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Qu’est-ce qui est si génial à propos d’une pratique régulière ?

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Parfois, la vie semble être une course sans ligne d’arrivée. Dans ce cas, développer une pratique régulière peut être un baume pour ton corps, ton esprit et ton âme.

J’ai toujours été de type A. Une pratique régulière de yoga m’a soulagé de douleurs chroniques, mais elle m’a également procuré un profond répit par rapport à la pression que je me mettais moi-même pour performer, atteindre, et toujours avancer. Je n’ai pas sacrifié la performance dans la vie en allégeant cette pression – la pratique m’a simplement conduit à une nouvelle façon de vivre (du moins les bons jours 🙂

Qu’est-ce qu’une pratique régulière ou consistante signifie et comment Modo peut-il aider?

La séquence fondamentale de Modo est conçue pour être pratiquée en toute sécurité chaque jour (pas de pression !). Comment ? Pour expliquer brièvement… il n’y a pas beaucoup de poids porté sur les petites articulations, et chaque articulation et groupe musculaire principal a l’occasion de bouger. De plus, la répétition dans cette séquence crée une facilité et une variété pour la santé à long terme des articulations et des muscles. La séquence fondamentale de Modo peut être pratiquée à l’âge de 20 ans ou à 75 ans – et partout entre les deux. Après des années de pratique, le Modo 60 ou 75 donne l’impression d’être une base pour le corps, une réinitialisation méditative. Il est donc agréable de revenir à cette base entre les cours de Flow, Yin, Restorative ou autres.

La constance est définie par chacun et doit être adaptée à ta vie et à ton emploi du temps. La répétition fait partie de la conception de la pratique du yoga Modo, mais pour soutenir la vie moderne, la plupart des professeurs de Modo suggèrent de pratiquer 3 à 4 fois par semaine au studio, et une forme de pratique quotidienne les autres jours – même si cela se résume simplement à 15 minutes de marche consciente, de travail sur la respiration ou de méditation. Modo Yoga Online, notre plateforme en ligne robuste, est un excellent moyen de maintenir une pratique régulière les jours où tu ne peux pas te rendre au studio. Bonus : si tu es membre dans l’une de nos locations de studio, Modo Yoga Online est inclus dans ton abonnement ! Si tu ne l’es pas, essaie-le GRATUITEMENT pendant 14 jours.

Le yoga est une science de la pratique tout au long de la vie. Ce que tu donnes à ta pratique – temps, force, concentration, calme – ta pratique te le rendra en retour, au centuple. Cette entrée de journal vise à t’inspirer à investir du temps en toi-même en explorant la raison derrière le fait de créer une pratique régulière.

Leçons tirées de la pratique quotidienne

J’ai appris le pouvoir de la pratique quotidienne de mon professeur, Baba Hari Das (1). De l’âge de 17 ans à 25 ans, je me rendais une fois par an à un retraite de 4 jours pour ses étudiants en Ontario. Il nous assignait une séquence de travail sur la respiration et nous invitait à la pratiquer chaque jour de l’année à venir. L’année suivante, il écrivait sur un tableau (parce qu’il pratiquait le mauna – ou silence – pendant la majeure partie de sa vie) : “si tu as pratiqué chaque jour, pratique la respiration dans cette tente ; sinon, reste ici avec les débutants.” Pour Babaji, si tu n’avais pas de pratique quotidienne, tu recommençais toujours au début. Pendant des années, je maintenais cette pratique pendant 3 à 6 mois, mais ce n’est que 4 ans après ces retraites que je me suis enfin engagé envers moi-même et que j’ai dit : “c’est bon, je le FAIS !” Maintenant, 23 ans plus tard, je n’ai pas manqué un jour.

En tant que mère active de deux enfants, ma pratique quotidienne a beaucoup évolué au fil des années, mais la constance reste la même. Ma vie a changé lorsque chaque jour signifiait littéralement chaque jour – qu’il pleuve ou qu’il fasse beau, que je dorme bien ou mal, que je sorte tard pour voir ou jouer de la musique, que je sois à une fête ou non, que je veille tard avec un bébé, que je sois de bonne humeur ou non. Ma vie a changé pour le mieux avec la pratique quotidienne, de trop nombreuses façons pour les énumérer ici. Mais je vais essayer de partager ce que j’ai remarqué dans ma propre vie et en enseignant dans la communauté ces 20 dernières années.

Résilience

Je pense que le plus grand avantage de pratiquer régulièrement est la résilience intérieure. Nous ne sommes pas vaincus lorsque nous sommes jetés dans la boue de la vie. Nous sommes vaincus lorsque, après la chute, nous ne nous relevons pas. Se relever demande de la résilience. Avec une pratique constante, la résilience intérieure se construit non pas en ayant un meilleur chien tête en bas que notre voisin de tapis, ou en faisant un handstand, mais elle se construit en revenant à nous-mêmes sur le tapis de manière constante, avec dévouement à notre propre bien-être, et une ouverture à évoluer et à écouter intérieurement.

Qu’en est-il de la perte de poids ?

Je sais, ce sujet peut être moins inspirant. Alors, enveloppons cette question d’amour et d’une bonne dose de conscience. Tu es magnifique et ton corps est parfait. Je mentionne cela parce que les gens posent souvent des questions sur la perte de poids, et c’est normal. La réponse courte est oui – une pratique régulière soutient une perte de poids constante et durable.

