of pranayamas to practice.

Did You Know…

You can develop the power, strength, and discipline to build towards a peak pose on Practice with Clara!

Choose from a selection of classes that scale to a peak pose or flow:

▴ Forearm Stand ▴

▴ Visvamitrasana ▴

▴ Dancing Shiva ▴

& More!

For more peak pose focused classes, check out these collections:

Body Focus Collection
Get Strong Collection
Vinyasa Yoga Collections

clararobertsoss

SPOTIFY MUSIC PLAYLIST

5 Ways Meditation Promotes Good Health & LIVE Meditation

“You dream of a new world to come, a new world to be birthed, a new dream to be dreamt.
In the dream, a flower grows, a lotus from which the creator and the creation will unfold.
From which light will begin to shine upon this vast dark sea, unveiling all the magic sleeping within.
From this flower, infinite worlds and universes will be born.
Each will contain a seed of light.
And these seeds will light the heavens for all to guide their journeys by.”

― Thomas Lloyd Qualls, Painted Oxen

Happy Spring Equinox, friends!

Tomorrow marks the halfway mark between the winter and summer solstice. The seeds we have planted in the winter months are beginning to surface from our interior universe into the material world.

This is an auspicious time to set intentions, think about what you want to bring forth into the world and what you want to shed in the process.

This weekend we’re hosting a special Spring Equinox Retreat to celebrate the shift of seasons.

In addition to the weekly LIVE class on Saturday at 9 AM PST, I’ll be hosting 2 LIVE meditations to open and close the retreat.

You can see the full retreat schedule here and preview the list of activities, yoga classes, and yummy recipes we’ve planned for the weekend!

The vision for this retreat is to provide a space for us to reflect on what’s happened the past few months and what direction we’d like to go in the coming months; as we open to the warmth and abundance of springtime, now is the moment to cultivate the habits and rituals that will inspire us daily. It’s also a great time of year to clean and rearrange your house to help shift the energy of winter and call in spring.

Questions for you to consider:
▴ What has happened in the past few months? What have you learned?
▴ What would you like to manifest in the physical world?
▴ What are three things you can do to change the energy in your house?
▴ What daily ritual or habit can you start to help inspire and connect you?

The retreat is an offering, so feel free to attend as many or as few of the activities that suit your schedule. One of the benefits of online yoga is the freedom to choose where, when, and how you show up for practice.

I cannot wait until we can come together and share physical space, and this spring equinox retreat is my way of gathering with the community we’ve created worldwide.

I hope you can join me for a live meditation or live yoga class.

The retreat is FREE for all PWC Members, and you can always join for the 7-day free trial if you’re a non-member and want to join us.

How You Can Make Meditation A Daily Ritual

A daily meditation practice doesn’t have to be complicated—even a short 2-5 minute meditation performed each day has many benefits that compound over time.

There is no prescribed way to meditate. For beginners, it’s best to start by focusing on the breath and breathing into all parts of the body to create space and calm. There are many different methods of meditation to accommodate individual preferences.

Meditation is a state of mind, not an activity. Meditation may be performed sitting, laying down, walking, reading, writing, or performing other tasks that help calm the body and mind. Meditation doesn’t necessarily mean sitting on your yoga mat; we can meditate while washing the dishes, picking our kids up from school, waiting in line at the grocer, or taking out the garbage.

How long you meditate each day depends on your level and the style of meditation you choose. If you’re tight on time, 10-minutes of meditation is better than skipping it altogether. If you’re new to meditating, start with 5-10 minutes and add a minute or two each day. Ultimately, it depends upon the practitioner.

If you’re not convinced that meditation is something you should include in your daily routine, read on to see the mental, physical, and emotional support meditation provides.

5 Reasons Cultivate a Meditation Practice
for Your Body, Mind, and Spirit:

1.

Meditation works with the vagal tone, which is the activity of the vagus nerve.
The vagus nerve connects to the body’s principal organs, including the stomach, liver, heart, lungs, and brain, and is responsible for controlling the heart rate. By breathing deeply, we influence the vagus nerve and slow down the heart rate. A slower heart rate slows down the body’s vital processes, including the busyness of the mind.

2.

Theta waves, which are the brainwaves associated with healing and the subconscious’s powers, are released during meditation, dreaming, and deep sleep.
When theta waves are more active during meditation, it’s possible that the mind and body experience rejuvenation and growth. Theta waves help prevent burnout and healing from mental and physical stressors and are the source of our more creative and intuitive processes.

3.

The release of feel-good hormones serotonin and dopamine during meditation may help manage anxiety and intense emotions. The lessening of the stress hormone cortisol reduces tension and angst.

4.

