An Ayurvedic Approach to Inner Body Balance

As the seasons shift, our bodies cycle through an organic ebb and flow of change that serves to harmonize and create balance within us. These changes are usually influenced by the seasons, i.e. hours of daylight, foods that are plentiful that time of the year, weather, and seasonal activities. Although our bodies adjust to these changes naturally, it doesn’t hurt to adjust our routine to help aid in the transition and find better balance in our bodies. 

During this week’s blog, we’ll look at an Ayurvedic approach to inner body balance.

What is Ayurveda?

According to the science of Ayurveda, our universe, which includes our bodies and our thoughts, is composed of the 5 elements: water, fire, earth, air, and space. The 5 elements blend in specific ways to create the 3 doshas: vata, pitta, and kapha. Each of us has a dominant dosha that manifests in both our physical appearance and mental character.

Pitta Dosha:

According to Ayurveda, summer inspires the pitta dosha (which is a combination of fire and water). Pitta is driven by the solar force, so when the natural cycle of the seasons brings us to the sunny summer months, and the sun is closer to the Earth, we need to balance the hot, fiery external climate with our internal energy. Too much of one energetic force can flood our bodies.   When we don’t balance pitta energy, we may begin to feel changes physically and mentally. Physically, we may experience an increase in body temperature, changes in skin, and digestive issues (i.e heartburn and indigestion). Mentally, we may feel more agitated, demanding, or lose our temper more easily.  However, when pitta is in balance physically and mentally we are strong, sharp, and focused.

How do we balance that pitta energy?

During this time of year, a good counter for the sunny weather is focusing on activities and foods that are cooling. This approach will nourish your system and help increase your energy levels.

Yoga:

One of the best ways to encourage equilibrium in your body is through your yoga practice. Here are some yoga poses you can include in your daily routine that will help balance and regulate your body during the summer months:

• Supported Bridge- place a yoga block beneath the low back.
• Legs Up the Wall- Keep your tailbone flush against the wall and your legs straight up.
• Forward Folds- complete these seated or standing.
• Twists: seated or lying on your back.

Breath:

After you complete your asanas (yoga poses), weave in one or both of the following cooling pranayama (breath work):

• Shitali Pranayama: This technique is done by curling the sides of your tongue towards one another and sticking your tongue out through your lips. Inhale through your rolled tongue and exhale out through the nose. Repeat 5-20 times. 
• Single-Nostril Breathing: This technique isolates one nostril at a time. Plug your right nostril and breathe in and out through the left nostril for 5-20 breaths, then switch sides.

Food:

Food is a great way to help balance the body. Here’s what you can do to align your eating with the summer season:

• Eat vegetables and fruits that have a high water content: melons, cucumbers, and leafy greens.
• Keep things light and cool. Enjoy foods that aren’t dense and heavy.
• Stay hydrated! Drink lots or water or even try drinking electrolyte-enhanced or coconut water. 
• Incorporate herbs and spices into your cooking that reduce the pitta dosha (i.e. mint, fennel, cilantro, cumin, and coriander).

Although your body will instinctively crave balance as the seasons shift, it’s also beneficial to help aide your body throughout the seasonal shift.

If you want to learn more about Ayurveda, join Sam from Empower Yoga on Saturday, July 29th from 1:00-2:30pm. Sam will guide you through a pitta reducing asana practice followed by a discussion on how yoga, diet, and self-care can help to balance the pitta dosha. You will learn other yoga poses, foods and spices, and self-care rituals to add to your daily routine to help balance the fire in you this summer.

Benefits of Hot Yoga in the Summertime!

The hottest months of the year are quickly upon us.  As a result, most of us want to sit inside with the A/C on while having  a cold drink.  When we think of summertime activities, we don't always think about going to a heated yoga studio to practice. However, doing hot yoga in the summer does have many benefits and can actually help you survive the dog days of summer!