Mais parlons-en. Même si la dernière décennie a apporté plus de conscience à la positivité corporelle, nous sommes toujours bombardés d’images du “corps parfait”. Une partie d’une pratique de yoga régulière à long terme est une expérience de ce qui est connu dans les textes de philosophie du yoga comme la ‘vidya’ ou la conscience de la vérité profonde. En d’autres termes, lorsque notre pratique va au-delà de simplement transpirer et faire de l’exercice, nous savons intuitivement que se faire dire à quoi notre corps devrait ressembler est, eh bien, totalement absurde. Cela étant dit, de nombreuses personnes viennent dans les studios avec pour objectif de perdre du poids, et c’est également acceptable. Il y a beaucoup de bonnes raisons de vouloir perdre du poids, et personne dans les studios ne jugera cet objectif.

Une pratique régulière favorise la perte de poids comme une pratique corps-esprit, et non pas en comptant les calories de votre nourriture ou en calculant les calories que vous brûlez. Lorsqu’elle est pratiquée avec constance et pleinement (c’est-à-dire, doit inclure AU MOINS un Sivasana complet de 5 minutes à la fin de la classe), une pratique régulière vous amène à une conscience intérieure profonde. Cela conduit souvent à des changements naturels dans le mode de vie, notamment une alimentation moins émotionnelle, des choix alimentaires sains qui vous conviennent mieux, une hydratation adéquate, moins d’alcool, des nuits de sommeil plus profondes et réparatrices, et surtout, moins de stress, impactant significativement. Des changements physiologiques profonds peuvent se produire avec la réduction du stress et la régulation du système nerveux, comme des changements de métabolisme, de meilleures selles, et une amélioration de la flore intestinale. Avec une pratique constante vient un changement constant dans la sensation de se sentir bien dans sa peau.

Connais-toi toi-même

Et en parlant d’écoute intérieure, une pratique régulière suivie pendant des années nous mène également à une interoception accrue. Alors que la perception est une compréhension de où se trouve notre corps physique dans l’espace, l’interoception est la conscience du fonctionnement interne de notre corps. L’interoception a été démontrée pour diminuer le stress, augmenter la pleine conscience et mener à une connaissance plus profonde de nous-mêmes. Lorsque nous pratiquons l’interoception, nous faisons connaissance avec qui nous sommes sans scripts hérités ou attentes, nous nous rappelons ce que nous tenons vraiment comme valeurs fondamentales, ce qui nous fait du bien et ce qui ne nous fait pas du bien, et nous dirigeons notre vie en conséquence. Nous ressentons avec plus de précision ce qui nous sert et, en contraste, quelles parties de nous-mêmes sont des vestiges d’un passé prêt à être abandonnés pour exposer notre être tout entier au soleil.

Lorsque je traversais un traumatisme, la pratique quotidienne était ma bouée de sauvetage. Un petit retour quotidien qui chuchotait : “tu es là, tout ira bien”.

Lorsque nous pratiquons régulièrement, nous nous souvenons que nous ne pouvons pas bien diriger les autres si nous ne sommes pas à la barre de notre propre leadership.

Une pratique régulière pour toi peut signifier une fois ou deux par semaine dans ton studio local, et 5 minutes de méditation par jour. La dernière chose que je voudrais faire est de précipiter un jugement de soi ici ! Tu es parfait(e) et entier(e) – sans rien ajouter ni rien enlever. Juste comme ça.

J’espère te voir bientôt dans une salle bien chaude un jour !

Avec amour, Jess

 

(1) Voici une liste des nombreux livres merveilleux de mon professeur, Baba Hari Das. Mes préférés sont Silence Speaks et Yoga Primer.

(2) “Interoception et stress” par A. Schulz et C. Vögele (2015).

(3) “Pleine conscience, interoception et le corps : une perspective contemporaine” par J. Gibson (2019).

 

 


Jess Robertson Jess est la co-fondatrice de Modo Yoga, conseillère principale et documentariste communautaire. Elle est également écrivaine, musicienne, professeure de yoga et co-fondatrice de la New Leaf Foundation. Elle vit à Montréal, Canada, avec ses deux enfants.

What’s So Great About a Regular Practice?

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Sometimes life feels like a race without a finish line.  When this is the case, developing consistency in your practice can be a balm for your body-mind and spirit.

I’ve always been Type A.  A consistent yoga practice eased me out of chronic pain, but it also gave me deep reprieve from my self-generated pressure to perform, achieve, and go go go.  I didn’t sacrifice life-performance by alleviating the pressure – practice simply led to a new way of living (on the good days at least 🙂 ).

What does a regular or consistent practice mean and how can Modo help?

The Modo foundational sequence is designed to be safely practiced every day (no pressure!).  How?  To briefly explain… there’s not a lot of weight bearing on the small joints, and every joint and major muscle group is given the chance to move.  Plus, the repetition in this sequence creates ease and variation for long term joint and muscle health.  The Modo foundational sequence can be practiced at age 20 or 75 – and anywhere in between.  After years of practice, the Modo 60 or 75 feels like a home base for the body, a meditative reset.  So, it’s nice to return to this foundation between Flow, Yin, Restorative, or other classes.

Consistency is self defined and has to be right for your life and your schedule.  Repetition is part of the design of the Modo Yoga practice, but to support modern day life, most Modo teachers suggest 3-4 times a week in the studio, and some form of daily practice on the other days – even if that’s simply 15 minutes of mindful walking, breathwork, or meditation. 

Yoga is a science of lifelong practice.  What you give to your practice – time, strength, focus, stillness –  your practice will give back to you in return, ten fold.  This journal entry aims to act as inspiration for you to invest time in yourself through exploring the why behind curating a regular practice.

Lessons from Practicing Daily

I learned about the power of daily practice from my teacher Baba Hari Das (1).  From age 17 to 25 I would study with him once a year at a 4 day retreat for his Ontario students.  He would assign a breathwork sequence and invite us to do it every day of the forthcoming year.  The next year he would say (on a chalkboard, because he practiced mauna – or silence – for most of his life): “if you’ve done the practice every day, practice Breathwork in this tent; and, if not stay here with the beginners.”  For Babaji, if you didn’t have a daily practice, you were always beginning.  For years I would keep it up for 3-6 months, but it wasn’t until 4 years into these retreats that I finally committed to myself and said, “that’s it – I’m DOING it!”  Now, 23 years later,  it’s been every day since. 

