Yogalosophy for Inner Strength

12 Weeks to Heal Your Heart and Embrace Joy


By Mandy Ingber

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"Heartbreak is a universal experience, and self-compassion is vital to healing. In this moment of truth lies the opportunity to find action-oriented ways to love yourself.”

Building on the concepts in her New York Times bestselling book Yogalosophy, Mandy Ingber, fitness and wellness instructor to the stars, now gives us Yogalosophy for Inner Strength—a revolutionary and inspiring self-care program to uplift and strengthen the alignment of mind, body, heart, and spirit during times of adversity like loss, transition, grief, or heartbreak. Yogalosophy for Inner Strength is a twelve-week wellness program, which includes five exercise routines for strength, happiness, and cardiovascular health, as well as meditations, recipes, playlists, and rituals designed to support the healing of the heart and build lasting resilience. In Yogalosophy for Inner Strength, Ingber incorporates anecdotes from her personal journey through loss and trying times, and stories from experts within her inner circle of friends. 

Whether you’re experiencing crisis or simply feeling adrift, Yogalosophy for Inner Strength will help guide and carry you through your transition by providing a path to emotional strength, inner balance, and ultimately, to a greater capacity for true joy.



Moving Through Heartbreak


The Eight Limbs of Yoga

The Eight Limbs of Yoga, also known as the Eightfold Path, is part of the teachings derived from the Yoga Sutras, as dictated by Patanjali. It is a nonreligious text about how to live in union with the Divine. The word sutra translated from Sanskrit means “thread.” They are seen as the thread between the knowledge of and the experience of yoga.

Since yoga has been adopted by the West and integrated into our Western lifestyle, it is no surprise that we have focused on the physical aspect of the practice more than any other. The physical practice, asana, is just one of the eight limbs! When you see practitioners engaged in a class in a variety of postures, the physical practice is what you are seeing, and that is just a fraction of what the yoga practice addresses. Physicality is a wonderful way to confront issues of the mind and to unwind areas of tension that impede us from more contemplative practices, but there is so much more to it.

The eightfold path is as follows:

          Ethical standards relating to others (Nonviolence, Truthfulness, Nonstealing, Abstinence, Nonhoarding)

          Ethical standards relating to self (Cleanliness; Contentment; Heat, spiritual sternness, to burn; Study of text and self; Surrender)


          Therapeutic breathing

          Withdrawal of the senses



          Absorption with the universe

The Seven Chakras

Yogic tradition believes in energy bodies, that we are not merely physical. When you have a holistic yoga practice, you address multiple layers of that energy field in order to awaken and enliven the energy centers that exist in your subtle body. These wheels of light are called chakras. The word chakra means “turning” or “wheel” in Sanskrit, and refers to the vortex-like energy center in and beyond the flesh. They store all our energy and life force, which is also called prana. The release of this energy is controlled by the breath. The seven major chakras are located on the chief energy path, called the sushumna, that runs up the spine. There are two sides to this column, one governing the masculine principle and the other governing the feminine principle. These are not gender-based—they are simply qualities contained within each of us. Yoga postures and breathing techniques can help to keep the polarity of masculine and feminine, also known as Yang and Yin, in harmonious balance. To follow is a brief reference point for each chakra and what part of the self each affects.

ROOT CHAKRA (Muladhara)

Located at the sacral center, the root chakra is connected to our survival and creativity and is concerned with such basics as food, shelter, and staying alive. The first chakra grounds and connects us to the Earth. The root, located at the base of the tailbone, is the basis for creativity and self-expression.


MANTRA: “I have”



PHYSICAL ASPECT: Anus, genitals, feet, legs, sacrum

MENTAL AND EMOTIONAL ASPECT: Family ties and all our relations (to the planet, tribe, etc.). Feelings of the basic needs of survival and belonging. Providing for ourselves, our sense of safety in the world. If we have a strong root chakra, we have the confidence to stand up and take care of ourselves. When it is blocked or out of balance, we may feel needy, have low self-esteem, or have self-destructive tendencies.

SACRAL CHAKRA (Swadhisthana)

Located at the pelvic region, the second chakra is experienced through sexuality and how we relate with others. It is creativity and helps us to understand how our emotional/mental states affect us. When empowered, it honors our intuitive nature and allows us to be receptive and intimate.

COLOR: Orange

MANTRA: “I feel”



PHYSICAL ASPECT: Reproductive sexual organs, lower back, hips

MENTAL AND EMOTIONAL ASPECT: Feeling deserving of pleasure, creativity, and abundance. Literally, the themes of sex, money, power, relationships, truth telling, creativity, and procreativity are at play. When it is out of balance, it rises in the form of emotional instability, especially in being hard on ourselves.


