Journaling Practices - The Benefits + Styles

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

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

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

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

Try these tips to help you get started with journaling:

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

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

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

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

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

Benefits Of Journaling

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

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

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

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

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

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

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

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

Different Styles Of Journaling

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

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

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

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

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

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

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

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

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

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

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

All Photos - Nectar Yoga Copyright

An Overview Of The Raja Yoga System

In Sanskrit, Raja translates to ‘king" or ‘royal," referring to the status of Raja yoga as the "royal path"’ or the predominant form of yoga. At Nectar Yoga we follow these teachings both on and off the yoga mat, curating our practices as well as the way we conduct ourselves, to demonstrate how Raja yoga can be integrated into modern daily life and the benefits it brings.

Traditionally, Raja yoga refers to the objective of yoga as well as the method of attaining it. Through this, it is also considered to be the state of peace and contentment that comes from a sustained yoga + meditation practice. It also encompasses teachings from all the different paths, and it is from Raja yoga that Hatha yoga and modern Asana practice has developed.

Considering that Raja yoga involves all three dimensions of human existence (physical, mental + spiritual), it empowers practitioners to find harmony on each of these levels.

Although Raja yoga generally emphasizes meditation to being the path to self-realization, the term has come to refer to a much more vast range of practices.

In the 19th century Raja Yoga text, Swami Vivekananda equated Raja yoga with the Yoga Sutras of Patanjali; since then Raja yoga has been used or referred interchangeably with Ashtanga yoga, or the ‘eightfold path’ to spiritual liberation.

According to Raja yoga, the largest obstacle to self-realization is a busy mind, in which uncontrolled thinking, ego, desire, attachment + separate sense of self all contribute towards suffering.

Working through each limb in Patanjali’s eight limbs of yoga brings the practitioner close to an enlightened state of consciousness known as Samadhi, in which it is possible to experience the truest version of yourself.

The eightfold path, also referred to as the eight limbs of Raja yoga are:

  1. Yamas - Five social observances.

  2. Niyamas - Five moral observances.

  3. Asana - Yoga postures/poses.

  4. Pranayama - Breath exercises to control + manage Prana (vital life force energy).

  5. Pratyahara - Withdrawal of the senses.

  6. Dharana - Concentration.

  7. Dhyana - Meditation.

  8. Samadhi - Enlightenment/bliss.

Yamas

The self-awareness gained by practicing the five Yamas can aide in transforming negative energy to a cultivation of peace. This is an overall practice of being more kind, accepting, and forgiving with both yourself and others.

The 5 Yamas are:

  1. Ahimsa (non-violence)
    The Sanskrit word “Himsa” translates to “harming, injuring, killing, or doing violence.” Ahimsa, the first of the Yamas is the practice of non-harming or non-violence both to yourself and others. This is the way of maintaining balance + harmony in your relationships in the world and with your truest self. As our journey unfolds, it leads to awareness of the tranquil yet enduring core that is our true nature; the desire to prevent harm is a natural expression of that awareness.
    We begin to realize that the inner self in others is identical to our own inner self, and we wish no harm to come to any being. This includes the way we talk to and about ourselves, and others, the way we spend our time and energy, and with whom; and how we conduct ourselves out in the world, both when being “watched” and when alone.

  2. Satya (truthfulness) 
    Simply beyond the practice of “not lying,” practicing Satya is living in a way that aligns with your highest truth. It revolves around about being honest with yourself, with others, and abstaining from judgment — ensuring that you are consistent in speaking + acting with mindfulness and intention, rather than saying whatever is on your mind.

  3. Asteya (non-stealing)
    This goes beyond the obvious of non-stealing, more than just not taking physical object that don’t belong to you. We can factor in hoarding items we don’t need, that instead can be shared with our community. As well as being aware of if we are utilizing more resources than necessary, such as letting the water run while you brush your teeth, leaving the lights on when you leave the house, etc.
    But we can go deeper still – considering the act of stealing time. Time is something that, although set in a standard, reflects differently for every person. Managing our own time with grace, and showing up on time for someone else or a commitment is part of practicing Asteya.

  4. Brahmacharya (chastity)
    The most talked about interpretation of Brahmacharya is celibacy. However there is a broader interpretation of this Yama; the prevention of the dissipation of one’s energy through the misuse of the senses. When you practice Brahmacharya, you are not letting the senses rule your behavior; rather practicing a personal energy-conservation program.
    Anything that causes turbulence in the mind and stirs the emotions might be seen as a violation of brahmacharya: overstimulating foods, loud music, violent movies, and yes, inappropriate sexual behavior. Brahmacharya asks you to consider how you spend your energy.