As a working mom of 2, my daily practice has shifted A LOT through the years, but the consistency remains.  My life changed when every day literally meant every day – rain or shine, good sleep or bad, out late seeing or performing music, at a party or not, up late with a baby, good mood or bad.  My life changed for the better with daily practice, in too many ways to enumerate here.  But I’ll try to share what I’ve noticed from my own life and from teaching in Community these past 20 years.

Resilience

I think the greatest benefit to practicing regularly is inner resilience.  We aren’t defeated when we’re knocked down into the muddy dirt of life.  We’re defeated when, after the fall, we don’t get back up again.  Getting up requires resilience. With consistent practice, inner resilience is built not through having a better downward dog than our mat-neighbor, or by doing a handstand, but it is constructed by returning to ourselves on the mat consistently, with dedication to our self care, and an openness to evolve and listen inwardly.

How about Weight Loss?

Yes I know, this can be a less inspiring subject.  So, let’s wrap this question in love and a whole lot of awareness.  You’re beautiful and your body is perfect.  I’m including this because people ask about weight loss all the time, and that’s ok.  The short answer is yes – consistent practice supports consistent and enduring weight loss.

But let’s talk about it.  Even with the last decade bringing more awareness to body positivity, we’re still bombarded with images of the “right body.”   Part of a consistent long term yoga practice is an experience of what is known in Yoga Philosophy texts as ‘vidya’ or awareness of deep truth.  In other words, when our practice deepens beyond just getting sweaty and working out, we know intuitively that having someone tell us what our body should look like is, well, total BS.  That being said, many people come to the studios with a goal of losing weight, and that’s ok too.  There are lots of healthy reasons to want to lose weight, and no one in the studios will judge that goal.  

A regular practice promotes weight loss as a mind-body practice, and not through calorie counting your food or counting the calories you burn.  When practiced with consistency and fully (read: must include AT LEAST a FULL 5 minute savasana at the end of class), a consistent practice brings you to deep inner awareness.  This often leads to natural lifestyle changes that include less emotional eating, healthy food choices that feel better for you, drinking more water, less alcohol, having deeper more restorative sleeps, and most notably and impactful less stress.  Deep physiological shifts can occur with stress reduction and nervous system regulation, like changes in metabolism, better bowel movements, and an improved gut microbiome.  With consistent practice comes consistent change in feeling healthy in your own skin.

Know Thyself

And speaking of listening inwardly, a consistent practice that is followed for years also leads us to increased interoception.  Where perception is an understanding of where our physical body is in space, interoception is the awareness of our bodies’ inner workings.  Interoception has been shown to decrease stress (2) increase mindfulness (3)  and lead to a deeper sense of knowing ourselves.  When we practice interoception we become acquainted with who we are without inherited scripts or expectations, we remember what we truly hold as core values, what feels good and what doesn’t, and direct our life accordingly.  We feel with more precision what is serving us and, in contrast, which parts of ourselves are remnants of a past chrysalis ready to be sloughed off to expose our whole selves to the sun.  

When moving through trauma, daily practice was my lifeline. A small daily return that whispered, “you are here, all will be ok.”

When we practice regularly we remember that we can’t lead others well if we aren’t at the helm of leading ourselves.

A regular practice for you may mean once or twice a week at your home studio, and 5 minutes of meditation a day.  The last thing I’d want is to precipitate any self judgment around here!  You are perfect and whole – without adding anything or taking anything away. Just sayin’.

Hope to see you soon in a sweaty room one day! 

With love, Jess

 

(1) Here is a list of my teacher, Baba Hari Das’, many wonderful books. My favourites are Silence Speaks and Yoga Primer.

(2)  “Interoception and stress” by A. Schulz and C. Vögele (2015).

(3)  “Mindfulness, interoception, and the body: A contemporary perspective” by J. Gibson (2019).

 

 


Jess Robertson is Modo Yoga’s Co Founder, Senior Advisor, and Community Documentarian.  She is also a writer, musician, yoga teacher and Co Founder of the New Leaf Foundation. She lives in Montreal, Canada with her 2 kids.

5 Ways To Celebrate Earth Day

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Earth Day began in the 1960s as a global event dedicated to raising awareness about environmental issues and promoting sustainability.  I think Earth Day doesn’t have to be all about making a difference ON that day. For years I have been approaching Earth Day differently than I did when I thought that the only correct approach was finding a protest and shouting my heart out (also a great approach)!  

For the past decade or so I’ve tried to make Earth Day about spending time in nature for as much of the day as possible.  I try to spend this time in a place that invites an experience of awe that is often only inspired by nature.  If I can’t do that on actual Earth day I make a plan to have a nature day that is as close to Earth day as possible.  

When Earth day becomes about enjoying the Earth it acts as fuel for loving up the earth for the rest of the year.  Then our everyday choices are the locus of impact and can reduce our carbon footprint year round.  

So this journal entry is about yoga-inspired ways to enjoy the Earth.  Some pics are drawn from nature days at Modo teacher trainings, some from my own archives. We can jam on every-day-action steps another time.  For now let’s dive into ways to weave our yoga and mindfulness into celebrating the glorious verdant tapestry that is the Earth!

“I was raised on a farm in Claremont Ontario. These are wild grasses and soy on the farm. The farm is on expropriated land for the yet unbuilt (and entirely useless) Pickering Airport outside of Toronto. You can help protect this Grade A farm land and natural reserve, also known as Toronto’s lungs.” www.landoverlandings.org

If you think about the times where you have been struck with a feeling of total all encompassing awe you will likely find your memory takes you to the outdoors of your past.

