Do you ever feel like Valentine’s Day has become more about buying flowers and chocolate and less about truly and authentically showing your love?How often do couples place a higher priority on connecting on a deeper level, opposed to filling your time with plans and your space with new things?

No matter what holiday is approaching, we have two choices: we can go the easy route and follow the trends of gifts and filler activities, or we can proactively choose to connect and find intimacy in ways that we may have forgotten over the years of grueling schedules, kids, school, work, etc. One of the sweetest and most effective ways to find this connection is through partner yoga practices.

If you haven’t tried partner yoga yet, here’s 5 reasons to roll out a mat for you and your loved one this Valentine’s Day:

It’s a fast track to Union:

Partner yoga brings traditional yoga principles into the realm of relationship, allowing a deeper physical, emotional and energetic connection with your partner. My teacher describes partner yoga as an accelerated path to Union and I fully agree: I’ve found a deeper bond both with my man and with myself.

It helps us reconnect:

Making time to connect is especially important in harder times—times when intimacy and stillness may seem like a distant dream. You’d be surprised what a simple 20 minute partner yoga practice can do to get rid of the superficial worries and lingering complaints we may hold against our loved one. I like to remind people the heart of the teachings from A Course In Miracles: “Only love is real, everything else is an illusion.”

It feels really good:

Imagine getting (and giving!) a constant source of yummy, effective hands-on adjustments in each and every pose. In partner yoga, we have a “no enduring” rule: everything should feel good for both partners. And with proper alignment and instruction, it can feel downright amazing. People often find themselves experiencing a much deeper expression of poses than in their individual practice.

It keeps things fresh:

As all couples will agree, once the honeymoon phase is over, you’ve got to put in effort to keep things new and exciting. Partner yoga is an invitation into a sacred journey of discovery, figuring out how to work with your bodies, their specific needs and limitations. It’s a lot like riding a tandem bicycle together—both partners pull equal weight but have a different impact on the ride. The simple thrill of figuring out that one pose feels better when your partner’s hand is here instead of there is a fun, nourishing and easy way to keep things fresh. And yes, it does make for a great lead to foreplay if you’re so inclined.

It’s the gift that keeps on giving:

Like any new practice, there can be a learning curve while you begin to understand the basics of the work. At the beginning you may want to invest in a partner yoga workshop, online class or iPhone appto help get started. Once you have the basics down, you can practice together anytime, anywhere.

So this Valentine’s Day, give your loved one a gift that is authentic, inexpensive and totally from the heart.

Are you in desperate need of YOU time??

Here you are, tired and feeling a bit worn out, desperately seeking an answer to why you may feel unmotivated to get to work or are secretly hoping the kids won’t hear that you’re up. “Am I getting sick?” “Have I reached my maximum?” “Am I burned out?” are all valid questions. 

Yes, there is such thing as being “burned out”, but there are specific factors that signal such distress. According to Mayo Clinic, a job burnout (which I believe can be applicable to anyone) is a state of physical, emotional or mental exhaustion combined with doubts about your competence and the value of your work. I have also found that it is when you reach such a point of exhaustion, that you are merely focused on surviving, not having the time or effort for anything outside of eating and sleeping. If you are concerned that this is what you are experiencing, you can take Psychology Today’s burnout test HERE.

In most cases, however, we think we are burned out when really we are just in DESPERATE need of “ME” time. This can happen when we have gone too long without doing things that are true to us, our personality, or who we are at our innermost core. Whether it be too focused on a particular project, the busy season at work, or running the kids around constantly plus cleaning the house and making dinner, these all can lead us to think that we are burned out, or worse, not good enough. So how do you know when you are there?

Take a moment to reflect on the following…

When was the last time you made yourself giggle?

When was the last time you had a social night out, with a group or just one another?

When was the last time you expressed yourself in a creative manner, FOR yourself (helping your child build their shoe box display doesn’t count)?

When was the last time you sat still, without distraction, and enjoyed nothing but silence?

When was the last time you cooked a quality nutritional meal for yourself?

When was the last time you enjoyed a mug of hot tea, sipping it slowly and calmly?

When was the last time you put effort into getting ready?

When was the last time you worked out?

When was the last time you reflected on your own thoughts? experiences? Self?

