Restorative Shoulder Openers

Happy Saturday Yogis!

I wanted to share with you one of my favorite sequences to teach at the end of a vinyasa class that’s full of chaturangas and other poses that are weight bearing on the shoulders. This sequence should be done like hip opening, spending a good amount of time (20 breaths or so) on each side. These open the the anterior shoulder muscles, specifically the deltoids, traps, and pectoralis major. It also opens muscles that are part of the shoulder but you may consider back muscles like the rhomboids and posterior traps. If you are a typical vinyasa-junkie and have been ODing on chaturangas lately, consider the following.

Chaturanga strengthens many muscles, it’s an excellent shoulder strengthener appropriately nicknamed ‘the shoulder shredder.’ However, strong, tight pectoral muscles, if not adequately stretched, pull the shoulder blades, collarbones, and upper arm bones forward and inward, creating hunched shoulders and a closed chest. Trust me yogis, this is something I’ve struggled with for a long time.

An example of how this might effect another area of your practice is shoulderstand. Tight pecs and deltoids limit arm movement and chest opening in shoulderstand and backbends. In shoulderstand you need to pull your shoulders in as much as you can to keep your neck and spine free of weight, and if you’re all muscle and no mobility then that is going to be tough, and possibly dangerous.

Be cautious if you have shoulder injuries, these are intense openings but can be modified for any level of mobility. Don’t forget to breathe!

Sphinx pose. Use this as a 'reset' between sides of the following two poses

Sphinx pose. Use this as a ‘reset’ between sides of the following two poses

Thread the needle stretches the deltoids and triceps

Thread the needle stretches the deltoids and triceps.

I've heard this called 'wing pose,' but I like to call it 'pigeon for shoulders.' This stretches the traps and the anterior pecs, and creates a tourniquet effect, letting fresh oxygenated blood flow to the shoulder when the stretch is released.

I’ve heard this called ‘wing pose,’ but I like to call it ‘pigeon for shoulders.’ This stretches the traps and the anterior pecs, and creates a tourniquet effect, letting fresh oxygenated blood flow to the shoulder when the stretch is released.

Bleeding heart pose stretches the rhomboids and deltoids and provides relief for your rotator cuff and tendons.

Bleeding heart pose stretches the rhomboids and deltoids and provides relief for your rotator cuff and tendons.

 

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Confessions: Hippie Dippie Things I Love

My salt candle

I love my Himalayan salt crystal candle holder. This candle holder works like an air purifier, emitting negative ions that fight against positively charged particles that cause us to feel stuffy and sluggish. It can help reduce allergens and also removes excess moisture from the air. Each one is different, and they look really beautiful. Throw a bee’s wax candle in there and you’ve got a beautiful living air cleaner! I got mine from friends over at Salt Room Yoga.hippiedippie-6

Juicing/kombucha/coconut water

I practice hot yoga daily, and would totally be that girl who asks if you ‘want to grab a coconut water after class.’ Kombucha is full of probiotics and amazing when you want something fizzy. We have a citrus juicer and Breville juice fountain in our kitchen, and use them regularly. Seattlites check out my favorite juice company in the world, Strawberry Moon Juice.

Krishna Das

The longer I do yoga, the more I get into kirtan and other new age music (this IS a confessions post!). I really think KD has an amazing voice, as does Enya(Yeah, I said it!) and other artists of that genre. I’ve taken to playing KD’s song Baba Hanuman at the end of my class most days, just because I love the vibration and good vibe it sets.

DIY homemade beauty products

I make my own shampoo, conditioner, laundry detergent, bath salts, exfoliating scrubs, room freshener, and soon my own dish soap. I just get fed up with all the yucky stuff in beauty products nowadays, so I decided to make my own so I can have full control of what goes on my body. All of my beauty products are completely edible and less than 4 ingredients. hippiedippie-5

On the left are some essential oils which I also love, but probably don’t merit their own category.

