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. 

Benefits:

  • 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.

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