Yoga Pose Breakdown and Fixes: Chaturanga Dandasana

Are you gearing up for a Wanderlust event this summer? YouTube sensation Brett Larkin has you covered. Here’s what you need to know about one of the most infamous poses that’s ubiquitous in Ashtanga and Vinyasa classes, to name a few. For tickets and more information about our events, click here. See you on the mat! 


Chaturanga: That infamous and challenging pose that requires extreme strength in the arms and abs. If practiced properly and regularly, Chaturanga prepares the body for inversions and arm balances.

Chaturanga Dandasana: Four-Limbed Staff Pose

It’s one of the hardest yoga poses, resulting in shoulder injuries if practiced incorrectly. Just as it looks, you’re supporting yourself through your hands and toes. But there are a lot of muscles working to keep you there. You might practice Chaturanga during sun salutations, as well as at any Vinyasa or Ashtanga class. For classes like these, it forms the structure of most of the class.

So for something you do so much you want to be doing it properly, right?

The thing is you see all kinds of things during Chaturanga. From chest sinking, to shoulder pinching, you can see it all. And the truth is most teachers don’t have time to properly break it down in class. Sometimes it’s a fast paced class or the class is too short, and there just ‘isn’t time to go into it.’

Yet, what you probably want to do is exactly that—go into it. Explore it. Break. It. Down.

For many, Chaturanga can really make or break their practice. It can end up being something that really supports their practice or something they avoid entirely. So it’s worth taking time to check you’ve got this. You’ll want to be sure that you’re feeling good. If you’re not feeling strong, or it feels too much, it’s possible this posture isn’t the right one for you. And if it isn’t, please feel free to modify by trying Fix #4. This posture will help build the strength required for Chaturanga and is much safer for you if Chaturanga feels like too much.

With the video above and the below fixes for some of the most common mistakes, you’ll be well on the way to Chaturanga. You’ll know what to do and what not to do.

Modifications and Fixes

Fix 1
From plank, shift your weight forward, pushing through your feet and bending your elbows to a 90 degree angle to your wrist as you lower down.

Fix 2
Think of pulling up through your abs and your legs so that your shoulders stay in line with your elbows. Don’t let your chest sag towards the floor. Keep your butt, chest and shoulders in one line.

Fix 3 (Elbows)
Keep your elbows close to your body, not splaying out side to side.

Fix 4 (Modification)
Drop your knees to the floor as you build up strength in your abs and upper body. Lower your upper body to the mat. Better to modify than to risk injury.

Whether you practice Chaturanga or a modified version, you’ll be building some serious strength in your upper body and core, as well as in your back and legs. It does feel challenging, but the amazing thing is with time it could become effortless! It’s all about practicing and little by little feeling stronger in this new posture.

Remember it’s called yoga practice, not yoga perfection. It’s not about it being perfect. It’s about your awareness while you practice and what you learn from it. So be kind and start off from wherever you are today.

So why not give it a go, like right now? Roll out your mat, find a space and take 5 minutes to get a proper breakdown of Chaturanga. How does it feel in your body? How do fixes 2 through 4 feel for you?

woman in chaturanga pose

Brett-LarkinBrett Larkin teaches vinyasa flow yoga at top San Francisco studios, companies like Google and Pinterest, and on her YouTube channel, where thousands of students have studied with her for over 6 million minutes. Get her free yoga playlists, yoga teacher training tips, and free dance, yoga, and meditation classes at BrettLarkin.com. Beginner or intermediate yogis can enjoy her online course on deepening your yoga practice.

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Written in the Stars: Vedic Astrology Predictions for May

Vedic Astrology, or Jyotish, is the “Science of the Stars.” Jyotish is translated to mean to shine the light. Understanding this light can help us wrap compassion and understanding around our Earthly human experience. One important aspect to note is that Western Astrology and Vedic Astrology typically use different Zodiacs to measure the sky. As a Vedic Astrologer I use what is called the Sidereal Zodiac.

