The Healthy Yogini Takes Flight!

A friend from Newfoundland came to visit us this week in our little corner of Paradise and she and I decided to head up to Ubud together to see the sights (which consist mostly monkeys and rice paddies), eat Delicious food (and most of it was healthy too!) and partake in some delightful Yoga.  It was her first time visiting Bali and she immediately fell in love with Ubud just as I did the on my first visit.  While we were there we had the opportunity to take part in a Flying Yoga class, which is a blend of Acro Yoga, Thai Yoga Massage, and Hatha Yoga.  And I have to say a little flight was just what I needed!

I have been living in Bali for about two months now and though I know it sounds hard to believe, it hasn't all been sunshine and rainbows for me.  This move has taught me that no matter if you are moving to Antarctica or Fiji, uprooting your Life and leaving behind your Home and everyone you know can still be a pretty emotionally heavy ordeal.  And since arriving here I admit I have definitely been battling some loneliness and homesickness.  Living this past year in St. John's, Newfoundland was such a treat and such an easy transition that I wasn't fully prepared for the transition of moving all the way across the globe to a country where I don't speak the language or know anyone.  

So if the arrival of my Lovely friend Rhonda was just what I needed to lift my spirits, then attending this Flying Yoga class was the icing on the cake!  I had attended an Acro Yoga seminar once before and played around with a few flying poses with other yogi friends and really enjoyed it, so when I saw it on the schedule at Radiantly Alive Yoga Studio I suggested we try it (this was Rhonda's first Acro Yoga session).  

But I was completely unprepared for the level of connected-ness I felt to my partners (none of which ended up being my friend funnily enough).  We started the session by introducing ourselves to the group, and a brief warm-up while sitting knee to knee in a circle on our mats.  Next we linked arms and had to work as a group to stand as one unit, before walking the circle (created by our mats) periodically stopping and locking gazes with whomever was closest to us at the time.  Ordinarily I would feel a bit funny holding someones gaze for more than a few seconds but this exercise made me feel filled with the light of the other persons smiling eyes.  From there we split off into smaller groups of three and worked on Acro poses, consisting mostly of back bend variations like 'Whale'.  Our groups were made up of a 'Base' (person is the point of contact with the ground), a 'Flyer' (person who is elevated off the ground by the Base) and a 'Spotter' (person with objective view of Base & Flyer ensuring safety for both).  In order to perform the postures the three of us needed to work as a team, communicating and trusting that our group members would do their part and give us the support, guidance and leadership as we took turn playing each role within the poses.  Before we sealed in our Practice with one last resounding Om we went back around the circle and shared something we felt we had learned or experienced during the session.  I shared my experience of the Positive energy and connection flowing from one to the other as we practiced together.

                                                               Whale Pose Variation

Though practicing any form of Yoga technically makes you a part of the global yoga community, we often don't have the opportunity to connect with our fellow yogis in the everyday drop-in class.  We might practice next to the same person for months and not ever even say hello.  The beauty of Acro Yoga (and its' sister-style Partner Yoga) is that it brings yogis together to develop their practice in a direct, hands-on way, enabling you to step off your mat, build relationships with others, share some laughs and in turn gain perspective on the ups and downs of Life.

I left class that day feeling a redeveloped sense of belonging and connection to the Yoga Community at large.  In the midst of my emotional ocean of loneliness I had been thrown a raft, and though I am sure there will still be moments of loneliness/doubt in the future as I continue my Balinese Adventures, I know and trust that I will never truly be alone.  And if I get in really dire straights I can always high-tail it up to Ubud and take in another Flying Yoga class! ;)

For more information on Acro Yoga and to find a studio offering it near you click one of these links.

http://www.acroyoga.com/

http://www.acroyoga.org/

http://en.wikipedia.org/wiki/Acroyoga

Until next time...

Be Happy, Eat Healthy!

My Adventures as a Yoga Tourist Bali-Style!

Have you ever met a fellow Yogi while traveling to a far off destination?  Or found yourself sitting up late at night googling exotic locations to bring your Practice?  Yoga Travel is one of the fastest growing sectors of Tourism - with more Yogis desiring to make their holiday time a more introspective one and a whole host of "Mini Yoga Meccas" to accommodate them for a Retreat, Intensive, or even a Teacher Training in an exotic locale (just type Yoga Tourism into Google and you will be amazed at all that comes up!).  This past weekend I decided to head out (though not too far afield) on my own mini Yoga Vacation to the Heartland of Bali, Ubud!

