It’s a busy world we live in. Currently, people are trying to do more and be more than ever before in human history – and it’s taking its toll. Which is why Yoga Studio App felt the need to create something to make it easier for people to slow down, pause, breathe & simply be. That lead us to connecting with Carlye Cole, a yoga and meditation teacher from Boulder, CO – to create a series of meditations for app subscribers exclusively that helps to ease anxiety, erase worry and inspire fulfillment in the present moment. We chatted with Carlye about her meditation journey, and why she finds it so essential to our livelihoods:

YOGA STUDIO APP: WHEN DID YOU BEGIN YOUR MEDITATION JOURNEY AND WHY? 

Carlye Cole: I began my meditation journey about seven years ago when a teacher I really looked up to offered a series of introduction to meditation classes. Was meditation really just sitting with eyes closed and breathing?  I was curious to know more and if there were other ways to meditate other than just being still and noticing my thoughts.

YSA: WHAT PERSONAL CHANGES HAVE YOU NOTICED AS A RESULT OF MEDITATION?  

CC: I am a much calmer person because of meditation. Growing up I struggled with high anxiety (still a work in progress) and I didn't feel like there were ways to deal with this without dissolving all my problems. Of course, we can't make our problems disappear - but we can change how we respond to them - and meditation has helped me immensely with this.  There has been a dramatic change for the better of my nervous system due to yoga and specifically meditation. Rather than take me away from my "problems" it allows me to work with them in a safe and non-judgemental way.

YSA: FOR SOMEONE NEW TO MEDITATION – IS THERE ANY ADVICE YOU CAN SHARE THAT HAS HELPED YOU OR THAT YOU WISH YOU KNEW AT THE START TO PASS ALONG TO OTHERS?

CC: My advice would be to first, start with guidance - whether that is with a teacher, or listening to guided meditations online.  Secondly, you just need your body to meditate so practice everywhere - while you're in a waiting room, before you watch tv, after you're done working out at the gym - a few minutes is fine to just pause and notice.  Finally, get into a rhythm where you can make it a part of your day or week in a space that is comfortable and (relatively) undisturbed.  Through this you will eventually notice the effect meditation has on your whole being and how you engage in the world around you.

"WHEN MY MIND IS CALM, MY BODY IS CALM AND IT ALLOWS ME TO BE MORE RECEPTIVE TO PHYSICAL SENSATIONS AND EMBRACE RATHER THAN RESIST."

YSA: HOW DOES MEDITATION BENEFIT ONES’ YOGA PRACTICE, & VICE VERSA?

CC: Meditation has impacted my asana practice in the most important way:  slowing down. When my mind is calm, my body is calm and it allows me to be more receptive to physical sensations and embrace rather than resist.  Asana also compliments meditation by strengthening our spine and opening our hips so we don't feel pained as we sit - but don't be fooled, you can certainly meditate against a wall if sitting for a duration of time strains your back!

YSA: WHAT DREW YOU TO YOGA AND MORE SPECIFICALLY TO BECOMING A TEACHER?

CC: At 18, I was drawn to yoga by a former dance teacher who introduced me to it and I thought it could help with my flexibility and back pain (it of course did). I could say that I was really inspired to share the practice of yoga to others right from the get-go which is why I took my first training, but truthfully at 21 I was looking for direction and thought teaching yoga could be an option for me.  However, upon my first day of training I realized that being a teacher of yoga, you are taking on a form of practice that dates back thousands of years and just how special these teachings are. Teaching yoga has given me a strong sense of purpose, and being of service to others so they can learn about this practice and ultimately be their own teachers continues to inspire me to be a better teacher.

YSA: CAN YOU TELL US ABOUT THE MEDITATIONS YOU’VE CREATED FOR YOGA STUDIO APP?

CC:The meditations I've created for YSA are all guided and revolve around an idea that most of us can relate to wanting to embrace more self-care and peacefulness or diminish anxiety/fear.  Meditation is an opportunity to open up to whatever we're working with currently in a safe and neutral way rather than push and hide from it.  And once these thoughts arise we can sit with them and not judge ourselves, but rather feel curious and nurture the gentle peace that is always existent within us.

