Traveling Yogi

I recently returned to Brooklyn after a 10 day vacation in California. I love traveling and California always feels like my home away from home so I was happy to head west for a bit. 

Traveling can be an amazing adventure, one that encourages you to leave your comfort zone, try new things and experience different cultures. It creates opportunity to discover fresh perspective by nudging you out of your usual routine.

Combining your travels with a bit of yoga here and there can keep you feeling grounded and calm while on the road. Below are a few tips to help squeeze in some yoga and healthy habits while exploring new terrain. Happy travels yogis!!

Love Wall in Venice Beach, California

Pack a yoga mat

You can purchase a mat bag for as little as $10. Lightweight and easily portable, you can carry your bag onto the plane as a carryon and slide your mat under your airplane seat. If you have your mat during your travels, you are much more likely to practice. It can be great to find a class at a local studio but sometimes when one is visiting family and friends, there is not time for a full yoga class every day. Find a quiet space to practice for as much time as you have available.

Find a shady spot outside to practice while on vacation

A 10 minute yoga practice can make all the difference

Really. Taking time to center yourself, set an intention for the day and move your body makes you a happy traveler and travel companion. Even if you only have a few minutes to stretch and breathe, you will find yourself making healthier choices throughout the day. So often traveling is the opposite of structure. We are often going with the flow and ‘winging’ it, so to say. By adding a bit of structure to your day in the form of a yoga or meditation practice, you will find that you can relax and go with the flow a bit more. 

Practice first thing in the morning

I know it’s vacation and you want to sleep in but if you can wake up just a few minutes early to squeeze in a practice, your body will be happy with you for the rest of the day. 

Meditate

I personally love the Headspace meditation app. It has super simple meditations and cute animations to boot. Choose from several minutes of meditation up to one hour. They also have 1 minute kids meditations if you are traveling with kiddos. On my recent JetBlue flight there were several Headspace meditations in the inflight entertainment so check your flight’s channels and you might be so lucky. 

 

Pack Healthy Snacks

Keep your blood sugar even to avoid sugar crashes. I always love having snacks such as Lara bars, almonds, and fruit in my bag as to avoid the hangry stage ;) It is also always great to have options while at the airport where food is often overpriced. 

Find a local studio

It can be a lot of fun to check out a local yoga studio while traveling. Often times family or friends will have a recommendation or they will be up for trying a new class with you. Just as it can be eye opening to experience a different culture, it is always interesting to try a new practice and experience a new view on yoga and meditation.

Know that it’s ok if you stray from your yoga plan

Also, remember that you are on vacation and if you fall out of your usual yoga routine, it is not the end of the world. Sometimes we need a break from practice for one reason or another. Often it is the absence of our yoga practice when we realize how much benefit our practice offers. Do your best while on the road and then get back into your usual routine once you are back home. 

I wish you safe and happy travels!

City Calm in 3,2,1 with 2-1 Breathing

My yogi toolkit is a collection of short practices I count on to bring balance and calm to my day. These practices are a great way to supplement a yoga practice when I have a few minutes to spare.

One simple practice I carry in my yogi toolkit is 2-1 breathing, or Rechaka Pranayama. This simple breathing exercise doubles the length of the exhale, bringing stress relief to body and mind. It is the perfect antidote for anxiety, insomnia and stress. Unlike other pranayama techniques, this practice can be done anytime, anywhere, without the supervision of an instructor.

Practice this yoga gem the next time you have a few minutes to spare and want to quiet the mind and regain focus. It is a great exercise to have in your back pocket and I highly recommend adding it to your yogi toolkit :)

The how to:

Begin by taking a tall seat, with the legs crossed. Ideally the hips are higher than the knees. Feel free to sit on a blanket or yoga block if this makes this alignment possible and/or feels better for your back. Close the eyes and begin to breathe evenly in and out through the nose.

Once you feel you have established a consistent rhythm, breathe in for the count of 2 and breathe out for the count of 4. Take a few rounds of this breath ratio. As you are ready, increase the breath ratio by inhaling for the count of 3 and exhale for the count of 6, then progressing to a ratio of 4 to 8, and so on. Take care not to push past your breath capacity. This exercise should feel calming and should not create strain.

Take this 2-1 breath for a few minutes, or until you feel the mind settle. Once you feel ready, take a few even breaths, bringing the breath back into a steady, equal rhythm. Open your eyes and continue your day, with a bit more calm and clarity. 

Just a few minutes of Rechaka Pranayama has the ability to quiet the mind. Try it out the next time you need to recenter, such as the next time your train is stalled! Give it a try for instant calm.

Self Care Sunday: Gratitude Practice

Practicing gratitude is one of the simplest ways to change your perspective for the better. Whether you are going through a difficult time or just want to brighten your mood, this practice has the ability to offer a more positive point of view. No matter what situation we find ourselves in, there is always something to be grateful for and if we can cultivate this mindset, we will be happier for it. 

