Mango Banana Smoothie..

1 Mango
1 Banana
1 tbs Soy or Greek Yogurt
1 tbs flax seeds
2 Ice cubes
Soy Milk (or regular milk) to cover

Peel, cut add to blender.  Blend.   Have a smoothie.

Core (Back and Abdomen) Exercise Series

One of the reasons I started practicing yoga was that I had potential lower back problems every time I sneezed or bent over.   I was extremely tight in my hamstrings and my lower back and bending over was a challenge.

Yoga certainly does provide a flexibility in both your back (and there are many muscles there that need to be addressed) as well as your hamstrings but it also provides a focus on strengthening your core abdomen and lower back muscles.     I think this core strength is as important as flexibility in reducing back injuries.

If I am doing a non-Yin practice,  I incorporate a series of core focused exercises  (both Yoga and non-Yoga).    I really feel the effects of this (I started about a year ago) and it was  a great thing to do.

Here is what I do.

30 - 40 Bicycle Crunches

2 to  2.5 minutes Forearm Plank  (need a timer)  -  You need to build up to this.

25  Rolling Crunches   (Start on back with bent legs up in the air and then bring chest and legs together)  Sort of like a hanging crunch only you start with your back on the ground.

10-15 leg lifts  (start from ground,  slowly lift up until all the way up and then lower down.
10 breath side planks on each side  (about 30 seconds)

15 Supermen on each side (alternating) .  You left up one arm and the alternate leg at the same time in rapid alternating succession.

2 Locus Poses held for 10 breaths each time. 

This takes about 15 minutes to complete and with stretching beforehand,  about 25 minutes.   A great start before a good Yoga flow.

Namaste.

30-40 Bicycle Crunches on Each Side

Forearm Plank

Locus Pose

Superman

Side Plank.   Legs up makes it 2x harder

Easy Pasta Broccoli & Beans Recipe

A simple and easy pasta dish that packs a ton of protein,  lots of vitamins and flavor..

For 2 People,  adding more pasta, garlic and broccoli makes it a family veggie treat..

1/2 (half) pound of regular, whole wheat, gluten free pasta
1 can of White Northern or Cannelloni beans  (or equivalent dried, soaked and cooked)
4 cloves garlic
Crushed Red Pepper to Taste
Olive Oil
8 good olives  (if you use Lindsay olives, I will go after your family)
3 cups broccoli
1/2 tsp oregano 
1/4 cup white wine
1/4 cup pasta water
1 cup packed spinach
1 large tomato
 Salt to taste

Start Pasta water boiling.   This is great with  whole wheat spaghetti

Prep
Drain and rinse beans  -  rinsing canned beans cuts down on gas..
Cut up tomato into 16 pieces
Peel and mince garlic
Cut up broccoli into bite sized pieces
Cut up olives into your desired size.

Cooking
Saute Garlic in olive oil.  Use enough to coat the pan.
When garlic is brown add in tomatoes, oregano, red pepper  and salt and cook for 3 minutes
Add in Broccoli and cook two minutes
Add in water cook until broccoli is bright green  (but not soft!)
Add in olives,  wine and cook for three more miniutes
Turn off gas
Mix in spinach and wait one minute. 

Mix  into the Pasta.   

Serve with Romano or Parmesan cheese if you so desire.  

Zucchini Ratatouille Recipe with Tofu

Great tasting,  protein filled,  low calorie.     It has a nice slightly liquid consistency that goes great on top of grains. 

Tofu can be replaced by something  else if you need to have a dead animal in  your food.

Serves 2 Adults,  2 Kids.


2 Medium Onions
4 Medium tomatoes
2 Zucchinis
6 Cloves Garlic
Crushed Red Pepper to Taste
Salt to Taste
1/4 cup red wine
Olive Oil
8 Oz. Tofu


Slice all veggies.
Use normal saute pan to cook in.   

Cook garlic in olive oil until slightly brown
Add onions and cook until slightly translucent
Add in tomatoes , salt and crushed red pepper and cook for 5 minutes
Add in Zucchini,  cook until almost soft
Add in Red wine and tofu and cook 3 more minutes

Serve with Quinoa,  Rice,  Cous Cous etc.

Winter Solstice Coming - 108 Sun Salutations

I am planning on doing 108 Sun Salutations at my Studio as part of a Winter Solstice Celebration at the ungodly hour of 8AM on Saturday Morning.  This is my first attempt at it.  It will be a battle of mind and body.  I wonder if either will fail me.   I am a firm believer that we are stronger than we think we are but then I am not 21 either.  Enjoy your Surya Namaskara everyone.

Hitting a goal / conversation with Klaus

 My coworker told me he would never do Yoga because he is too weak and not flexible enough.   My retort was that Yoga is within you and that it becomes what you want it to be.   Just because you feel you are not good at something does not mean you should try it.  The fact that he is inflexible only means that his personal Yoga will start at a less flexible point than someone who is 20 and was a gymnast for 15 years.   By practicing,  he will get stronger and more flexible.  That is the true nature of a practice, it is your body and you are working it.   A steady,  regular practice will both strengthen you and increase your flexibility.

I was loose enough this evening to flatten my hands on a forward fold.   That is a good thing.    I can remember when touching my toes was an extreme stretch.   Who knows if  I will ever do this again.  I have been trying to do that for over a year.

Two earlier goals were doing a headstand in the middle of the room and a handstand.    I was able to do these a few months ago.   My new goals are a good Half Moon,  standing hand to big toe and Dancer.  Each of these require different  strength and different flexibility.   I thought I would never get up on my head or hands so I will try try try to do it.


If I can do this,  then anyone can!

Namaste

 

 

 

Yay!

Yay Again!

Work : Reducing the Stress with Practice

I am in the middle of a very stressful project that pretty much occupies my mind every day now.  After coming home tired and stressed, it really important that I take the time to set up my mat and practice.     Now that the weather is cold,  there is a disincentive to go out to my studio to take a class so if I do not go out,  I have to take the time and practice at home.    A deep yin session really relaxes you and a hard flow video(I found  a great one on YouTube)  really gets you invigorated.    The best thing about the flow class is that the pace is so fast and you are working so hard, that you pretty much focus on your poses and your breathing.  It is really great and for almost 2 hours nothing else matters  (but be forewarned,  it is not an easy class).  The class is so good that I have taken to alternating this with a Ashtanga flow session.

http://www.youtube.com/watch?v=89dlGeU1OuU

 
The biggest draw to going to a class at my studio is that  the hot classes are really great this time of year.  95 degrees really feels great when it's 20 degrees outside.   You are so warm and glowing when you leave.  It is a great feeling.   Now I know why the Scandinavians like the sauna snow routine.

It would be easy to blow off practice saying you are too tired and too hungry,  but your practice keeps you grounded, settled,  calmed  and invigorated.     Even 30 minutes doing Yin or a quick flow is a great way to end your work day.

Namaste...