Back to School, Back to YOU

Hey Everyone,

It's fall! This means back to school for the kids, back to routine and back to YOU! Back to your workout! Remember, before the summer days hit, you had a great workout routine going? Well, it's that time again! There is no better month to recommit to your practice and your body. Here's a tip: one small, consistent habit will create huge change. A daily dose is the trick. I drink a protein smoothy daily and drink lots of water. I try to practice yoga as much as I can, but it's been quite difficult with a baby! My husband and I alternate going during the week (yes, I've gotten him addicted! But I'll explain that in another post!). Daily, consistent actions that are manageable really do add up :) 

Here are some tips to keep you on track as you recommit to your practice this Yoga Month:

1. Shift your mood with a little yoga. Deep breathing can release happy hormones.
2. Acknowledge victories. Instead of reaching for a treat, write three things you did well each day.
3. Make a workout date. You'll have more energy when you exercise, so make it a priority.
4. Meditate. Fifteen minutes of quiet mindfulness in the morning will help reduce stress all day long.

I had a great Summer being a new mom and now it's time to ramp up and focus in on my health. So, class is now in session.

 “Take care of your thoughts for they become your words. Take care of your words for they become your actions. Take care of your actions for they become your habits. Take care of your habits for they become your character. Take care of your character for it becomes your destiny. Take care of your destiny for it becomes your life. There is no higher religion than the truth.”

New Moksha Yoga West Island Schedule

Above is the most recent Moksha Yoga West Island schedule. If you want a hot yoga experience, check out this studio! What I really like about this studio is that they offer different classes such as Hot Yin Yoga, Restorative Yoga and Moksha Flow, to name a few. Also, if you're not in the mood for a 90 minute workout, they offer shorter classes (60 min, 75 min). Let me know what you think! It's my second home :)

http://west-island.mokshayoga.ca/home/

Be hot!

Check out Moksha West Island's Hot Yoga Schedule and try a class today! You will NOT regret it :)

CALM MIND. FIT BODY. INSPIRED LIFE.

Stay in Shape for the Holidays!

As another holiday season is upon us, why not stay active in between dinner parties, family gatherings and time off work? Although this time can often be chaotic, try to find an hour here and there for yourself we well as your body/mind/spirit. Yoga is THE perfect workout solution for your stressful holiday events. It allows you to breathe, relax and regain piece of mind amidst all the planning, organizing, baking, cooking, and wrapping. One of the great yoga masters, Mandy Ingber, has some yoga advice for the winter season. Check it out:

Yoga practices the art of bringing the body, mind and emotions back to balance. There is a time for energizing as well as a time for relaxing, and we require both. In the winter it is so easy to look around and become distracted by the outside world. Finding what feels right is deeply personal and internal, so developing a routine to keep you stabilized during this time is essential. Some ways that we may energize: going to parties, shopping for friends, eating and drinking taboo foods. Some ways that we may relax: reading a book inside by the fire, taking a walk, reviewing and taking an inventory of your year, focusing on your internal rhythm through breath.

Here are several ways to tune up or tone down your yoga for the season:

POSTURES:The following yoga routine begins with a standard yoga posture and a tune up or turn down version. Depending on your mood, you can opt for the energizing version, or you can mellow the effect with the relaxing version. Generally, poses where we open the heart and expand the chest and lungs will energize, while the forward bends, have a way of relaxing the nervous system and calming us down.


Bridge Pose:
Come to your back, legs bent and feet hip-width apart. Start with your arms by your sides. Bring your heels up to your tush. Make sure your feet are straight and parallel. Take a deep inhale. On the exhale, pull the belly in and rotate your pelvis under, keep peeling your spine off of the floor, one vertebrae at a time. Push the feet down in order to lift the hips up. Keep your chin tucked (see image below, top).
Energize: Extending each leg, one leg at a time (see below, center).
Relax: Place a block underneath your sacrum (see below, bottom).

Forward Bend:Separate your feet about hip-width apart and hang your upper body down, folding over the legs. Allow the crown of the head to dangle down towards the floor. Feel the spine release and elongate. Press the thigh bones backwards. Lift the kneecaps up. Dangle and breathe.
Energize: Place finger tips on floor, on the inhale extend and flatten out or back, on the exhale fold. Repeat 8 times (Images below, top and center).
Relax: Try bending your knees slightly, and "rag doll" the upper body (Image below, bottom).

Triangle [I find this posture demanding as it asks you to use all muscles in your body]:Step your feet about four feet apart. Turn the right foot out, and slightly angle the left foot in. Arms are extended out to the side. Breath in. On the exhale, extend and reach outward through the right arm, as you press the hips to the left. Keep opening the chest as you elongate here. Try to create a straight line from the hips to the fingertips. Keep the length after hinging from the hips. Now keep the chest open, and drop the hand down to the shin, the ankle, or maybe even the floor. Keep opening the chest. 10 breaths. Try to extend and reach through the top of the head. Try to keep the crown of the head and the tailbone in alignment (see image below, top).
Energize: As you open your heart and extend both arms out to the side. Allow your core strength and trunk to support you (see image below, center).
Relax: Try it with a block or even a chair, if you want to ease up a little (see last two images below).

