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DEEP RETREAT Our newest addition to the team
Below we share moments from our first Deep Retreat in Montana at The Feathered Pipe.
Hard to explain profound weeks. Hard to explain in words what actually happens when people come together in silence and study, not just any kind of topic too - topics about ending death and overcoming time, and ending all sickness and being free from mental afflictions forever.
A week where no one was on intoxicants - well okay there were a few almond butter jars emptied and some serious vegan gluten free cakes enjoyed with coffee - but all in all we spent most of our time sitting on the floor on cushions, talking philosophy, closing our eyes, laying on pranayama set ups, building up towards 5 minute headstands, experimenting with skin brushing and neti pots, working through sanskrit verses slowly but surely, and reclining at the end with the setting sun of autumn.
Golden leaves fell, then it snowed, followed by rain, the sun came out, rainbows were made and it all seemed to go hand in hand with what we were working on inside, not only inside the lodge, but deep inside our minds, body and hearts.
When you go in, giving yourself some days to drop in, stop using money or texting too much, spend all your time on teachings, well, magic does happen. And when you come out, slowly as well of course to honor the fragility of the work, you cannot wait to go back in. And maybe even further next time.
Jamie walking to the Teachers Cabin, pre snow.
The trees were so golden and bright in Montana when we first arrived. The week gave us the many ranges of seasons all in one week. Locals said it was unusual, but we knew why it was happening. Practice works.
Is this picture upside down or right side up?
Waking up to snow, a new one for OCTOBER 5th!
Various reactions to snow day, Heather, Jamie & Jordan
By this time they had removed the teepee covers, but it was still pretty seeing even the skeleton of this incredible little summer home.
Yes. The Bathhouse. Where many late night saunas and hot tubs too place. And our angel Michael rubbed down the over yogaed bodies.
A special Buddha Stupa on the hill. Tibetan Prayers blowing in the wind.
Group pic, minus the beauty Olivia Corwin and Raj Barker. Our hearts broke when we saw the incredible list of friends coming to this. Teachers and practitioners who really were ready to take on a much more strenuous yoga retreat.
Jamie and Heather celebrating the last moments of retreat!!!
Weirdos.
Jordan, Jamie and Heather. Obligatory Dumb Yoga Shot.
More coming in the Future. Keep your eyes out for DEEP RETREAT 2017!
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LOOKING BACK ON 2016 SUMMER RETREATS
THE YFBP EUROPEAN TOUR
This summer we scaled the cliffs of Ireland, soaked up the sunshine in the Aeolian islands, and practiced under the olive trees in Croatia. Below is a shortish recap of our journeys retreating through Europe.
IRELAND, THE CLIFFS OF MOHER
June 2016 with Katelin & Heather
The incredible yoga space at The Cliffs of Moher. View. View. View.
The sun was shining for 18 hour days - this is around 5am.
Despite the cold weather, we still find clear turquoise waters wherever we go.
In the fields ...
Shamrock your Guiness
Our sweet little sauna, when many mid day talks about EVERYTHING went down.
Just doing the daily
Friends we made in the local pub Eagens
Our Irish Queen fitting right in
Chill spot you can air b and b ...
Pit stop for some rock n roll
Shipwreck on the Aran Islands
Sweet little houses on Inisheer
Poppies on Inisheer in the Aran Islands
Pub Life, Very necessary in Ireland
Perfect little towns on Inisheer
The Cliffs of Moher
The greenhouse where many of our greens came from
Yoga Studio and Sauna
Side view of yoga studio, perfection
Sweet Irish houses as we walk towards the cliffs
Chill
Strolling along the cliffs of moher
PANAREA, SILCIY
YFBP x GYPSET
July 2016 with Heather & Julia
Panarea Sicily in the Aeolian Islands
Bougainvillea everywhere
Morning practice
Prepping for Meditation
Beautiful Villas everywhere
En route to Stromboli
Morning mat stack up
Grotto-ing
Neighboring sail en route back to Panarea
Stromboli during aperitif
The missoni turban night
Teaching the Sicilian boys some yoga
Doors doors doors
Incredible Italian kitchens ...
Pizza Ovens on the Roof
Villa beauty
Fruit stands on Stromboli
Scene at Aperitif at Raya
Yes, we danced! Thank you Bridge Sushi and Mistura Pura
The beautiful succulents everywhere
Roof top hammock
Roof top class with some friends dropping through Panarea during Yacht Week
Street perfection
Julia, Nader and Heather
Savasana
More Villa Love
How cute is this place??
Last day at the beach!
Walking to town from Drautto
Vespa essentials in Italy
BRAC ISLAND, CROATIA x 2
August 2016 with Jamie & Heather
Carpe Diem, Hvar
The Adriatic ...
Scene at Carpe Diem Beach
Hvar Town, Croatia
Week Two, minus Brooke ... who was busy getting a massage
Plenty of activities in Bol, Croatia on Brac Island
Week One in Palmaziana
The vineyards we walked by daily
Walking back from brunch and scoping the view
Miss Jamie hanging off the boat in Hvar
Mid Yoga
Brac Island
Zlatni Rat, Brac Island
That water thou ...
Chill Vibe
Week Two, Secret Spots
Palmaziana
More secret spots around Brac
Week One chilling....
Our sweet town of Bol
Teachers planning class
CROATIA, CROADDICT. secret spots
ATV-ing to the top
At the top of brac
Boating, a must.
Zlatni Rat
So many of these little gems
View of the golden cape from walk to the shala
our special shala
Teachers at the bow of the boat
Matching
Hvar Town
Hvar Town
Dinner under the olive trees
Mali Raj for lunch
Week One killing’ it!
The water the water the water
Water buggy!
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The Miami Beach Edition x YFBP x Convicts
How sweet it is to have a home just hours away from home. The beautiful friendship and family we have developed with the Edition Hotel group is one we are so grateful for. Our second weekend retreat took place in May. We decided we wanted to capture as much of the magic as possible so we brought along our other dear friends from Convicts. We filmed a soon to be public project (shhhh). Filmed some classes. Some beach. Some nights downstairs. All in true YFBP form.
Heather leading her section of the morning class on La Vista Terrace
Khay, owning the morning yoga miami vibe
Early morning filming with Convicts
Bring the mid day HEAT! We were on a serious crunch time to film before and between teaching. Needless to say the tan lines were REAL.
INHALE. EXHALE. repeat repeat.
Mara and Zena, Just a couple of brilliant and beautiful woman rapping mid day on Edition Beach...MIAMI
The MEN of retreat. Miami Beach Edition style. Javier. Ben. Robin. Morgan. Killing it
Katelin in Heather’s class. Sirsasana.
Our dear friends at Nike kitted out every one for the weekend. Head to toe. So good.
CONVICTS x EDITION x YFBP
Sound bath in the sandbox. MAGIC
yoga. eat. beach. sound bath. eat. BASEMENT PARTY. YES
It was for real hot. New levels. Game faces on. STYLE.
These teacher moments. Fair to say we will always crack each other up.
Just a few of us. #casual
One of the most profound aspects of the yoga practice is the moment of offering and releasing that of what you no longer need.
We really can’t say thank you enough. Hopefully what we have created here will speak volumes of how we feel and what we hope to offer.
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HIGHLIGHTS FROM OUR ANNUAL RETREAT TO CUBA Havana, Vinales & Cayo Jutia
This special island that has been for so long been kept a secret from so many of us has quickly become a YFBP gem. We are completely enthralled with the magic and passion of this beautiful place. We are in awe of it’s people’s ingenuity and perseverance.
We have had the honor to now visit three times and are planned to return in December 2016.
Our last visit was yet another deep dive into the culture by way of yoga and a willingness to wander. Lead by Heather Lilleston and Stephanie Wang along side our brilliant home team of Cuba Educational Travel.
The group photos that happen at this beach are never short of amazing. NEVER.
Harvest team in the Tobacco fields
Tobacco farm
Morning yoga session during our stay in Pinar del Rio
Never a dull moment. Always looking for some quality time together. Group dynamic is everything.
Havana streets
Playa del Este. Local Havana beach paradise.
Morning yoga session in the Hotel Capri
Street style
All children in Cuba whom attend the public school system wear a uniform. The color representing which stage of their schooling they are in. Even through university, their uniform is representative of what their choice of study is.