Assessing the Movement of the Moon

New moons begin the lunation cycle. The new moon is when the sun and moon come together in the sky. This lunar cycle can also be referred to as dark moons, because we can not see the moon from our vantage point here on Earth. The dark moon ushers in the return of the light for two weeks as she gets brighter and brighter. This is called the waxing phase. We may feel more extroverted, social, and active during these two weeks. New moons are a great time to set intentions. One important thing to note about intention setting however, is that it is best to do this in the days following the new moon. It is beneficial to have a bit of the light return to engage and support your intentions.

Then, two weeks after a new moon and after the waxing phase, we get a full moon. The full moon is the halfway point of the lunar cycle. This is when the sun and moon are opposite each other in the sky and the moon reflects the full brilliance and light of the sun from our vantage point here on Earth. The full moon ushers in the two week waning phase of the cycle where for two weeks the moon gets darker and darker. This waning phase of the moon invites us inward on a more reflective journey, honoring an internal process. The full moon is the harmonizing point of the lunar cycle where we take all that we have learned since the new moon and integrate it. After two weeks the waning phase completes with another dark moon that also completes the entire lunar cycle, and we begin again.

This Month’s New Moon in Aries

The new moon for the month of May occurs on May 4 at exactly 6:45 PM EST. This new moon will happen in the sign of Aries and it will be within the Nakshatra called Bharni. Nakshatras are the 27 unique divisions of the sky in the Sidereal Zodiac. Remember that new moons are a time of new beginnings—this Aries new moon is especially ripe, active, and full of potential. Aries, as the natural first house of the zodiac, brings a great initiatory energy here which can also be related to impulse, courage and strength.

One caution with this Aries new moon is to be vigilant of the impulse to act without thinking. There is a saying with Aries energy to “act first think later”. Be mindful of this impulse. We will be getting a bit of support and assistance from the planet Mercury as he will be joining this new moon bringing in some intelligence to help navigate this impulsive energy.

Connection to Feminine Energy

The Nakshatra Bharani connected to this new moon is symbolized by a yoni or a women’s reproductive system. Think about a women’s womb carrying a child. Think about the act of labor. This is all connected to this Nakshatra Bharni. It can mean to bear or carry a burden. Labor is a burden to bear for the ultimate prize of the creation of life itself… So there is an incredible amount of vitality and creation energy here.

Something to ponder: What in your life are you creating that may feel a bit like a burden to you right now but will be so worth it? What are you birthing into existence right now? What can you bear for the ultimate prize of creation?

May’s Full Moon

Then on May 18 we have our full moon at exactly 5:12 PM EST. This is the harmonizing point of the Lunar Cycle. This full moon is happening in the sign of Scorpio and within the Nakshatra called Anuradha. Scorpio is a deep and intense energy. The image of Scorpio as a water sign is water at the bottom of a deep deep well. This is where we uncover the deep mysteries of life. This is where we want to explore the unknown. The Nakshatra Anuradha is a very devotional Nakshatra. The idea here is to serve something higher than ourselves. Anuradha is symbolized by a spark like a flash of lightening or a spark of intuition or a glimpse of the divine.

Something to ponder: What in your life can you explore at a deep level? What do you have the courage to really dive into, to possibly discover something new or maybe even get a spark of intuition or glimpse of the Divine?

Jupiter’s Retrograde

The planet Jupiter will be with this full moon in the sign of Scorpio. Jupiter brings hope, meaning and purpose but he will be retrograde the entire month of May. When a planet goes retrograde it brings with it a reflective energy. I cal it all the Re’s. Reflect. Reanalyze. Realign. Refocus. Rethink. Rework. Reboot. All of Jupiter’s themes will be doing this reflective dance this month.

Something to ponder: What in your life around your ideas of hope, meaning and purpose needs to be reflected upon, reanalyzed, realigned, refocused, rethought, reworked or rebooted?

And there you have it! The month of May though the lens of Vedic Astrology and the Lunar Cycles. I hope this wisdom of Vedic Astrology enlightens your path this month!

