There is always something to be grateful for. |
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YOGA * MEDITATION * INSPIRATION |
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What does it mean to be thankful? |
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This month, I invite you to ask yourself, with no judgement, what does it mean to be thankful? How do you show gratitude towards yourself and others? This may seem like an easy question, but to actually live and practice gratitude can sometimes be difficult. Do you practice self-care each day? Do you compliment yourself and others? Do you give for the sake of giving, with no expectations? There is no right or wrong answer to these questions, and perhaps you don't have an answer at the moment, and that's okay. Please take this month to meditate on these questions. I'd love to hear your thoughts; if you'd like to share them, please do so via email :). BE HAPPY* BE THANKFUL* BE YOU |
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Locust Pose / Salabhasana(sha-lha BAHS-anna) AND Bridge Pose / Setu Bandha Sarvangasana (SET-too BAHN-dha shar-vahn-GAHS-uh-nuh) |
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To get into locustpose: Start lying on your stomach, forehead on the ground and hands to your side body with your palms facing up Turn your big toes inwards, internally rotate your thighs, and engage your glutes Inhale as your lift your head, torso, legs and arms up off the floor Think of pressing your shoulders up and back, reaching towards your feet Gaze forward or slightly upward, be mindful not to crunch your neck back, keeping your neck long Practice for 3 breaths, and exhale lowering down to the starting position
Benefits: Strengthens thee musclels of fthe spine, buttocks and backs of arms and legs. Stretches shoulders, chest, belly and thighs. |
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To get into bridge pose: Start lying on your back, knees bent and stacked over your heels with your feet on the ground close to your butt (hip distance apart) Place your hands alongside your side body with your palms facing down Exhale, and inhale your hips and back off the ground, squeezing knees towards each other so that they are not splaying open Turn your shoulders outwards as if you are creating a shelf with them under your heart Press your tailbone towards your knees, lengthening and protecting your spine Press the back of your head so there is space between your neck and the ground. Think chest toward chin and chin away from chest. Gaze softly at a spot on the ceiling (or the sky!) so there is a slight tilt in your head, like eyour looking up. Relax in this asana and enjoy for 3-5 breaths To exit, tuck your chin and roll down to the ground from the top of your back to your lower back
Benefits: Extends thoracic (upper) spine, opens shoulders and chest, and strengthens your legs and spine |
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Mantra of the Month A mantra is a word or phrase repeated silently or out loud to help with prayer, meditation and affirmations. Give for the sake of giving. I invite you to repeat this or a similar mantra as you sit in stillness for at least 5 minutes. |
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Breathe Technique Before I delve into the different methods of breathing, I'd like to take one more month and focus on expanding our lungs so that we are taking full breathes - Sit in a comfortable position, spine straight, and belly engaged- keep this engagement the entire time. Place the back of your hands on your knees, palms facing up
- Exhale all your air out and inhale only your chest, let your chest rise and get big. Slowly allow your inhale to travel to your rib area, raising it and then raising your belly (belly is still engaged so this may take some practice).
- At the end of your inhale (at our belly), hold the air in for a few seconds (retention)
- Slowly exhale from your belly (squeeze belly in), then release your air from your rib area and then your chest and hold again, practicing retention
- In the first picture above, my chest is big- this is the top of my inhale while retaining my breathe
- The second picture my chest is closer to my body as it is at the end of my exhale
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Healing Habit Every Sunday, I draw a medicine card to help guide me in my intention setting for the week. This particular set is written by Jamie Sams and David Carson. According to Sams and Carson, "to understand the concept of medicine in the Native American way, one must redefine medicine as something that refers to anything that improves one's connection to the Great Mystery and to all of life". Each animal has a power and by listening to them and relating their experiences and lessons to our own lives, we are able to practice self-care and start a journey towards healing ourselves. Drawing a card each week also aids in meditation and journaling. After drawing a card, I meditate on what Animal Spirit is trying to tell me. I then journal about it and write my intentions and feelings down. Also pictured is my mookiate mala which I often use to meditate with. For more information on malas, please check out my website. Chakra balancing crystals are also shown which aid in healing and help keep my energy balanced...we can never have too much help with that! |
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Pumpkin Soup During this Fall weather I couldn't resist but make some warm healthy-hearted pumpkin soup! I made more of a puree by only adding one cup of broth...instead of flour (see instructions). Pumpkin is low in calories, full of Vitamin A which helps aid our vision and full of Vitamin C, which protects our immune system. Pumpkin (and the seeds) are high in serotonin which positively affect our mood. Pumpkin = Happiness Ingredients 4 pie pumpkins, 2 cut in half and 2 with only the top cut off so they are bowls, remove and reserve seeds in all 1 tablespoon olive oil Salt and pepper 2 small shallots, chopped 6 tablespoons butter 1 teaspoon fresh thyme, chopped 4 cups vegetable broth 1 teaspoon cayenne pepper or chili powder ¼ teaspoon nutmeg 1 tablespoon maple syrup 1 head of garlic Fresh sage
Pumpkin Seeds (quantity is for 2 pumpkins): 1 tablespoon almond or coconut milk 1 tablespoon (wheat) flour Reserved pumpkin seeds 1 tablespoon olive oil 1 teaspoon cayenne pepper/chili powder ¼ teaspoon brown sugar Salt, to your tasting
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Instructions: Preheat oven to 400 degrees Cut two pumpkins in half, and remove the top from other two, de-seeding all Chop off the top portion of the garlic until cloves are revealed. Peel any excess skin and drizzle with olive oil and wrap in foil. Roast pumpkins and garlic on a baking sheet for 50 minutes, or until halved pumpkins are fork tender and garlic is soft. Let everything cool for 5 minutes. Set aside 2 pumpkin bowls. Squeeze garlic out of remaining skin and mash with a fork, set aside. Cut the halved pumpkins into smaller pieces and add to food processor (or mash extremely well). Puree with 1 cup of vegetable broth, until completely smooth Heat a large pot over medium heat and add butter and shallots. Sauté until soft, about 5 minutes. Add pumpkin puree with the remaining vegetable broth (for more of a soup than a puree), thyme, cayenne pepper/chili powder, nutmeg, maple syrup, and garlic. Simmer for 15-20 minutes. If choosing the non-soup, puree method, simmer for only 5 minutes. Pour the soup into 2 pumpkin bowls and top with sage. Enjoy!
Pumpkin Seeds: Mix pumpkin seeds with flour and almond/coconut milk. In another bowl, combine cayenne pepper/chili powder, brown sugar and salt Heat skillet on medium heat, add olive oil. Once the oil is hot, add the pumpkin seeds into the pan, continuously stirring until seeds are golden brown. Remove seeds from heat and place on a paper towel to drain. Toss with seasonings. Lay seeds on cookie sheet and bake at 400 degrees in the oven for 10 minutes. Let cool, toss with a little more salt and eat up!
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What's new? *Our weekly outdoor class is moved inside to Studio Thrive Fitness, Sunday evenings from 7-8pm. *I'm co-hosting two accountability yoga "challenges" on Instagram. Each day, my co-host and I will give an asana of the day. -The first challenge is 11/20 to 12/3 called -The second one is 12/1 to 12/7 Head on over to Instagram for more information! @_loca4yoga_ Did I mention there are prizes?!?1??? |
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"Give without remembering. Take without forgetting." ~Elizabeth Bibesco |
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