A 10-Minute Yoga Sequence to Jump-Start Your Day

A 10-Minute Yoga Sequence to Jump-Start Your Day

A quick sequence to help you wake up and start your day productively.

Cat-Cow Pose
Come onto your hands and knees, stacking your shoulders over your wrists and your hips over your knees. Begin to move your spine in a rhythmic motion: With every inhalation, arch your back and lift your sitting bones and chest into Cow; with every exhalation, round your back and tuck your chin and pelvis into Cat.

Table Top, variation
From all fours, lift your belly in toward your spine. Extend your right leg and left arm. Bend your right leg and take hold of your foot with your left hand. Kick your foot into your hand as you begin to twist and open your chest into a backbend. Try gazing up. This pose creates heat, challenges your balance, and gently warms up your spine. Repeat on the other side.

Knee-to-Nose Pose
From Downward-Facing Dog Pose, lift your right leg up high behind you, then round your spine as you draw knee to chest. Keep your pelvis low and round your upper spine toward the sky. Hug your right thigh to your chest and knee to your nose. Keep pressing the floor with your hands. Return to Downward Dog and then repeat with the left leg.

Flip Dog
From Downward Dog, lift your right leg and arm and pivot on your left foot. Spin your torso and hips open to the ceiling, and lower your right foot down to the inside of your left foot. Reach your right arm toward the wall behind you. Keep your feet parallel to each other, pressing firmly into the floor. Return to Downward Dog and do Flip Dog on the other side.

Vasisthasana
Un-flip your Dog and roll your heels to the right. Shift your weight into your right hand and the outer edge of your right foot. Stack your left foot on top of your right. Fire up your thigh muscles; press your feet and hand down as you lift your hips. Extend your left arm to the ceiling. (If this is too intense, you can lower your bottom knee to the floor.) Return to Downward Dog and repeat on the left.
See alsoVasisthasana (Side Plank Pose)

Have a wonderful Tuesday! Make healthy choices . 

~ Stacy 

10 Benefits of Drinking Water

10 Benefits of Drinking Water

 

1. Increases Energy & Relieves Fatigue

Since your brain is mostly water, drinking it helps you think, focus and concentrate better and be more alert. As an added bonus, your energy levels are also boosted!

2. Promotes Weight Loss

Removes by-products of fat, reduces eating intake (by filling up your tummy if consumed prior to meals), reduces hunger (hello natural appetite suppressant!), raises your metabolism and has zero calories!

3. Flushes Out Toxins

Gets rid of waste through sweat and urination which reduces the risk of kidney stones and UTI’s (urinary tract infections).

4. Improves Skin Complexion

Moisturizes your skin, keeps it fresh, soft, glowing and smooth. Gets rid of wrinkles. It’s the best anti-aging treatment around!

5. Maintains Regularity

Aids in digestion as water is essential to digest your food and prevents constipation.

6. Boosts Immune System

A water guzzler is less likely to get sick. And who wouldn’t rather feel healthy the majority of the time? Drinking plenty of water helps fight against flu, cancer and other ailments like heart attacks.

7. Natural Headache Remedy

Helps relieve and prevent headaches (migraines & back pains too!) which are commonly caused by dehydration.

8. Prevents Cramps & Sprains

Proper hydration helps keep joints lubricated and muscles more elastic so joint pain is less likely.

9. Puts You In A Good Mood

When the body is functioning at its best, you will feel great and be happy!

10. Save Money!

Water is FREE! Even if you choose bottled/filtered water, it’s still cheaper than anything else you can order.

Cleansing and Detoxing Naturally

Cleansing and Detoxing Naturally


Summer  is here! As the weather gets warmer, many of us start to think about wearing our bathing suits and getting into better shape! We start to hear about detox diets, supplements, and various cleansing programs.
So, you might be asking, “What’s the difference between detoxing and cleansing?” They really are two different things and can I do it naturally? YES YOU CAN!
Cleansing vs. Detoxing
Cleansing supports the body inside and out through healthy eating which provides the micronutrients, phytochemicals, and other nutrients your body needs to build, repair, and rejuvenate.
Detoxing on the other hand is usually done by taking a supplement, restricting something your diet, or taking some other temporal measure. It helps remove waste products such as chemicals and toxins which can cause harm while circulating in your body or being stored in tissues.
However, the results may be limited due to human nature. If we go back to our usual habits after a detox, we’ll return to an unhealthy build-up of waste products.
Why Should I Cleanse?
Both cleansing and detoxing are important. Both can help alleviate poor energy levels, anger and irritability, excess fat storage, and insomnia as well as several other unpleasant conditions.
“The results may be limited due to human nature.”
But again, the results of detoxing are short-lived without changes that support our wellness. That’s where cleansing comes in.
It’s really about eating well and periodically putting our focus there. Many people like to do a cleanse when seasons change, usually the spring and/or fall.

A good way to get started with cleansing your body is by supporting your body’s natural detoxification and immune systems by eating plenty of greens and drinking plenty of water. I thought you might enjoy this easy recipe to help you get started:
A Ten Minute Mediterranean Salad
Did you know …. Eating greens helps cleanse your body! This easy quick salad is a favorite if mine.
1 bunch mixed greens ½ cup fresh basil, ripped unless you prefer chopped.
1 cup grape tomatoes ½ red onion, chopped
½ cup Kalamata olives
½ cup feta cheese, crumbled or sliced
¼ cup cold pressed olive oil
2 Tbsp vinegar (balsamic or red wine)
Add greens to a medium bowl. Top with remaining ingredients and toss.
You can always add leftover chicken or salmon. (Or quickly broil chicken and add to salad).
Health Benefits:
Greens – Just get these in – they are the best thing you can eat!
Kalamata olives – monounsaturated fat source that protects against inflammation and aging of cells!
Feta cheese – protein and calcium source