Yoga Doesn’t End On The Mat~How Do You Feel When You Miss Your Yoga Practice



What do YOU do when your not feeling the best, when the day and time gets away with you? How do you handle it? Do you still do Asana (poses) do you try to fit in some quiet time and meditate before the day ends?

Every one goes threw some time where they don’t feel like doing their Yoga practice, we beat ourselves up over it, we feel guilty.

I’m here to tell you that ITS OK. We are not perfect, time does get away from us, life does get busy.

I know that yoga doesn’t stop on the mat, we are always doing yoga threw out the day. So when time gets away with me I don’t feel bad that I may have missed my yoga practice. Here are some other things that we can do to feel like we have not missed our yoga practice.

  1. Just Breathe (taking deep breath’s)
  2. Reading
  3. Sitting quietly
  4. Coloring
  5. Listening to calming music (Zen music)
  6. Playing music
  7. Taking a walk in nature
  8. Un plugging and taking a vacation
  9. Walking along the beach, listening to the waves crashing along the sand
  10. Sitting quietly cross legged and meditate

Always remember Yoga Doesn’t End on the Mat. Yoga shows up threw out the day. So don’t feel bad if you missed your Yoga Practice.

25 Reasons To Do Yoga


Why Do People Do Yoga? There are many reasons why. Most want to do yoga to relax and a time to be still and to be healthy.

While different varieties of yoga offer different things (focused breathwork in kundalini; holding stretches for longer in hatha) they all share something in common: they’re great for your health! Yoga focuses on connecting breath to movement, which not only brings harmony to your mind and body but offers an amazing workout that builds strength, increases flexibility, and leaves you feeling both accomplished and a little more zen after all is said and done.

Whether you’re a beginner at yoga or you just haven’t been to a class in a while, here are 25 reasons to do more yoga for your mind, body and soul.


1.Energizes you for the day ahead

Energizes you for the day ahead Yoga gets your blood pumping and helps you shake the sleep from your eyes and shake out any cricks from your neck. Even doing a few sun salutations in the morning can help energize you for the day ahead and help start your morning off on a positive note.


2. Strengthens your muscles

Anyone who’s been to their first yoga class will probably tell you that it was harder than they thought. This isn’t to say that yoga is always difficult, but it certainly gets easier with time and flexibility. Yoga requires you to use your own body weight to push up, down, and bend into different poses. You’ll utilize nearly every muscle group.

3. Reduces stress

Yoga helps regulate your nervous system through deep breathing and awareness. It lowers your blood pressure, your heart rate, and allows you a calm space to be free from stressful interference’s or stimuli.   You may find that doing a regular yoga practice helps you be a calmer, more patient person in all aspects of your life.

4. Boosts your mood

Because it helps you manage stress, yoga can also improve your mood.

5. Provides relief for panic attacks

Panic attacks can be truly terrifying to anyone who suffers from them; your breathing gets shallow and rapid, your heartbeat quickens, and you start to feel as if you’re doomed to some terrible fate. This unfortunate sensation can be helped by yoga. How? Distressed breathing from a perceived threat is something that often occurs when you have a panic attack. You then notice you’re breathing shallowly, and your panic increases. If you can slow down and notice your breath—as you’re taught to do in a yoga practice—you can calm your nervous system and lessen the severity of an attack.

6.  It Can Help you lose weight

You’ll not only burn some calories, but being aware of your body and how you feel in it can help you be more mindful in all areas of your life—when you’re eating, exercising, etc. If you really want to burn calories in a yoga class you’ll have to get your heart rate up—so try an Ashtanga, Vinyasa, or Power Yoga class instead of a more relaxing class. Some Yoga Sculpt classes, for instance, incorporate hand weights into movements to up the intensity of the movements.


7. Aids in digestion

Certain yoga poses help massage your internal organs and stimulate them, calming digestive discomfort and helping get things moving if you’ve been constipated. Poses like twists and inversions can help regulate your digestive system, and the calming effects of yoga can also settle your tummy if your issues are anxiety-related.

8. Improves your balance and stability

Perhaps the most obvious benefit of yoga is that it can improve your balance—a skill needed for pretty much any physical activity you do, and one that is increasingly important as you get older to help avoid falls or injury. Yoga is full of poses that require you to stand on one leg or balance on one side, like tree pose, mountain pose, and triangle pose to name a few. By practicing them often you’ll improve your balance and stability

9. Engages your core

Because you’ll be balancing a lot or holding certain poses for a while, you’re forced to engage your core. Not only does this strengthen your core and help sculpt your abs, but having a strong core protects your back from injury. Being able to engage your core in difficult movements takes the stress off other parts of your body, namely your back!