Meditation boosts the immune system by decreasing the stressors on the body.
When we hit the burnt-out zone, our immune system takes the hit and causes the body to become inflamed as a means to protect itself. Stress causes the body to stay in fight or flight mode, which takes its toll on the mind and body. Meditation shifts the body from fight or flight, the sympathetic nervous system, into rest and digest, which is a function of the parasympathetic nervous system. It’s in rest and digest mode that we can recover and restore to a more balanced state.

5.

The muscles relax when we meditate. Deeper breathing and stillness slow the body’s processes down, so we might passively release any tension we’re holding in the body or mind. Where yoga actively stretches to release the muscles, meditation creates space for muscles to soften and relax.

New to Meditation? —Here’s where to start!

⭐️ Open-Level Meditations for beginners:

Durga Meditation is a <5-minute meditation that focuses on the strength and power of Durga Maa.

Use this meditation to connect to your inner warrior.

Mudra Meditation is a <10-minute meditation that includes Bhramari breath and two mudras to ease you into a meditation practice.

⚡️ Meditations for those who have a practice:

O cean Meditation is a 15-minute meditation that features the rhythmic waves of the ocean. Take this meditation laying down or supported by a wall if you need to.

You Who Has Been Seeking is a 12-minute meditation that asks you to sit with the simplicity of The Radiance Sutras. The offering of this meditation is to allow the poem’s words to wash over you and breathe into the feeling that the poem invokes in your body.

Meditation & Visualization practices:

Expand Visualization is a 15-minute meditation that taps into the expansiveness of the heart to bring more awareness to the breath, how you feel, and how you relate to the environments and individuals in your life.

Light Meditation is a 15-minute meditation that that moves through a body scan and visualization to help calm the nervous system.

💫 Meditation & Movement practices:

River of Prana is a 20-minute class that features a moving meditation to connect you to your body and breath. This meditative flow class provides the space to ground through deep breathing and fluid movement from Shiva Rea’s Prana Flow, a rhythmic style of yoga that links the body to the breath to directly influence Prana (life-energy) through the body.

Pranayama Meditation is an 8-minute class that features a variety of kriyas (purification practices), pranayama (breathwork), and meditation.

If you know first-hand how good it feels to meditate and revel in the benefits, share your wealth with a friend—all new members of PWC get 7-days free!

Here’s the info on tomorrow’s class:

The Great Balancer

Vishnu is the Hindu god known for bringing balance back to the world. Join Clara for a 60-minute practice working on balancing on our hands.

What to expect: Core, chest, and glute strengthening. Hamstring, tricep, and shoulder opening.

Props you’ll need: 1 Block.

clararobertsoss

6 Ways to Celebrate Spring to Create a Strong Foundation

The monster I kill every day is the monster of realism. The monster who attacks me every day is destruction. Out of the duel comes the transformation. I turn destruction into creation over and over again.

– Anaïs Nin –

Hello, fellow friends on the path,

The theme for the week is creation; in the LIVE class Saturday, I’ll share a bit about Brahma, the Creator of the Universe.

It seems counterintuitive, but how we create ultimately depends on what we can let go of or destroy. Transformation requires the polarity presented in creation and destruction; we cannot manifest new ideas or experiences without making space first.

To create, we need to establish a strong foundation for what we want to will into the world, be it a physical experience or a mental construct. As we move through March (in like a lion and out like a lamb), I’d love for you to examine your strength and how it contributes to your lifestyle in what you hope to create in the coming months.

Questions for you to consider:
▴ Where do you feel strongest in your body? Why do you think this is?
▴ Where do you feel strongest in your life? Why do you think this is?
▴ Who in your life brings out your strength?
▴ What actions enhance your strength, and what actions deplete it?

To create, we must have a strong foundation to stand upon, which is why the class’s focus this week is using the wall to build strength and stability. If you’re joining us at 9AM PST, have some space cleared at a wall for practice.

Join me SATURDAY, MARCH 13th, at 9AM PST
for a dynamic practice that uses the wall to build strength and stability
Create a Strong Foundation

Here’s the info on the class:

Create a Strong Foundation

Brahma is known as the creator of the universe. He brought forth all that we see in the material world. All that is tangible is attributed to Brahma.

Join Clara for a 60-minute practice using the wall to help strengthen the base of our poses. We will be moving through a standard vinyasa sequence, using the wall as our guide to getting stronger in our practice. There will be no peak pose.

Props you’ll need: 2 Blocks.

SPOTIFY MUSIC PLAYLIST

6 Ways to Celebrate Spring Equinox

Spring Equinox takes place on Saturday, March 20th, with the invitation to shift with the seasons as the days get longer and lighter. Equinox is when the sun and moon are at equal points; it marks a transition into a new phase as we perceive changes in our environment. Trees blossom, flowers push up from the dark earth, birds return from migration, and wildlife is more abundant. It’s a time of renewal and a season to celebrate rebirth, be it physical or metaphysical.