Located at the solar plexus center, the third chakra is related to the “I am”: identity and willpower. It helps us to stand up for ourselves. It gives us the ability to think and reason, feeling the knowing from our gut. It is connected to the umbilical cord and the original cell in the body. When healthy, the third chakra allows us to get clarity of the mind while allowing fun, play, liveliness, and pleasure with a positive, childlike innocence.

COLOR: Yellow

MANTRA: “I do”



PHYSICAL ASPECT: Abdominal wall, chain of obliques, thoracic spine

MENTAL AND EMOTIONAL ASPECT: Gives a sense of self-esteem and allows us to take action. Key words are: gut feelings, backbone, standing up for one’s self, navel center, umbilical cord, digesting life. This gives us a sense of inner power (willpower) and helps us to take risks. When it is blocked, it can read as lacking courage and feeling stuck.


Located at the heart, the fourth chakra has the quality of compassion. It gives us vitality for being alive and allows us to feel for others—to be truly connected and interested. And as it is the pathway from the body to the mind, feeling and unconditional love are the gateway from the lower realms to the higher realms.

COLOR: Green

MANTRA: “I love”



PHYSICAL ASPECT: Heart, shoulders, clavicle, arms, hands

MENTAL AND EMOTIONAL ASPECT: A healthy heart chakra allows feelings of unconditional love, compassion, forgiveness, and acceptance. It is the highway between the animal self and divine self; in other words, the heart keeps the balance and allows us to be in healthy relationships. Due to fear of rejection, a blocked heart chakra is isolated and can become possessive or codependent.


Located at the throat, the fifth chakra revolves around speaking your truth, which comes from the higher self. Communication, self-expression, imagination, and ease in communicating our needs (especially during transitions and life changes) are its territory. Singing or chanting can be a wonderful way to connect with this chakra.


MANTRA: “I speak”



PHYSICAL ASPECT: Throat, neck, occipital lobes, jaw

MENTAL AND EMOTIONAL ASPECT: Speaking your true inner voice. It includes speaking up for the self, voice, and aligning the human will with the Divine will (as in “Thy will be done”). When aligned, this chakra allows clear communication of the emotions in speaking and listening. When blocked, you may have trouble by being too verbal or not being able to listen to others.


Located between the brows, the sixth chakra is connected to “knowing or intuition,” otherwise known as the “sixth sense.” This chakra allows insight and calls to your inner guidance. This is a spiritual energy center and deepens your connection to a higher calling. It knows intuitively in the silence.

COLOR: Indigo

MANTRA: “I see”



PHYSICAL ASPECT: Between eyes, ears, center of head

MENTAL AND EMOTIONAL ASPECT: Intuition, night vision, foresight, cellular-level knowledge, silence. It governs all of the other chakras and aids in trusting our inner wisdom to face life on life’s terms. When it is blocked, we can be too serious, with an overbearing logic, lack of trust, and cynicism.

CROWN CHAKRA (Sahasrara)

Located at the crown (which is open at the top of the head when you enter the world!), the crown chakra is true awareness and helps you to stretch beyond self-imposed limitations. This chakra gives understanding and the ability to expand into new ways of being. It is devotion, prayer, and surrender.

COLOR: Violet

MANTRA: “I understand”


PHYSICAL ASPECT: Scalp, head, crown, beyond the actual physical body

MENTAL AND EMOTIONAL ASPECT: Spirit itself. It is ether, devotion, prayer, and surrender. The gift of total freedom. When it is out of balance, you can forget that all is well in the spiritual realm and can think that happiness comes from what you “have” instead of what you are—both of which can cause suffering.


I know from experience that one of the first things that drops off during a time of loss is one’s diet. People often let themselves go, either by not eating (as many of us lose our appetite when grieving) or by drowning their sorrows with emotional eating. Using food as a distraction or to numb emotions is very common. The last thing I want to do is restrict you, but what you put into your body is key to your emotional state. The first thing that I do when experiencing a loss is make sure I’m taking care of my health needs. Since I cannot fully trust my appetite during these times, I take extra care to give myself support for healing. Here are some of my tips.

Mandy’s Guidelines for a Healthy Diet


Increase your intake of water and fluids. By the time you’re thirsty, you are already dehydrated. The general rule of thumb is to calculate your body weight, and divide that in half. The number you get is the minimum amount of ounces you should be drinking per day. So if you are 130 pounds, that would be 65 ounces of water. I’ve actually taken to drinking (in ounces) almost my entire body’s weight, meaning I don’t divide that number in half. Whatever amount you go with, set aside a 20-ounce glass water bottle and fill it with spring water or filtered water 4 or 5 times a day. Glugging your water down will just go right through you, so instead sip throughout the day. Begin your day with an additional 16 ounces of warm water and lemon. Hydration is the key to your digestion, as it will help your digestive juices and aid proper elimination. It will keep your body metabolizing, and increases your daily calorie burn. Gut health is the foundation to your organs functioning properly and will help you to eliminate any stored toxins. In short, staying hydrated is essential to your health!