Yes you can.
Chill zone. Doors almost always open in the homes in Havana.
Our roof top gazing over to the Hotel Nacional de Cuba in the Vedado section of Havana.
Cuban style Mani/Pedis! HIGHLIGHT!
Locals.
Some worry that there won’t be enough beach time on our Cuba retreat. NEVER WORRY.
Beauty around the bend at Cayo Jutia.
Pit stop! Never miss a yoga moment.
Short boat ride off Cayo Jutia to a snorkelers paradise
Drive along the historical Malecon in Havana.
Beach Day at Cayo Jutia!
Very likely our favorite visit of Havana is the Lizt Alfonso Dance Academy. These hard working, dedicated kids always grace us with the most profound performances every time.
Here, Heather gives back with a little yoga moment for the Alfonso squad.
Style
Our Havana home with a line up of the coveted classics.
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HIGHLIGHTS FROM OUR ANNUAL BRAZIL RETREAT
Praia do Rosa, South Brazil
Brazil. Where YFBP began. People often ask us - “how did you start YFBP”. We didn't begin as a traditional company. We wanted to teach a retreat in Brazil and we knew we were gonna get a little wild down south - or at least we felt safe to assume so - so we called the trip “Yoga, For Bad People”.
In all honesty, it was our first venture and we never went to research the location before we got there. I remember driving up with a few of the students who arrived early with us, in the car from the airport and thinking, “um, I really hope this place we chose looks like the photos on their website”, (imagine gritting teeth emoji). To our relief, Praia do Rosa had more treasures and magical moments in store for us then we planned for. It has since become our “model” location for a retreat. Its the perfect mix of - beach life, surf town nightlife, quiet time, expansive views, hikes, everything accessible by foot, artsy family style guest house run by an english speaking super stylish and laid back Brazilian family to ground our group into Brazilian culture, and flowers and beauty on every corner.
We have led 8 retreats to Brazil since 2012. We don’t plan an end in sight. It is one of those places that you can’t fully capture in pictures, because there is a special sense in the air that its the cleanest you have ever breathed, the water the purest, the way the plants glisten in the sunlight the brightest, and the way the water feels between your fingertips the smoothest. For having raves on new years and plenty of tourism from Argentinians, Brazilians and Uruguayans (American tourists are rare there), Praia do Rosa manages to hold it’s untouched nature.
Here are a few of the highlights from our most recent retreat in the southern hemisphere. We go every March. Come with.
Jamie Lugo with essentials - caprinha, coconut water, yoga pose, visor and yfbp tote.
The magical path to the center of the beach.
These purple flowers. Lining every path in Rosa.
Sunset crew.
A typical Saturday in Rosa Norte (the northside of the beach).
Our sweet home in the sky: Posada Casa do Ceo
During the retreat, we participated in a local protest speaking out against a building structure that was going up much too close to the beach. On the north side of the beach there are zero houses or structures, and this was the first. We were in complete support - those beaches without structures lining the shore are few and far between. We need to protect them if we can.
Class. Yoga. Saves the day always.
Chill vibes on the Posada deck
Teacher moment, Jamie Lugo and Heather Lilleston
Evening in Rosa on the Fazenda (the middle ground between the north and south sides of the beach with restaurants perfect for watching the sunset).
The beginning of a great day ...
Sometimes, it gets a little weird. Day 3.
View of Rosa from the deck of the Posada.
Doing our thing, which means playing around with our favorite, UTKATASANA, in our favorite place.
Pico da Tribo. Late night. Cover bands. Long lines. Good move after Beleza Pura.
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OM, say what?
We've all heard this term by now, but what does Om really mean? Does it even mean anything?
As yoga has made a serious move into our cities, many of the yoga world’s norms have become “straight-up-normal”. What was once considered weird is now as chill (or not chill) as Sunday brunch. A lot of us don't really know why we do it, it just feels so good.
The inner ankle or wrist OM symbol tattoo took over for the Chinese character tattoo. It might not be clear to everyone (including the person with the tattoo) what the symbol truly meant, but it definitely suggested you were of a certain “state of mind”.
In our words, OM is the vibrational sound created from oneself to match the vibrational quality of the universe (whoa). Or, in a more immediate sense, to match the vibrational quality of one’s surrounding or environment including the people around them. It is the sound that brings you back to the start, meaning the place that could exist before all the mental chatter or afflictions. It's a reset button of sorts.
But how would you know if you are creating the sound that matches the “vibrational quality of the universe”!?
The assumption is that every living thing is moving and functioning on a similar energy. At it’s core, this energy is not induced by any foreign factors like caffeine, race or economic status. It's the underlying movement in all of us that draws us towards each other and sometimes away from one another.
Ultimately, the goal is to protect this energy source. Some people call it the “life force”. That could lead us into a much larger conversation, so for now we will keep it simple and say, “energy”. The movement of this energy - it’s free will to travel organically - directly affects our harmony with the rest of the world.
The idea behind yoga, breath work and chanting OM is to feed and nurture that energy which is in us to rightly affect that which is outside of us.
Class time. The OM comes at the beginning and then again at the end. It's the moment that makes no sense your first time…maybe you don’t even participate, because what if your OM sounds different from theirs! Maybe a judgy thought or two pass through your mind while everyone else is “omming” away.
BUT….somewhere in there something feels good. Even for a split second there is a peace in it.
You go back to class. Maybe you don’t participate again, but you look forward to it. Really what you are looking forward to is the time. The space that is offered in returning for even a short moment back to the start.
“The power of the internal sound, its meaning as an audible designation of our personality, is a thousand times stronger than the logical combination of the sounds of letters which has really no meaning at all. The pronouncing of the name-word is purely inner sound” -translation from the Hatha Yoga Pradipika by Swami Svatmarama
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LEARNING TO TRUST, LEARNING TO RECEIVE
Nothing can be forced, receptivity is everything – BKS Iyengar
Last week, YFBP spent time on retreat in a light filled beach town in Uruguay called Jose Ignacio. We partnered with our friend Isabella, who years ago had the right impetus (she is the kind of girl who seems to always be in the right place at the right time) and moved to Jose Ignacio to open up a yoga studio called “The Shack Yoga”.
We knew we loved South America as a destination for retreats, but this particular gem south of the equator, has a magic all it’s own. As soon as we stepped foot off the plane and into the duney, bright white, whispery streets of Jose Ignacio, everything started to slow down. The immediate resonance with the rhythm of this place was complete and total receptivity. A receptivity that immediately reinforced an overwhelming sense of trust that this place was going to take care of us and all the students who were en route to retreat.
Jose Ignacio isn’t a place to rush around or force anything. This is the kind of land that gives so much all day long that you have no place to intervene, and are completely and utterly forced to receive what it offers. You cannot enforce your agendas and expectations on a place like this, because it’s beauty will distract you from any agenda, and it will surpass your expectations before you can recall what they were in the first place.
Naturally, we decided that the theme of the week for class was a focus on receptivity and trust. A group of mostly New Yorkers, plopped down in the middle of their winter, into a billowy, great gatsby like beach town. Every corner you turned, transparent cream curtains serenaded your stroll, billowing out the windows, or at least this is how we remember it feeling. Come to think of it there were no curtains flowing out the windows, but this is how every step felt. Beauty came, you barely had to lift a finger.
Could life feel like this more often? Do we have to travel around the globe, not be working, and practice yoga for 5 hours a day to feel safe enough and relaxed enough to receive again and to trust again? Sure it is easy to drop into this level of surrender on vacation in Jose Ignacio, but what happens when you are sitting in the middle of chaos, disappointment, betrayal and loss? How do you restore your trust? How do you stay open to receive?
Pierro Ferruci, a well-known Italian psychologist writes in his book, “The Power of Kindness”: Whether we are aware of it or not, every act of trust carries with it a shiver of fear. A favorable situation can become dangerous. Deep down we know that life is insecure and precarious. However, if we do trust, the shiver carries with it a philosophical optimism: Life, with all its traps and horrors, is good”.