Here are several ways to give this powerful practice a try. Use one or more of these techniques today and enjoy a positive mindset as part of your Self Care Sunday :)

Gratitude Meditation

Have a few minutes and want to improve your mood? Find a quiet place to sit or lie down with your eyes closed. Take a few deep breaths and begin to think of something you are happy to have in your life. You can either choose to let all the people, things, and activities you are grateful for flow steadily through your mind or you can meditate on one thing for which you are grateful for the entirety of the meditation.

Create a Gratitude Journal

For the next 30 days write down at least 3 things you are grateful for every day. It can be helpful to create a ritual, practicing gratitude first thing in the morning or before you go to bed each evening. These points of gratitude can be big or small, from the first sips of your morning latte to those in your life who make your heart hum. Writing down these highlights every day strengthens your gratitude muscle and you will find looking on the bright side becomes more of a habit over the course of the month. 

Gratitude Walk

Take a walk and bring your attention to everything that brings you joy while you stroll. Turn your phone on silent or leave it at home so you can be truly present while you take your gratitude walk. You could notice the sunny day, the cute dog walking by, the beautiful flowers, whatever suits your fancy. Bringing attention to all of the beauty of life can brighten your mood and make more space for the wonders of life. 

Whichever technique works best for you, give gratitude practice a try for your Self Care Sunday. The benefits are so vast, it might be a practice you will want to turn to every day of the week.

Self Care Sunday: DIY Lavender Sugar Scrub

Happy Mother's Day!

Whether you are looking for a last minute gift for Mom or a super quick and simple way to treat yourself on this Self Care Saturday, this DIY lavender sugar scrub is always a good idea.

All you need is sugar, coconut oil, lavender essential oil and, if you want to be fancy, some lavender petals.

This scrub can be used on your face, body and feet. The coconut oil will leave your skin smooth and glowing while the calming scent of lavender will stay with you all day. What's best, this recipe only takes 5 minutes to whip up!

Lavender Sugar Scrub

Ingredients:
1 cup Sugar (white or brown)
1/2 cup coconut oil
15-20 drops lavender essential oil
1 tsp lavender pedals (optional)

Stir all ingredients together in a large bowl. If the coconut oil is in solid form, heat it for a few minutes until it turns liquid. If you desire a less coarse scrub, add a few extra tablespoonfuls of coconut oil.

Transfer into a container and voila! You have the perfect gift for Mom. Save a bit for yourself and have a wonderful Sunday!

Self Care Sunday

If you have been practicing yoga for a while, there is a good chance you have heard the yoga cue to “breathe into your heart.” The verbal assist is meant to energize the inner body of the chest, as well as open the physiological body by making more space in the sternum, widening the collar bones, creating a sense of lightness, promoting good posture, and a developing a feeling of freedom in the upper body. 

While this verbal cue might sound abstract, it is actually an anatomically sound instruction. When we breathe in, the diaphragm (the dome-shaped muscle primarily responsible for the act of respiration) contracts downward, creating more space for air entering the body. When we exhale, the diaphragm relaxes upwards, assisting our bodies in the release of air. This not only allows for our full, deep yoga breathing, but the pumping action of the diaphragm also massages the heart. Therefore, we can literally breathe into our hearts!

We could all use some self-care techniques in our back pocket. Practice this exercise anytime you need to connect with your breath and de-stress.

This pranayama can be practiced in any pose with a long spine and a free abdomen, such as an upright seated position, savasana, or supta baddha konasana. 

3-part breath (dirga swasam pranayama), The Step by Step:

Find your seated or supine pose and bring your attention to your breath. Allow the breath to be continuous as you initiate your inhale from the low belly, lift the breath into the rib cage/diaphragm, and then the chest. Once you reach the top of your inhale and your chest, take a long, continuous exhale, following the same path in reverse. If helpful, you can use your hands to guide your breath as you move up and down the torso, as shown in this video.

Inhale: one long breath into the low belly, rib cage, chest
Exhale: one long breath out through the chest, rib cage, low belly
Repeat 5-10 rounds. you may slowly start to lengthen the breath as you feel ready.

Benefits:

    •    teaches one to breath fully and deeply
    •    can calm and ground the mind
    •    can help to decrease stress and anxiety
    •    can help one to focus on the present moment

*Proceed with caution with this and all breathing exercises, especially if you have a respiratory condition. as with all pranayama, stop if you feel light headed.

Rest & Restore with Legs-up-the-Wall

Only have 5 minutes to squeeze in a yoga practice? No problem! Let me introduce you to one of my all time favorite yoga poses, Legs-up-the-Wall (Viparita Karani). This restorative gem can help restore energy, boost circulation, reduce stress as well as help with jet lag and insomnia. This pose is a restorative inversion, making it the perfect pose for tired, swollen legs and feet, at the end of a long day. All you need is a spare wall and a few minutes to transform your day.

The step by step:

Sit beside a wall, with your hip touching the wall and your knees bent up towards the ceiling. Gently lie down on your back and slowly swing your legs up the wall. 

