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.

Benefits:

  • 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

Benefits:

  • 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
ENJOY :) 

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.

Benefits:

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

Monday, March 30, 2015

march pose: reverse prayer

pashchima namaskarasana
How to do it:

1. Ensuring you have a nice long spine, bring your arms behind you. Bend the elbows and slowly start to rotate your wrists as you bring your palm togethers (modification: you may grab opposite elbows or place your palms flat on your back, one on top of each other)
2. Keep your collarbones broad, spine long and breath steady.

Stay for 5-10 breathes, then come out slightly.

Benefits:

  • Strengthens the wrists and forearms
  • Stretches elbows and shoulders
  • Expands the chest, allowing for deeper breath 

Thursday, February 26, 2015

february pose: revolved side angle

Parivrtta Parsvakonasana
How to do it:

1. Start by standing tall at the top of your mat with your hands on your hips
2. Bend your knees and step your left leg back towards the back of your mat coming into a high lunge
3. Ensure that your front knee is bent 90 degrees and your knee is directly over your ankle
4. Keep your back leg strong, lift up from your thigh and push back through your heel, staying on the ball of your foot. *modification: you may bring your back knee down
5. On an inhale, raise your arms up (crescent pose). On an exhale, bring your palms together and down to the centre on your chest as you twist to the right, bringing your left elbow to the outside of your front knee.
6. Press into your palms, lift the heart up and look over your right shoulder

Stay for 5-10 breaths, then release and repeat on the other side.

Benefits:

  • Stretches and stretches the legs, knees and ankles
  • Stimulates abdominal organs
  • Increases stamina and improves balance 

Saturday, January 31, 2015

January pose: reclining bound angle

Supta Baddha Konasana
How to do it:

1. Start lying down on your back.
2. Bend your knees bringing the soles of your feet together and let your knees fall to the side
3. Depending on how open or tight you are, your heels can come closer towards you or further away.
4. For support, you may place blocks under your thighs

Relax and breathe. Settle into the pose anywhere from five to ten minutes. To come out, slowly draw your knees together and hug them into your chest, rocking side to side.

Benefits:

  • Stretches the inner thighs, groins and knees
  • Stimulates abdominal organs 
  • Calms the mind and helps relieve stress