journaling

Finding Your Practice | How To Start + Continue On Your Yoga Journey

Whether you’re starting your yoga practice fresh, or coming back to it after some kind of hiatus, the benefits + gains from it are truly wonderful whilst versatile. However like most new endeavors, when we are in the beginning stages it’s easy to feel overwhelmed, unsure and unmotivated.

Which is why we' have compiled a (hopefully) helpful list of not only the benefits of cultivating your own personal yoga practice, but what lineages you might resonate with, what to look for in modern yoga studios as well as teachers.

Most importantly as you begin to practice yoga, know that this is much more than a form of exercise (that’s yoga Asana, we did a whole blog just about that HERE)

The movement practice of yoga can bring a wide array of physical and mental health benefits, as well as moral lessons that can be applied to day-to-day life “off the mat.”

In Sanskrit, the word ‘yoga’ translates to ‘to yoke’ or ‘union.’ The practice thus encourages us to unite our thoughts, feelings and actions to our present state, while moving forward on a personal path that will allow us to be the best version of ourselves, contribute to the greater good of our communities and society overall.

Some things to consider and reflect upon as you start your search for yoga classes:

  • How do you typically feel when you try new things and what helps motivate you to stick with it when you feel uncomfortable?

  • Do you prefer in person or online classes?

  • Do small or large class sizes feel more appealing?

  • If you’re choosing online, how often will you go to in person classes? (this is important to check in for proper alignment cues)

Health Benefits: Why Do You Want To Do Yoga

Our sympathetic nervous system controls our fight or slight response. And with daily stresses being the main trigger of this survival mechanism rooted deep in us, we may find ourselves uncontrollably releasing excess adrenaline, a hormone that increases your heart rate and breathing.

This fight-or-flight response helped our ancestors escape or make their way through dangerous situations, like a charging bear, however in the modern-day, the stressful situations we find ourselves in general are not the same life or death threats as our ancestors experienced, thus the adrenaline released is overly excessive. Yoga is excellent at activating the parasympathetic nervous system (which controls the rest + digest aspects of our body) and developing a relaxation response that counters chronic stress.

Other Health Benefits Of Yoga Include:

  • Improved sleep patterns

  • Improved strength, flexibility + balance

  • Increased energy

  • Less chronic pain

  • Lighter moods

  • Can help lower blood pressure


Many people start yoga as a path toward improved health, reduced stress and self-discovery. A sustained yoga practice can help you fulfill these goals.

If going to a modern yoga class is something new, you’ve moved to a new city/area or are coming back to the practice after a personal hiatus, ask yourself the following questions:

What Do You Want To Accomplish?

Your goals may include:

  • Improved flexibility + balance

  • Increased strength

  • Stress reduction

  • Gain more body awareness

Next, think about what type of class you might prefer. Are you more interested in a relaxing, slower class or an active and challenging one?

Before choosing, we recommend talking to your healthcare provider to make sure the movement practice of yoga is safe for you.

From there, start with a class deemed All-Levels, or even better, something specifically curated for beginners. Look for a beginner Hatha, Yin or Restorative class to attend. If you have some experience and want a class that incorporates more physical movement and strengthening, try Ashtanga or anything labeled ‘Vinyasa’ or ‘power yoga.’

All yoga studios should offer descriptions of their classes and be able to answer any questions you have beforehand. Whether you’re a beginner or an advanced yoga student, there is a class out there that meets your needs.

What Are The Staff + Instructors Like?

A yoga studio with friendly, experienced + helpful instructors will help to motivate you to keep coming back. During your first visit, the studio staff should:

  • Greet you with kindness

  • Inform you about the available equipment, such as mats + props, and where you can find it

  • Offer a tour of the facility

  • Review the rules of the studio and what to expect with each class

Do You Feel Comfortable During The Class?

Yoga classes should be accessible + inclusive. They should offer a welcoming, supportive environment free of judgment and competition. You should never experience pain or discomfort or feel forced into anything. Be sure attend and support classes that allows students to advance at a pace that’s comfortable and individualized.

