As you get older, you realize that you are not invincible, and that quality of life matters. And the factors that influence it fall under two different categories: that which you can control, and that which you cannot.

You cannot control genetics. When sperm met ovum and cellular division began, your genetic makeup began to take shape, and short of being bitten by a radioactive spider, there is nothing you can do to change it. You may have your father’s legs, your mother’s nose, and maybe you have grandpa’s predisposition to high cholesterol.

What you CAN control is everything else. Truly. Prevention is like giving you a time machine that rights all the wrongs before they even have a chance to begin. Stop reading. Think about it. Are you ready to dive into the rabbit hole with me? Okay. Let’s go.

Have you ever wished that somehow, you could go back in time and change the events that shaped you? Look at old photos of yourself. Hindsight is a gift. As many a Hollywood movie or tv series has posited, you could change the course of your life.

What if I told you that there was a place that could help you make better decisions in regards to your health that would allow you to lead the life you’ve always dreamed about, without needing a time machine?

One of the most important determinants of health is education. Through education, you live longer. Why? Because you are able to make informed choices regarding the trajectory of your health. It is not a dictatorship where you are being told what to do. Rather, you are being asked to weigh your options. For example, although the science tells me that I should avoid sugar altogether, I can tell you right now that if you place my mom’s date squares in front of me, I won’t say no. But I will limit myself to one, because I’ve learned that too much sugar increases the inflammation in my body which makes me feel “gleurgh”, but I still need that hit of nostalgia. It’s a balance.

Through education, you get to know the complex machine that is YOUR human body, your “soul vehicle”, and learn how to do regular maintenance on it so that it does NOT suddenly fall apart. You also begin to develop an intuitiveness about the subtleties that may be warning signals that something is amiss. My mom has a keen ear, and she would turn off the volume when we were driving and say, “Do you hear that? That’s a new rattle!”. Imagine if through the process of self-care, self-compassion, and knowledge, you would be able to feel the odd “rattle” and take the necessary steps to prevent further damage. You could intuitively know when it was time to rest, eat more, or consult a medical professional in order to have an informed discussion with them.

Education helps you develop your “health sense”, and that is what fuels a preventative approach to health and wellness, so that you are not faced with a reactive approach.

A reactive approach involves treatment after a condition is discovered. Examples of reactive approaches are medications and surgery, and while helpful to treat the condition, can rarely undo the damage that has been done as a whole. It is kind of like putting Humpty Dumpty back together again: though he is whole, he remains cracked.

The following expression is not mine, though they are words I live by: “If you listen to your body when it whispers, you won’t have to hear when it screams”

You have more control over your life than you think. But with the constant bombardment of “science” on the Internet, it can be hard to know what is truth and what is not. I mean, what IS the deal with coconut oil these days?

Through education, prevention, treatment, and rehabilitation, you become empowered to take control to ensure the best quality of life possible, before any damage is done, or to treat a condition while making informed choices. Consider it as putting the odds in your favour.

Breathing in, breathing out… Breathing in, breathing out… This is something we do every second of every day since we were born! We move through our days without thinking about breathing, thanks to our autonomic nervous system who takes care of our heartbeat, breathing, blood pressure, digestion, etc. to keep us alive. Breathing may seem like no big deal (we do it ALL the time!) but there are so many benefits to breathing consciously, especially while doing yoga. Sounds simple, right?

Cultivating a breathwork practice, whether it be while practicing yoga postures or not, can be challenging if we have never put much thought into breathing before. Keep reading to learn more about why breathing consciously is imperative for your physical and mental health and your yoga practice, and how you can start to cultivate a deeper breath!

Roots of Breathwork

The breath is a foundational part of the practice of yoga. In Sanskrit, the ancient language of India in which many yogic scriptures were written, pranayama is what can be referred to as “breathwork”. Let’s break it down: prana means “vital life force energy” (prana is respiration, there is prana in almost everything that exists), yama means “to control”, and ayama means “to expand”. So pranayama can be understood as being the control of breath to expand vital life force energy. It often focuses on inhalation, retention of breath, and exhalation.

