Tips to Help You Embody Self-Care

By on April 28th, 2016 — Comments Off on Tips to Help You Embody Self-Care

Be Your Own Sunshine

Everyday Tips to Help You Embody Self-Care Right at Home

 FullSizeRender

By Sabrina Samedi

Let’s face it, we may strive to nourish our soul with self-love and put ourselves as a priority on our to-do list, but as the perfectly flawed humans we are, we don’t always pass with flying colors on a self-care test. If you are crunched for time or can’t afford a trip to the spa, why not bring the bliss-inspired effects of self-care home with you?! Here are some tips to help you feel renewed and rejuvenated this spring season and hopefully every season.

1. Gratitude is the Best Attitude

  • Symbolizing the bookends to the chapters that fill our days, allow the essence of gratitude to energize and seal your day. Wake up thinking of one thing that you are grateful for and before slipping away into a dream state slumber, again think of one thing you are grateful for and utter those magic words- THANK YOU! I’m sure your gratitude list is pages long, but in case you have writer’s block and a post-it is seemingly the size of a daunting 8’ X 10’ canvas- just repeat any one of these prescribed stress-relieving affirmations that are more than enough to warm up your heart with no ill side effects, we promise!
    • My life is unique and wondrous and for this fact alone, I am thankful.
    • I am grateful for all the health, love, laughter and goodness that my life has revealed to me.
    • Any day I am able to feel the support of the earth beneath me and breathe in the fresh energizing air around me is a good day. I am thankful for these precious moments.
    • I am enough- I am grateful for everything that I am, I love every fiber of my being.

 

2. Breathe

  • Take a few minutes, even two minutes is enough if that’s all the time you have and breathe. Yes, it’s that easy. Breathe. We do it every second of every day, but how often are we actually aware of this magical cycle- mindfully taking in prana, vital force energy and exhaling all that does not serve us- letting go of emotional turmoil, doubting thoughts and replaying negative experiences in our heads. Elongate the inhalation, perhaps to the count of four, expanding your lungs to take in all the radiating positive life energy around you and match your exhale to the count of four as well releasing all that does not serve the growth and balance of our well-being. Take a few rounds of breath just like that- matching the duration of the inhale to that of the exhale. An uplifting sensation travels up your spine, through your heart center and towards the crown of your head as you inhale and on your exhale such an invigorating breath generates soothing effects as it travels out of your physical body as a bright light illuminating the spaces outside of yourself that you hold sacred.

 

3. Good Ol’ cup of Joe

  • The best part of walking up is coffee in your cup or in this case, on your face! You can use a coffee scrub on your face and your entire body. Coffee scrub has several renewing and immediate benefits that include: exfoliating and anti-inflammatory effects thus temporarily reducing cellulite, improving circulation, reducing eye-puffiness and cleansing away dry or dead skin spots; therefore, leaving your skin feeling smooth. Be mindful however, not to use day-old dry coffee grind leftovers as the consistency would be too harsh for the skin. Ideally, to create the coffee face and body scrub mix quality and fresh coffee grounds with natural ingredients such as honey, coconut oil or lemon rinds or peels to create a unique self-mastered blend that will leave your skin feel hydrated, nourished, moisturized and perky-fresh. And an additional goodie- your skin will smell fabulous all day!

 

4. Be Your Own Cup of Tea

  • Oftentimes, an old-fashioned cup of tea not only overwhelms you with serenity but magically and with certainty makes all your problems vanish into thin air– out of sight and out of mind. Served iced or hot, tea is always in season and the benefits are beyond refreshment. In relation to your physical health, tea helps to fight free radicals in the body and contains antioxidants projecting and boosting your immune system as well as your exercise endurance. Despite the caffeine in certain flavors, tea is hydrating to the body. Take a some much-deserved “me-tome” today and match your cup of tea to your mood and needs. For example, if you need help sleeping, a soothing batch of chamomile tea can do the trick, if you need a stress reliever STAT, a mug of herbal honey-lavender tea works like magic and in case you ate something that threw your belly off track and left you feeling nauseous, an herbal ginger tea is a great remedy while peppermint tea aids in digestion.

