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Our Search for the *Perfect* Hot Yoga Mask

It goes without saying that working out is good for both your physical and mental health. The sense of achievement, the endorphin rush, need we say more? However, exercising during COVID-19, a time of uncertainty, isolation, and ever changing health mandates, can be challenging. 

Recently, Dr. Bonnie Henry has stated that it is now an “expectation” for people to wear a face mask while in a public space. While the announcement promotes greater health and safety practices in the province, many Vancouverites have been asking the same question: How can I comfortably wear a face mask while working out?

With so many different options, and price points out there, the MYV team struggled to find a face mask that just worked! We wanted a face mask that was comfortable, stayed on our face, and didn’t distract us while we were practicing hot yoga and dripping in sweat. 

Luckily, the hive mind of our MYV community stepped up big time during our Mask on the Mat Challenge and provided us with tried-and-true recommendations for their favourite face masks to exercise in.

General Tips and Tricks for Selecting a Mask

By far, the most popular recommendation was a *basic layered cotton face mask*. Cotton face masks are a solid choice for protection as they are often more comfortable and breathable than many synthetic fabrics on the market. Finding a cotton face mask with a tight seal is a non-negotiable while working out, and should be a priority when shopping around.

Whatever fabric you go with, a *structured mask* works best. Face masks made from a loose piece of fabric tend to shift around on your face when you breathe deeply, and can sometimes block the nostrils when you inhale – definitely not what we want in our hot yoga practice. If you have a structured cotton mask that keeps the fabric away from your nose and mouth, you’re golden!

To create a better fit and ensure that your mask doesn’t slip and slide around your face during a yoga class, *adjustable ear straps* are a feature to look out for. When you mask fits properly, you will be able to pay less attention to adjusting and fixing your mask during practice, which means more time spent being mindful and present. 

Some students from our community and the greater Modo Yoga community have found that *disposable masks* work quite well in the hot room. The breathability of a disposable mask will keep you smiling but you may need to bring multiple masks just in case the first one gets too sweaty, or worse, tears mid class! In a pinch, disposable masks will get you through, but being  true to our Be Green pillar, we suggest going the reusable route. 

Reusable masks don’t need to be fancy or store-bought. Many of our students tried their hand at creating their own masks out of cotton fabric they had laying around or repurposing old bandanas. You can find lots of tutorials online on how to make your own *homemade mask*. If you’re looking to get crafty, this is a great option.

Masks Recommendations from our Community

From our Mask on the Mat Challenge, we learned that there is no best mask for a hot yoga practice. Not every mask will work for every person so it is best to try out a few until you find one that works for you and then stick with it! Here is a list of 11 masks that were tried and tested by our students and teachers in the hot room and during other physical activities:

Pillar Heights

Pillar heights offers five different mask designs (logo free!) that come in many different shapes, sizes, and colours. Our recommendation is the Chariot Mask as it is structured with a close fit. All their masks are made with protection and safety in mind. As a bonus, Pillar Heights is a local and sustainable company! 

• Made in Canada? Yes! Vancouver based company, masks made in Canada.
• Material? 100% cotton.
• Structured? Yes! Sits away from your face, nose, and mouth
• Adjustable? Adjustable nose piece and adjustable full head strap or ear loops
• Price? $14-17, with many customizable options.

Cutting Room

The Cutting Room is a local Vancouver company that is a one stop shop for designers and brands looking for assistance in navigating the complex procedures of creating a new collection. They are currently selling a variety of masks in both kids and adult sizes that are lightweight and comfortable. The masks come in different styles and have space to add a filter if you desire. And if you needed another reason to love this company, part of the proceeds from all their masks go towards the local Food Bank!

• Made in Canada? Yes! Canadian company based in Vancouver.
• Material? 100% Cotton.
• Structured? Varies with style.
• Adjustable? No, but offers different sizes.
• Price? $25 for three, $55 for six.

Wedding Star

Wedding Star is a Canadian company that focuses on wedding gifts and accessories. They offer masks that are lightweight, structured and feature adjustable ear loops and nose pieces. There are lots of different colours and patterns to choose from so you can remain stylish. Wedding Star masks have three layers of protection and a pocket to insert a filter if you choose

• Made in Canada? Yes! Canadian company based in Alberta.
• Material? Cotton and rayon blend.
• Structured? Yes! Sits away from your face, nose, and mouth.
• Adjustable? Yes! Adjustable ear loops and nose piece for custom fit.
• Price? $13 each

Tentree

Tentree is a Canadian apparel company that plants 10 trees for every product sold. Their Protect Mask is a double layered mask with a space to add an additional filter (available for purchase) and is made from recycled and repurposed materials. The masks come in a pack of three and are pre-washed to ensure that they won’t change shape.

• Made in Canada? Canadian company, but masks ethically made in China.
• Material? Outer layer: 53% hemp, 44% recycled polyester, and 3% elastane; Inner layer: 70% organic cotton, and 30% hemp.
• Structured? No. 
• Adjustable? Non-adjustable.
• Price? $25 for a pack of 3.

Knix

Knix is a Canadian company that is known for making bras and underwear, and specializes in creating comfortable leak-proof products. Their FreshFix Air Mask filters 99.9% of bacteria and is lightweight, breathable, and liquid repellant. 

• Made in Canada? Canadian company, based in Toronto.
• Material? 91% polyester, 9% polyurethane.
• Structured? No.
• Adjustable? Adjustable ear straps.
• Price? $20 each, or $35 for two.

