Private Individual Yoga: What to Expect
Private yoga sessions are, or should be, quite different from what you experience during a group class. After all, individual yoga is all about you! It is recommended that new yoga practitioners schedule a private session once a month or so. More experienced yogis, too, can benefit from 3-4 private session a year, or more if they wish to achieve a specialized practice. Let us see why, shall we?
A Private Session is About YOU
Prior to your session, we’ll have a conversation about your specific needs, desires, and goals. Then I’ll design a practice specifically for you, so that we tend to sore places, build strength where desired, and take your specific body shape and style into account.
A Private Yoga Session is PERSONALIZED Instruction
In a group class, it is difficult for an instructor to offer EVERY modification to a pose, EVERY potential alternate pose, to teach to EVERY body, and to offer just the right cues to help you find alignment. During your private session, this is exactly what happens, except that I am able to offer just what you need, and not confuse the issue by offering what you don’t.
In a group class, one person may have room to extend their top arm further, while another has over-extended and needs to balance their alignment. In that group, I can offer, “send your right arm straight up towards the sky, being cautious not to over-rotate.” In a private session, I might use a physical (soft touch) adjustment to guide your arm, or offer “Feel how your arm is right now? You have slightly over-rotated and have space to bring your arm into alignment by moving it directly over your shoulder.”
A Private Session is FLEXIBLE
If you have trouble getting to the class you want due to scheduling, a private session can give you exactly what you need, just when you need it. A private yoga class can also incorporate aerial silks, traction/rope wall yoga, strengthening weighted poses, or other modifications that aren’t generally available in group format.
A Private Session is PRIVATE
Yes, that’s redundant. But for many, the simplicity of being the only person in class can open doors for questions, allow for a deeper mental and emotional practice, and provide added feelings of comfort and safety. While it is always acceptable to be a human in a group class, some people are able to feel more free to cry, breathe hard, sweat, relax, pass gas, leave class for a bathroom break, and even drink water when there’s no one else to see them.
A Private Session Can Take You Deeper
Even experienced yogis can benefit from someone who knows just where to push, where to stop, and how to explain new opportunities well. Even someone who is able to handstand at a moment’s notice might well have areas where they could seek better alignment, a safer posture, or deeper stretch. Most students will learn small modifications to add to their practice as poses become easy, allowing them to get more out of regular group classes or at-home yoga.
Mind Over, With, and Among the Matter
A private yoga class also offers the instructor to consider your mental state, any emotional issues you are experiencing, and your mental wellness goals. I am better able to use specific breathwork, meditation styles, or Emotional Freedom Yoga techniques that will enhance your journey. While a group class might touch your soul every once in a while, private sessions are designed to help you feel better on purpose!
So, there are my reasons that every person with a yoga practice should have at least an occasional private practice. Have you found other benefits to your private sessions? What would you like to focus on most if you had a private yoga class all to yourself?
Raven’s Claw Naturals Expansion
I’ve been interested in natural remedies, herbal health care, and similar studies for a very long time. I’ve used my knowledge in those areas to make handmade soaps, herbal tinctures, essential oil blends, salves, creams, and teas. Over time, I’ve found some herbal blends that tend to work well for a wide range of people. With the expansion of Raven’s Claw Naturals, you can now get one or all of these handcrafted energy teas in stores or shipped to your home!
How about I tell you about some of them?
The Daily Ground is your source for grounded, even energy throughout your day! NO caffeine, so there’s no jittery, anxious energy. Loaded with adaptogens, this blend provides calmer, stronger energy for mind and body. Adaptogens are herbs used to bring balance to many areas of the body, promoting normal function for sluggish or overworked systems.
This blend really does remind me of coffee, but with much less bitterness and acidity.
Ingredients: Burdock root, Chicory root, Dandelion root, FoTi, Eleuthero, Rhodiola, Cinnamon, Shizandra berry, Reishi
Chakra Alignment (If that’s your thing): Root
A Creativework Orange uses some of the same basic flavor components and adaptogens as the Daily Grind, but pumps up the color and volume a bit with added lemon balm and orange! Hints of cacao bean add depth, and a touch of caffeine to give you an added boost.
Lemon balm is said to help enhance creativity, and orange to bring mental energy and clarity. Whether you need to create a painting, create a meal for your family, or just create enough energy to finish your day well, A Creativework Orange might be the ticket!