  5. Aparigraha (non-possessiveness)
    ”Graha” translated from Sanskrit means “to grasp or to seize” and “Pari” to “things”; thus this Yama guides us in cultivating a balanced relationship with all things that we each call ‘mine.’
    When we become possessive of anything, we are in turn possessed - however when we appreciate our possessions without becoming emotionally dependent on them, then they neither hold power over us nor lead to false expectations.

Niyamas

When put into practice the five Niyamas can be constructive tools for cultivating happiness and self-confidence; and when walking your path mindfully, the opportunities to practice them will present themselves every day.

  1. Saucha (purity)
    Saucha is not only the foundation for physical health, it is also the doorway to deeper and more tranquil states of meditation. Saucha encourages the practice of making mindful + wise choices surrounding your intake of food, emotions, thoughts and energy.
    Keeping your thoughts uncluttered allows you be free of afflictive emotions; keeping your body + environment in order, also lends to creating a sense of calm. A mind trained by meditation has more complexity and orderliness. Physical orderliness can also positively affect the mind.

  2. Santosha (contentment)
    This Niyama asks you to be aware that whatever you have in the present moment is enough. Once you can consistently do this, happiness will find an enduring place in your life. Santosha is a practice that cannot be found, rather it will find you once you have created the space for it.
    On the yoga mat this can look like acknowledging your tendency to strive to do a ‘perfect pose’ yet meeting yourself where you are, using props or making modifications without feelings of shame or disappointment, rather gratitude for all your body does for you.

  3. Tapas (self-discipline)
    The word Tapas is derived from the root Sanskrit verb ‘tap’ which means ‘to burn’, and evokes a sense of ‘fiery discipline’ or ‘passion’. In this sense,
    when we perform our actions with full determination and effort, they are performed with Tapas.
    Tapas can mean cultivating a sense of courage, self-discipline + passion in order to burn away ‘impurities’ physically, mentally and emotionally, thus paving the way to our true greatness.

  4. Svadhyaya (self-study)
    The Sanskrit translation of “Sva” means ‘self,’ or ‘ own’ with “Adhyaya” translating to ‘lesson,’ or ‘reading,’ and while it can imply the practice of studying scriptures, it is also a practice of studying the Self.
    When we listen to our ego, we often do or think things that do not align with our true beliefs or intuition and find ourselves reveling in fears and doubts; essentially the causing our own ‘Chitta Vrittis, (‘fluctuations of the mind). Bringing our awareness to ourselves and the way we go about our daily life allows us to become more aware of the things we do that harm us, and also that which serve us and bring us closer to that process of yoking with the our truest self.

  5. Ishvara Pranidhana (devotion or surrender)
    Isvara Pranidhana is made up of two words; Isvara, which translates from Sanskrit roughly to ‘Supreme Being’, ‘Brahman’, ‘Ultimate Reality’ or ‘True Self,’ and Pranidhana, which means ‘fixing’. In most translations of this Niyama, we’re advised to ‘surrender’ to this Supreme Being or higher self, which in essence means cultivating a potent + trusting relationship with the universe, thus making each action an offering to something bigger than us. This Niyama encourages us to observe our thoughts and desires that distract us during moments of concentration, and from there redirect attention in the center of your being. At such times you may be able to transcend the limitations of your attachments and sense the presence of inner stillness.

Asana

This limb is has become equated to ‘the yoga practice’ in the modern western world, yet it is only one of many other limbs that make up the true yoga practice. postures practiced in yoga, comprise the third of the 8 limbs of yoga. In the yogic view, the body is a temple of spirit, the care of which is an important stage of our spiritual growth. Through the practice of physical postures we develop the habit of discipline + the ability to concentrate, both of which are necessary for cultivating healthy routines in life.

Pranayama

The Sanskrit word Prana translates to ‘energy’ or ‘life source’. It is often depicted as a description to the very essence that of each one of us and the energy in the universe around us. Prana is also synonymous with ‘the breath,’ and by noticing + controlling the way we breathe, we can affect the mind in a powerful way.

Generally our life force flows unconsciously out through our nervous system + senses so that we are cognitive of the world around us. Through various practices of Pranayama that same life force is directed inward toward the higher centres of spiritual awareness throughout the spine + brain, so that we may perceive the brightest path within us.

By practicing Pranayama we free the ourselves from the distractions of life by a direct means — controlling the flow of bodily energy that would otherwise keep our consciousness outward. We allow our restless thoughts to find a path of peace and become open to knowing our truest self.