 Carlye is a 500hour E-RYT specialising in hatha, vinyasa, and yin yoga and meditation.  After studying hatha yoga in Michigan and teaching in Taiwan, she went to Rishikesh, the birthplace of yoga, to further her training and study before moving on to teach diverse and unique classes in Costa Rica, Michigan, and Colorado. Her work focuses on bringing students a holistic understanding of yoga while creating peaceful and positive experiences through her classes, workshops, retreats, and recorded meditations. Insta: @yogawithcarlye

This time last year I was nearing the end of my first pregnancy. One day while at the doctor, I found myself tipping the scale past a 45 lb weight gain. While most first-time moms know to expect this, it's a different story when the numbers are physically looking back at you (I literally asked my doctor if I could step on the scale backwards, just to avoid the unnecessary worrying in my head)! It’s the dreaded aspect of pregnancy so many women fear. Growing up an athlete, I was no stranger to weighing more than other girls (I knew muscle weighed more than fat, and being skinny was never a goal). Yet this was different. The year before my pregnancy, I was in the best shape of my life. At the time, I had set a goal to become proficient at rock climbing, and thanks to a dedicated weight lifting program for about two years - I was scaling up climbing routes I never thought were possible (cleaning 11.ds clean - for those of you who know the climbing lingo)! For the first time in my life, I could do pull-up(s )- three in a row! I had never even come close to completing half a pull-up before. I picked up surfing with ease while traveling on a yoga retreat to Costa Rica, all thanks the strength I had recently acquired, as well as balancing everything out with a steady yoga practice. I felt like the queen of conquering anything I put my mind to, no matter how physically or mentally challenging. 

Fast forward to being pregnant, and not too long after learning of my pregnancy I was told that it was high-risk. My baby was categorized as "small for gestational age" almost from the onset. My OBGYN’s prediction was that my placenta hadn't formed properly, therefore my little one wasn't getting the nutrients she needed. Between her suggestions and my own research, I essentially had to quit all physical activity. Talk about a complete 180.

I tried incorporating walking and gentle yoga into my routine, but when going from extreme levels of activity and (finally!) rocking a six pack, to having to sit out everything out, the mental toll was significant. Between the anxiety around the health of my little one, to knowing my greatest adventure of becoming a solo mama was still ahead of me, needless to say I was pretty stressed. I continued on with slow paced walks, matching my breath to my movement - just like I always had in my yoga practice. (Thank goodness for conscious breathing techniques or I might have imploded from the anxiety).

Fast forward to 36 weeks pregnant. My baby hadn't grown in weeks - and my doctor advised it was best to have this baby at 37 weeks. Labor was cake (if you don’t count the most intense pain of your life - which I don't because I think it caused me to blackout!). My tiny baby came into the world January 13th at 5 lbs 8 oz (much larger than we thought, but small enough to rest on my once-ripped forearm). The love was so overwhelming that immediately the difficult journey to there didn’t matter. That said - the challenges were yet from over. Once baby girl came home from the hospital, she wasn't gaining the weight back that newborns typically lose their first few days out of the womb. We had a scary incident in the middle of the night on day 4 of her life, which landed us in the NICU for three days. Turns out her oxygen levels were low and she was placed on supplemental oxygen. Baby girl continued on assisted oxygen for the next 6 months. Between her small size, my lack of sleep and being a single mama - we didn’t leave the house much those first 4 months or so. 

I knew the kind of mental stability exercise had provided me my entire life was what I needed to tap into at this time in my life. And I remembered how I felt just 9 months prior - physically and mentally capable of taking on any challenge. So, I vowed to create a strong mind and body - even if it meant doing it in my house. Given that newborn sleep is often, yet inconsistent in length, my friend who previously aided me in my weightlifting programs helped me design at-home workouts that lasted anywhere from 15-45 minutes. I incorporated light weight training into yoga postures, I did dynamic warm-ups, and consistently used my foam roller to tend to my tight, sore (but newly developed) muscles. 