 

5. Aromatherapy Bliss

  • Be your own champion in relation to well-being- seek and promote a state of balance within your body, mind and spirit through aromatherapy! Aromatherapy, also occasionally referred to as Essential Oil therapy (it is ESSENTIAL to your well-being), is the magnificent blend of the art and science of utilizing naturally extracted aromatic essences from plants to harmonize your physical, mental and emotional bodies. Benefits of aromatherapy include its ability to reduce anxiety, ease depression, boos energy levels, induces sleep, strengthen the immune system, boost cognitive performance while helping to eliminate headaches. To get started in your aromatherapy practice, collect a few basic oils of your favorite scents aiming the scent with the perfect purpose. For example, lavender is ideal for relaxation while rosemary is often used to aid in concentration and lemon as a deodorant or to freshen the air. Rub a single drop of two of your desired on the palm of your hand or onto in the inside of your wrist, run your palms together and then gently inhale the scents. If you prefer to avoid oil-to-skin contact, then a diffuser works wonderfully. A ceramic passive diffuser is used to get the essential oil into the air without using heat and scents a small area without irritating those around you whom might be sensitive to such scents.

 

6. Eat the Rainbow

  • Fuel yourself with healthy, delicious treats! Tune in and hear your body’s cravings as a sign of reflective needs. If you have a jam-packed day ahead, make sure you give yourself more protein to keep you running on all cylinders or if you’ll be seizing the great outdoors for a majority of the day, plan mindfully and stay hydrated. Your body is here to stand strong with your, feeling it’s best rather than depleted. The Deep Blue Sea Blend is one of our favorite morning smoothie recipe coming straight from The Plantpower Way. Check out the delicious and healthy blend recipe below:
    • The Deep Blue Sea Blend brims with manganese, thiamin and vitamin C, this sweet, tropical island elixir supports a healthy immune system. The spirulina delivers the ocean within by providing potent detoxifying properties, phytonutrients and a high level of protein from the sea. Drink this blend and immerse yourself in the healing aqua waters of Hawaii. Aloha!deepbluesea blend
    • Ingredients
      • 2 cups chopped pineapple
      • 1 frozen banana
      • 1/2 cup raw coconut
      • 4 cups coconut water
      • 1/2 teaspoon spirulina
    • Preparation
      • In a Vitamix or high-powered blender, add all the ingredients, blend on high for a minute. Drink!

 

7. Catch Up on them Zzz’s

  • Cat naps are even acceptable! Beauty rest is pivotal here as it not only makes you feel better, boosts your mood and banishes those less-than illuminating under-eye circles, but getting the adequate 7-8 hours of REM sleep per night is an intricate part to leading a healthy lifestyle. Adequate sleep improves memory, stabilizes concentration and keeps stress at bay. Thus, go ahead and hit that snooze button.

 

Let your movement throughout the day be mindful. Thus, eliminating the results of burn out and injury by being honest with yourself. As you start the day with gratitude, use those morning minutes to check in with yourself, plan for your day and prepare in body, mind and soul. To keep yourself grounded and focused throughout the day, embody self-love through any one of the self-care tips and remember, your practice is here to support you! To aid in your self-care journey, we offer the timeless wisdom of master yoga teachers such as Gary Kraftsow and Paul Grilley via DVDs and online courses to not only enrich you’re practice, but deepen your yoga and meditation education.

Cultivating a Home Yoga Practice

By on April 13th, 2016 — Comments Off on Cultivating a Home Yoga Practice

Home Yoga

By Sabrina Samedi

For many of us, the time we spend on the mat whether it’s for a sweat-cleansing power flow, a nourishing vinyasa series, a healing yin yoga practice or for meditation, it is considered “me time.” Time to step away from all the hustle and bustle, noise and distractions of everyday life and step into our true self- it’s our dedication to our self: to listen and honor our mind, body, spirit and soul. Hence, self-care is the manifestation of self-love and such compassion should not be jeopardized simply due to the fact that you couldn’t make it to the studio for your meditation or yoga class.