10. Puts you in the present moment

Can’t sleep at night? Troubled by stress that seems to lie just below the surface of your thoughts? It could be partly due to our fast-paced world which demands us to constantly multi-task and be thinking of three things at once. By connecting breath to movement, yoga brings you back to the present moment—the only one we have.


11. Increases range of motion and flexibility

As we age, our joints can get stiff and sore and we can be afflicted with problems such as arthritis or joint pain. Holding different yoga poses can increase our flexibility and range of motion, keeping our joints pain-free.

12. Helps detoxify your body

Yoga assists your body’s natural detoxification process. Yoga poses like twists (such as chair pose with twist) help wring out the organs and rid the body of toxins. Plus, sweating as you flow through your practice helps detox the body all the more.

13. Improves your posture

Yoga is all about proper postural alignment. If you find yourself slouching a lot, doing yoga regularly can help improve your posture and be more aware of when your body is out of alignment.

14. Keeps your lungs healthy

Deep yogic breathing helps lung function, and a new study published in the Journal of Alternative and Complementary Medicine confirms that regular yoga can boost your lung function and capacity. How? Your lungs are similar to muscles in that they need to be worked in order to stay healthy—otherwise they can become rigid and you’ll end up taking shorter breaths. In yoga, you take full, deep breaths that helps fully expand your lungs and improves their function.

15. Builds resilience and self-confidence

When you’re faced with a challenging pose, yoga teaches you to face it head on, and to face feelings of discomfort and uncertainty. When you can sink into a pose even if it’s uncomfortable or difficult, you come out the other side feeling more confident and resilient, building your mental toughness.

16. Helps you connect to others

If you’re practicing yoga in a group setting, there can be a great sense of oneness or unity during a yoga class. You’re sharing a space and all breathing in peace together—it can be powerful to feel boundaries or divisions fade away and realize that you’re all there to practice the same thing.

17. Boosts circulation

Good blood circulation is critical to your overall health. yoga increases lung compasity, particularly in poses called “inversions” where you’re slightly upside down. Poses like legs up the wall or forward folds use gravity to re-stimulate blood flow.

18. Improves focus and concentration

By quieting your mind and shutting out distractions, you train yourself to pay deep attention to one thing at a time. In yoga, it’s your breath, but learning this skill can help you in all areas of your life more deeply focus on the task at hand without getting distracted by multi-tasking or other thoughts.

19. Helps you feel more gratitude

Often we go through our busy day flitting from task to task without stopping to marvel at one simple thing: our ever-steady breath, which reminds us that we are alive. Noticing this gift helps us tune back into gratitude.

20. Helps you work through difficult emotions

The next time you’re angry and about to say something you regret, take a deep breath. Notice how different you feel? Because yoga teaches us to pay attention to and focus on our breath, it allows us to notice when our emotions affect our breath—when we’re angry, sad, or scared, we naturally breathe more shallowly. By teaching you to get in tune with your breath, you can work through negative emotions with self-compassion—allowing you to respond to life with patience rather than solely react to things with your first reaction.

21. Reduces inflammation

Inflammation is associated with many chronic diseases such as arthritis, cancer, and heart disease—and researchers have found that regular yoga can reduce inflammation. A study published in The Journal of Critical Oncology asked a group of breast cancer patients to attend yoga classes twice a week for twelve weeks. At the end of the trial, laboratory markers for inflammation levels had decreased by as much as 10-15%, aside from the patients’ own testimonies that they felt better and less fatigued.

22. Alleviates chronic pain

Yoga has been shown to help alleviate pain and can actually change the way our brain learns to perceive pain. According to a Harvard medical study, yoga can be compared to regular exercise.

23. Improves sleep

Constant stress can take a toll on not only our minds but our bodies as well. Being unable to sleep no matter how tired you are is a sign that you could be dealing with chronic stress. Luckily, a regular yoga practice can calm both your body and mind, alleviating the physical and mental symptoms of stress and helping you to get a better night’s sleep.

24. Eases tension headaches

Next time you have a headache, try a few yoga poses before you pop medication. Doing inversion poses where your head is below your heart help boost your circulation and stretch out sore spots in your head and neck, getting the blood and oxygen flowing and hopefully relieving that pain!