A couple of sweet additions to this pose include a low folded blanket under your head, a blanket under your hips and/or an eye pillow over the eyes. Feel free to add one or more of these calming options to your practice.

Stay for 5-10 minutes. If your legs fall asleep, bend your knees in and then re-stretch them as you are ready. 

To exit the pose, roll to one side, pause here for a few breaths and then make your way up to sit.

Enjoy the rest of your day or evening, feeling rested and restored.  

*Consult your doctor before trying this pose if you have any concerns about practicing inverted poses

Golden Milk Latte Bliss

Looking for a new addition to your nightly chill-out routine? Winding down with a golden milk latte at the end of the day is a great way to de-stress and promote a good night's sleep. 

Golden milk, made with the magical herb, turmeric is quickly becoming popular for its ani-inflammatory, anti-viral and antioxidant properties. The secret behind turmeric's superpowers is the compound, curcumin. Among its many claims to fame, curcumin is said to alleviate joint and muscle pain, boost the immune system, aid digestion and promote glowing, healthy skin. If you are spring cleaning your diet, this healthy treat is a great alternative to alcohol, should you be looking for ways to cut down on your vino intake.

See below for the recipe for this healthy concoction. Black pepper and the fat in coconut oil enable the body to absorb all of these magical benefits so make sure not to skimp out on these 2 important ingredients. Cheers!

Golden Milk Latte

1 Cup unsweetened almond milk
1/2 tsp. Ground turmeric
1/4 tsp ground ginger
1 tsp honey
Dash cinnamon
Dash black pepper
1 tsp coconut oil

Combine all ingredients in a small pot and bring to a simmer, whisking occasionally for 3-5 minutes.

Pour into your favorite mug and enjoy!

Can't sleep? Sore muscles? Battling a cold? Golden Milk Latte is here to the rescue!

You can do everything you want to do... just not all at the same time

A few years ago, at a time when I felt overwhelmed with the task of finding balance between my workload and all that I wanted to accomplish and experience, a friend offered me some poignant advice. She said, "You can do everything you want to do, just not all at the same time." Especially because I live in a city that never sleeps, where everyone seems to be working both constantly as well as on multiple projects or jobs at one time, this came as very welcomed and comforting advice that I have returned to again and again. 

It is all too easy to feel scattered and begin one project only to desert it when remembering another. This might be a big culprit for why many of us don't get to all the the things on our list. If we focus our efforts on one subject at a time, we have much more of a chance to complete not just the one goal but all of our goals rather than if we scatter our efforts among multiple jobs, only to complete them half way. 

There is the ancient wisdom, "When you are walking, walk. When you are sitting, sit". Perhaps this same wisdom can encourage us to truly commit to what we have decided to do. Doubt can be such a distraction as can the feeling of needing to be one hundred places at the same time. True focus has the ability to cut through doubt and distraction in a way that enables us to efficiently tackle our to do list and goals.

Yoga practice teaches us to gather our attention. We learn to strengthen our ability to focus by drawing the mind to the breath and the body. Once we tether the mind to the breath, distractions have less of an ability to take hold of us. The chatter in the mind begins to dissipate and we are able to concentrate.

So, if you start to feel overwhelmed about how to complete multiple tasks or which project to focus on and when, here are a few things that can help : 

1. Practice yoga and/or meditation- even a few minutes per day can make a big difference in strengthening your ability to focus.

2. Focus on one task at a time. Pick one project or task and complete it before moving onto the next. If it's helpful, break down each task into bite size, manageable pieces and take it piece by piece.

3. Set a time limit for each task. Designating 15 minutes to purely focus on one goal can yield more productivity than you might think, and over time it is an effective way to chip away at your bigger goals, especially those tasks that seem daunting or out of reach. Set a timer on your phone to keep you honest and so you don't need to keep checking the clock.

4. Know that you can do everything you want to do.. just not all at the same time. 

A Meditation for When You Feel like You are Going to Lose it!!

It would be lovely if your yoga and meditation practice spared you from that moment that occurs every now and then, when you absolutely feel like you are just going to lose it.

Yoga allows us to process stress in a healthier way but it does not negate the actual feelings that arise both in every day life and on the mat. The practice does, however, give us some tools to better cope with some of the stronger reactions we might have.

Whatever your triggers might be for said potential freak out, we could all use a rescue plan for when we feel like we are at our wit's end and need to keep our cool.

See below for a super simple meditation that can be done anywhere, anytime. Eyes can be open if you prefer and you don't need to fold your legs into a fancy position (unless you want to!)

Breath Count Meditation:

Sit up tall and bring your attention to your breath. Eyes can be closed or open, with a soft gaze.

Begin to count the breaths up to the number 10:

Inhale: one
Exhale: two
Inhale: three
And so on..

Once you reach 10, begin again. No worries if the mind wanders- just bring the breath back to the number you were last on and continue.

Repeat as many times as you like, whenever you need.