1. Forest Bathing

Dr. Dacher Keltner, a psychologist known for his writing on the psychology of awe demonstrates in his research that connecting with nature can enrich our lives and broaden our chances of feeling a full spectrum of nourishing emotions.  To me this is never more clear than in a forest. 

Forest bathing, also known as shinrin-yoku in Japanese, is a practice that involves immersing oneself in forests, to experience the therapeutic benefits. It is a mindfulness practice that engages all of the senses.

Forest bathing originated in Japan in the 1980s as a response to the fast-paced and stressful urban lifestyles that are certainly not unique to Japan. The concept was formally introduced by the Japanese government as part of a public health initiative to promote relaxation, reduce stress, and improve overall well-being.

To forest bath – find a forest and instead of passing through it, breathe slowly and allow it to pass through you. 

One quick note from personal experience – if you are forest bathing off-trail in a park maybe rock the long pants and long sleeves in case you, you know, get lost in a patch of poison oak (you only do that once)!

2. Slow Walking in Nature

Walking meditation is a part of most mindfulness retreats alongside seated meditation.  It is a life giving practice that is supported and amplified when practiced in nature.

If you already know your favorite nature spots, plan to take 2 or 3 hours to walk a trail or park that usually takes an hour.  We’re all so used to moving quickly so walking slowly can be almost injuriating at first, and very hard.  But you know what – we can do hard things.  And as the difficulty of moving slowly is felt fully, the ease of slowing down begins to infuse the nervous system and the senses.

Left to right: Practice teaching and hiking the dormant volcano on the Big Island Modo Yoga Teacher training Hawaii in 2006. Nature Day in Muskoka at 2007 Teacher training.

3. Cloud Watching

If you’re like me and time seems to simply evaporate, sometimes the day is over before it has begun, then laying on a blanket and watching the clouds may feel so counterintuitive at first.  Cloud gazing may feel like it’s a total waste of time.  

But as with the forest, or a flowing river, ever changing clouds leave us with lessons.  Clouds remind us of the constancy of change, that any shape, any thing can be seen in everything, and in an increasingly individuated world they remind us that we are part of something larger than ourselves.   

But cloud gazing may leave you with something different.  Maybe taking a moment to bathe in the gentle  pastel of white-blue rather than the glow of screen you’ll remember your infinitely creative self and an idea or solution will arrive.

4. Sitting Under a Tree and Connecting

The Buddha found enlightenment sitting under a tree.  Newton was sitting under an apple tree when he saw an apple fall to the ground, which led him to contemplate the nature of gravity and eventually formulate his law of universal gravitation.

Grab a blanket this Earth Day and carve out a couple of hours to find a spot under a tree and just hang out there.  You may not become enlightened or discover a universal law of physics (hey, you never know) but you might discover something yet unseen to yourself, or simply remember that as with nature we can move slowly, and relish quiet, and still accomplish great things. 

Connecting with each other in nature at a Modo Yoga Teacher Appreciation Party in 2013.

5. Practicing Outdoors

There can be disadvantages to practicing outdoors.  Occasional bees.  We don’t get the therapeutic benefits of practicing in the hot room.  It’s not even under foot.  Flies love our long exhales and fly up our noses.  And yet, AND YET, just like on a camping trip when living simply and without our creature comforts, practicing outdoors can give so much, practicing outdoors can bring unexpected and unpredictable benefits.

Practicing on uneven ground brings varied muscular challenges and builds our kinesthetic sense.  Fresh air can sometimes bring a change in perspective (try it).  And sometimes just the change of being outdoors with so many distractions can allow us to drop into deeper focus upon returning to the hot room.

From left to right: outdoor practice at foundational teacher training in Brazil; practice teaching in the park; studio owners practicing outdoors in Mexico.

May these practices forever renew our connection to our greatest support and source of mystery, learning, air, water and growth – the earth.

Happy Earth Day!

 


Jess Robertson is Modo Yoga’s Co Founder, Senior Advisor, and Community Documentarian.  She is also a writer, musician, yoga teacher and Co Founder of the New Leaf Foundation. She lives in Montreal, Canada with her 2 kids.

What Are Those Things on the Ceiling? The Myriad Benefits of Radiant Heat

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First let me say: I love that you’re into your practice, health, and this community enough that you’re reading this rather niche article about radiant heat. You’re great – just saying.

If this is your first time to the Modo Journal – welcome! I’m Jess, Modo Co Founder and Community Documentarian.  The Modo Journal is my bi-monthly love letter to the entire Modo family. After 20 years of collectively offering sustainably operated hot yoga studios, I thought I could dedicate some time and heart to looking at the fabric, the countless incredible humans, the scaffolding, and the many contributing factors that help us evolve, change, and thrive. So let’s dive in and talk about the illustrious subject of – duh duh duhhh – radiant heat.

Conventional, or forced air heat, can heat a room faster but can increase the amount of airborne toxicants like allergens.

 

Why is this subject even Important?

The way the hot rooms are heated at Modo Yoga plays a huge part in curating the environment of every class.  You probably know this from the way the room feels.  It’s different.  You may notice that your body and your muscles feel different.  There’s a reason for that feeling and that’s what we’ll explore.

The Difference Between Radiant Heat and Convection Heat

From a basic scientific perspective there are two kinds of heat – radiant heat and convection heat. Radiant heat includes heat from the sun, a fireplace, or heating systems you see on the ceilings of Modo studios.  The convection heat you’re likely most familiar with is the forced air systems in office buildings.  Convection heat warms air.  Radiant heat emits warmth that directly heats objects and people, mimicking the natural warmth of the sun’s rays.  Radiant heat also penetrates objects which is why your muscles feel more relaxed in this environment and why there’s a general feeling of ‘aaahhh’ right when you step into the hot room.