In the end of the day, it is always our choice. Do we want to feel the tight, clenching grip of worry and mistrust, or do we want to feel the expansiveness of patience, faith and optimism? Do we have to force our agendas on every person and place we encounter or can we empty ourselves of control and let a person or a place come to us in whatever way it is ready? No matter what we choose, life is a mixed bag. And to Ferruci’s point, it is up to us to decide what to pay attention to the most.
On retreat we are reminded of an innate beauty in the world and of the fact that our bodies can remember and feel again a state of relaxation. We may show up with our agendas (get tan, run every morning before yoga, eat at all the recommended restaurants, write in my journal every morning, etc.), only to find that even those goals cannot always be met, and the place we are visitors of, has a different plan for us. We also miss flights, can’t find our taxi drivers at the airport, order the wrong thing on the menu due to language barriers, lose our luggage, get sunburned, but in the end it all works itself out. The universe is still taking care of us.
Retreat, and travel for that matter, is a test in learning to trust and learning to receive. When someone breaks our heart suddenly, or we are blindsided by getting fired from a job we thought was going well, or we break our leg in the middle of summer, taking on that feeling of trust, making that choice, carries us across the river. It plucks us out of the dangerous spiral of worry and concern and the grip of fear that tightens the muscles between our ribs and blocks the breath from entering. Yoga is a practice that restores our trust in the world, mainly through breathing. Retreat is a practice of immersing ourselves in an entire week of breathing. As we breath, we are receiving. As we receive we remember we are loved. We are taken care of. Breath is a form of love after all.
You will have to learn ways of relaxing in the present. Enlightenment is not an effort to achieve something. It is a state of effortlessness. It is a state of no-action. It is a state of tremendous passivity, receptivity. You are not doing anything, you are not thinking anything, you are not planning for anything, you are not doing yoga exercises, and you are not doing any technique, any method - you are simply existing, just existing. And in that very moment... the sudden realization that all is as it should be. That`s what enlightenment is! ~ Osho
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#MEXICO2016
There is a magic in every retreat. One that you can’t predict going in but that will reveal itself to you as the group arrives, as the classes are taught, as meals are had and as days pass by.
Each location has its own one-of-a-kind energy and spirit. There are some places where we have to work to create the “studio” or yoga space for the week. It might take a little softening or cleaning up. Some of the places that we travel to haven’t been previously set up for a yoga retreat, but we know that we can bring those elements in so we go for it.
When we bring in a group, the job is not just about teaching yoga but more so about facilitating a partnership between the environment and the group through yoga.
The yoga platform at Playa Loma Bonita, Mexico is pure magic. It sits at the edge of the beach line, in the lower part of the property just hidden from the houses and bungalows. It has the sacred seclusion that you crave in practice and yet the wall-less round space is completely open to the elements.
Evening practice was completed gazing west, moving to the sound of the waves crashing on the beach as the sun set over the Pacific Ocean.
The grounds of Playa Loma Bonita are inviting and playful. Pools set outside of each house lead directly down to the beach below. It’s fair to say the daytime temperature never dipped below 88 degrees. 0% chance of rain through and through. Yoga to food to pool to beach to pool to food to beach to yoga to food to sleep. That’s the life. Literally the life we lead for a week.
Mid-week we shook it up a little bit with a full on track and field workout on the beach. There is always value in changing up routine when it comes to physical exercise. 45 mins of plyometrics and calisthenics. Laid down for some core work and then closed it out with 15 mins of restorative yoga. Then it felt like there was no other option than to hand it over to the ocean and the sunset.
Sunrise came up over the mountains and sunset over the ocean, creating the most stunning arc of beauty throughout our day. The shock of this beauty never wore off. It never became normal or unremarkable. It was so profound and unique to this pocket of magic on the planet. It never stopped. The sun would set and the stars would come. A huge uninterrupted sky of stars, more than a group of New Yorkers has seen in quite some time. Shooting stars for days. All we could say was thank you.
So much of a retreat is about an intention, goal or wish. However you best connect to that idea. You make a mental statement early on. Each individual working on their own, setting that purpose however they are most comfortable. Each practice, each day ignites the intention.
In the end you release it. You let it go. You put your intention in the hands of the universe and trust.
You trust that you will be taken care of and you trust that the profound beauty of your intention feeds the land that has offered you so much through the week.
Thank you, Mexico. xx
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YFBP class team. At StudioB!
One of the many perks of teaching yoga for so long is that you meet and grow alongside so many other spectacular teachers.
We recently joined forces with the Bandier team to bring yoga into their new space, StudioB, which sits happily above their insanely well merchandised activewear retail store. At StudioB, we finally have the chance to really showcase some of these talented teachers we have met along the way.
We wanted to take a moment to introduce them all to you. Here’s the crew that we know can deliver the YFBP flavor we have developed over the last 4 years. A touch of #retreatlife right here in NYC.
Jamie Lugo
Born and raised in Northern California, Jamie became a full time New Yorker in 2006. She was a dancer most of her life so the transition to yoga was natural as she needed some serious healing after the many years of wear and tear. She loved how yoga made her feel so she wanted to help others feel the same. After her first training with Pure Yoga NYC she went on to receive her advanced teaching certification from Yoga Shanti in Sag Harbor, NY. It was at Yoga Shanti she became intrigued with the science of sequencing. She has been a lead mentor in Yoga Shanti's 200 hour TT program since 2013 and is also a mentor to new teachers at Pure Yoga NYC. Rodney Yee and Colleen Saidman Yee are her main teachers as she is so inspired by the practicality and sense of inquiry they bring to the practice.
YFBP loves Jamie because she is extremely dedicated to the practice while maintaining a lightheartedness that we crave! That nerd/bad balance kills it every time.
Jordan Daly
After 13 years working in strategy and marketing for big box luxury companies, Jordan made the transition into the wellness space, and is at the helm of SERENE, Curator of conscious living.
She walked into her first yoga class nine years ago, ‘Man In The Mirror’ by Michael Jackson opened the playlist (dots she would not connect until much later), and began going through the motions of the physical practice.
It wasn’t until after a life-shifting trip to Nicaragua in 2011, did she realize that she had spent a lot of time looking externally for things to make her feel happy and fulfilled and successful. And that everything she needed….she already possessed.
Yoga has since become a mental and emotional sanctuary, which allows for deeper self discovery and space. Her path over the past couple of years has led her down that of living her truth in this very beautiful, unexpected, labyrinth-esq way.
Jordan completed her teacher training at Yoga Vida in NYC. She teaches at Yoga Nest and Yoga Collective in Venice, CA. Her teaching style is an energetic flow.
YFBP loves Jordan for her unapologetic fierceness. She is literally sugar and spice and all the good in between. We are so thrilled to be teaching with her.
Kajuan Douglas
Kajuan teaches an energized, spiritual and athletic vinyasa flow practice. He incorporates many facets of the Yoga tradition/culture to create a well rounded exploration of yoga. His classes are challenging and inspiring, just as life is, believing the practice is a mirror to our lives. With the use of dynamic and static postures linked with fluid transitions, his classes aim to strengthen and free not only the body, but most importantly the mind. He emphasizes pranayama, kriyas, mudras and meditation with a touch of Bhakti to invite the transformative power of yoga to sharpen awareness and elevate ourselves towards freedom and/or relaxation.
YFBP loves Kajuan for being one of the most bad ass dudes of the yoga community. Swimming in a sea of women, he stands out for his ability to fill a room with energy and sweat! He is all heart and hard work. Nothing better.
Kat Colla
Originally from Arizona, Kat began a regular practice in 2006. She has the deepest respect for how it not only inspires change but allows a gradual return to who we are meant to be. She is grateful for her 200-hour training with Yoga to the People and equally honored to have completed an advanced training with Kelly Morris under the Conquering Lion tradition. But a teacher never stops being a student. She is eternally thankful to all her teachers, especially her students, who continue to teach her more then she could ever imagine.
Her classes encourage movement of the body to invigorate the breath and to maintain a present and attentive mind. She creates a unique and challenging sequence imbued with traditional asanas and attention to detail. Every body is different and her goal is to help each recognize the benefits of building a balanced body, a full breath, and a more awakened sense of being.
YFBP loves Kat. It is just that simple. Her humor and ability to transform difficulty with understanding is astonishing. With that she is able to connect in a simple and profound way. She also has the best laugh in the game.