To learn more about following the Lunar Cycles visit the Inner Goddess Moon circle—special invite for readers when you visit!

author bio photo of tammeTamme Buckner believes that every individual has the innate ability to balance Body, Mind and Spirit. As a Certified Vedic Astrologer, Certified Neurosculpting® Meditation Facilitator, a 200 hour Certified Yoga Instructor, and Certified Reiki Master she possesses many skills to help create and maintain this delicate balance in this often fast paced, stressed, chaotic world we all live in today. Tamme has always been a seeker and walks this path with a smile guided by her heart. She has been blessed and beyond grateful to have studied with many many incredible teachers along this journey. Tamme is humbled and passionate about the opportunity to share her mission to spread as much love, light, compassion, understanding and healing energy as possible. To learn more visit TammeB.com

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Supercharge: What You Need to Know About Cleansing Crystals

This piece is from our longtime vendors at Bahgsu Jewels. Haven’t touched the magic of their responsibly-sourced and supercharged stones? Be sure to visit their booth at a Wanderlust event this year! 


Crystals are galaxies onto themselves. Created from natural and divine substances like lava, minerals, and even stardust, crystals radiate with a wisdom and knowing that is both entirely, and not at all, earthly. Each crystal is a unique solar system of energies, spinning a dance of vibrations that match the place they are created.

Crystal clearing is the mindful practice of resetting the energetic vibration of your stone. Just as our human energetic bodies need attuning, crystals require a reset, release, and recharging of it’s vibrations to return to its nature state. Like each human, each crystal requires a unique clearing and recharging process.

Opals burst forth from the earth with flashes of fiery colors, emulating the sunbaked earth they come from. Calcite exudes the tranquility of the cooling limestone and marble that creates it’s soft exterior. Kyanite burns with the blue flame of andalusite, created from extreme pressure and resulting in an incredibly aligned crystal…Each stone has a unique vibration that needs cleansing and clearing.

guide to clearing crystals

Photo courtesy of Bahgsu Jewels

Crystals are Empaths

Just as some people are empaths and take on the energies of the people and environment around them, some crystals take on the vibration of those who hold them. Others, like obsidian, bloodstone, pyrite, and onyx, have large protective barriers, and do not take on the energies of the outside world. Make sure to always ask for consent when handling the crystals of someone else.

Solar Powered Purification

Sunlight is a powerful tool in clearing crystals. The masculine sun is a life-giving force that penetrates deep into the core of the earth and into the core of all living things. Sunlight burns off old energies that have become stagnant, and just as winter months can leave us feeling dull and lifeless, crystals can sometimes lose their luster. Simply place your crystal out into the sunshine for around 4 hours in the early day to flush the stone with positive and life-giving energy. This technique is best for the beginning of each season.

Honoring the Moon Goddess

The divine goddess has always been associated with the moon. The deep and mystical feminine energy that emanates from the moon is a powerful tool when used to set intentions with your crystals. The best cycle to cleanse is the full moon… Place your crystals in a circle under the full moon to release energies that no longer serve you, and create space for the growth and magic to come. Charge your crystals by setting them out under a new moon, and set an intention with each stone, allowing the milky rays of the dark moon to penetrate deep into the DNA of your crystal.

Smoke Magic

Candles and incense have been used for generations for cleansing sacred spaces. Palo Santo is known as the energetic scent of inner peace, removing negative energies from a person, object, or place. Cleansing with smoke and incense is best used for larger and hard to pick up crystals, and is amplified by clearing with a sacred feather.

Sacred Sounds

Sacred sound breaks up any tuck or stored energy that are causes energetic blockages. Sound baths release a divine frequency that restores a object or being to it’s natural state of balance. Binary beats, Tibetan singing bowls, sound baths, and classical music all create waves and frequencies of the highest state of being. By playing these sounds, you will clear and unblock any stuck energies within your crystals. Try playing 639 hz and 528 hz frequencies to elevate the vibration of your space and stones.