The ancient practice of pranayama has been around for millennia. The first text to give a detailed description of the different ways one can practice pranayama is the Hatha Yoga Pradipika written in the 15th century by Swami Svatmarama who compiled older hatha yoga teachings into one manuscript. In this text, several pranayama practices are described such as: Nadi Shodhana (alternate nostril breathing), Ujjayi (“ocean” breath), Sitkari (“hissing” breath), and Bhramari (humming bee breath).

Pranayama was used to balance energy within the body, and one of the main purpose of breathing practices was also to steady the mind. The mind tends to follow the breath. It has been said in these ancient texts that when the breath wanders the mind is unsteady, and when the breath is calm the mind is still. Let’s look at why this still holds true today.

Benefits of Conscious Breath

Breathing is a mechanical process of the body which has two phases: inspiration and expiration.

In the first phase, we inhale air through the nostrils which travels through the throat, larynx (voice box), trachea, and then to the lungs. To increase the volume in our chest, the diaphragm (which is a long horizontal muscle resting under the base of the lungs) moves down when we inhale, allowing more air in. You might feel your belly expand as your diaphragm moves down. The intercostal muscles (between and around the ribs) pull the ribcage up and out so it can expand. The breath also moves into the low back for a three-dimensional sensation.

In the second phase of breathing, we exhale the stale air out of the lungs and up to the nostrils. To do this, the diaphragm and the ribcage relax: the diaphragm comes back up to help the air out and the ribs soften back down.

Try taking a deep breath now. Inhale through your nose and see if you can breathe into your low belly, exhale through your nose and let all the air out the lungs. Can you notice those mechanical components of breathing happen within your body? Does it feel unnatural to breathe in this way? There are actually many benefits of conscious deep breathing.

Have you heard of fight or flight, and rest and digest? These are two kinds of responses of your body’s nervous system. When we are in a sympathetic nervous response we tend to feel stressed and anxious. Our body is protecting us by sending most of its energy to our extremities so we can run away or fight off whatever is of danger to us. On the other hand, when we are in a parasympathetic nervous response we feel safe and at peace and our body focuses its energy on deeper processes like digestion. The main part of our parasympathetic nervous system is called the vagus nerve. It travels along the body from our face to our digestive organs.

Many benefits of deep breathing are directly tied to the vagus nerve:

1. When we breathe deeper into the belly (instead of upper chest breathing) we use our diaphragm, which stimulates the vagus nerve and brings us into a state of calm and serenity.
2. When we engage our whisper muscles when breathing in and out, as if we were trying to make wave sounds (like in Ujjayi breathing), when we hum (like in Bhramari humming bee breathing), or when we chant or sing, the vocal chords actually hit our vagus nerve and activates it. This can help bring us out of our stress response into a more calm state.

Other benefits of conscious, deep breathing include:

• Better immune function
• Lower or stabilized blood pressure
• Positive effect on asthma
• Boost in energy
• More concentration
• Improved psychological and mental health

How to Cultivate a Breathing Practice

When getting started with your breathing practice, it can be helpful to find simple moments in your day where you can consciously take a few deep breaths. It doesn’t need to be anything fancy, simply concentrating your attention on your breath when you are doing the dishes, on your morning commute, or while taking a walk can be a great place to start.

You can also practice conscious breathing while doing yoga! Pairing your breathing practice with yoga postures helps to connect your mind, body and soul into one embodied experience, and keeps you present in the here and now. Conscious breathing is the foundation of a yoga practice (it’s even more important than the postures!).

Concentrating on your breath during your yoga practice:

• Is a great point of focus to help quiet your mind
• Minimizes distractions of the outer world
• Brings you into focus with your inner world
• Deepens your connection to yourself

The breath has a long history in the tradition of yoga. There are many ways to practice it, and some methods are simpler than others. Learning how to breathe deeply and consciously may seem unnatural at first. Finding little moments in your day to practice taking a few breaths using your diaphragm (and breathing all the way into your low belly and low back) can help you find a calm state of being and bring you in alignment with your mind, body and soul.