Pratyahara

Pratya translates in English to ‘withdraw’, ‘draw in or back’; and the Sanskrit word “Ahara” refers to what we ‘take in,’ - such as sights, sounds + smells our senses constantly take in. The practice of drawing inward may include bringing our awareness to our breath, our actions, our emotion, and our responses through day to day life.

Withdrawal as a term, may initially bring to mind the idea that we are practicing a form of turning our senses ‘off’ through concentration + intention, which is why this aspect of practice is often misunderstood. 

Rather than dampening our senses through awareness of our state of being, the practice of Pratyahara changes our state of mind so that we become so in tune with what it is we are focusing on, that the world around us no longer distracts us and we are able to meditate or bring intentional awareness within, without becoming easily distracted.

Dharana

Dharana means ‘a focused concentration’. With Dha translating to ‘holding or maintaining’, and Ana meaning ‘other’ or ‘something else’.

Linked particularly close to the previous limb, Pratyahara with the understanding that in order to focus on something, the senses must withdraw so that all attention is put on that point of concentration, and in order to draw our senses in, we must focus and concentrate intently. The exercise of Tratak (candle gazing in an otherwise dark room), visualisation, and focusing on the breath are all practices of Dharana.

Dhyana

Dhyana is the Sanskrit word that translates to “meditation.” It is derived from the root words, Dhi, meaning “receptacle” or “the mind”; and Yana, meaning “moving” or “going.”

The seventh limb builds upon the practices of Asana, Pranayama, Pratyahara + Dharana. When practiced together with Dharana and the eighth limb of Samadhi, the yogi does not see it as a meditation practice; as they are so fully immersed that they can no longer separate the self from the practice.

Samadhi

Many of us know the eighth limb Samadhi as reaching ‘bliss’ or ‘enlightenment’, and in a sense it’s an accurate relation when practices of having reorganised our relationships with both the outside world and our own inner world, are being exercised.

Breaking the term into its’ individual Sanskrit words, we see that this final limb is made up of two words; Sama translates to ‘same’ or ‘equal’, and Dhi means ‘to see’. There is a reason it’s referred to as a ‘realization’ or ‘coming to,’ as Samadhi is not about leaving the world around you, it’s about truly noticing the very life that lies in front of you. 

One of the most important things to remember is that Samadhi is not a permanent state once achieved… rather a consistent sum of practices working towards it. Mindfully shedding our attachments, aversion, influences from ego, desires + habits, particularly in the modern western world is a life-long practice

Once the mind is pure and we truly do experience a state of Samadhi we can keep hold of, we attain Moksha, (also known as Mukti,) meaning a permanent state of being liberated + free. 

These eight limbs offer a systematic approach to calming the mind + seeking the path of freedom. Raja yoga is ultimately a means of transcending identification with the body-mind-intellect complex in order to truly recognize and know the nature of your truest self.

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

Thanks and credit goes to the many talented writers + resources provided by Yoga International, Yoga Journal + Eckhart Yoga

All Photos - Nectar Yoga Copyright

The Three Doshas Defined By Ayurveda

There are three doshas described in Ayurveda: Vata, Kapha + Pitta

Knowing the details of the three doshas and what your Ayurvedic body type is can be so helpful in syncing your inner rhythms each season.

Originating more than 3000 years ago in India, Ayurveda, a natural system of medicine, is known as the sister science to Yoga. The term Ayurveda is derived from the Sanskrit words Ayur (meaning: life) + Veda (meaning: science or knowledge);
which translates to Knowledge of Life.

Ayurveda encourages lifestyle interventions and natural therapies to find balance between the body, mind, spirit, as well as the environment.

The dosha(s) within us become more predominant when we fall into the corresponding season in the year:

Pitta = Late Spring + Summer
Vata = Fall + Early Winter
Kapha = Late Winter + Early Spring

“Understanding the qualities of each of these seasons can help you reduce any adverse effects. Remember that your predominant dosha increases during the season it governs, so take care to choose foods and activities that will pacify and not aggravate it.” - Kathryn Templeton via Yoga International

Pitta Dosha | Ruled By The Elements Of Fire + Water

Photo Credit @ofearthandsoul

Seasonal Aspects

Pitta = Late Spring + Summer
Pitta season is composed of themes surrounding all that is oily, hot, light, spreading, liquid. This time of year can show up in the body as agitation, high digestive fire and skin irritations.

Our internal fire is burning just as brightly as the flora + fauna surrounding us, bursting into full growth. Naturally these are the seasons that usher us into our most energetic tendencies. The seeds we’ve consciously planted in the early spring are sprouting with life and to avoid feeling burnt out, it’s important to pause and allow moments to rest and cool down as the fiery energy pushes us to keep going.

