The Best Natural Sleep Remedies

by | Aug 2, 2018 | Wellness

I’ve always had a hard time falling asleep. Don’t get me wrong, sleeping is one of my favorite pastimes, and once I’m asleep I like to stay there for a really, really long time. But the process of getting to the state of sleep, is another story. It could be the fast pace of everybody’s life these days, the massive amounts of information and screen time our brains are processing, or the many things our minds love to ponder over just as the lights go off. I’m always on the look out for the best natural sleep remedies, and wanted to do some experimenting.

I think part of it is just biology. Many people have busy, stressful lives and sleep just fine. So if you’re like me, and were not biologically blessed with the ability to fall asleep in 30 seconds, I’ve done some self experimentation to see what works best.

I was very methodical in how I went about testing these remedies. With scientific data and evidence to back everything up. Nah, just kidding. Just some good old fashioned trial and error. There’s no control group or accounting for variables beyond my control. Sometimes you have to be your own bio hacker, and try out things until one of them works.

Melatonin– Melatonin always worked for me as a natural sleep remedy, but in doing some research I decided I won’t be taking it every night anymore. Melatonin is really best used when needed to adjust to a new time zone or sleep schedule. So taking it for a few nights until your body adjusts is the primary goal. I also read that since it’s a hormone it may not be a good idea to take with other hormones such as birth control. I’m still looking into it, but I feel like it’s best to not chance it, but it is helpful for some circumstances.

The Verdict: Effective sleep inducer, but not to be taken daily.

Calm magnesium drink– I can’t say this has made a noticeable impact on me in terms of just being a natural sleep remedy, sorry. I’ve used it in conjunction with other things, as well as just by itself, and I can’t really tell much of a difference in terms of falling asleep quicker. I still continue to drink it every night before bed because magnesium has a whole host of benefits such as helping with stress, muscle cramps, muscle tension, headaches, and constipation. It turns out that most people are deficient in magnesium, so I’ll keep on taking it!

The Verdict: Not effective in helping me get to sleep on its own, but important for other health benefits to take daily.

Relaxation & Hypnosis: Guided relaxations have proved to be extremely helpful for me when falling asleep. It’s the difference between laying there for 2 hours vs falling asleep in 45 minutes (yes, that is considered quick for me). I’ve been doing one on the Insight Timer app and so far it’s working well. Not only does it help me fall asleep, but since I am in a relaxed state I feel like my quality of sleep is better and I notice a difference in how I feel when I wake up, sometimes I even wake up BEFORE the alarm goes off!

The verdict: Super effective for not only getting to sleep, but also for better quality of sleep and managing daily stress.

No Screens: Ok so I debated whether to include this in a “natural sleep remedy” post because it’s not exactly a pill, tincture, supplement, or herb. It’s more along the lines of sleep hygiene, which I wrote another blog post all about (can you tell I love sleep?). But I didn’t want to leave it out since it’s had the biggest impact on my insomnia. I know, I’m stating the obvious. For months I knew my late night Netflix habit was hurting my sleep, yet I would still turn on Gossip Girl and two hours later wonder why I hadn’t fallen asleep yet. I was dumb. Plain and simple. If you haven’t ditched the screens before bed yet and you’re still wondering why you can’t fall asleep, it’s probably time to make this a priority. The book How to Breakup with Your Phone is a great place to start.

The verdict: It works every time….sorry.

Tips From a Healthy Minded Traveler

by | Jun 17, 2018 | Wellness

One of the things I love about blogging is the amazing community of other bloggers with whom I’ve connected. I love being a part of a community of like minded women who cheer each other on and support one another. I came across Carrie from My Crazy Green Life, a wellness lifestyle blog, and instantly knew she was my kind of person. I loved her content so I reached out to her and asked if she would be interested in doing a blog post swap with me, where we each feature a blog post from one another on our blogs. Carrie was kind enough to share this post on healthy travel, which is so timely because I will be going to Italy for our honeymoon in just a few weeks. Enjoy!

Staying on top of what you eat while on the road, the trail, or simply lounging by the pool can be tricky. To help you stay on track I gathered up a few of my favorite tips to staying healthy while traveling, and added a few good ideas from some of some Travel Blogger friends!

