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Tips to Help You Embody Self-Care

Posted on April 28th, 2016 by Both comments and pings are currently closed.

Be Your Own Sunshine

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

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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.

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Yoga Therapy Tip of the Day

Posted on February 9th, 2016 by Both comments and pings are currently closed.

 

Virabadrasana

Yoga Therapy Tip of the Day

Virabadrasana I: Warrior 1 Pose

Somedays we need to repeat our daily affirmations and morning mantras more than usual. Constantly reminding ourselves that we are enough, we are strong, we are compassionate souls deserving of wholesome love and undeniable respect. Whether it is one of “those days” or even a triumphant day where your to-do list didn’t stand a chance: every task was crossed off the list with a grin and confidence, practicing, embodying and surrendering into virabadrasana I or warrior one pose is ideal to accentuate a balanced sense of grace and strength. When practicing virabadrasana I, you are a warrior against your own doubts and fears, rising above your self-set limitations. You are fighting the good fight: confronting your own bodily, emotional and/or mental frustrations with ease and concentration on the breath. The breath is the forefront and main focus of any asana sequence in Viniyoga and as such, be mindful to not compromise the natural and soothing rhythm of the breath to hold the pose or go deeper into a pose that your body is simply not ready for or not accepting.

Gary Kraftsow, founder of the American Viniyoga Institute, considers Warrior 1 a go-to and all purpose asana, being one of the core poses for all human beings. Benefits of Warrior 1 include strengthening the legs and back, realigning the spine, stretching the psoas, opening the hips which is vital in cleansing and releasing emotional turmoil, achieving stability in the hip joints and deepening respiration. Emotionally, when practicing virabadrasana 1, you are reinforcing, if not increasing, self-confidence and courage.

Moving Into Virabadrasana 1

As seen in Gary Kraftsow’s Viniyoga Therapy Complete Wellness Series, one can go into virabadrasana I by starting in tadasana or mountain pose. Afterwards, on an exhalation, step the right foot forward to create a long-enough stance between your feet, but be sure you can easily shift your weight back and forth. Feet are to be hip-width apart. On your proceeding inhalation breath, simultaneously bend the right knee as you draw the shoulders up, back and down your spine while lifting the arms forward and overhead. If it is comfortable for you, interlace the fingers with the palms facing upward. The uppers arms are in line with your ears, but if that causes you to hunch your shoulders up towards your ears, consider releasing your interlaced fingers, increasing the distance between your arms and slightly bending the elbows. In order to bring a gentle arch into the upper back, if appropriate for your body, move the chest slightly forward, displacing it in front of the hips. As your chest moves forward, lift the sternum farther away from the navel while maintaining an even stance on both feet; thus your body weight is evenly distributed. Maintain a soft drishti and keep your chin parallel to the mat.  On your next exhalation, lower the arms, straighten the right leg, and return to the starting point. On the next inhalation, bend the leg and reenter the pose.

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Does Your Yoga Tradition Matter?

Posted on September 1st, 2011 by Responses are currently closed, but you can trackback from your own site.

yoga stylesIn modern culture, choosing a style of yoga is akin to strolling through the ice cream section at the local co-op natural foods grocer. The choices are many and everything looks good. But why are there so many styles of asana these days? And does it truly matter which one you do? Read More »»

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Q&A: Gary Kraftsow On Yoga Therapy and Your Mood

Posted on February 22nd, 2011 by Responses are currently closed, but you can trackback from your own site.

yoga for depression and anxietyGary Kraftsow has been teaching yoga as a practice for healing the body and mind for three decades. He began studying with T.K.V. Desikachar in the 1970s, and has since become a leader in the field of yoga therapy. He talked to The Sacred Cow about the emerging field of yoga therapy, and, in particular, its use for anxiety and depression.

 

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