Yoga teachers are trained to deliver safe practices to their students and to create spaces that are supportive for all. Teachers do their best to cater to as many individuals as they can, but a way to make your practice as safe and supportive for you as possible is to communicate with your teacher.

Knowing where you’re at (physically and mentally) can help your teacher determine what poses, breathing techniques, and topics to cover in a class. The more your teacher knows, the more they can help you. I highly encourage you to speak to your teacher before class for the benefit of your own practice, no matter if it’s a group class.

These five things are either a must or very much so recommended to share with your teacher:

If you have an injury or are recovering from an injury or surgery

Many people are referred to yoga by doctors or other medical professionals for pain or to help recover from injuries. But just because it’s recommended, doesn’t mean that yoga is a cure all! There is much to be mindful of during a yoga practice and if you are dealing with an injury or recovering it is essential that you protect your body during its healing stage.

Depending on the injury it may be recommended that you just don’t practice yoga at all, or to take a more gentle style such as yin. Other times a mindful “fix” could be simple. A bad wrist can be protected by making a fist instead of your palm flat on the floor.

What is most important is that your yoga teacher is aware of any injuries that you may have so that they can give you modifications before or during a class to prevent the injury from getting any worse.

What your preference is for physical assists

Hands-on assists are a great way for a teacher to correct, deepen, or emphasize an area of the body in a pose. They can help you lengthen, ground, and release in ways that you may not have before. Assists are a tool to use in a practice but not essential so do not feel that you need them in order to have a great yoga practice.

Some teachers use hands-on assists a lot more than others. Some days teachers use physical touch to help guide students into poses more frequently than another. You are always more than welcome to approach your teacher before a class and tell them what your preference is for assists.

Telling your teacher before class if you like assists or not gives them a heads up that is much appreciated. You will not be judged on whether you want assists or not, and know that this can change day to day as well, that’s completely normal!

If you are pregnant (and what stage of your pregnancy you’re in)

It is extremely important that you tell (or even remind) your yoga teacher that you are pregnant as modifications and certain poses all together are not recommended when you are pregnant. Recommended poses can even change depending on what trimester you’re in. For example, lying on your back during your first trimester is okay, but should be limited or avoided from the second trimester onwards. Twists in general should be practiced with caution, and you should lay on your left side instead of your right.

These are tips your teacher can discuss with you before a class, or sprinkle in as you’re being guided through a class. If you are not specifically in a pre-natal class your teacher will be very happy when you share with them that you are pregnant and need tips for practicing safely. Letting them know that you are already aware of ways in which you can modify your practice is great for teachers to know too.

If it’s your first time practicing yoga or it’s been a long time

There is no reason to be ashamed for practicing yoga for the first time ever or if it’s been a really (really) long time! Your teacher will love to offer more tips to help you get back into the swing of things or detail how to get into poses. Safety is a top priority for yoga teachers and they want to make sure that all their students get into poses that work best for them.

This tip also goes for new styles of yoga. If you’ve never practiced yin before, tell your teacher. If you’re showing up to a class called gentle but don’t know exactly what it entails, ask your teacher. Knowing what you’re practicing will help you get even deeper and more connected to your practice.

If there’s anything that you’re craving

Not a necessity, but there’s certainly something to be said for a yoga class that is more tailored to exactly what you need that day. The whole yoga sequence may not be focused on what you need, but a teacher can certainly add in a few poses to help you find release and opening in specific areas.

Some things you could share with your teacher is if there is a particular area of your body that you’re feeling tight in such as shoulders, hips, tightness across the chest or between your shoulder blades. Or if any emotions are present (and maybe bothering you) such as stress, anxiety, or anger.

Sharing with your teacher will help you deepen your yoga practice, make it more personalized to you, and create connection not only with your teacher, but yourself too. And that’s what yoga is really all about, creating a connection between your mind, body, and soul.

Whether you are a seasoned yoga studio goer or are new to yoga studios, choosing a yoga class can be an overwhelming choice. Every studio adds their own flavour to yoga classes, but there are a few styles of yoga that are found at most studios. Read on to learn more about the different types of yoga classes in order to be able to choose the right kind of class to suit your needs.

