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A yoga podcast filled with truly engaging interviews from the most inspiring and accomplished spiritual teachers in the world. Get inspired by their story, learn their best-kept secrets, and how to apply everything they know to your practice and your life off the mat. Join me in my curious, passionate, open minded attitude towards growth and transformation as I meet all the teachers who inspire me and as we share with you the gifts of yoga.
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On and Off Your Mat Yoga Podcast Erika Belanger Yoga

    • Självhjälp

A yoga podcast filled with truly engaging interviews from the most inspiring and accomplished spiritual teachers in the world. Get inspired by their story, learn their best-kept secrets, and how to apply everything they know to your practice and your life off the mat. Join me in my curious, passionate, open minded attitude towards growth and transformation as I meet all the teachers who inspire me and as we share with you the gifts of yoga.
Support this show http://supporter.acast.com/5a5fdec3a4d96aa520f89227.

See acast.com/privacy for privacy and opt-out information.

    Setting Goals and Moving Forward with Erika Belanger

    Setting Goals and Moving Forward with Erika Belanger

    Happy New Year guys! This time a year is perfect to reflect on the past year and project ourselves into the future to envision and create what you want to experience. Did you feel like 2020 was a year of ruined plans? If so now’s the time to take control back, dream again, and start to rebuild.
    Are you the type not to follow through on resolutions? Or maybe not even set them? This episode is for you. Instead of setting vague and empty resolutions, learn how to set the right goals for yourself, and how to accomplish them easily.
    Once more, for today’s episode, I do not have a guest, I’m taking the spotlight. I got so much good feedback from my episode #73 Yoga, chronic pain and mental health, that I decided to do some more solo episodes once in a while. 
    Today’s episode is a skeleton or a teaser for the work we’ll do for my 5-day New Year Group-Challenge starting on January 8. I took this huge thing I teach over 5 days and boiled it down to some of the most important concepts and tools I wanted to share.
    So after listening to this episode, if you really want to dive into this work, but you feel overwhelmed or you don’t want to do this alone but you can’t afford one-on-one coaching, join us in my New Year Group Coaching Challenge and you'll do all this with my support and in the community at a fraction of the price. Together, we’ll get clear on your intention and your priorities. We’ll look at the area of your life that need the most attention, and set goals to move the needle forward towards what you’ve been longing to experience. We’ll plan step by step how to get there and give you the support you need to stay on track and make it happen… If you want to know more visit my website @erikabelanger.com or send me an email erika.belanger@gmail.com

    MY 5 BIGGEST TAKEAWAY FROM THIS EPISODE
    1- I work in 3 steps when setting goals: First, consider the context (past and now and lessons learned), second, create a ritual of letting go of what doesn't serve you or stands in your way, and third start the process of moving forward by cultivating confidence, opening myself, setting a goal and creating momentum.
    2- Get clear on your values, passions, and purpose. They are really the keys to knowing what you want. Use intuition as a way to get clear information that is not influenced by your conditioning.
    3- The right goal is fulfilling and in alignment with who you are and what you want. It's big enough to create change but realistic enough to be doable. It's breakable into smaller pieces that are tangible and measurable.
    4- One way to stay on track is to attach meaning to your goals. Knowing why do you want to accomplish something is one of the keys to staying motivated when you are faced with challenges. The other one is to give yourself internal rewards for every milestone accomplished.
    5- Take care of your nervous system. It is at the origin of your thoughts and actions. Regulating the nervous system is important for long term change and repetition of positive thoughts and behaviors.