Ocean Tides

When you welcome a new crystal into your life, may it be a gift or something you picked out yourself, you are bringing new energy into your space. Salt water is a powerful tool and best used for the initial cleansing of a new healing stone and any time a stone is overloaded with negative energy. Using natural saltwater from the ocean is best, or create your own at home by using alkaline water and Himalayan sea salt. Be sure that the stone your soaking is higher then a 3 for hardness, as saltwater can breakdown the structure of softer stones.

Magnetic Mindset

We have learned that our thoughts create our reality. So too, we can heal and cleanse the world around us through the power of visualization. When using visualization for clearing a stone, use the power of your thoughts to reset and recharge your overly processed stone. First, hold the crystal in your hand, then visualize a beautiful white light flowing from the center of the crystal and enveloping it with its pure healing light. Imagine the light passing through the crystal completely, expelling any and all negative energies.

Clearing Crystals

Crystals hold deeply magnetic properties, but for these three crystals, they are able to cleanse other crystals without needing cleansing themselves.

Citrine, Clear Quartz, and Carnelian are highly cleansing crystals working with the chakra system to align and recharge with positive energies by cleansing negative and stagnant energies. Each of these stones do not absorb negative energies as well as never needing to be cleansed. This energetic ability to cleanse, as well as their impenetrability of negative energies is why Citrine, Carnelian, and Clear Quartz are perfect for cleansing other stones. Simple lay your cleansing crystal of choice on the crystals you want to cleanse. Leave over night and cleanse with Palo Santo in the morning light.

Just as our spiritual and subtle bodies are in a constant flow of vibrational alignment, crystals too hold a special place in the balance of our physical space. Crystals are known for their deep healing properties, from decreasing anxiety, lowering blood pressure, boosting fertility, to attracting abundance and inspiring creativity. With each work of energetic cleansing, our crystals need vibrational TLC from us. May you use the tools in this article to inspire and create a healthy and happy home for both you and your crystals.

karly ryan author bioKarly Ryan is a Venice based writer, photographer and healer. She believes in the magic of allowing and the power of letting go. Through her work in the wellness space, she has cultivated a creative medium that evokes wisdom, authentic storytelling, and a rooted sense of grounding. Karly sheds light on the purpose and calling of others through her work on her own soul’s creative purpose. For more, follow her at @karlycakesss.

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Tarot Reading for Yogis: Your May Forecast

Weren’t sure how tarot related to practice? In this series, Wanderlust teacher Elizabeth Criscidoes a monthly reading to explore how seasonal energies may show up on the mat.

Get your own tarot reading at any Wanderlust 108 OR Wanderlust 2-day city Festival this year. Tickets on-sale now! Or, learn from Elizabeth directly in Wanderlust Stratton this June.


May in the Northern Hemisphere is a beautiful month of flowers and sunshine. It’s a great time of year to get outside appreciate Mother Earth—particularly as spring is a season for growth and evolution. It’s also an apropos time to ask from the abundance of the Earth, and in the modern era more than ever it’s important to remember to give back to the Earth with conscious, green actions. Growth is an exchange after all: Exchanging energy is easier during the spring and fall; both transitional times of year when it’s easier to connect with other humans. This means it can be a harder time to stay connected to yourself with all of the excitement and transformation and social time, so this month we are focusing on keeping the ground under you. I asked the deck, “How can we stay grounded while growing this month?

This month I am using a non-tarot guidance deck. This is the Practice You Daily Awakening Deck created by someone very dear to me, Elena Brower. I have been connected to her for many years as a student. Elena has been a guide to me in my own life many times; her deck brings a lot of great feels for me. It’s simple to use with clear messages on exquisitely designed cards much in the style of her journal, Practice You. I personally do not use many decks that are not in the traditional 78 card Tarot style, but this deck really speaks to me because of my connection to Elena, as well as the gorgeous simplicity and quality of these cards.

