Let'sWe all know how easy it is to start something new, and how hard it can be to keep that 'newness' to it...  It takes 21 days to create a new habit or break an old one, so if we don't consciously implement routines and habits that allow them to stick it is unlikely we will be able to make the changes we want to see long term. 
Our Zenko Yoga Founder, Lauren, became over time a master of creating small habits that had a great impact on her life. The types of habits that felt effortless, timeless and allowed her both creativity and freedom in how life flowed.

She said "like all things in the universe, it's a dance of opposites. The creative muse is balanced and even enhanced by routine. As humans, we are distracted by interior and exterior noise and a lot of that can derail you from your path. Routines and Rituals become the guards to protect it. They direct the chaos of the day, and, over time, help accomplish goals and maximise your potential."

Routines can support us when life is busy and help keep us accountable to showing up and practicing self-care. If you get easily stressed or overwhelmed, having routines and systems can help to ease the pressure as you feel clear on what needs to be done.

• Routines don't have to be complicated, and they don't have to be set in stone.
• Routines should create ease and flow, not the opposite.

Keep reading to find out more about how you can create a routine that will set you free!

When looking to create a routine that will set you free, begin by finishing this sentence...

When I carve out space I love too...

Let's get deeper into how this can happen....

1. Brahmacharya means “right use of energy” it asks us to consider how we actually use and direct our energy. Brahmacharya also evokes a sense of directing our energy away from external desires, those pleasures which seem great at the time but are ultimately fleeting – and instead, towards finding peace and happiness within ourselves.

Filling your schedule with as much as you can may seem impressive on the outside, but when it comes to how this makes us feel on the inside, it doesn’t leave much space to breathe. Brahmacharya encourages right use of energy, so if your energy levels are flagging at the moment, consider whether your daily tasks are draining you of your vitality.

• What are the habits or routines that support you to feel more alive?
• What is one way to incorporate this into your week?

2. The Pomodoro Technique
Francesco Crillo created a technique called The Pomodoro, to help increase his own productivity and stick to the task at hand. Imagine if those burning things on your to do list were no longer things that held space in your mind and instead were done and dusted as part of your daily / weekly routine…

So here’s how to do it:  

1. Choose a task
2. Set your timer to 25 minutes
3. Work on the task until the timer rings
4. Take a short break (Start with 5 minutes)
5. Every 4 Pomodoros, take a longer break

This is a great way to set a small goal that requires 25 minutes up to an hour uninterrupted time. Remove your distractions, set a timer and work solidly on this task.

3. Time blocking: Simple. Blocking time in your calendar to work on certain things / projects. Time for unforeseen tasks or events that task longer.
This time can also be used as time where NOTHING is scheduled. Time where there is no need to be busy, to be doing.

4. Habit Stacking: It's simple, build a habit on an existing one you already have.
Start with:
Boil the kettle before / after I…
Make breakfast before / after I…
Clean teeth before / after I …
Go to work before/ after I …

As small habits form, you can build on this, for example:
Walk with friends before / after I…
Meditate with friends before / after I…
Go to class before / after I…

5. Routines should set you free! Creating better habits, even small ones, creates a greater vitality, more space and freedom in the time that you have each day but it takes TAPAS, discipline to do this.

Routines ask us to show up - time and time again.

In traditional practices yogi’s carved out time, 6 days a week, at a set time before the day began (often as the sun rises, hence the name of Sun Salutations) and had the discipline to do this day in day out, year after year with rest days on Sundays and Moon Days. This is no longer expected from a practice perspective but how we show up, the habits we create like this ARE important to ensure that we do SHOW UP. For ourselves. For those around us.

It is understanding and incorporating self discipline, Tapas that enables them to do it.

Want to hear even more about how you can set a routine that will set you free? You can watch Lauren's talk for FREE HERE.

The Yogi Bowl
 As we move into Autumn now, this yogi bowl is the perfect way to keep you nourished in body and soul. Plenty of vibrant vegetables sit alongside creamy avocado, crunch almonds, spicy kimchi and a delicious dairy-free ranch dressing.  Extend your post-yoga glow with this easy to make, nutrient-dense bowl of goodness.