Samantha Moriarty
Samantha took her first yoga class in 2008 to cope with the loss of her sister, and hasn't left her mat since. Although she loves the physical benefits of yoga, her practice has remained rooted in the emotional and spiritual transformation that comes with the asana.
Samantha teaches vinyasa and prenatal yoga classes at Yoga Vida in New York City. Her teachings come from the deepest appreciation for what the body is capable of and the belief that, through yoga, we discover the profound connection between the body and the mind. Her classes are thoughtful and playful – striving to explore, awaken and transform.
YFBP loves Sam because she embodies the essence of the NYC yoga teacher. She is as beautiful as they come and has a quality of lightness that is beyond refreshing. She manages to pull this off while balancing her far from mild yoga career with a full time advertising position at Yahoo. The girl can get things done. Side note: she has traveled to 26 countries, and headed towards her goal of 30! YFBP at heart.
Yoga For Bad People classes at StudioB will be every Tuesday at 6pm and Thursday at 6:30pm. Check the StudioB mindbody for schedule, sign-up and specific teacher. We couldn’t be more thrilled to have the opportunity to offer weekly NYC classes. xx
February Schedule :
Tuesday 2/2 – 6:00pm w/ Katelin Sisson
Thursday 2/4 – 6:30pm w/ Jamie Lugo
Sunday 2/7 – 10:30am w/ Jordan Daly
Tuesday 2/9 – 6:00pm w/ Heather Lilleston
Thursday 2/11 – 6:30pm w/ Heather Lilleston
Tuesday 2/16 – 6:00pm w/ Kat Colla
Thursday 2/18 – 6:30pm w/ Katelin Sisson
Tuesday 2/23 – 6:00pm w/ Jamie Lugo
Thursday 2/25 – 6:30pm w/ Katelin Sisson
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WINTER PRACTICE
What To Do When You Get a Little Too Much Winter
...and how to support proper function in the kidneys and bladder
We may be tropical-loving-palm-tree-hugging-brazilian-bikini-boasting beach travelers, but we are still fans of good old fashioned seasons. We love a shut-down-everything blizzard day or zipping up and hitting the mountains, and especially those brisk sunny days swooshing through the streets of a wind chilled city.
But we admit that it doesn’t take long for one to feel, well, a bit over it. Sometimes this simply means you need to get outta town. Obviously, we have some suggestions. But if that is not possible then we have a few recommendations below on how to get your inner world working optimally during an entirely-too-long winter.
According to Chinese Medicine, our bodies have specific functions and needs that correlate to the seasons. There are specific channels (meridians) in the body which carry chi (energy) to our organs, supporting their optimal function. If these channels are impeded by any kind of muscular tension in the body, misalignment in the skeleton or emotional/psychological tension they will not function properly, and can have negative side effects. An overdose of cold, imbalanced diet, electronic heat, or lack of sunshine can irritate certain organs and their functions in the body, and leave us feeling even worse.
For every season there is a corresponding organ and element that is highlighted as important to “monitor”. This organ and element in the body can easily come out of balance and throw us off. The organs in the body are supported by specific channels (meridians) which can be stimulated and supported through asana practice.
For the winter months, this tradition focuses on the kidneys and the bladder. The element correlated to the winter months is the element of water.
Below we share some simple advice from “Staying Healthy with the Seasons” by Elson Haas coupled with some postures recommended by Sarah Powers from “Insight Yoga” for the meridians of the kidneys and the bladder.
Props you will need:
1 mat, 1 blanket, 2 blocks & a warm room.
LOCATION OF THE MERIDIANS
Kidneys: The kidney meridian begins on the bottom of the foot. It then runs along the inside surface of the ankle behind the ankle bone, up the calf and thigh, lateral to the genitals, then next to and parallel to the center line of the body, onto the chest and along the sternum, ending beneath the clavicle.
Bladder: The bladder meridian begins at the inner corner of the eye, travels up over the head and down the neck, down the back in two vessels, both parallel to the spinal column, then over the buttock and down the back of the thigh and calf and along the outside of the foot, ending at the edge of the little toenail.
20 MINUTE WINTER ASANA SEQUENCE
1. Tarasana: Releases the Inner Groins, Opens the Lungs, and Quiets the Mind.
Begin in Tarasana. Support your forehead with a block or two, and scrub the forehead skin down towards the nose with the block to quiet the mind. Make sure your hands can rest on something. Stay 1-3 minutes. You can support the outer knees with blankets, pillows or blocks if there is tension in the hips, groins or knees.
2. Paschimottanasana: Opens the Hamstrings, Opens the Lungs, and Quiets the Mind.
Extend the legs enough to hold onto the outer edges of the feet. If your low back is sore or hamstrings too tight, prop your seat up on a blanket. Hollow the belly and fold over the legs. Extend the legs forward keeping the connection between the hands and the feet. For some they may straighten, for some they may remain slightly bent. You can add a blanket or block to support the head if it doesn't reach the legs. Stay for 1-3 minutes.
3. Reclinging Eagle Leg Wrap Twist: Helps with Varicose Veins and Detoxes Abdominal Organs.
From a reclining position, double wrap the right leg over the left, scoot your hips to the right so they are in line with your shoulders, drop the knees to the left and turn to the right. Use your hand to externally rotate the top leg at the hip. Focus on the exhalation. Stay 1 minute. Change sides.
4. Upa Vista Konasana with Side Bends: Opens the Lungs and Tones & Lengthens the Legs.
Extend your legs out into a wide legged straddle sitting upright. If your hamstrings are tight, prop your seat up on a blanket. Flex both feet. Support your left forearm with a block inside the inner left leg. Lift your right arm up and over your head and lean to the left, spinning your chest to the sky, opening the right side of the body. Hold for 1 minute. Change sides.
5. Sphinx: Opens the Chest & Throat, Stretches the Front Body, and Resets the Sacrum.
From your belly, prop yourself up on your forearms. Ground your hands, especially the knuckles. Broaden the upper chest. Spread the collar bones apart. Gaze down the direction of the tip of the nose. Extend your legs back behind you. Press your toenails down. Draw your upper chest through your arms as you pull the floor towards you. Hold for 2 minutes.
6. Supta Virasana Supported: Opens the Front Body, Releases the Groins, Widens the Low Back to Release Compression, and Improves Digestion.
From hands and knees, place knees together, heels apart. Sit back between the heels. Lie back on two blocks - one medium height under the shoulder blades, one highest height under the occipital ridge under the head. Double wrap the arms and let the hands rest on the forehead, gently guiding the forehead skin towards the nose to ease the nervous system. Repeat with opposite wrapping of the arms. Stay for 2 minutes each side.
7. Modified Shoulder Stand: Calms the Mind, Drains the Legs from Virasana, Resets the Sacrum, and Opens the Chest.
Come to bridge pose. Bring two blocks underneath your sacrum, stacked on top of each other on their lowest, widest height. Lift your legs over head, keeping the torso arched and not collapsed. You should feel the chest pressing towards the chin, the back arching, and the belly hollow. Stay for 5 minutes. Bend your knees to come down, lift hips, and remove blocks. Rest in constructive rest, with knees together, feet mats width apart, hands on belly.
Close with Savasana for 10 minutes. Use blankets to cover the whole body. Make sure you are bundled and warm. Follow with a led Meditation.
GENERAL ADVICE FOR WINTER
Replenishment, Resting, & Reflecting.
During winter months, pay special attention to dreaming. Dream journals are helpful. With longer nights, our dream world speaks to us more loudly.
Balance activity to stay warm and restful activity to replenish the system. It is essential to match activity with rest.
Yin – conserve energy and resources. Yin activities strengthen ability and cleverness.
Diet: warming and substantial - whole grains, less fruit, steamed veggies, ocean foods like seaweed, and soups. Avoid cold foods. Include Barley, Black Beans, Dried Ginger, Millet, Miso, Quinoa, Walnuts, Aloe Vera, Cinnamon, Clove, Kidney Beans and Water Chestnut.
Indoor exercises.
Cleanliness.
Teas and warming, energizing herbs are helpful to maintain balance.
Pay attention to having a good balance of sexual activity: there can be a water imbalance if too much sexual activity or not enough.