I like to think of yoga classes in three categories: some are slow paced, some have movement, and some are strength-based.

Slow-paced Classes

In the first category, classes have a slow pace. They are generally very relaxing and soothing for the nervous system, and quite accessible if you are working with an injury or living with a physical disability. Classes may be accompanied by soft, relaxing music. If you are looking to release stress and calm anxiety without much movement, you can look for these types of classes:

Yoga Nidra

Yoga Nidra, also known as yogic sleep, is a practice that is typically done lying down. There is little to no movement in Yoga Nidra. While the teacher guides you through a meditation, you linger in a state of consciousness between being awake and asleep, which brings deep relaxation, and perhaps clarity or healing.

Look for the B Nidra class at B Well Holistic Studio.

Restorative Yoga

In a Restorative yoga class, you will take yoga postures that are passive and held for a few minutes, while staying really close to the ground. Some props might be used, like bolsters, blocks, and blankets to support and enhance relaxation. A restorative practice is focused on relaxing and letting go of any tension in the mind and body.

Look for the B Restorative class at B Well Holistic Studio.

Yin Yoga

Like Restorative Yoga, Yin Yoga is practiced close to the ground while holding a pose from two to five minutes. It targets the deeper tissues of the body like connective tissue and fascia for a deep stretch. You can expect opportunities for more movement in a Yin Yoga class, although nothing too strenuous, while keeping a slow, soft pace. This class may help you increase your flexibility.

Look for the B Yin by Candlelight class at B Well Holistic Studio.

Movement Classes

This category of classes has more movement. You may start with a few slow poses close to the ground and then increase the rhythm as you transition to standing postures. As the body moves more, there may be a strong focus on the connection to the breath. These classes are a great way to release tension, stretch out sore muscles, and alleviate anxiety. Here are a few examples:

Yin & Yang Yoga

Yin & Yang classes are a blend of a movement practice and a Yin practice. Typically, the first half of class is focused on moving the body. There might be a few poses on the floor, a few standing postures, and balancing poses all at a steady rhythm. After the body is warmed up, the last half of class is dedicated to a Yin practice where all poses are close to the ground and the pace is slow. This type of class truly is the best of both worlds, where effort and challenge meet softness and ease.

Look for the B Yin/Yang class at B Well Holistic Studio.

Vinyasa Flow

This style of yoga is practiced by stringing together yoga postures with continuous movement. There is a faster pace to these kinds of classes, where the movements might follow the rhythm of the breath. Depending on the class level, there may be more opportunity to pause and rest between sequence of poses or you might keep moving to maintain the rhythm.

A vinyasa flow is done between a sequence of postures by coming to a high plank pose (Phakadasana), bending the elbows to low plank (Chaturanga Dandasana), then lifting the heart in upward facing dog (Urdhva Mukha Svanadana), and taking downward facing dog (Adho Mukha Svanadana). There are plenty of variations to a vinyasa flow to suit your own body.

Look for the B Flow class at B Well Holistic Studio.

For a beginner level class with movement at an accessible pace, look for the B Gentle class at B Well Holistic Studio.

Strength-based Classes

Strength classes may be the most challenging at the physical level. These classes have a fast pace and a focus on strengthening the muscles of the body.

Power Yoga

Although there may be variation in class names depending on the studio, Power Yoga classes are challenging and invigorating for both the body and the mind. You might hold a standing posture for longer or repeat the same movement or pose multiple times. There may be some vinyasa flows incorporated in the class. If you are quite new to yoga classes, a strength-based Power class might be a big jump to start off. Consider taking a few Flow classes beforehand to get familiar with the breath and postures.

HIIT Yoga

If you are looking for a full body workout based in mindfulness and attunement to the breath, HIIT (High Intensity Interval Training) Yoga is for you. This class incorporates yoga poses to stretch the body mixed with intervals of core, strength and cardio exercises to get moving, and typically ending with soothing yoga postures to calm the body and mind.

Look for the B HIIT Yoga class at B Well Holistic Studio.

