Saturday, November 26, 2011

Ayurvedic ways to moisturize in the fall

Recently I was able to attend a very interesting ayurvedic workshop about "Vata season" which is the fall. In Ayurveda there are three doshas or energies (vata, pitta, kapha) which make up all that exists within ourselves. The doshas are based on the 5 elements (ether, air, fire, water and earth). Vata is the dosha relating to air or wind and this is the govorning force within the body that moves...breath, circulation, and the vital energy force..prana.

http://www.ayurveda.com/online_resource/index.html See this site to determine your dosha.

Vata types tend to get dry skin in the fall. The best oil to use if you are a vata type is sesame oil. Yep, sesame oil from the grocery store. Preferably, organic. This is a very warming oil. Warm your sesame oil by placing a jar of it in a bowl of hot water. Here are some great uses of sesame oil:
-After a shower, use the oil all over your body like you would a lotion. I like to add essential oils to this as well like lavender or rose.
-Using a dropper at 4-5 drops of oil (or warm ghee) to each nostril. This helps lubricate and clean the sinuses and is said to improve voice, vision, and mental clarity.
-Massage the warm oil onto the soles of your feet before bedtime to induce a good night's rest. You can also add some oil to the crown of your head.
-Gargle with the oil in the morning and before bed. Also, swish this all around your mouth. Once you discharge the oil from your mouth, massage your gums with your finger. This strengthens the teeth, gums and jaw and is said to improve your voice and to remove wrinkles from the face.

Quote of the week

Letting go doesn't mean we don't care. Letting go doesn't mean we shut down. Letting go means we stop trying to force outcomes and make people behave. It means we give up resistance to the way things are for the moment. It means we stop trying to do the impossible..controlling that which we cannot and instead focus on what is possible. Which can mean taking care of ourselves in gentleness, kindness and love.
-Melody Beattie

Monday, November 21, 2011

Retreat Special "Bring a Friend"


What could be more fun that a week long trip to the sunny beaches in Mexico for a yoga retreat? Doing this with a friend, spouse, or loved one! If you bring a friend to the retreat you can take $150 off each of your packages.
So share the love and bring a friend! :)

See retreat details under "Events".

Early bird registration ends in December.

Vata Calming Soup

This is a great,easy tasty soup for the fall. Those vata doshas (Ayurveda) will find this soup very calming and nourishing!
Ingredients:
1 medium butternut squash,peeled, seeded,and cut into 1" chunks (or be lazy like me and buy 2-10 oz frozen bags of squash chunks..thank you New Seasons)
1 medium sweet potato or 2 large carrots, peeled and chopped
1 large onion , diced
1 inch fresh ginger root, washed and finely chopped or grated
2 Tablespoons ghee (or coconut oil, or butter)
2 garlic cloves, smashed
1/4 tsp clove
1/2 tsp turmeric
1 tsp cinnamon
1 tsp cumin
3 cups vegetable broth or water
1 cup coconut milk, milk alternative or half and half
salt and pepper to taste

Directions:
1. Melt 1-2 tablespoons ghee in a medium skillet. Add squash, sweet potato and onion. Saute for about 7-8 minutes, stirring until veggies are golden.
2. Add garlic and cook another 10 minutes on lower heat until veggies are a caramel color. Remove from heat.
3. In a soup pot, over medium heat, heat 1 T ghee and ginger with spices. Saute until fragrant.
4. Add broth and veggies to pot. Bring to a low boil over medium heat. Reduce heat to low and simmer for another 10 minutes, partially covered.
5. Puree in a blender until smooth.
6. Return to soup pot and pour enough milk that the soup flows easily. Add salt and pepper to taste.

Taken from Yoga Journal

Recipe for Ghee

Recipe for Ghee taken from
The Complete Book of Ayurvedic Home Remedies
, Vasant Ladd

Two pounds of butter will make 1 quart of ghee

1. Place the organic, unsalted, sweet butter in a heavy, medium sized saucepan. Turn the heat to medium and heat until butter melts.
2. Turn down the heat, cook until the butter just boils. Continue to cook at this temperature. Do not cover the pot. The butter will foam and sputter for a while. Stir it occasionally with a stainless steel spoon.
3. In 12-15 minutes, your ghee will smell like popcorn and turn a golden color. Whitish curds will form and separate from the clear ghee. When the boiling quiets and the curds turn a light tan color the ghee is finished. Take the pot off the stove. The cooking time should not be any longer than 15-20 minutes.
4. Let the ghee cool until it is just warm. The solid curds will have settled on the bottom of the pot. Decant the clear liquid into a glass container. Dicard the curds.

Ghee can be stored at room temperature in an air tight container. Do not allow any water to enter the container as it will contaminate the ghee. Use a clean spoon to ladel out the ghee.