I diligently trained at home 5 days a week until I got back to the gym. The goal was never to get back to "pre-baby" anything, but to simple FEEL better - in my mind and my body. Once getting back into the gym at about 5.5 months, I had lost 35 of the 50 lbs I gained during my pregnancy. My sleep was still lacking, but my overall energy level was getting back to normal, my anxiety was lessening, and slowly I felt my mental and physical strength return to that of a Mama Warrior!

Flash forward to now, my little one is currently thriving, hitting every developmental milestone - and I’m currently sitting at the climbing gym, in-between lifting and climbing, typing out this story for you. To sum it all up, life tends to throw us curveballs when we’re least expecting it – and while it takes courage, self-love and a strong mindfulness practice to pull through, never forget there are ALWAYS endless tools and resources at your disposal to help you navigate. That’s why I was thrilled to team up with Yoga Studio App to help develop their Yoga for Healthy Weight Management series. The classes are filled with exercises just like the ones I incorporated into my life during and immediately after my pregnancy, along with some gentle yin yoga to help keep your mind-body connection present and thriving. I constantly use the app myself, on days that it’s too cold to leave the house, or my little one wants to skip her naps. Their class options are endless, and the accessibility of being able to practice anytime, anywhere within the limits of your own schedule is a game-changer. Available now in the iOS app store or Google Play, try the free 7-day trial today!

 Alia Sebben is the Founder of Amana Yoga, Downtown Boulders go-to Yoga Studio rooted in the 8-limbed philosophy for the Modern Day Mindful Practitioner. Alia is a teacher, entrepreneur, coach and content creator for Yoga Studio App. 

Yoga isn’t a race to the finish, but a journey to be enjoyed over time. If you’re new to yoga or just rediscovering it, diving right into a 60-minute strength class might seem a bit overwhelming. Try starting with classes that are shorter in duration, like a low-intensity 15-minute beginner class. Aim to do a series of these over the course of several days or a couple weeks, then progress to longer classes when you feel comfortable. Find your perfect class with Yoga Studio’s Search function—easily browse 200+ yoga and meditation sessions by intensity, duration, focus, ability and teacher.

Getting Into a Routine

When you’re practicing yoga, it’s important to be as consistent as possible. Try utilizing Yoga Studio’s scheduling tool to plan out sessions and set reminders before your class is about to begin. This can be an effective way to jump into your yoga journey. If you need some extra motivation in achieving your goals, check out YSA’s Achievement Badges. These digital ‘awards’—with badges earned for practicing daily, weekly and so on—are a fun way to keep the pace and progress forward.

Personalize Your Practice

With Yoga Studio, users can customize their own personal Studio and individual practice. One of YSA’s most popular features is the custom sequencing tool, which lets you create your own HD video classes, pose by pose, with the ability to adjust pose lengths, order, transitions and pre-made blocks (common pose sequences). Also, to help set the mood, check Settings on the Studio tab to choose from several soothing sounds to play while as you practice, or import your own personal music playlist.

Virtual Yoga Partner

Having a partner nearby or someone to join you can be a great motivator (and fun, too!). Whether it’s for every class or just every other week, here are a few ways to remain close, even in a pandemic. Try creating a Zoom meeting, where you and a friend can flow together using Yoga Studio. Or create and share a custom Yoga Studio class, where users can leave comments and notes for each other to read before and after each session. Follow us on Facebook or Instagram to comment and stay in touch with us and other YSA Yogis around the globe.

Learn Off the Mat

Grow your yoga knowledge while off the mat! Figure out the difference between Chair Twist and Chair Prayer Twist with Yoga Studio’s free 280+ pose reference guide. It includes pictures, names, Sanskrit names, descriptions and expert tips. You can also use the pose guide to mark your favorite poses for crafting your custom classes later.

Yoga Is for Everyone

You don’t have to be uber-flexible or incredibly athletic to enjoy the benefits of yoga. Whether your goal is to increase flexibility, improve mobility or find peace, Yoga Studio has you covered with more than 200 HD ready-made classes, each designed with love and a goal in mind. Listen to your body and mind when practicing, and don’t be afraid to travel out of your comfort zone to try something new (Hip Hop Yoga, wink wink).