Let’s face it,  we have all been there- starring at the jumbled yoga mat in the corner of our room as it dauntingly seems to whisper- breathe now or forever lose your peace. It takes willpower and commitment to practice yoga whether it’s asana-based, pranayama work or meditation with consistency. Classes at studios can add up and after a steady series of visits it can feel as if our center of zen is in a heated debate with our wallet and our wallet is in the lead as a victor as our zen turns into financial worries. Between work and running errands, time can restrict us to practicing before sunrise or well after sunset; thus, time restrictions are an honest determinant for when we can carve out studio space. It is quite harmonious and healing to share your practice with the gracious breath of community members, but often times it an uplifting challenge to remove and all distractions and simple focus on your breath, your body’s needs, and your strength without any inclination towards judgement nor competition.

Therefore, cultivating a home yoga and/or meditation practice is a great compliment to your community studio-based classes as well as a wonderful tool to utilize when traveling or when time and budget act as bumps along the road to tranquility.

Tips on how to create and maintain a home practice:

1. Hold the Space and Honor Yourself

  • Be kind to yourself as you would in any class. When a teacher suggests a modification and you tune in realizing that since your lower back has been aching lately, you decide it’s best to lower down onto your knees during a Chaturanga Dandasana or bend your knees as you lift into Ardha Uttanasana. Thus, you are listen to your body and are taking the instructor’s suggestion. You are your own guru- listen to the teacher within your soul and treat your body with compassion.

 

2. Strengthen Your Willpower

  • Your manipura or solar plexus is engaged here as you dedicate the same adherence to studio etiquette to your self– show up on time, no texting or taking calls while invested in your practice. The e-mails and pile of laundry can wait- there is no where else you need to be than right here, right now. Be present and flow with your breath.

 

3. Find the Right Flow and Style 

  • Getting a little help from our yogi friends is key here; while listening to your inner teacher you may still need guidance from a yoga instructor and rest assured we’ve got you covered. Invest in yoga DVDs and/or online courses that you’d be able to access from any platform (ie tablet, iPad, iPhone, etc) and find as well as explore the diversity of class styles and duration that pike your interest. For a vast and unique selection of classes and lectures taught by our own master teachers click here. Our collection includes: Yin Yoga, Yoga Therapy, Viniyoga, Vinyasa and Meditation.

 

4. Don’t Forget Savasana

  • Savasana or corpse pose is oftentimes considered the most important asana as this is where our bodies truly integrate all of the emotional, physical and mental benefits of the practice to our subtle and conscious bodies. You’ve exerted quite a bit of effort, energy and time. Thus, give yourself the chance to soak in the benefit and recharge your soul. Give yourself permission to let go and simple be- rejoice in the highest form of self-love: self-care.

 

Namaste! Thank you for sharing your practice with me and inviting me into your home. I hope you find this information insightful.

Energizing Morning Yoga Practice

By on March 5th, 2016 — Comments Off on Energizing Morning Yoga Practice

Not all of us have time for a leisurely 90 minute yoga practice in the morning even when we pride ourselves for being a morning person and jumping out of bed before the sound of the alarm takes over. Between sleeping, home and work life, it can be difficult to squeeze in time for ourselves. With this quick morning yoga routine, however, all you need is less than 10 minutes and a yoga mat to practice self-care- centering your mind, soothing your soul and energizing your body. Who can have a bad day after such a cathartic experience?

