Motivator & Yoga Mentor For Men

Alignment of the Hands In Downdog

Alignment of the hands & wrists in downdog:
1. Place your hands such that the center of your wrists are even with your outer shoulders & your wrists make a straight line across.
2. Nail down the entire perimeter of your hands evenly.
3. Claw your finger tips slightly – as if you were palming a ‪#‎basketball‬.
4. Create a little lift underneath the very base of your palm by your wrists. You’re forearms should be smoking! *Not your wrists*

Downdog For Dudes.

Yoga For Dudes, Downdog Tutorial:

1. Bend your knees 1/2 way towards the floor.

2. Widen your knees as wide as your heels. About hips distance apart.

3. Tilt your pelvis up, until it’s neutral. I.e. Until you have a natural curve in your low-back.

4. Only as much as you can keep that extension in your low-back, work your legs as straight as they’ll go!

7 Ways Yoga Can Help You Age With Grace


There is no avoiding the aging process. It’s the one thing that is certain. Yet, out of fear of the inevitable, we often neglect to take logical steps and prepare for the future. Yoga is a safe and fun way to stay physically healthy, and keep our minds sharp and positive. Prescribing to a yoga practice helps us accept the life cycle and prevents us from becoming a burden to our loved ones as we age. Yoga is a practice we can grow old with, and allows us to flourish and receive ourselves and our lives as a gift.


Physical Vigor

As you grow older, the yoga practice gets sweeter in so many ways. Throughout the evolution of your yoga practice, you willfully open your body and become strong and flexible in ways you didn’t know were possible.  You can avoid the aches and pains that you think are  a part of life with a regular practice. Beyond the physical practice, yoga creates a sense of radical  self-care. Your overall physical appearance looks more vibrant – from the health of your skin and hair to the mobility in your body.


Mentally Sharp

Yoga opens your mind and helps you listen and think for yourself. Following the teacher’s verbal instructions and moving your body accordingly keeps you alert. Yoga is beautifully simple yet infinitely deep. There are numerous varieties that are accessible but unique. This demands your complete focus and critical thinking because every word and nuance matters. Once a trust is built with a teacher, students communicate how a certain pose feels for them, if the alignment is working or not, or whether the instructor’s adjustments are helpful. This allows (vary word choice here…allows?) students of all ages to express themselves clearly, which is crucial as they begin to age.



Over time it’s easy to get stuck in our patterns and tendencies. In yoga, you are continuously trying new things. In one class you might do a lunge with your back leg straight, and in the next you might do the same lunge with the back knee on the floor and focus on a completely different alignment principle. Yoga encourages exploration and the most creative expression of yourself. When you are playful and jovial while trying new things, it keeps life fresh and new.



In yoga you learn to take care of yourself first. Before you can help others, you have to be grounded and self-sufficient. When you feel good and stress-free, it shows in your mannerisms and how you recieve the world around you.  With a positive perspective you can change your outlook from stuck in the pattern of judgment to understanding and empathy.


Connectivity & Community

Yoga communities consist of the young and old alike. All age groups benefit from each other’s company. When you’re in the company of like-minded people, you feel elevated by their positivity. It’s one of the few places where you can have a conversation and enjoy the company of a wide range of supportive people.



Yoga helps you accept who you are and where you stand in the life cycle, wherever you are in the aging process. When you’re practicing yoga, you are challenged physically and mentally to the point that you experience all the different feelings that come up in life. You become comfortable knowing your edge and limitations. When you fall out of a balancing pose in class, you learn to laugh it off and to not take yourself too seriously. Yoga helps you see the good first. You don’t have to focus on the negative in life. That would make life painstaking and difficult. Instead, yoga teaches you to savor your livelihood. So when the stakes are high, and life throws you a curve-ball, you can accept it with an open mind. Yoga helps you  gracefully receive yourself. for who you are.


Overall Health

WIth a regular yoga practice, you reap the benefits that help keep you thriving and energized. It helps give you longevity. The physical practice clears back and joint pain. Through practice, you become more peaceful and enjoy better sleep. Eventually you make health-conscious decisions about your diet. Moving and exercising your body and mind maintains your overall health and wellness.


