Pose of the Week: Extended Side Angle

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Extended Side Angle

UTTHITA PARSVAKONASANA

Benefits of the pose:

  • Relieves shoulder & back stiffness
  • Relieves Constipation
  • Reverses Infertility
  • Strengthens legs, knees, & ankles
  • Stretches side body
  • Opens Chest
  • Relieves back pain
  • Relieves Menses pain

Asana Break Down:

To get into this pose start in Warrior II. Checking your alignment: make sure the front ankle aligns with the back arch. The back foot should be at roughly a 45 degree angle. Bending the font arm, allow it to rest gently on your from thigh, extending your other arm over head. Another variation of this pose is to place your front hand on the ground next to your front foot instead of putting your hand on your thigh. Find your strength in your core so that all of your weight doesn’t rest on your from thigh. Open the chest and take the gaze towards the sky.

 

Mango Chicken Haystack

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Here is a clean eat for the family night dinner. It’s got great flavor; mixing sweet and spicy.

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Ingredients

1 cup Basmati Rice

3 tbsp Olive Oil

 1/2 lemon

1/2-1 lb Chicken breast

1/2 onion

2 cloves garlic

A pinch of Salt

A pinch of pepper

1 tsp Cumin

1/2 tsp Turmeric

1 tbsp Chili Powder

1 mango

1 Avocado

1/4 cup cilantro

1/2 cup lettuce

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Bring 2 cups of water to boil in a small pot. Add rice and bring down to medium/low heat, cover with lid.

In a frying pan, place olive oil, onion, garlic and simmer on low heat for 2-3 minutes or until onions are translucent. Add chopped chicken, salt, pepper, cumin, turmeric, 1/4 lemon and chili powder. Bring up to medium/high heat and stir frequently, adding more olive oil, if needed. Once the meat is cooked thoroughly, remove from heat.

When rice is ready, add a pinch of salt, a splash of olive oil, cilantro, and 1/4 lemon. Mix well.

Begin to make your haystack by placing rice, chicken, lettuce, avocado, mango, and garnish with cilantro.

Enjoy ❤

 

Pose of the Week: Crow

Crow

Crow

BAKASANA

Benefits of the pose:

  • Strengthens Upper Arms & Wrists
  • Increases Focus
  • Works Core
  • Stretches Upper Back
  • Tones Abdominal Organs

Asana Breakdown:

To get into this pose, begin in malasana firmly place your hands directly in front of you. Rooting down through your first three knuckles, begin to lift up onto the balls of your feet. As a beginner, you can begin to rock back and forth hear. Perhaps, holding the pose for only a second or two and then coming back to the ground. Allow the knees to draw in closely to the armpits as the shoulders move over the wrists, aligning with the middle finger. Draw your feet close to your glutes as you begin to work towards gradually straightening the arms. Once the arms are completely extended, you move from Crow to Crane! ❤

Egg-celent Breakfast

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Here’s an easy breakfast I threw together! Super easy, quick and yummy!

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Ingredients

New York Lox

2 eggs, hard boiled

1/4 cup lettuce

1/4 cup Spinash

1 avocado

Himalayan Pink Salt

Optional:

Capers

Lemon

Salad Dressing

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Take out a small pot, fill with water, add eggs. Let boil for 10-15 min. Take out lox, cut lettuce, and avocado. Sprinkle with salt. Add capers and squeeze lemon over it or add salad dressing, if desired. Once eggs are done, remove the shell, slice, and serve!

Kind Quinoa Kale Side Dish

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Hello hello!

I got another one for ya! I put this dish as a side, but the more veggies you add the more of a meal or filling snack it turns out to be! Here it goes:

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Ingredients

1 Cup Quinoa

1 Portabello Mushroom

1 Red Bell Pepper (optional)

3-4 Kale Leaves

2 cloves garlic

1-2 tbsp Olive Oil

3 tbsp Tamari

A pinch of Salt

A pinch of Pepper

Time: 10-15 min

Serves: 1-2

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Take two cups of water and place in a small or medium pot. Turn on high, when the water starts to boil, add quinoa and turn on medium/low heat. Take out a frying pan and put roughly 1-2 tbsp of olive oil in the pan. Finely chop garlic and add to pan and turn on medium heat. Continue to chop mushrooms, bell pepper, and kale making sure to take out the middle stem and adding only the leafy green. Add to pan, stir veggies, and add salt, pepper, and Tamari. Stir in seasoning and then turn to low heat for 1-2 minutes. Take off heat and serve.