When was the last time you did something for you??? (if you think this means you can go on a shopping spree, think again! Unless you plan on going with a budget in mind, trying on clothes that make you feel good, and putting those back that are outside of your budget, shopping can be a dangerous road to self indulgence that leads to further distress).

So, what do you think? Are you in desperate need of YOU time? If you answered yes to three or more of these, then I’d say there is a pretty good chance you are in need of some “ME” time. Here is a list of my personal favorite To-do’s… in order for them to be most effective, I highly suggest enjoying them with no one else but your innermost Self (unless it requires company, of course).

Go for a stroll at a nearby park or down the block and back

Go for a bike ride

Hit the gym at a time when it is not super busy

Do a three to five day Social Media cleanse (no Facebook, Twitter, Pinterest, Instagram, Snapchat, you name it)

(Ladies) Paint your nails or get a mani/pedi with or without nail polish. (Guys) Enjoy shaving without speeding through it, but rather experience it as a manly spa treatment

Get ready for your day and put enjoyable effort into it

Wash your feet before bed (a student of mine washes her feet before walking into my yoga class. I have always thought this is such a beautiful ritual to help prepare the body and mind for deep relaxation)

Take a yoga class or practice in the comfort of your own home

Meditate, even if only for five minutes. Just sit in silence or with soft music and watch your thoughts pass by and, eventually, dissipate.

Go out with your closest friends, friend, or on a date with your man and do something new and fun!

Do something to express your creativity such as writing a poem, journaling, taking pictures, sketching, strumming that guitar you haven’t played in years, etc.

Cook a special nutritional meal for yourself… take the time to determine what you are going to make and enjoy the entire process from ingredient shopping to finishing your plate!

Go without lights for a night and stick to candles, incense, and soft music

Put on some favorite tunes from the good ol’ days and dance, baby, dance!

Create a personal routine and put it into practice (for me, I seal my evening with a warm mug of camomile tea and a piece of dark chocolate)

Of course, this is your personal time to do what resonates with you. So find what you enjoy, something that you have been missing, and take care of YOU for once. You deserve it :)

Namaste,

Yogi Rae

A Yoga International Article by Angela Wilson on October 9, 2014

We all know that yoga does a body (and a mind) good. But up until recently, no one could really say with any degree of certainty why—or even how—it improves conditions as varied as depression and anxiety, diabetes, chronic pain, and even epilepsy.

Now a group of researchers at Boston University School of Medicine believe they’ve discovered yoga’s secret. In an article published in the May 2012 issue of Medical Hypotheses journal under an impossibly long title, Chris Streeter, PhD, and his team hypothesize that yoga works by regulating the nervous system. And how does it do that? By increasing vagal tone—the body’s ability to successfully respond to stress.

The Study: The Effects of Yoga on the Autonomic Nervous System, Gamma-aminobutyric-acid, and Allostasis in Epilepsy, Depression, and Post-traumatic Stress Disorder.

What Is Vagal Tone?Most of us don’t even know we have a vagus that needs toning, but we most certainly do. The vagus nerve, the largest cranial nerve in the body, starts at the base of the skull and wanders throughout the whole body, influencing the respiratory, digestive, and nervous systems. Often thought of as our “air traffic controller,” the vagus nerve helps to regulate all our major bodily functions. Our breath, heart rate, and digestion—as well as our ability to take in, process, and make sense of our experiences—are all directly related to the vagus nerve.

We know when the vagus nerve is toned and functioning properly because we can feel it on different levels: Our digestion improves, our heart functions optimally, and our moods stabilize. We have an easier time moving from the more active and often stressful states of being to the more relaxed ones. As we get better at doing that, we can manage life’s challenges with the right blend of energy, engagement, and ease. When we can consistently maintain this flexible state we are thought to have “high vagal tone.”

...low vagal tone is correlated with such health conditions as depression, post-traumatic stress disorder, chronic pain, and epilepsy.

“Low vagal tone,” on the other hand, brings with it a sense of depletion. Our digestion becomes sluggish, our heart rate increases, and our moods become more unpredictable and difficult to manage. Not surprisingly, low vagal tone is correlated with such health conditions as depression, post-traumatic stress disorder, chronic pain, and epilepsy—not coincidentally, the same conditions that show significant improvement with yoga practice. Researchers hypothesize that it is vagal stimulation through yoga that improves these conditions.