Hemp Products

On the far left you can see my beloved hemp hand scrub, and that’s just the beginning of my love for hemp products. I always have hemp seeds on hand, they are a high protein seed containing all nine of the essential amino acids. It also has high amounts of fatty acids and fiber as well as containing vitamin E and trace minerals. It has a balanced ratio of omega 3 to 6 fats at around a three to one ratio. They are also more easily digested than flax seeds.

Hemp seed oil is delicious on salads and hemp milk in my favorite for hot chocolate. Because hemp is one of the strongest and most abundant crops to grow, that makes it a more sustainable option that many other types of fabric. It’s also a very strong fiber, even our first american flag was sewn from hemp fabric!

(source)

Herbal tinctures

Herbs are so powerful! My very favorites are Kava Kava, which naturally gives you an ‘it’s all good’ feeling, and Skullcap, which calms your nerves and quiets a chattering mind. The ‘Detox’ tincture with burdock, fennel, and dandelion was gifted to me when I went on my cleanse to help my liver clean my blood more efficiently. I even began making my own tinctures in the last couple months. That’s pretty hippie dippie, eh?hippiedippie-3

Ethically sourced foods

Organic, grass-fed, local, cage-free, fair trade, GMO free, all of that crap. When you do yoga, you really start to be keenly aware of how you’re fueling your body and get freaked out by all the alien ingredients in food nowadays. Farmer’s markets are my gig, which is pretty hippie dippie, but local is really important to me because I like to know the money stays in my own region instead of going to some distant corporation.

Thanks to a slew of netflix documentaries I’ve watched recently, ethical treatment and the diet of animals is VERY important to me. When we buy eggs or cream at the farmer’s market, I always ask- “Are you nice to your cows?” or “Are your chickens happy?” It was a particularly disturbing scene in the documentary Vegucated that sparked this. A woman in the documentary called up a farm that claimed to be organic/grassfed/ethical only to get some startling information about the treatment of their animals.

My cats

It’s not the mere fact that I love my cats that makes it hippie dippie, but maybe the extent of how much I love them and believe they love me too. Which is a lot. I hope they also hold some value for me other than the required duties of a pet owner that make our lives run smoother. I know they don’t understand my words when I say ‘I love you,’ but I believe that they feel it.

hippiedippie-1

Sushi Monster & Oliver

Yoga cat. Yes, I know I'm hyperextending my elbows.

Yoga cat. Yes, I know I’m hyperextending my elbows.

I’m sure there are more, but these are the ones I’ve been making fun of myself about lately.

Time to ‘fess up! What are your hippie dippie loves?

 

 

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The Science of Body Language


I just watched this fascinating TED Talk about body language. This is all about how ‘power poses,’ and how they effect how we see ourselves and how others see us. We are simple beings, when we feel confident we puff up our chest(not unlike primates) and stand tall. Our bodies reflect how expansive we feel, and our bold presence is known to others. When we feel insecure and hesitant we collapse our chest and make ourselves small, often slouching and curling up. We do this all subconsciously, proving the yogic principle that the mind drastically effects the body.

But what if we reverse this? If we made a shape with our body, would it effect the way we think? The studies in this TED Talk demonstrate just that, showing that it can be applied to situations like job interviews, first dates, presentations, etc. This also shows the science behind tricking your mind into a higher level of testosterone, the power hormone, and a lower level of cortisol, the stress hormone. More power and less reaction to stress make us confident and grounded.

These are just a couple of things social psychologist Amy Cuddy examines in this talk, and I recommend watching until the end to see it all come full circle.

Check back this week for a yoga sequence of power poses!

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Good morning yogis!

I finally got to watch this episode of MTV’s Made featuring Baron Baptiste! I thought it was really cool how they got some yoga on there at last! This gave me such a warm and fuzzy moment.