Remember to allow your breath to guide you through the asanas as we marry the breath to movement. With each inhale you are taking in prana- a vital life force, majestic in it’s rejuvenating qualities and with each exhale we release the toxic stale air of experiences, lessons, thoughts and feelings that no longer serve us. This is your “me-time,” the time you devote to your self-care because to care for your well-being is to actively practice self-love. Therefore, make sure to honor your body by not pushing yourself when you feel pain. Breathe through the poses, feel the stretch and tune in to the sensations of your physical body and listen…take note of how you feel- exuding maximum engagement while still at ease: you can challenge yourself to step closer to the edge of your comfort zone to take on a deeper release in your practice, but be mindful to back off when any sensation turns into pain.

 A Quick and Revitalizing Morning Sequence
Child’s Pose (Balasana) Child's Pose

An excellent start to your quick yoga morning routine, Child’s Pose wakes up your body by gently stretching out your hips, thighs, lower back, ankles and knees. This pose also increases circulation to your head and calms the central nervous system, which can reduce headaches and help you manage stress and tension.

Take a deep breath in and from a kneeling position fold your chest onto your thighs and your forehead onto your mat. Lengthen your spine and neck by extending your ribs away from your tailbone and your head away from your shoulders. Your arms can lay palm up by your side or gently protracted in front of you. Remain here for ten deep breaths.

bidalasana

Cat/Cow Pose (Bidalasana)
This second pose will warm up your spine and help release tension in your upper body, particularly if you have a stiff neck from sleeping.

From tabletop position, with your wrists beneath your shoulders and your knees beneath your hips, press your palms into the mat and keep a neutral spine. As you exhale, engage your abs as you round your spine up to the ceiling with your chin tucked towards your chest in a cat-like position. On your inhale, arch your back, letting your stomach relax and lifting your head and tailbone upwards for the cow position. Switch back and forth from Cat to Cow for 10 rounds.

 

Downward Dog Pose (Adho Mukha Svanasana) 

Downward Dog

The third pose in your quick yoga morning routine will stimulate your muscles and relieve stress in your neck and legs.

Place your hands a little wider than your shoulders, tuck your toes and lift your hips into the air, into an upside down V-shape. Your chest moves towards the thighs and your head remains relaxed. Roll your shoulders down away from your ears and keep your hips high and heels on the ground. Hold for 10 breaths.
Standing Forward Bend Pose (Uttanasana) Standing Forward Bend Pose
For an intense stretch in your upper back and hamstrings, exhale, activate your abs, and fold forward keeping your back straight. Your chin should be tucked towards your chest, your shoulders relaxed, and the top of your head extended towards the floor. Try shifting your weight forward onto your toes so that your legs remain as straight as possible and you release your back. With your hands on the ground, hold for 10 breaths before slowly rolling up, one vertebra at a time.

trikonasanaTriangle Pose (Trikonasana)

Your final pose in this quick yoga morning routine creates balance and stability while stretching out your legs. Widen your leg stance to about a leg-length from the standing position and turn your right foot out to the side. Your heel should align with the arch of your left foot. Move your arms parallel to the ground and stretch to the right, keeping both legs straight. Pivot the arms so they are in one line, moving in opposite directions, keeping your chest and torso long. Take 5 breaths and switch sides.

With just these five simple poses, you can start your day feeling empowered and ready to take on the world.

Pranamaya offers the timeless wisdom of master yoga teachers in a variety of Viniyoga, Yoga Therapy and Mediation practice DVD’s and online courses to enrich your practice and yoga education at your pace and on your schedule. We are here to help support you on your journey. 

Have a fabulous day!

 

Yoga Therapy Tip of the Day

By on March 2nd, 2016 — Comments Off on Yoga Therapy Tip of the Day

Dwipada Pitham

 

Dwipada Pitham:  Two-footed Bridge Pose

The breath is the soundtrack to your well-being. Let’s allow such a vital and energetic essence to guide us to surrender not simply into an asana, but to release all tension and allow relief to pleasantly overwhelm the body. Throughout our yoga therapy practice, the breath remains constant as the asana changes and even as the body slowly deepens into the sequence or pose through repetition, the breath should always remain the priority: the leading proponent to any movement. As we stay with our breath, we slowly relax into the subtle movements of the pose while embracing and enjoying every second of our yoga practice. Thus, cultivating mindfulness and inner peace.