First things first. Packing. It is not easy to pack for a vacation and airlines don’t make it easy with their luggage fees. So how can you account for all your organic, natural and  homeopathic hygienic needs? By moving everything into smaller TSA approved containers. I know, it’s a task but considering the alternatives shopping or shipping it may be worth the hassle.

Shipping – If you are going away for more than a few days, the only alternative is to mail a package of items to your hotel before you leave. I am not against this idea if I am going away for more than 7 days!

Shopping – Upon arrival, locate the nearest (if available) grocery store. Grab all the items you need. Keep in mind, this takes time away from your vacation, natural products may not be available, and they may cost more than what you normally would pay. To combat this, do your research ahead of time! Planning will make a huge difference.

CHECKOUT MY QUICK REFERENCE PACKING CHECK LIST!

  1. Shampoo and Conditioner – (if you don’t mind using a two-in-one Shampoo + Conditioner this is a good space saver!
  2. Non-aluminum deodorant – I like Earth Mama or Schmidt’s Natural Deodorant
  3. Razor
  4. Simple make-up needs
  5. Non Toxic Sunblock – I use Goddess Garden Organics SPF 30
  6. Bug Spray – DoTerra Terra Shield is compact and all natural!
  7. All natural Body lotion – There is an array of choices out there!
  8. Medication if necessary

What about snacks?

1. Save some space – in your checked bag for a stash of “good for you snacks”! Our favorites are;

  • Beef jerky
  • Nuts
  • Organic Snack Bars – Rx Bars are mr favorite!
  • Dried or fresh fruit
  • Individual packets of nut butter – Have you tried Justin’s ? It comes in a variety of nut flavors.
  • Dried chickpeas –  What? Yes, and they taste great! I
  • Whole grain crackers

2.  Plan eating wisely – Try not to put yourself in a “I am starving” situation. Ditch the burgers, fries and mayo smothered sandwiches. If you are about to sit on an airplane, a tour bus or train for 1/2 a day, ask for a turkey lettuce wrap, a salad or a mix of protein packed individual items like nuts, a banana and some nut butter.

3.  No time for airport food? – If you are forced to eat on the plane you don’t have to binge on Jack and Coke with a side of pretzels…. Todays airlines are catching on that passengers want more than peanuts. Some airlines offer protein boxes with hummus, and whole-grain crackers, all of these options provide a balance of protein, fat, and complex carbs.

4.  When in Rome –  You are on vacation, so don’t beat yourself up if you dive into the local fare.  In many countries, part of the culture and experience of your trip is the FOOD! This is where planning comes into the equation. Look into what is available in the area for fresh foods, types of restaurants and plan out what is an absolute MUST TRY and what you can either pass on or substitute.

5. Exercising on the road – Sounds crazy? I swear it’s not! Many hotels and resorts offer gyms with amazing, top-of-the-line equipment and unique group classes. There is NOTHING wrong with working out while on vacation. My fiancée thinks differently on this, but I feel my best when I exercise a couple times a week. No matter what Hemisphere I am in : )

Happy Travels!

10 Pieces of Wellness Advice From Meghan Markle

10 Pieces of Wellness Advice From Meghan Markle

by | May 16, 2018 | Wellness

Ok, who else is completely girl crushing on Meghan Markle? I will most definitely be getting up early to watch the royal wedding, which happens to be a month before my own wedding, so I am in total wedding mode right now! So girl crushing in full swing, I went digging around the internet for some wellness advice from Meghan Markle.

It’s astounding how in such a short amount of time she went from a (relatively) normal American, to now having an international spotlight on her. And what I find most impressive is that she has used her platform as an actress to do a whole lot of good in this world, even before becoming engaged to Prince Harry.

It’s not just her beauty, or the fact that she is now an American member of the British Royal family (that still blows my mind), it’s that she has a unique and admirable combination of “every-girlness” yet aspirational radiance. I also feel like we have this special bond because we are both yogis, bloggers, and wellness lifestyle advocates (ok i’m totally stretching here, but I like to pretend we could be friends IRL.)

I’ve done a little research, in between watching youtube videos of “How to dress like Meghan Markle for less” (come on, like you haven’t) and I’ve compiled some of the best wellness advice from Meghan Markle.