Olive and Splash

Olive and Splash makes three different masks: this Infinity, which is ultra lightweight, the Air Mask, which is medium weight, and the Original Fit, which is heavy weight. Check out all of their mask options online and see which one is best for you! The Infinity Athletic Mask has positive reviews and comes in a number of different sizes. It is made from a lightweight double layered micromesh, which makes it more breathable than other masks but may not work at blocking the spread of particles or bacteria as well as a thicker cotton mask can. 

• Made in Canada? Yes! Canadian company based in Ontario. 
• Material? Varies with type of mask – Bamboo cotton or micro mesh.
• Structured? No.
• Adjustable? No, but offers different sizes.
• Price? $25 each.

Inner Fire

Inner Fire is a Canadian activewear company that was started by a Modo Yoga Teacher! They create products made from sustainable and recycled materials – we have previously sold their legging and shorts in our studio! Their Consideration Mask is made from that same sustainable material!

• Made in Canada? Canadian company, based in Vancouver.
• Material? Recycled polyester spandex, rayon, bamboo, and cotton. 
• Structured? No.
• Adjustable? Non-adjustable.
• Price? $20 each.

Zensah

Zensah has a variety of face masks available for purchase: the Ear Loop Face Mask, the Technical Ear Loop Face Mask, the Performance Face Mask, and the Copper Face Mask. The Performance Face Mask in particular is designed to be an athletic mask that is breathable, anti-bacterial, moisture wicking, thermoregulating, and quick drying. It has silver microparticles embedded in the fabric that halt the bacteria growth and keep the masks odor free! It was even one of Mens Health Editor’s pick for most light, comfortable, and breathable face masks on the market – need we say more?

• Made in Canada? No. American company is based in South Florida.
• Material? 70% Polyamide, 23% Polypropylene, 5% Elastane, and 2% Silver.
• Structured? Yes! Sits away from your face, nose, and mouth.
• Adjustable? Non-adjustable.
• Price? $16 each.

UNIQLO

UNIQLO is known for offering high-quality, functional, and affordable clothing. Their AIRism Mask is lightweight, breathable, and comes in three different sizes. It has three layers: the first made of AIRism fabric wicks away moisture; the second offers extra protection with a washable, built-in filter; the third blocks UV rays using the same AIRism fabric. 

• Made in Canada? No, company based in Japan.
• Material? Body is 90% Nylon, 10% Spandex; String/ear loops is 75% polyester, 13% spandex, and 12% Curpo; Filter is made of polypropylene.
• Structured? Yes! Sits away from your face, nose, and mouth.
• Adjustable? No, but does offer different sizes.
• Price? $15 for 3-pack.

SHAN

SHAN is a Canadian company best known for high quality swimwear and resort wear. Their Protective Mask comes in three different sizes and is made from eco-friendly material that is quick dry, wrinkle resistant, and bi-elastic without compression. 

• Made in Canada? Yes! Canadian company based in Quebec. 
• Material? 75% Polyamide, 25% Elastane.
• Structured? No. 
• Adjustable? Non-adjustable.
• Price? $20 each.

Under Armour

Under Armour’s Sport Mask has received mixed reviews. Some people find the fabric to be too thick, but others think it’s just right! The mask is structured so that it sits away from your face and also features a comfortable nose piece that you can adjust to fit your face. It offers three layers of protection: a water resistant outer shell, a polyurethane open-cell foam in the middle, and a soft interior lining with an antimicrobial treatment. The middle layer foam is great to let air through and ensure that the mask is breathable, however, it is harder for moisture and sweat to pass through. 

• Made in Canada? No, American company.
• Material? Outer layer: 100% Polyester, Insert: 100% Polyurethane, Interior/ear loops: 77% Nylon/23% Spandex.
• Structured? Yes! Sits away from your face, nose, and mouth.
• Adjustable? Adjustable nose piece, but non-adjustable ear straps.
• Price? $35 each.

Still hesitant to wear a mask during a yoga practice?

Wearing a mask during class may be intimidating, but it doesn’t have to be all or nothing! Rather, it can be a challenge that you work towards. Try wearing a mask for just 10 minutes during class. If that feels okay, try 15 minutes next time. Everyone is different and not every mask will work for everyone. Eventually, you may be able to find a mask that works for you, and it will feel like it’s not even there!

Many students found that practicing with a mask gave them peace of mind and allowed them to be more present in their practice. One student has said:

“What I like about wearing a mask during practice is that I don’t feel nervous about letting out an exhale through my mouth. Sometimes I just need a relaxing deep exhale, and with a mask on, I don’t have to worry about breathing around my neighbours!”

Our current studio rule is that a mask must be worn in all common areas of the studio – entryway, changerooms, hot room – and can be taken off once you land on your mat. At this time, we have not mandated that masks be worn during practice. As we continue to see a rise in cases, however, we want you to feel empowered to make your own choice to wear a mask on your mat or not. Our hope is that this blog post will provide you with some great suggestions and tips if you do choose to wear a mask during your yoga practice at the studio. UPDATE: Masks are now required during class (November 2020).

As Dr. Bonnie would say, Be kind. Be calm. Be safe.

STUDIO POLICIES: GENERAL ETIQUETTE 

SCHEDULE CHANGES 

INSTRUCTORS, CLASS TYPES, AND CLASS TIMES ARE SUBJECT TO CHANGE WITHOUT NOTICE. PLEASE REFERENCE THE MYV WEBSITE OR APP FOR THE MOST UPDATED INFORMATION. 

MAT & TOWEL POLICY 

MAT TOWELS, SHOWER TOWELS, AND YOGA MATS ARE INCLUDED IN CERTAIN MEMBERSHIPS OR ARE AVAILABLE FOR RENT AT THE FRONT DESK. PLEASE HELP US UPHOLD OUR “BE GREEN” PILLAR BY USING ONLY ONE OF EACH. 