As you experience different yoga classes, you’ll find that some classes align with your ideals more than others. Finding a class that focuses on the breath, promotes meeting yourself where your are and makes you feel safe is what matters most.

Find A Teacher Who Will:

  • Encourage you to stay within your limits. Most yoga injuries happen when you let ego take over and push yourself too hard

  • Focus on breathwork throughout the class. Breath is the foundation of yoga and is paramount for a healthy, sustainable + proper practice.

  • Help you modify the postures based on your abilities. This might include using props to help support you or a chair if you can’t lie on the floor, giving cues to safely get you in and out of poses, and offering modifications to poses to make the class accessible to all in attendance

Gratitude to our community near and far, both for taking the time to explore our blog and for walking the path to your best self - we hope this resonated and aids you in finding balance within.

Thanks and credit goes to the resources for this blog provided by the writers at Cleveland Clinic and Jade Yoga

Let us know in the comments below what motivates you to go to yoga class?

All Photos - Nectar Yoga Copyright

What Is Asana?

This limb has become equated to ‘the yoga practice’ in the modern western world, yet it is only one of many other limbs that make up the true yoga practice. In the yogic view, the body is a temple of spirit, the overall and complete care of which, is an important stage of our spiritual growth.

Through the practice of physical postures we develop the habit of discipline + the ability to concentrate, both of which are necessary for cultivating healthy routines in life.

Asana is outlined in Patanjali’s Yoga Sutras, a collection compiled around 400 C.E. This was the first text to codify the practices of yoga, and is considered to be the foundation of classical yoga philosophy.

Sutra 2.46 outlines the qualities required in order to practice asana: “Sthira Sukham Asanam”. In Sanskrit, Sthira translates to strong, steady or stable, whilst Sukha translates to: ease, comfortable, relaxed. From this, Asana is described as a balance between stability + ease.

The Yoga Sutras only refers to postures used for seated meditation, however this description of Asana is also relevant to standing postures and all modern forms of the practice. Regardless of the style of yoga, practitioners are generally encouraged to seek a position that is both steady and comfortable.

According to Patanjali, the primary focus of Asana is to move to, and maintain a long and upright spine in order for energy to flow freely during seated meditation. Although modern Asana alignment cues are not limited to seated postures, you may notice that teachers will still tend to focus on the direction and free flow of energy within the body during a class.

Different texts and teachers throughout history have outlined varying numbers of Asana. The classic texts of Hatha yoga as taught by Lord Shiva, account for 84 postures, specifically highlighting that the first four are necessary to achieve spiritual perfection.

These postures are:

  1. Siddhasana (Accomplished Pose)

  2. Padmasana (Lotus Pose)

  3. Bhadrasana (Gracious Pose)

  4. Simhasana (Lion Pose).

Other scriptures, such as Gheranda Samhita (which highlights a seven-fold yogic path,) suggest that there are as many as 8.4 million yoga postures, to reflect one for each living creature in the universe.

More recently, Sri Dharma Mittra compiled a list of 1,300 Asana.

Different Types Of Asana Yoga

Hatha

Beginning with the foundational yogic tradition, Hatha yoga consists of asanas ideal for the beginner student. Poses are typically gentle with a moderate amount of flow. The pace is slower than most forms of yoga and the practice accessible to people of all ages and levels of fitness. Hatha yoga is all about balancing the solar and lunar energies within each and every one of us.

Vinyasa

Vinyasa yoga is currently one of the most popular forms of yoga. It consists of linking the breath with the movements in a fluid sequence, which is especially helpful for beginners. It is can be suitable for all levels, depending upon the particular class. Most classes begin with the flowing movements of Sun Salutations, and then move on to integrate other Asanas.

Yin

Yin yoga is a type of restorative practice based on the traditional Daoist philosophy of the energies of yin and yang with the aim of the practice being to evoke the effects of yin energy, allowing the body to fall into its’ natural state of equilibrium + relaxation.