How The NFL Could Shift Its Criminal Culture With Yoga

After the horrific video of Ray Rice punching his fiance and dragging her limp body out of an elevator was released, domestic violence is back in the spotlight for the NFL. As of 2012, 21 teams had a player on its roster who had faced domestic violence or assault charges. In the past month, the NFL has been a hot-bed of criminal behavior.

The only way to eliminate the barbaric off-field behavior in the NFL is to shift the culture. You become what you practice. If players are treated like animals or objects, that’s what they become. Yoga is the most efficient method to change the values in a league that desperately needs transformation.

From Sadistic to Supportive

In June 2013, Chris Ballard, the director of player personnel for the Kansas City Chiefs, delivered a harsh message to recent draft picks. “Most of you will not be in this league three years from now,” he said,according to ESPN. ”Nobody cares about your problems. The fans don’t care. The media doesn’t care. And ownership doesn’t care. They care about results.”

He said this just seven months after a Kansas City player, Jovan Belcher, shot his girlfriend nine times, then killed himself in the team’s parking lot.

It’s this brutal treatment that produces players who act violently. Sports are meant to be competitive. However, players who have off-the-field problems could learn to be peaceful without diminishing their athletic performance. With the support of yoga, teams could change their tone to be more positive. Yoga students practice seeing the good first. Imagine coaches who actually care about their players and build up their confidence rather than tear them down.

The Seattle Seahawks are doing just that. Pete Carroll, head coach for the Seattle Seahawks, has his team practice meditation and holds mandatory yoga sessions. As he’s said in previous interviews: “I wanted to find out if we went to the NFL and really took care of guys, really cared about each and every individual, what would happen?”

Last year, Carroll’s Seahawks didn’t just win the Super Bowl. They destroyed the Denver Broncos 43 to 8.

[Read: Men: How to Crush Any Workout and Win More With Yoga.]

Vulnerability and Self-Worth

Right now, football players are not willing to reach out for help when they’re suffering. The NFL is not conducive to a healthy self-esteem. Many feel alone, and much has been said about the large number of suicides.

“The four years I played pro football were some of the most horrendous of my life,” Jimmy Stewart, a licensed family therapist and former defensive back with the Saints and Lions, told ESPN. “I cried alone. I was frightened. I badly needed somebody to talk to, and I know so many guys today who feel the same way.”

Yoga is the practice of becoming honest with yourself and others – from being fierce without being abusive, to the awareness of your breath and how you feel. When a team buys into these ideals, lines of communication will open. Over time, players who struggle to have a  difficult conversation about their problems will open up.

Proactive coaches who talk with players promote results both on and off the field. “If I go ballistic on a guy because he dropped his outside hand or missed an underneath stunt, who is wrong? I am,” Tom Cable, the Seahawks’ assistant coach, has said. “I’m attacking his self-confidence and he’s learning that if he screws up, he’s going to get yelled at. If you make a mistake here, it’s going to get fixed.”

[Read: 9 Qualities of Great Yoga Teachers.]

Reactive to Responsive

Athletes are trained to react. In the heat of the moment, they don’t have time to over-think their next move. If you just default to your knee-jerk reaction in real-life situations, you’ll likely do something you regret. Yoga trains your mind to pause, so you can learn to force yourself to stop and breathe. In yoga, there are crucial moments where the class becomes so challenging that students want to run for the door and quit. It’s right at that mental edge where a yoga practice is most beneficial. You want to always practice at that precipice, and pause and navigate your emotions skillfully rather than impulsively. With that clarity, players could respond to stressful situations in a more thoughtful way.

Positive Thinking

Happy players are more effective players. In a league that is hypercritical and always demanding players perform, a yoga practice can help athletes think positively. I have students in yoga class achieve a level of health they never imagined possible just thanks to encouragement. If players had that kind of support, they would be well-equipped with the courage to make decisions from a positive mindset.

[Read: 10 Tips for Practicing Yoga at Home.]


Yoga is a practice of visualizing greatness – to see yourself as the positive change you want to facilitate. Students visualize themselves in a pose and take logical steps toward achieving that shape. This empowers them to control their mind and change their behavior appropriately. They learn they have a choice, and this realization leads to better behavior off the mat.