Meghan Markle

10 Pieces of Wellness Advice From Meghan Markle

1. Healthy diets are more about balance, and less about perfection. 

“I definitely try to eat as clean as possible. I try to avoid the things that are going to make me feel lethargic or sluggish. I mostly eat fish and veggies but I’m also a foodie so on the weekend all bets are off. I think if you deprive yourself of anything, you’re just going to crave it more. So, for me, it’s about finding that balance.”

2. Happiness is a choice, not a circumstance. 

“There are so many things I remind myself on a daily basis. My best friend, Lindsay, and I remind each other to “choose happiness”. Not complaining, not wallowing, not looking at the bad side of things, but to truly make a choice to choose happiness.”

3. Green juice is a better choice than coffee if you need an energy boost.  

“Definitely a green juice, I mean, I think trying to go for coffee or things like that only end up hurting you at the end. So I get a really good natural source of energy…something that gets right into your system is a nice pick me up.”

4. View fitness as for more than just about looking good!

“I think you have to find a workout routine that works for you, that goes beyond goals for your body. Definitely running is something I need as much for my head as keeping in shape.”

5. Part of being “in shape” means loving your body, and being kind to yourself. 

“I think being in shape just means feeling confident, being as healthy as you can…I think being happy with your size and being kind to yourself — that’s part of being in shape, too. To really just say, ‘it’s okay if I’m up a little bit this day,’ or down, whatever it is. Just own where you are and love yourself.”

6. Self care and wellness is essential for feeling happy and balanced. 

“I don’t just take care of myself for aesthetic reasons but because how I feel is dictated by what I’m eating, how much rest I’m getting and how much water I’m drinking. If I don’t have time for a long workout, I’ll grab my dog and go for a quick run. Being active is my own moving meditation.”

Meghan Markle

7. Blast some hip hop the next time you take a yoga class. 

“I love an intense vinyasa class – and even better if it’s blasting hip-hop and done in a dark room with candlelight. The best!”

8. Meditation truly is a non negotiable. 

“On days I don’t make it to my mat, I always make some time to meditate; I was skeptical for years, but it truly does wonders!”

9. Don’t deprive yourself of foods you love, just get creative and be smart. 

“I love fries. But you find a way to make that work, so have sweet potato fries, or bake them.”

10. Downtime is necessary to feeling your best. 

“I give myself the luxury of downtime. We are all so incredibly busy and juggling so many things, but I always take an hour to just decompress […] that’s all part of the investment. It’s a balance.”

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Meghan Markle Wellness Advice

3 Affordable Wellness Practices To Feel Your Best Instantly

3 Affordable Wellness Practices To Feel Your Best Instantly

by | Apr 20, 2018 | Self Care, Wellness

Do you ever feel like affordable wellness is an oxymoron? I get asked all the time “What’s one simple thing I can do to feel better, without spending tons of money?” With all the different treatments, green drinks, powders, and holistic remedies, and boutique fitness classes it can be overwhelming to create a routine that you will actually stick to, and that won’y drain your bank account.

There are a few simple yet powerful practices that not only change the foundation of your wellness but are more affordable than weekly soul cycle classes (cuz that shit adds up faaaast!)

I believe that your wellness habits should not only be easy, but they should also be sustainable. The only practice that matters is the one that will last, so before you buy into the next big health craze, let’s set a strong foundation with affordable, daily wellness habits.

What we do consistently will have a greater effect than what we do occasionally. 

We also have to remember that having a healthy lifestyle isn’t about being perfect all the time. There will be occasions when you’re out with your girlfriends, and have too many glasses of Cabernet, followed by a late night slice of pizza, and an oh-what-the-hell chocolate brownie because hey the diet went out the window today. Don’t punish or place harsh restrictions on yourself for the next week. It’s about gently returning to your routine the next day.

So what are some simple things you can you do on the reg that could have a big impact on how you feel, with no price tag?

Sleep Hygiene

Sleep is your BFF

Ok I say this in the most loving way, but really sleep is the FOUNDATION to all of our body’s functions working properly. You can drink all the green juice, take all the pilates classes, and collagen shots there are, but if you aren’t sleeping you’re screwed. And it’s not just the hours you’re sleeping, but it’s how well you are sleeping. Sleep is where your cells renew and rejuvenate.I have noticed a MASSIVE difference in how I feel when I wake up based on whether or not I fell asleep watching Netflix or listening to a relaxation meditation, even when the amount of sleep was the same. I actually thought I had a sleep disorder, until I ditched the screens at bed time (like, for real I looked into having a sleep study done because I couldn’t figure out how 8-9 hours of sleep later I was still a zombie). I use the app Insight Timer, find a sleep meditation, and I’m off to snooze-land.