Ingredients: Burdock root, Chicory root, Dandelion root, Cacao nibs, FoTi, Eleuthero, Shatavari, Codonopsis, Lemon Balm, Orange peel
Chakra Alignment: Sacral
This one was created for the ladies, women, girls, AFAB, XX-chrosome-having, call it what you want humans! This blend is created to support that “special time,” and ease the impact a “visitor” can have. These ingredients have traditionally been used to ease ailments such as cramping, upset stomach, moodiness, and low energy.
Ingredients: Red Raspberry leaf, Chamomile, Nettle, Hibiscus, Oatstraw, Ginger, Blue Vervain
Chakra Alignment: This blend is more attuned with the sacral chakra, and may best be used to enhance Kundalini, Divine Feminine, Full Moon, and similar energies for all types of humans, regardless of sex at birth.
No, this tea blend will not make you wise. Alas, that magic is already within you. BUT, this tea might help you study, learn, and grow during times when you feel a little sluggish. Packed with supportive herbs, an uplifting aroma, and a touch of caffeine, this is great prior to study, an active yoga session, or just to get you through your afternoon slump.
Ingredients: Green Tea, Nettle leaf, Fo Ti, Orange peel, Rosemary, Juniper berry, Rhodiola
Chakra Alignment: Third Eye
Grab this limited-time blend while it lasts! All of the most calming herbal remedies that can be put safely into one tea, spiked with flavors of apple pie spice. Get through the holidays with less stress, better sleep, and a happy tummy!
Ingredients: Chamomile, Rehmannia, Valerian root, Cinnamon, Ginger, Vervain
Chakra Alignment: This blend can be aligned with the Root or Solar Plexus
Choosing a Yoga Mat
It is not infrequent that a yoga student asks about choosing a yoga mat. Sometimes, budget, physical need, or a desire to have a mat that will serve many purposes means that you grab whatever is available at the discount store. FANTASTIC! Yoga can be practiced with any mat, with no mat, with a blanket or towel, or anywhere else that you can find a place to be. Seriously. No mat shaming here! I’ve practiced with a folded blanket on a bare floor when I lent all my mats to students, and without a mat or other ground covering when I was outdoors and inspired. Yoga is flexible, even when you aren’t!
Sometimes, you commit to your practice in a way that makes you want to invest in a mat. Sometimes, you find that your mat slides on the floor, or doesn’t provide the cushion you need. Maybe your hands slip when you get sweaty, causing safety issues, or your mat rolls up in odd ways because it’s too thin for your vigorous practice. Maybe you start looking at purpose-driven yoga mats, and discover they can be a real investment, and you have no idea where to start! Start here.
In this article we’ll look at some of the most popular yoga mat producers, and my experiences with those mats.
Gaiam mats can be found almost anywhere, from your local MegaMart to your fancy online yoga stores. This company makes a wide range of mats, generally in a lower price ranage than their Big Name counterparts. Gaiam is also known for having mats available in a wide range of colors and prints. Most Gaiam mats are made of PVC, also called “vinyl”. This synthetic material allows mats to be lightweight, flexible, and soft. A PVC mat can be tossed in your washing machine for cleaning, can be cleaned with any detergent or mat cleaner, and is relatively easy to maintain. Gaiam has also expanded to make “dupe” mats from other materials, like cork and natural rubber, similar to those made by other companies but at a lower price point.
With Gaiam’s lower price point, however, come some sacrifices. PVC mats are not super durable, and may show wear quickly with heavy use. PVC also tends to get slippery when wet, so a sweaty practice might result in slipping, even when the surface is textured. The “dupe” mats are generally thinner than their original counterparts, and may not offer the same types of surfaces, even when the materials used match up.
Jade Yoga may be best known for their “Harmony” style mat, but has many styles available. Jade mats are sold online at the above link, as well as in yoga studios and specialty retailers. The solid natural rubber of a Jade mat provides sturdy cushion for hands and knees. This also makes the mat extremely durable, allowing one mat to last through many years of regular practice. These mats also have a pebbled surface to allow for grip, and to stay on the floor where you put them. Jade mats are available in a wide range of colors, as well as sizes. They offer extra-long and extra-wide mats, as well as thin travel versions that can be folded flat.
The Jade mat is also somewhat porous, meaning that it cannot be tossed in the washing machine, and should be cleaned with mat cleaner or a damp cloth after use. It will last longer with better care, such as bringing it inside when temperatures in the car might be extreme. A Jade mat can also be one of the heavier mats available, but can be rolled tightly to fit most yoga bags or mat straps.