A Slice of Radiant Heat History

Fun fact? Radiant heat was first invented in 1939 by scientist John Hays Hammond Jr. at the Philadelphia Zoo to replicate the sun’s warmth for animals. This innovative technology has since evolved into efficient heating solutions, including the radiant heat panels used in modern spaces like Modo Yoga studios.

Why Radiant Heat?

Modo (and when we began “Moksha”) has only ever used radiant heat.  When we put the panels in we were – to our knowledge –  the first yoga studio to do so in North America.  Kudos to Ted Grand, Modo Yoga Co Founder for coming up with this wacky idea in the first place!  We chose radiant heat for the same reason we continue to use radiant heat today – for the health and environmental benefits. Because our intention in every studio is to inspire sustainable solutions it is great to see that Radiant Heat caught on and is now popular in many hot yoga spaces.

Heating Panels at Modo Yoga LA – Echo Park

 

The Sustainability of Radiant Heat – Efficiency and Environmental Impact

Radiant heat’s energy efficiency stems from its direct heating approach.  It requires much less electricity compared to traditional forced-air systems.  The Environmental Protection Agency (EPA) was the first organization to recommend radiant heat for its eco-friendly benefits, reducing carbon emissions, but since then there has been a growing body of sustainable energy and construction organizations recommending radiant heat to decrease our environmental footprint.  As this study of radiant heat implementation across the world highlights “the adoption of a radiant system, and of an appropriate primary energy system, always results in a reduction of energy sources exploited.”

The health benefits of Radiant Heat

I got into hot yoga because of a life lived in chronic back pain.   For anyone that has lived through chronic or acute pain you know that heat feels, well, amazing!  I’m free of chronic pain – just in case you’re an empath and you’re wondering (That story is for another day!).   Radiant heat feels good on the muscles because it penetrates through objects rather than warming the air.   The benefits of the already super-charged healthy benefits of hot yoga are thus amplified with radiant heat. A study by WJ Crinnion in the Alternative Medicine Review discussed the benefits to the radiant heat (used in saunas) for cardiovascular function, detoxification through sweating, and potential relief for chronic health problems like autoimmune diseases and conditions induced by toxicants. Another relevant study highlights the improvement to air quality when radiant heat is used. 

It is studies like, and those also covering the benefit of radiant cooling systems that have led many hospitals and health care centers to jump on the radiant heat bandwagon. 

In comparison to forced air heat, radiant heat reduces the risk of transmission of infections. 

Forced air heating systems, while popular for their efficiency in quickly heating spaces, can pose several health risks, like increased allergens and contagions in the air.

In conclusion

As we appreciate those unassuming panels on the ceiling we also appreciate that nothing would be on the ceiling if it weren’t for each and every one of YOU.  

Thank you for being an important part of this community.  And kudos to you for choosing an environment for your practice that is healthy for you and the environment.

Q & A

Can I use radiant heat in my home?

I love this question because it aligns so directly with what we are trying to accomplish with Modo studios – to inspire a ripple effect from the studios out into the world.  And in short – yes! Radiant heat can also be installed in your floor, on the walls and ceilings and because it is now so popular the market is filled with options that fit not only the goal of efficiency but a wide array of aesthetic preferences.  You can start small – if you’re renovating one room – like a bathroom or kitchen, you can put radiant heat in the floor!

How do you get the room so hot with the Radiant Panels

Any Modo studio owner knows that the most important factor in creating a hot room is your R Value.  The R Value is an insulation number that denotes how much a particular wall will keep heat (and cool air) in.  In standard construction interior rooms have an R Value of 10-14. In Modo studio hot room the R Value is between 30-40. In other words the room is insulated in such a way to keep the heat in the room. This is also a step toward greater efficiency. 

Article Citations
1.  A study by WJ Crinnion in the Alternative Medicine Review 

2.A review of integrated radiant heating/cooling with ventilation systems- Thermal comfort and indoor air quality

 


Jess Robertson is Modo Yoga’s Co Founder, Senior Advisor, and Community Documentarian.  She is also a writer, musician, yoga teacher and Co Founder of the New Leaf Foundation. She lives in Montreal, Canada with her 2 kids.

Repetition as a Practice in Presence

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As a yoga teacher that guides a series of postures that involve repetition, I’m often asked: “don’t you get bored?” and “isn’t it repetitive after all of these years?”  

Repetition is inherent to our daily lives.  It’s an inaccurate science to provide an exact percentage as to the amount of repetition in our days and lives, but we can safely say that our lives involve potentially more repetition than we might realize—wake up, brush our teeth, drink the same beverage in the same cup or at the same place, and onwards until bed time. 

The good news is that if we shine the light of awareness on the repetitive aspects of our days we have a chance at a measured shift in our lives. 

Yoga philosophy brings a refreshing approach to repetition.  Japa—sanskrit for the practice of repetition—is seen as an essential part of the 8 limbs of yoga.  Most are familiar with Mala necklaces.  Japa mala is an example of a repetition practice that involves repeating a mantra 108 times.  Mala beads, if they are made for Japa Mala, always have 108 beads.  

woman's hands holding mala beads necklace

When we first begin to practice yoga postures we may feel like things are the same, but as our practice matures we experience nuance and subtlety that comes with the ability to breath into an awareness of our own changing emotional and mental landscape.  Repeating poses and sequences is a way to deepen our ability to practice an asana with a sense of presence—being fully present in a posture.  

Ultimately the postures and breathing exercises that we practice were created to train our bodies and minds to watch the repetitions of our thoughts, become aware, and return to the ever changing present.