Yin yoga practice is accessible to yogis of all levels of physical fitness. During a Yin yoga class, each asana is held for a long period of time, typically three to five minutes or longer. The goal is to reduce muscular engagement and target connective tissues instead. This leads to an overall deeper stretch and increased relaxation.

Ashtanga

The Ashtanga yoga system was made popular by the beloved teacher, Pattabhi Jois. Although Pattabhi Jois has left this physical world, his legend lives on in the Ashtanga yoga system, which is one of the most physically challenging of them all. This is the type of yoga to go to if you want an intense workout, as well as a very regulated set of Asanas.

Despite the fact that the Ashtanga yoga sequences are always the same, they get harder and harder as you move through the levels, keeping the practice forever new and challenging. This style of yoga takes discipline, but the rewards are many.

Jivamukti

Jivamukti finds its origin in the Ashtanga style, but with other elements mixed in. This style —invented by partners, David Life + Sharon Gannon — is strict and structured similar to the style Ashtanga, but with the added practices of kirtan (chanting), meditation and spiritual teachings. It is both physically challenging and spiritually rich —perfect for the modern-day yogi seeking a great workout paired with soulful inspiration and rich teachings.

Viniyoga

Viniyoga is a style of yoga that finds its origins in the teachings of T. Krisnamacharya + his son, T.K.V. Desikachar. A Viniyoga class is often taught privately, with a sequence tailored to fit the needs of the student based on age, physical condition and current overall level of well-being. It focuses upon the movement of the spine as well as the movement of the breath.

Iyengar

Iyengar yoga was made popular by B.K.S. Iyengarnfrom Pune, India. This style is known for being heavily alignment-based, and incorporates the use of various yoga props, such as straps, blocks + blankets into the practice. High attention is given to the details of each posture, as the poses are held for longer periods of time than in Ashtanga or Vinyasa yoga classes.

Anusara

Anusara is a style that became well known by a modern day yoga teacher named John Friend. It revolves around the philosophy opening the heart, as well as the practices of Tantra. Similar in ways to Iyengar yoga, Anusara focuses on an alignment-based system, with an emphasis on therapeutic Asanas. It is often characterized by uplifting philosophy interwoven in the teachings and is a suitable style for any level of yogi.

Kundalini

This style of yoga Asana is a spiritually rigorous yoga practice with a focus pranaymama (breathwork), chanting and kriyas, which are repetitive and often fast-paced movements. The aim of Kundalini yoga is to unleash the energy which lies dormant at the base of the spine. Attention to breath control as well as the bandhas ( internal locks) are a huge aspect of this style of yoga. Kundalini yoga is a powerful practice and should be done with the guidance of an experienced teacher.

Sivananda

Sivananda yoga is a more traditional form of yoga that focuses on the following: a sequence of 12 specific Asanas, Pranayama, yoga philosophy, relaxation, meditation and a vegetarian diet. Although it is a disciplined style, it is still accessible to most levels.

Bikram

This style of yoga is also known as “hot yoga,” in the western-modern world. It is practiced in a room heated between 95 - 105 degrees Fahrenheit, which allows the muscles, ligaments and tendons to loosen up. This is one of the most vigorous forms of yoga and not an accessible practice for all-levels of yogis or certain body types.

Forrest

Created by Ana Forrest — this is another style of highly physical practice. Its primary intention of this practice is to promote deep physical and emotional healing, with an emphasis on deep abdominal breath work, to help stoke the fires within while cleansing the connection of mind and body.

Asana is best to be practiced on an empty stomach, and without using excessive force or pressure to move into a posture. To enhance the benefits of any physical yoga pose, it can be combined with pranayama practices, such as Ujjayi or Kapalbhati.

Regardless of the yoga style, Asana should always be practiced with mindful awareness, as a means of uniting the body, breath and mind. Specific Asana can be used therapeutically to help alleviate specific health problems or physical issues under proper guidance, teaching and body awareness.

Gratitude to our community near and far, both for taking the time to explore our blog and for walking the path to your best self - we hope this resonated and aids you in finding balance within.

Thanks and credit goes to the resources for this blog provided by the writers at Eckhart Yoga + Yogapedia

Let us know in the comments which style of Asana you prefer to practice!

