february pose: seal

bujangasana variation

How to do it:

1. Start lying on your belly propping up onto your forearms with your elbows underneath your shoulders.
2. Separate your feet wider than hip-width
3. Maintain a straight gaze and breath into your low back
4. If you want to go deeper, start to press into your palms to straighten the arms. Soften your buttocks, and keep your shoulders away from the ears

Hold this posture for 5-10 breaths, then slowly release, bringing your arms down by your side and rest your head to one side.

Benefits:

• Strengthens the low back
• Opens the chest
• Massages and stimulates internal organs (kidney and bladder)

january pose: puppy dog

anahatasana

How to do it:

1. Start on your hands and knees.
2. Keep your hips stacked directly over your knees as you begin to walk your hands forward, melting your heart to the ground.
3. Rest your hands softly, keeping them shoulder-width apart
4. Allow your chin or forward to rest on the ground.

Stay for 5-10 breaths and then slowly sit back into child's pose, releasing your arms by your side

Benefits:

• Stretches the upper and middle back
• Softens the heart
• Opens the shoulders 

Christmas pose: wide-angle seated forward bend

upavistha konasana

How to do it:

1. From sitting, start to extend your legs out to the side comfortably. You may sit on a folded mat or blanket for support

2. Outwardly rotate your thighs, so your knee caps point up and flex your feet, rooting down through your heels

3. Lengthen the spine, and begin to walk your hands forward, bending at the waist.

4. Maintaining a nice flat back, relax the shoulders and soften the back of the neck. You may bring your hands or forearms to a block for support

Benefits:

• Stretch the back of the legs, inner thigh and groin
• Opens the hips
• Strengthens the spine

november pose: bow

dhanurasana

How to do it:

1. Start lying on your belly. Bend your knees and reach your arms back to grab a hold of your ankles, keeping your knees hip width apart.
2. On an inhale, start to life the chest and pull your feet back away from your buttocks as you lift the thighs. Keep your shoulder blades back and open the heart.
3. Maintain a strong even breath in and out through the nose

Hold for 10-20 breaths, then slowly release and lie back down resting your head to one side with arms and legs relaxed

Benefits:

• Stretches the front body, ankles and thighs
• Strengthens the back
• Stimulates the organs

october pose: peacock

mayurasana

How to do it:
1. Start kneeling with your toes curled under, feet touching and knees wide
2. Deeply round your back, tuck your chin into your chest and place the top of your head on the floor.
3. Place your hands between your knees with your fingers pointing towards your feet.
4. Gaze back towards your feet and place your belly on your elbows. Keep your elbows hugging close towards the centre of your body.
5. Begin to walk your feet back until your legs are straight. Lift your head off the floor and gaze slightly forward.
6. If you want to go deeper, shift forward and lift your feet off the ground

Hold for 5 breaths, then slowly drop your knees to the floor, tuck your chin in and slowly sit up.

Benefits:

• Strengthens your abdominals, back, wrists and hands
• Improves focus and balance 
• Detoxifies the body

september pose: half lord of the fishes

ardha matsyendrasana

How to do it:

1. Start sitting with your legs straight out in front of you. You may sit on a folded blanket or mat to help support your bottom.
2. Bend your knees, and slide your left foot under your right leg, placing it on the outside of your right hip.
3. Step the right foot over the left leg to the outside of your left hip. Keep your foot flat on the floor and your knee pointing up.
4. Place your right hand behind you. As you inhale raise your left arm up; as you exhale twist to the right and bring your elbow to the outside of your right thigh
5. Gaze over your right shoulder. Lengthen the spine and reach up through the crown of your head.

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

Benefits:

• Aids in digestion
• Stimulates the liver and kidney
• Relieves menstrual discomfort and headaches

august pose: bending tree

vrksasana variation

How to do it:

1. Start standing, shift your weight onto your left foot and bring the right sole of your foot to your inner left thigh.
2. Stand up tall, bringing the palms together in front of heart. Once you feel stable, raise the arms up overhead.
3. Release the top of your right hand to your right thigh.
4. Lengthen the left side of the body as you stretch your torso and lean laterally towards the bent knee.
5. Push your foot into your thigh and thigh into your foot to maintain balance and focus. For more of a challenge, gaze up towards the extended hand.

Keep hugging everything towards the midline and stay connected to your core. Hold for 5-10 breaths then slowly release and repeat on the other side.

Benefits:

• Strengthens the legs, buttocks and things
• Increases blood circulation
• Relieves stress and fatigue

July pose: one-legged wheel

eka pada urdhva dhanurasana

How to do it:

1. Start lying on your back with your knees bent, feet flat hip-width apart.

2. Bring your arms over your head, reversing your palms behind your shoulders so they are flat on the ground and your fingers are pointing towards you.

3. Lift your hips and head, lightly placing the crown of your head onto the ground. Hug your elbows in, lift the chest and start to lift the head and straighten the arms at the same time.

4. Maintain a steady breath in and out through the nose, and walk your feet back a few inches.

5. Slowly walk your left foot towards the midline. Raise your right foot off the ground and bring it into your chest. Hold and once you feel stable, reach and extend your leg up.