EQUIPMENT USE 

YOGA BLOCKS AND STRAPS ARE AVAILABLE FOR FREE USE IN THE HOT ROOM. IF YOU USED EQUIPMENT (INCLUDING RENTAL MATS) PLEASE BRING THEM OUT WITH YOU AFTER CLASS SO WE CAN CLEAN ITHEM PROPERLY. 

ROOM SPACING 

SPOTS IN THE HOT ROOM ARE ON A FIRST-COME FIRST-SERVED BASIS. PLEASE ALIGN THE TOP RIGHT HAND CORNER OF YOUR YOGA MAT WITH THE RED MAT MARKERS TO ENSURE EVERYONE HAS THEIR OWN SPACE. 

ATTENDANCE 

PLEASE ATTEND CLASSES NO MORE THAN TWICE PER DAY. THIS 

RECOMMENDATION PRIORITIZES YOUR HEALTH AND WELL-BEING AND LEAVES SPOTS FOR OUR OTHER COMMUNITY MEMBERS. 

STAY A WHILE! 

PLEASE RESPECT YOUR FELLOW STUDENTS AND STAY FOR THE ENTIRETY OF THE CLASS. LEAVING PREMATURELY DISRUPTS THE OTHER STUDENTS. THE DURATION OF ALL CLASS TIMES ARE POSTED ON THE CLASS SCHEDULE. 

RUNNING LATE? 

OUR CLASSES START AND END AT THE SCHEDULED TIMES. PLEASE PLAN TO ARRIVE WITH ENOUGH TIME TO SETTLE IN AT THE STUDIO. LATE-COMERS WILL NOT BE ADMITTED.

STUDIO POLICIES: FIRST TIME 

WELCOME! 

PLEASE CHECK-IN AT THE FRONT DESK AND AIM TO ARRIVE AT LEAST 5-10 MINUTES BEFORE YOUR CLASS SO WE CAN GET YOU SETTLED IN. 

JOIN US 

MEMBERSHIP PRICES, TERMS, AND PERKS ARE SUBJECT TO CHANGE AT MYV’S DISCRETION. PLEASE SEE THE WEBSITE FOR UPDATES OR ASK US AT THE FRONT DESK! 

CANCELLATIONS 

MUST BE MADE MORE THAN 4 HOURS BEFORE THE CLASS TIME TO AVOID PENALTY. IF A STUDENT LATE CANCELS OR NO SHOWS ON A CLASS CARD PASS, THEY WILL LOSE THAT CLASS. UNLIMITED AND INTRO MEMBERS WILL BE CHARGED A $15 FEE FOR LATE CANCELLATIONS AND NO SHOWS. 

SHHHHH… 

PLEASE AVOID CELL PHONE USE IN OUR STUDIO. OUR HOT ROOM IS A SILENT SPACE AND THAT INCLUDES THE USE OF CELL PHONES. PLEASE SILENT SMART WATCHES TO AVOID DISTRACTING OTHER STUDENTS. 

WAITLIST POLICY 

A SPOT ON THE WAITLIST DOES NOT GUARANTEE A SPOT IN THE CLASS. WAITLISTED STUDENTS WILL BE AUTOMATICALLY MOVED INTO CLASS IF A SPACE BECOMES AVAILABLE UP TO 6 HOURS BEFORE THE CLASS . PLEASE REFERENCE YOUR BOOKING ON THE WEBSITE OR APP FOR UPDATES. 

MAT STORAGE 

FREEDOM MEMBERS MAY CHOOSE TO STORE THEIR MAT AT THE STUDIO. MYV ASSUMES NO LIABILITY IN LOST OR STOLEN BELONGINGS (YOGA MATS, BLOCKS, OR WATER BOTTLES) . ITEMS STORED ARE LEFT AT OWNER’S RISK. 

LOST & FOUND POLICY 

MYV IS NOT RESPONSIBILITY FOR ANY LOST OR STOLEN PROPERTY. WE SUGGEST LEAVING VALUABLES AT HOME OR USING OUR LOCKERS IN THE CHANGE ROOMS. LOST AND FOUND ITEMS ARE HELD FOR ONE MONTH BEFORE THEY ARE DONATED.

STUDIO POLICIES: PURCHASES 

SALES POLICY 

ALL SALES OF SERVICES AND RETAIL ITEMS ARE FINAL. ALL SERVICES ARE NON-REFUNDABLE, NON-TRANSFERRABLE, AND NON-EXCHANGEABLE. ALL SERVICES MUST BE PRE-PAID. 

MEMBERSHIP CANCELLATION 

CANCELLATION REQUESTS MUST BE MADE AT LEAST 7 DAYS PRIOR TO THE RENEWAL DATE. PLEASE VISIT THE “MORE” TAB ON OUR WEBSITE FOR FURTHER INSTRUCTIONS. 

https://vancouver.modoyoga.com/cancelling-your-membership/ 

MEMBERSHIP SUSPENSION 

SUSPENSION REQUESTS MUST BE MADE AT LEAST 7 DAYS PRIOR TO THE RENEWAL DATE ARE SUBJECT TO A $20 SERVICE FEE. SUSPENSIONS ARE PERMITTED FOR UP TO THREE MONTHS LEAVE. PLEASE VISIT THE “MORE” TAB ON OUR WEBSITE FOR FURTHER INSTRUCTIONS.

SALES POLICY 

ALL RETAIL PURCHASES ARE FINAL – WE DO NOT OFFER REFUNDS. ITEMS MAY BE EXCHANGED WITH A RECEIPT UP TO 2 WEEKS AFTER THE INITIAL PURCHASE DATE FOR STUDIO CREDIT ONLY. 