All Photos - Nectar Yoga Copyright

Journaling Practices - The Benefits + Styles

When you were a teenager, at some point or another you likely kept a diary hidden about your room. Journaling in it was a place to safely share your struggles and fears without judgment, shame or criticism. Getting all of those thoughts and feelings out of your head and down on paper probably felt like a release and a relief.

However you may have fallen out of the routine of using a diary or journal once you reached adulthood.

But the concept and its benefits of it are still there for you.

Putting your thoughts and feelings onto paper allows you to better understand them and see them more clearly. Writing about situations or interactions, allow you a chance for deeper reflection. Journaling as an overall practice can help you gain control of your emotions while improving your mental health.

Try these tips to help you get started with journaling:

  • Try to journal routinely. 
    Set aside a few minutes every day to write, ideally in the mornings shortly after you wake up, or as part of your bedtime routine. However, if this seems like too much to start, choose a specific day of the week to journal. This will help you to write in your journal regularly.

  • Keep it simple. 
    Keep a pen and paper handy at all times. Then when you want to write down your thoughts, you can. You can also keep a journal on your smartphone.

  • Write or draw whatever feels intuitive. 
    Your journal doesn't need to follow any certain structure. It's your own private place to discuss and create whatever you want to express your feelings. Let the words and ideas flow freely. Don't worry about spelling mistakes or what other people might think.

  • Use your journal as your own personal resource. 
    Your journal and your practice of writing in it are for you alone, meaning you don't have to share your journal with anyone. If you do want to share some of your thoughts with trusted friends and loved ones, you could show them parts of your journal.

Keeping a journal helps for a sense of order when your world may be feeling chaotic. You can get to know yourself better by revealing your deepest fears, thoughts, and feelings. Treat your writing time as a form of self-care; knowing that you're doing something good for your mind and body. Journaling is a time and tool that allows you to let go of things you no longer need to carry and reflect in a calm state. When you set aside time to journal, set your space intentionally, as you would with a meditation or yoga practice; wear something comfortable and warm, perhaps light a candle, and/or have a favorite beverage to sip on as you write.

Benefits Of Journaling

Before exploring the various forms of journaling, it may be helpful (and encouraging) to know the multiple benefits that come from its’ consistent practice.

Improves Communication + Writing Skills
Like everything, writing only improves with practice. When you journal every day (regardless of the style,) you are simultaneously practicing the art of writing. If you use a journal to also express your thoughts and ideas, you are also improving your overall communication skills.

Tracks Growth + Progress
If you make journaling a regular practice, you can revisit previous entries and see how much progress or growth you’ve made.

Boosts Confidence
Another benefit of revisiting your former journal entries is being able to see your progress, which generally leads to a boost in confidence (and serotonin). Be proud of yourself for the challenges you faced and how you overcame them.

Aids In Achieving Goals
When you use your journal to write down your intentions, you can track your goals as well as plan how you want to accomplish them. Journaling is a valuable tool that allows you to stay accountable while serving as a reminder of what you need to do to accomplish them.

Reduces Stress + Anxiety
Often times negative thoughts or emotions can run on a loop in our heads. This can be stressful when you are already dealing with a challenging situation — it generally tends to make your situation feel worse. But if you stop and put your emotions down on paper, it can help you release negative thoughts from your mind. As you write, you may even come up with a solution you hadn’t thought of before.

Strengthens Your Memory
Research has proven that writing your thoughts down can reduce intrusive thoughts about negative events and also improve working memory. What may seem like the simple act of writing something down, reiterates to your nervous system that this is something you specifically want to remember. This is why taking notes is such an effective practice when learning something new.

Find Inspiration
Many famous artists, poets and writers, drew and wrote the roots of what would later turn into the historical art pieces we admire to this day, in their journals. Like them, you can also use your journaling time to brainstorm or let your imagination run wild. The inspiration that may pop up while you’re writing or sketching might even surprise you.