*This recipe is from our Zenko Lifestyle Immersion. Join us for our next course and get your hands on over 200 delicious healthy plant-based recipes! May 8th-29th (4 Saturdays). Find out all the information and booking details here.
 
Ingredients:
Serves 2
¼ a large cauliflower broken into small florets
12 Brussel sprouts quartered
2 tablespoons of mung bean sprouts
1 teaspoon of coconut oil
A good pinch of salt
1 small beetroot peeled and grated
2 tablespoons of kimchi or sauerkraut
½ a ripe avocado cut in half
2 tablespoons of alfalfa sprouts
2 tablespoons of activated almonds
 
Place the cauliflower florets and the Brussel sprouts into a steamer and steam for around 8 minutes until just soft. Remove from the steamer and place in a large bowl and gently mix through the coconut oil, salt and mung beans.
 
To serve, evenly distribute the cauliflower and Brussel sprout mix between two bowls. Then add to each bowl one tablespoon of grated beetroot, one tablespoon of kimchi, one tablespoon of alfalfa, one tablespoon of activated almonds and a quarter of the avocado each. Drizzle generously with the hemp seed ranch dressing.
 
Creamy Hemp Ranch Dressing
 
1 cup of cashews soaked for 4-6 hours
½ cup of filtered water
2 tablespoons of coconut milk
1 tablespoon of apple cider vinegar
1 tablespoon of lemon juice
½ teaspoon of salt
½ teaspoon of Italian herbs
½ teaspoon of coconut nectar
1 tablespoon of hemp seeds
 
For the dressing, drain and rinse the soaked cashews and then blend all ingredients in a high speed blender until smooth and creamy.
The dressing will keep in a sealed glass jar in the fridge for 3-4 days.

When we look throughout history, sound healing has been used in various cultures for thousands of years. Whether through the use of mantras with the Hindus, the medicine melodies of Indigenous people in South America, the dreamtime songs of the Aboriginal people in Australia and the chants or melodic sounds of the Tibetan monks, examples exist all over the world and throughout time. Despite their differences in form, these various sound healing techniques all have the same intention: to move us from a place of imbalance and dis-ease to a place of balance and healing.

Music was never invented or discovered, rather it is something innate in us all. We use music for entertainment, expression, celebration, ceremony, leisure, and communication. Whether we are musically inclined or not, it is the one thing that truly connects humans from all cultures and corners of the earth. It comes as no surprise that for centuries, sound healing has been used as therapy to cure many ailments, to the extent that music’s greatest power may rest in these unique healing properties.
More recently, research has linked music to a number of health benefits, from boosting immune function and lowering stress levels, to even improving the health of premature babies.

In short, sound healing is a practice that uses vibrations (vocal or instrumental gongs, Tibetan singing bowls and tuning forks) in order to relax the mind and body. The harmonic vibrations from the instruments have a deep penetrating effect on the receiver, lowering blood pressure, improving circulation, reducing respiratory rates and promoting healing and well-being.

The Power of Sound

Sound healing helps to facilitate shifts in our brainwave state. By using rhythm and frequency, it becomes possible to down-shift our normal beta state (normal waking consciousness) to alpha (relaxed consciousness), and even reach theta (meditative state) and delta (sleep; where internal healing can occur).
In a sound healing session, the sound acts as the focal point, reducing and eliminating mind chatter, leading to a release of deep rooted tension and emotional blocks. As human beings, we are composed mainly of liquid, which means these vibrations deeply penetrate the body; the sound resonates directly into our cellular memory releasing blockages and creating a profound sense of peace and relaxation.

Music For the Mind & Soul

Sound healing has been shown to potentially assist people with Autism, depression, learning disabilities, anxiety disorders, stress and PTSD. It may also help with  pain reduction, improved memory, reduced blood pressure, lower cholesterol and a decreased risk for heart disease and stroke.

In a sound healing session itself,  beyond a deep profound sense of relaxation, you may experience a decrease in stress or anxiety, a release of blocked emotions, an enhanced sense of wellness, a sensation of feeling more balanced within, a quieter mind, improved energy, greater creativity and intuition, a heightened sense of perception and sensation in the body, greater clarity and improved memory and concentration.