Ubud (pronounced Oo-Bood) is only a mere 20 kms from my Home in Sanur, but due to narrow one laned roads and congested traffic it takes about one hour to arrive there.  It has a perfect blend of Balinese Culture, Nature and Yoga activities, so there is something for everyone, 'Yoga-Nut' or not.  Ubud is home to at least 3 Large Art Galleries (many more small privately owned ones), Hindu Temples, Balinese cultural dance performances, markets, Yoga studios and salas and a bevvy of delicious restaurants catering to the ever Health-conscious Yoga crowd. 

Having the opportunity to spend a long-weekend there allowed me to sample a selection of the studios Ubud has to offer, as well as numerous styles of Yoga.  I attended my very first Iyengar class at The Yoga Barn (http://www.theyogabarn.com/), the largest and most well-known studio in Ubud.  It was a Level 2 class and I spent most of it in supported Inversions, either using blocks, bolsters, blankets and straps or at times even making use of ropes which were secured to the wall.  It was quite fun and offered me some new adaptations for poses which I hadn't thought prior.  My next class was at Radiantly Alive Studio (http://www.radiantlyalive.com/), which seems to be Yoga Barn's direct competitor, offering a wide variety of classes throughout the day as well.  Here I happily spent a 90 minute Yin class sprawled against the wall stretching my hips, knees and legs, eyes closed, enjoying the subtle opening of my joints (word to the wise - bring something other than flip flops when going on vaca, they sure do hurt your feet and legs after a days worth of walking!).  Both of these classes were very enjoyable, but the real gems of my little Yoga-Adventure didn't come until Monday when I attended a Kundalini class at a locally-owned and run sala called Bodyworks Healing Centre (http://www.ubudbodyworkscentre.com/yoga.php).

Our class took place on the third floor of a more traditional Balinese building, with room for only 10 students.  Our teacher Putu lead us through a rigourous class with much leg work and core strengthening ending with a Heavenly (and much deserved!) Savasana with the Roosters crooning from the ground below. I thoroughly enjoyed the Pranayama exercises we practiced throughout this class, breathing fully in through the nose filling our bellies and than swiftly out through the mouth making a 'Shh' sound - it made me feel invigorated and very present on my mat.  And lastly I was lucky enough to have had Ketut, the Hatha Teacher from Taksu Spa (http://www.taksuyoga.com/) all to myself.  He lead me through a delightful (and chuckle-filled) Hatha class which ended with us experimenting and sharing different arm balances we knew.  And all of this taking place in a studio surrounded by lush greenery and the gushing sounds of the river which flowed around it.  Though I only spent 3 days in Ubud, it has definately made an strong impression on me and I know I will be headed back there soon to continue my exploration of the town and all it has to offer both Yogically and Culturally.   

Whether you are a first-time Yoga-traveller or a seasoned 'Retreatee' there is something on offer for everyone and a myriad of ways to find what you are looking for.  In the land of the World Wide Web you can find everything from budget/sustainable Yoga Vacations to the most luxurious of Yoga Retreats at an exotic moutain-top spa!  From the Galapagos to the Berkshires, if you can unroll a Yoga mat there rest assured someone has designed (or is right now) a Yoga Experience to be had there.  Depending on your budget you could find yourself in a small oceanside village in Nicaragua or a lavish (not to mention pricey!) villa at a spa resort in Thailand. Many of these packages include meals, accommodation, airport transfer, yoga classes and may even include other spa/wellness treatments.  My only advice when booking would be that you do a bit of research and ensure that you are headed to a destination and Yoga experience you really want and not just signing up for the first good deal that presents itself.  **See Sources & Links for links to helpful articles and websites on booking yoga vacations. 

So if after reading this you are silently kicking yourself for not having used your holidays this year to book a Yoga Retreat somewhere exotic, let go of those regrets!  You can be a Yoga Tourist, discovering new and exciting studios and further developing your practice from Home! 
Here's how:

• Try a class with a new Teacher/Style of Yoga (we often get into a groove with one teacher or style and don't what we could be missing out on by trying something/someone new)
• Book a Trial Week at a new Studio in your town/city (most studios offer discounted trial weeks for new students allowing you to try unlimited classes for the week!)
• Invite a friend (or a whole gaggle of them) to accompany you on a Yoga Studio Tour where you live and in the surrounding area (be sure to allow a bit more time for this, one month is a good starting point so you have time to experience a few classes at each place)
• Take a weekend (maybe a long weekend) and visit a neighbouring town/city specifically to try out the Yoga Studios they have to offer (book into a quiet hotel, eat lots of fresh & delicious food, make it your own little Yoga Retreat - personalized just for you!)