    TOPICS I COVERED DURING THIS EPISODE
    Steps to set goalsHow to identify our current context?The role of appreciation and celebrationIdentifying what has helped you in the pastIdentifying what has stopped you in the pastExample of practices of letting go/forgivenessThe importance of releasing before moving forwardHow to cultivate courage and confidenceThe importance of opening yourself to new possibilitiesBeing honest with what you valueConnecting to your intuitionidentifying your passion and purposeWhat kind of goals we should set?How to create momentumHow to stop self-sabotage
    SUBSCRIBE, RATE & REVIEW! DONATE OR BECOME A PREMIUM MEMBER TODAY
    If you like this podcast, you can continue to get inspired and learn even more with a Premium Subscription. As a member, get early access to regular episodes, a tone of exclusive audio and vid

    • 41 min
    Envisioning Your New Year with Elena Brower

    Envisioning Your New Year with Elena Brower

    I hope you’re having a happy holiday season! This time a year is perfect to reflect on the past year and project ourselves into the future to envision and create what you want to experience. Did you feel like 2020 was a year of ruined plans, a strange waiting game where everything felt out of your control? I know I did…
    So we can start to move forward, I sat down for this episode with Elena Brower. Elena is a Mama, teacher, artist, poet, bestselling author, and Podcast Host of Practice You, Elena has taught yoga and meditation since 1999. Her first book, Art of Attention, has been translated into seven languages, her Essential Mentorship is beloved for bringing analog creativity to online coursework, and her third book, Being You, will be released in early 2021. With all the work focusing on reflection and contemplation, I thought she would be a great guest to talk about envisioning our new year.
    If you want to go further in this or you’re wondering how to envision your new year and move forward when all you feel is held back, I’ve planned a 5-day New Year group-challenge. Together we’ll get clear on your intention and your priorities. We’ll look at the area of your life that need the most attention, and set goals to move the needle forward towards what you’ve been longing to experience. We’ll plan step by step how to get there and give you the support you need to stay on track and make it happen. If you want to know more, go to www.erikalanger.com or send me an email at erika.belanger@gmail.com.

    MY 5 BIGGEST TAKEAWAY FROM THIS EPISODE
    Personal integrity and making promises to ourselves is at the base of our transformation. Everything you are enjoying right now is the result of previous thoughts or actions. That’s very good news because those all things that are changeable.How you handle your circumstances, no matter how horrific they are, how you choose to show up, determines the rest of your day, week, month, year and life. Make one vision for each area of your life. Rate it on a scale of 1-10. Ask yourself how close are you to your ideal? For anything below and 8, look into your life and see what is perpetuating this distance, what is stopping you? what structure is not in place to help you get there? Then, you have to put into place the structures you need to create that vision and dismantle the structures that are keeping you from it.Right your vision in the present tense. Do not mention anything you do not want. Give yourself permission to dream big enough to actually create tangible change in your life.To keep the promises you make to yourself, give yourself a consequence that is cross-purposes, so as it keeps you from doing the behavior you want to stop, and also affects positively another area of your life. It’s a positive way to keep you on track where to need accountability.Reflection and contemplation are ways to learn to trust your intuition and know you have the answers you are seeking.QUESTIONS SHE ANSWERED DURING THIS EPISODE
    Can you tell us a little bit about yourself and your yoga journey?What n your life made you want to become a teacher?Why did you decide to close your yoga studio?Where does the love of art have to start?You have your own story of recovery and I wanted to ask you about your path towards recovery and what helped you in the process?How has yoga supported you in your recovery?How has the Handel method helped you?How do we show up in a state of empowerment to have an agency in our life?How do we envision?How do we act in alignment with what we want and keep the promises we make to ourselves?What’s the place of our past experience?What is the importance of reflection and contemplation? How does it serve us?What’s one thing you have learned this year? What can we take away from this year?What do you want to see more of in the world?SUBSCRIBE, RATE & REVIEW! DONAT

    • 36 min
    The Art of Sequencing, with Jason Crandell

    The Art of Sequencing, with Jason Crandell

    If you are a newer teacher sequencing might feel overwhelming at times and having some structure can be very grounding and helpful. If you are not a teacher, this episode is still for you, don’t go anywhere. Having some knowledge, some behind the curtain information about sequencing might help you identify or choose the right teacher for you and it might help you create a container for your own self-practice, give you direction and encourage you to step on the mat more regularly.