“We do imagery work and talk about having that innovative mindset of being special,” quarterback Russell Wilson has said. “We talk about being in the moment and increasing chaos throughout practice, so when I go into the game, everything is relaxed.”


Intentions and constructive thinking matter. However, they’re only part of the equation for positive change. Unless you put your intentions into action, nothing gets accomplished. What you do matters. What you don’t do matters. In yoga, you learn to be completely honest with yourself and responsible for your choices. You make decisions to take a step back or advance in a pose based on clear mental and physical landmarks. Through this process of self-assessment, you learn about yourself and your tenacious tendencies – whether it’s how you handle yourself in a relationship or the inclination to misalign in a yoga pose. With practice, you learn to manage your habits accordingly. In this way, misalignments can be viewed more positively, as a gift, as what helps keeps you honest.

Men: How To Crush Any Workout & Win More With Yoga


If you’re a guy who grew up in America, you most likely competed in sports. It’s part of our upbringing and it is a large part of who we are as a culture.


Sports prepare you for life. They teach work ethic, how to win respectfully and how to lose with dignity and seek redemption. We like to work hard, physically compete and earn our victories.

Where I live, in Philadelphia, this is built into the fabric of the city. There is nothing Philly fans want more than to win. The professional athletes here thrive by practicing yoga regularly. As the yoga trainer for Major League Soccer’s Philadelphia Union and other athletes like David Buchanan, pitcher for the Philadelphia Phillies, I’m inspired to hear them rave about the benefits of yoga on their athletic performance.

The pros get it – yoga gives them an edge to succeed. If athletes at the highest level of competition are killing it with yoga, so could athletes of every level. Whether you’re competing in sports, or if you’re a recreational runner, rock-climber, cyclist, weight-lifter or cross-fitter, perform at your best with yoga.

[Read: 9 Qualities of Great Yoga Teachers]

Injury Prevention Through Yoga
I will never forget the moments in my wrestling career that I was unable to compete because I was injured. There’s nothing more frustrating than having to sit out because you’re hurt. Even if you decide to compete in pain, it could be downright dangerous and frustrating to step into the ring with a debilitating injury.

Athletes are especially prone to injury because they tend to be more strong than flexible and create more torque and strain on their joints. I often look at the injury-list before watching a professional game and shake my head because a lot of injuries are a result of immobility or lack of muscle-specific strength. Some injuries are unavoidable. However, many can be prevented with a steady yoga routine.

Yoga students develop flexibility and an acute attention to alignment, breath and pain-sensation. The basic poses are very powerful and therapeutic. If done intelligently, they strengthen and stretch the body in a way that promotes a keen awareness of pain and dangerous misalignment.


[Read: 10 Tips for Practicing Yoga at Home]

Be Fierce Without Losing Your Composure
A strong yoga practice demands that you challenge yourself and work harder than you ever thought you possibly could without running for the door screaming. Even after years of practice, there are still times at yoga where I’m sure I’m going to break down and throw in the towel. There’s a pivotal moment where I’m nearly certain I will never be able to make it through a class.

Much like working out or athletics, you have to contain that raw emotion and ferocity and use it as a tool to up your game. It is a powerful technique of bumping against your physical and mental edges repeatedly and in that moment, be at your best. Zac MacMath, the goalkeeper for the Philadelphia Union explained to me that yoga helps him when the game is on the line and it matters most. Through his yoga practice, he’s more relaxed and centered to make crucial saves and keep his team in the game!

Yoga Complements Cardio
Yoga is great for cardiovascular workouts and sports. It trains you to breathe more efficiently, and you’re asked to be aware of your breath at all times. This breathing technique demands that you consciously deepen your breath especially when you are struggling. So when you feel like you are winded and ready to break down, you’re able to finish your run or bike race strongly. Most cardio is running intensive. For sports like soccer, where players are running for 90 minutes straight with bursts of explosive sprints, a yoga routine that stretches the hamstrings, quads, IT bands and hips is a great way to facilitate mobility in the lower body.

A yoga regimen that includes down-dog, side-angle, triangle, pigeon, thigh-stretches, half-split, pyramid and twisted triangle would hit these key muscle groups – alleviate joint pain, and ease ware and tare on the knees, ankles and hips.