Here’s a few reasons how hot yoga helps:

You can easily acclimate to the summer's heat!

Practicing in a heated studio allows your body to become more adapted to sweating and hot temperatures. Studies have shown that hot yoga practitioners are less sensitive to sweltering temps, often aren’t bothered by temperature changes, and don’t need to blast the A/C as high as others do. 

It detoxifies your body through sweat.

If you’ve practiced hot yoga then you’ve probably left the class dripping in sweat. The sweat is incredibly cleansing and detoxifying. Sweat is a great way to cleanse your organs, muscles, and glands.  Many people feel lethargic during the summer, but those who practice hot yoga feel more energized and refreshed because they sweat out bad toxins.

It helps you stay hydrated.

Proper hydration is essential when it’s hot out.  Hot yogis know that drinking fluids is essential both on and off the mat. Whether you’re losing a lot of water from a sweaty class or from simply being outside in the heat, it’s important to stay hydrated.  Hot yoga students are often already careful about staying hydrated from their hot yoga practice,so they are able to maintain that habit throughout their daily life.

It gives you stronger coping capabilities.

A hot yoga class is a great way to learn how to cope with excessive heat. When your practice gets a little too hot for you, you learn how to listen to your body and adjust to the environment; i.e. slowing down your breathing, taking a child’s pose, or grabbing a drink of water. Hot yoga helps you become more in tune with your bodies needs, particularly in the heat.  

It helps you maintain your practice all year. 

I think one of my favorite things about hot yoga is walking into a heated class after a chilly winter day. But after months of taking classes during the colder months, it's almost impossible to take three months off. When you practice regularly, yoga becomes such a critical part of your life and daily routine that when you don’t do it, you feel different, not as open or energized. So don’t let summer put a damper on all the hard work you’ve accomplished throughout the year. Get to class!

Nothing like the feeling you get after a great class.

After a long day at work, your first down dog can feel stiff and when you try to move, you experience a few creaky joints.  Hot summer temps and high humidity can actually help loosen up muscles and joints before you hit the mat, and make warming up at the beginning of class that much easier. A heated class definitely gives your muscles a good stretch and prepares your body for other activities throughout your day. My runner friends even say that they experience the same endorphin rush they get from running during a hot yoga class. They feel on top of the world!

Helps you be more active in the summer.

There is no better time than summer to enjoy a run outside, long bike ride or a hike in the woods, even in the heat. If you're someone who has difficulty training or completing physical activities in the heat, (Ii.e. try training for a fall marathon in August lol)  a hot sweaty yoga session will lessen the shock of being active during the summer months and prepare your body to handle activities in the heat.

Get to a hot class, what are you waiting for?  

Join Empower Yoga this summer this summer & get your sweat on!

Summer Solstice 2017

What is the Summer Solstice?

Wednesday, June 21 2017 marks the longest day and the shortest night of the earth's solar year, otherwise known as the Summer Solstice. During this time, we celebrate the completion of the cycle that began during the Winter Solstice. As we celebrate the longest day of the year, we also begin to prepare ourselves for the return of shorter and darker days.

Solstice literally means "standing of the sun" and we can connect to this great turning point in the earth's yearly cycle by taking a moment to stop, find stillness, and reflect on our journey these last few months. From now until the Winter Solstice, what can we do to better nurture and develop ourselves? The Summer Solstice is a doorway into the second half of the year. Stand on the threshold and ask yourself what you wish to accomplish and achieve over the coming months.

The Summer Solstice is a perfect opportunity to bring these same principles to your yoga practice.  At Empower Yoga we will be holding a Summer Solstice celebration on Friday, June 23 starting at 5:30pm. We will begin our celebration with a series of 108 Sun Salutations (Surya Namaskara), which is a “mandala” or circle of poses celebrating the sun. Afterwards, we will have a potluck party. Join us, let’s celebrate the Sun and each other!

What does 108 mean?