    For this episode, I sat down with Jason Crandell. Jason is a natural teacher and author with more than 20 years of experience. Named “one of the teachers shaping the future of yoga,” by Yoga Journal, Jason has been an in-demand teacher at conferences around the world for more than a decade. Considered a teacher’s teacher, Jason has taught on countless teacher-training faculties, leads trainings globally, and regularly presents teacher-training content at esteemed conferences, so he’s the perfect guest to talk about sequencing.

    MY 5 BIGGEST TAKEAWAYS FROM THIS EPISODE:
    1- Teachers should not focus on creativity first in their sequencing. Creativity is important but there are skills to be learned first. A sequence should be an expression of what you want to teach on that day. Once you have identified what you are trying to teach and how you will get there, then you can sprinkle creativity in.
    2- All details matter but not all details matter equally. If you want to offer a whole-body movement and feel-good practice, you can't teach too many techniques at the same time. You can be detailed as much as you want but not about everything you are teaching. Be specific with your details, but create repetition in the details you choose, so students can learn.
    3- Sequencing is not about rules. It's about creating a container, a structure you can color in.
    4- Here's his architectural sequencing method:
    - Choose a few (3) focal points (region of the body, postural techniques, theme, peak pose...)
    - Preparation (teach your detail, specific things in link with your focal point)
    - Sun Salutations and variation (establish timing, rhythm, cadence, pacing)
    - Sun Salutation and Standing Posture (rhythm and focal points, options for different bodies, ability, and intensity desire)
    - Sun Salutation and Arm Balance/Inversion
    - Backbends
    - Forebends, Twists
    - Closing (Savasana)
    5- The psychological and psycho-emotional aspects of yoga are implicits to the process. They come from the embodied experience of the practice, not the intellectual or rational explanation of the concepts. The essence of yoga is a sensory experience of the asana. If you believe in the teaching of the yoga tradition, there's no difference between what is physical or philosophical. A class is not more spiritual or less spiritual, the spirituality is just more or less spelled out for you.

    QUESTION HE ANSWERED:
    Your main teachers are Rodney Yee, Richard Rosen, and Ramanan Patel, what’s one thing you’ve learned from each that is now part of your teachings today?Your style of vinyasa is slightly different from other vinyasa teachers, why do you emphasize alignment and technique in your vinyasa? Why is it important for you?Why do you think teachers should follow a sequencing method and commit to it?Do you think sequencing can help personal practice?Can we go over the steps of your sequencing method? Why do you choose the physical as a focal point and less the philosophy?

    SUBSCRIBE, RATE & REVIEW!DONATE OR BECOME A PREMIUM MEMBER TODAY.
    If you enjoy this podcast, please subscribe, rate, and review anywhere you listen. Come connect with us on IG @onandoffyourmatpodcast as we revisit every single episode since the beginning. Continue to get inspired and learn even more with a Premium Subscription. As a member, get early access to regular episodes, a tone of exclusive audio and video content

    • 53 min
    PREMIUM | Yoga for Your Core

    PREMIUM | Yoga for Your Core

    A strong core is not about bikini season, and a core workout is not a post-Thanksgiving punishment.
    A strong core stabilizes the body and allows you to move in all directions with more control and less injury risk. Whether you're flowing through a vinyasa or mopping the floor, all necessary movements either originate in your core, or move through it. So, in turn, weak or inflexible core muscles can impair how well your arms and legs function in mobility and strength. This sturdy central line of the body connects your lower and upper body allowing you to balance as well. In short, your core affects everything you do.
    For episode 74 of On and Off Your Mat Podcast, premium members requested a yoga sequence focused on core strength, so this episode is part of our premium subscription. Visit patreon.com/onandoffyourmat to have access to the full video sequence.

