Just Breathe

 

 

Time to get the Yoga on!

Yoga Pose: Reclining Hero Pose (Supta Virasana)

One of my favourite yoga poses I love to incorporate into my yoga practice is the Reclining Hero Pose (Supta Virasana). Supta means “lying down” in Sanskrit, while vira translates as “hero” or “champion.” This pose is especially helpful after any cardio session as the legs receive an intense and invigorating stretch.

The many benefits of this pose are:

  • Stretches the thighs, ankles, knees and the abdominal organs
  • Opens and releases the hips
  • Improves digestion
  • Opens and releases the lower back
  • Reduces menstrual pain
  • Reduces stress

How to do the Reclining Hero Pose:

  1. Sit on your heels, join your knees together and put your ankles apart
  2. Roll your calf muscles to the side and softly lower your pelvis on your mat between your feet
  3. Move your arms behind your back and slowly go down on your elbows then fully onto your back with your arms at your side
  4. Take your arms over your head and stretch them out behind you on the floor, with your palms facing the ceiling. Make sure your shoulder blades remain flat on the floor and that your knees do not lift off the floor
  5. Press your thighs together, breathe evenly and stay in this pose for 30-60 seconds

 

Happy Yoga-ing!!!

**Please use exercises at your own discretion and consult your doctor before trying any new exercise plans. **

Delicious Carrot, Apple, Ginger Juice

Try this healthy and super tasty juice to revitalize the body and mind !!

 

Carrot, Apple, Ginger Juice

Add to Juicer:

  • 8 Organic Carrots ( ends trimmed)
  • 2 Organic Apples ( cut into halves)
  • 1 Piece of Ginger ( about 1 inch)

Juice it all up and enjoy its many health benefits!!

  • Carrots are very high in Vitamin A and an excellent source of potassium
  • Apples contain a lot of fiber which is great for digestion and has plenty of vitamins and minerals
  • Ginger helps to reduce nausea, pain and inflammation and helps to boost the body’s metabolism

 

XoXo,

Marisa

Your Yoga Questions Answered

1.) What is Yoga?

The word yoga means “union” in Sanskrit. We can think of the union that occurs between the mind, body and spirit.

2.) Is Yoga a Religion?

Yoga is not a religion. It is a way in which you develop your body and mind and bring balance and connection with the spirit.Your Yoga practice is beneficial for your health and peace of mind.

3.) Who can practice Yoga?

 Anyone can practice yoga! Yoga is for everyone! Fitness level or flexibility do not matter since there are many modifications for every yoga pose.

4.) Do I need to be flexible to do Yoga?

Definitely not! Yoga is about stretching, lengthening, strengthening and relaxing from whichever point you are at. It is about a state of mind, not flexibility. Part of yoga is learning to accept yourself and others wherever you are. There are also many variations and props that can be used to help with certain yoga poses.

5.) What do I need for a Yoga class?

Wear comfortable, breathable clothing that moves with you. You might want to purchase your own yoga mat, a bottle of water, and an open mind is all you need to practice yoga!

6.) Can I eat before doing Yoga?

Yoga exercises exert pressure on the internal organs. So be sure not to eat before practice. If you’ve eaten a meal, wait at least two hours. If you’ve eaten a snack, wait 30 minutes to one hour. As well, keep hydrated with lots of water.

7.) Can I practice Yoga if I have an injury?

As with any new physical activity, if you have any existing medical problem or condition, you should consult your doctor before undertaking a yoga practice. As well be sure to let your instructor know about your injury at the start of class and they can offer suggestions on how to modify the poses. When done mind fully,  Yoga can be very therapeutic for many injuries.

8.) What are the benefits of Yoga?

There are so many benefits of Yoga both physically,mentally and spiritually. A regular Yoga practice will aim for the unification of the body, mind and spirit.  Some of theses benefits include:

Physical Benefits

  • Creates a flexible, strong, toned body
  • Increased energy and relaxation
  • Increased blood circulation
  • Helps to maintain a balanced metabolism
Mental Benefits
  • The ability to calm the mind and focus your attention on the present moment
  • Focus on your breathing while in a yoga pose and off the mat; the attention to breath is calming and creates a peaceful state of mind
  • Positive thinking, self-acceptance and greater mind-body awareness
  • Improved sleeping patterns
Spiritual Benefits
  • Patience in how we deal with ourselves and others
  • Compassionate about our surroundings and others
  • Creates a connection between your body, mind and spirit
  • Inner peace, tranquility and contentment

9.) How often should I practice Yoga?

A regular practice of 2 or 3 times per week is good, but consistency is the key. If you can only do one practice a week but maintain it on a regular basis, you’re more likely to see the benefits of Yoga. As with anything, creating lasting change in your body and in your life takes time. Allow yourself to go at whatever pace you can maintain and gradually build from there. Yoga is a lifelong practice so there is no need to rush!

10.) I’ve never tried yoga before; where can I start?

You can begin your practice at any local Yoga studio.Yoga should never be a struggle however it can be challenging. Remember to take your time and listen to your body and what feels comfortable for you.And most importantly enjoy your practice at every level. Where you are today is the perfect starting point.

 

And remember…

 

 

Breathe : )

The link between the body, mind and soul is BREATH.

The breath is one of the most vital functions in a Yoga practice. Proper breathing is to bring more oxygen to the blood and to the brain, and to release toxins from the body. Yoga breathing which is known as pranayama is the first step toward improving the functioning of your mind and body.

First thing you need to remember is to INHALE & EXHALE through your nostrils only. When breathe is inhaled through the nostrils, the inhaled air is filtered and warmed. This protects your lungs and throat. Secondly, take in slow and steady breathes. Practice this routine during your next yoga practice or even in your daily life and you will automatically feel calmer and tranquil in body and mind.

Breathing correctly will have the following benefits:
• Focus and concentrate on maintaining those tough balancing postures.
• Improves your body’s ability to eliminate toxins and waste.
• Helps calm your emotions.
• Helps calm your mind to better enjoy the stillness of meditation.
• Improves coordination and control over your body.
• Improves and promotes the flow of oxygen-rich blood throughout your body.

Just Breathe : )