At Zenko, our sound healing session may involve sitting or lying down while listening to live instruments. You generally need to do nothing other than remain still, quiet and relaxed and let the sounds wash over you and take effect. Every sound healing session is different for each individual, and the best way to approach a session is to simply remain open and see what arises.

Join a sound healing session every week at the Maroochydore Studio on Tuesdays 7-7.30pm.
Book your place here- http://www.zenkoyoga.com.au/maroochydore.html

We also love offering special workshops that may include sound healing or yoga to live music. Check out events and workshop page to see what’s coming up-  http://www.zenkoyoga.com.au/workshops.html

It feels like everywhere you look these days is an advertisement offering a yoga teacher training program through a short online course.

Yet, like so many things, an online experience is very different from a real life experience. Learning to teach yoga through an online course is a little like learning to play an instrument without the instrument itself! How do you get that practical experience and emerge as a confident, employable teacher without having hands-on real life experience in a classroom with real human beings?

Being a yoga teacher comes with responsibility. When you stand in front of a class of students, you are guiding them through the practice. You want to feel empowered, confident, genuine and authentic. You want to know you have the skillset and wisdom to manage any situation that may arise. You want to offer a memorable, beneficial, even transformative experience to your students who are investing their time, money and energy in you.

At Zenko, we are so proud of our in-person teacher training program. We have thought long and hard to come up with what we believe to be the most comprehensive 200hour training available on the market. When you look at our graduates, we are so proud that they are successfully making a living as yoga teachers all over the country, and even globally.

Online programs are tempting to race through, there is no accountability, it is hard to ask questions, and impossible to get hands-on experience.

Learning in person allows you the time and space to really absorb the information and put the knowledge into practice. The Zenko training takes place over 6 months, offering an immersive yoga journey that gives you time to integrate the material, be mentored by experienced teachers, lead your own public classes and dedicate time to deepening your own yoga practice.

It's no secret that there are a lot of yoga teachers these days! It is one of the fastest growing wellness industries around the world. Luckily, there are even more people taking up yoga, which means good, accredited teachers are in demand. If you were a studio owner, do you think you would hire a teacher who did a 3 week online course, or a teacher who has done a 6 month immersive in-person 200 hour yoga teacher training with highly experienced teacher trainers?

Here are the 10 main reasons we believe an in-person yoga teacher training program is the best way to train as a yoga teacher:

1. Have constant in-person contact with your teachers so you can ask questions and get real feedback throughout the whole course.
2. Learn how to teach real people! Throughout the course you will teach your fellow trainee students, as well as have opportunities to teach public classes.
3. Gain an accreditation that is globally recognised and is yoga alliance approved, making it easier for you to gain employment as a teacher after your training.
4. Feel supported and motivated as you experience lessons in a proper classroom environment with plenty of demonstration to ensure your understanding.
5. Enjoy having the accountability of coming to class and training in person- it’s all too easy to skip out on modules or lectures with online learning then you fall behind.
6. Share the journey! Doing a yoga teacher training with a group is such a beautiful, fun and rewarding experience. We love watching our students bond over the six month course and they stay in touch long after the course ends.
7. Finish the whole course! The completion rates of online courses are surprisingly low as there is no accountability or anyone there to cheerlead you on in person.
8. Learn from a range of teachers who are professionals in their field. We love introducing you to our lead teachers and guest teachers to ensure you have the best faculty to guide you through the program step by step
   
9. Deepen your own practice. Your zenko teacher training course comes with a 6 month membership that offers unlimited access to all four studios. To be a good teacher, you also have to be a good student! This also gifts you with plenty of experience in a studio environment and experience plenty of different teachers and styles of teaching.
10. Ongoing support. We are always here to support you. Once the training ends, you will always be part of the Zenko graduates tribe. You will be posted on our website and where possible, given opportunities to teach or be supported as you find your own place in the world as a teacher.

We understand the allure of gaining a certification in a few days through an online course. These trainings are unlikely to prepare you to teach, nor will they offer you the opportunities that a real, 200hour, yoga alliance approved, in-person training will provide you with. If your dream is to be a teacher, or to simply immerse yourself in a real and authentic yoga journey, then nothing compares to an in-person course. We are confident that our Zenko Teacher Training gives you the best shot at following your dreams and meeting your goals. We’re with you every step of the way. Are you ready?