[Read: 9 Qualities of Great Yoga Teachers]

Yoga for Anaerobic, Technical Sports
For the technicians like weightlifters, baseball players and golfers, alignment and bio-mechanics are crucial. The day Phillies pitcher, David Buchanan came to my class, we talked for two hours about the mechanical skills he needs to deliver a killer fastball pitch. In his routine, we worked the hamstrings and hips in a way that helped him get more leverage in his delivery and explode off his planted foot.

For pitchers like David, working poses that stretch the hamstrings and hips without misaligning the knees are key to opening his body and improve his pitching technique. The poses are engineered to promote healthy alignment and target the areas that need to be opened and strengthened to perform optimally. In golf, it’s finding a deeper rotation in the torso without swaying the hips. Twists and lateral stretching in yoga are extremely helpful for this key action. Form in weight-training is paramount.

No matter which muscle groups you’re targeting, yoga can help with your precision and breathing technique. Yoga uses clear physical landmarks and safety cues while moving mindfully with your breath.


Yoga for Combative Competitions
Yes, yoga even helps those whose sports who are meant to inflict pain on their opponents. Mental toughness, physical leverage and balance are key in hand-to-hand combat sports, such as wrestling, football, mixed martial arts and boxing. Yoga technique allows you to move your body fluidly and to powerfully position yourself and strike an opponent with deadly force. There’s many balancing poses like tree, warrior-three and dancer’s pose, where you’re asked to balance on one foot while stretching. This awareness helps you stay on your feet, defend and recover from offensive attacks more skillfully. These sports can be brutal on your body. The yoga poses stretch your body therapeutically and help to recover from grueling bouts.


Mobility/Range of Motion
With any workout, the more seamlessly you are able to move in your body, the more you will get out of your session. Workouts like rock-climbing and cross-fit demand good alignment and mobility. Rock climbers can strengthen their lower body to help hoist and hold themselves up, while opening and stretching the legs, hips and shoulders with yoga.

In crossfit, to advance you need to learn alignment to get into handstand pushups and other technical positions. Both require a strong core. Yoga helps develop strength by engaging your muscles in every pose, and flexibility where you need it most, so your body works like a fine-tuned machine.

Explosive Core Strength
In almost all athletics, there is a crucial moment where you’re invoking a fiery burst of movement. Whether you’re throwing shot-put, sprinting or tackling another player, this split-second movement is often the difference between winning or losing the battle. In all the yoga poses, you are engaging your core. Not only does yoga strengthen your 6-pack abs, but it also reaches those more subtle core muscles that get neglected like your obliques and transverse abdominis. Most yoga classes involve core-work, which  teaches you how to fire and build your core without hurting your back or hip-flexors.

Balance and Symmetry
Workouts often require a repetitive motion, whether you’re throwing a ball with one hand or planting with the same foot numerous times to jump or sprint. This makes your muscles develop asymmetrically. You can shift this imbalance with yoga. Yoga stretches the body evenly on either side. If you become so lopsided that it is problematic, you can structure your yoga routine to counter that asymmetry. When I teach Union soccer players, I take into account their specific position and have them hold some poses longer to balance their bodies. That way, both the right-side defender who is mostly healthy and the left-footed forward with the bad back each get exactly what they need from their practice.

[Read: 5 Yoga Poses You Can Do on an Airplane]

Breath Control
Intense workouts will leave you short of breath. Yoga teaches you to control your breath especially when you’re about to lose control. Over time, you can skillfully deepen and control your breath while you’re working out. It demands an awareness in your body and through breath control, you develop an intelligence that distinguishes the difference between muscle pain and injury.

Recovery Time
Performance improves dramatically when you’re pain-free. Yoga poses stretch your body, ease muscle soreness, and clear pain and tension. The less sore you are, the faster you get back into the game and into your workout routine. If you’re in pain before you start your workout, you won’t fully go for it and get as much out of it. During the Union yoga sessions, the players are usually between games or fresh off of a workout. We normally focus on restoring their bodies and practice in a way that resolves their injuries, pain and soreness.

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