Anyways I hope my musings on my most recent adventures in Yoga (and travel) have got you excited about where your Practice will take you next, whether it be literally or figuratively!  Has anyone been on a Yoga Trip or Retreat (organized or of your own making) recently?  If so, what are your thoughts on your destination?  Please feel free to comment down below! 

Be Happy, Eat Healthy!

Sources & Links:

http://www.theyogabarn.com/
http://www.radiantlyalive.com/
http://www.ubudbodyworkscentre.com/yoga.php
http://www.taksuyoga.com/
http://thetravelyogi.com/
http://www.sustainabletrip.org/yoga
http://solyogatrips.com/trips
http://www.sheknows.com/health-and-wellness/articles/984679/affordable-yoga-retreats
http://www.coastalliving.com/travel/twenty-three-best-coastal-yoga-retreats-00400000065636/page5.html
http://yogaindiatours.com/yoga-tour.html

The Word on Wheatgrass

Have you ever tried a shot of Wheatgrass?  I am sure you've most likely heard of it from your friendly neighbourhood 'Hippie', but have YOU ever tried it?  Wondering what all the fuss is about?  Or do you have a rule about consuming 'Green Liquids'?

Well I have been happily treating myself to a regular Wheatgrass shot and I have to say I am a Convert!  I have tried it at a few different locations now and I really enjoy it, and it is just that, a shot glass filled with green juice that well..smells like grass..LOL!  It doesn't have to be consumed on its' own this way, though I have come to enjoy it in shot-format, you can also add it in with other freshly juiced juices or put it into a Smoothie for some extra nutritional-punch!  And don't be put off by the taste (as it is a bit grassy too, particularly the first time), you can also squeeze a little lemon or lime into your shot for a bit of distraction if you are really put off the taste.

And why would we subject ourselves to consuming the young grass of Wheat plants you might ask?? (don't worry they are Gluten-free!)  Because it is remarkably GOOD for us, that's why!  Wheatgrass contains Chlorophyll, Minerals, Vitamins, Enzymes, Antioxidants and Essential Amino Acids, which our bodies can't produce on their own (making them 'Essential' to our survival).  It takes a great deal of actual Wheatgrass to produce one shot (not to mention a fancy Juicer, which is why I haven't yet started making my own) and because of this is said be nutritionally equivalent to consuming 2 LBS of Veggies!  Now mind you there are Nay-sayers on this point but if you watch this video below you will see just how much Wheatgrass it takes to get a full shot of the stuff, which minus the Fibre in my opinion may not be totally equivalent but is definately Nutrient-Dense!

What do the ingredients I mentioned above have to do with your health?  Well, Chlorophyll helps to oxygenate your blood which allows for more speedy detoxification (it is also remarkably close to Hemoglobin in its' cellular composition!).    The Amino Acids and Enzymes help to safe guard our livers against toxins we ingest, ridding them from our bodies more quickly.  And well Vitamins and Minerals.....we all know they are always a Good Thing (except in Extremely high doses that is)!

Other health benefits of Wheatgrass include: it increases our red blood cell count and lowers blood pressure, it stimulates our thyroid gland to help correct obesity and indigestion, it can be used as an appetite suppressant, has been successfully used in studies to aid in curing certain forms of cancer, and a whole host more!  For more benefits see: http://www.hippocratesinst.org/wheatgrass/benefits-of-wheatgrass

In fact the only negative press that I found on Wheatgrass came from sources that harped on the lack of clinical studies which have been done on the benefits, but what I have to ask what financial benefit do these companies have by testing its' healing properties..they certainly won't be 'raking in the dough' by testing a product any Joe-Schmoe could grow in their backyard! *See below for a video on growing your own! (not that I think of you as a Joe-Schmoe ;)  