For a fully strength-focused class with props, like resistance bands and weights, look for the B Strong class B Well Holistic Studio.

Whether you are looking to relieve stress and anxiety through soothing yoga poses or want to feel the burn in a strengthening class, there is something for everyone. Whatever the class type you decide to take, always remember to breathe first and foremost. Also, tune in to your needs during class and give yourself permission to take a pause, rest, or modify the pose. Lastly, explore different class types no matter your level as a yoga practitioner. We tend to grow most outside our comfort zone!

Yoga philosophy has been around for centuries, offering dedicated practitioners insights into inner peace, calmness, and connection. Today modern yogis and beyond, many have become fascinated with what ancient yogis knew and practiced. One system that has shown the world much wisdom, is the chakra system.

But First,What Exactly are Chakras?

Chakras are energy centres in the core of our bodies that determine how we take in, read, store, and express information (aka energy), according to yoga philosophy. There are 7 main chakras that run from the base of our spines to just above the crown (top) of our heads. These energy centres can determine and assist in managing physical, emotional, and spiritual imbalances (the information we take in).

Think of the chakras like a road map to help you better understand yourself. Each chakra is associated with a different colour, sound, element, time of life, and emotions. These associations can help direct you on where to look in the body for imbalances, certain areas (such as relationships or finances) or times of your life.

The idea is to “balance” each chakra individually, as well as the chakra system as a whole not only to help you understand yourself better, but also to heal. It’s said that balancing the chakras helps to connect with the divine within and universal consicous which can create harmony in the body, mind, and soul.

Let’s introduce you to the basics of each chakra and how imbalances can manifest or show up in your day-to-day life. Remember to think of the charka system as a whole, as each chakra builds on top of the next.

Root Chakra (Muladhara)

The first chakra, which in English is called the root chakra, but is called Muladhara in Sanskrit (one of the ancient languages used in yoga) is located at the base of the spine. It is right at the pelvic floor, and engaging this area of the body can bring your focus to this chakra.

The colour red is associated with the root chakra and the element of Earth. Think of the root chakra as your foundation, the soil that holds everything together in order to grow. Your safety, security, and your basic survival needs feed this chakra and how balanced it is. Without feeling safe, secure, and like you’re taken care of physically, you will not feel stable.

Signs of a imbalance here can look like shutting down and avoiding things that keep you secure such as taking care of your finances, eating a healthy diet, or moving your body for your mental health. But it can also be unbalanced in the opposite direction when you take in too much. This could look like overeating in order to feel more grounded, holding onto money, not being able to share well, or constantly looking to outside sources for answers or help.

In order to balance this chakra, take a look at how secure you feel in your life. Is there something you could do to help you feel more secure or taken care of?

Sacral Chakra (Svadhisthana)

The second, sacral chakra or Svadhisthana is the chakra most commonly connected to sex and creativity. But I invite you to see this energy centre as your centre for feeling. The pelvic bowl, the area of the lower belly is where this chakra resides in the body, and is associated with the colour orange and the element of water.

Just like water is fluid and moves easily, emotions (feelings) do too. When you don’t allow yourself to feel, to move, or to release, you may become stiff and have trouble regulating your emotions. Or maybe you become very emotional, let your feelings run your life and feel like you’re all over the place.

To help balance this chakra, ask yourself if you’re holding all your emotions in or if you’re letting too many out. How could it feel to express your anger? Your sadness? Or how would it feel to just sit with them, perhaps in meditation?

Solar Plexus Chakra (Manipura)

Manipura, the third chakra that sits at your solar plexus, the centre of your core is a popular chakra. Self-esteem, confidence, self-worth, and power are what rule this energy centre. It’s an area that’s common to feel lacking in and thus one of the reasons why it’s also common to have your body collapse forward in this area, just below the ribs.

Fire and the colour yellow go hand-in-hand here as the flames that build heat create a yellow glow. When out of balance your inner fire is dim and you could go in two directions: control or letting others control you. This can look like having poor boundaries, playing the victim, being dominating over others, and excessive doing.

