The Ultimate Guide to Forrest Yoga: Healing Through Breath and Movement
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Do you feel like your yoga routine needs a spark of inspiration? Would you like to learn more about Forrest Yoga?
Many of us crave a yoga practice that’s not just about flexibility or fitness but about connecting on a deeper, more holistic level. Forrest Yoga offers something different—a way to build mental clarity, emotional resilience, and inner strength alongside physical fitness.
Ana Forrest created the Forrest Yoga method, combining strength-building poses with deep breathing techniques and long holds to help practitioners find a deeper sense of connection and purpose.
In this guide, we’ll break down the principles of Forrest Yoga, explore its unique benefits, and share tips on how it can enrich your yoga journey.
Keep reading why Forrest Yoga might be the change you’ve been searching for.
What is Forrest Yoga?
Forrest Yoga is a powerful, unique style of yoga that brings together physical intensity, emotional healing, and ceremonial practices. Founded by Ana Forrest, a mystic, visionary, philanthropist, author, and Medicine Woman, working with co-director Jose Calarco, who comes from a long history of shamanism, music, and healing, this practice is not just about physical strength and flexibility—it’s about healing, empowering, and rediscovering your inner self.
Core Strength: A strong core is key in Forrest Yoga. Each class includes poses that work your core muscles, build stability that will help to protect your spine, and give you a foundation for more advanced poses. It’s more than just strength, the poses promote healthier posture and give you a sense of grounded power.
Long Holds: Forrest Yoga keeps you in each pose a bit longer than the usual 5 breaths, giving you the chance to really feel it. These extended holds push you to engage fully and build focus, helping you grow both physically and mentally.
Resilience: The intensity of Forrest Yoga means facing challenges head-on. Holding each pose taps into your inner strength, building resilience and patience as you navigate the physical and mental effort required.
Unique Poses: Forrest Yoga is known for its distinctive poses, including variations that you won’t find in traditional classes. Moves like “turbo dog,” an amped-up downward dog, and “abs with leg lifts” give your core an extra workout while mixing up the routine.
Ceremonial Yoga: What truly sets Forrest Yoga apart is its ceremonial aspect. With roots in shamanism, Native American medicine, and music, this practice incorporates elements of healing and reflection for a more holistic experience.
The Core of Forrest Yoga
Forrest Yoga emphasizes how to carry a transformative experience from the yoga mat into daily life.
Ana and Jose like to start their sessions with a ritual such as a smoke cleansing, some music, and a heartfelt invocation to honor the Ancestors.
In their unique way, Ana and Jose combine yoga sequences with deeper spiritual meaning. Each session weaves music, storytelling, prayers, and even shamanic healing practices.
Ana crafted Forrest Yoga while working through healing from her own life’s traumas – abuse and addictions, and the ongoing suffering from chronic injuries & illnesses. Her traumatic childhood inspired her to teach others about what works to heal themselves.
Ana encourages you to walk through life on this planet with self-awareness, compassion, and purpose and to live a life free of addictions and trauma.
Ana describes herself as a mystic, visionary, philanthropist, author, and Medicine Woman. Ana and Jose believe in the transformational power of ceremony.
Ana and Jose teach that every day is an opportunity to improve.
Read on to kick-start your journey toward a more mindful, connected life.
The Four Pillars of Forrest Yoga
The Four Pillars of Forrest Yoga combine to create a powerful practice that strengthens the body, mind, and spirit.
1. Breath
- Breathwork is the heart of Forrest Yoga. Practitioners use Ujjayi Breath (a deep, controlled breath) to create a strong connection between mind and body. But more than that, this focus on breath allows you to access and release stored emotions.
- By breathing deeply, you can process emotional pain, by bringing calmness and clarity to your practice.
- The emphasis on breath helps calm the nervous system, by creating a balance between physical intensity and inner mindfulness.
2. Strength
- Forrest Yoga builds incredible physical strength, particularly in the core, back, and arms. Backbends, arm balances, deep stretches, and long holds in poses are staples of this practice. These poses help you not only gain muscle but also develop mental resilience.