The number 108 is a sacred number and has many interpretations:

• 108 is twelve times the number 9, which is the number of vinyasas (movements linked to breath) in a Sun Salutation.

• 108 is the number of names for Shiva (a Hindu god).

• 108 is the number of names for Buddha.

• 108 is the Chinese number representing man.

• 108 is the number of beads on a Catholic rosary.

• 108 is the number of beads on a Tibetan “mala” (prayer beads, analogous to a rosary).

• 108 is twice the number 54, which is the number of letters in the Sanskrit alphabet, one set of masculine (shiva) and one set of feminine (shakti).

• 108 is the number of Sutras in the Yoga Sutras

• 108 connects the sun, moon and earth as the average distance  of the sun and moon to earth is 108 times their respective diameters

• 108 forms of dance in the Indian traditions.

Why do we complete Sun Salutations?

When completing Sun Salutations, we begin to move into a state of meditation. As we move and breathe, we begin to create tapas or inner heat that cleanses the body. With this inner heat we create combined with our meditative state, we can begin to release toxins in our bodies or things that no longer serve us. As we let go of these stuck energies, we become less in our head and more in our heart. On each exhale, we let go and on each inhale we create opportunities for new beginning and ways to better love and nurture our bodies so we can continue to grow.

Join the fun!

I would like to invite you to join us on June 23rd. If you are unable to attend, perhaps find a place to hold your own celebration.  Come into your body, find your breath and move through your favorite variation of Sun Salutations. Take time for you, to honor your own experiences, and begin to reflect on ways to take care of yourself over the next several months.

After you finish your practice, draw your hands together in Anjali Mudra. Feel the inner glow of your own heart. Then radiate that warmth outward with gentle words and gestures of love. Let the solar energies of the summer solstice nourish and support you.

Namaste!

Product Review: lululemon Reversible 5mm mat

Are you in the market for a new yoga mat??

As most of you know, I opened Empower Yoga in Ewing, NJ two months ago. Owning a yoga studio, I needed to decide what types of mats I wanted to offer for my clients to use.  For me, it was a no brainer, the lululemon Reversible 5mm mat was an obvious choice.  Since I am a lululemon ambassador, some may think I am biased, but sI have been using a lulu mat for over 12 years and could not be happier!

When I started taking yoga classes, I was given one of those inexpensive foam mats. The kind you could get at Target or Walmart for about $10. I thought it would do the trick. Well it certainly had cushioning which was great for kneeling, but what it didn't do was prevent me from slipping and sliding all over the place. Plus those little pieces of foam kept falling off, causing a mess all over the floor. I knew it was time to make an investment in something better. That was when I got my first lulu mat and haven't used a different mat since.

The Reversible 5mm is the perfect mat for me and here’s why...

• It’s super durable. With a lulu mat you don’t have to worry about rips, holes, or little bits of yoga mat peeling off.

• It provides good cushioning. I have no problem kneeling, jumping, or lying on the floor.

• It’s firm. Even though it has good cushioning, it’s still firm, making it easy to balance.

• It’s very grippy. No big towels needed.

• It doesn’t puddle. When I workout, I sweat a TON. I’ve always found yoga towels to be a pain to use so I wanted a mat that would absorb the moisture, and this one does. You are able to sweat safely!

• It stays in one place and does not slide around the floor.

• Even though it traps moisture, it doesn’t smell. The mat is very breathable.

• It’s perfect for regular or hot yoga as well as any other fitness class.

• The mat costs $68 which is less than the Manduka ($82) and Jade (Fusion- $149) mats.

The only cons I have found are:

• It can get scratched up rather easily, but I think the marks add charm and show what a strong bad ass yogi you are.

• It's heavy (5lbs), so it is not great to travel with. I wouldn't want to pack it in my suitcase.

In all, if you are looking for a quality mat that will likely last you a lifetime regardless of what punishment you put it through, then this is the mat for you. I’ll happily stick with mine!