Better Berry Cobbler: A Bit of Sweetness (Suhka)

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Yoga Sutra II.8 discusses the notion of suhka (sweetness) and dvesa (unpleasent experience). In Nischala Joy Devi’s book The Secret Power of Yoga, she speaks of the benefits of sweets and sweetness in our lives. Sprinkling sweetness through out our life reminds us of sweetness and can render sweetness within us.

This is my go to mega sweet treat. It’s gluten free, dairy free, vegetarian and uses minimal (coconut) sugar.

This is a great alternative to cakes, pies, or other pastries. Give it a try ❤

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Ingredients

12 oz Blueberries

12 oz Raspberries

16 oz Strawberries

1/4 Cup Raspberry Jam

1 tbsp Chia Seeds

1 Cup Gluten Free Flour

2 tbsp Baking Powder

1 tbsp Baking Soda

1/2 tsp Himalayan Sea Salt

3 tbsp Vegan Butter

1/3 Cup Coconut Sugar

1/3 Cup Almond Milk or Coconut Milk

Time: 1 hour

Serves: 6-9

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Preheat oven to 350 degrees. Rinse berries in a large colander. Cut the tops off of the strawberries and chop them into smaller slices. Take a large bowl and place all the berries together. Add jam and chia seeds. Take a 8×8 or 9×9 pan, butter with vegan butter and place berry mix in the baking pan. In a medium bowl, mix together flour, baking powder, baking soda, coconut sugar and salt. In a small bowl, take room temperature vegan butter and milk alternative and mix together until smooth. Add butter/milk mixture to flour mixture and mix well. Once the biscuit batter is ready, gently pour on top of the berry mixture in the baking pan. Place in the oven for 40 minutes or until the crust is golden brown. Let cool and then serve.

Pose of the Week: Peaceful Warrior

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Peaceful Warrior

SHANTI VIRABHADRASANA

“There is no path to happiness. Happiness is the path. There is no path to love. Love is the path. There is no path to peace. Peace is the path.”

~Dan Millman

After the incredible amount of violence this week, it only seems fitting that the pose of the week would be peaceful warrior. I love that traditional yoga often centers around the warrior postures. It reminds us, we do not need vengeance to be strong. We do not need to inflict pain upon another to be triumphant. It reminds us that we do not count our victories as the number of wars have defeated on the battle field, but rather the amount of wars we have overcome within ourselves.

My heart goes out to those suffering right now at the hand of another. I feel so removed from that reality, I can only say this: The war stops externally, when the war stops internally. Peace is a choice. And it is possible. Do not lose faith. Do not lose your smile to grief. Draw inward and we will be triumphant. ❤

om shanti om shanti om shanti om.

Benefits of the Pose:

  • Strengthens the Legs
  • Stretches abdominal muscles and engages core
  • Stretches and supports the lungs
  • Opens Chest & Shoulder
  • Opens Heart

Asana Break Down:

Come into Warrior II (Virabhadrasana II), check your alignment with the front ankle. Make sure it is in alignment with the arch of the back foot. The back foot should be flat at a 45 degree angle. Bend deeply into the front knee. Make sure your front knee does not go past the front ankle. Draw the thighs together, squaring the hips, as if they were being pressed between two panes of glass. Arms should come out directly from the shoulder blades. Turn the hands towards the sky and bend backwards. Back and highly presses into the back leg. Most of the strength is being drawn from the core; the weight is not on the back knee. Open the chest and the heart lifts and spreads. Front arm comes over head, gaze comes towards the sky or the thumb.