Eating at least five servings of fruits and veggies each day is a good guideline for making sure you get enough nutrients and antioxidants in your diet. There are a variety of fruits and vegetables that you can choose from. Select locally grown, organic produce if you can. I love going to the farmer’s market because I love knowing my local farmers and where my food is sourced. Avoid genetically modified produce that can be contaminated with pesticides.


Greens are excellent for your blood, and the darker the better. For those who find it a challenge to work greens into your diet, adding a 16-ounce cold-pressed green juice (all veggie) is the equivalent of two servings of vegetables. I recommend drinking one green juice daily. You may also supplement with Vitamineral Green, or toss a cup of dark leafy greens into your morning smoothie.


When you wait too long to fuel your body, your blood sugar levels drop. When this happens you can not only lose energy but also become emotional without realizing why. Set your timer to go off after three hours to make sure that you’re taking care of yourself the way you would your own child. You don’t want to wait until your child is crying—you want to keep the homeostasis of your body. Each time you recharge yourself, consider it a mini prescription for self-love.


The first meal of the day sets the tone for your day. Of course, if you are not a morning eater, you must honor that, but do create some sort of ritual around the first meal of the day. If it’s got to be quick and light, a smoothie or shake with protein powder is a great way to keep your muscles fed and to give your body foundational support to build upon. I plan my morning meal the night before, sometimes preparing my steel-cut oats by precooking and soaking them overnight for a quick morning prep. I also prepare a to-go container in case I need to rush out of the house. Other quick options: eggs with sliced avocado, or fresh berries with Greek yogurt.


Yes, it’s important to find the foods that taste like treats to you. There are plenty of them out there these days. Make a list of the foods that are heart healthy and that you love to eat. In this book I have included recipes and suggestions for some delicious heart-healthy treats that I enjoy, but feel free to play around with your favorite healthy foods and find your happy place.


I have a sweet tooth just like anybody else. Plus, coffee is my on-again/off-again love affair, and it even zoomed me through the grieving period after my father’s passing. I will say, though, that each of these stimulants will have you riding above your emotions while offering little nutritional value. This is your choice, and do with them as you will; however, note that restriction or minimal intake of both may help your moods. Just saying.










         black beans


         brown rice

         Brussels sprouts




         chia seeds

         dark chocolate



         green tea


         kidney beans



         olive oil





         rainbow trout


         red bell peppers




         sweet potato





ask the expert

I asked registered dietician and nutrition communications professional, Sarah Romotsky—who has an extensive background in writing and speaking on health and wellness issues and is a respected leader and spokesperson in the nutrition community—to chime in on nutrition and physical heart health. Knowledge is power, and although the best way to find out what works for you is to listen to your body and discover for yourself, in general, having an expert to guide you toward incorporating these foods into your diet will help give you a starting point.


We all know that keeping your heart healthy is important. This complex organ is literally at the “heart” of all biological functions, circulating blood throughout the body, maintaining blood flow, and regulating cholesterol levels. There are a variety of strategies we can incorporate into our lives to promote heart health, including managing weight and stress, getting regular physical activity and sleep, and maintaining a heart-healthy diet.


On Sale
Apr 26, 2016
Page Count
224 pages
Seal Press

Mandy Ingber

About the Author

Mandy Ingber, the New York Times best-selling author of Yogalosophy: 28 Days to the Ultimate Mind-Body Makeover and creator of the yoga-hybrid DVD Yogalosophy, is a celebrity fitness and wellness expert. Her twenty years of teaching experience have attracted such clients as Jennifer Aniston, Kate Beckinsale, Helen Hunt, Ricki Lake, Jennifer Meyer, and Brooke Shields.

Mandy’s yoga class has been awarded “Best of LA” by Daily Candy, LA Weekly, and Los Angeles Magazine. Mandy is an event headliner for the Boston Red Sox Foundation’s FenwaYoga, People’s A-List Workout, SELF’s Workout in the Park, and more. She has been a spokesperson for Silk Soymilk and is a contributing fitness and wellness advisor for Health, POPSUGAR, SELF, Shape, USA Today and Yahoo! Mandy is a fitness blogger for E! Online and and is featured regularly in Elle, Glamour, Harper’s Bazaar, O, The Oprah Magazine, Vanity Fair, Vogue, and more. Television appearances include Good Morning America, Chelsea Lately, and TODAY, among others.

Mandy serves on the advisory board for New Beauty Magazine, Women’s Health, and the Cancer Prevention Clinic at the Margie Petersen Breast Center at Providence Saint John’s Health Center. Mandy teaches workshops at the Omega Institute for Holistic Studies and at independent yoga studios.

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