A suitable alternative to sarvangasana or shoulder stand, Dwipada Pitham or two-footed bridge pose, activates the thyroid gland that is responsible for maintaining a healthy metabolism.
Begin going into this backbend by laying on your back, your knees bent with the soles of the feet on the mat, feet hip-distance apart with your arms by your sides, palms facing down and chin tucked towards your chest so that the back of the neck is neutral and long. As you take in a deep and gentle inhale, push into the souls of the feet and slowly, mindfully use the entirety of the breath to help lift your pelvis, articulating the spine, lifting one vertebrate at a time off the mat. Upon the exhalation, permit the complete duration of your breath to guide your spine back on the mat vertebrate by vertebrate.

One variation of dwipads pitham is to lift your arms over head as you simultaneously inhale the pelvis and spine up off that mat making sure that the pace of your movement matches the pace of your breath. The connection between the breath and the asana is akin to a dance with the breath leading and the asana consciously following along. We can’t help but feel grateful when engaging in such a breath-focused movement; therefore, increasing our awareness to our body’s needs and sensations while also aligning the physical body to our emotional and spiritual body.

Physically the asana stretches the front body, which opens and expands the chest; moreover, facilitating and improving the breath. Stretching the spine backward not only rejuvenates the spine, but relieves lower back pain while strengthening the pelvic floor muscles.

Viniyoga master teacher Gary Kraftsow guides you through a mindful breath-centric practice in his Viniyoga Therapy for Complete Back Care.

Embracing Self-Love via Self-Care

By on February 24th, 2016 — Comments Off on Embracing Self-Love via Self-Care

fireheart

To Care For Yourself is to LOVE Yourself

By Sabrina Samedi

The month of love, or rather the month of being visually stimulated with an abundance of oversized heart-shaped and bright pink color-coated candies and balloons in almost every shop you walk into nationwide is coming to an end, but that does not mean you should stop showing yourself true love! Love is always in the air with us. Between modern-life schedules, responsibilities, chores and deadlines we are often putting on our own Cirque de Soleil juggling act; thus, setting aside time for ourselves gets lost in the shuffle. We are here to help you slow down (even if it is for five minutes) and prioritize self-care because to care for yourself, to nourish your mind, body, spirit and soul, is to practice self-love and such a graciously manifested affection cultivates nothing but healing powers.

Have an Appetite for Life.

Yes, sometimes we think of routines as the monotonous and soul-crushing enemy to creativity, but let’s shift our focus away from any preconceived notions and stereotypes and remind ourselves of the importance of balance. The routines act as the skeleton, strong foundation of our days and how we build ourselves up from there is OUR choice. This is where you can tune in, listen to the truth of your heart and even let your inner child play. Perhaps your day is occupied with domestic chores- we all eventually have to attend to such housekeeping responsibilities and it has to get done, so why not make it enjoyable instead of using the presence of such tasks as the fuel to the cranky attitude fire? Play your favorite song while you’re folding the laundry, dance around the house as you put the clothes away or dry the dishes. Let your movements be playful. If you have to be up early for work and are more of a night owl, rather than lament the world for your sleep-deprived state of mind, why don’t wake to song of mother nature-the sound of ocean waves or birds chirping- I promise there is an app for that! Wake up to something that will remind you that you are grateful to be alive. Stuck in traffic? Not a problem, use the time to call a loved one you haven’t heard from in a while (while using a hand-free device of course) or use the time to practice breathing techniques that keep you calm and centered. It’s all about how you look and treat the situation more than the situation itself and once you overcome an obstacle or previously-identified frustration, you gain more appreciation for your demeanor, your character, your learning process and wisdom. Noticing growth and appreciating the learning process is an act of self-love.

Nourish Your Mind, Body and Soul with Goodness.