These nay-sayers (a few of which I have listed in the Sources column if you would like to peruse for yourself), claimed the studies that had been done were too small and that more research is needed to substantiate the health claims. Small studies have been done with both those combating Ulcerative Colitis and Breast Cancer patients receiving Chemotherapy and positive effects were seen in both studies.  The Ulcerative Colitis patients saw a significant decrease in the advancement of their disease and the findings from the study involving the Breast Cancer patients found that Wheatgrass may be able to reduce Myelotoxicity (which suppresses bone marrow, when there is a decrease in cells responsible for immunity, blood-clotting and delivering oxygen).   And I agree that more clinical research on the benefits of Wheatgrass Juice is needed.  But I ask you, if you could use something natural to feel healthier, younger and supplement your diet (that you can grow yourself!), Why Not?!  Who cares if there haven't been many 'clinical studies' done on Wheatgrass, perhaps its' time to trust your own intuition and eat what enables you to be the BEST version of yourself you can be!



So I ask, have you tried Wheatgrass? Or after reading this post would you be willing too?  If so what did you think of it?  Did you notice any physical, mental or emotional differences?  Anyone currently growing their own?  Leave a comment below.  And don't forget to like, share and/or subscribe! ;)

Be Happy, Eat Healthy!!

Sources & Links:

http://www.hippocratesinst.org/wheatgrass/benefits-of-wheatgrass
http://www.naturalnews.com/034820_wheat_grass_juice_healing_minerals.html
http://en.wikipedia.org/wiki/Wheatgrass
http://www.mnn.com/health/fitness-well-being/stories/are-the-benefits-of-wheatgrass-overblown
http://www.youtube.com/watch?v=IL0URJcZF8w

Nutritionist or Dietitian? What's the Difference?

I have been in Indonesia now for almost three weeks, and I have to say it is BEAUTIFUL here!  The climate is warm, I am surrounded by heaps of bright green tropical vegetation and the local people's disposition is almost as sunny as the weather itself.  It is a veritable Paradise!  I have included a few of the pictures I have taken along these adventures below for you to peruse.

However there has been A LOT of 'New-ness' to take on, new culture, new food, new house, new language, new Everything!  And though I love to travel there is something to be said for the Creature Comforts of Home.  Many of the products and foods I have grown to love (ie. Almond Milk, Apple Cider Vinegar, Trail Mix, etc.) are not available here, and if they do have them, very difficult to find and expensive (a single can of Chickpeas here costs $3!)

The pace of life here is much slower and I have found myself frustrated at times with the small amount of things I am able to accomplish in a day.  Not to mention the level of psychological and emotional upheaval such a huge relocation takes on a person.

Before moving to Bali I believed that I had found my calling as a Nutritionist and planned to begin this training via correspondence when I arrived here.  But some how things look so different to me on the other side of the Globe and I have been questioning whether that is the right choice for me and if so how relevant this profession will be in my new Home.

So I decided to revisit this decision and while doing so, further research the vocational options available in the 'Preventative Medicine' AKA 'Food as Medicine' realm.  If you too are interested in learning more about your options in this field or just want some clarification on what these different occupational titles mean (in Canada), then please read the brief synopsis of each position below.


 Nutritionist - An individual who gives practical advice to clients on matters of food and nutrition and their impacts on overall health.  Nutritionists/Holistic Nutritionists take into account food sensitivities and tend to design more personalized meal-plans/goals.  Their focus is more Preventative than the traditional Reactive approach of Dietitians.  Currently there are no nation-wide standards or regulatory body for Nutritionists in Canada, and therefore anyone may use this title, and because of this I recommend you to inquire about your Nutritionists educational/experiential background before delving into your lifes' history of eating habits.  There are several schools in Canada offering Nutrition Counselling Education. *See Sources & Links for info on Nutritionist schools in Canada. At this time, Nutritionists are regulated only in the provinces of Quebec, Alberta, Nova Scotia and New Brunswick.

Dietitian - Dietitians are theoretical experts in food and how it impacts ones' health.  Dietitians/Registered Dietitians largely use the Canadian Food Guide and calorie requirements to help set nutritional goals for their clients. A Dietitian can use the title of Nutritionist as well as their title however a Nutritionist may not do the same. They are required to complete a 4 year undergrad followed by a 1 year internship.  They must also complete a standardized exam in order to be become licensed and are regulated by a Provincial governing body (in Ontario this is The college of Dietitians of Ontario). 
 