Not an easy feat, but one that is incredibly rewarding, even if merely for a moment.  

You can feel it when you’re present.  And being around people who are able to be present leads us to describe them as having a ‘presence’ about them.  

Including repetition in practice, especially in a predictable place—like the opening breathing practice or closing savasana in a yoga class—also creates a safer space for anyone healing from trauma, as predictability creates a more trauma sensitive environment.  

At Modo, our approach has always been to cultivate a practice of repetition while also leaving room for spontaneity to welcome the diverse movement backgrounds and expertise of the teacher, as well as to reflect the culture of each Modo studio.

My mom likes to say: “boredom just means that you’re not paying attention.”  So, if I do get bored in my practice, on my mat, on my meditation cushion, driving my kids to school, thinking about the same worries that I always think about, or in the scroll of life, I try to remember my practice in the hot room, feel into where I am, and breathe into what is different about the day, or the moment.  I’m not always able to do this as a mom of two young ones, but when I can observe it and lean in, repetition teaches me to come alive in the every day, and the every moment.

With love,

Jess.

 


Jess Robertson is a mom, a bass flute player, a loving cat-mom, dog aunty, and the co founder of Modo Yoga and the New Leaf Foundation.

Harnessing Heart Coherence Through Breathwork Meditation

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“The heart is a repository of human wisdom; it knows without understanding, is convinced without reason, and loves without condition.”

— Heart surgeon and author, James Doty

 

There are many organs whose functions in our bodies are not commonly known.  What does the spleen do anyway?  But we all know that without our heart pumping blood, bringing life-giving oxygen to our cells, life ceases to exist.  

In yoga physiology the heart is much more than a vital organ.  It is a predominant wisdom center.  Having been raised on yoga throughout my life, I thought this idea was unique to yoga philosophy.  But with the work of heart surgeons and physicians like James R. Doty and Deborah Rozman, and centers like the HeartMath Institute there is now a robust body of science supporting the benefits of expanding the heart’s intelligence—also referred to as heart coherence. 

The short practice linked below is one of many techniques that uses the physical yields of stimulating the heart to expand heart coherence. Here are some other lovely morsels about this wise and underestimated organ…

Heart Coherence and Its Significance

Heart coherence is a state where the heart, mind, and emotions align, creating a harmonious and balanced rhythm. It occurs when the heart’s rhythms become smooth and ordered.  Heart coherence is synonymous with heart intelligence, a concept rooted in the idea that the heart plays a vital role in decision-making, perception, and overall well-being.

 

The Science of Heart Intelligence

Research on heart intelligence has provided, to me, really compelling evidence of the heart’s role in regulating emotions and influencing cognitive functions. At the Institute of HeartMath, a leading organization in heart coherence research, studies have demonstrated the heart’s ability to communicate with the brain and affect our mental and emotional states.

Heart Intelligence and Heart Rate Variability

If you’re not a body-nerd (p.s. I know that some of you most certainly are) this is a bit technical, but worth it—bear with me.  HRV measures the variation in time between successive heartbeats.  High HRV is associated with better health and increased longevity.  It is often seen as an indicator of the body’s ability to adapt to stressors and reflects the balance between the fight/flight/freeze/fawn response and the rest/restore/renew response.  Reduced HRV is linked to cardiovascular disease and a host of other serious stress-related disorders.  It is no wonder that in many long term comprehensive longevity studies, it is HRV that is tracked.  When our HRV is high we are naturally responding to life in a healthy balanced way.  And the wild and wonderful thing about this fact is that we have the ability to directly, and fairly easily, increase our HRV.  When we increase the good feelings that are generated in the heart—gratitude, compassion, love—we increase our heart coherence and thus our HRV. 

Here are some other key findings from heart coherence research…

The Ability to Feel and Process Emotions

Studies have shown that practices like Heart Rate Variability (HRV) coherence training, which includes techniques found in Breathwork Meditation, can help us feel what we are feeling rather than repress feelings, deny feelings.  When we repress or react instead of simply feeling what we are feeling, we often say things that we don’t want to say, or take actions that we later regret.

Improved Decision-Making

Heart coherence has been associated with improved decision-making and problem-solving abilities. When the heart and mind are in sync, we are better equipped to make balanced and rational choices.

Enhanced Well-Being 

Heart coherence practices have been linked to reduced stress levels, increased resilience, and improved overall well-being.  Think of when a child falls and they look to an adult. If the adult says “Ohhhhh nooooo” with a panicked face, the child panics.  We learn about this reaction in First Aid training as well.  Shock, even the shock of bystanders that are around an accident, can have a dramatic effect on the physical outcome of an accident for the victim.  As adults, our own reactions to our own life circumstances can similarly determine how we are able to bounce back.  When our heart coherence is balanced, our ability to bounce back, or our resilience measures, increase.

The Heart Coherence Practice 

The Breathwork Meditation practice linked below is centered around feeling the emotions of the heart.  You can practice a shorter version of this every day when you wake up in the morning.  And if you forget or don’t have time, another simple heart coherence practice is to simply put your hands over your heart and take slow deep breaths.  By consciously controlling the breath and synchronizing it with an awareness of the heart, we can create a state of internal balance and alignment. Try it now, notice how simply breathing in with your hands on your heart causes your shoulders and jaw to relax.

placeholder image that links to the audio of a breathwork meditation

Bringing Our Practice into the World: Forests and the Heart-Mind Connection

Being in a forest environment can sync our hearts with the natural world, promoting heart coherence much like breathwork.  Research has shown that spending time in forests—known as forest bathing, or shinrin-yoku in Japanese—reduces stress hormones and improves heart health.

Forests are like the heart of the Earth.  

Big giant thanks to everyone who participated in Modo’s Sweat For Sustainability campaign, and the many other tree planting campaigns in the Modo Community over the past 20 years.