Find out everything you need to know about our 2021 Yoga Teacher Training here.
Or send us an email to chat here.

Embarking on a yoga teacher training isn’t always easy. Chances are, you may have been contemplating the idea for months, possibly years, wondering what it entails, how you will feel throughout the training and whether you will leap into teaching when you are finished the course.
 
During any teacher training, these questions, and many more, often come to the surface. However, what you may not realise is that a yoga teacher training offers you is so much more than a certification to teach. It offers you the opportunity to dive into a new relationship with yourself, those around you and your unique place in the world. Here are five additional benefits that you can look forward to if you do decide to say yes to a yoga teacher training.
 
1.     You will be challenged

Let’s start with the most daunting one! Yoga pushes us in new and dramatic ways. It can be as simple as surrendering fully in a deep yin pose, or it can be finding the inner strength and courage to come up into an inversion. Yoga prods us and tickles us, forming questions and triggering realisations that we are summoned to face. Ultimately, these questions will lead to a great place of deeper wisdom and gratitude. It's a little like hiking up the mountain to get to the magnificent view.You realise that you have an amazing amount of strength and perseverance within you. At the end of the journey you will be able to look back and see how far you have come. Your courage, bravery and ability to commit are an ultimate reflection on your ability to keep moving through life’s hurdles.
 
2.     You will develop a new relationship with yourself
 
When we embark on anything new and unfamiliar, exciting things begin to happen. Over the course of a yoga teacher training, you will be introduced to new parts of your inner self that you have not met until now. These reflections can be beautiful; watching yourself show up week after week, watching your physical, mental and spiritual self develop, and experiencing a deep sense of gratitude for the journey. Other reflections may appear- fatigue, fear, uncertainty- these emotions all arise and ask to be acknowledged. Yet a training will teach you about self-love, self-acceptance and self-respect. You will say hello to the beauty of your existence in a brand new way and also learn how to listen to your needs and follow your intuition- all lessons that will support you in all areas of your life.
 
3.     You will make friends for life
 
A yoga teacher training is a truly transformational experience. The people that surround you on this journey naturally become your allies and your cheerleaders’ day in and day out. You will most likely enjoy being around people that you can share your new yoga insights with and talk openly about the changes and transformation you are experiencing. The group you are part of becomes connected through the shared journey. Facebook friends, Instagram buddies or real-life, in-the-flesh companions, these people will continue to be part of your journey for many years to come.
 
4.     You will understand yoga in an entirely new way
 
Like so many things in life- it isn’t until you truly live the teachings of yoga that they begin to unravel and become clear. You may be an experienced yogi or you may have only dipped your toes in the yogic ocean long enough to know you want to dive deeper. Either way, a yoga teacher training will completely transform your understanding of this ancient practice. While the training will provide you with the skills you need to be a capable and confident teacher, it will also gift you with presence, mindfulness, compassion, patience and generosity. You will come to see how yoga exists in everything, and that every moment is an opportunity to practice. As a teacher, you will share this wisdom with others. You will see that there is no finish line in yoga and that your teacher training is only the beginning of a new and exciting journey.

 5. All areas of your life will also transform

As yoga begins to infiltrate your life in new ways, you will notice that all areas of your life change. Chances are, your relationships will transform. How you work or what you do for work may shift. The routines that you have in life may adapt to suit your needs in new ways. A yoga teacher training opens our eyes to the things that are working in our life, and also the things that may need a little extra attention. For many people, a yoga teacher training can be the beginning of a brand new chapter of life. For others, it may be small things- maybe you let go of relationships that have been toxic or you simply rise a little earlier than normal to squeeze in some self care time before work. These changes ultimately support you and are reflective of the positive changes that a yoga teacher training inspires.


Feeling inspired?!
Our 2021 Zenko Yoga Teacher Training dates have now been released!
Find out all the information here

Have questions? Want to learn more? Keen to meet the lead trainers?
Come along to our information night in Noosa Friday 16th October from 5.30-7pm
The information night is free but we do ask you to register here.