- The emphasis on building core strength makes Forrest Yoga unique compared to other styles of Yoga.
- Many people carry tension in their back, shoulders, and neck. The practice incorporates poses that target these areas, using stretches and rotations to help release accumulated tension. This also helps to relieve pain in these areas.
3. Integrity
In Forrest Yoga, integrity refers to practicing with honesty and intention. It’s about being true to your body, listening to its limits, and respecting its needs.
Instead of pushing through pain or discomfort, you practice mindfully, honoring your body’s messages.
You are encouraged to use props or modify poses, so you can move into poses safely and effectively.
4. Spirit
This is where the magic happens. Forrest Yoga invites you to connect with your inner self—the part of you that’s often overshadowed by the noise of daily life.
The practice encourages spiritual growth through ritual, mindfulness, and introspection, allowing one to discover deeper layers of oneself.
Benefits of Practicing Forrest Yoga
So, what are the real benefits of Forrest Yoga? Well, it’s more than just striking a pose and hoping for enlightenment. In essence, the physical practice of Forrest Yoga combines strength-building exercises, mindful breathing, and unique poses to create a holistic experience.
Let’s dive into why Forrest Yoga is so special.
Physical Benefits
Want to get stronger and more flexible while feeling amazing? Forrest Yoga’s got your back—literally! This style helps build muscle strength, improves flexibility, and can even help heal chronic pain, especially in your back.
Emotional and Psychological Benefits
Here’s where Forrest Yoga gets interesting. It’s not just about the physical benefits—this practice also digs deep into emotional healing.
Whether you’re working through trauma, addiction, battling anxiety, or simply feeling stuck, Forrest Yoga offers a safe space to release pent-up emotions.
By focusing on long, mindful Ujjayi breaths during challenging poses, Forrest Yoga helps release stored tension in the body, making it a powerful tool for emotional healing.
The Forrest Yoga community is incredibly supportive and is there to hold your back. The community is led by the Forrest Yoga Guardians. These hand-picked teachers, chosen by Ana and Jose, are dedicated to holding space for healing and growth in the community. They’re like the coolest yoga mentors you ever knew you needed.
Spiritual Benefits
Feeling like you’re missing a deeper connection with yourself or the world? Forrest Yoga helps you slow down and become more present, guiding you to tap into the energy that runs through all living things. It’s about finding meaning in the everyday and connecting with something bigger than yourself.
No, you won’t magically float off into the universe—but you might just gain some serious insights into your life and what truly matters! Forrest Yoga reminds us that every day is an opportunity to grow, but it’s not an overnight fix. True transformation takes time and practice, so be patient with yourself! This awareness can lead to profound insights and a more fulfilling life.
Key Differences Between Forrest Yoga and Other Styles
Forrest Yoga is not just about releasing tension— it builds strength and resilience, especially with its intense core workouts. Then there is also the ceremonial aspect of the practice. Ana's approach to yoga is distinctive from other styles because it incorporates Native American healing traditions, breathwork, and a focus on deep emotional release.
Forrest Yoga vs. Vinyasa Yoga
If you’re a Vinyasa lover, where you flow from one pose to the next like a graceful yogi dancer, then you are up to something different. Vinyasa is all about moving with the breath, linking one pose smoothly to the next.
In contrast, Forrest Yoga slows things down. Instead of rushing through a sequence, you’ll stay in a pose, allowing your body to work through physical sensations and buried emotions.
Think of it as yoga therapy—where you can work up a sweat and get in touch with your feelings!
Forrest Yoga vs. Jivamukti Yoga
Both Forrest and Jivamukti emphasize spiritual practices, but their vibes are unique. Jivamukti leans heavily on chanting, philosophy, affirmation, and meditation. Forrest Yoga, on the other hand, pulls from shamanic practices and Native American healing traditions.
Both forms of yoga are very demanding including advanced poses and also promote veganism.
Forrest Yoga has some unique poses whereas Jivamukti is more based on poses from Ashtanga and Sivananda.
Both styles encourage you to tap into the deeper layers of your mind and spirit through movement, breath, and connection with the natural world.