Click to watch the full episode! Baron comes in at around 25 minutes

Click to watch the full episode! Baron comes in at around 25 minutes

If you don’t have time to watch the video, here’s a brief-ish synopsis:

The subject of this episode, Derek, aspires to be ‘made’ into a boxer. His father was Smokin’ Joe Frazier, so as you can imagine those are some pretty big shoes (or gloves?) to fill.MTV set him up with a professional boxing coach and a personal trainer that worked with him daily for over a month! He was getting stronger and losing weight, but his boxing was not improving because his father’s death was still too fresh and painful for him. He didn’t have the confidence and drive to fulfill his goal because he was still dealing with his father’s death and the circumstances surrounding it. So MTV brought in Baron. And as usual, yoga came to the rescue! This is where things turned around. Baron spent just three days with Derek, teaching him power yoga and talking through what he had not faced that was holding him back. One of the ‘yes!’ moments(at 29:30) came when he did an assisted wheel pose(baron’s favorite) when he was literally saying, “no way, no way I’m doing that.” Love it! I also have to give Derek major props for really emotionally opening up, especially in front of millions of people. He really exposed a vulnerable part of his past which I know attributed to his healing.

After that, everything started to fall into place. He began winning matches and began feeling lighter all areas of his life.

I just love seeing yoga transform people’s lives!

Yoga on MADE

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5 Minute Gratitude Meditation

acupuncture-and-gratitudeOf the eight limbs of yoga, four or more are based on meditation. The goal when doing yoga postures is to open the hips, strengthen the back, and quiet the mind so we can sit comfortably and meditate. Studies show that people who regularly acknowledge the things they are thankful for live happier lives, so I started this meditation so I can express these things to myself even on days when I only have five minutes to sit down and meditate.

Other thoughts will come up, but you don’t have to chase them. Don’t go to war with your brain’s honorable attempt to do its job. So grab a seat in criss cross apple sauce or hero’s pose, and let’s get started.

Minute one

Take this minute to focus on your breath. Inhale for five counts, exhale for five counts. Walk your internal gaze through your body, breathing into any places that you’re holding tension.

Minute two

Think of all the things you are thankful for in yourself. All of the parts of your character that help you to spread positivity and light to those around you. Avoid ‘wishing’ you were a certain way, and remember that even the little things are worth acknowledging.

Minute three

Think of every person you are thankful for in your life. Surely one minute will not be enough, but just flip through your mental photo album of everyone who loves, supports, and pushes you to do better. Taking just a minute to do this every day will enrich your relationships, even if it’s just subconscious.

Minute four

Fill in the blank with your own thank you prayer to the universe. Mine today- Thank you. I am grateful. I am grateful for this moment. I am thankful for my family, the roof over my head, my boyfriend, my friends. I am thankful for my process, and what I have accomplished in my life so far.

Minute five

Repeat the mantra: My life is full and abundant.

I like to listen to a 5-6 minute song playing quietly in the background to keep in the back of my mind how much time has passed, and I know some people who even set an alarm on their phones.

NAMASTE!

grateful4 always thankful

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The Yoga Recipe: A Resource for Teachers

The Yoga Recipe is an interesting new concept site designed for yoga teachers. A yoga teacher applies for an online ‘shop’ and then creates class ‘recipes’ for other teachers to purchase. There are a limited amount of shops and teachers are selected to give the site varieties of styles and experience. I would love to hear what teacher and students alike think of this idea! It’s certainly intriguing.

The Yoga Recipe is currently in beta mode, but you should definitely check it out! My shop is called Little Windmill Yoga.

About

The Yoga Recipe is a community for yoga teachers to create, share and inspire – all things yoga! Visit www.TheYogaRecipe.com for the full experience.
Mission

Our mission is to create an energy and monetary exchange between seasoned and new teachers that elevates both parties, the yoga community and most importantly the students.

Company Overview

We help make yoga teachers lives awesome.