Yoloha has made its name in the world of cork-surface yoga mats. While it may sound a bit strange, cork makes for a very nice mat! It becomes grippier when it is wet, meaning that slipping on your mat because you’re sweaty is less of a possibility. It is also somewhat soft, and comfortable for a more gentle practice. These mats have a natural rubber backing, but one that is far lighter and squishier than the Jade material. Yoloha mats are available in many styles, some with lots of rubber cushion, and some with less, depending on your needs. I used an “Aura” style – my favorite mat! They also offer a new style, the “Unity,” that combines rubber and cork on the surface, for one of the grippiest, sturdiest mats on the market! You can choose from any number of beautiful designs, or even have your mat personalized for a small upcharge. Yoloha mats are also very lightweight, with an average mat weighing just under three pounds.
Cork has its downsides, though. It doesn’t want to roll as tightly, and might not fit in your yoga bag – which is fine if you want a new one! It also requires some maintenance: don’t use your cork mat for fitness with shoes on, and certainly don’t clean it with your garden hose or power washer! Cleaning instructions come with the mat, and it’s as simple as wiping the mat with a damp cloth or an essential oil blend regularly. But it does need to be done.
Manduka is one of the “OG” yoga mat producers. Natural rubber, basic styles, lightly textured surface. The classic Manduka mat is the MandukaPro. Since then, they have adapted to the market, and created mats in many colors and styles! A classic Manduka mat is similar in weight and feel to a Jade mat – heavy, supportive rubber, not too much “give” in the support, and a surface that is grippy but can slip when wet. I prefer the pebbled Jade surface, but have several friends who swear by the wavy lines of the Manduka. These mats tend to be somewhat less porous, meaning they may last nearly forever with proper care.
I find Manduka mats to be slippery, and “harder”, if you will, than other rubber mats. Because there is less give in the rubber, my knees tend to feel sore more quickly than with other mats. They should also be cleaned only with approved mat cleaner or a damp cloth. Maintenance is just important if you’re going to invest in a mat, just like it is when you invest in a car, home, or clothing! Because the rubber is so dense, these are also some of the heaviest mats around, depending on your choice in thickness.
Do you have a favorite mat or mat style? I’ll add to this post as I try new mats, or learn about others’ experiences!
Honor Your Voice
Honor Your Voice
by Katie Short
When all else falls away, your voice remains.
Your truth, and your expressions of that truth remain.
When your confidence is shaken,
your inner voice can shore up your foundations to face your battles.
When those around you don’t see your light,
your writing, your art, and your love speak to them.
When life closes in like a deep fog in a wood,
your voice rings clear, lighting your path.
When your heart is rendered torn,
your voice and your truth rise from the ashes.
When your intuition falters
you can still hear echoes of your voice in moments past, to help renew your journey.
When it seems your connection to all that is has become worn and thin,
your truth begins to reweave the fabric of that connection.
Copyright 2021
Blessing for Change
Blessing for Change
by Katie Short, on the occasion of Hannah Elson’s high school graduation, and for all those facing new paths.
Blessed be the steps taken on your journey, wherever they may lead. Bless those steps long since covered with age, whether straight to this goal, or winding to this place and time. May you gather your future from all corners of a vast universe.
Blessed be the earth that falls under your feet. May it bring strength when the path is long, and provide a firm place for you to build a new life. May its energy sustain you in closing what is past, and create a solid path as you find your future.
Blessed be the water, that vital source of being. Seek wisdom in its silent power. May renewed imagination and the thrill of possibility flow from the oceans, and the joy of discovery trickle from every rill.
Blessed be the fire that lights your way. The flame which brings passion for knowledge, stirs the embers of hope, and burns bright with accomplishment. May it ignite your soul with warmth and compassion, and may you harness its energy in love and joy.
Blessed be the wind, the air that surrounds and sustains you. Blessed these forces that bring change, and the gentle breezes where you find peace. May it be.
Copyright Katherine Short, 2017
Upcoming Special Events
Due to demand for individualized services, there are not currently any Prayana Special Events or Experiences scheduled. If you would like to schedule a group sound bath, private yoga class, natural health creative, or other group event, please contact me directly.
A Woman of Strength, Reconsidered
A Woman of Strength, Reconsidered
by Katie Short
A strong woman stays active and eats right to keep her mind and body well,
but a woman of strength also spends time at rest to do the same.
A strong woman isn’t afraid of many things,
but a woman of strength listens to her intuition so that she may understand and respond to her fear appropriately.
A strong woman wants to be stronger than everyone else,
but a woman of strength knows her limits and uses them well.
A strong woman makes errors, and tries to avoid repeating them.
A woman of strength recognizes her errors, and works to correct them with grace, even when it is difficult.