Comparison with Traditional Yoga Styles
So, how does Forrest Yoga stack up against styles like Hatha or Ashtanga? Well, while traditional Hatha Yoga focuses on basic postures and breathing techniques, and Ashtanga is known for its rigid sequence of poses, Forrest Yoga is all about adaptation.
Ashtanga is a very rigid form of yoga, you are not encouraged to modify poses, and in Forrest Yoga, you’ll work with poses in a way that’s uniquely tailored to your body’s needs.
It’s not one-size-fits-all; it’s a “let’s work through this together” approach!
Practicing Forrest Yoga Online
Benefits of Online Forrest Yoga Classes
Who doesn’t love yoga on their schedule? One of the big perks of doing Forrest Yoga online is flexibility—you can practice anytime, anywhere. Maybe you want to sneak in a class before work, or perhaps you’re more of a late-night yogi? No problem. You can also hit pause and come back to the same class later, so you can go at your own pace.
And if you’re feeling a little lonely in your home practice, don’t worry! Yogaia offers live classes, so you can connect with fellow yogis, and chat with instructors. Yogaia has a variety of Forrest Yoga classes with our top instructor Craig Norris—all without you having to leave your house.
Try Yogaia today for more in-depth tutorials and tips to enrich your practice. Explore Yogaia.
Is Forrest Yoga Right for You?
Who Can Practice Forrest Yoga?
Short answer: everyone who is prepared to do some work! Whether you’re new to yoga or you’ve been doing Downward Dog for years, Forrest Yoga is accessible to all.
Beginners don’t need to be scared off by the focus on strength and emotional work—it’s all about meeting you where you’re at.
Each class offers modifications. And if you’re looking for something that challenges you both physically and emotionally, this practice might be just the thing to help you grow in ways you didn’t expect!
Finding a Class
Ready to give it a go? Look for a Forrest Yoga class in your area or online! Many yoga platforms, like Yogaia, have teachers offering everything from beginner-friendly classes to more advanced sessions.
Essential Forrest Yoga Poses and Sequences
Are you ready to try some of the unique poses from the Forrest Yoga sequence? So go ahead, step on the mat, and let those core muscles shine!
Core work “Elbow to knee” crunches
Let’s start by firing up those abs! "Elbow to Knee" crunches are here to bring the burn and add a spark of strength and stability to your core.
- Come on to lie down on your back.
- Clasp your hands behind your head, pick your feet up the floor, feet flexed, knees above your hips.
- Take your elbows to the left, keep your lower back down, tailbone up, and point your right leg forward. Inhale comes back to the center.
- Elbows twist to the right, left leg forward, keep lower back down, tailbone up. Inhale comes back to the center.
Turbo Dog
Ready to turbocharge your practice? Turbo Dog 🐶 isn’t your typical fluffy stretch—it’s a powerhouse move that works wonders for your upper body, core, and focus!
- Come on to your hands and knees.
- Bend elbows halfway towards the floor.
- Squeeze elbows and upper arms towards each other.
- Spread the hands and press away from the floor. Stay here or lift the knees and keep the active squeeze of elbows and upper arms.
Dolphin Pose
Ready to make a splash? Dolphin Pose 🐬 might look peaceful, but it’s a powerhouse for building strength, stretching deeply, and balancing focus. Dive in, lift those hips, and feel the waves of power and calm roll through your body!
- Come on to your hands and knees. Lower down your elbows. Keep your forearms parallel to the mat.
- Soften the back of your neck and lift your knees off the floor. Lift the hips up towards the sky. Lengthen torso. Feel the squeeze in the elbows and upper arms.
- Keep your feet on the floor or do leg raises (standing split).
- Lower your knees down and come out of the pose.
Seated side bend with one leg straight with neck release
Looking for a pose that helps you stretch and release in one smooth move? Seated Side Bend with Neck Release is just the ticket!
- Extend your left leg along the mat, and flex your foot. Keep your right leg bent, and your knee close to the floor.
- Press the back of your left hand on the floor, next to your left leg, and reach your right arm behind you.