*Note: When I made this I just used 2 sticks of butter and I filled up most of an empty smaller jam jar.

The wonders of Ghee


Until a couple of years ago I had no clue what "ghee"(clarified butter) was. I was a vegan and anything to do with butter was uninteresting to me but this peaked my interest. I learned about the health benefits of ghee as I started reading about Ayurveda (India's 5,000 year old medical system) and decided to try it. I was first hooked on its flavor..wishing it tasted really healthy so I would not want to spread it on everything and anything..however, that was not the case. Its flavor is so rich and creamy that you will start inventing things that need some ghee...believe me. Not only is it tasty but it is amazing for your body in so many ways. Here is what Vasant Ladd (well known and respected Ayurvedic practitioner) suggests the health benefits of ghee to be:
-increases digestive fire and improves absorption and assimilation
-nourishes body tissues
-strengthens the brain and nervous system
-improves memory
-lubricates the connective tissue and makes the body more flexible
-supports immunity

Ghee can be ingested alone or used to spread on food for flavor. You can also cook with it. It can also be placed in the nasal passages to assist with dryness this time of year. You can also spread it on the body as a lotion for dry skin.

Where do you buy ghee? New Seasons, Whole Foods, Indian grocery stores, online or you can make it. I made some today and it is very easy and much cheaper than purchasing it!
Recipe to follow...try it and see what you think.

Note: Ghee is not recommended for those who are obese or who have high blood pressure. Check with your health care practitioner if you are unsure about using ghee.

Information from The Complete Book of Ayurvedic Home Remedies, Vasant Ladd

Sunday, November 20, 2011

If you need a laugh...read this

http://www.elephantjournal.com/2011/10/actual-craigs-list-ad-for-a-1-yoga-mat-hilarious/

I honor all types of yoga but I must admit, Bikram is not my favorite way to practice. If you have ever tried a hot yoga or Bikram-type class you will enjoy this read...and even if you have not, it will make you smile.

Pose of the week-Guha "Hidden Pose" 11-21-11

I have recently found this pose in my personal classes with Lisa Mae at the Bhaktishop in SE Portland. I tried to find a photo of this pose and I was out of luck. It may be fun to see how I can describe this pose and then perhaps I will post a personal photo soon and you can see how well I did. :)This pose is called hidden pose because you block your eyes-restricting the visual senses. You are left to feel and see the pose from the inside.

This pose is similar to utkatasana. To begin, sit back into a chair like squat and bring your forearms to the outsides of you thighs close to your knees. Rest your belly on the tops of your thighs. Bring the palms to cover your eyes with the tops of your fingers resting near the crown of your head. Keep the weight in your heels and squeeze the thighs together with your arms.

This pose is an excellent reminder that our practice is not just what we see from the outside but it is what we connect with and feel from the inside..what the eyes cannot see!

Yoga Practice of the Week-Grounding






With fall here lots of things are moving..the leaves, the wind, the temperatures. This is considered Vata time in ayurveda. With all the wind movement, we need some grounding in our asana practice in order to feel secure and stable. Here is a nice practice that will not take you long but can help you ground in and breathe.

1. Easy pose (crossed legged or sitting on a block). Alternate nostril breath work without the hands (crazy I know!): Breathe in through the left nostril (just mentally focus your breath there) and out through the right nostril. Breath in through the right nostril and out through the left nostril. Repeat for 5 rounds. Lengthen your breath and focus on full belly breaths. Allow your hands to touch the ground for this breath work in order to assist you in feeling the earth.

2. Sun Salutations (traditional hatha style without the jump backs)4-5 rounds ** For photos
http://www.yogabasics.com/yoga-posture-sequences/classic-sun-salutation.html
3. Malasana (Garland Pose-variation) Stand with your legs wide and toes turned out slightly and squat down. Heel can be on a blanket if they do not come naturally to the earth. 10 breaths
4. Tree Pose 10 breaths on each leg
5. Utkatansa (Fierce Pose/Chair Pose) 10 breaths
6. Uttanasana (Forward fold)10 breaths
7. Supine twist (On your back: drop knees to one side and then the other)10 breaths
8. Happy Baby Pose 10 breaths
9. Savasana (Corpse Pose) Stay warm!5 minutes

Sweet Fall Quinoa Breakfast

This is a yummy way to start your day. The spices in this dish are warming...just what we need in fall!
Ingredients:
2 T raisins; 5 raw almonds, 1 fig, 1 cup quinoa, 1/2 apple cubed, 1T ghee (clarified butter); 1 3/4 c water; few strands of saffron (if you have it); 1 star anise; 1/2 tsp cardamon; 1/2 tsp cinnamon; 1/8 tsp clove powder, 1 tsp agave. pinch salt