Personality Attributes

The common traits of Pitta-dominant types are hot, sharp or penetrating, light, liquid, spreading, a little oily, and sour. This dosha is responsible for mentally digesting life experiences and biologically digesting food. Pitta is responsible for chemical and metabolic transformations. 

“Mental [processing], sound judgment, and discernment are functions of balanced Pitta… Regarding transformation, Pitta governs the ability of the body to combust, or digest, the materials needed to bring warmth and color to the body. The body’s ability to maintain warmth and absorb sunlight as well as our ability to mentally digest our thoughts and emotions are governed by Pitta dosha.” - Kathryn Templeton

Yoga Asana Postures For Pitta Season 
*(modify to suit your practice/body)

  • Adho mukha svanasana; downward facing dog

  • Janu sirsasana; seated head to knee pose

  • Pavanamuktasana; knee to chest pose

  • Janu Sirsasana; head to knee pose

  • Malasana; squat pose


Stay Nourished With

  • Watermelon

  • Coconut

  • Fig

  • Kale

  • Figs

  • Kale

  • Cilantro

  • Cabbage

  • Papaya

  • Raisins

  • Strawberries

  • Flax seeds

  • Almonds

Foods that help balance Pitta are sweet, bitter, and astringent in taste. Ayurveda recommends sweet, sour, salty, pungent, bitter, and astringent tastes for healthy digestion. Find a full list in detail HERE

Vata Dosha | Ruled By The Elements Of Air + Ether

Photo Credit @ofearthandsoul

Seasonal Aspects

Vata = Fall + Early Winter
Mirroring the traits of late Fall to Winter, Vata season is dry, cold, windy, rough, light and erratic. Excess Vata can lead to imbalance, which can look like dry skin, constipation, insomnia or general lack of focus.

During Vata season, make sure that you are getting quality sleep; specifically to fend off any restlessness in the mind or body. This is a time that will naturally support you to seek a clear rhythm and routine to stay on track, and leave time for self care like meditation, self-massage or quality cuddle time if your have a significant other or a pet.

Personality Attributes

Generally quick learners, spiritually perceptive and are happiest when in contact with nature and the outdoors. They have a heightened sense of touch and a fine appreciation for beauty. You might recognize them as having their head in the clouds and speaking very enthusiastically + rapidly.

Vata dominant individuals can be prone to feeling wired and stressed, and thrive when they have early, consistent bedtimes. They are creative, individuals who are also usually active, alert and restless, always planning a new task or goal.

Yoga Asana Postures For Vata Season 
*(modify to suit your practice/body)

  • Adho mukha svanasana; downward facing dog

  • Janu sirsasana; seated head to knee pose

  • Supta matsyendrasana; supine spinal twist

  • Setu bandha; bridge pose

Vata energy can feel flighty and enthusiastic, to stay balanced it is a good idea to do slower yoga practices to balance it out.  

Stay Nourished With

  • Dates

  • Sweet potato

  • Red lentils

  • Watercress

  • Avocado

  • Pistachios

  • Zucchini

  • Mustard greens

  • Cucumber

  • Walnuts

  • Sunflower seeds

Choosing foods which have the opposite effect such as heavy, moist, smooth, sticky, slow, warm, stable, salty, sour + sweet helps to maintain balance or bring excess Vata back into equilibrium. Find a full list in detail HERE

Kapha Dosha | Ruled By The Elements Of Earth + Water

Photo Credit @ofearthandsoul

Seasonal Aspects

Kapha = Late Winter + Early Spring
While the weather and temperature may be cold and muddy, plants and animals are coming to life as winter moves towards spring. Looking to nature for direction on where to go with your own decisions always offers potent lessons. Mimicking the flora and fauna as seedlings are nurtured and ready to grow is a sound way to stay balanced during Kapha season, whether this is your predominant dosha or not. If you’re not already involved in an active lifestyle, this is a great time for you to change some habits and incorporate more movement into your routines; otherwise, the cold and wetness in your environment may lead you towards increased sedentary ways.

Wearing bright, warm colors during this time of year and diffusing scents such as eucalyptus, sage, and rosemary can offer a boost to your day. You can also balance your Kapha dosha with a daily dry massage known as a Garshana.

Kapha season is the time to go deeper into any sort of exercise program with specific attention placed on movement. When left untended Kapha tends towards stagnation and heaviness if it is not properly invigorated.

Personality Attributes

Kapha-dominant individuals are naturally compassionate, patient + calm. In the physical body, they have strong cognitive function and their joints are typically well-lubricated.

These people are prone to exhibiting physical and mental characteristics that carry the attributes of moist, cold, heavy, dull, soft, sticky, and static. 

The key to balancing Kapha is stimulation.