- Spread open the fingers of your right arm and slide your right arm away from your neck.
- Relax your neck and soften your left ear towards your left shoulder. Repeat on the other side.
Extended warrior variation
The Extended Warrior 🥷🏻 variation is a wonderful way to blend strength, flexibility, and calm in one powerful pose. Embrace the warrior within, roll open that heart, and let this stretch take you somewhere relaxing yet strong!
- From a standing position, bring your right leg forward, bend your right knee, and keep your left leg straight. Right knee and toes pointing forward.
- Wrap your left arm around your lower back, grab hold of the right inner thigh, and rest your left forearm on the right thigh.
- Roll the left side of your chest up and back. Exhale and soften your neck. Move your right ear towards the right shoulder and soften your jaw.
- Repeat on the left side.
Sample Sequences
Check out one of the sequences on the mat with Yogaia’s excellent and super laid-back Forrest Yoga Teacher Craig!
Beginner-Friendly Sun Salutation Sequence
Intermediate and Advanced Pose Focusing on Strength and Flexibility
The Oil Rigger "Eka Pada Bakasana"
Looking for a pose that challenges your balance while boosting your strength? One-legged crow to Oil Rigger Pose has it all! It’s the perfect blend of stability, core engagement, and focus.
Addressing Controversies and Common Questions
Forrest Yoga Controversies
Let’s address some common concerns. Like many unique practices, Forrest Yoga has had its share of controversy.
What you need to know:
Some folks have raised questions about the integration of shamanism and its therapeutic claims. It might not be everybody's cup of tea but it’s all about what resonates with you.
Ana’s teaching style is fierce. She isn’t there to hold your hand. Instead, as one of her students describes her style, “She will smack some sense into you”. She has a firm, no-nonsense approach that challenges students to grow.
If the combination of physical practice and spiritual healing resonates with you, then Forrest Yoga can be a game-changer. The key is to stay open-minded and explore the practice in a way that feels true to you.
FAQs
Now that we’ve covered the controversies, here are answers to common questions.
What happened to Jivamukti Yoga?
Jivamukti Yoga is still around, though it has evolved and changed over time, just like any yoga style. You can still find dedicated Jivamukti communities, but Forrest Yoga offers a completely different flavor of practice.
Is Forrest Yoga hard?
Yes it is and it can be challenging, but that’s part of the beauty! Forrest Yoga isn’t about pushing yourself to the limit—it’s about finding your edge and learning to work through it. You’ll grow stronger with time both physically, emotionally, and spiritually.
Where to find a Forrest Yoga class near me?
No need to drive across town! You can easily find online Forrest Yoga classes with certified instructors on platforms like Yogaia. It’s yoga on your terms, whenever and wherever you want!
Ready to experience Forrest Yoga? Join a certified instructor on Yogaia and start practicing today!
Conclusion
At the end of the day, Forrest Yoga is about so much more than just moving your body—it’s a practice that can transform your mind, body, and spirit. Whether you’re looking to build strength, heal emotional wounds, or connect with yourself on a deeper level, Forrest Yoga offers a powerful space for transformation.
Ready to dive in? Explore Yogaia’s online classes, connect with experienced instructors, and join our online community today!
Resources
Are you interested in learning more about Ana and Forrest Yoga? If, so then go ahead and check out these sites:
Ana Forrest & Jose Calarco's Events
Healing sexual trauma with Ana Forrest
Beginner Forrest Yoga Class with Ana Forrest
Book to read:
Ana T. Forrest, Fierce Medicine: Breakthrough Practices to Heal the Body and Ignite the Spirit
“By speaking the truth, we learn the difference between our authentic self and our facade. If we put our little masked self out there, the horror is that other people might accept and end up making love to it, while we starve and die of neglect behind it. It’s much richer to interact genuinely with the world. When you speak the truth, it feeds and brightens your Spirit. When you don’t, it dims your Spirit. Don’t you want to live in a way that brightens your Spirit? To take a deep breath and feel what’s rocketing and rolling around in your core? What a delight!” ― Ana T. Forrest, Fierce Medicine: Breakthrough