Aside from feeling more energetic, well-rested people are more intentionally mindful throughout the day of how they take care of themselves. So, maintaining a positive health routine, starts with your sleep habits.

 water

Get Yourself Properly Hydrated

Aside from sleep, water intake was one of my biggest struggles. If you’re like me and forget to drink water during the day, you may experience headaches, constipation, dull skin, fatigue, and dry skin, among many other annoying and unnecessary ailments. It’s one of the most powerful wellness tools we have at our disposal.

They (not really sure who “they” are) say that you should drink half your body weight in ounces of water each day, but I think sticking to 2-3 liters of water a day is a good number to stick to. Your body is most dehydrated in the morning, so drinking a good amount of water first thing in the AM is a smart move. I fill up a mason jar of water and keep it on my night stand so as soon as I wake up it’s right there.

meditation

Meditation

New research is coming out every day about the health benefits of meditation. I have a couple of free apps on my phone that have hundreds of guided meditations for just about any time frame and need. We live such busy lives, it’s becoming the norm to be stressed out, but is it really necessary? No! Of course not! Why choose a life of stress and overwhelm when you don’t have to? You may not be able to change the circumstances you are in, but you can certainly take a few minutes every day to invest in your own mental and physical wellbeing. Start small with a 5-10 minute guided meditation, stick with it for 21 days and see how you feel.

xo,

 

PS. If you think that your self care and wellness is too expensive think again. The most important thing you can invest in is yourself, and there are tons of creative and affordable ways to do that. Priority is the secret ingredient.

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Stay Healthy This Winter: 10 Wellness Strategies for Avoiding Cold and Flu

Stay Healthy This Winter: 10 Wellness Strategies for Avoiding Cold and Flu

by | Feb 27, 2018 | Self Care, Wellness

Well guys, it’s been a doozie. They say this flu season has been one of the worst in recent years, so it’s been especially hard to stay healthy this winter. Inevitably I feel like the best we can hope for is a cold or two, but the likelyhood of coming down with something in the winter is very high. When I feel like I’m getting sick there are few holistic and downright common sense things I do to boost my immune system so I can stay healthy this winter.

I don’t know about you, but in my “day job” I am surrounded by children, most of them too young to know how to cover their mouth when they cough or sneeze. I get sneezed on A LOT. Which has probably strengthened my immune system somewhat, but I am bombarded by illness on a regular basis this time of year. I’ve had to develop strategies over the years, and researched ways to increase my chances of staying well. Also I HATE being sick, so I’m highly motivated.

Especially for us entrepreneurs, or people working demanding jobs, we literally can’t afford to get sick for too long. Our clients, our work, and the fulfillment we get from our work depends on us being at the top of our game. We sometimes see it as just another thing that happens in the wintertime and there’s nothing we can do about it. But we actually have a lot of resources at our disposal.

I find that staying healthy in the winter is two fold.

First you want to consistently take good care of yourself by eating well, exercising regularly, and getting enough rest. These things are obvious, but set a crucial foundation for wellness when you are exposed to lots of germs.

The second aspect adds to that foundation by fortifying the immune system with daily habits for wellness. So aside from taking good care of yourself, what are you doing extra this season when a cold begins? I know my routines are different in the winter than any other time of the year for this reason. These are the things I am sharing about here…

Wellness Strategies for Avoiding Cold and Flu

Neti Pot– At first it’s SUUUUPER uncomfortable but I promise you I put it first for a reason. Whenever I feel the beginnings of a cold come on, or even if I am fully congested the Neti Pot is a great way to clear out your sinuses. Don’t give up if you don’t like it at first. I always cringe for the first few seconds but I tough it out, and it’s worth it! The discomfort of being congested for days is so much worse than the discomfort of having water up your nose for 30 seconds. Suck it up, and you’ll be glad you did it. Here is the one I use.