EXCHANGES & FINAL SALE 

MERCHANDISE MUST BE UNWASHED, UNWORN, OR UNUSED WITH ORIGINAL TAGS OR LABELS ATTACHED. FINAL SALE ON WATER BOTTLES AND SCRUNCHIES. 

In light of the recommendations given by the Provincial government, we will be re-opening the studio at reduced capacity. As a result, we are moving to pre-registration for ALL classes. You can sign up for class through our website or Modo Yoga app.

Signing up online for the first time and wondering what you’ll need to do? Keep reading for a step-by-step guide for in-app and online registration!

Signing Up via Modo Yoga App (available for iPhone & Android)

1. Download the Modo Yoga App from the Apple (iPhone) or Play Store (Android).
2. Open the app and select “Vancouver” from the list of locations to see our schedule.
3. Choose the class you’d like to attend
4. Click “Book Class.” You should receive a pop-up notification on your screen when the registration is successful! If you do not have an existing pass on your account, you will be prompted to purchase a pass option from our online store.

Signing Up via the Website

1. Click “View Schedule” on the home page. You can also find a link to the schedule under the “Join” tab.
2. Click “Sign Up” to register for the class you’d like to attend
3. Sign In to your MindBody account. If you have never registered online before, you may be required to create a profile. Make sure to use the email you have on file with us to complete this step! If you have any issues, email us at manager@modoyogavancouver.com and we’ll get you set up.
4. If you have an existing membership or class card on your account, you’ll receive confirmation that you have successfully registered for class.
   If you do not have an existing membership or class card, you will be prompted to make a purchase in order to reserve your spot.
   If you have an existing pass but are still prompted to purchase, please reach out to manager@modoyogavancouver.com so we can look into this for you.

We look forward to welcoming you back to the studio class soon!

We are reaching out with so much love and tenderness to let you know that we have made the difficult but necessary decision to temporarily close our doors – effective today Monday, March 16th, 2020.

We will be putting all memberships on an immediate suspension as of today. You will be able to make full use of your freedom membership, sunrise membership, or intro months when the studio re-opens.

Thank you for being such an amazing group of students and community members. We feel honoured to be journeying through this with each of you and we hope to see you soon in that sweaty room.

Join us in giving a big warm welcome to our new manager, Laura Crowe! She has been a part of our community for a few years as a student and more recently as an Energy Exchange Ambassador. We are so excited for her to take on this new role and join our big sweaty yoga family!

As our Modo Voices feature this month, we asked Laura a few questions so that we can all get to know her better.

Can you tell us a bit about your role in the Modo Vancouver community? What about your responsibilities brings you joy?
I fell in love with Modo Yoga Downtown in Toronto. When I moved to Vancouver in August 2017, I searched for a sister location to continue my practice and was happy to find MYV. While I have been practicing at MYV for a few years, I feel like I truly joined the Modo family when I began Energy Exchanging in August 2019. I’ve enjoyed getting to know the teachers and staff, and over the past months have found comfort in becoming a larger part of the community, and giving back to the studio. I’ve also gained a much deeper relationship with my yoga practice. I am so excited and honoured to become the new manager of MYV. I can’t wait to get started, meet everyone, and take care of the studio and community that has taken care of me for so many years!

How has your practice, and your relationship to your body, community, and the world, transformed since practicing at Modo Yoga?
Since practicing Modo Yoga I have become much more connected to my breath, and have learned to relax and meditate at home, which has greatly helped my ability to shut my mind off when trying to fall asleep. As well, since becoming a part of the Modo community I feel more understanding and compassionate; they say that energies are contagious and that you should surround yourself with people that reflect who you want to be and how you want to feel. I can confidently say that the Modo community has inspired me to live a happier and healthier life.

How has the Modo community supported you through your yoga practise and health journey?
I remember when I first entered a Modo studio in Toronto. The warm environment (both the people and the room) and the feeling of genuine kindness and support – everyone was so friendly, welcoming and encouraging.

When I moved to Vancouver the Modo community provided me with familiarity in a new city. Since then I’ve gone through phases where I’ve let stress take over, and have lost sight of my yoga practice. Even after time away from the studio, the Modo community has always remembered and greeted me with open arms, and the teachers have always given me attention to help improve my practice. Now, the positive, boosting atmosphere of MYV is like a daily medicine that cures me when I’m feeling down or stressed.

What is your favourite yoga class to take at Modo Yoga and why? Do you have any tips or advice for those who are new to hot yoga?
It’s difficult to pick a favourite class. Modo and Modo/Yin have been my choice classes for a long time, but now that I’m stronger and have more control over my breathing, I really enjoy Modo Flow classes. I like the challenge and the way I feel after class, mind and body. I’ve also recently grown to love Live Music classes. I’m able to close my eyes, focus on me, and lead myself through the practice. It’s been very gratifying.

For someone who is new to hot yoga, I suggest focusing on yourself in the hot room and asking for help from that teacher when you’re uncomfortable or not sure about a posture. Do not compare yourself to others, and do not “compete” with others. It’s so easy to be influenced by those around you. Not only will every pose sit with you differently, but your left side will also be different than your right side. Drink lots of water, look yourself in the eyes, and breathe. Yoga is not about them, it’s about you.

What is your favourite yoga pose and why?
There are a number of yoga poses that I have grown to favour over the years. These poses are not the same as they were when I first began, and I am sure they will change in the future. These days my body craves hip openers. Whenever I enter the hot room, I make sure to spend extended time in Reclined Butterfly or Reclined Cobblers, Pigeon on both sides, and Reclined Hero. Each of these poses allow me to relax and sink into my practice while stretching in all the right places. They give me feelings of content and total repose.