Ostara is the Pagan festival for Spring Equinox when Germanic Goddess Eostre is worshipped. Eostre is the Goddess of Spring and Dawn. For centuries, people have recognized Spring Equinox with festivals and feasts, gathering as a community to mark the transition from darkness to light. Easter, which occurs Sunday, April 4th, is named for Eostre; the naming originates in the late seventh and early eighth century from British Monk Venerable Bede’s writings.

We may not be able to gather for festivals and feasts at this time, but we can still observe the rebirth and richness of life and create rituals to salute spring.

Here are the 6 ways to celebrate spring equinox at home:

1 . Feng shui your living space.

Declutter your home to shift the energy as we transition seasons. Feng shui is an ancient Chinese practice to balance the Chi (energy) of the living space. The goal is to create harmony in the physical realm to influence the more subtle realms of living.

General guidelines to feng shui include:

The commanding positions of furniture
Adding vertical lines and shapes
Maximizing light and space
Minimizing clutter and obstacles
Adding plants and aspects of nature

Check out this blog post for more feng shui tips.

2. Wake up 30-minutes earlier.

As the days get longer and temperatures increase in the Northern Hemisphere, we’re treated with the opportunity to make the most of our time. Waking early creates space to be productive and indulge in the leisure of doing what you love. It’s time to leave the slower-paced yin of winter and shift into a more solar-powered spring.

The Quick Class Before Work playlist provides 20-40 minutes yoga classes that get you sweaty and fired up for your workday.

3. Tend to your garden.

Spring equinox symbolizes new beginnings; it’s the time of fertility when the land ripens with nature and wildlife, signifying a transition and new life. Where winter invites us to slow down and become more introspective, spring asks us to tend to consider the seeds to plant and tend to our garden—be it physical or spiritual.

Here are 5 easy veggies to seed that thrive in cooler climates:

Broccoli 🥦
Kale
Lettuce 🥬
Radish
Snow peas

If you have a green thumb (or want one) now is the time to start considering what you want to plant if you want a pre-summer harvest!

4. Refresh your daily diet.

Springtime is one of the best times to do a detox or a cleanse. Ayurveda Therapist and Yoga Teacher Maria Garre advised on the benefits of a cleanse during the equinox.

“One way to create good Agni is to cleanse; you want to cleanse to get rid of ama twice a year in the fall and the spring. You cleanse and detox when the sun and moon are balanced. You don’t cleanse during other times of the year; you want to cleanse closest to the equinoxes. During detox, you’re purging the physical and also the mental ama. Mental fear comes out during a detox. It can be very emotional and well as physical.

We all accumulate ama throughout the year. Fall is a great time to clear and spring; spring is a time to celebrate renewal. Cleanses are a time to reset our mind, body, and spirit.” – Ayurveda Therapist, Maria Garre.

For more on how to better digestion and work with your constitution, listen to this podcast with Maria Garre.

For diet recommendations, check out the nutrition guides on Practice with Clara (Pitta, Kapha, Vata), and the practices to balance the elements in the Ayurveda Collection.

5. Reconnect with your community.

Springtime bestows gifts of light and warmth, which means we may gradually spend more time outdoors. Activities such as hiking, walking, running, and exploring nature with family and friends are a few activities to reestablish connections with the community that reduce screentime.

If you’re feeling skittish toward in-person events, there’s an increasing amount of virtual classes, workshops, and retreats to participate and gather with like-minded individuals.

Practice with Clara hosts a LIVE class every Saturday at 9am PST where yogis worldwide gather for myth, mantra, and a vinyasa yoga practice.

6. Join us for a Spring Equinox Weekend Retreat!

This self-led retreat is free for all members of Practice with Clara and boasts a weekend of yoga, recipes, and activities themed for the spring equinox.

The weekend includes 3 LIVE classes for you to attend, in addition to on-demand classes you may do at your leisure.

The LIVE classes include:

Opening Ceremony & Meditation
Vinyasa practice with Live Q&A
Closing Ceremony & Meditation

See the Spring Equinox Retreat Playlist.

See the full schedule, and don’t forget to mark the date on your calendars!

❀ Invite your friends, family, and coworkers ❀

With open-level classes and various activities unrelated to yoga, you don’t need to be a yoga practitioner to enjoy the retreat’s festivities.

Living your yoga every day doesn’t necessarily mean making it to your yoga mat—which is one of the tenents we hope to convey at Practice with Clara.

New members receive 7-days free to PWC on-demand & LIVE class content.

Did you know...

Learn how to get into peak poses and prevent injuries on Clara’s YouTube Channel.

We post YOUR QUESTIONS on how to get into peak yoga postures, work with injuries and tight muscles, and discuss proper alignment in the Q&A videos on Clara’s YouTube.

Sending love and a virtual hug,
Clara & the Team.

clararobertsoss