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 

august pose: bird of paradise

svarga dvidasana

How to do it:
1. Start it a standing forward fold, with your knees softly bent
2. Bring your left arm between your legs and wrap it behind your left thigh. Reach your right arm behind you to clasp your hands (modification : use a strap)
3. Keeping your gaze down, start to straighten your legs and begin to twist your torso to the right
4. Rooting down with your right heel, start to shift the weight onto your right foot as you start to raise the left leg off the floor bringing your torso upright.
5. You may stay here with your left leg bent, or extend the left leg out without swinging the opposite hip to the side.

Lift your chest, stand tall and strong and stay for 5-10 breaths. Slowly lower the torso and left and the same time, releasing your bind then switch on the other side.

Benefits:

• Strengthens the legs
• Maintains focus and balance 
• Opens the groins and hamstrings

July pose : side crow

parsva bakasana

How to do it:
1. Starting with your feet together, bend your knees deeply sitting back on your heels (come onto the balls of your feet)
2. Staying focused with your balance, bring your left elbow to the outside of your right knee. Place both of your hands flat on the floor shoulder-width apart.
3. Keep your left elbow hugging close to your right knee as you begin to lift the hips and shift them slightly to the left
4. Gaze forward and start to bend your elbows to a 90 degree angle (thing chaturanga arms) as you lift your feet off the ground.
5. Keep extending your heart forward, shoulders back, and press down through your palms.

Hold for 5 deep breaths, then slowly lower your feet and repeat on the other side.

Benefits:

• Strengthens the arms, wrists and shoulders
• Improves balance and focus
• Tones the belly 

june pose: cow face

Gomukhasana 

How to do it:
1. Start sitting down with your legs extended out in front of you
2. Bend your right knee over your left and bring your foot to the outside of your left hip. Then place your left foot to the outside of your right hip, stacking both of your knees
3. Sit evenly on both sitting bones.
4. Raise your right arm in the air and bend your elbow placing the palm of your hand below your neck.
5. Rotate your left arm behind you, palm facing away from you and try to clasp both right and left fingers together. (modification: use a strap)
6. Firm your shoulder blades against your back ribs and lift your chest.

Stay and breathe deeply for one minute. Then release and switch legs and arms. 

Benefits:

• Stretches the hips, shoulders, ankles, armpits and chest. 
• Lengthens and opens both sides of the body. 
• Helps maintain good posture. 

may pose: lizard (dog optional)

Utthan Pristhasana

How to do it:
1. Start in a lunge with your right foot forward.
2. Bring both hands on the inside of your right foot, then start to walk your right foot out towards the edge of your mat (keeping your foot pointing forward)
3. Keep the length in your spine and reach your heart forward
4. Stay strong with your back leg and push back through your right heel.

*variations: back knee can come to the ground and bring hands or forearms to a block

Stay for 5-10 breaths and switch sides

Benefits:

• Stretches and opens the hips
• Strengthens the legs
• Improves flexibility 

april 8, 2016 - international kids' yoga day!

Today marks the first annual kids' yoga day! I've been so blessed over the years to meet and teach so many wonderful children and this is a tribute to them.

This month I teamed up with Savvy Sassy Moms to bring awareness to parents and teachers to incorporate yoga into their child's life.

Take a moment and do your favourite pose with your little ones :)

Namaste xo

 

 

 

march pose: low lunge quad stretch

anjaneyasana variation

How to do it:
1. Start standing at the top of your mat with your hands on your hips.
2. Step your left foot back, coming into a lunge with your right knee stacked directly over your right ankle
3. Bring your hands to the ground and drop your left knee down
4. Reach back with your left hand to grab your left foot. To modify, you may use a strap. For support, you can place a towel/blanket under your left knee.
5. To go deeper, reach both hands to your left foot and come upright.

Keep a steady gaze forward, breathe deeply and hold for 5-10 breaths.
Switch sides

Benefits:

• Stretches your quadriceps
• Releases tension in your hips
• Strengthens your knees 

february pose: office lunge

alanasana variation

Our offices just went through major renovations and our desks are now programmable 'work center" stations which allow them to move up and down to the height we desire. This is great for the yogini like me since I like to be moving all the time! Sitting all day in a chair can cause a lot of strain on the body especially the low back, neck and shoulders. If you have the time, get up often and move your legs.

Here is a twist on a lunge:

How to do it:

1. Start standing in mountain pose.

2. Bring your hands to your hips and step back with your left foot coming into a lunge

3. Bend your right knee until it stacks directly over your ankle.

4. Keep your back leg strong, pushing back through your heel and lift up from your thigh

5. Engage your core, relax the shoulders and breathe deeply in and out through your nose.

Hold for 5-10 breaths then step your left foot forward and switch legs

Benefits:

• Better balance and posture
• Strengthens the legs
• Improves hip flexibility

january pose: one-legged chaturanga

How to do it:

1. Start in plank. Bring your shoulders stacked right over your wrists and push back through your heels.

2. Reach the crown of your head forward and keep one straight line with your body. 

3. On an inhale, raise your right leg keeping your hips squared. 

4. As you exhale, shift forward and lower down halfway to a four-limbed staff pose (chaturanga)

Hug your elbows close to your side body, stay connected to your core and breathe deeply. You may lower down all the way onto your belly or push back up to plank. Repeat with your left leg. 

Benefits:

• Strengthens arms, shoulders and legs
• Develops core stability 
• Teaches proper alignment and prepares you for inversions and arm balances