Health Coach/Wellness Coach - a Health Coach is a mentor and an authority on health who assists their clients to set health goals and make healthy and sustainable modifications to their behaviour and lifestyle which support these long-term goals. They deal more with the psychological/emotional aspects of lifestyle change and rather than prescribing their client medications/therapies/exercises they work with them to create a course of action that the client will actually stick too.  At this time there is no regulating body governing Health Coaches, but MD's are beginning to rely more on them now to help their patients sustain long-term positive lifestyle changes.

Although my future direction may seem a bit mystical and illusive (and a wee bit scary) to me at the moment, I feel blessed to know that my Husband, Dave has a good job (which he enjoys) and that I have time to get over my culture-shock and reaffirm what shape I want my professional life to take.  And I have a plethora of options available to me as well which makes me feel doubly-blessed!

Until next time..

Be Happy, Eat Healthy!  

Sources & Links:

http://en.wikipedia.org/wiki/Nutritionist
http://en.wikipedia.org/wiki/Dietitian
http://www.huffingtonpost.ca/2011/10/05/dietitian-vs-nutritionist_n_996570.html
http://www.wellnessandnutritionmatters.com/dieticianvsnutritionist.html
http://en.wikipedia.org/wiki/Health_coaching
www.aliveacademy.com
www.csnn.ca
http://www.edisoninst.com/

Indonesia..Home of my New Favourite Meat Alternative!!

In light of my recent arrival to Bali, Indonesia (my New Home!) I thought I would share a little of what I have learned about a tasty meat alternative that the Indonesians (and many other Asian citizens) have been using to help meet their protein needs for hundreds of years.  It's pretty new to the Western Foodie/Health Nut-scene but has been recently been increasing in its' popularity and is becoming more widely available too! ..have you guessed what it is yet??


If you guessed Tempeh, then you would right on the money!

Tempeh, which originated on the island of Java in Indonesia, is a meat analogue prepared by soaking, then cooking and lastly fermenting soybeans, which are then formed into a patty (similar to a veggie hamburger patty you would find at your local grocers).  It has a Protein content of approximately 18g per 100g serving (depending on brand of course), is high in iron and calcium (perfect for all the lactose-intolerant folks out there!), cholesterol-free and has natural nutty flavour all on its' own!

Did you get held up on the Fermentation process?  I know the word can have a tendency to freak people right?  Don't worry, Tempeh is only fermented for 24-36 hours, this process causes Rhizopus Oligosporus to form, which aids in digestibility, absorption of minerals, and contains a naturally-forming antibiotic agent which staves off intestinal infections!  Besides have you ever left a half filled pizza box sitting out on the counter overnight to be consumed the next eve (my Husband does this ALL the time!), well at least this fermentation process occurs in a more controlled environment and closely watched by Tempeh production workers...and I think far less likely to cause food poisoning than the latter scenario.  Actually in Indonesia, 'ripe' Tempeh, which in their opinion is 2 or more days old is considered a Delicacy! On a more serious note though, there have been some cases of food poisoning from unpastuerized Tempeh, which should be treated and prepared as you would a meat product.. to read more about whether consuming this form of Tempeh is safe feel free to click this link http://www.blisstree.com/2012/05/15/food/should-you-eat-unpasteurized-tempeh-424/.

Many people get confused about the differences between Tofu and Tempeh, because they are both Soy-based Products, see below for a a little comparison!

How does Tempeh stack up to its' more widely known Soy Product Counterpart??

Tempeh - made from cooked and fermented whole soybeans
             - natural nutty, earthy flavour
             - soy carbohydrates make it more easily digestible than Tofu
             - has a higher Protein, Fibre and Caloric Density than Tofu
             - generally less processed than Tofu
       
Tofu - made by curdling fresh hot soy milk with a coagulant
        - tasteless, unless marinated with something or cooked with something else

Check out this link for more deets on how Tempeh stacks up against its' Soy-Cousin! http://www.fitsugar.com/Difference-Between-Tofu-Tempeh-1034188

For more info on how to prepare your Tempeh and how to use it in recipes see these links, I personally can't wait to try the 'Tempeh Curry' Recipe!

http://www.thekitchn.com/five-tips-for-preparing-tempeh-63906
http://www.101cookbooks.com/ingredient/tempeh

My hope is that after reading this post, you may give Tempeh a try (if you haven't already).  It is a Delicious (and Nutritious!) way to spice up your next Meal!