Three card spreads are so versatile—I use them often and have another three card spread this month. Decks are often printed with suggestions for spreads and meanings for the placements of the spread. Elena offers suggestions as well, but I chose to create my own purpose for each placement. In this instance; the first card represents the immediate path, the second card is the advice/obstacle, and the third card is the ultimate fruition or an expansion of the path.

May tarot spread using pracitce You deck

Photo courtesy of Elizabeth Crisci

The present moment on the path: Gift
Advice: Blessings
The path expanded: Breathe

Working with a guidance deck is a lot like working with Tarot, and also has some key differences. Traditional Tarot cards are steeped in rich symbolism offering a whole world within itself for interpretation. It’s true that some modern decks can be put together with far less intention, and this variety of thoughtfulness shows up in other kinds of inspirational and guidance cards as well. In the end, if it speaks to you, it will work for a reading as the energy that a card conjures for you is essentially what you are working with for interpretation.

The Present Moment

These cards speak for themselves, and offer questions and thoughtful ways to guide your own further inquiry. In the first position, this present moment, the path is standing tall. This card offers the color purple, a feather, simple instructions for cultivating presence, and an invitation to remember that life is a gift. Purple as well as the symbolism of the feather are related to the Third Eye chakra: Lightness, intuition, wisdom. The message of the card is to stay present and grounded, yet there is a deeper invitation to bring your higher Self here to this moment. Being grounded doesn’t mean slouching in place, it is Tadasana practice, it’s bringing your head and your heart and your feet together in one moment. The negative self speak that disguises itself as “realism” isn’t grounded; that’s your small voice. Your big voice sees the gift in every moment and stands tall even in the challenges.

Advice

The second card continues this message in blue, the color of communication. “These are the BLESSINGS that are touching me today.” Your advice is to keep counting all of the blessings around you. What are your thought loops communicating to you? What world are you creating in your mind? Meditate and use your practice to work with your mind so that you can have choice in your vision. Everyone suffers a negative outlook sometimes, when you realize you are stuck seeing the world in a harmful way this is the moment that you have the chance to make a change. Keep looking towards the beauty, the helpers, the things that make you feel good; even in the most difficult moments we all have something to be grateful for and gratitude is a transformative emotion. Gratitude is a choice that changes you for the better.

Path Expanded

The path expands like practice. “Place hands on heart. BREATHE. Feel grounded and safe. This is how I quiet my body. This is how I steady my system.” Red, the root chakra, sends you back to the ground and to yourself. In the end, the practice is simple, and also life long. You are grounded when you are the master of your mind and yourself. Sit, breathe, repeat; forever. This space offers you the opportunity to see yourself more clearly, every time. To redirect and soothe yourself, cultivate contentment and understanding from the wealth of wisdom that you already possess. To access it you simply must quiet your mind and steer yourself towards wisdom and knowing rather than the constant chatter of the fear based ego. You are the ground and you are the path. This leads you to the understanding of this as a lifelong practice.

author bio shotElizabeth is a yoga teacher, mala maker, and ritual practitioner living in Bushwick, Brooklyn. Her art and practice are inspired by her grandmothers who taught her craft and divination respectively at a young age. She grew up in a matriarichal family, a descendent of two yoga teachers (her maternal grandmother and great grandmother)— this life has been in her blood. Elizabeth has studied with many brilliant teachers and she’s so grateful to Alan Finger, Elena Brower, Jillian Pransky and the Katonah Yoga lineage for their influence and wisdom. Elizabeth teaches public classes in Manhattan and Brooklyn and offers private yoga as well as Tarot readings in person and online. Find out more about her and her work at love-by-e.com

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Parivrtta Trikonasana: Revolve Your Triangle

Pronounced: pah-ree-VUR-tah    tree-koan-AH-suh-nuh

Revolved Triangle

From the Sanskrit roots “tri,” meaning “three,” and “kon,” meaning “angle,” Trikonasana is named for the shape it resembles. While Triangle is one of the more simple poses, Revolved Triangle, its evolution, is deceptively challenging. Rather than a slight variation on the same triangle, everything from the placement of the feet to the rotation of the hip evolves. From a distance, it may seem similar to regular Triangle Pose, but when you look closer, it’s infinitely more complex.