Keeping the Water Element in Balance:
Keep warm
Stay quiet
Sleep well
Be at home
Look within
Balance preserving & giving
Activities that Disrupt the Water Element:
Overactivity
Late nights and parties
Lack of rest and sleep
Dissipation
Frustration
Hoarding
Remember that your body is not separate from the elements of the earth and the changing of the seasons. Everything touches us in some way or another, and the art of yoga is learning to be with all that is around us. To let us be touched by the world, and to find a way to be in harmony with it. Experiment with these guidelines above. We hope you enjoy what winter has to offer us all.
And when you need a break from the cold, we’ve got you covered too.
RETREATS!
xo,
YFBP
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YFBPxEDITION
It is certain that we travel to some beautiful places. It is absolute that we have met some amazing people along the way. There is no question that we have hosted some wonderful groups.
Today, as we are settling back into our respective homes after spending a long weekend in the very capable and caring hands of the The Miami Edition Hotel, we are feeling truly floored by how amazing “retreat life” can really be.
We generally travel much further away from home, tucking ourselves away in special little secret pockets of the world that we have been so blessed to tumble upon.
Though it’s relatively close to home for each of us and widely available to anyone that cares to go on their own, we had no trouble making the Edition Hotel our special retreat home for the weekend.
You might think it would be difficult to hold a spirit of a group together in such a large hotel. That the vastness of the space would encourage more separation then we are used to. Though we have a ‘come as you are’, no rules approach, the group dynamic still forms in a unique and significant way every time.
The Miami Edition Hotel invited YFBP to host their very first “wellness weekend”. To spearhead the relationship and to set the intention for many more Edition Wellness weekends to come, they gave us an opportunity to invite some of our nearest and dearest.
So there we were in this beautiful hotel, surrounded by our friends all eager to practice, with everything set up perfectly to allow this retreat to play out in the most beautiful way. They took us in with open arms and literally made every single thing possible.
As we approached the weekend, we considered what a “wellness” weekend truly entails. What is it to be well? To truly be well, all of the many parts of you would have to be in sync. I suppose that is what we are all after. Healthy functioning bodies, a sound mind and a desire to care for others (when the first two are in sync the third will generally occur naturally). It’s an effort towards true balance.
So for us, a wellness weekend would offer and work to conduct a true balance of all elements. Not to fall too deeply into extremes. We do agree that extreme action in the sense of wellness may be valuable if you are coming in from a severe deficit. For the sake of equanimity though, we like to approach balance with balance. Our weekend (like all of our retreats) was designed to hit all of the elements that feed a balanced soul.
Time for silence and contemplation. Time for yoga practice. Time for fitness. Time for meals that both nourish and satisfy. Time for one’s self. Time to play and get a little bad. Time to heal. Time for everyone you are there with.
It was a true retreat. We started our mornings with led meditations that flowed straight into focused yoga class. Each of us practicing on custom made YFBP x EDITION yoga mats. Each class co-taught by Heather and Katelin.
Even though we claim “no rules”, we did ask everyone for one thing. We asked that no matter what, each of them show up to every class. It’s not about accomplishing poses or any sort of egotistical approach to the practice. But more so to hold the space of the retreat for the group as a whole. There is a sincere dynamic that builds over the course of the time we have away. Removing one of the elements can so easily throw the group dynamic. The space builds over time and it’s palpable when the chain is broken.
They all showed up. Every time. It was perfect.
We have said it before and it still holds true, beach is basically a spiritual practice for us. Though we were met with some turbulent weather here and there the retreat Gods came out for us on Saturday and gave us a strong opportunity for worship.
Beach days were infiltrated with spa treatments and group meals.
Which led into a Saturday night of club bowling and ice skating. I mean…talk about balance!
All of the restaurants at the Edition Hotel are done by Chef Jean Georges. There are three main restaurants each with their own focus. So even though we didn’t step out of the grounds of the hotel for even a moment (except of course to the beach), we didn’t suffer from repetition by any stretch. Every single meal was more than we could have hoped for.
With the help of our team we arranged a sound bath for Sunday evening. By that time we were filled to the brim (in the best way) with time together, strong yoga and beautiful meals. It felt as though we had been leading up to this moment all along. Everyone seemed exactly in the right space. Completely prepared to take it all in and to have their own experience, while holding the space not just for themselves but also for the entire group.
We sat in a circle surrounding giant singing bowls, a didgeridoo, a pocket size harmonium and various other instruments. Light stretches and pranayama were taught to gently open up the channels of the body and set everyone up to be able to receive. We laid down in the circle, heads facing in to be as close to the bowls as possible. Covered in blankets and scarves. We each laid there perfectly still for over an hour and allowed this continuous sound to wash over us. It is truly a bath in every sense of the word.
Every retreat is special. Each is very unique to the group and to the environment. We have left this retreat feeling so nourished and excited. The support of our friends and team at the Edition Hotel matched with the magic of our group and the beauty of everyone’s practice. We could not have imagined what we came to receive. Thank you. xx
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COLLEEN SAIDMAN YEE
THE FIRST LADY OF YOGA, A BADASS WITH ENDLESS HEART, AND ONE OF OUR MAIN INSPIRATIONS ...
No yoga teacher would be who they are without the experience of sitting humbly at the feet of their teachers to receive the transmission that comes through the process of the student-teacher relationship. This has proven time and time again to be a very tricky relationship - we are all human after all - yet it is the foundation of the practice.
We have decided to focus each month on a different teacher that has had a profound impact on us, so you know where the transmission we continue to pass along has come from.
The student-teacher relationship is the most important aspect of the practice because it requires a sense of humility, of being able to recognize that we still have something to learn. The quest is to find a teacher who you feel knows quite a bit more than you, but is still accessible enough that you can understand what they are teaching you.
We begin with one of our main teachers and dear friends, Miss Colleen Saidman Yee. A powerful world-renowned teacher, author, and mother who recently published an honest and revealing book “YOGA FOR LIFE” about the many phases of her life as a model, heroin addict, and yoga teacher, and how we can apply yoga to our own phases and our everyday humanness.
Colleen isn’t afraid to be human. She is authentic, loving, inspiring, and relatable, while maintaining this stunning allure that keeps us wondering what her secret is.
Here we sit down and get a little insight into her wild heart and what she has learned after decades with the yoga practice.
YFBP: What does bad mean to you?
CS: Bad has so many meanings. If I say that I have had a bad day, it was full of struggles and difficulty. If I say that I am wearing a bad outfit, it means that I am so rocking this get up. Bad is like the word “sick”. It can be used for both extremes.
YFBP: How have you carved your own path?
CS: By putting one foot in front of the other, being spontaneous, using primal gut instinct, and making a shit load of mistakes.
YFBP: How do you break the rules for your own good?
CS: I make my own rules according to my beliefs and what my internal meter tells me. We all know when what we do or say is not true or kind. That horrible feeling is when a rule has been broken. I hate the word rule. It brings me back to Catholic school.
YFBP: How do you blow off steam?
CS: Cry, binge watch Scandal or Nashville, lions pose over and over again. I wish I could say that I take off all my clothes and dance naked with the windows open and the lights on, but that doesn’t happen.
YFBP: What is your favorite travel memory/story?
CS: I got on a plane to fly to California for a modeling job. My boyfriend (who I ended up marrying and having a child with) had just told me that he wasn’t in love with me. The heart wrench that I felt was unbearable. For some strange reason I was upgraded to first class. I took my seat and there was an older gentleman next to me. We struck up a conversation (which I never do on a plane). He could see that I was upset. We talked the entire way. I felt like I was talking to an enlightened guru. He was humble and unassuming as he gave me gem after gem. I felt so light, strong, happy and blessed by the end of the flight. He signed a book and handed it to me. His name was Norman Cousins. He changed my life.
YFBP: How do you take yoga off the mat?
CS: By noticing when I am an asshole in life. I have also cofounded and codirect the Urban Zen Integrative Program which has, and continues to train hundreds of allied health care and yoga practitioners to care for themselves, loved ones and patients with modalities of in bed and chair yoga, restorative poses, breath awareness, meditation, essential oil therapy, reiki, contemplative care and nutrition. We address symptoms of pain, anxiety, nausea, insomnia, constipation, exhaustion and sadness.