One Arm Balance:
Begin in Plank. Bring the feet together. Move the right hand directly below the face. Rock your body to the side, so that you are balancing on the right hand and the outside edge of the right foot. Feet are flexed and the underside of the waist is lifting up so that your top hip is lifting up towards the ceiling. Press the bottom hand into the floor, so that you are not dumping into that right shoulder. Keep the right arm straight (but not locked). If you are super flexible to the point of hyper-extension, stay aware of not locking the elbow (see image below, top).
Energize: Lift the top leg (see image below, center).
Relax: Rest the lower knee on the floor (see image below, bottom).

Now....the MOST important part of Yoga: Breathing

BREATH:Breathing is all about expansion and contraction. The art of breathing in yoga is called Pranayama. There are two basic breathing exercises I will share with you here. The first is the energizer called breath of fire, or skull shining technique. The second is called alternate nostril breathing and is designed to bring the energy down and calm the nervous system.


Breath of Fire:
Try this for about a minute, sitting Japanese-style, with your spine straight.

1. Relax your abdomen. You can place your hands gently on your belly, as you start to get a feel for the breathing.
2. With your mouth closed, exhale strongly and quickly through your nose, contracting your abdominal muscles to push the air out in short bursts.
3. The inhale should happen relatively automatically, as the focus is on the exhale breath.

Counter-indications:
Avoid this type of breathing if your nasal passages are blocked.
Also avoid this breathing if you are pregnant, or have any heart problems.

Benefits:
Detoxifies the lungs
Energizes the body


Alternate Nostril Breathing:
Start by doing this for three rounds, from a seated position.

1. Use your right hand and close right nostril with your right thumb. Inhale through the left nostril for a four-second count.
2. Immediately close the left nostril with the right ring finger and pinky finger, as you remove your right thumb from the right nostril. Exhale thru this nostril for an eight-count.
3. Then, switch. Inhale thru right nostril for a four-count. Close the right nostril with the right thumb and exhale through the left nostril for an eight-count.

Counter-indications:
Avoid this type of breathing if you have a cold. Do not force the breathing if the nasal passages are blocked.

Benefits:
Increases brain functioning, creativity and reasoning ability
Calms the mind
Calms the nervous system



*Now, wouldn't the holiday season be an excellent time for you to realize and list what you're gratful for? Make a daily Gratitude List. Include at least 3 things about your own great qualities:
For example: That I have a purity of heart.
The universe keeps sending me opportunities to grow.
I wake up every day and try to start fresh, even when things are not going my way.
That my 88 year old grandma is still alive.
The fact that you are reading my blog :)

HAPPY HOLIDAYS - MAY IT BE SAFE, FUN & FULL OF YOGA! ♥

                                                                                                                                           

 

You're HOW old?!?!

The Anti-Aging Benefits of Yoga

More and more research is proving that people who practice a vigorous form of yoga just three hours a week are investing in maintaining a youthful glow by switching on the anti-aging hormones that slow down the aging process from the inside out. In fact, some studies show that, on average,  three hourly sessions per week can make practitioners biologically nine years younger than their non-yogi counterparts. Now that’s change we can believe in!

Yoga does this by stimulating the endocrine system to produce balanced amounts of hormones, and helps switch on and off genes that we need (or don’t!) to keep us running smoothly. It’s been shown, among other things, to reduce stress hormones like cortisol, a major factor in disease and aging. Make this practice part of your regular routine, and reap the benefits of invigorated health and beauty that will have people asking you what your secret is. You’ll just smile slyly (with fewer wrinkles) and say, “It’s the yoga.” - Saidie Nardni

Yoga in the MTL

Lately alot of people have been asking me where they should turn to for some great yoga lessons. I thought I'd dedicate this blog post to answering that question. The first questions you need to ask yourself are: What type of yoga are you looking for and in which part of Montreal can you find it. I love Montreal because you can find anything and everything you are looking for - including a wide range of yoga studios.

Hot Yoga Studios

 Moksha: You can find three Moksha studios in Montreal - In NDG, on the main and opening soon in the West Island. Click here for official website.

Bikram: Located in the Plateau, on Walker street and in Pointe Claire. Click here for site.

Idolem: On Decarie right on top of Tasty Food pizza. Check it out here!

Siscoe Gym: Situated on Jean Talon West. Learn more here.

Happy Tree Yoga: Minutes away from the AMC theatre. Website here.