In order to invite in balance I encourage you to look at your ego. Do you need others for confirmation or approval? Do you let others walk all over you by having poor boundaries and not being able to say no? These provide insight into how your self-esteem and confidence manifest in your actions.

Heart Chakra (Anahata)

Anahata, or the fourth chakra is a favourite for many because of its loving energy. It resides right where you think it does: at the heart centre! This chakra acts as a bridge between the three lower and three upper chakras, and is the connector between our personal, interpersonal and transpersonal relationships.

It’s at this centre where things really begin to come together, but also become less tangible. The element is air, which is appropriate because our chest is an area filled with so much air as we breathe. The colour green is quite calming and easily connects to the emotions of love, generosity, and wholeness, which are highlights of the heart chakra.

When you are unbalanced in this area it could look like being closed down, not having trust in others (or yourself), or isolating yourself. But it could also look like getting attached to people or things very easily, being co-dependent, excessively giving, and wanting attention.

Do you look to others for support before yourself? Or do you self-isolate in order to avoid being hurt? These are key questions to help you determine whether your heart chakra is balanced or not.

Throat Chakra (Vishudda)

Vishudda, or the fifth chakra is often overlooked, but is perhaps one of the easiest ones to identify imbalances in. It sits at the base of your throat, right where you may feel a small “V” shape. The element of space rules this chakra, and the colour blue.

The location of this chakra – the throat – is a big giveaway to the emotions attached to this chakra. Vishudda is all about your voice, communication, speaking your truth, and how you feel about doing so.

Do you tend to shy away from sharing your feelings or speaking up? Or do you tend to dominate conversations or feel the need to share more details than necessary? Just like the sacral (second) chakra is about taking what’s outside the body in, the throat (Vishudda) chakra is about taking what’s inside and sharing it with the outer world.

Balance this chakra by speaking up more, or toning down your voice and opting to listen more.

Third Eye Chakra (Ajna)

The sixth chakra, Ajna, is another famous chakra that resides in the centre of your brain, the spot just above and between your brows. This is the area of the body that loves to overthink and analyze, but also the space that is connected with imagination, dreams, and inspiration.

The colour indigo is associated with the third eye and there’s no element. Instead this energy centre is the commander of all elements. This is the centre in your body where all things come together, where duality dissolves, and reality can merge with your thoughts.

Imbalances here can look like denial, delusion, ignorance, or not being able to reflect. But it can also look like being bombarded with thoughts and information to the point that you may not know what’s true, which can cue overwhelm.

Do you spend time in your own thoughts, or do you rely on knowing more and more to be the truth? Are you able to focus your attention and stay there, or are you easily distracted? Reflect on these questions in order to bring more balance to your mind and third eye chakra.

Crown Chakra (Sahasrara)

Last, but certainly not least is the seventh chakra, Sahasrara. This chakra sits just above the very top of your head and is beyond any elements. It’s pure, white or some even say violet. This chakra transcends us and has the ability to take us beyond our physical bodies.

Sahasrara represents your connection to pure consciousness, a space where there is no limits. This is the chakra that represents your connection to a higher power, if you choose to believe in one. It surpasses our beliefs, desires, and any meaning that you have about anything in your life.

An imbalance here could manifest as a spiritual addiction, not being able to deal in reality, thinking there is only ever one way, not being able to take in new information, or being trapped by your beliefs.

Sit in stillness and look at your life from an outside perspective. If you didn’t have any of the beliefs or judgements that you currently have, and if anything could happen, how would you live? This can bring the final chakra into balance.

Understanding and using the chakras in your everyday life is an on-going practice that you will be able to study for the rest of your life. Do not expect to have answers today, or quickly. Each chakra can be reflected on and returned to again and again in order to find more harmony and peace in your life.

If you loved this article and are wanting to go deeper in to this study, you can do so with support from me, Taylor! I offer discussions, prompts for reflection, and yoga practices in order to balance and tap into each chakra in my private yoga sessions, Sacred Exploration. My method uses a combination of long yin-style holds, hands-on assists, and yogic philosophy to help you marry your inner and outer landscapes so you have less mental turmoil, deeper connection to your thoughts, and less stress. Book your consultation session today.