Hold for 5-10 breaths, then slowly release and switch sides

Benefits:

• Strengthens the arms, wrists, legs and spine
• Increases energy and aids with depression 
• Stimulates the thyroid and pituitary glands

june pose: bound triangle

baddha trikonasana

How to do it:

1.Stand with your legs comfortably wide apart.

2. Inhale, raise your arms up shoulder height as you turn your right foot out 90° and your left toes in slightly aligning your heels.

3. Exhale, as you shift your hips over to the left, lengthen over your right leg placing your hand on your shin/ankle/foot/floor. Wherever it lands, do not force to go deeper.

4. Inhale, reach your left arm up to the sky, then slowly bring your arm around your low back. Reach your fingers to the inside of your right thigh (if available)

5. Do not collapse in your torso. Open the chest and draw your side ribs in. Press firmly into your feet and keep both legs strong and straight. 

Hold for 5 breaths. Repeat on the other side.

Benefits:

• Strengthens and tones legs

• Stretches the hips, groins, hamstrings and calves; shoulders, chest and spine

• Improves digestion

• Stimulates abdominal organs

may pose: baby crow

baby bakasana

How to do it:

1. Starting in a squat, separate your knees and walk your arms out in front of you.
2. Place your forearms onto the ground and wrap your knees onto the upper edges of your arms.
3. Gaze slightly past your fingertips and start to lean forward, keeping your knees hugging around your arms. Engage the core
4. Your face will be close to the ground, round the upper back and begin to lift your feet off the mat

Hold for 5 breaths then slowly release, bringing your feet to the ground.

Benefits:

• Tons the core
• Strengthens the shoulders and arms 
• Improves balance and concentration

april pose: side plank with tree variation

vrksasana in vasisthasana

How to do it:

1. Start in plank pose, ensuring your shoulders are over your wrists
2. Begin to role onto the outer edge of your left foot, stacking your feet and bring your weight onto your left hand
3. Raise your top leg and bend the knee placing the sole of your right foot to your upper inner left thigh
4. Raise your right arm up, open the chest and gaze up towards your extended hand


Maintain a straight line with the body, engage your core and do not sink into your hips.
Stay strong in your arms and legs and breathe for 10 breaths. Release and switch sides


Benefits:

• Strengthens the shoulders, wrists and arms
• Improves balance and concentration
• Strengthens the core

march pose: wide-angle seated forward fold

upavistha konasana

How to do it:

1. From sitting, start to extend your legs out to the side comfortably. You may sit on a folded mat or blanket for support

2. Outwardly rotate your thighs, so your knee caps point up and flex your feet, rooting down through your heels

3. Lengthen the spine, and begin to walk your hands forward, bending at the waist.

4. Maintaining a nice flat back, relax the shoulders and soften the back of the neck. You may bring your hands or forearms to a block for support

Benefits:

• Stretch the back of the legs, inner thigh and groin
• Opens the hips
• Strengthens the spine

february pose: supported corpse

salamba savasana

How to do it:

1. Align the blocks, one on the highest level and other on the medium height.
2. Place a bolster or folded blanket to rest on the blocks for support
3. Lie with your back and head against the bolster
4. Legs can be straight out in front or bent (if bent, place blocks under your thighs for support)
5. Rest the arms by your side

Close your eyes and breathe in this comforting restorative pose for 5-10 minutes. To come out, slowly roll over to one side.

Benefits:

• Calms the brain
• Reduces stress and headache
• Relaxes the body and helps lower blood pressure

january pose: revolved garland

parivrtta malasana

How to do it:

1. Start standing up tall. Separate your feet a bit wider than hip width, and start to bend your knees sitting low in a squat.
2. Root down through your heels. If your heels do not touch the ground, you may roll the back of your mat to rest them there or sit onto a block.
3. Separate your knees wider than your torso, lift the chest and draw your sitting bones down.
4. Bring your hands to your heart, pressing your elbows against your inner thighs working to bring your thumbs towards the centre of your chest
5. Keeping a nice straight spine, reach up through the crown of your head.
6. Straighten your left arm out on the inside of your left leg.
7. Revolve your chest open to the right and raise your right arm up. Gaze up towards the extended hand.

Hold for 5-10 breaths then release and switch sides.

Benefits:

• Opens the hips, chest and shoulders
• Improves digestion
• Relieves lower back tension 

2017...I'm ready for you!

As I look back on this past year, I can't help but smile knowing I am surrounded by such amazing people. 2016 brought on many fun times, challenges, tons of laughs, but also loss, tears and change. What's life without any of that? When we least expect it, life throws us curveballs and we either have to choose to sink or swim through it.

Now this new year is all about doing what I love, being with those I love and striving to be the best version of myself, 365 days of the year. Our bodies are put on this earth for a limited time, so let's make it worthwhile. Quit dwelling about the past and focus on the present. Stop convincing yourself you can't, just go for it. Negativity brings bad energy to your mind, soul and body and reflects back on those around you. Keep your true friends close and say goodbye to those that bring you down. This is all about new beginnings.