Can you think of a time where practising yoga helped you navigate a particular stage in your life?
After I finished my undergraduate degree, I was looking for work and trying to navigate an unstructured life. Coming out of school and out of a daily routine was difficult. I had never had so much freedom! So, when my life was a blank slate of disarray, my regular hot yoga practice gave me stability and reminded me of who I was in a time of flux. When everything else in my life was changing, yoga kept me grounded.

In the Modo community, celebrating Black History Month is more than just a trendy Instagram post. Equally, the themes of inclusiveness and acknowledgement that get talked about in depth during this time of year are foundational to what we aspire to create within ourselves and our community throughout the remaining 11 months of the year. Whether it’s committing to create more inclusive spaces for Black yogis, to celebrating #blackexcellence in yoga, to acknowledging the deep connections between Black history and yoga as a transformative process for body, mind, and community, this month gives us the opportunity to reflect and reassess our role in this ongoing conversation.

One way to uproot and address anti-Blackness in our yoga practice and yoga community spaces is to acknowledge the interconnectedness of spiritual growth and structural change. Liberation of our minds and bodies from stress is tied to the liberation struggles of communities facing social injustice and oppression. While this might seem to be a natural connection to you, the original and revolutionary contributions of Black-Feminists to our conceptions of care, community, and self-love often gets erased in conversations surrounding health and wellness in the modern world. We would like to take this opportunity to give presence to a few of these exceptional thinkers, and highlight the contributions that they made to our modern conceptions of self-love, as well as offer some considerations for you to ponder moving forward in 2020:

1. “Self-care is a way of maintaining both wellness and balance in the energetic economy of social and economic intercourse. Activists and caretakers who do not attend to self-care are vulnerable to burnout, and burnout in turn can breed alienation from both issues and communities… Self-care and care of others needs to be balanced.” – Layli Maparyan
2. “Even if it makes others uncomfortable, I will love who I am.”- Janelle Monáe
3. “Everything that happens to us teaches us, if we are open to it.”- Alice Walker
4. One of the best guides to how to be self-loving is to give ourselves the love we are often dreaming about receiving from others. There was a time when I felt lousy about my over-forty body, saw myself as too fat, too this, or too that. Yet I fantasized about finding a lover who would give me the gift of being loved as I am. It is silly, isn’t it, that I would dream of someone else offering to me the acceptance and affirmation I was withholding from myself. This was a moment when the maxim “You can never love anybody if you are unable to love yourself” made clear sense. And I add, “Do not expect to receive the love from someone else you do not give yourself.” ― bell hooks
5. “Do not expect to receive the love from someone else you do not give to yourself…The light of love is always in us, no matter how cold the flame. It is always present, waiting for the spark to ignite, waiting for the heart to awaken.” – bell hooks
6. “Caring for myself is not self-indulgence, it is self-preservation, and that is an act of political warfare.” ― Audre Lorde
7. ‘The golden rule suggests that we should treat other people the way that we want to be treated. That might seem simple enough, but it assumes that we are the standard for other people’s experiences and we’re not. We want to treat people the way they want to be treated, which means we have to ask. We also have to be prepared to ask with the willingness to give.” – Kim Katrin Milan
8. “I am no longer accepting the things I cannot change. I am changing the things I cannot accept.” -Angela Davis
9. “You have within you the strength, the patience, and the passion to reach for the stars, to change the world.” -Harriet Tubman
10. “Challenging power structures from the inside, working the cracks within the system, however, requires learning to speaker multiple languages of power convincingly.” – Patricia Hill Collins

Some questions we invite you to consider this month as you reflect on these thoughts, as well as your role as an individual in this ongoing, complex cultural conversation:

In our consumption of narratives on self-care, how can we continue to presence and give gratitude to the Black-Feminists from whom we’ve inherited these gifts and not erase the political struggles from which these insights have been birthed?

How is our practice of spiritual liberation and transformation through yoga tied to the liberation of all and the transformation of society?

How can we be better allies to support Black, racialized, and Indigenous yogis as our neighbours on the yoga mat? How can we be more cognizant of how we hold and take up space in a yoga studio?

There’s no conclusion that is appropriate for the conversations around Black History Month, or for the amazing women quoted here. More importantly, there is no conclusion needed: this conversation is never ending, always expanding, and ready for you to hear.

Although our yoga mats are our own space, we share the hot yoga studio with teachers and fellow students. Community spaces are not just rooms in a building but are held in place between our bodies and how we treat those with whom we share a space. Although during class we may move in sync with the same rhythms and flows, there are some behaviours that may be disruptive to another’s practice. Instead of telling you what not to do, we have compiled a list of off-the-mat practices that are community-centered and empower you to co-create a space in which your yoga practice is tied to the comfort, happiness and ease of others.