Different Styles Of Journaling

Stream Of Consciousness Journaling
Arguably one of the most popular forms of journaling and most freeing. Ignore spelling, grammar, punctuation and everything else, give yourself the permission to allow your thoughts to flow from your mind directly to the page. None of it needs to “make sense,” this style holds space for getting things out and capturing your thoughts in action.
It is common to draw a blank when starting out, in which case the ‘Morning Pages’ exercise outlined in The Artist’s Way by Julia Cameron can be helpful to get started. The exercise outlines that you should try to free-write three pages every morning, challenging yourself not to stop writing until it’s done (even if that means writing “I don’t know what to write” over and over again). 

Gratitude Journaling
Practicing gratitude has been proven to increase one’s state of happiness over time. Taking the time to notice the things in your life that you are truly grateful for, can impact your thought process and reactions to people and situations you encounter in your everyday life. Creating a journaling practice while simultaneously cultivating more gratitude in your life will allow for organic space to be created in which you can reflect and grow into the best version of yourself. Gratitude journaling is best practiced at the start or end of your day.

Bullet Journaling
This form of journaling is a great method for anyone who particularly appreciates having things concise and organized, as well as aesthetically pleasing. It combines several journaling goals into a very organized system. It can be used as a daily diary, a calendar and task manager, a place to reflect and process things—just about anything you’d do in a regular journal, you can do with bullet journaling.
What sets bullet journaling apart from other styles is that you don’t typically start with a blank page, but instead use a journal with a dot grid pattern as the base to create beautiful, organized layouts. We encourage you to also use colorful pens + pencils, patterned washi tape, and stickers to make their journaling pages visually appealing and allow your artistic creativity to flow simultaneously as you write.

Dream Journaling
Form a deeper connection with your subconscious mind through this form of journaling. Keep your journal next to your bed and jot down the details of your dreams as soon as you rise in the morning. If you wake up in the middle of the night from a particularly intense dream, write whatever memorable details down about it before going back to sleep, as you may likely forget by morning. Documenting your dreams allows you to work through unprocessed issues in your waking life and come to terms with them. Psychologists believe that there’s a scientific link between our minds and our behaviour; in which dream journaling can give valuable insight into our unique thought processes and patterns we create in our sleep.

Sketch Journaling
If you are someone who is naturally drawn to creating visual art, this style of journaling may come most organically, or at the very least be the foundation to build your journaling practise upon. Rather than writing, this form of journaling encourages your to express your feelings, thoughts + ideas through illustrations, sketches or even doodling. Drawing how you feel, or a scenario you’ve encountered allows for the same release as writing, as well as presenting the same prospect for reflection, through seeing your thoughts on a page in front of you.

Day’s Events Journaling
This practice of journaling is best done in the evening after your day is done. You may choose to write in bullet point style or complete sentences as you re-examine and note the events and emotions that day entailed for you. However you chose to record it, noting your day in your journal is especially beneficial in getting into a daily routine of journaling, as well as allowing your future self a greater opportunity for clearer memories to review and reflect upon at any point later on.

To-Do List Journaling
Instead of keeping an ongoing mental tally of to-do items, write them down in your journal. You can cross things off as you complete them, which not only gives you a great sense of accomplishment but allows you to track everything that you still want to get done and overall be more organized. Similar to bullet journaling, you may choose to write everything in shorthand rather than with proper grammar/punctuation, as well as get more creative in terms of the layout and look of your List Journaling. The style of journaling is favored among those who would label themselves as “Type A”.

There are many styles of journaling you can explore, the above is what we have found to be useful for cultivating a routine of journaling. Just like any other self-care practice, you know what is best for yourself and we encourage you to try different styles of journaling to find exactly what resonates with you most.

Regardless of which type of journaling style(s) you decide to explore, remember that there is no right or wrong approach - the act of taking the time to get in touch with your mind, body, + spirit is what is truly important.

Gratitude to our community near and far, both for taking the time to explore our blog and for walking the path to your best self - we hope this resonated and aids you in finding balance within.

Thanks and credit goes to the resources provided by the University of Rochester Medical Centre

All Photos - Nectar Yoga Copyright