Apple cider vinegar– I take about a teaspoon in a small glass of water and just try to drink it as fast as I can. It’s not pleasant, but it’s great for alkalizing your body when you’ve got a bug. Some people mix it with hot water, honey, and lemon making a tea which is great for sore throats. I don’t do this every day because it’s just not a pleasant taste, but I will take it for a few days in a row when I feel something coming on.

Hydrogen Peroxide and Rubbing Alcohol in the ears- Sounds like an old wives tale but let me tell you, my fiancé, who is a western medicine doctor (and not into most of my wholistic woo-woo ideas) swears by this and has been doing it for years. Mix these in equal parts (usually a cap full of each will do), lie down on one side and have someone pour some of the mixture in one ear, let it sit for about a minute, then drain it out and do the same on the other side. It’s great for ear pain associated with colds and ear infections. I find that it usually helps my ear pain go away by the next day.

Gargle with salt- Simple yet effective. Put some salt in a small cup of warm water and gargle it for a few minutes right before you go to bed. Helps my sore throats every time.

Tongue scraping– I got into this a few years ago but this winter I have made it a daily morning ritual. Before I do ANYTHING I go into the bathroom and scrape my tongue. It clears toxins & bacteria from the tongue, helps eliminate undigested food particles from the tongue, and promotes overall oral & digestive health. Now I’m not going to promise that this will help your immune system become stronger, or help you right off illness, but anything I can do up improve my overall health and remove toxins from my body will surely contribute to reducing the chance of getting sick. And it takes like 3 seconds. This is the one I use if you’re interested in trying it out yourself.

Salt Baths– THE BEST for sore, achy muscles. I love to put epsom salts and some baking soda in a bath when I feel achy or out of sorts. Also a hot bath will help you sweat out toxins form your body. Just be sure to stay hydrated. My favorite salts to use are from Radiant Botanics because they have different salts for each of the 7 chakras so you can find one that will help support your energetic system, as well as your physical body. They also don’t use fragrances, parabens, sulphates, phalates, petroleum products, or any other nasty toxic chemicals. The thing I really love about them is they have essential oils AND crystals in each of the bags, so the salts are UBER spiritually charged.

Garlic– Ok, I don’t personally enjoy this one, but people swear by it. All you do is chew on a piece of garlic to help fight colds and illness. Garlic has been shown by scientific studies to be anti bacteria and anti viral. It’s also very anti making out, so be sure to brush your teeth good after this one!

Fermented Foods– A healthy gut microbiome means a healthy immune system. This time if year I really increase my intake of fermented foods to help my gut bacteria flourish. On the other side of that coin, be sure to reduce the intake of anything that will hurt your good gut health such as sugar. Things like kombucha tea and kimchi (which is fermented veggies) are staples in my daily diet.

Vitamins and Supplements– My vitamin routine is vastly different in the winter time and for good reason. I take more vitamin D and C this time of hear for my immune system, but I also take Zinc and Elderberry which are both known to help improve the immune system. I’m not a doctor, but these things seem to work for me.

Extra Sleep– When I am fighting something off, the best thing I can do for my body is get a ton of extra sleep. I’m talking 10+ hours if needed. I go to bed ridiculously early and let myself wake up naturally without an alarm because I just wanna let my body do her thing.

Just so you know, although I think this is pretty obvious, I’m not a doctor so I can’t promise that these will cure you of anything, or prevent any disease, but they are some good tips for how you can optimize your wellness routine during the tough cold and flu season.

I would love to hear from you! What are some tips and tricks you swear by to stay healthy during the winter months?

xo,

 

 

 

 

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Stay Healthy This Winter

These Easy Yoga Poses Will Help You Naturally Detox From the Holidays

These Easy Yoga Poses Will Help You Naturally Detox From the Holidays

by | Jan 7, 2018 | Wellness, Yoga

You don’t have to go on a juice cleanse or crazy fast to detoxify your body. Wanna know a secret? Your body is detoxifying itself all the time. The liver, kidneys, skin, and other major organs already do that. If you feel like you need to cleanse after the holidays from too many Christmas cookies or glasses of wine, then the best thing you can do is to take actions to support your body so that it can perform its jobs at optimal levels. You are the supporting role in this detox movie, your body and organs play the staring role. Your job is to help your body  so that it can carry out the detoxification process.

The best way naturally detoxify are to…

  1. Feed yourself foods that will strengthen and nourish your body.
  2. Drink enough water.
  3. Sweat and move on a regular basis.
  4. Make relaxation and rest a regular part of your routine.
  5. Yoga!!!!