A strong woman walks with sure footing, charging ahead,
but a woman of strength takes the time to ensure her footing is stable, so that she may best support herself and others.
A strong woman maintains the appearance of confidence,
but a woman of strength boldly confronts her self-doubt, and radiates true confidence in her features.
A strong woman believes she has enough strength to finish her journey.
A woman of strength knows that life is the journey, and that her preparation, wisdom, and intuition will show her when to work, to rest, and to move forward along the way.
By Katie Short 7/3/2021
Music You Might Enjoy
Many of you have requested a list of music similar to what is played in class, for use at home. Not all of these have been played in class due to copyright and licensing, but many have. I’ve used YouTube links when possible, so that the music is accessible to all. Please support the artists you love by using their Vevo channels, or a service such as Spotify or Pandora that helps to ensure everyone retains the rights and royalties for their work!
I’ll update as I find songs to which I enjoy doing yoga 🙂
Savasana Music:
- “I Am – Krishan Liquid Mix” by Krishan, Nirinjan Kaur, Matthew Schoening, Ram Dass
- “There Is So Much Magnificence” by Steve Gold (This is a live and poorly-recorded video. Please use the above-listed services to find the studio version.)
- “I Am Light” by India.Arie
- “Grace (feat. East Forest)” by MC YOGI, East Forest
- “Bliss (I Am the Light of My Soul)” by Sirgun Kaur, Sat Darshan Singh
- “The Power is Here Now” by Alexia Chellun
- “Here in the Now” by Murray Kyle
- “I Rise Up” by Beautiful Chorus
Energizing Music:
- “Where It At?” by Trombone Shorty
- “Higher Vibration” by Ziggy Marley & The Melody Makers
- “Give Love” by MC YOGI
- “Finally Moving” by Pretty Lights
- “Drop the Game” by Flume, Chet Faker
- “Drippin’” by SaQi, The Human Experience, WORTH
- “Cleopatra in New York – Zim Zam Mix” by Nickodemus, Carol C, Zim Zam
- “Breathe” by Eric Prydz, Rob Swire
- “Heat Waves” by Glass Animals
- “Sunu” by Rising Appalachia, the Human Experience
- “Let it Breathe” by Rob Riccardo
Covers:
- “Breathe in the Air” by DJ Taz Rashid, Momentology. Originally recorded by Pink Floyd
- “Go Your Own Way” by Lissie. Originally recorded by Fleetwood Mac
- “The Sound of Silence (Arr. Lewson, Trueman)” by Milos Karadaglic, 12 Ensemble. Originally recorded by Simon and Garfunkel
- “Higher Love” by Radharani. Originally recorded by Steve Winwood
- “May It Be” by Rogerio Tutti. Originally recorded by Enya
- “Lean On” by nylonwings. Originally recorded by Major Lazer, MO, DJ Snake
- “Carry On” by Gavin Mickhail. Originally recorded by Fun
- “Radioactive” by William Joseph. Originally recorded by Imagine Dragons (Y’all, I don’t usually watch music videos, but this one is BEAUTIFUL!)
- “Crazy” by Daniela Andrade. Originally recorded by Gnarls Barkley
- “Float On” by Imaginary Future. Originally recorded by Modest Mouse
Meditative Music (few or no lyrics)
- “Om (Invocation Dub) Omstrumental” by MC YOGI
- “Devi Prayer” by Craig Pruess and Ananda
- “Shanti (Peace Out)” by MC YOGI
- “Gold Flow” by DJ Taz Rashid
- “Tabla Breath” by Benjy Wertheimer, John De Kadt
- “Luminous Emptiness” by Hang Massive
- “Equinoxe, Pt. 2” by Jean-Michel Jarre
- “Weightless Pt. 1” by Marconi Union (This song was created with science to help calm the mind!)
- “Breathing Space” by Sacred Earth
Gentle and Breezy Music
- “Finding a Dream” by Lishuid
- “Misty Morning” by Sol Rising
- “Lunar Lullarby (mr_slace Remix)” by Voyager, mr_slace
- “Sea of Light” by DJ Taz Rashid, Momentology
- “Turquoise” by Koresma
- “Day or Night” by Electrical Tribe
- “The White Feather” by AH*NEE*MAH
- “Calming Nerves” by Guustavv
- “Beads on the Wind (Instrumental) feat. Theo Brama” by Krystyn Pixton, The Human Experience, Theo Brama
- “Carnet” by Mea
My Favorite Mayo Substitutes
Mayonnaise is fantastic. It goes on burgers, makes yummy salads, and is commonplace on nearly every picnic table in some form. But, it has some downsides, too. Mayo can be susceptible to bacterial growth if it is not kept cold. It contains eggs, which are healthy for some, but not so great for others. Commercial mayo usually contains heavily-refined oils, which aren’t great for humans. They may also contain “spices,” which are off-limits for those on strict elimination plans. So, what’s a person to do?! Make good choices, of course!