Namaste!

Getting Ready For Summer Vacation

Last weekend was Memorial Day, or the unofficial start to summer.  This marks the opening of pools, school years winding down, barbeques, and beach parties.  As we prepare for summer and get ready for summer vacations, here are some tips to staying healthy during your summer travels.

Like most of us, I always look forward to summer vacation. It’s a chance to sit back, relax, go to the beach, spend time with family and friends, read a book and do the things we don’t get to do during the rest of the year.  When done right, traveling is the perfect way to detach and de-stress from our busy lives.

However, when we go on vacation, it’s important to remember not to over-indulge too much and throw away all of the good and healthy habits we’ve created throughout the year. So be sure to enjoy your vacation responsibly. It’s about finding that balance and not feeling guilty when you need hit the reset button when you get back.   

Here are a few tips to ensure you return from your trip happier and healthier than in years past:

Get up and move:

“Sitting is the new smoking” is one of the most popular catchphrases these days regarding one’s health. In fact, many offices are now offering standing desks and waking meetings to their employees.  Studies show that any extended sitting (i.e. plane, desk, car, etc…) can greatly increase one’s risk of death from cardiovascular disease and cancer.

So when you head out on vacation this year, be mindful of how much you’re moving. If you’re taking a flight, get up every hour or so and walk around, long car ride- stop at a rest station, get your muscles moving.  Maybe even do some of your favorite yoga poses! Maybe you’ll meet some cool people and discover some interesting places!

Once at your destination, plan activities throughout your trip that will force you to get up and move- take a hike, snorkel, kayak, bike ride, walking tour, plan some activities that will force you to get up and move.

Stay hydrated:

Dehydration can cause headaches, fatigue, nausea, and anxiety, which can put a damper on your vacation. Dry, recycled air in airplanes and consuming alcohol while flying can lead to dehydration. To prevent this, drink plenty of fluids before your flight and be sure to have at least one cup of water per hour on the plane.

At your destination, be aware of climate changes. Altitude, humidity and high temperatures can all cause you to dehydrate very quickly. To prevent this and the effects that come along with it, be sure to drink lot’s of water. It’s also a good idea to carry water with you at all times. Be sure to drink often to keep up with your needs. When you become thirsty, you are most likely already dehydrated.

Watch what you eat:

Eating on vacation can be a challenge for a lot of us. We have a tendency to overindulge and eat items we may not eat when we are home. To help you stay on track with your healthy eating habits even when you are away, plan ahead. Know where to find healthy options, bring your own healthy snacks (i.e. fruit, nuts, etc...), and avoid restaurants that offer fried or overly saucy food.  If you do want to indulge, think about what else you ate that day and how it fits in with your calorie and fat consumption. It’s easier to eat dessert if you've been active and eating healthy. Think moderation and you should be fine!  

Unplug:

Remember, this is your vacation and your time to relax. It’s hard to relax when we are constantly being overstimulated by our cellphones, ipads, etc.  These technologies can often cause us stress, anxiety, and poor mood. So unplugging for a while and be present where you are, it can be a nice change of events. Emails, FB. and IG, will all be there when you get back.  Now is your chance to rest and unwind. Remember your mind needs this just as much as your body does.

If you can’t go a week without checking in, perhaps allot yourself a specific amount of time each day to check your phone and email.  Spend the 20 minutes you need and then put it away and get back to your vacation.  If faced with a position where you need your phone on, maybe modify your notification settings so you can experience some moments of relaxation, without frequent interruptions.

And remember, don’t over schedule yourself. Give yourself ample time to sleep. It’s your body's chance to recharge from all you’ve put it through over the course of the year.

The benefits of taking a vacation include, improved physical & mental health, and overall functioning. If you follow the steps above, you’ll come back from vacation feeling  refreshed and renewed.

Happy Travels!

Break Up With Your Poor Body Image!

