2014 Vision Board!

A New Year and a fresh new start!  This time of year is filled with potential, hope and possibility to do and be better.  Bottle it up and hold on to it all year long with you a meaningful vision board!


Jan-YOU-ary is a time to reflect about goals, intentions, resolutions for the year ahead.  Take the list to the next step and start manifesting the life you want to live.

Step 1: Find a quiet clutter free space in your home or after class
Step 2: Begin to observe the breath and allow it become even
Step 3: Bring your attention to to people, places, experiences and feelings you wish to meet, visit and have in 2014.  Let the breath float and know there is NO WRONG visualization.  Anything is possible this year.  Let your intuition guide you.

Stay with this meditation for 5-10minutes.

Grab a blank poster board - your choice of color!
Step 1: Identify the theme in your meditation - was it growth, education, personal transformation
Step 2: Start sifting through magazines and newspapers to find pictures or words to illustrate your theme.  Place your theme either in words or by picture right at the center of your board.
Step 3: Start surrounding the center with words or illustrations that enhance the theme.  Keep your vision board focused, simple and realistic.  If the board looks chaotic or too busy chances are you will end of getting frustrated 90 days into the year.  Stay on message with your theme.
Step 4: Place your vision board in a place you can see it each day. Either by your bedside or desk.

We want to see your Vision Board!!  Share with us on Facebook or Instagram with the #soulpoweryoga and #empowermy2014

 

 

As the weather continues to change, 3 tips to help keep (or find :)) your zen:

1. Start your morning with a glass of warm/hot water with a little bit of lemon. 

• This is a great way to hydrate (replenish from the night's sleep) and get your digestive system moving. 
• You may also feel it helps relax your brain -- there is something comforting about a warm glass -- especially as the weather continues to get cooler!

2. Take 5 minutes each day (I like to do this first thing in the morning and then again before bed) to just find a quiet place and breathe. 

• Close your eyes, play some soft music maybe.... and just focus on listening to your breathe. 
• If you can - practice taking a deep inhale for a count of 4 and then exhale for the same count.
• allow yourself to indulge and even get lost in the moment! (set an alarm or play a song that is 5 minutes if you are really worried about getting too lost in the moment :))

3. Practice smiling throughout the day. 

• It may sound silly -- but I realized for myself -- I thought I'm a pretty easy-going person, but it seems as if there are less opportunities to smile through the day. I noticed that I would spend a lot of my time at work wanting to come across as serious - and didn't realize that it by default I was smiling less and less... Then I would go grocery shopping and I had to get through the aisles -- head down and no small talk -- OR smiling... and then I had to finish all my errands.... and so on and so on... and at the end of the day I was exhausted.... 
• So now, I try and smile - once every hour at least -- and my day is much more pleasurable. 
• Try it yourself -- smile once a day, then progress to 2x a day...

Homework for those inclined to master their zen and happiness:

• once you have mastered smiling therapy -- graduate to laughter therapy -- laugh for 1 minute a day... then progress to 2... and keep going -- how long can you laugh for...
• Sounds silly right? But why do we hold ourselves back from being happy -- allowing ourselves to experience happiness?

Cheers to being happy and keeping/finding our zen - as the weather changes -- and always!

Allergies and Apple Cider Vinegar

Here it is - the dreaded change of season!  Coughing, sniffling nose, back drip and watery eyes.  Many options are available for over the counter and prescription medicine. But what if you cannot take them (say you are pregnant) or you want to opt for natural relief with fewer side effects.

Apple cider vinegar is a fabulous option for allergy and asthma relief.  It is something I personally take each season and up my dosage during flare-ups. 

1.  Steep a cup of water with 2-3 cinnamon sticks, 2 teaspoons of turmeric, 1 teaspoon of black pepper.  You can make larger quantities and store in the fridge and reheat as needed.  Also, it can be steeped in a tea kettle and kept warm in it all day for immediate use. 
2.  Pour 3 oz of brew
3.  Add cap full of apple cider vinegar
4.  Add local honey (also wonders for allergies)

It is a like a little shot of health!  It is strong but the honey helps to offset the strong vinegar taste.

Take as needed during the day - I personally like morning and evening. 

Cheers to good health!

Beat the Heat .... Naturally this Summer!

Ayurveda is a 5000 medicinal science from India.  Rooted in principles of treating the body, mind and spirit holistically, Ayurveda understands that our health fluctuates with the seasons.

Summer is most associated with the Pitta dosha.  The Chopra Center explains how "Pitta is hot, sharp, sour, pungent, and penetrating. To balance Pitta, we need to make choices that are cooling, sweet, and stabilizing."

An imbalance of Pitta can be seen in digestive issues, as pitta resides in the digestive track, fiery tempers, diarrhea, and skin inflammation.