YFBP: What have you gained from practicing yoga?
CS: Humility, fortitude, introspection, love and more flexible hamstrings.
YFBP: What is your current main message to the world?
CS: Stop trying to prove to yourself and others that you are special. Know that You Are Enough. I am not standing on a pulpit as I deliver this message. I am listening to words that I need to hear.
To order her book “YOGA FOR LIFE” CLICK HERE
To find out more about COLLEEN CLICK HERE
To visit her studio in SAG HARBOR or NYC CLICK HERE
May you all find a teacher who speaks the language of your heart. Who can help remind you of your own inner wisdom and power, and who doesn’t judge you when you make a thousand mistakes.
xo,
YFBP
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WHY BAD?
The most commonly asked questions we receive are, “Why bad people?”, “Am I bad enough?”, “Bad in life or bad at yoga?”, “How are you bad?”.
The answer is that we used the term “bad” in our name as a response to what we noticed happening in the yoga community and more specifically in the (at the time, small) retreat community.
Everything seemed to be just a little too serious and as a result we felt that people were being left out. It had become a little too intimidating to walk into a yoga class as a new beginner. Even a seasoned yoga practitioner might feel that they weren’t dedicated enough to commit to a weeklong retreat. Maybe they worried that they would get there and feel that they were in way too deep.
We had been practicing and teaching for a quite a while when we came up with this idea….and name. We had dipped into the more serious aspects of the practice and sure, we saw the value there. But what we especially realized is that we were part of a very, very small community and that meant there were tons of people being excluded.
A lot of people take our name to mean that our trips are for major partiers or people that don’t even do yoga.
It’s really not that extreme.
Number one, we love yoga and the point will always be the practice and getting more people practicing. If you are already practicing, the purpose is to give you new tools to stay interested and healthy and inspired.
But we did need to find a way to make everyone feel equally included. We want every post and email blast to feel as though it’s a personal invitation to all, that anyone can be a part of anything that we are doing.
The “bad” person is simply anyone willing to look into things a little bit deeper than the way it is handed to them. Someone willing to break the rules a little bit (respectfully). It’s anyone that wants to be involved and that certainly doesn’t exclude those of the small community we started out in.
So what are we doing to keep it bad in 2016? To keep you and us interested? To keep everyone practicing well, to rebel just enough against some of the new norms, to push the envelope, to stay in sunshine?
First, a short word on resolutions. Because that’s what our promises to you are right?
To resolve something is to state that there was once a problem, conflict or deficit of something necessary.
Sometimes these are obvious and quite simple. Sometimes though they can be a bit forced which is maybe why resolutions don’t always stick. You force yourself to state a problem and then force the program to fix it. It lacks conviction. So just a few days in, your mind goes, “What the heck! This wasn’t even a big issue before. Why are we doing this?!”
So this year we are going to sit and reflect. To allow the shifts to come to you rather then searching for them so aggressively. Then, you actually give yourself the time to accept it and you can move forward with your solutions.
Having taught yoga for a number of years now, we know that every January the room will be packed with eager “resolutioners”. We’ve heard promises to do yoga every day for the year. All sorts of poses are being guaranteed. Come February though, the numbers begin to dwindle…just a little.
The standard is just set so highly out of the actual reality of one’s life. There is value to a challenge, but it’s got to be one rooted in reality. Take the time to sit. Don’t search. Sit and focus. The necessary realistic actions will come.
That is the “bad person’s” approach. A willingness to go the extra mile.
Secondly, be light hearted. Have fun. Get the people around you involved.
YFBP resolutions:
* teach more local YFBP classes
* support and promote yoga events outside of our own
* give more compliments
* partner with the unassuming
* collaborate with the unexpected
* jump more rope
* become more educated on presidential candidates
* cook more at home
* go without nail polish
* leave iPhone away from bed
xo
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LEAVE IT BEHIND & CROSS OVER: Our Guide to New Year Ceremonies
The daughter of a good friend of ours was getting teased in middle school by all her classmates. She came home every day feeling lonely, left out, and misunderstood. When she would crawl into bed every night, she would tell her Mom that as she fell asleep, she would imagine erasing an etch-a-sketch in her mind, as if she was erasing the day of teasing she had endured.
She did this so that she could wake up with a fresh mind and not let the painful moments continue to burden her heart. She was clearing out the imprints of the past, and making space for a new day to begin. We were quite impressed to hear this wise daily practice emerged from the mind of a 12 year old.
It’s been a big year of lessons for many of us. We don’t know a single person who has sailed through 2015 unscathed. Whether you follow the Western calendar’s marking of a “New Year” or not, everyone seems to be ready for the opportunity to ritualistically close out all we have learned this year and open a new chapter.
Here are some of our favorite ways to acknowledge the passing of time, let go of the past, and clear space for new trails to reveal themselves as we step into a new year.
FIRE CEREMONIES
We at YFBP are big believers in using simple, ancient practices, like fire ceremonies, to mark the ending of one phase and transition into another. Fire ceremonies are believed to remove obstacles, open new doors, and clear negative emotions and resentments. They are found in numerous spiritual traditions around the world, but no matter what you believe, this basic elemental practice can be modified to fit your personal needs in almost any setting, with just a few simple tools.
What You Need:
· Paper & Pens
· Fire Pit with firewood, kindling, matches (or equivalent safe space)
· Black Mustard Seeds (optional)
· Sage Stick
Write (in letter form) to yourself, to someone or to a higher being: what you want to manifest in the coming year, what you want to purify from this past year, what you are willing to give up to make space for the things you want, and what you are willing to offer others to create the causes to receive what it is you want.
Sage the space where the fire ceremony will take place. Move the sage stick clockwise and ask for all the spirits of the place to support you in clearing negative energies and emotions and welcoming the new. Then sage yourself from front to back and head to toe, and ask to be cleared of any negative thinking.
Then fill the palms of your hands with little handfuls of mustard seeds and blow your mental afflictions and negative deeds into the seeds. The seeds will absorb those energies from your breath. Follow by throwing them in the fire. You can repeat this as many times as you feel is necessary. This is a powerful practice, and the more concentration and clarity you bring to it, the better the result. Be in a space in your heart and mind that is truly ready for change, clinging to nothing.
Then burn the letter, slowly with good intentions and concentration. See the smoke and the flames purify what you don’t need, what no longer supports your evolution. As it dissolves into the air, see it becoming the things you want to attract to your life.
Take a moment to be grateful for all the lessons you have received, no matter how difficult or heartbreaking, and with that gratitude, allow yourself to feel the completion of those lessons.
Sage the space and yourself one more time and thank the spirits of the place for their support. Sit quietly in meditation and visualize a clear white light around you and inside you.
There is no way to prove that these ceremonies work. But what we have found is that when you imbue objects - like sage, mustard seeds or the fire - with certain power and place your faith in this meaning, the easier it is for these elements and objects to create powerful transformations in your life. As much as you put in with your preparation and concentration, is as much as you can get out. These ceremonies plant the seeds in your perception to perceive change in the new year.
BRAZILIAN NEW YEARS RITUALS
As many of you know, our first official YFBP retreat was in Brazil. We have, as a company and team, taken on many of the rituals we have learned traveling to Brazil year after year. New Years is a big deal in Brazil, and if you ever have the chance to be there during this time, make sure to take yourself to the beach, where thousands of Brazilians, dressed in white, celebrate the Ocean Goddess Yemaya and partake in special rituals with the ocean waves to bring good fortune into the new year.
What You Need:
· White Attire
· White Flowers/ Other Offerings
· Floating Candles
· Colorful Underwear to Represent your Resolutions
· Grapes
· Pomegranate Seeds
· Ocean with Waves (or equivalent creative replacement)
Yemaya is an African-Brazilian deity from the Candomblé and Umbanda religions. She is held to be the patron of fishermen and also of the survivors of shipwrecks, the spirit of moonlight, and the feminine principle of creation. She is portrayed as this stunning woman with long hair and a flowing white dress rising from the sea.
During the New Year celebration, it is customary to throw white flowers, jewelry, rice, perfume, mirrors, and other gifts into the ocean, and send out floating candles onto the waves, as offerings to her. It is believed that if your offerings are sent back, your wish will not be granted because she is not pleased with your offering(s).