The world of social media can lead us to believe that the only people who practice yoga are young flexible females! Luckily, this isn't the case at all. As yoga continues to infiltrate the modern world, more and more people are coming to the practice, meaning that a regular studio class is likely to have a very diverse mix of people from all walks of life. At Zenko, we love having a mix of genders, ages and experience in all of our classes, and our teachers are all proficient at catering the classes to suit this varied demographic.

Oftentimes we find that when we have newcomers come to class, they admit that despite wanting to join a  class for some time, their ideas around the type of people who practice yoga had been holding them back from setting foot in the door.
The great news is- yoga is for every body. Read on as we dispel the most common myths around yoga that will leave you feeling much more at ease about coming along to class!

Myth #1: You Have to be Flexible to do Yoga

This is possibly the most common myth of all! However, yoga is designed to help you improve flexibility, and therefore, it does not assume that you already possess a wide range of motion in your body. Keep in mind that the reality is, every human body is different and capable of a unique level of flexibility and movement. You certainly dont need to be able to touch your toes in order to attend a yoga class! A consistent yoga practice will help you to improve your flexibility over time. Tight hamstrings? Stiff shoulders? Even more reason to get along to class!

Myth #2: Yoga is For Young People

Switch off your instagram feed and pop into a regular yoga studio and you will see that classes are generally a mix of all age groups. Unfortunately, a lot of yoga advertising displays young, slim, active women, yet in reality, yoga really is for all age groups. Yoga is in fact a perfect practice as you progress through life as it supports you exactly where you are at. Yoga will keep you feeling healthy, subtle and strong- a great reason to maintain your practice the older you get!

Myth #3: Yoga Isn’t for People with Injuries

If you are suffering from an injury or recovery from an injury, you may feel weary of yoga. However, studies have shown that yoga is a wonderful way to assist recovery. If you have general body pain or discomfort commonly caused from modern life, then these common issues can be greatly assisted with a yoga practice. If you partake in a lot of cardio or weight training, yoga can also be a terrific addition to your routine and help with flexibility, mobility and recovery. Of course, be mindful of your injury and also alert the teacher of your injury so that they can help you modify poses where necessary.

Myth #4: You Have to Have the Right Yoga Clothing

Good news- practicing yoga is best done in clothing you feel comfortable in. Something slightly fitted yet loose is perfect to allow movement and breathability. Simple leggings, a comfortable t-shirt or singlet and supportive undergarments are all you need. Don’t feel like you need to spend a fortune on expensive yoga clothing in order to come to class. Remember that at its core, yoga is about non-judgement, so go as you are.

Myth #5: You’re Going to Stand on Your Head

This is very unlikely- especially in a Zenko yoga class! In fact, if you are new to yoag in a Zenko class we assure you that you will not be standing on your head! In general in any class, you are never going to be forced to do a pose that you do not feel comfortable doing or have experience with. Advanced poses do not form your average yoga class and certainly are not representative of a beginners yoga class. If you never do a headstand in your entire yoga journey, it makes absolutely no difference at all.

Myth #6: You Will Have to Chant or Om

Every yoga studio and teacher is different and will bring different elements to the class. At Zenko, we do not chant or Om in our classes. We do have beautiful music on while the classes are running. Yet rest assured you will not be required to sing at any stage! We think chanting is a beautiful part of yoga, but we understand it isnt a common part that most people are comfortable with. For those that do love chanting, we love offering specific kirtan nights throughout the year for those that do really connect with this aspect of yoga.

Myth #7: Everyone Will be More Advanced Than You

Everyone is on their own journey when it comes to yoga. Chances are in any yoga class there will be a mix of students who have been practicing for a different durations. At Zenko our teachers will offer modifications for poses which allow all levels to practice alongside one another. If it is your first class, then it is advisable to start with our gentle classes and then slow classes before heading straight for the power classes. If you are still a little uncertain, we also offer Beginner Workshops throughout the year that are the perfect introduction for those new to the practice.

Inspired? Ready to join us?! Send us an email at [email protected] if you wish to try a week pass for free!

Our next Beginner Workshop is being held on Saturday October 3rd for 4 consecutive weeks. Click here to sign up!