Yoga Asana Postures For Kapha Season 
*(modify to suit your practice/body)

  • Vajrasana; thunderbolt pose

  • Marjaryasana/Bitilasana; cat + cow pose

  • Surya Namaskar B; sun salutations

  • Virbhadrasana 2 (warrior 2)

  • Trikonasana (triangle pose)

  • Vrksasana (tree pose)

 Stay Nourished With

  • Cloves

  • Cinnamon

  • Juniper

  • Okra

  • Black beans

  • Pumpkin seeds

  • Berries

  • Wild rice

  • Spinach

  • Peppers

Ayurveda teaches that Kaphas should eat foods with pungent, bitter, and astringent tastes. Foods with sweet, sour, and salty tastes should be minimalized as well as raw food. Find a full list in detail HERE

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

Extra thanks to Bayan Botanicals + Kathryn Templeton for the extra knowledge and resources surrounding the subjects above.

All Photos - Nectar Yoga Copyright

Pranayama Practice For A Stress-Free Holiday Season

There are an array of major religious holidays celebrated each year from November to mid-January and with them generally includes opportunities to gather and celebrate with loved ones.

While these times of union and celebrations are joyous occasions, they also typically involve a major shift in your routine, including less time for your usual self-care practices.

In Sanskrit, the word prana translates to “life force” and yama to “gain control” . Yoke the two together into controlled + conscious practices of the breath, Pranayama.

In this blog we outline the benefits of mindful breathwork and a simple yet potent pranayama practice you can explore over the busy holiday season to ensure you’re staying grounded and keeping your own cup full before pouring into others’.

It is common during this time of year in particular for the sympathetic nervous system to be overstimulated from the longer to-do lists that come with preparing for and participating in the holidays.

The sympathetic nervous system controls our fight or flight instincts, which when constantly charged is overwhelming to the body, mind and spirit.

The counter-stimulation of your the parasympathetic nervous system (your rest + digest “mode”) is necessary to stay balanced, which means taking time for yourself to pause and recuperate.

…which is easier said than done, especially during this busy holiday season. However, even a few moments of intentional breathwork can reverse the effects from a triggered sympathetic nervous system and activate the parasympathetic nervous system in high energy moments.

Full breaths coming from the entire lunge capacity (rather than shallow breaths from the upper chest - during fight or flight mode) stimulates the vagus nerve in the parasympathetic nervous system, slowing your heart rate, lowering your blood pressure, and calming the mind + body.

Try out one of our favorite pranayama practices (outlined below) the next time you’re feeling anxious or overwhelmed; allow yourself to come back to the body and reactivate your parasympathetic nervous system, grounding you back into yourself and the present moment.

“Box Breathing”

Sometimes referred to as 4-count breathwork, this type of conscious breathing follows an equal timing for inhaling, holding, exhaling and holding.

Starting with a lower timeframe such a four seconds, begin by inhaling while counting inwardly to four, hold the breath without tensing the body for the count of four, before exhaling while counting inwardly to four as you finish the exhale. Hold the breath out for four seconds before repeating.

You can do this for as many repetitions as you’d like, potentially increasing the count time slowly, every few cycles and building to longer, stronger deep breaths.

Make sure to Follow Us On Instagram for our Chakra Video Series of December, a 7-video series of various other pranayama practices led by Nectar Creatrix, Andrea Clark.

Sending gratitude, peace and holiday wishes to you, our community, may all your dreams come true as we step into a merry + bright new year. 

All Photos - Nectar Yoga Copyright

Knowing + Nourishing Your Chakra System

In the darker seasons we find ourselves moving through, many of us have adopted a Yin-style pace in sync with the natural elements around us.

The time to study and absorb is now, all things from knowledge to energy, from skill to instinct, now is the time to take stock and take everything in.

In this blog we are delving into the origins of the Chakra system, what it is, how many Chakras there are, the benefits to being open + balanced, and how to release any blocks you might find using movement and food.

The Sanskrit word “chakra” in English translates to “wheel” or disk and refers to the energy centers within your body. Each of these wheels of energy correlate with different parts of the body, including specific organs and nerve bundles. 

The chakra system originates in India, sometime between 1500 to 500 BC in Yoga’s sacred texts, called the Vedas. More of the Chakra System and its’ origins are also found in several of the Upanishads, specifically: the Shri Jabala Darshana Upanishad, the Yoga-Shikka Upanishad, the Cudamini Upanishad, and the Shandilya Upanishad.

Written in the 2nd Century and one of the oldest yoga texts, is Pantajali’s Yoga Sutras, which describes the details + depths of the 8 limbs of yoga; a system of guidelines on how to live mindfully and with purpose. We are going to delve into the limbs of Asana + Pranayama in particular, which offer practices to balance your chakras.