Ashtanga Yoga

Ashtanga Yoga Montreal: Learn the bascics at the studio on Ste Catherine street. Read more here

Naada Montreal: On Casgrain Avenue. Official site here

Studio Yoga Source: If you live in Brossard, you're in luck! The website is here

Hatha Yoga

Equilibrium: On boul. St Laurent. Check them out here

Maya Lotus: In the beautiful Plateau of MTL. Website here

While you're at it, why not find a studio that offers kids yoga? Take a class for yourself while your child practices in the next room. Many studios offer kids yoga - Moksha and Equilibium to name a couple. There are SO many studios in and around Montreal. In my future posts, I'll expand on these studios and talk about even more. Take advantage of what our beautiful city has to offer!  

Gaga for Yoga....or not.

Headline reads: "Lady Gaga caught going to Bikram wearing THIS"

                                                    A picture is worth a thousand words.

The first word that comes to my mind is WHY? WHY? WHY do you have to attract attention to yourself everywhere you go? Why can't you just take your practice seriously. It's a personal meditation session after all, not a fashion show, right? You even need help walking? On her way to class in Soho, Gaga looks a little ridiculous. Yoga in platforms? What would Bikram himself say?

Alright, I'll stop hating. But besides her obvious love of looking and dressing absolutely insanely, Gaga DOES endorse yoga.

          She isn't shy to proclaim her love for the hot room to 1.3 million of her closest friends on Twitter. In    Cleveland not too long ago, Lady G took a private yoga class at Evolution Yoga with teacher Sandy Gross. She claimed to love "that the yoga lesson was creative and loved the hands on assists and that Sandy helped her low back drama in back bends."



I'm glad she can relax her feet on a soft yoga mat after all those shoes she wears. Can we now call her Lady Goga?



Yet another reason to love Yoga

As I was recently reading the latest issue of Chatelaine magazine, I came across an interesting article in their fitness section:

The Path to Happiness

"For centuries, yogis have believed that the route to inner peace begins on a yoga mat - and now science backs them up. Boston University researchers investigated the effects of lyengar yoga (a low intensity, stability-enhancing practice) on the brain and found that three 60-minute classes per week can help treat depression. The study, which used MRI scans, is the first to show that yoga spikes the brain's production of gamma-amino butyric acid,
A natural antidepressant linked to better moods and less anxiety."

Feel happy!

Thanks Chatelaine :)

You are what you eat

I wanted to expand on a previous post called "Top 5 Superfoods for You". In this posting, I'll discuss the benefits of each food item and give you an easy-to-follow recipe for each.

1 - SALMON: Is an amazing source of protein as well as Omega 3 Fatty Acids. Omega 3 is important because it decreases cholesterol. You should be eating at least 2 servings of fish per week. Your best bet is to chose wild salmon (most canned salmon is wild).

Super Easy Recipe: Maple Salmon

Ingredients

• 1/4 cup maple syrup
• 2 tablespoons soy sauce
• 1 clove garlic, minced
• 1/4 teaspoon garlic salt
• 1/8 teaspoon ground black pepper
• 1 pound salmon

Directions

1. In a small bowl, mix the maple syrup, soy sauce, garlic, garlic salt, and pepper.
2. Place salmon in a shallow glass baking dish, and coat with the maple syrup mixture. Cover the dish, and marinate salmon in the refrigerator 30 minutes, turning once.
3. Preheat oven to 400 degrees F (200 degrees C).
4. Place the baking dish in the preheated oven, and bake salmon uncovered 20 minutes, or until easily flaked with a fork.

2- SOY:  Is a great substitute for a meat product. I love cooking tofu with yummy asian sauces. Soy milk is also really popular. Soy beans contain high amounts of protein. They are also very rich in calcium, iron, zinc, magnesium, Vitamin B, omega 3 fatty acids and fiber. Soy improves your heart health and can potentially prevent prostate cancer, breast cancer and osteoporosis.

Super Easy Recipe: Wake Up Smoothy

Ingredients:

1 1/4 cups	Orange juice
1	Banana
1 1/4 cups	Frozen berries - raspberries, blackberries, blueberries and/or strawberries
1/2 cup	Low-fat silken tofu
1 tablespoon	Sugar or splenda

Directions:Combine orange juice, banana, berries, tofu and sugar in a blender. Cover and blend until creamy.

3 - GREENS: Green vegetables such as kale, chard, collard greens, bok choy, broccoli, asparagus, green beans, etc... are packed with vitamins A and C, iron, calcium and phytonutrients. They are very filling, high in fiber and low in calories. You can eat them cooked (stirfry them in a non-stick pan) but it is absolutely fine to eat them raw as well so go ahead and toss them into your salad and reap the nutritional benefits!