1)    Give yourself enough time to arrive a little earlier for class. This way you won’t be walking in late when others are in their first happy baby of the day. This also gives you some time to connect with the studio staff and teachers before the class to discuss injuries, access needs and connect!
2)    Our shoes carry the tough energies of our day, as well as dirt. Hot yoga is a bare-footed practice and there is something grounding about walking around barefoot in a studio trusting that others have not worn their outside shoes in the space.
3)    Instead of rushing into a class right when the class before you is ending, sit down and enjoy some tea. There will be enough space for you. Your favourite location in the room will be waiting for you or maybe you’ll discover a new location! This way you are not bumping into those who just finished a challenging or super relaxing class and may be disoriented.
4)    Locking up your belongings in the changing room instead of bringing everything into the yoga room is a way of holding space for more bodies and mats in the room!
5)    If it is a smaller class size, try and leave some space between you and others so everyone can take that extra space to really go deeper in those twists.
6)    Whispering, gossiping, talking with friends in the yoga room can really be stressful and irritating for others who only have the brief moments before the class as their time for meditation. Instead, use the time to acquaint yourself with silence, meditation or some deep breathing practices. This also applies to technology (cellphones, pagers, watches that beep)
7)    Make sure to grab an adjustment consent chip before entering the heated room to indicate to the teacher whether you would like hands-on modifications, support and adjustments.
8)    There will be a class where there may not be more than an inch of space between you and your neighbour. Turns out that live music Sunday night class is everyone’s favourite too. Make space for others to enjoy the evening with you and try out a humble cactus post instead of a full stretch.
9)    Although lavender, eucalyptus and mint scents feel great for you, be mindful of how much your scents travel as others may be sensitive or allergic to scents. Certain scents may compromise other students’ ability to breathe comfortably and could possibly trigger an allergic or asthmatic reaction. Please also be mindful of any scented products you bring into the studio to use after class including cosmetics, deodorants, perfume/cologne, shampoo, etc. It’s important to remember that the studio is a shared space, one that thrives best when we all show little extra kindness and understanding towards our classmates.
10) Remember to return rented or borrowed items back to the front desk or place used items in the cleaning stations.
11) Yoga is not just for “everybody”, it’s for every “body.” Sometimes we can’t help but compare our poses to our neighbour’s or stare at everyone else in the practice room. Practice ways to compassionately and lovingly gaze at yourself and others during yoga. It is a way to embrace yourself, and others. No matter where we are on our yoga journeys, we are here, together, moving through the same postures however they feel right in our own individual body.

Its that time of the year again. With the holidays on the horizon, and gift shopping on our minds, will you be one of the millions heading to the malls in search of the best deal or perfect item? Whether it’s worrying about stretching a budget, or the price tags on a loved one’s wish list, or the endless comparing of presents, this can be a dizzying and stressful time of the year. Before your email inboxes fill up with bright FLASHING SALES, 90 PERCENT OFF, flickering images, we have prepared a list of 5 ways you can stay grounded and shop mindfully this holiday season.

1. Setting and Communicating Boundaries
From in-laws, extended family, colleagues to friends, it can feel intimidating and impossible to shop for everyone all at once. Schedule a time for you to check-in with yourself about your budget for holiday shopping, a list of items you can purchase within your budget for loved ones you will be gifting, and possible ways to communicate anxieties, concerns and boundaries about holiday shopping. Sometimes what is on everyone’s mind is: “Can we please keep presents under $20 this year?”, or “Can we all try and gift DIY or homemade presents?”, or “Let’s arrange a secret Santa so there is less pressure to shop for everyone and we can focus on getting one meaningful gift.” Communicate with your family and loved ones what your boundaries, intentions and goals are in gift-giving and how you can re-define this tradition to be sustainable, meaningful and respectful of personal boundaries.

2. Re-Gift!
There is no shame in reusing and recycling lightly used clothing, gift cards, homeware etc. If its in good shape and you think it will make someone else happy, then reuse, re-wrap and re-gift. Think of all of the stuff you have in your home others have given you that you never use. You can even make it a gift-giving theme in your community—like a holiday gift-swap. Bring a gift, take a gift!

3. Mindfulness and Malls
Let’s say you do end up at the mall this weekend. No shame. Just have a game plan. Is there a particular deal for a product that makes the most sense to you? Make a mall route map. Head to these stores first and prioritize what is on your list. Alternatively, don’t have a list or any clue on what to get loved ones? Take cash and figure it out on the spot. Use the cash as a budget and do not dive into the credit or debit cards. This way you have a physical sense of the cashflow and can hold yourself accountable. If the anxiety-inducing frenzy of malls drives you to online shop, another possibility to keep it low key are experience-based gifts. Think a pair of movie tickets, an escape room ticket, a coupon booklet etc.

4. Quality over quantity.
Sometimes getting one quality, meaningful and sturdy gift for a loved one is better than a basket full of jams, 3 pairs of socks and a box of plastic trendy items they may never use. Instead of opting for buying more physical items to impress others out of anxiety, schedule time to really draw a sketch of what you know about this person and what you feel will be a great present. Wrap this one item beautifully and write a thoughtful card.

5. Homemade!
We all have that one sweet loved one who creates, designs and bakes their gifts. Each treat is custom-made. There is something incredibly heartwarming about a homemade gift. It reminds us that someone out in this universe spent their time and energy creating something as a way to care for us and our happiness. What can be better than this? One way to use Black Friday and Cyber Monday deals to your advantage is to buy wholesale or bulk products if you want to make a lot of DIY and homemade items.

Wishing you a mindful holiday shopping season 

The More You Know: Tools and Tips for Better Mental Health

For World Mental Health Day, our team at Modo Yoga has created a list of useful community resources, tools and information. According to Canada’s Mental Health Association, what constitute good mental health are a sense of self, a sense of purpose, of belonging and contribution, enjoyment and resilience. Taking time to self-educate about mental health is not just a way to support loved ones who may be struggling with mental illness but also a way to be empowered and be an advocate for yourself and others, especially in medical spaces. We also know how incredibly lonely and isolating it can be to navigate healthcare services, tools and pathways on your own. We hope that we ease this difficulty for you in a small way with this gesture and challenge you to take at least one tool for yourself, and share one with a friend!