Description
We are an online marketplace for yoga teachers to upload original content (sequences, playlist, themes, etc), share it with other yoga teachers (via a “shop” that is totally free to create) at a price you set, and earn profits to keep or infuse back into your community via a favorite charity or a non-profit of choice.
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Imagine Yoga: Flow in the Glow of Chihuly

Thanks to Lululemon Athletica Pacific Place for this free event that drew a line of over 300 yogis around the block!

Sanga, kula, samajam, graama… It’s no wonder there are so many sanskrit words for community. There’s something about the energy of a full room of people moving and breathing in sync with one another that draws people from miles away!

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The Glasshouse

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My view from savasana

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Flowing in a different light

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Shaking it out!

This was a fun event, I can’t wait to see what the Seattle yoga community has in store for summer!

Namaste!

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Seattle Springtime Yoga Happenings

Spring is the time to be reborn, to remember your intentions for this year and start to transform yourself.

So much fun stuff happening in the next couple of months! I will keep updating this list as things are announced, please let me know anything I missed or anything I can add.

Namaste!

AROUND TOWN:

April 27, Yoga UniQue- Yoga at the club with Emily Kasman                          Q Capitol Hill Nightclub

April 20, Imagine Yoga: Flow in the Glow of Chihuly                               Chihuly Glass Garden Museum

May 3-5 John Friend & Desi Springer Workshop

HAUTE YOGA QUEEN ANNE

April 21st Sadie Nardini and Tyler mccoy master class

April 26th Feel the Flow with JL and dj hyfi

May 5th Writing with movement: yoga and journaling

Sunday June 2nd season detox yoga workshop

SAMADHI

April 19th Occupy Love Film Screening

April 20th/April 28th Sublime Continuum

SEATTLE YOGA ARTS

April 27 Yoga 101

SPIRA YOGA WEST SEATTLE

April 6th Back Bending workshop-Your best bend

April 27th Arm Balancing II- Beyond Crow

SALT ROOM YOGA

May 19th Energizing Summer Juice Cleanse

SHAKTI VINYASA

May 18 Toning Your Energetic Body (bellevue)

Happiness, Faith + Flow: Vinyasa Intensive Weekend (ballard)

YOGALIFE

April 20 The Healing Breath

May 11 Deeper Cravings Workshop

Every 3rd Saturday Community Kirtan

May 18 Ayurveda 101

8 LIMBS YOGA CENTERS

April 21st Full Spectrum Practice(phinney ridge)

April 27th Chakra Flow Unfolding(west seattle)

May 11 Partner Yoga(w seattle)

May 12 Embodying the Yoga Sutras(cap hill)

May 18 Yin/Yang Practice(phinney ridge)

May 18 Yoga Nidra, Yoga Bliss(west seattle)

URBAN YOGA SPA

April 20 Yogathon

April 28 Detox Flow

July 7-9 Yoga, Friends, Food & Wine (Walla Walla, Washington)

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Ayurveda Cleanse: The Exciting Conclusion!

I made it! 5 days of Ayurveda cleansing complete! Okay maybe not extremely exciting, but my cleanse week has taught me a couple of things:

Simplicity is key. Don’t over think your food choices. Obsessing about everything you eat will just give you more anxiety surrounding food. The nice thing about cleansing is eliminating a couple decisions from your day. When you start to over-complicate your diet, that’s when you start over or under eating and digestion gets messed up. Find a few meals that you like and can have on a daily basis. It will be more cost efficient and make you feel better in the long run.

I don’t need as much food as I think I do. I ate 1 cup of kitchari for each meal. A cup of kitchari has about 300 calories, totaling 900 calories a day give or take a couple hundred calories of coconut oil.

I run better on raw foods. During my cleanse, I didn’t feel so great during yoga. When I’m following a raw food diet, I feel flexible and strong, but eating kitchari was making me feel tired and stiff in my practice. I know that it’s a different story for every body, but this was my experience.