When a chakra is unbalanced or blocked, you may experience both physical and emotional symptoms relating to that particular energy center. You may also find difficulty in expressing the particular qualities associated with that chakra if its’ energy isn’t open and flowing.

According to the yogic system, everyone has seven chakras, running from the crown of the head, along the spine all the way to the base. Below you’ll find a breakdown of each energy center and how to keep it balanced through movement and dietary nourishment, including special recipes curated by Tiffany of Parsnips + Pastries



Root Chakra | Muladhara | Red 

Hands-on assist | Balasana | Photo Credit @folkfotos

GUIDED PRANAYAMA VIDEO HERE

Found at the base of the spine, this chakra is responsible for your sense of safely. The word Muladhara breaks down into two Sanskrit words: Mula translating to “root” and Adhara, which means “base” or “support.” 

Physically this chakra is linked to the tailbone, sciatica nerve, large intestine, adrenal glands, legs, and bottoms of the feet. The formative years of our lives largely affect the health of the root chakra.

A balanced Root Chakra is the equivalent of creating a sturdy foundation to build a house upon, offering peace of mind that you’re safe. Ensuring that your basic needs in life are being met, such as shelter, food, water, security + stability (both physically and emotionally) will aid in keeping your Muladhara Chakra open and functioning at its highest potential.

 Yoga Asana To Aid In Balancing Muladhara:  

  • Pavanamuktasana; knee to chest pose

  • Janu Sirsasana; head to knee pose

  • Malasana; squat pose

  • Balasana; child’s pose

 Recipes To Try:

 “To balance your first chakra, think red. Red apples, beets, tomatoes, pomegranates, strawberries, and raspberries. Also add root vegetables to your diet. Root vegetables grow beneath the ground, absorbing a high amount of vitamins and nutrients from the soil and are rich in folate, vitamin C, antioxidants, and beta-carotene. The healthiest root vegetables include sweet potatoes, carrots, turnips, beets, garlic, parsnips, onions, rutabaga, ginger, and turmeric. Also include protein-rich foods such as eggs, beans, nuts, and lean meats, in addition to spices such as paprika, cayenne, and horseradish.” - Tiffany via Parsnips + Pastries

 Crystals To Work With:

  • Jasper

  • Onyx

  • Bloodstone

  • Garnet

  • Obsidian 

Sacral Chakra | Svadhishthana | Orange

Photo Credit @ofearthandsoul

GUIDED PRANAYAMA VIDEO HERE

Located just below your naval, the Svadhishthana Chakra governs an individual’s creativity, sexual expression, joy and pleasures. Translated to English, “Svadhishthana” means “where your being is established.”

Physically this chakra is found near the perineum and influences the functions of your reproductive organs, the kidneys, and bladder.

When this chakra is overstimulated you may feel some strong emotional highs and lows. When blocked, feelings of detachment from your surroundings and community often take over - leaving you feeling anxious and lonely. 

A balanced and open Sacral Chakra improves your emotional health, strengthens your intuition and can increase your creative expressions. Fear is the primary emotion that can block the Svadhishthana energy center, so finding resources to manage your expectations and emotions in unknown situations can be a powerful tool in keeping this chakra open. 

 Yoga Asana To Aid In Balancing Svadhishthana:  

  • Utkata Konasana; goddess pose

  • Paschimottanasana; seated forward bend

  • Viparita Virabhadrasana; reverse warrior pose

  • Supta Baddha Konasana; reclined bound ankle pose

 Recipes To Try:

“Balance your Sacral Chakra with all things orange. Think carrots, mango, oranges, orange peppers, peaches, apricots, and sweet potatoes. Foods rich in Omega-3s, such as salmon, also work well to balance this chakra. Nuts and seeds such as flax, almonds, walnuts, and sesame provide additional fatty Omega-3s, which aid in cardiovascular health and reduce inflammation. Also stock up on coconut and spices such as cinnamon. Since this chakra’s element is water, stay hydrated and drink plenty of water, coconut water, or herbal teas.” - Tiffany via Parsnips + Pastries

 Crystals To Work With: 

  • Orange Calcite

  • Carnelian 

  • Sunstone

  • Peach Adventurine

  • Citrine

Solar Plexus Chakra | Manipura | Yellow 

Parvritta Trikonasana | Photo Credit @abbydells

GUIDED PRANAYAMA VIDEO HERE

Sitting between the naval and the breastbone, this chakra is known as the seat of your power. All confidence stems from this energy centre, which when overstimulated, can result in a battle with your own ego. When blocked, you may feel stagnant, short-tempered or even somewhat feeble. 