 

Above, I have a chant you can say out loud or silently to yourself, either in this posture or sitting quietly. Om shanti translates into “om” the divine universe and “shanti” translates to peace, as a phrase it means may the divine creator, energy, and wisdom grant eternal peace to all things.

Guilt Free Blueberry Pancakes

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Hello all! This recipe is inspired by Mark Hyman, MD. He is an amazing individual in the world of health today; acknowledging that food is medicine. I’m a big fan and a huge supporter. For great tips on how to heal your gut, your skin, recipes, and so so much more subscribe to his blog drhyman.com

This recipe is a delicious,  gluten free, sugar free, dairy free, candida friendly (minus the blueberries, but so close!) breakfast. And overall is just a great opportunity to try making your pancakes a little differently!

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Ingredients

3/4 Cup Coconut Flour or Gluten Free Flour

3 Eggs

1 Cup Almond Milk

1/2 tsp Baking Powder

1/2 tsp Baking Soda

1 tbsp Vanilla Extract

1/4 Lemon

Pinch of Salt

1 tsp Cinnamon

1 tsp Nutmeg

1/2 cup Blueberries

1 banana

Coconut oil

Syrup

1 Cup Blueberries

4 tbsp Water

3 tbsp Orange Juice

A pinch of Salt

Topping

Walnuts (optional)

Time: 15-20 minutes

Serves: 2-3

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Take out a large mixing bowl and mix together wet ingredients: eggs, milk, vanilla, & lemon. In a separate bowl mix together dry ingredients: flour, baking powder, baking soda, salt, cinnamon, nutmeg, blueberries & banana. Add dry ingredients to wet and mix well. Add more almond milk if needed to get a more watery batter/pancake consistency. Once mixed, take out a small pot and place in blueberries and water for syrup. Place on medium/low heat for 8 minutes. Stir frequently. Take out a frying pan and grease it well with coconut oil and turn to medium/high heat. Then begin to pour about 1/4 cup or less of the batter into the pan. Once bubbles appear on the top or the edges turn golden brown, flip. Continue to do this until you have used all your batter. Once the 8 minutes is up on the blueberries add salt and orange juice. Stir well and let simmer on low for two more minutes with the lid on top. Once done, serve with pancakes and top with walnuts. ❤

Pose of the Week: Dolphin

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Dolphin

MAKARASANA

Benefits of the Pose:

  • Relieves mild depression, headaches & back pains
  • Helps to calm the mind
  • Relieves symptoms of osteoporosis
  • Strengthens shoulders and abdominals
  • Stretches Hamstrings
  • Opens Heart
  • Preparation for forearm balance

Such a beautiful posture, amazing for alignment and strengthening the body to prepare for forearm balance. To get into this posture, begin in table or Adho Mukha Svanasana (Down ward facing dog). Once you have come into alignment in your preparatory posture, come down to your fore arms. Hands can come together into prayer, lay flat on the floor, or gently be clasping one another. If hamstrings are tight, you may take a bend in the knees. Otherwise, root though your ankles, allowing them to press into the floor. Allow the collar bones to lift and spread as shoulder blades draw near one another, chest beams towards the knees. Head hangs heavy. ❤

Please feel free to leave any questions, comments, or recommendations bellow.

Pose of the Week: Upward Facing Dog

Photo Credit: Lily Russo

Upward Facing Dog

URDVHA MUKHA SVANASANA

Benefits of the pose:

  • Strengthens arms, shoulders & wrists
  • Stretches spine, lungs & shoulders
  • Tones stomach muscles
  • Helps relieve mild depression and fatigue
  • Opens chest

Asana Breakdown:

To get into this pose, begin in low cobra. Firmly press your hands into the ground as your arms lengthen. Draw shoulder blades onto the back as the collar bones begin to lift and spread. Feet are together, big toes touching, tops of the feet touching the ground. Hips, thighs and shins are off the mat. Chin can gently tilt towards the ceiling.

Sources:

“Upward-Facing Dog.” Yoga Journal. Cruz Bay Publishing, n.d. Web. 5 Nov. 2015.