Let your perspective push you or rather help you stand strong in believing in the beauty of life. Our thoughts have the ability to root us down into our intentions and help us grow or push us down into the light-deprived dungeons of our doubts and fears. Therefore, the direction we go in simply boils down to our sense of gratefulness: start and end your days by reminding yourself of all that you are grateful for. Empower yourself by being grateful for your brilliant mind, compassionate soul, warm heart and strong body. Gratefulness is a game-changer as it shifts our scattered and sometimes rushed movements into feats of mindfulness. In all that we do, let us remember to be mindful- be present in that moment, be cognizant of how such a mental-body awareness in our attitude and our perspective is cultivating an empowering rather than a defeated stance. You are capable of achieving your dreams, living authentically to align yourself with your intentions, but honor yourself by being grateful for your efforts each and every day. While you nourish your mind and soul with compassion, nurture your physical body with the same state of presence. Eat the rainbow, the gardens and all the treats that sustain you; be kind to your body by tuning into how you feel. If you over-indulge in a few too many chocolate chip cookies, then be mindful of the after-affect feelings to prevent such discomforts and forgive yourself. Forgive yourself almost immediately for the bumps along the road to well-being because guilt and shame are not invited to join you on your self-guided self-care retreat. Nurture your spirit by keeping the internal dialogue with yourself kind- you are enough, please remember that. Compassion along with gratitude can not only help you survive the tough days, but such vital essences give you the strength and determination to thrive going forward. Tune in to see what you are craving and why and feed yourself soulfully: consume what feels good and does good for your body.

Keep Up to be Kept Up.

The old adage is true: a body in motion stays in motion and let’s keep our bodies moving and grooving to the best of their abilities. However, let us first ask ourselves what type, style or level of motion is good for us in this present moment (as the day before or the day after your body might feel and move differently; thus do not judge yourself if how you move today is more or less energized than yesterday). If you are suffering from an injury or your mind is cluttered with scattered thoughts about your to-do lists for the next week, then maybe it’s time your movement reflects your needs. Tune in and take note if the voice you are listening to is that of the inner self, the soul or the ego: yes, you’ve identified that you want to move, but are you honestly too drained for a 90-minute sweat fest? If so, then honor your body by stepping away from the ego and move from your heart instead. Clear your head and soak in some vitamin D by taking an energizing walk outside or maybe a stroll in the crisp air and under the moonlight is better served for you to get the creative juices flowing. Cleanse your body of any tightness and stretch or perhaps let go, release and surrender into a Viniyoga practice. Allow the breath to guide you- not just in the physical yoga practices, but as often as possible in daily life. Let such a powerful and vital life force cleanse the toxic stale air out of your lungs and flourish your mental and physical body with rejuvenated energy. To help get you started with your practice, we offer the timeless wisdom of master yoga teachers such as Gary Kraftsow and Paul Grilley via DVDs and online courses to not only enrich your practice, but deepen your yoga education.

Slow Down and Smell the Roses. (I prefer Sunflowers, but you get the gist)

Yes, it might seem counter intuitive to my suggestion to get the body moving, but remember, life is filled with balance. I’ve mentioned tuning in quite a bit, but what is tuning in? Tuning in is self-discovering, it is listening to your inner self, it is trusting your intuition and that ‘gut feeling.’ To begin to deepen the journey of self-discovery and become more familiar with what we truly need and desire, we oftentimes have to slow down, close our lips and open our ears and our minds to receive the energy and intuitive voices from within. Close your eyes, deepen your breath, still your physical body, let go of your thoughts and let your subconscious body guide you in the right direction. Even if it’s for a few minutes every morning before devouring a delicious latte or a few simple moments before slipping away into your dreams, take the time to mediate. Not only does meditation aid in helping you feel more connected to yourself and appreciate life more, but such a mindful practice reduces anxiety caused by stress and makes you happier. We are here to support you on your journey within; thus, we have meditation courses and DVDs available to get your practice started.