As my holiday break of sleeping in late and staying in PJ's comes to an end and turns into early morning rises and downtown commutes, my reality and vision is still going to be very prominent. Focus, learn, balance, educate, teach, reward and give...all while having fun. If it's not fun, move on. 2017...I'm ready for you!

"Don't let the lessons, the experiences of the past, dampen your enthusiasm for beginnings. Just because it's been hard doesn't mean it will always be that difficult. Don't let the heartbreaks of the past cause you to become cynical, close you off to life's magic and promise. Open yourself wide to all that the universe has to say. All parts of the journey are sacred and holy. Take time to honour the beginning" - Melody Beattie

image source: Jackie Laine Photography 

december pose: revolved head-to-knee

parivrtta janu sirsasana

How to do it:
1. Start sitting with your legs out wide
2. Bend your left knee, bringing your heel to your groin
3. Take a deep breath in, and as you exhale start to lean to the right.
4. Bring your right hand to your right shin, ankle or foot. To go deeper, bend your right elbow and bring the arm to the inside of the right leg.
5. Revolve and open your chest up towards the ceiling.
6. Inhale, raise your left arm up and place the hand behind your head for support or reach it up and over to grab the outer edge of your right foot.
7. Turn your head to look up

Stay for 10-15 breaths, then very slowly unwind and come upright. Repeat on the other side.

Benefits:

• Stretches the spine and shoulders
• Improves digestion 
• Opens the hips 

november pose: revolved wide-legged standing forward fold

parivrtta prasarita padottanasana

How to do it:

1. Start standing wide, with your toes turned in slightly and your heels slightly out. Ensure that the edges of your feet are parallel with the edges of your mat.
2. Bring your hands on your hips. On an inhale lengthen the spine, and as your exhale begin to hinge from your hips and fold forward over your legs.
3. Bring your hands to the ground or a block.
4. Bring your left hand to centre, stacking your left shoulder over your left wrist. Bring your right hand to your hip.
5. Take a deep breath in, lengthen the spine reach through the crown of your head. As you exhale, start to open your chest and twist to the right.
6. Reach your right arm up, gazing up towards your extended hand or rotate the arm to grab the inside of your left thigh

Hold for 5-10 breaths, then release and switch sides. To come up, bring your hands back to your hips. On an inhale, rise up with a flat back.

Benefits:

• Stretches hamstrings, calves, low back and spine
• Strengthens upper back and shoulders
• Opens hips

october pose: one-armed shoulder stretch

eka bhuja swastikasana varation

How to do it:
1. Start lying down on your belly and extend your right arm out to the side, level with your shoulder and palm facing down.
2. Take a deep breath in, and as you exhale roll onto your right side, staying on your shoulder.
3. Rest your head on the ground or on a block
4. You may lift your left leg up and bend your knee placing your left foot behind you for support.
5. Left hand can rest in front of you or lifted in the air


Stay for 10-15 deep breaths then slowly roll back onto your belly. Release both arms by your side and turn your head to the left. Notice the sensations in your body then repeat on the other side.


Benefits:

• stretches the upper arm and shoulder
• calms the mind
• releases tension in the neck and shoulders

yoga retreat in Nicaragua - April 1-8, 2017

Enjoy seven nights in the beautiful and calming Laguna de Apoyo in Nicaragua. Renew your energy with daily yoga classes, restore your mind surrounded by nature and recharge your soul with healthy and balanced raw-cooked fusion vegan meals. Give yourself the gift your body deserves!

*SPACE FOR THIS RETREAT IS LIMITED TO 16 STUDENTS*

INCLUDES

• 7 nights shared occupancy at Apoyo Lodge located on Laguna de Apoyo, Nicaragua
• Daily Yoga Classes (Vinyasa and Yin/Restorative)
• All whole food plant based meals (free of meat, dairy, refined sugar and oils)
• Roundtrip airport shuttle service
• Full day trip to San Juan del Sur, including surf lesson and lunch
• Half Day Masaya Market and Volcano Tour
• Raw Chocolate Truffle Cooking Class
• Daily cleaning service - all linens and beach towels provided 
• 24 hour security
• Hot water
• All natural toiletry products
• Wifi

DOES NOT INCLUDE

• Flights to and from Nicaragua
• Additional snacks, juices and smoothies, or activities not listed above

cost

• $1,400 USD per person, shared accommodation.
• Early bird pricing ($200 discount!) ends December 31, 2016
• If you would like to extend your stay at Apoyo Lodge, please check availability and prices.

september pose: saluting the sun (mountain variation)

tadasana

How to do it: 
1. Start standing tall in mountain pose.
2. Ensure equal weight is distributed between all four corners of your feet
3. Lengthen the spine and reach up through the crown of your head.
4. Once you feel stable, on an inhale reach both arms up and over your head.
5. Palms come together, soften the shoulders away from the ears and start to shift your gaze up towards your hands

Stay here for 5-10 breaths, then release your hands together in front of your heart. Close the eyes and maintain the even calm breath.

Benefits:

• Improves posture
• Calms the mind
• Stretches the shoulders and armpits