Directly translated, Manipura means “city of jewels”: “Mani” translating to “jewels” and “Pura” meaning “place” or “city”

Your Manipura Chakra is physically linked to your stomach, gallbladder, intestines, spleen, pancreas and liver - many parts relating to physically being nourished, digesting, removing toxicities and promoting vitality.

Acting as the body’s energetic power-house and associated with the element of fire, Manipura is directly connected to your sense of self. When energy moves freely through this chakra, you feel empowered with a sense of purpose and strong personal identity within the world. 

  Yoga Asana To Aid In Balancing Manipura: 

  • Parvritta Trikonasana; revolved triangle pose

  • Dhanurasana; bow pose

  • Bhujangasana; cobra pose

Recipes To Try:

 “Like the chakra’s color, think yellow when it comes to balancing your solar plexus. Bananas, pineapple, corn, lemons, and yellow curry are all good choices. (Bonus: Yellow is a natural mood enhancer). Also feed this chakra with complex carbohydrates and whole grains such as oats, brown rice, spelt, rye, farro, beans, vegetables, and sprouted grains. These foods provide crucial fiber and sustainable energy.” - Tiffany via Parsnips + Pastries

 Crystals To Work With: 

  • Yellow Topaz

  • Amber

  • Pyrite

  • Lemon Quartz

  • Tiger’s Eye

Heart Chakra | Anahata | Green 

Photo Credit @abbydells

GUIDED PRANAYAMA VIDEO HERE

The Heart Chakra is located in the midpoint of the spine, near your heart. This chakra is the control-center of love, forgiveness, empathy and compassion. The Anahata Chakra being the fourth of seven chakras acts as a bridge between the earth and spirit elements of the body. 

In English “Anahata” means “the unstruck chord,” symbolizing the time before the heart ever experienced hurt. When completely balanced, you’ll experience emotions on a deeper level, with greater perspective, as well as an abundance of consistent happiness, belonging, optimism and gratitude.

When the heart chakra is overstimulated you may find yourself reacting to situations out of jealousy, relying on others for personal fulfillment and seeking unhealthy validation from others. If blocked, you may experience heavy feelings of depression, bitterness or loneliness, which is why it is paramount to keep the Anahata Chakra open and balanced so you’re following your life path with your heart.

Your Anahata Chakra is physically related to the body’s heart and lungs, as well as the circulatory system. It also manages the thymus gland, which controls the immune system. Thus, taking care of your heart chakra generally equates to having a healthier immune system. 

 Yoga Asana To Aid In Balancing Anahata:  

  • Camatkarasana wild thing pose

  • Bhujangasana; cobra pose

  • Ustrasana; camel pose

  • Setubandha Sarvangasana; bridge pose

 Recipes To Try:

“Balance your Heart Chakra with green, raw foods. Organic greens can help greatly with energy and stress and provide our bodies with whole, balanced nutrients. These foods are essential in balancing the fourth chakra. Drink fresh green juice, make a salad, or start your day with a green smoothie. Leafy and cruciferous vegetables are especially healthy, as we know. Heal and balance your heart chakra with kale, broccoli, spinach, chard, dandelion greens, parsley, celery, cucumber, zucchini, matcha, green tea, avocado, lime, mint, peas, kiwi, peas, spirulina, green apples, etc. ” - Tiffany via Parsnips + Pastries

 Crystals To Work With:

  • Rose Quartz

  • Jade

  • Green calcite

  • Amazonite

  • Emerald

Throat Chakra | Vishuddha | Blue 

Halasana | Photo Credit @abbydells

GUIDED PRANAYAMA VIDEO HERE

Adequately named, the Vishuddha Chakra is found at the point of your spine level with your throat. This is the energy center that manages your communication and self-expression. 

Physically the throat chakra is connected to the respiratory system, thyroid gland, and all areas inside the month, including your tongue and teeth. 

When blocked, you may find yourself having trouble speaking your truth and setting healthy boundaries. Your creativity may also be simultaneously blocked. An overactive Throat Chakra may get you into some hot water with those around you, as this tends to lead you to be overly critical of yourself and others. 

Finding balance and opening this energy wheel to spin at a healthy pace will allow you to express yourself without anxiety or overthinking, while your natural creativity juices flow in abundance.