To test their theory, the researchers investigated practices they believed would increase vagal tone. For example, they found that resistance breathing, such as ujjayi pranayama, increases the relaxation response, as well as heart rate variability (another marker of resilience). And a pilot study conducted on more experienced yogis showed that chanting Om out loud increased vagal tone and the relaxation response more than chanting it silently to oneself. Studies such as this one begin to reveal how different yogic practices impact human physiology in different ways.  

ABOUT Angela Wilson Angela Wilson, MA, manager of evidence-based curriculum for the Institute for Extraordinary Living at Kripalu, holds a master’s degree in mental health counseling from Lesley University, is a 200-hour Kripalu Yoga teacher, and has completed 250 hours of ayurvedic training.

Time and time again I have wavered this thought. I have never bothered tracking wether or not it is cyclic or if it relates to certain periods of my life: whats going on, who am I interacting with, what energy exchanges am I participating in. Every now and then, I just hit a "rut". Am I doing what I am meant to be doing? Why do I feel unfulfilled in certain areas of my life?

I am fairly confident that you have had these same thoughts. You find yourself bored, fearing complacency, then jump to the next "Grand Idea" that will bring you a lifetime of happiness and joy. Today, my idea is to be a fashionable journalist... for no other reason than my enjoyment of writing and to dress up as a Vogue fashionista. Yesterday I wanted to be an Aromatherapist. And two days ago, a Psychotherapist. All in all, I WANT TO DO IT ALL!

So why can't we shift our desires, change our locations, experience the adventure of life the way we want to do so? What are YOUR dreams and ideals? What will make YOU feel FULFILLED or COMPLETE?

Try this...

Create a list of ALL THINGS that will complete you, that will make you whole because all of your dreams and aspirations are fulfilled. Go ahead... I'll wait...

Great. Now reread through this list. Are these impossible requests? Are you in any way not capable of achieving these? Sure, it may take some elbow grease... but at the end of the day, what is holding you back? I can tell you what the likely responses are... lack of support, time, discipline, and (duh!) money. 

Now, wait a minute... can't all these be determined by you? Let's see here...

SELF SUPPORT... only you can be responsible for achieving your own dreams. 
MAKE TIME... you have a calendar somewhere, I just know it. Look at it and set time aside for YOU to work on YOUR DREAMS. Be specific and realistic.
BE SELF DISCIPLINED and stick to it. It may not seem at first that things come easily and quickly. However, if disciplined throughout the process, you will look back and see just how easily and quickly your accomplishments did come. 
And last but not least, SURVIVE. I use this to replace MONEY. Why, you ask? Because MONEY comes as a RESULT of the work you put into something. So in the meantime, determine what you need to SURVIVE and do that - all while working towards your dreams. The money will come, I promise. You just have to trust in the basic Law of Physics: the work put into something equals the work put out. This work comes from SUPPORT (inspiration and motivation), TIME (the elbow grease), and DISCIPLINE (never give up).

As your Self speaking here, 

Namaste,
Yogi Rae

There was a point in my teaching career where I was questioning myself. I had developed my teaching style based on a specific lineage, but had not pursued being a disciple of the Guru, or any Guru for that matter. It just did not speak to my heart - I had learned from so many incredible teachers along the way, that to then dedicate my discipline to one, in particular, so far away and outside of my immediate reality just didn't sit well with me. These teachers that impacted my life along the way were normal, every day people. People and friends I had met beginning as far back as my college years. These people I made bad decisions with, and had profound enlightening experiences with. We worked together, played together, f*cked up together, laughed together and cried together. And then there was my family - the drama and joy and range from immaturity to sounding advice from siblings, parents and grandparents that all contributed to my development as a person here in this world, and as a teacher. 

So in the midst of my confusion, after reading an article about the importance of a teacher having a Guru, I consulted two dear friends of mine. They too were teachers so I hoped to find an answer from their own experience. And I was right, the answer I received was so simple yet so profound - it sent chills down my spine. 

"So, what are your thoughts about the need to have a Guru? What is Guru?" I asked.

"G, yoU aRe yoU," they replied.

Ancient science :)
By Michelle "Mickie" Mueller

After this journey
to India (yoga and Ayurveda retreat), I'm thinking about the past, the far
distant past when humans were living in nature, side by side with the other
creatures on the planet, not even thinking about who had higher intelligence.