    You can become a premium member for as low as 5$/month. As a member, you'll have access to exclusive content like this 30 minutes video yoga sequence focusing on your core to follow along. You'll be able to request what kind of content you want, to get precisely what you are looking for, and improve your practice without having to pay for a one-on-one session with me. You can also have access to some or all the classes I've been recording on Zoom and continue to record during this shelter in place. I'm talking over a hundred yoga classes.
    A premium membership will propel your practice and is a way to give back to the community. Know that as you become a member, your contribution ripples to tens of thousands of people every month, allowing me to offer accessible quality free content to a diverse community of yogis, helping cover production costs and simply helping me continue to provide this podcast, which I love to do, so I truly appreciate you.
    Support this show http://supporter.acast.com/5a5fdec3a4d96aa520f89227.

    See acast.com/privacy for privacy and opt-out information.

    • 5 min
    Yoga, Chronic Pain and Mental Health, with Erika Belanger

    Yoga, Chronic Pain and Mental Health, with Erika Belanger

    We are finishing our mental health series today. If you missed our 3 other episodes, check out #70: Yoga for Stress and Anxiety, and #72 Yoga for Mental Health. You also got a deep dive and practice of alternate nostril breathing on our Premium Membership on Patreon for #71, as a tool to deal with stressful times.
    Today is a special episode. I do not have a guest. I wanted to do this episode and talk about my journey with chronic pain and mental health and how yoga has been part of my healing.

    MY 5 BIGGEST TAKEAWAYS FROM THIS EPISODE:
    1- Stress affects directly your pain, and your pain affects every aspect of your life. Addressing stress will help manage the physical, mental and emotional consequence of being in constant pain and will reduce the pain at the source.
    2- No matter the type of pain you have, there are things you can do to support your body: food & supplement, gentle exercise, acupuncture, massage, chiropractic, talk therapy, meditation, visualization, sleep/rest and breath are all great tools to experiment with.
    3- You can live joyfully despite the pain. As you acknowledge your pain, learn to listen to what it's trying to tell you, and stay curious and kind, you will start to understand the pain, how it affects you and which strategies help you the most. That creates agency and empowerment and helps you move out of hopelessness.
    4- There's hope. Nobody knows your body better than you. No matter what your situation is, there's a way. Doctors are human like you and me and might not have all the answers. Seek help but don't abandon your power in the process.
    5- There's a clear link between mental health and chronic pain. It's important to acknowledge your emotions, experience them & process them. On the other hand, you also need to see the big picture and focus on the good. Practice acceptance, gratitude and loving kindness.

    THINGS I TOUCHED ON DURING THIS EPISODE:
    My storyWhat is endometriosisWhat is chronic painWhat happens when we ignore painThe effects of stress on painMy top ways to manage chronic painLessons / Things I wished I learned earlierHow to enjoy life despite the painThe link between chronic pain and mental healthHow to cope with the emotional impact of chronic painHow did yoga helped me solidify my recovery
    SUBSCRIBE, RATE & REVIEW!DONATE OR BECOME AN EXCLUSIVE MEMBER TODAY.
    As always, I really appreciate your support with this podcast. Have you checked out our new Instagram page @onandoffyourmatpodcast already? We are starting all the way back from the beginning, revising every single episode! So come by and follow us so you can catch up on all the episodes you missed and their content or get reminders from your favorite episodes! You can also continue to support this show through Patreon as i mentioned before. For as low as 5$ a month you get access to more content, exclusive episodes, tutorials, guided meditations and more, and in the 2nd and 3rd tiers, you get access to some or all the classes we’ve recorded on zoom and continue to record during the shelter in place. So, if you’d like to have access to all this including the episode on alternate nostril breathing to help you detress, please visit www.patreon.com/onandoffyourmat and become a PREMIUM member on the tier of your choice.