 Yoga Asana To Aid In Balancing Vishuddha:  

  • Halasana; plow pose

  • Matsyasana; fish pose

  • Salamba Sarvangasana; shoulderstand 

  • Marjaryasana and Bitilasana; cat + cow poses

 Recipes To Try:

 “Balance your fifth chakra with blue foods. Blueberries and blackberries are particularly good sources of fiber, antioxidants, and vitamins. For the throat chakra, think healing and soothing foods and liquids such as coconut water, herbal teas, raw honey, and lemon. Fruit that grows on trees such as apples, pears, and plums are also known to be excellent at healing this chakra. - Tiffany via Parsnips + Pastries

 Crystals To Work With: 

  • Aquamarine

  • Adventurine

  • Turquoise

  • Lapis lazuli

  • Blue lace agate

Third Eye Chakra | Ajna | Dark Blue or Purple

Photo Credit @jennapullenphotography

GUIDED PRANAYAMA VIDEO HERE

Sitting right at the brow line, the Ajna Chakra is linked to your perception and awareness, as well as spiritual communication.

On a physical level, the Ajna Chakra governs the skull, the nervous system, the brain, eyes, pituitary and pineal glands. If this chakra is overstimulated or blocked, you may find yourself feeling overwhelmed, having trouble staying level headed or processing information, as well as disoriented. 

When the Third Eye Chakra is balanced your subconscious mind works and connects with clarity, linking you to messages from higher consciousness or other dimensions of consciousness, as well as heightening your intuition. 

 Yoga Asana To Aid In Balancing Ajna:  

  • Baddha Virabhadrasana; humble warrior pose

  • Prasarita Padottanasana; wide-legged forward bend

  • Virabhadrasana 1; warrior 1 pose

  • Catur Svanasana; dolphin pose

  Recipes To Try: 

 “For this chakra, think [dark hues of blue and] purple. Purple grapes, purple kale, blueberries, purple cabbage, eggplant, and purple carrots. Also include cacao, which is rich in flavonoids and boosts serotonin, which helps to relieve stress and inflammation. These “brain foods” can instantly help clear an overworked mind and help to regain focus.” - Tiffany via Parsnips + Pastries

 Crystals To Work With:

  • Sodalite

  • Amethyst

  • Lepidolite

  • Labradorite

  • Azurite

  • Kyanite

Crown Chakra | Sahasrara | Purple or White

Vrksasana | Photo Credit @folkfotos

GUIDED PRANAYAMA VIDEO HERE

Located just above the crown of the head, the Sahasrara Chakra translates to “the bridge of the cosmos,” and is the most spiritually-driven of all seven chakras. The Crown, or Sahasrara Chakra, acts as your center for universal consciousness, spirit, enlightenment and link to higher consciousness.

In the physical body it’s linked to the central nervous system as well as the pineal gland. The crown chakra governs the top of the spinal cord, brain stem, nerve endings and pain centers.

When blocked, you may experience varying degrees of dissociation and disconnection from aspects of the world and people around you. 

A balanced Crown Chakra allows for you to tap into all wisdom as you’re exposed to, consciously or not. You may also experience a heightened level of peace or calm while feeling a deeper connection to those around you. 

 Yoga Asana To Aid In Balancing Sahasrara:  

  • Sasangasana; rabbit pose

  • Makarasana; crocodile post

  • Gomukhasana; cow face pose

  • Vrksasana; tree pose

Recipes To Try: 

“The Crown Chakra focuses more on fasting and detoxing than it does on food. It focuses more on the spiritual aspect of our bodies, our minds. Detoxing can help our bodies flush out toxins, boost our energy, and clear our mind. Meditation and yoga is an excellent way to strengthen and heal the crown chakra. It can teach us to live mindfully and take some quiet, peaceful time for ourselves amidst our chaotic lives. Meditation herbs or essential oils such as sage, lavender, frankincense, and juniper are wonderful in balancing this chakra.” - Tiffany via Parsnips + Pastries

 Crystals To Work With:

  • Moonstone

  • White Howlite

  • Amethyst

  • Clear Quartz

  • Selenite

Amethyst + Tiger’s Eye | Photo Credit @folkfotos

Our chakras are affected by everything we do, consume and expose ourselves to on a daily basis. Putting in effort to maintain them at their best level is a daily practice that will ebb and flow, looking different all throughout your life. 

Being aware of as many resources as you can will only aid you in maintaining an open and balanced chakra system.

Sending gratitude and credit to the writers of Yoga Journal for all their helpful articles, particularly Mara Carrico for her overview shared of the 8 Limbs of Yoga, and Tiffany @parsnipsandpastries for all dietary breakdowns + recipes shared. As well as to the many talented photographers we work with - including Jenna Pullen + Jeanie Ow

And big thanks to you, our community, both for taking the time to explore our new blog and for walking the path to your best self - we hope this resonated and aids you in nourishing your body over the months and years to come. 

All Photos - Nectar Yoga Copyright