If you haven’t taken part in a tree planting contribution this year and would like to join in at any time, take a moment to plant a tree with us HERE, year after year.

Hope you enjoy the practice. Reach out if you have questions.

Love,

Jess

 


Jess Robertson is a mom, a bass flute player, a loving cat-mom, dog aunty, and the co founder of Modo Yoga and the New Leaf Foundation.

Gut health: Where the Microcosm Becomes the Macrocosm of Health

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In the wild and wonderful tapestry of our existence, there exists a complex ecosystem as intricate and diverse as any rainforest: the human gut. This enigmatic world, consisting of trillions of microorganisms—yes, trillions—plays a pivotal role in our overall health and well-being.  Let’s explore the surprising health benefits of a healthy gut.

Why my interest in gut health

But first I’ll give you a little context.  I very rarely get sick, but like many parents the year after the pandemic (when the kids’ masks came off), I was getting sick so much more often than normal.  My first thought as a body nerd was: “I’ve got to re read The Gut, and I definitely have to get proactive about my gut health.” And,  I figured that right now, during pre cold and flu season, might be a good time to have a look together at the gut with the hopes that, for those of us in the North, we can have a wee bit less of a snotty winter.

The Microbial Universe Within

Our gut is not a barren wasteland of twisty tubes.  It’s a thriving ecosystem teeming with an astonishing variety of microorganisms, primarily bacteria. These microbes form what is commonly referred to as the gut microbiota or microbiome. Much like a symphony, the delicate balance and diversity of these microbial inhabitants orchestrate the harmonious functioning of our body.

The Gut-Brain Connection

At the heart of the gut’s influence on our health lies the gut-brain axis, a complex bidirectional communication system connecting the gut and the brain. Research has unveiled that the gut microbiome profoundly influences our mood, emotions, and cognitive function. It’s no coincidence that the gut is often referred to as the “second brain.”  And it makes perfect sense that we say ‘we have a gut feeling.’  There is real intelligence in the gut.

Digestion and Nutrient Absorption

The gut’s primary role is the digestion and absorption of nutrients from the food we consume. A healthy gut microbiome ensures efficient nutrient breakdown and absorption, providing our body with the vital building blocks it needs to thrive.  When our gut is “off” after, let’s say, taking antibiotics that kill not only the bad but the good gut bacteria as well, we don’t absorb nutrients properly.  The result is often lack of focus, energy, mood swings and poor sleep.

Immune System Fortification

The gut plays a central role in our immune system’s function. A well-balanced gut microbiome helps distinguish between friend and foe, training our immune system to respond effectively to threats while maintaining tolerance to harmless substances. This immune education is a vital aspect of our overall health.

 

Metabolic Health and Weight Regulation

Emerging research suggests a profound connection between the gut microbiome and metabolic health. A healthy gut may aid in weight regulation, reduce inflammation, and improve insulin sensitivity, crucial factors in preventing metabolic disorders like obesity and type 2 diabetes.

Inflammation Control

Chronic inflammation is at the root of many chronic diseases, including cardiovascular disease, autoimmune conditions, and certain cancers. The gut microbiome can help regulate inflammation, contributing to overall well-being and disease prevention.

Nurturing Gut Health

So we’re all on board.  A healthy gut is the jam.  So how do we foster a healthy microbiome? 

The central influences to gut health are: the foods we eat, our stress levels, and our sleep patterns.  

A diet rich in fiber, fermented foods, and diverse nutrients nourishes our gut inhabitants, promoting a thriving microbial community.  Quick easy tricks: keep some prunes in your car and eat a few daily, make kimchi at home in bulk and store it in your fridge and have some with every lunch or dinner.  For parents, a sneaky prebiotic that kids actually like: pickles! Any fermented food is a bonus so try to plan your week with a little extra fermented cuisine as sides once a day.

The data around the effectiveness of probiotic pills is very mixed.  To me, diet seems to have the most immediate effect.  Fermented foods are the best, but all plant-based foods can promote a diverse and thriving gut microbiome. 

Stress reduction, regular physical activity, and adequate sleep also play vital roles in maintaining gut health.  How do reduce stress?  Well, I hear yoga is great!  Try to plan ahead for your classes, and if you can’t make it to the studio, remember that Modo Yoga Online is free with your membership at at Modo studio.  Not close to a Modo studio? Join the Modo community online.

So that is the short story of the fascinating world of the gut and its profound impact on our health. As we marvel at the intricate balance of microorganisms within us, we can remember that the health of our gut is not merely a personal matter but a profound connection to the broader ecosystem of our bodies and our well-being.

With love,

Jess

 


Jess Robertson is a mom, a bass flute player, a loving cat-mom, dog aunty, and the co founder of Modo Yoga and the New Leaf Foundation.

The Benefits Of Practicing With A Friend

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As we evolve as humans, although our options for experiences are ever expanding, it seems increasingly difficult to fit everything in.  And often times, the thing left on the proverbial chopping block is spending time with friends.  And yet there is more and more research pointing to the fact that we live longer, feel better, and even fight off disease better when we have regular interactions with friends.

When Modo first began, I was very into books on efficiency.  Maybe that’s a topic for another blog.  

I remember at one point around 2008, I was Modo International’s co CEO, doing an MA in buddhism, touring as a musician, teaching regular classes and workshops, and was present full time at all teacher trainings.  When people would ask me: “how do you fit it all in?!”, I had some really clear answers because being meticulous about optimizing my efficiency had become a passion. 

One trick I used a lot was habit stacking.  Habit stacking adds a new habit to a firmly established one.  For example, since I already had a habit of writing at 6am after practicing (it’s 6:21am right now), I could stack onto that habit planning my top priorities for the day and drinking a tall glass of water.  