1)  A Sense of Self

Mental Health Resources in Metro-Vancouver: Here to Help BC has an amazing resource library that is easy to use and not overwhelming. They also have a tool called P.R.E.P.A.R.E that teaches you how to communicate to a doctor your concerns.Link: https://www.heretohelp.bc.ca/factsheet/getting-help-for-mental-illnesses

• Plan: Make a list of the main points you want to tell or learn from your doctor or health care provider.
• Report: During your visit, tell your doctor what you want to talk about.
• Exchange Information: Make sure you tell the doctor about what’s wrong. Printing out an online screening tool, or bringing a diary you may have been keeping can help. Make sure to describe the impact your symptoms or side effects are having on your day-to-day life. Sometimes it can help to bring someone along for support and to help describe your behaviour and symptoms if you’re unable to.
• Participate: Discuss with your doctor the different ways of handling your health problems. Make sure you understand the positive and negative features about each choice. Ask lots of questions.
• Agree: Be sure you and your doctor agree on a treatment plan you can live with.
• Repeat: Tell your doctor what you think you will need to take care of the problem.

Mental Health Checklist: One of the toughest challenges with seeking help is communicating and articulating pain associated with mental illness to our friends, family and to medical professionals. This tool, created by the Canadian Mental Health Association, helps you assess the complexities of your feelings and care/access needs. It is also a great way to do a regular mental health check in, especially in busy work weeks as a way of finding balance again. Link: https://northwestvancouver.cmha.bc.ca/news/your-mental-health-checklist/

Meditation:  When you can’t find the time to get to the mat, there is a way to fit in those inhales and exhales! With so much of our lives centred around technology usage, one way to fit in mindfulness on your way to work, picking up the kids or during a study break are these amazing meditation apps that really help with managing anxiety and stress levels. If technology is the source of your stress, try out our guided meditation classes at the studio or build your own practice at home. There are so many ways to find breathing space. Link: https://www.healthline.com/health/mental-health/top-meditation-iphone-android-apps#stop–breathe-amp;-think

Physical Exercise: Whether it’s the boost in happiness hormones (endorphins, dopamine and serotonin), a way to get a solid sleep, exercise is not just about the heart and the body. It does wonders for the mind and spirit. Try out different styles of exercise and change it up to meet your body, mood and mental health wherever they maybe.

Spoon Theory: This communication tool is a way for folks living with chronic illness to gain a sense of energy levels and explain to friends and family how they feel and what they have the energy for on a particular day.  It is a way to explain to a friend last minute cancellations because of illness, anxiety or pain as opposed to feeling guilty for not being able to carry out social responsibilities. https://www.practicalpainmanagement.com/patient/resources/pain-self-management/using-spoon-theory-explain-chronic-pain

Counselling Services and Crisis Support: The Multiple Sclerosis Society has created an amazing guide for reduced cost and affordable counselling services in the metro-vancouver region. Link: https://mssociety.ca/library/document/6QVD0rM3a4uRNlXYOSqpiHcWIK8bgjfJ/original.pdf

2) A sense of purpose

Giving: Whether it’s a smile, your time, or your service, giving back is good for the soul. But there are some days where giving to others comes at the expense of your health. Persian Poet Hafez says, “there are different wells within your heart/some fill with each good rain/others are far too deep for that/in one well/you have just a few precious cups of water/that love is literally something of yourself/ it can grow as slow as a diamond if it is lost.”  What is often lost in conversations on self-care is the beauty of community care. When we articulate our needs for care to others, we give loved ones the joy and pleasure to care for us in a time of need. In doing so, they receive just as much from the experienced as the person being cared for. Sometimes our way to give is to receive.

Community Volunteering: If you are in a place to give time and expend energy, call, email or drop by a local school, not-for-profit organization or community centre to see how you can get involved. One great place to start is: https://charityvillage.com/. Ask yourself, how can you be a better neighbour? Another way to be a part of a beautiful community is to be an energy exchanger at Modo Yoga!

Conversations: Sometimes our loved ones know us better than we know our selves. A unique (and daring) way to get a sense of your skills, strengths and beauty is to ask! It is also a great way to practice communicating our needs for affection and attention and building trust and intimacy in our friendships. Make a list of questions, treat a friend to coffee and see where the conversation leads you!

Daily To-Do Lists: Who says you need to have a wedding to plan, or be a CEO for a checklist? There is something about checking off a mundane task and seeing a list of completed tasks at the end of the day. It is a way of celebrating the little wins of your day. We can be so tough on ourselves for not working hard enough, longer hours, or as fast paced as others, that we forget about how much we accomplish each day. Whether it’s a goal to meet your daily water intake, connect with a loved one or finish an assignment, seeing it all written down on a piece of paper reminds you how much you are already doing and giving to others!
 

3) Enjoyment and resilience

 
Affirmation: A powerful way tore-wire and transform how you speak with yourself and relate with your body is affirmations. In the beginning of your day, ask yourself where you are hurting, what you are feeling insecure about, or what is it that you are anxious or worried about. In response, create one affirmation that will support you in this struggle throughout the day. For example, saying “I am resilient”, “my struggle is real and valid”, “ I will get through this”, is a way to counter negative self-talk and teach our minds new vocabulary to relate with our selves.
 
 
A Regular Yoga Practice: Our bodies and minds do a lot of heavy lifting to carry us through the peaks and valleys of life. Whether it is managing the stress of daily deadlines, healing from intergenerational trauma, or responding to a crisis, practicing resilience is energy-consuming and takes a serious toll on our bodies and minds. Instead of working yourself to the point of burnout or waiting for the next crisis to check in with your body’s needs, cultivate a regular routine of self-assessment and self-compassion.  An on-going dialogue, on the mat and in our journals, is a way of celebrating the mountains we climb every day, bearing witness to our relationship with our bodies and understanding the long-term impacts of our daily hustles on our bodyminds.