The symbolism of “the three” is vast, but one insight is that the three angles represent the energies of creator, sustainer, and dissolver. In life, something is always coming into being, having its moment to bloom, then fading away, but like the three points on a triangle, what comes first depends on your perspective. If Triangle Pose asks us to be present through all three stages, Revolved Triangle points us toward the next revolution and reminds us that for something new to evolve, something must shed.

To Practice Revolved Triangle:

  1. Stand in Tadasana at the top of your mat.
  2. Step your left foot back at least 3 feet and into a 45-degree angle.  
  3. Step the left foot off the midline to the left bringing your stance to a heel-to-heel alignment or beyond (6 inches or more.)
  4. Press down through the outer edge of the left foot and the base of the big toe of the right foot. Engage the leg muscles and firm the outer hips inward.
  5. With your hands on your hips, elongate your spine and fold forward until your torso is level to the floor.
  6. Place your left fingertips on the inside, or ultimately, on the outside of your right foot. Keeping your hips square or slightly rotated, twist your torso to the right as you reach your right fingertips to the ceiling. Turn your gaze upward to your top fingertips.

Modifications and Variations

Revolved Triangle is a very complex pose. Don’t let your desire for the “perfect pose” overcome your common sense. Some teachers insist on keeping the hips square, but others encourage you to let the hips shift slightly and allow your body to move in a more organic fashion. Additionally, most practitioners will need a block under the bottom hand and while the “final” pose is usually taught with the gaze turned upwards, looking down can help both the neck and the stability of the pose.

Benefits and Contraindications

Revolved Triangle strengthens the inner thighs, core, and shoulders while improving balance and providing mild detoxifying benefits due to the twist. The pose requires quite a bit of strength in the torso, so practice with caution if you have any back or shoulder issues.

Inspire Stability & Fluidity with This Short Tree Pose Flow

Cultivate balance in a way that allows for freedom and forward-movement.

Feel like the calm you cultivate in yoga class dissolves the minute you step off your mat? The answer isn’t necessarily adding more practice to your already-hectic schedule. If you want to learn how to thread the science of deep relaxation into your day, we invite you to join our online course, Restorative 201: Short, Simple Practices to Stay Calm on the Mat (and in the Moment). In this five-week course, taught by international yoga teacher, yoga therapist, and author Jillian Pransky, you will learn bite-sized slow flow and restorative practices, breathing and meditation techniques, and quick reset tools—all designed to integrate into your life easily and immediately. Learn more and sign up today!

Often when you think about balancing poses—or even juggling multiple responsibilities in life—the go-to strategy is holding things tight to prevent anything from unraveling. But  Here, Jillian Pransky, who leads our upcoming online course, Restorative 201, shares a new way to approach balance that allows for freedom, flow, and forward movement.

Feeling Scattered? Center Yourself ASAP with a 10-Breath Meditation

Count down to more calmness—anytime, anywhere—with this short breathing practice.

Feel like the calm you cultivate in yoga class dissolves the minute you step off your mat? The answer isn’t necessarily adding more practice to your already-hectic schedule. If you want to learn how to thread the science of deep relaxation into your day, we invite you to join our online course, Restorative 201: Short, Simple Practices to Stay Calm on the Mat (and in the Moment). In this five-week course, taught by international yoga teacher, yoga therapist, and author Jillian Pransky, you will learn bite-sized slow flow and restorative practices, breathing and meditation techniques, and quick reset tools—all designed to integrate into your life easily and immediately. Learn more and sign up today!

Feeling ungrounded or scattered? Not feeling open to connecting with others? Count down to more calmness—anytime, anywhere—with this short breathing practice from Jillian Pransky, who leads our upcoming course, Restorative 201. In just 10 breaths, you’ll feel ready to interact with the world from a centered place of equanimity.