Be Happy, Eat Healthy!


Sources & Links:

http://vegetarian.about.com/od/glossary/g/Tempeh.htm
http://en.wikipedia.org/wiki/Tempeh
http://www.blisstree.com/2012/05/15/food/should-you-eat-unpasteurized-tempeh-424/
http://www.fitsugar.com/Difference-Between-Tofu-Tempeh-1034188
http://1st-ecofriendlyplanet.com/tag/tempeh-fermentation/#
http://www.thekitchn.com/five-tips-for-preparing-tempeh-63906
http://www.101cookbooks.com/ingredient/tempeh

Yoga on Sunday? Blasphemy or Worship?

 About a week ago Sunday while I was visiting my Folks in Port Charlotte FL, I attended a Yoga class while my Mum and Dad went to church.  It occurred to me during my Practice that day that while Yoga is not a religion it offers me (and countless others) many of the things which attending a House of Worship offers my Parents (and countless others).  


What first drew me to Yoga was the pace of the Practice and the inner stillness it provided me in a way nothing else did.  I have always been one to constantly be looking onto the next, best thing and often missed out on the Present.  Yoga has taught me the Art of 'Being Comfortable in the Now'.  I believe that perhaps organized religions may offer something similar to their congregations by helping them to appreciate the blessings which are bestowed upon them rather than covet for more, whether that be more time, more possessions, etc.

Growing in my Practice has helped me to let go of judgement and embrace a more accepting and loving mindset towards others.  It has also helped me to understand that all events in Life (both good and bad) play a role in shaping my character and the character of others, that nothing is random and that how we deal with these events shapes the path our lives will take.  Having grown up attending United Church I remember that we were taught that God has a plan for each one of us, even if we don't know what it is or understand His reasoning that nothing is random, everything is Divine.

As I delve deeper into Yoga my faith in the Divine Nature of the Universe has been re-ignited and I have found Peace with some of the "mistakes" I have made in Life.  I see now how they have shaped me and through Yoga have learned to Love myself, skeletons and all...does this sound familiar..perhaps like I am Born-Again?

By comparing Yoga to Religion I mean absolutely no offense.  I merely mean to share with you what the Practice offers me and show how for Yoga Practitioners it is far more than a Physical Practice alone.  Yoga has offered me so much over the years (the above mentioned being only the tip of the iceberg) and if I could share it with the whole World I gladly would.  I am so grateful to have a Family who accept and love me for my differences rather than castigate me for not following the same spiritual path they have chosen.

Not much info today, just gratitude. Thanks for listening to my ponderings!  Please feel free to share below what Yoga or your Place of Worship has offered you..I love to hear stories of inspiration!

Eat Healthy, Be Happy!

I

Yoga for Travelling

As some of you know, I am now in my 4th week of travel (the past week or so have been so busy with visits that I haven't even had time to post!), with still another 2 weeks to go before reaching my final destination of Bali, Indonesia.  Most of my travels so far have been around my Home Province of Ontario, Canada, but I currently find myself in Beautiful Port Charlotte, Florida (which lies on the Gulf of Mexico side of the State) visiting my Parents before I leave North America.

During the course of my visiting Friends and Family around Ontario and making the journey down to Florida I have spent a lot of time in cars, on buses and trains and on a plane too (only one so far, but there shall be  many more before I get Home).  And though I am still continuing my attempt to practice Yoga daily during my travelling adventures, I have found that I am still spending a lot of time sitting while getting from one place to another.  And of course it's only natural that all this sitting has left me with tight hips and leg muscles.

So I have been using my daily 'Yoga Time' often to stretch out these areas with what I like to call 'The Adventuring Yogis Post-Travel Series' (I know snazzy name huh? LOL).

I usually do this practice once I have arrived at my destination for that day/few days but you can utilize this sequence during a stop-over or at any other time if you only have a few moments to practice.  See below for the sequence, try it out and please feel free to modify/add other poses in to suit your ability levels/practice needs. Please also remember that it is important to listen to your body during your Practice and only go as far as your Body wants to go..honour its Wisdom..it's smarter than You! ;)

'The Adventuring Yogis Post-Travel Series'

**I have given a break down of each pose below, for anyone reading this without an existing Home Practice/Sound Knowledge of Yoga. 