25. It’s a great way to end your day

Stretch out those kinks from sitting at a desk all day, or spend a few minutes lying in savasana (or corpse pose) to find peace and stillness after a long day. Whatever brings you to your mat today, know that you’re doing something helpful for your body and mind.

Stay Calm and Breathe The Lifestyle

Mindfulness Yoga Retreat MAY 01~03~2020




 Immerse yourself in the solitude of nature as you unplug and recharge your batteries at the all inclusive weekend. 

Slow down at the Mindfulness Yoga Retreat.

May /01/2020 to May 03/2020

A Nature Experience at the~

Orgyan Osal Cho Dzong, a 350 acre temple and retreat centre, nestled at the base of southern Ontario’s highest peak, Mount Moriah, and surrounded by serene woodlands north of the village of Madoc.

We will be doing yoga and meditation sessions and we will take some time to do some hiking and there will be free time for yourself to explore the grounds.

There will be vegetarian meals and gluten free options.

Limited Space is Available so Please Book Early



Took Book Your Spot Please visit and contact us. We will be in touch with you once we receive your email.

Thank you and Stay Calm ~ It looks good on YOU!

Tonia Aldworth





Ever heard of mindful living?

It’s becoming. The basis of mindfulness is being aware of what’s happening in the present moment without judging it or wishing it were different.

While the practice offers many benefits, you need to consistently keep at it to reap the rewards.

I seen this on another site and I wanted to share this.

1) Your only reality is THIS MOMENT, right here, right now.

This famous quote from Buddha sums up this principle best: “Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment.”

The past is an illusion. The future hasn’t arrived. The only thing that’s real is what’s happening right now.

2) A negative thought is harmless unless you believe it.

Thoughts come and go all the time. It’s natural. Suffering occurs when we attach ourselves to our thoughts. The reality is, our thoughts don’t really mean anything and they’re not who we are. When you take a step and observe your thoughts from a distance, you realize that if you’re observing them, then they can’t be you.

Eckhart Tolle says it best:

“What a liberation to realize that the “voice in my head” is not who I am. Who am I then? The one who sees that.”

3) You will not be punished for your anger, you will punished by it.

We all get angry from time to time, but acting on this anger rarely results in something positive. It’s easy to get angry, but true courage involves doing something productive about it. When you realize that the present moment is all we have, you’ll come to understand that life is too short to spend time being upset and angry.

As Lao Tzu said:

“The best fighter is never angry.”

4) Inner peace is knowing how to belong to oneself, without external validation.

Many people are concerned about what other people think of them. But you don’t look to others to find yourself. You are who you are and what others think about you doesn’t make a difference to that. Osho provides some inspirational advice to not care what other people think of you

Nobody can say anything about you. Whatsoever people say is about themselves. But you become very shaky, because you are still clinging to a false center. That false center depends on others, so you are always looking to what people are saying about you. And you are always following other people, you are always trying to satisfy them. You are always trying to be respectable, you are always trying to decorate your ego. This is suicidal. Rather than being disturbed by what others say, you should start looking inside yourself…

Whenever you are self-conscious you are simply showing that you are not conscious of the self at all. You don’t know who you are. If you had known, then there would have been no problem— then you are not seeking opinions. Then you are not worried what others say about you— it is irrelevant!

Your very self-consciousness indicates that you have not come home yet.”

5) Everything is created twice, first in your mind and then in your life.

Our brains are powerful instruments and they create the world around us. And the truth is that you won’t act unless your brain knows what you’re doing. So have your plans and goals in place, and then take action.

The future depends on what you do today.” – Mahatma Gandhi

6) We ourselves must walk the path.

Life comes with many challenges and adversities for everyone, but the one thing with have control over is how much effort and willpower we put into something.

We can’t attach our happiness or success towards outside objects. It all lies within us.

No one saves us but ourselves. No one can and no one may. We ourselves must walk the path.” – Buddha

7) To strongly believe in something, and not live it, is dishonest.

Don’t bend to what “society” wants you to be. Don’t change who you are so other people will accept you. It’s important to be authentic and follow your heart. Characterize yourself by your actions and you will never be fooled by other people’s words.

Today you are You, that is truer than true. There is no one alive who is Youer than You.” – Dr. Seuss

The right path and the easy path are rarely the same path.

