Wednesday, September 30, 2015

september pose: gate

How to do it:

1. Start kneeling on the mat, keeping your hips stacked over your knees.
2. Bring your hands to your hips and extend your right leg out to the side, aligning your right heel to your left knee.
3. Inhale, reach your arms up and over your head
4. Exhale, slide your right hand down to your leg to your shin or ankle as you open your chest, reaching your left arm up and over along side your left ear.
5. Keep your torso facing forward, and gaze towards your extended hand.

Stay for 10-15 breaths then slowly release and switch sides.

  • Stretches the sides of the torso
  • Stretches the shoulders
  • Engages the core and opens the lungs

Sunday, August 30, 2015

august pose: toppling tree

How to do it:
1. Start by standing up tall with your feet about hip-width apart
2. Interlace your hands behind your back
3. Begin to shift your weight onto your left foot, as lean your weight forward and lift your right leg up and back behind you.
4. Keep your hips squared, engage your belly and focus on a point for balance.
5. Lift up through your chest and keep both legs strong and engaged.

Hold for 5-10 breaths, then slowly come up and repeat on the other side.


  • Strengthens and stretches the thighs
  • Improves balance and concentration
  • Stretches the shoulders 

Sunday, July 26, 2015

july pose: balancing table

dandayama bharmanasana
How to do it:

1. Start on your hands and knees. Ensure that your shoulders are stacked right over your wrists and your knees under your hips.
2. Shift your weight to your left hand as you reach your right arm out in front of you, in line with your shoulder.
3. Focus on a point for balance and raise your left leg up, keeping it parallel to the ground and ensuring your hips are squared.
4. Reach back through your left heel and reach forward with your right fingertips. Keep your spine nice and long and avoid arching into your back.

Hold for 5-10 breaths, then release and switch sides. Complete about five rounds alternating between sides, then rest in child's pose. 


  • Strengthens your core 
  • Helps relieve tension in the low back
  • Improves balance, focus and coordination

Sunday, June 28, 2015

june pose: bound extended side angle

baddha utthita parsvakonasana
How to do it:

1. Starting in warrior II, reach your right hand down to the floor on the inside of your foot.
2. Raise your left arm up.
3. Bend your right arm, reach your hand through your legs and reach your top arm back behind you clasping your left wrist with your right hand.
4. Lift and open your chest and look up and over your left shoulder.
5. Keep your legs strong and your face relaxed

Hold and stay for 10-15 breaths then release and come back up to warrior II. Repeat on the other side.


  • relieves stiffness in the shoulders and back
  • stretches groins and hamstrings
  • strengthens legs, knees and ankles
  • improves stamina

Sunday, May 31, 2015

may pose: goddess

utkata konasana
How to do it:

1. Start standing with your feet about 3-4 feet apart and turn your heels in and your toes out about 45 degrees.
2. Keep your hands on your hips for balance and start to bend your knees, keeping them pointing in the same direction as your toes.
3. Tuck your tailbone under, press your hips slightly forward and your knees back
4. Keep your spine long and begin to open your arms out to the side, bending at the elbows. Slide your shoulder blades down your back and lift the chest.

Stay for 5-10 breathes and slowly straighten your legs to come back up and release the arms by your side


  • Stretches your hips, groins and chest
  • Strengthens your quads and inner thigh muscles
  • Increases circulation in the body 

Saturday, May 9, 2015

Banana Tropics smoothie

1 cup of almond coconut milk 
1 whole banana
1 cup of chopped pineapple
1/2 cup of frozen mangoes
1 tsp of cinnamon
add ice cubes and blend
garnish with pineapple and cinnamon

Sunday, April 19, 2015

april pose: forearm plank

ardha phalakasana
How to do it:

1. Start lying down on your belly. Bring your forearms onto the mat, aligning that your elbows are directly underneath your shoulders.
2. Spread out through your fingers, and start to engage your core, by pulling up from your belly
3. Curl your toes under and lift your knees off the floor
4. Tuck your tailbone under and create a long line from the crown of your head all the way to your heels

Engage your thighs, push out through your heels and hold for 5 to 10 breaths. Release by dropping your knees and sit back into child's pose.


  • Strengthens the arms, legs and core
  • Calms the brain
  • Tones abdominals and glutes