1. 10 Full Belly Breaths

Sit cross-legged on your mat/floor (or any other way you can sit for 10 slow breaths comfortably), place right hand onto abdomen (need only do this if you are new to breath technique).  Sitting nice and tall through upper body (ears  lined up with shoulders, shoulders lined up with hips), close eyes and begin breathing in and out through the nose, pushing the breath into your lower belly (you should feel the right hand move with each inhale as the belly puffs out with breath).  Repeat for 10 breaths. *This exercise is great to do while travelling too, helps to calm the mind/nerves, etc.

2. Cat/Cow Pose - 5-10 Breaths

Come to hands and knees on mat/floor.  Wrists directly underneath shoulders, knees directly below hips, toes can be curled under or top of feet resting on mat/floor.  Inhale drop belly towards the floor as you lift your tailbone and press heart forward.  Exhale press pelvis  forward, round upper back and tuck chin towards your chest.  Repeat for 5-10 slow breaths (all breathing should be done in and out through the nose).

3. Child's Pose - with Wide Knees - 5 Breaths

From hands and knees, stretch arms out in front, with hands shoulder distance apart.  Take knees as wide as your mat (or if you don't have a mat, create a wide 'V' shape with legs, knees bent).  Sit your bum back towards your heels and rest your forehead on fists, hands stacked or the mat/floor.  Close eyes, practice deep, slow breathing in and out through nose for 5 breaths.

4. Downward Facing Dog - 5-10 Breaths

From hands and knees, curl under toes and lift hips up and back, creating an inverted 'V' with your Body.  Take a moment (or a few breaths) to walk one heel down and then the other.  Keep hands shoulder distance apart and spread your fingers wide.  Hold here for 5-10 breaths.

5. Pigeon Prep - 5 Breaths each side

From Downward Dog, lift your Right leg up and back behind you, bend your Right knee and place on your mat just behind your Right wrist (Right foot should rest in space between Left wrist and leg).  Stretch Left leg straight down the mat/floor behind you.  You can stay up on hands or lower to forearms or perhaps even the forehead if you feel up to it.  Hold for 5 Breaths before repeating on opposite side.  *Note - Hip of straight leg should not be resting on the floor.

6. Low Lunge - 5 Breaths

From Downward Dog, step Right foot forward and lower  Left knee to mat/floor (Left toes may stay curled under or press top of foot to floor).  Sink hips towards the floor and place both hands to Right thigh or to hips, hold for 2 breaths.  For last 3 breaths reach arms alongside ears, for a good side body stretch.

7. Low Lunge - with Twist - 3 Breaths each side

From Low Lunge (Right leg forward), bring hands together in front of your Heart.  Bring Left elbow to outside of Right knee, keeping hands in Prayer.  Hold for 3 breaths and then repeat on other side.


8. Legs-Up-Wall/Inversion (Shoulderstand/Headstand)

Bring short edge of mat to an empty wall (careful there are no pictures hanging there) or come to an empty wall.  Sit with one hip close to the wall and knees bent, feet planted.  Bring hands behind you and place them on floor, lean back on hands and swing legs up the wall.  Rest here for 10 breaths, moving feet/legs anytime you feel the need.  Close your eyes and allow the blood to recirculate.

**If you have an established Practice of your own and are feeling up to it then you might opt to insert a Shoulderstand or Headstand here at your own discretion.

9. Optional: 2-3 Sun Salutations

Ordinarily Sun Salutes  would come near the beginning of a Practice but because you may have been sitting for long stretches and could be quite stiff I recommend doing the above practice as a Warm-up to Sun Salutes. I also would not recommend adding Sun Salutes to this Series if you have arrived somewhere late at night or are planning to rest/nap/sleep right afterwards as they tend to Pep you up rather than wind you down.  They are a Great way to end this Series however if you have just arrived sleep-deprived somewhere and are expected at a Family-event or something.  They help to build heat in the body and get the circulation flowing again after being seated for long periods.


Add your feedback/comments on the series down below or share with travelling yogi friends!  If you would like more info on how to work Yoga into your Travel plans check the links below.  Let the World be Your Yoga Studio!

Be Happy, Be Healthy!

Links:

http://www.forbes.com/sites/juliewilcox/2012/04/25/yoga-for-travel/

http://www.yogajournal.com/lifestyle/1232

http://www.youtube.com/watch?v=exdnxh6Dz5Q