You’ll eventually come to realize that struggle is what makes you grow, and it’s always worth it. While every step may be tough, it will lead you to where you want to go. Just because something seems difficult doesn’t mean you shouldn’t do it. In fact, it’s all the more reason to chase your goals.

Those who have failed to work toward the truth have missed the purpose of living.” – Buddha

9) If you want the benefits of something in life, you have to also want the costs.

So many people ask themselves questions like “what am I passionate about?” to find their purpose in life. However, a better question is “what is worth suffering for?” This will help you find what you truly want to do, and your life will be more fulfilling because of it.

Life will give you whatever experience is most helpful for the evolution of your consciousness.

How do you know this is the experience you need? Because this is the experience you are having at the moment.” – Eckhart Tolle

10) Over-committing is the antithesis of living a peaceful, mindful life.

So many of us have a massive to-do lists filled with tasks that we couldn’t possibly finish in one day. We think we have to be busy all the time. However, sometimes it can be more rewarding to focus on one task at a time and mindfully be absorbed by it. We also need time to rest and appreciate the beauty of life.

You must learn to let go. Release the stress. You were never in control anyway.” – Steve Maraboli

11) When you try to control too much, you enjoy too little.

As human beings, what is it that’s so alluring about control? We desire the certainty and comfort. The irony is that there is actually no such thing as control. We are never in control. Ever. The sooner we grasp this and learn to go with the flow a little more, the easier life will be.

Tension is who you think you should be. Relaxation is who you are.” – Chinese Proverb

Visit Stay Calm Yoga to see what’s happening in the near future.

Tonia Aldworth

Working On Some Big Plans~STAY TUNED



Stay Calm and Breathe~ Always The Right Choice ~ Tonia Aldworth 

Are you ready to take care of yourself? Are you wanting to bring some calmness into your life?

We Here at Stay Calm Yoga are working to bring you some amazing Yoga Retreats and Classes. Please Stay Tuned And visit our web site at

Benefits of Yoga and Meditation 

Increases Energy

Helps Relive Stress

Helps with  Strength and Flexibility and Balance

Helps you to Breathe Better

Helps you To Become Calmer in Your Every Day Life

Relives Anxiety

Could Promote Sleep Quality

May Help with Migraines

There is many more benefits to Doing Yoga and Meditation.

Stay Calm and Breathe The Lifestyle~ Tonia Aldworth






Stay Calm Yoga




It was a proud day for me this week as I graduated from the 200 hr yoga teacher training. I have been wanting to do this for many years. I have finally accomplished this goal. What I didn’t realize is, that in doing so I have learned more about myself than I thought I ever would. This was an amazing thing, teaching from my heart and authentic self is the only way to teach. I hope that in doing this that the people who enter into my classes or retreats are able to get more out of what they came in thinking they would. Whether it be feeling more relaxed or if they are a coming for the first time that they would love to continue on a yoga journey. I also want others to leave knowing that Yoga doesn’t just happen on the mat. Its an every day intention.

You don’t have to be extremely flexible to do yoga or be in the best shape. Yoga is for everyone. Yoga does not discriminate, in fact everyone is already doing yoga on a regular basis and threw my teaching I hope everyone will be more aware of this. This is my intention whether you are coming to my classes, workshops or retreats.


To follow me on my journey or to learn along the way yourself. I will be posting here as well I have Facebook page, instagram, feel free to add me or follow along.




How do you de stress? Do you meditate, take a walk, a long bubble bath, do you find yourself just drifting off threw out the day. With everyday busyness are you finding you have lost the ability to stop and smell the roses. Are you at least able to get away on vacation once a year for a week or two, to rejuvenate the mind body and soul.

I find most people don’t have time to relax but I think we all need to take even a few minutes a day to just BE.

How do we do that you ask.

When we are running around, heading to work, appointments and being busy, sometimes we arrive to appointments a few minutes early, instead of running in to sit in the waiting room or office. Sit in you vehicle turn off the radio, silence your phone. Take a few deep breaths and close the mind. Even doing this a couple of times a day can be so helpful to the mind, body and soul.

All you need to do is a little calming of the mind each day and you will begin to see a huge difference in your every day life.


Tonia Aldworth

Spiritual Sunday

Most people only understand the physical aspect of yoga, which entails stretching and stances to limber up the body and improve posture. … Although yoga is not a religion, this ancient practice can have an affect on a person in a spiritual sense because of the seven spiritual laws that yoga students are taught to follow Namaste. Have a Great Sunday Everyone.

Tonia Aldworth