Today, many of us dismiss ancient customs, beliefs and spiritual practices as hokey rituals our
ancestors did because they didn't know any better, as if they were not as
intelligent as we are today. I've questioned this thought pattern as I've grown
more mature and after spending a few days following an ancient lifestyle
practice (Ayurveda), I question it even more. The view I see clearly now is
that these rituals were the science of our ancestors. I would say
these practices brought them closer to their true selves, but they never really
moved away from their true selves in the first place. They lived in harmony
with the planet and one another. Connectedness was at the center of all of the
ancient practices that I've had the privledge to be exposed to. Gratitude, love,
wonder and awe of the bigger picture were a daily focus.

True, modern
science is saving lives and allowing us to live "more comfortable and
convenient" lives but at what cost. Today, we as INDIVIDUALS are living
longer, but are we as a SPECIES going to live longer? We know so much more
about how the systems within the planet and how our physical bodies function,
but generally speaking, we know far less about the unseen. We know less about
what we are doing here in the first place. We've moved far away from harmony
with the planet and our fellow inhabitants. We see ourselves as seperate and
have our own separate agendas.

Here's another
aspect to think about. Sure, humans lived much shorter lives because we didn't
know how to fix the physical body in an invasive way, but with every action (or
inaction) they took, they were were experiencing on a much deeper level. Today,
we live to be 100 but we are so busy with the "things" we've created
with all of this "intelligence" we are so proud of that, often times,
we don't get the chance to think about why we are here, even if the answer is
as simple as to enjoy the ride. I'd personally rather live to be only 40 and
have lived a loving, connected, peaceful, soul evolving experience than live to
be 110 and never have had the time to think about my purpose or mission for
this experience, just here to consume (like a zombie).

This thought
process applies even if one doesn't believe in spirit (& actually maybe
this is an even more impactful thought for those who don't). How do you want to
spend your time here? Too busy to connect with family and friends? Too
distracted to notice the way a bird flaps its wings and then glides across the
sky or the way a leaf gracefully dances its way down to the Earth? To unaware
to love yourself? Not this chic! I wanna soak up every single moment :)

I'm not suggesting
that we abandon modern science, but I am suggesting that we not abandon the
ancient ways either.

Namaste 
(the universal light in me loves and honors the universal light in you) xoxo

About Mickie
I am fortunate to call Mickie a friend and teacher as she has elevated far beyond the title of a student, as many of my so-called "students" do. What makes Mickie authentic, is her care-free expression and fearlessness to embrace herself fully and completely. It's true, that when you meet Mickie it does not take more than one conversation to get to the heart of who she is. She is an Explorer of Life, finding magic and secret messages in every pulse it offers. From extremely blessed moments to those that have brought chaos and confusion, Mickie continues to search for meaning in it all - embracing the most powerful expressions to increase her spiritual development, strength and endurance. She is resilient in every sense of the word... as a Woman, a Mother, a Yogini, and a Soul having a Human Experience. 

Thank you, Mickie, for sharing your heart with the world... and making it a better place.

Namaste,
Yogi Rae

Ingredients

• 1 1/2 tbsp coconut oil
• 2 cups shredded sweet potato
• 2 tbsp chopped red onion
• 1/4 cup raisins
• 4 eggs
• 4 cups boiling water
• 2 pinches of nutmeg
• salt & pepper for seasoning
• 2 souffle dishes

Method

1. Preheat oven to 400 degrees Fahrenheit. Meanwhile begin to heat 1/2 tbsp of coconut oil on a nonstick frying pan.
2. Sautee red onions in frying pan until they begin to soften and brown, then add salt, pepper, and nutmeg and stir.
3. Add shredded sweet potato to the frying pan mixture and begin to stir. Allow the mixture to cook until potatoes begin to slightly yellow.
4. Meanwhile, use remaining coconut oil to lubricate the insides of each souffle dish. Then transfer the frying pan contents to the dishes, dividing equally.
5. Divide raisins evenly and stir in to each dish with potatoes and red onions. 
6. Place the dishes in a deep baking pan and fill with the boiling water until it reaches halfway up the side of the dishes.
7. Set the dishes in to the oven and bake for 10-15 minutes or until egg begins to turn white.
8. Serve warm, may garnish with parsley.

Prep + Cook Time: 25 Minutes
Servings: 2
Dietary: Gluten Free, Vegetarian, Sugar Conscious, Dairy Free