As I got older I realized that my time was heavily focused on getting things done, and that my friendships weren’t getting the time that good friendships deserve.  So, since I already have a practice, I started to actively reach out to friends to practice together.  I do the same for mountain walks (I live in Montreal) that get me away from my desk and on my feet. If I’m going to practice and walk, why not bring a friend?

 

I’ve found over the years that there are actually many benefits to practicing, and being active with friends.  Just in case you’ve been thinking of doing the same, here’s a summary of what I’ve found:

The Motivation and Accountability

When you  book movement ahead with a friend it is much harder to cancel than it is to simply erase your own plan. Research also tells us that having a friend by your side transforms the solitary endeavour of exercise into a shared journey. The accountability factor turns your practice into a shared promise of self care and companionship. I guess we could work on keeping promises to ourselves but that’s another story.

The ‘Stickiness’ Factor

Journalist and author Malcolm Gladwell refers to something he calls the ‘stickiness’ concept.  Stickiness refers to experiences that live with us long after we’ve encountered them. When we engage in our practice with a friend, it becomes a memorable, enjoyable experience. This ‘stickiness’ factor is amplified, and you’ll be more inclined to schedule more movement – walks, yoga, etc.

Happiness

A rush of endorphins—the famed “runner’s high”—is often the highlight of a solo workout. But, when you share a practice experience with a friend you can actually experience a double dose of this elation! Research shows that companionship amplifies the release of endorphins. As we know from mirror neuron research, joy is contagious and it carries over long after you’ve rolled up your mat. The profound sense of well-being is a gift we share.

Law Of The Few

Gladwell and others also speak about the Law Of The Few, which suggests that a small group of individuals can make an impact disproportionate to their size. In the context of exercise with a friend, this ‘few’ can include a group of friends that become committed to practicing a certain number of times per week. Their presence elevates your commitment to physical activity, creating a potent influence. There is an increase in support, motivation, and shared goals.

Sangha

The Buddha spoke about 3 jewels that lead us to enlightenment—buddha, dharma and sangha.  Buddha is knowing that we are all the Buddha, dharma is the teachings.  But even with this knowledge, and the warm accompaniment of all of the spiritual teachings, we cannot reach true understanding of the nature of things without sangha—a community that shares a goal.  When coupled with presence and intention, practicing yoga brings us deep into ourselves, deep into our greatest inner inquiry.  When we move into this profundity and have the accompaniment of a friend, it brings  our practice to new depths.

So, there you have it.  I hope that I get to practice alongside you and a pal some time soon in a sweaty room! 

With love,

Jess

 


Jess Robertson is a mom, a bass flute player, a loving cat-mom, dog aunty, and the co founder of Modo Yoga and the New Leaf Foundation.

MODO COMMUNITY PLANTS MORE THAN 9,000 TREES WITH SWEAT FOR SUSTAINABILITY

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“The best time to plant a tree is twenty years ago. The second best time is now.”

― Chinese proverb

 

Protecting our global home is at the root of Modo’s 6 pillars and is of the utmost importance—not just for future generations, but for each and every one of us alive right now. And, as overwhelming as climate change may feel, our practice can remind us that all big changes begin with taking action on the smaller ones. Especially when those smaller actions are done in community.

One example of a “small” action that can have a BIG impact is to raise awareness for and donate our karma class funds to Earth-loving organizations.

Sweat For Sustainability is Modo Yoga’s ongoing, community-wide initiative in support of One Tree Planted—a non-profit organization focused on global reforestation. It began in September 2023 with a month long fundraiser that raised over $9,000 by 20 participating Modo studios, and continues on as a way to show our support for the earth.

Plant a tree (or ten!) with us at any time by visiting our donation page and contributing any amount you’d like—one tree is planted for every $1 donated. Want to offset a flight or your annual carbon contribution? You can do that here! Modo Yoga studios will also continue to host karma classes where 100% of the funds raised will go directly to One Tree Planted.

Trees play a vital role in creating clean air and water, a healthy climate, and providing habitats for wildlife. And, by partnering with One Tree Planted, Modo Yoga is making an impact on reforestation around the world in an effort to provide jobs to minimize poverty in local communities, improve climate change resilience & mitigation, and restore forest cover to improve food security.

Donate now and help One Tree Planted and Modo Yoga plant a forest.

Download our new app and book your classes with ease!

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We’re so excited to say that starting now, Modo Yoga studios are using a new and improved booking platform and App! Get ready for a more user-friendly interface, less clicks, and less time spent at the front desk.

We know that change can be challenging, but we’ve taken all the necessary steps to help ensure that this transition is as seamless as possible.

To get started, just follow these simple steps:

      1. Click here to reset your account password
      2. Enter the email address associated with your account at your local Modo Yoga studio
      3. Reset your password through the link you’ll receive via email
      4. Click here to log in using your new password
      5. Once logged in, go to “Personal Information” and check that your credit card information is up to date
      6. Download our New App named “Modo Yoga”. This provides the best student experience and is available for both iPhone and Android. *Note our current app is no longer functional.
      7. Enjoy your new booking experience!

 

WHAT ARE SOME BENEFITS OF THIS NEW PLATFORM?

This platform provides a much smoother purchase and booking experience both online and at the front desk. For example, you’re now able to pre-pay for mat & towel rentals when booking a class. We’ll also have Apple Pay terminals set up at the front desk! And more upgrades are coming later on. 

WHAT ABOUT MY EXISTING CLASS PACK/MEMBERSHIP?

It has all transferred over. All of your active class packs and membership subscriptions are now in our new system. If you have an active product you can start booking away once you’re logged in.

We’re thrilled to have brought you this new system and can’t wait to continue offering new functionalities over time to make your experience even better.

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