It’s nice to restart. It felt wonderful to break the not-so-great diet habits I had developed. After my cleanse I felt like I had pressed the restart button and could start from page 1 with my diet choices. Eating a mono-diet has made me appreciate so much the different flavors and textures of food, I can savor and have gratitude for each bite.

Enjoy your food! It is one of the great pleasures in life. Sitting down to a family dinner, baking cookies for a loved one, sipping lemonade on the front porch…

Habits I will hold on to:

Tongue scraping. It just makes so much sense to me. White icky stuff on your tongue? Scrape it off!

The media diet. Waking up and not immediately staring at my email inbox was one of the things that made this week great. I am making a commitment to leave my cell phone alone until I walk out the door.

Warm water. Warm water with lemon made me feel bright and energized. That stays.

To your health!

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Ayurveda Cleanse Day 4: Pump Up Your Detox

An Update:

Happy Thursday, all!

Today is my last day on kitchari. I’m not really going to miss it, mostly because I enjoy fruit and eating what I want when I want. Although I must admit, adding sweet potato made all the difference. Tomorrow I will go 100% juice to break my fast. Yay!

I took a dropperful, as prescribed, of my Herbalist Detox tincture last night, and woke up very nauseated. It could very well be because I took it on an empty stomach and there are some powerful things in there.

Today I took a power shot of fresh dandelion juice, which was WAY more disgusting than parsley juice, by the way. Dandelion juice does wonders for your liver and serves up a whopping 203% of your daily need of vitamin A, 58% of vitamin C, 17% of iron, and 20% of calcium. (source) That is for sure a power plant!

Detox Tip #3

Give yourself a boost! Eating kitchari, drinking juice, or master cleansing isn’t going to give you dramatic results. You have to make a lifestyle change and engage in activities that further detoxify your body.

Daily yoga practice. It might be five minutes, it might be an hour. Give yourself some time daily to stretch your fascia and loosen up. Include twists and deep breathing for added benefit. Sidenote: It doesn’t necessarily need to be yoga! If you are a runner and you’re up for it, run! Sweat daily, 30 minutes preferably.

Acupressure. I’ve been using my Spoonk Mat daily because I read of a method especially for cleansing. You stand (yeoch! It’s not so bad) on the mat, relax your body and do some gentle movement like swinging your arms. Like laying on the mat, it feels euphoric after a while. Some candles and music help, too. There are also many reflexology treatments you can do at home for the liver and kidneys.

Media diet. One of my favorite things about this week is waking up to sweet thoughts and saying a mantra of gratitude when I wake up, instead of immediately putting a screen in my face and checking my email. It makes for a much more peaceful morning. It unwinds your brain a bit and clears some of the mental clutter.

Superfoods. I highly recommend adding some raw, fresh, herb or superfood shots in to your diet. If you have a juicer or juice bar near you, a wheatgrass shot or pure herbal shot is ideal. They don’t taste great, but when your body is in a pure state of cleaning itself, these can really give it a boost. Turmeric is also an incredibly detoxifying root.

Skin brushing or massage. Brushing with a skin brush helps stimulate the lymph nodes, and circulatory system. It removes dead surface skin, and opens up pores, allowing toxins to excrete your body better. Similar to massage, skin brushing also breaks up groups of toxins, allowing them to be removed from your body. I feel more comfortable with massage because I can tell a professional exactly what I want to work on and trust that they will know what they’re doing. This is especially useful for the buildup of lactic acid from working out.

Ayurvedify. The complete package of the Ayurvedic Panchakarma that I am doing can be found here. This includes info about tongue scraping, nasal flushing, etc.

Remember this is all stuff that should make you feel GOOD. If something doesn’t feel good or feels off in your body, don’t do it! Everyone is different, these are just my experiences. Any detox boosts I missed?

Turmeric

Turmeric

Dandelion

Dandelion

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