How to Prep for a Silent Retreat

Follow these eight simple tips before taking off for your silent retreat.

Prepare for your silent yoga retreat with these eight tips. 

Silent retreats have been gaining in popularity over the past several years, especially because our world has become increasing hectic. Taking the time to chill out on technology, conversation, and daily activity is a great way to reboot and center.

However, jumping right into a silent practice can be daunting—and mindful preparation can help you take the silence plunge and get more out of the experience.

See also This Yoga Retreat Will Help You Find An Ideal Work-Life Balance

Here are eight simple ways to get the process going:

Tip No. 1: Really listen. 

When you’re going about your day—in your house, taking a walk, before going to sleep—tune in and listen. Start with listening to what is in your immediate surroundings. Then stretch your awareness to the entire room, then outside the room. Listen as far away as possible. Focus on many different sounds at once, then differentiate one by one.

Tip No. 2: Set intentions without attachment. 

It’s normal to have specific intentions in mind before you go on a silent retreat. Go with them—but also allow your intentions to be soft and flexible. Not being hung up on any one thing will open you into the expansiveness of possibility. One way of doing this is to write down what you want to get out of the experience, then burn it. This helps you to open the energy and set it ablaze. It is a release and an integration.

See also Planning a Yoga Event: 3 Yoga Retreat and Food Tips

Tip No. 3: Take a few silent car rides. 

When driving in your car, don’t put anything on—no music, podcast, or phone call. Try for just a few minutes at first, then go for longer stretches of time.

Tip No. 4: Speak only when necessary. 

This is the Gandhi approach: “Speak only if it improves upon the silence.” Nuff said.

Tip No. 5: Stretch. A lot. 

During silent retreats, there is often a lot of seated meditation. Make sure your body is open so you can sit for long periods of time. And, try stretching in silence; it’s a great way to tune in.

See also 6 Yoga Retreats to Help You Recover from a Bad Breakup

Tip No. 6: Clean up your diet. 

Most often the food during a silent retreat is plant based. To prep for all that sitting—and the tough stuff that is likely to surface in the silence—consider knocking something unhealthy out of your diet, like soda or dessert, for a few days.

Tip No. 7: Start a journal. 

While some retreats allow journals and others don’t, it is a worthy practice to help dive into the inquiry.

See also 6 Things You’ll Want to Know Before Planning an International Yoga Retreat

Tip No. 8: Try telepathic communication.

 Gaze into the eyes of others and communicate from your heart. This works for plants and animals, too.

About our author

Julian DeVoe is a founding member of the Yoga Collective Nosara, a wellness educator, and author of Robust Vitality and Insights Out. Learn more at juliandevoe.com.

This Yoga-Pilates Hybrid Sequence Will Give You the Glutes of Your Dreams

A 7-pose home practice that will give you the glutes of your dreams.

Amy Dalton introduces a yoga-Pilates hybrid sequence that will help you strengthen your glutes.

You’ve probably heard it a hundred times: “Strong and healthy glutes make for a strong and healthy body.”

And it’s true. Yet in our modern society, we spend much of our time sitting or doing repetitive forward movements: at our desks, on the sofa, in our cars, and eating our meals. Even our regular yoga or fitness routines tend to focus on strengthening our front-sides, which can then result in overstretched and underused backsides. These habits greatly impact our overall health and balance—not to mention keep us from having tight, toned tushes.

See also Poses for Your Glutes

Think of the glutes as the core of the back body. When firing properly, these large, meaty muscles support our every movement and help our bodies stay in balance. They are essential for good posture and stability. Having these muscles alert and awake will distribute the load out of our joints and low back and into our active musculature. “Waking up” or “firing” the glutes will greatly improve your body’s ability to work properly in every other movement throughout the day.

My favorite sequence for the glutes combines elements of both yoga and Pilates. This sequence gradually awakens these important muscles and even better, can be done at home in just a few minutes.

See also Anatomy 101: Get to Know Your Glute Muscles

Yoga for Glutes: A 7-Pose Home Practice