    ABOUT ME
    Erika is a yoga teacher, the host and producer of On & Off Your Mat Podcast and a transformational life coach. Being a teacher is part of who she is, and she uses yoga, podcasting and life coaching as different entry points all aiming to help her students and clients build a happier, healthier and more peaceful life. Her radiant spirit and engaging sense of humour creates light-hearted practices focused on awareness, intentional movement and self-care. She empowers her students and clients awaken to themselves, become embodied and build the life of their dreams.
    Website : www.erikabelanger.com

    • 55 min
    Yoga for Mental Health, with Dr. Lauren Tober

    Yoga for Mental Health, with Dr. Lauren Tober

    We are continuing with our mental health theme in hopes of supporting you through these challenging times. If you missed our Episode #70: Yoga for Anxiety, find it here, and our articles and premiums episode on Alternate Nostrils Breathing, you can find the deep dive article here and the practice of alternate nostril breathing or a follow along on our Premium membership on Patreon. Some of you have reached out to say how much it helped them, thank you if you did!
    For today's episode, I sat down with Dr Lauren Tober. Lauren is a Clinical Psychologist and Yoga Teacher with a passion for health, healing, happiness and awakening. She is the founder of Awake Psychology, an online Australia-wide psychology practice, the Centre for Mind Body Wellness in Mullumbimby (Australia), teaches Mental Health Aware Yoga trainings world-wide and runs several highly acclaimed online courses. Lauren believes that happiness is our true nature, and that yoga, gratitude, authenticity, compassion, creativity and community help us to cultivate happiness in our lives on an everyday basis.


    MY 5 BIGGEST TAKEAWAYS FROM THIS EPISODE:
    1- Stress is a precursor to mental illness. It underlines a lot of physical and psychological illnesses.
    Mental illness and mental health challenges are extremely common. In many western countries, 1 in 5 report a diagnosable mental illness in the last 12 months period. Another 1 in 5 people struggle without meeting the diagnosable caracterias.
    2- Over half of yoga student report starting yoga for mental health reasons and more than 3/4 report continuing practicing for mental health reasons.
    3- Creating a safe container in our classes is the first and most important thing we can do as a teacher to support our students, particularly those struggling with mental illness challenges. Be consistent and predictable, give permission to leave and leave the door unlock, use non-judgmental and inclusive language. Invite instead of insist, ask to notice instead of telling what their experience should be. Reduce likelihood of comparison and competition. Look at your own biases and beliefs. Be mindful of touch. Be fully present.
    4- You don't need to fix people that are having an emotional response during class. You can be there for them, notice what's happening, but oftentimes, there's nothing you actually need to do. We don't need to rescue them.
    5- Yoga isn't therapy but is therapeutic. Coming together in community, moving the body, mindfulness, practice to regulate our emotions, mood and the nervous system, exercice, are all things that are therapeutic.

    QUESTIONS SHE ANSWERED DURING THIS EPISODE:
    What in your life particularly brought you to want to focus your work on mental health and mental illness?Can you define mental illness?As yoga teachers, what should we know about mental illness?How can yoga teacher support students that come to yoga for mental health reasons? And how do we stay within our scope of practice while doing so?What creates a safe container in class?How can we ask permission to touch in a way that makes it easy and comfortable for people to say no.How can we be more present for our students?What should teachers watch out for to not be triggering, to not add on to trauma, or simply not to be counterproductive to their students needs?What are some therapeutic skills yoga teachers need to learn?Any tips for teachers that might have to deal with a moment of crisis in their class?

    SUBSCRIBE, RATE & REVIEW!DONATE OR BECOME AN EXCLUSIVE MEMBER TODAY.As always, I really appreciate your support with this podcast. Have you checked out our new Instagram page @onandoffyourmatpodcast already? We are starting all the way back from the beginning, revising every single episode! So come by and follow us so you can catch up on all the episodes you missed and their content or get reminders from your favorite episodes! You can

    • 52 min

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