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In our always-on world, moments of quiet can feel out of reach—but even a few mindful breaths can shift how we meet the day. The 3-Minute Reset is a simple blend of gentle movement and focused breathing designed to calm the nervous system, clear the mind, and release physical tension.
One year ago, the surges and high waters of Hurricane Helene swept through our town, leaving behind destruction none of us could have imagined. The Yoga Sanctuary, a space of refuge and practice for so many, was battered and bruised. In those first days, when the work of cleanup and rebuilding felt insurmountable, something extraordinary happened: our community showed up.
Those of us who are or have been caregivers for long periods of time often put our own lives on hold. We may quit jobs or reduce our hours at work. We may move residences to be closer to the person under our care. We may make financial and emotional sacrifices that interfere with our own plans or relationships. Our daily routines now center on the needs of the person who depends on us most. Ideally, these individuals attain better health and no longer need intensive care as they regain independence. However, those who have a terminal illness may continue to decline, and their caregiving needs intensify over time.
We then live through the pain of watching our loved one diminish as we dread—perhaps fear—their looming end of life. We may begin to grieve their loss even before it occurs. And finally, we witness or in other ways experience our loved one’s death.
The next day, we wake to a completely altered world and a new reality. My loved one is gone. Now what?
In Patanjali’s eight-limbed path of yoga, the niyamas represent the second set of ethical guidelines, focusing on personal observances and self-discipline. While the yamas guide our interactions with the external world, the niyamas turn our attention inward, offering practices that refine our inner life and foster spiritual development. These five observances—saucha, santosha, tapas, svadhyaya, and ishvarapranidhana—are integral to creating a balanced, purposeful life.
The Eight Limbs of Yoga, as outlined by Patanjali in his Yoga Sutras, offer a comprehensive path toward spiritual awakening. The first two limbs, the yamas and niyamas, serve as ethical guidelines for living in harmony with the world and ourselves. The yamas, in particular, focus on our outward behavior and how we interact with others, offering five key restraints that cultivate peaceful and compassionate relationships. These practices are not just rules to follow but are invitations to transform our actions and thoughts. The first yama, ahimsa, is a perfect place to begin, as it sets the foundation for the other restraints.
Healthy breathing is the starting point for all breathwork. It’s the simple act of breathing without strain, allowing the breath to flow freely and easily. This is a bit different from the natural, unnoticed breath that we rely on throughout the day. The breath we’re focusing on here is one that we pay attention to and consciously cultivate.
In both the yogic and Ayurvedic traditions, Agni, the fire element, plays a central role in maintaining balance and vitality. Agni is the transformative force that governs digestion, metabolism, and energy, operating on all levels of being—physical, energetic, and mental.
When life feels demanding and the pace picks up, it’s easy to become “firey” or hot-headed. Between busy schedules and the constant flow of tasks, our nervous system can quickly become overwhelmed. One way to cool down—physically, emotionally, and mentally—is through Sitali Pranayama, the cooling breath.
Yoga offers a myriad of ways to explore, deepen, lengthen, or alter the breath. These practices, traditionally known as pranayama, bring unique benefits to the body, mind, and spirit. As the fourth limb among the eight limbs of yoga described in the Yoga Sutras, pranayama serves as a bridge between the external and internal aspects of our being, preparing us for deeper states of awareness. One of the more accessible, calming, and grounding pranayama techniques is Nadi Shodhana, or alternate nostril breathing.
It isn’t realistic to think that caregivers can do everything themselves. Most of us like being independent and hesitate asking for help, but we need to give ourselves permission to reach out for it. This is not a time for isolation. Offers of help are gifts of love and should be received as such. If the caregiver has the resources, others may be hired to help with outdoor or indoor chores. If not, asking a family member or friend to pitch in may benefit both parties…
Enjoy this short meditation that will help you pause and drop into the moment.
I remember the first time I seriously considered yoga teacher training. It seems like a lifetime ago. Yet I can easily conjure up the feelings I had, the curiosity, the excitement, the doubt—so much doubt…. “Should I or shouldn’t I apply for the teacher training program?” “Am I good enough, capable enough?” “It’s a long, long drive for such a big commitment.” “Can I financially afford this right now?” etc. But my future husband kept at me, “Quit doubting yourself. Just go for it!” So—eventually—I did…
There is always an origin story. There is always a describable journey into the depth of something profound, or a pathway that’s been forged or followed. Many journeys exist, but not all are worthy of the effort of bringing them to life by way of pen and paper. Or in this case, fingers to a keyboard.
I believe that this origin story is fundamental to my development as a yoga teacher, and it’s an interesting story to tell. Moreover, it’s relatable. It started an indeterminate number of years ago – a random yin yoga class lies within my history as a student more than 10 years ago.
When someone we love is hurting, ill, or otherwise struggling, our first instinct may be to jump in to try to fix the problem or to take over a task the person has difficulty executing. We want to make their lives easier, and these seem like logical ways. I learned many things after my spouse’s death that I wish I had known before. One is that these loving attempts may not honor where our dear ones are on their journey…
We are all likely to become caregivers at various points in our lives, whether it’s for a child who is ill, an aging parent, or a beloved spouse. There are many commonalities between caregivers and individuals who are grieving. In fact, caregivers are experiencing at least a temporary loss of a life that was in the past or was dreamed about for the future…. Caregivers may look like the people we always knew, but they are not the same. They are living through a stressful, draining, major shift in their lives. Given this background, let us examine some potential problems with two statements caregivers often hear.
by Jennifer FrenchHmmm, it feels like something's wrong. It’s hard to put a finger on what. Some vague feeling of losing track of ourselves. Worn down by our daily routines and obligations, an undetected general fatigue builds up gradually over time…Or, maybe life...
In May 2007, Bonnie Yonker, yoga teacher and founder of The Yoga Sanctuary, opened the studio doors in the Swiss Connection Building at 403 Sullivan Street with just eleven classes on the schedule. Read more to learn the story of The Yoga Sanctuary…
If you are brand new to yoga, there are a few things that you will want to know to prepare you for class. Yoga can seem like an intimidating practice, but it doesn’t have to be. When you know a few basics about what to expect, you’ll feel more ready for class. Whether you are brand new to yoga or you are coming back to the practice after a very long hiatus, the following tips will help you ease into the practice.
To find steadiness and ease in your yoga practice, the best place to begin is with your breath. The breath acts like a gauge of your practice. When the breath is labored —quick and shallow— this is a sign that you are pushing too hard, or not letting go enough, in...
The practice of cultivating gratitude is part of the science of positive psychology. Studies have found that gratitude can increase levels of well-being and happiness in those who cultivate it.