In Brazilian culture, all are expected to wear white attire to welcome the New Year, in order to attract peace and happiness. It is also encouraged to wear bright colored underwear to represent New Year’s resolutions. A few color choices are orange for professional success, blue for harmony, yellow for prosperity, red or pink for romance, purple for inspiration, and green for health.
A few other rituals that occur in Brazil, specifically based around the adoration of the number 7 are: eating 7 grapes for abundance and chewing 7 pomegranate seeds to ensure that your wallet will be full of money in the upcoming year. Our personal favorite is jumping over 7 waves in the ocean, making a specific wish for the new year with each wave.
TAKE A BATH & PRACTICE SILENCE
If you need a simple, quiet evening, there is nothing wrong with taking the New Year to yourself to be quiet. Run a bath, write in your journal, turn off your phone, and decide to not talk from 12pm December 31st till 12pm January 1st. There is nothing wrong in not having a wild evening, and being the one to contribute to the stillness in the world. You can do a personal fire ceremony or your own remake of the Brazilian offerings to Yemeya.
The new year may end up being one of the only times you can take a solid 24 hours to turn off and spend some time listening to you, so you might as well. Hold the space for letting go, giving thanks, and opening to the new year ahead.
Wishing you the most magical evening as we cross over into 2016! We look forward to continuing to celebrate together around the world, RETREAT LIFE style of course.
Enjoy!
Love, YFBP
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Right to the Core
The common belief is that in order to reach the peak state of fitness, you have to do more. You not only must spend more time in the sport or practice of your choice, but you should also do more than one type of exercise. If you’re a runner, you have to start swimming. If you practice yoga, you have to run. A tennis player should weight train. The list goes on. The good news is that it is becoming widely accepted that a yoga practice should accompany all other sports. So clearly there is some serious value to what we are doing.
In many ways this idea is very true. “Time under tension”, the notion that in order to experience peak benefits, more time must be spent in tension. In practice. In training.
There is always value in mixing it up. Fluctuating between variations of exercise keeps the body and the mind interested. But the thought that there will always be something missing in your favorite fitness discipline is daunting. Very quickly your fitness life can begin to feel like a full time job.
Is it possible to create variations of the same discipline in order to keep all working parts interested? And to create different and valuable results? Of course. This is a core philosophy of athletics in general as a way of fine tuning the mechanics and technique of your sport or practice. And yoga is no exception. Yoga is about exploration. It’s about becoming deeply entrenched in details and minutia, whether you are a student or a teacher or both.
You may think, well if I go to a yoga class I am surrendering to what they have decided to teach for the day. Very true. It can be a little weird if you randomly start going off on your own tangent mid-class. Like, “oh, well I need core work, so I’ll be doing this over here.” It is possible though to understand the principles and apply them when possible.
I think it is assumed that all yoga focuses on “core”. You are working with your own body weight and generally that is associated with core work. There is also an association of core work with vanity. An assumption that the entire point is to get “flat abs’. I think there are plenty of yoga practitioners out there that would chose to renounce that quality from their personal practice philosophy. Fair enough. There are certainly those that do care about that though and frankly I get it. All vanity aside though, we all want to practice yoga for a long time. For a lifetime. That goal would depend on two things: one, staying healthy (avoiding injury) and two, staying interested (not getting bored).
As peaceful and kind as yoga is and is meant to be, injury occurs. OFTEN. You are asking a lot of your skeleton and muscular system without always being completely prepared. What your skeleton needs is support. Core work is basically your central hub of support. It will dictate what is doable and what isn’t. Isn’t it true that you learn very quickly when attempting something new if it is a lack of core strength that is preventing you from completing the task?
Avoiding boredom in anything you do every single day is hard! Jobs, relationships, exercise, food, the route you take to get to work! All of it. All at risk for extreme boredom. One of my more successful (success is a relative term) attempts at athletics was in distance running. I’d say about 80% of the population cringes at the mere thought. Let me assure you that it is a high risk sport for both injury and sever boredom. Over the many years, I found two ways to keep myself excited about yet another long run. First, I became obsessed with mechanics and technique. Second, I became fascinated with setting my mind on one specific thing, generally that was the sound of the pattern of my feet moving across the ground.
This is exactly what we’re talking about. Just simply being interested in what is happening. Not settling for the spoon-fed version. I certainly can’t make promises but I would bet that by becoming even a fraction more interested in the process, at least half of the injuries that occur could be avoided. My good friend Jess (or maybe it was her amazing Grandmother, Judy) says, “they are interested and interesting.” The two go hand in hand.
For the last two weeks I have become hyper focused on “core work”. I decided to change around the general structure of a class that I would generally teach. Took a risk in flipping some things upside down and changed some of the accepted aspects of a traditional yoga class in order to cater to this focus of core work. I applied the idea of working these movements that promote core strength more throughout the sequence rather than as a chunk of time in the beginning or middle. Spending more time in the movements that build this type of strength. (time under tension) This created the sense that a core exercise could be the central neutralizing hub of the sequence.
For example, instead of holding the coveted downward facing dog (nothing against down dog) in the sun salutation, flipping that upside down, working the same shape and gravity very differently and holding there in navasana (boat pose).
Common questions and comments about navasana will certainly come up. The most common feeling in this pose is that it fires up the hip flexors as opposed to truly working the abdominals to stabilize the position. This makes the legs feel massively heavy and the pose becomes much more of a struggle.
In navasana you could switch the focus from the very popular and frustrating low abs, to the higher muscles like the serratus muscles. This would free up some space for the hip flexors to move further up into the pelvis. Working for the feeling that those upper abdominals are pulling up into the throat. This would also alleviate the feeling that you are rounding into the lower back.
Also in navasana find a reach through the pad between your thumb and index finger. This will lengthen the bicep and contract the tricep, drawing the shoulder blades back but more specifically feels like a hallowing out of the armpits. This should bring a lift through the chest again taking you higher up and out of the lower back. Think more thorastic (ribcage) and cervical (neck) in terms of the spine, stabilizing the lumbar instead of relying on it.
Perhaps the most important aspect of incorporating core throughout your yoga practice is to understand the difference between pushing and pulling. Yoga relies heavily on pushing weight. Fine. But it is a fact that a muscle cannot push. It can only pull into flextion and extention.
Maybe difficult to cultivate? Take a plank, forward or side. The obvious is that the hand is pressing or pushing into the floor. How can you locate the ability to pull up? Come back to that pad between the index finger and the thumb; yes, it is pressing into the floor, but feel that you could suction up through that point. Drawing energy up the arm and again into the armpit. In the torso come back to the principle of pulling the upper abdominals up under the rib cage which might create a lightness in the very heavy pelvis. In this way you could train yourself to stay there for sometime! Work towards a full minute!
So, not really the 4 easy exercises you can do that only take 7 minutes that guarantee flat abs kind of core exercises. Sorry for that. I was never wired that way. We (YFBP) aren’t really wired that way. (also those tricks never really work!)
We are more into the mix it all up. Get a little weird. Get interested. Get everyone and everything involved approach. Oh, BUT never over complicate! hahaha
We also highly suggested jumping rope as an additional core workout that can be easily incorporated into any routine. Think of this as a dynamic tadasana. First get interested in technique. Then work on building up your time. Work towards 5 minutes consistent jumping.
xo
-Many of the ideas, observations and suggestions mentioned in this write up are based on lengthy, smart conversations with my very good friend and brilliant trainer, Grayson Fertig. He is currently living and training in Telluride, CO.
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REVE en VERT x YFBP
We recently sat down with our friends from Reve en Vert, an online store that only features designers who operate their businesses with respect for people and the planet. All their collections are highly curated to deliver long-lasting fashion you can feel good about.
Tell us a little something about how you began YFBP and what your unique retreat formula looks like.
We began YFBP in 2012. Our company sprung from our desire to take some time out of our everyday lives in a tropical beach destination somewhat off the beaten path, where it’s possible to break your routine to focus on deep practice. This kind of practice isn’t confined to a regularly scheduled back-to-back day where you are rushing to class and then rushing to your next appointment after.