Directions:
Soak the almonds, raisins,and fig in 1/2 c water overnight. Soak the quinoa in three cups of water for 45 minutes. Rinse and wash again and drain completely in a fine mesh strainer. In a medium sized pot, heat the ghee or coconut oil on medium heat and add the star anise. Saute for about 30 seconds. Add the drained quinoa, cubed apple, saffron, and spice powders and stir for about 3-4 minutes. Remove the skin from the almonds and chop coarsely. Chop the fig coarsely and add it along with the nuts and raisins to the quinoa. Saute for another 2-3 minutes. Now add the water, salt and agave and bring to a boil. Place a tight fitting lid on the pot and cook on low for 16-18 minutes. For a creamier texture, add an extra 1/2 cup of water or almond/rice/coconut milk to the cooking liquid.
Serve with warm milk!

If you are time pressured, you can use oatmeal! Ghee can be found at Whole Foods, New Seasons, and the Co-op in Hillsdale. Coconut oil can be used instead.

Recipe from Mistress of Spice, Aparna Khanolkar

Letting Go...my mantra for now

If you have been in my classes lately, you will notice that I am using a theme in my classes for this holiday season. It is "Letting Go" I am taking my exploration through the chakras and considering how each chakra can teach us how to let go of things in our life that no longer serve us. For me this has been a healing process and one which is not easy. I am a by nature controller and like to plan, prepare, and feel like I am directing the course of my life. I get anxious when my plans are crushed and I get irritated when people do not act like I need them to...I mean I had it all planned out! To be honest though all that needing to control is really exhausting. I am left feeling like superwoman needs a vacation and a secret potion of super energy that no amount of green tea can do for me. Truly for me to truthfully see what no longer serves me I have to recognize the additions to control that I possess so that I can start to loosen my grip on my life and open my life to new possibilities and wonderful surprises that even I cannot plan. Letting go and trusting...sounds easy..but boy it is challenging. Will you take the holiday detox challenge with me? What no longer serves you? What are you giving your energy to so that you are left feeling depleted? Perhaps by letting go of these things we allow our energy to remain in us so that we can feel more gounded, centered and true to who we are. Here is something I was given in my yoga retreat that spoke to me:

Let it Go
Let go of the ways you thought life
would unfold; the holding of plans
or dreams or expectations – Let it
all go. Save your strength to swim
with the tide. The choice to fight
what is here before you now will
only result in struggle, fear, and
desperate attempts to flee from the
very energy you long for. Let go.
Let it all go and flow with the grace
that washes through your days whether
you receive it gently or with all your
quills raised to defend against invaders.
Take this on faith: the mind may never
find the explanations that it seeks, but
you will move forward nonetheless.
Let go, and the wave’s crest will carry
you to unknown shores, beyond your
wildest dreams or destinations. Let it
all go and find the place of rest and
peace, and certain transformation.

Tuesday, November 15, 2011

Prana has free yoga classes!

Portland Yogi's...did you know that the new Prana store on NW 23rd Ave offers free yoga classes?
Check out the schedule at http://www.prana.com/portland
You can sign up the day of the class online to ensure you get a spot or just show up. Mats and props are provided!
I teach Holiday Detox Flow Fridays at 12p. Come join the fun!

Yoga Wellness Retreat


May 17-23 Tulum, Mexico

Come to the healing waters and sunshine of Tulum, Mexico at Amansala for 6 nights/7 days of yoga bliss. Located about 90 miles south of Cancun between the lush jungles and the calming, crystal blue sea, this quiet, eco friendly resort provides a peaceful haven. Beautiful white sandy beaches to walk and meditate on, an open, ocean front yoga studio for classes, and healthy delicious food will be just part of your experience. If you want a vacation to unwind, recharge and heal your spirit…this retreat will exceed every expectation.
Retreat Includes:
*6 nights/7 days at Amansala Resort
*3 locally sourced, healthy delicious meals (vegetarian options)
*3 Yoga classes per day (2 Vinyasa and 1 restorative)
* Daily meditation on the beach
* Mayan massage * A group healing Mayan, clay treatment beachfront(we will do a fun ritual with this)* Activities such as a trip to the Cenotes, Salsa lessons, tribal drumming,and full use of the facilities
Pricing: ($500 deposit required to sign up) Triple Occupancy: $1499 Double Occupancy: $1699 Single Occupancy (efficiency): $1800 Single Occupancy: $2199 -Earlybird discount of $100 : 12/15

** If you have joined me for a previous retreat you can take a discount of $100.
** Transfers to and from the resort from the airport are not included. I will arrange for this once I get everyone'e flight information so that we can get group rates. The average fare is about $45 for a one way transfer of about an hour and half.
** Please speak to me if you need assistance with financing.
** Parters, spouses, friends are all welcome whether they enjoy yoga or not. The resort is casual and there is plenty to do.