Super Easy Recipe: Cooked Easy Greens

Directions

Bring a large pot of salted water to a boil. Add 2 pounds hearty greens (escarole, chicory, mustard greens or a combination, large stems trimmed), slightly cover the pot and cook until tender, 4 to 5 minutes. Drain greens in a colander, then let cool about 10 minutes. Drizzle with 3 tablespoons each extra-virgin olive oil and lemon juice; season with salt and pepper.



4- BERRIES: Are loaded with Vitamic C, folate, fiber and phytonutrients. Fresh berries are actually the strongest disease fighting. Just wash, eat and enjoy!

Super Easy Recipe: Easy Berry Parfait

Ingredients

• 1/3 cup blueberries
• 1/3 cup strawberries
• 1 (8 ounce) container of greek yogurt
• 1/2 cup raspberries
• 1/2 cup blackberries
• 1 pint vanilla frozen yogurt

Directions

In a blender, combine blueberries, strawberries and yogurt.Blend until smooth. In a mixing bowl, fold in raspberries and blackberries. Layer the berry mixture with the frozen yogurt in 6 dessert glasses, finishing with a berry layer.

5- Whole Grains: Contain Vitamin B, Vitamin E, magnesium, iron and fiber. It is recommended to eat 3-5 servings of whole grains every day. To do this, use whole wheat flour, purchase whole wheat cereals,breads, pastas and rice.

Super Easy Recipe: Classic Bran Muffins

Ingredients

• 1 1/2 cups wheat bran
• 1 cup buttermilk
• 1/3 cup vegetable oil
• 1 egg
• 2/3 cup brown sugar
• 1/2 teaspoon vanilla extract
• 1 cup all-purpose flour
• 1 teaspoon baking soda
• 1 teaspoon baking powder
• 1/2 teaspoon salt
• 1/2 cup raisins

Directions

1. Preheat oven to 375 degrees F (190 degrees C). Grease muffin cups or line with paper muffin liners.
2. Mix together wheat bran and buttermilk; let stand for 10 minutes.
3. Beat together oil, egg, sugar and vanilla and add to buttermilk/bran mixture. Sift together flour, baking soda, baking powder and salt. Stir flour mixture into buttermilk mixture, until just blended. Fold in raisins and spoon batter into prepared muffin tins.
4. Bake for 15 to 20 minutes, or until a toothpick inserted into the center of a muffin comes out clean. Cool and enjoy!

It's a Lifestyle

The practice of yoga is not how well you can execute the poses and postures. That's all ego. Yoga is way more than a physical discipline, it's a spiritual journey with a rich philosophy that enhance all the aspects of our being and our lives helping us to balance our mind, body and soul. In order to excel in yoga, one must adapt a healthy lifestyle outside of the yoga room. Healthy eating, constant hydration and a regular physical yoga practice are all important. I absolutely love the discipline of yoga. Here's more info on the yoga lifestyle:

A Yama is an attitude or code of conduct towards others and the world around you. Patañjali’s Yoga Sutra mentions five Yamas:

1. Ahimsa: Non Violence, abstinence from injury, it means kindness and thoughtful consideration of oneself and other creatures.
2. Satya: It means "to speak the truth"; it is about living a truthful life without doing harm to others. One must consider the consequences of his actions before speak.
3. Asteya: It means "avoidance of stealing”. One must not steal (objects and ideas), don’t have selfish feelings towards others and not obstruct other people's desires.
4. Brahmacharya: Can be translated as moderation and moderation in all things, it is used mostly in the sense of abstinence to discipline and preserve sexual energy. One must avoid excessive desires or attitudes that make us deviate from finding the eternal truth.
5. Aparigraha: It is the concept of non-possessiveness, it means to take only what is necessary to live a life free of avarice and do not take advantage of someone or of a situation.



A Niyama is about self-regulation, is how you interact with yourself, your internal world. The following are the five Niyamas:

1. Shaucha: It means purity, keeping ourselves clean maybe eating certain foods, purifying our relationships, meditating, letting go harmful attitudes.
2. Santosha: It means contentment with what you have and who you are, not focus on what you should have don, is to live the present. "Accept that which we cannot change, Change what we can, and have the wisdom to know the difference."
3. Tapas: This Niyama refers to self-discipline, austerity, is act with discipline, enthusiasm and determination to attain what we want and act accordingly making sacrifices as necessary. Tapas is practiced disciplining the body and mind.
4. Svadhyaya: It means “to get close to something”; it is learn from our own lives and experiences. You will learn to be centred and to burn destructive tendencies.
5. Ishvarapranidhana: It means “to lay all your actions at the feet of God”, it is about your relationship to the divine energy of the universe, one must offer the fruits of your life to God.

Yamas and Niyamas are ten ethical precepts that allow us to have a healthier, happier life in pace with ourselves, our family, and our community.

-Yogaweb.com