We could see that not only did we as teachers need this time to reset, but our students could also benefit from the same. We realized that although daily practice was extremely beneficial, there were certain aspects of learning meditation or headstands or proper alignment that weren’t landing for our students in regular classes in studios. People were stressed and tired, and needed more time to take in the instructions. They also needed a good old fashioned vacation. Since time is precious, we decided to combine the two.
We came up with a formula that allowed time for a disciplined practice, inherently supporting relaxation, as well as ample time to daydream on the beach, read a book, and maybe have a little lighthearted fun in between. We think of it as the perfect combo of structure and spontaneity. We call this formula YOGA FOR BAD PEOPLE.
What are some tips you have learned from traveling, and how has it affected your relationship and interest in working with brands that honor sustainable practices?
When we first started these trips, we overpacked. And when we say overpacked, we mean OVER packed. Sitting on suitcases to zip them closed, stacking up on scented wipes and extra shoes and sarongs and all sorts of other things that we never ended up using. We were unfamiliar with the territory and wanted to make sure that we had everything we could possibly need, not only for ourselves but also for our students. Eventually, we learned that you don’t need as much as you think. That under packing is the best feeling as a traveler. Show up light. Leave feeling lighter.
We are facing a time on our planet where recognizing that you need less to lead an abundant and happy life has become a key to living harmoniously on the earth. We are seeing the impact of our production of things, many of which we simply do not need, affecting the health of our oceans, rivers, forests and overall air quality. There are some amazing companies making the necessary changes to reduce our waste and finding creative ways to reuse what we throw out so it no longer becomes trash, and we want to find a way to support these companies.
Our resources are precious but we as a species have not been treating them as such. Since we are not a culture of making our own food, our own clothes, or our own products with our own hands, we have become disconnected from honoring our “stuff” as anything but disposable. Even the concept of trash in some indigenous communities does not exist. Can you imagine seeing every single aspect of the world as useful instead of as trash or disposable?
Some may argue that traveling, and encouraging others to travel, leaves a major impact on the earth, and would counter a true environmentalist’s beliefs - can you speak to this?
We don’t deny that traveling leaves a major impact on our earth or that getting on a plane contributes to the current dependency on oil and to air pollution. Not to mention the airport mentality is generally “eat whatever is there, even if you normally wouldn’t eat it; throw things you can’t carry out; buy unnecessary items since you are bored; and wrap everything in plastic and paper because its an unsanitary environment”. The disposable mentality thrives in airports.
But what we have learned from traveling, from engaging with new cultures and perspectives and seeing how people interact with the land in other societies, is that there are many ways to engage with the world’s resources. We have been inspired by the sheer happiness of those who live simple lives surrounded by the most untouched beauty you can think of. We have developed an even greater sense of respect for this planet from exploring it, and from experiencing firsthand what it is to exist with less of our normal creature comforts.
Some people feel that living in harmony with the environment means that you have to give up living abundantly - do you feel like paring down and limiting your purchases to sustainably-sourced products takes away a sense of luxury?
We believe that we can all lead adventurous, abundant, even luxurious lives, without leaving a harmful mark on the planet. And we are interested in supporting the companies that are aligned with this mentality. This is one of the reasons we are so thrilled to learn about companies like Reve en Vert.
Our retreats have helped us redefine the meaning of luxury: luxury has more to do with the richness of experience, and the simplicity of movement – between countries and across oceans, within your clothes and your body – than it does with the amount of things you have. Travel has taught us much of what yoga has taught us: we don’t need more to be content.
Luxury is when you have things that you actually use and feel good about, that connect you and remind you of your highest values. Think about your favorite sweatshirt - you have worn it hundreds of times and it doesn’t feel like a waste of a purchase. This is what it means to feel luxurious - to be in a state of great comfort and to live extravagantly because you know you aren’t taking more than you need. You feel extravagant when you feel light, not when you feel you have overbought, overpacked or overeaten.
Through the necessity of packing light, we have learned that we can be satisfied with less than we thought. We have learned to have a sense of pride and appreciation for the few pieces that we actually love and wear, and we feel even better when those pieces come from transparent production that we can feel proud of.
It feels good to show up as Americans in other countries with small suitcases filled with environmentally conscious clothing and products. It shows those we meet that we care, not only about ourselves but about the world as a whole. It has the potential to break down the borders between societies, just like traveling does. If we like to immerse ourselves in beautiful places practicing yoga and meditation, which is the art of living in alignment with nature and your surrounding community, then it makes sense to do it in clothes and with products that match those sentiments. Pack light. Show up Open. Leave lighter.
If you want to feel good about the gifts you give this holiday season, we have an exclusive offer for all YFBP and earth lovers: use the code REVExYFBP for all orders with Reve en Vert between now and Jan. 1st 2016, and get 30% off your purchase. Enjoy!
Xo,
YFBP
Here are our 5 favorite pieces to take on a yoga retreat from Reve En Vert:
1. Bamford Botanic Face Oil
2. Hare and Hart Classic Black Rugsack
3. R.E.V by Reve en Vert Linda Tee in Camel
4. Christopher Raeburn Navy Fleece Bomber
5. Svilu Checkered Shorts
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DeerDana x YFBP
What do Michael Jordan, Steve Jobs, Prince, Frida Kahlo, Lil Wayne, Georgia O’Keefe, Yoga For Bad People and Rick Ross all have in common? All dope. All landed a spot on artist/designer Dana Veraldi's line DeerDana. A serious honor.
Our buddy Dana Veraldi, co-founder of DeerDana, is the sweetheart behind the t-shirt. Possibly the nicest person we know, Dana just wanted an easy way to share her art and her sense of humor with her friends. She came up with a simple yet shockingly clever line drawing of a notable on a super soft T. PURE GOLD.
Chances are, you’ve seen these recognizable original design shirts (or maybe a tote) as you stroll through city. You might’ve spotted a celebrity wearing a T-shirt featuring a fellow celeb, or maybe it was the GQ magazine piece (nbd). Dana basically created the coolest groupie T out there. She didn’t just stop at singer and band Ts though; she branched out and went athletes, artists, writers, actors, rappers and…yoga teachers. She is in constant collaboration with small business owners to give her twist to their vibe. It’s like the automatic stamp of cool to have your brand sealed in DeerDana style.
Of course we went after DeerDana to team up with us for one of our very first collaborations. We couldn’t think of anyone as well matched for YFBP.
I do my best to get over to her studio every week (my baby loves her!). On one of those visits, we exchanged some questions. We love her quick-fire style: simple, accessible and to-the-point. Sometimes that’s the most memorable…just like her Ts.
YFBP - what does “bad” mean to you? What makes you bad?
DV - Bad means taking risks, not knowing what will happen!
YFBP - what spawned DeerDana?
DV – I wanted an easy way to share the things & people I love with others.
YFBP - how have you carved your own path?
DV - I work a lot but I am very lucky to be doing my own thing! In addition to my company, DEERDANA, I consult creatively for a couple fashion brands. I am constantly surrounded by amazing, creative, uplifting people.
YFBP - what is your school/fashion/art background?
DV - I went to Syracuse University for 2 years and then transferred and graduated from MICA, an art school in Baltimore. I studied photography with a minor in graphic design.
YFBP - what inspires you?
DV – my friends, my grandmothers, NYC, earth, traveling
YFBP - How do you blow off steam?
DV - Dancing, singing, spending time outdoors.
YFBP - Dream Day……
DV – breakfast with my bestfriend, shopping, bookstore, farmers market, wandering around the city, cooking dinner with friends and family.
YFBP - What is your favorite in city escape?
DV – AIRE bath house in Tribeca!
YFBP - How do you practice yoga...(separate from yoga class style)?
DV - Remembering to breathe deeply when stressed, randomly going into child's pose.
YFBP - Can you tell us about your favorite travel experience?
DV – renting a house on the coast of Italy with my family
YFBP - where would you want to go with YFBP??
DV - Hawaii !
YFBP - Whats your favorite of all your DeerDana designs?
DV - Steve Jobs
YFBP - Life Philosophy/ personal mantra…..
DV – “I don’t trust anyone who doesn’t laugh” – Maya Angelou
xo
Shop DeerDana at DeerDana.com
Follow on Instagram and Tumblr @deerdana & @danaveraldi
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