Pod-mapping: Pod-mapping is a tool to map your relationships and assess who in your life you can count on, and ask for support, and when (based on the type of need). It is a way of visually outlining and communicating trust, boundaries, expectations and needs to support survivors of violence in their healing. A pod is made up of the people that you would call on if violence, harm or abuse happened to you; or the people that you would call on if you wanted support in taking accountability for violence, harm or abuse that you’ve done; or if you witnessed violence or if someone you care about was being violent or being abused.People can have multiple pods. The people you call to support you when you are being harmed may not be the same people you call on to support you when you have done harm, and vice versa. In general, pod people are often those you have relationship and trust with, though everyone has different criteria for their pods. (Mingus, 2016)

Download a pod-mapping worksheet and instructions here ( link https://batjc.wordpress.com/pods-and-pod-mapping-worksheet/).

Last but not least, here are 52 ways to be invite more joy into your life! (link https://alliworthington.com/blog/52-ways-to-be-happy)

Hot Yoga 101: What You’ll Need for Your First Hot Yoga Class

A water bottle, a yoga mat, a towel and comfortable clothing. This is essentially all you need for your hot yoga practice. Simple, right? Not really. Which type of towel takes care of your sweat but doesn’t have you slipping and sliding left and right? Do I mean beach towel, bathroom towel, or yoga towel? Why does your plastic water bottle keep making loud suctioning sounds in savasana? What counts as comfortable clothing? Do you have to wear a sports bra or go shirtless for optimal performance? Which mat supports your body’s access needs? Why does your mat keep slipping in downward dog? Why is this mat so cute but so painful on your knees? And finally, how do you find gear that not only fits your body but also your budget? 

No matter where you are in your yoga journey, you are not alone with these concerns. It takes some time, trial, and error to learn which yoga gear suits your body and your needs. To support you in the quest to assemble the ultimate hot yoga care kit for your practice, we have compiled a list of tips and resources.  

The Yoga Mat: One size does not fit all!

Figuring out what matters to you and what you need from a yoga mat is the first step. Are you the type of person that is motivated by the design, colours, style of the mat? Do you prefer more cushioning, or less, because of specific injuries, pain or access needs? Do you want to invest in a sustainable, eco-friendly and durable mat? How much traction and grip does it offer if it gets wet during hot yoga? Luckily, you don’t have to try out all the yoga mats at the mall to find these answers because some lovely researchers have already tried, tested, and reviewed yoga mats here. (hyperlink: https://www.consumersadvocate.org/yoga-mats)

The Water Bottle:

Some prefer to sip on warm water during class to adjust to the heat. Others prefer water bottles that keep their water cold and can also be used as a light cold compress in peak times during class.  Metal or glass bottles tend to be more durable and sustainable then the regular reusable plastic water bottle. 

Pro-Tip: If you struggle with meeting your hydration goals, don’t be afraid to add in some electrolytes for the extra hydration and energy boost in power flow, or some lemon and mint for detoxing in yin classes. Did you know when you sign up we gift you a sweet Modo Yoga water bottle?  

Towel: 

For a hot yoga class, you will need the following: 

Face Towel: Any small towel works to keep those sweat drops from distracting your focus in tree pose. At Modo Yoga, we always keep extra, fresh face towels in the changing rooms in case you forget yours! It is important to always use a fresh, clean towel each visit to keep your skin happy. 

Yoga Mat Towel: This is different than a regular shower, body towel. It is specifically a micro-fiber towel that is meant for hot yoga and collects sweat throughout the class. Its purpose is to keep you from slipping and sliding during poses. Find a towel that has a solid grip. If it does not stick right away without getting wet or sweaty, than having a small water-spray bottle to quickly moisten where you place your feet and hands before class starts is an option to. Owning two yoga mat towels comes in handy when you are too lazy or tired to wash the one you used in a previous session and are running late for class!

Body Towel: A regular towel to use after your yoga session in case you wish to shower afterwards. Our studio has fully equipped changing rooms for women and men. These include: hairdryers, makeup remover pads, face towels, lockers, and more! 

And when in doubt, do not worry we always have extra towels of all kinds at the studio!

Comfortable Clothing

Yoga is a journey of learning to meet your body where it is at, understanding its needs and charting paths for personal growth intuitively. Starting a new fitness practice can be intimidating as it surfaces a lot of anxiety we hold about meeting ableist standards of health and what our bodies should look and feel like. What we wear, in particular, is such a personal relationship to our bodies and how we express our selves. Hot yoga rooms can feel intimidating because of the misperception that you have to bare it all and the fear of others judging you. This is why it is so important to choose a studio, such as Modo Yoga, where the teachers and owners of the space prioritize accessibility and body-positivity. At our studio, we celebrate all bodies and all lifestyles. What members wear at our studio ranges from t-shirts, tights, shorts, tank tops, loose-fitting pants, sports bras etc. And, what you feel is comfortable to wear will wax and wane with your body’s needs on different days. Choosing a studio that offers a loving space and body-positive culture, as well as a healthy and accessible vision of fitness and yoga is equally, will make you feel most comfortable and at home in your yoga practice.

Extra Little Pick-Me-Ups

There are somethings we all do, that are not necessary or functional, but are little ways of bringing joy into our yoga practice. Most hot yoga studios are scent-free to make sure the space is accessible for everyone. However, you can spray your mat towel with a little bit of diluted essential oils such as eucalyptus or lavender to find that extra push in those chattarangas or relaxation in savasana.  Just make sure the scent is not too strong and does not travel beyond your mat. Another little pick-me-up is writing down your intention before class begins on a tiny piece of paper or notebook and placing in front of your mat as a visual reminder of why you are practicing, what inspires or grounds you etc. As you develop your practice, and learn to grow into your yogic self, find ways to make a place for your self on the mat and honour what brings you joy and peace. 

See you on your mat – whichever one you choose!

Modo Yoga Vancouver