Most of us are not very kind to ourselves, myself included. When we look into the mirror we hate what we see. We think things like - I am fat, I’ve got a big head, big butt, small breasts, big breasts, too many curves, not enough curves etc… whatever it may be, we always find something wrong.  However, coming face-to-face with ourselves and confronting these negative beliefs can be one of the most difficult things, yet one of the most critical steps in our journey to true self-awareness and self-love.

Negative beliefs and feelings about ourselves can be really persistent. Often these ideas have been deeply ingrained into our psyche since childhood. As a result, we think these things or say things to ourselves without even realizing it.   We also may not  understand how these negative thought patterns are affecting us, our relationships and our life.  However, now is the time for these negative thoughts to end. We need to acknowledge these old beliefs, bringing awareness to them so that we can let go of all the negative thought patterns that hold us down. By letting go of them for good, we can begin to love and accept ourselves more and help ourselves move on.

We need to stop fixating and focusing on what it is about our bodies that we don’t like and begin to find things we do like, so we can begin to feel more confident in our skin.

The more time we spend being negative about our body image, the more all of our thoughts turn to the negative. Some believe that focusing on their flaws will help motivate them to make changes to their lives, but often it doesn’t.  Motivation comes from compassion and gratitude. Critical and negative thoughts stress and depress us, making motivation to change harder. So the more positive you are with your body, the better you will feel emotionally and physically.

I have struggled with body image and eating disorders from a very early age, and to this day I still feel insecure at times. However, I have gotten much better and have begun to embrace my body and let my poor body image go and you can too.

Here are some ways to help you improve your body image and confidence.

• In order to overcome negative body image – forget about what society portrays as “normal” or “attractive” and do what is right for you, your life and your body type. Do you often compare yourself to the men and women you see in magazines? Remember, those people/celebrities are not “average” people. Celebrities have an entire team of people who make sure they eat right, exercise and take care of their skin and hair just so they can look better on camera. In many cases they are even photoshopped.

• Don’t be mean to yourself or anyone else. What you think about others are often the same thoughts you use when you judge yourself. Stop looking to compare yourself to others or put someone down to make yourself feel better. The more you do that, the more your preoccupation about your looks and can reach very unhealthy levels.

• Forget about a diet. It's all about healthy choices and moderation. People who constantly diet have a higher risk of developing eating disorders and are more likely to binge eat which will then cause a domino effect of physical and mental health issues (i.e. depression & anxiety). Plus, most people cannot sustain a diet so they’ll gain back the weight they lost or gain more. Eating right, regular exercise and sleeping are your weight control keys to success!

• Instead of spending so much time obsessing over your outer self/appearance, consider focusing your attention on other things… how smart you are, the talents you have, hobbies etc… You have a lot to offer the world.  

• Know and accept your body. Maybe you inherited your mother’s hips or your father’s broad shoulders. Our genetics play a huge role in our unique body type. Everyone is different. Learning to love and accept our bodies and let go of things we cannot change, is the first step in working with our particular body size and shape.

• If you’re overweight or out of shape and want to take up yoga, running, biking, build more lean muscle mass, etc... know that progress takes time. So set reasonable and realistic goals for yourself and remember healthy weight loss is considered by experts to be one pound per week. So over the course of a year, you can lose more than 50 pounds! Losing weight the healthy way increases your chances of keeping it off for good!

• Celebrate you. Love yourself, respect yourself and appreciate all the wonderful things about you. This will help to make you more confident, increase your self-esteem and make you more attractive to others. Remember, you are more than a number on the scale. You are not defined by how many inches your waist is, your clothing size, or  whether or not you have six-pack abs. You are unique and special, embrace it. Be your biggest fan!

Remember that your body is the only body you’ll ever have. It’s the one body you were given and it does so much for you each day. It allows you to live, love, help others and make a difference in the world. Begin today by treating your body with a little more respect!