To fight off the heat, try these beat the heat tips:

1.  Avoid or reduce meat, alcohol, fried or spicy foods.  Increase your intake of probiotic dairy, cucumbers, zucchini, watermelons, and sweet/astringent foods to offset rising pitta


2.  OIL Massage to eliminate internal toxins using cooler oils such as coconut or olive.

3.  Sitali Pranamaya (cooling breath)
     Sit in simple crossed legged pose and make an O shape with your mouth, and curl the tongue lengthwise. Then, as B.K.S. Iyengar instructs in Light on Pranayama, "draw in air...as if drinking with a straw and fill the lungs completely." Withdraw your tongue, close your mouth, and hold the breath for 5 to 10 seconds. Exhale completely through your nose. Repeat from 5 to 10 minutes.  Follow with relaxing meditation.

4.   Select cooling scents such as, sandalwood, rose, jasmine, mint, lavender, fennel, and chamomile.

As always, drink lots of water and start the day with hot lemon water to encourage digestion/elimination.

Tuesday Quick Tip:  Baby Seat Installation!

 Installing a car seat can be hard. But did you know that you can have it inspected and your questions answered by a professional for FREE?

Enter your zip on the SeatCheck page (www.seatcheck.org) or call 866-SEAT-CHECK

3 Toxic Habits in your Yoga Practice - Detox your Mat!

Spring is in the air!  A time of renewal and cleansing.  While we may be cleaning out our closets and participating in cleanses to restart our bodies - let's also bring our awareness to our mats. 

Although we try to come to the mat ready for a new experience, we all (myself included) can sometimes fall into habits on our mats.  Let's try to break free from routine habits that may be preventing our growth!

1. Mat Placement!  Do you have "your" spot in the room?  Last week, I walked into a class and the only spot left was front center.  I cringed!  So far away from my beloved back row.  But I rolled out my mat and tried to go with the flow.  No lie, it took me awhile to acclimate to a new spot.  What I loved though is that by the end of the practice the new spot in the room also opened up a new perspective of myself and my practice.
2. Presence!  I know that after attending a teacher's class for awhile, I may be more in tune with their cues.  Sometimes, I can even see it in the room when I am teaching that my student's know where I am going even before I say the name of the pose.  Those days then I intentionally change it up to get all of us out of the routine (face a new direction, use a prop or some other surprise!).  Definitely, being in harmony is great for group energy.  However, examine if ever so slightly are you rushing the poses?  Remember, the first one out of the pose doesn't get to leave class first :)  Really commit your presence to be in the pose before rushing to the next. 
3. Speedy Savasana!   Savasana is the yummiest part of our practice.  Yes, some days there is a lot to do in a day and our mind cannot quiet.  But honestly, those days are when savasana is the most important.  We shut down and allow everything our lives time to rest - why not our bodies & minds.  Benefits of savasana are numerous, including, calming the brain, lowering blood pressure, relieves stress and mild depression and promotes deep relaxation.  

Next practice, start examining the habits of your practice.  What you are doing on your mat is a reflection of how you lead your life off the mat and can provide powerful opportunity for growth & change!  Awaken your practice and live life empowered!

3 Great Tips for keeping your hair looking and feeling great!

For all of you yogis that workout a lot... as well as in general (especially Spring and Fall when the weather is changing and we are more prone to lose a few more strands of hair when brushing or experience our hair changing texture (i.e. drier or oilier than natural) here are 3 great tips for great hair:

1. Oil -- Coconut Oil or Amala Oil (found in Indian stores :)) -- coconut oil (and amala) are great ways to nourish your hair on a regular on-going basis. Oil is a great way to help your hair (regardless of oily or dry) to get a great source of nourishment (strengthen the roots as well as condition) and help make it look shiny!

• Tips on how to apply - massage the oil to your hair (especially the scalp) -- make sure you massage it in well -- and let it "sit" for 15-20 minutes at least before you shower.  
• It is great to do once a week or once every couple of weeks.
• I typically just shampoo when washing my hair after applying oil.

2. Mayonnaise --  applying mayonnaise to your hair once a month is a great way to deep-condition your hair - this is especially great during the Winter time as well as Spring and Fall as the weather changes. 

• Similarly to applying oil - massage into your hair (especially the scalp) and let it "sit" for 15-20 minutes
• I always use gloves -- similar to the ones used when applying hair color as the mayonnaise can tend to "smell-up" my hands - though it does soften them up nicely! :)).  
• Another great tip -- I usually only shampoo (and not apply conditioner) when washing my hair.

3. Beer -- lite beer or regular -- believe it or not but beer is a great way to help make your hair shiny!

• Poor half a can or the whole can on your hair and massage in (depends on the thickness and length of your hair on the amount you'll need) and let it "sit" for 15-20 minutes.
• Great to do once every couple of months.
• Depends on how your hair is feeling to shampoo and condition or just shampoo.

Make sure you massage the oil, mayonnaise, beer -- into your scalp -- the roots are more important than the hair itself because you want the source of where your hair is growing to get the longer lasting benefits!! :)

Next blog -- foods (and spices such as tumeric) that will help strengthen your skin and nails!