Real Mayonnaise
Real, homemade mayo can actually be part of a very healthy diet. Made with cage-free eggs, nutritious oils, mustard, and a little lemon juice, real mayo is a good option if it works within your food plan. Just beware the jars in the supermarket aisle claiming to be “real mayonnaise.” They frequently contain oils that have been chemically refined, and you won’t know that from reading the label. Look for specialty mayo touting “cold pressed” oils; you might even find these in a refrigerated section, if you’re lucky enough to be near a store that sells house-made mayo.
If you’re not, check out this quick and easy recipe from Paleo Running Mama!
Salad Dressing
“Miracle Whip” was not created to be healthier or tastier than mayo. It was created to be cheaper. While some people will have grown up eating Miracle Whip or its counterparts, and prefer it to mayo, don’t switch for “health reasons”. Salad dressings such as this are made from Water, heavily-refined and processed soybean oil, high-fructose corn syrup (also heavily processed and refined), modified corn starch (again with the processing), eggs, and a bunch of stabilizers and such to help the texture stay thick.
You may prefer it, and that’s fine! But Miracle Whip is not a healthy swap for mayo. Avoid if you’re shooting for wellness.
Yogurt
Yogurt made from milk from grass-fed cows that is free from gums, stabilizers, refined sugar, and artificial color is a good substitute for mayo in some cases – minus the granola and berries, of course! This works well for potato salad or macaroni salad, where the mayo (or mayo substitute) is frequently mixed with lots of other items. The mustard, onions, peppers, pickles, and other tasty items you use in those salads help to make the yogurt taste more like you expect!
Use care with this substitution, though. Dairy sitting out in an open container on a hot summer day isn’t much better than eggs doing the same.
Non-Dairy Yogurt
Yogurts made from “milks” other than dairy milk can be a real life-saver for the dairy-free community. Plus, there’s far less concern about eggs becoming icky in the heat during your picnic or outing. However, many of these contain LOADS of gums, stabilizers, flavorings, and sweeteners to make them look and feel more like dairy yogurt. Look for options with few or no additives instead. Also, many of these taste like what they’re made of, at least a little. Taste check before you wind up with unintentional coconut potato salad!
There are a few brands that make coconut milk yogurt to a wellness standard, like CoYo and Cocoyo. They are expensive and difficult to find. You can also make your own pretty easily!’
Vegenaise
This product isn’t just for vegans, it has been a real boon to those with egg allergies and sensitivities. You find it in the refrigerated section of your store’s “health food” area. It has a texture and appearance similar to mayonnaise, and a flavor closer to Miracle Whip, but not really.
This product is made with mostly OK ingredients, but does have a lot of refined oils and gums. For occasional use, it’s not horrible.
Toum (Lebanese Garlic Sauce)
Not for the feint of heart, or vampires, this one packs a whole lot of flavor! Use sparingly, because it is just straight, raw, garlic. But for topping a burger, or stirring into some pasta salad, it’s fantastic! It’s also amazing on grilled chicken, kabobs, and almost anything else you pull off the grill.
Give it a whirl with this easy recipe from Feel Good Foodie! (Protip – I usually use avocado oil instead of olive oil, because the avocado has a more neutral flavor. If the mixture seems to be getting too runny for my needs, I use a solid fat for part of the oil, like non-hydrogenated palm shortening or pastured lard.)
My Favorite! Sweet Onion “Mayo”
This recipe does take a little time and planning, but very little actual effort. All the time is in caramelizing the onions, which can be done on the stovetop, in the oven, in a toaster oven, in an InstantPot, or in a slow cooker. After that, it’s all adding ingredients and blending into mayo! This isn’t just my favorite mayo substitute, it’s actually BETTER than mayonnaise for some applications. This makes fabulous coleslaw and potato salad. It goes incredibly well as a topper for your burgers or a dip for your kabobs. You do not have to be dieting or healing to use this recipe!
I use the same tip here as for toum, above. Especially in warm weather, I’ll cut down on the liquid fat, and use some solid fat like coconut, palm, or lard. Get the recipe from Real World AIP!
What About You?
Do you have a favorite mayonnaise replacement not shown here? Tell us about it!