So I want to share with you some of my favorite yoga poses to aid your body in detoxification. You will notice that most of these poses involve a twist. That is intentional! Twists are known to stimulate the digestive system and bring a fresh blood supply to the internal organs so that it can detoxify naturally. No pills or fasting bullshit here.

 

Wide Leg Forward Bend with a Twist

This pose stimulates the abdominal organs, improves digestion and helps to detoxify the body because of the forward bending and twisting action. It also lengthens the spine, helping decompress the vertebrae, opens the shoulders, strengthens the core and stretches the hamstrings, calves, hips and lower back.

Step your feet wide along your mat (a good judge of how far your feet should be is to stretch out arms out to the side and try to get your feet directly under your hands).  Place your hands on your hips and hinge forward from your waist and place your hands on the floor or blocks. Let your head and neck hang loose. You may stay here or take a twist. You can do this two ways: one way is to keep your hand directly under your face and take the other hand directly up toward the sky, letting your torso turn to the side, OR (a slightly more advanced modification) is to take one hand to the opposite ankle (left hand to right ankle) and then extend the other arm up to the sky, turning your torso open. Stay here for 5-10 breaths.

Revolved Chair Pose

A powerful way to detoxify from food, alcohol, toxic thoughts…toxic men even? It also stretches the lower back and increases the flexibility of the spine and back. To come in to chair stand tall with your feet together. As you sweep your arms up along side your ears, sit your hips back and down. Make sure that your knees don’t come too far out over the toes. Once you are in chair take hands to heart center in prayer and hook one elbow over the opposite knee (right elbow hooks ofer left knee) and turn your torso open to the side. Press your palms together and use that as leverage to twist deeper. Keep pressing that elbow into the knee. With each exhale twist a little deeper and with each inhale elongate your spine, creating space between the vertebrae.

Triangle with Revolved Triangle

Because of the emphasis on the bend at the waist, triangle pose helps stimulate the abdominal organs and can aid in digestion, as well as strengthening your feet, ankles, and legs. Beginning at the top of your mat, step your left foot back and turn it out to the side of your mat (right foot stays pointed to the front of your mat). Turning your body to face the left side of the mat making sure your hips are facing that way too. Extend your arms out in opposing directions, one toward the front of your mat, and one toward the back. Slowly slide your torso toward the front of your mat and hinge from the waist bend over that front leg, keeping the arms straight. This is a more gentle twist, but if you want to take it a step further you take take revolved triangle by keeping your feet the same but turning your torso to the opposite side.

Shoulder Stand Into Plow

Shoulder stand is great for this time of the year because it aids in digestion. If you’ve been hard on the digestive system over the holidays then this is for you. It also helps relieve swollen legs by allowing gravity to pull excess fluids out of your legs and feet. I find that it helps with headaches too because reversing the effects of gravity on the body can alter blood pressure (just be careful if you have blood pressure issues before going this pose). Any posture that has your head moving toward your chest will help you cultivate an inward-focused energy, and will help soothe a racing mind,  which is helpful if you are overwhelmed and stressed. Lastly, it helps improve circulation to the upper body and brain which will deliver more oxygen and nutrients to those parts via the bloodstream.

This one is best left to be done with an instructor if you are totally new, but the things to remember if you are familiar with this pose are to lift your chin so your cervical spine is not flat against the floor. It’s important to put your weight in your shoulders and the back of your arms so that the pressure is not on your spine. Place your hands on your lower back and keep lifting your hips.

If you want to take plow you may want to use a block if your feet don’t reach the floor. This one is a deep back stretch so move into it slowly. It is great for calming your mind, stimulating the abdominal organs and the thyroid gland, stretching the shoulders and spine, and relieving stress and fatigue.

Reclined Spinal Twist

A soothing restorative pose, reclined spinal twist can be held for longer periods of time. This twist encourages the flow of fresh blood to your digestive organs, increasing the health and function of your entire digestive system. It also stretches out the back and gluteus muscles and lengthens and realigns the spine.

Lay down on your mat with your legs extended out in front of you. Bring your knees into your chest to a tabletop position and gently let your knees fall to one side. The hip on the opposite side will come up and stack on top of the other hip. Your shoulders remain on the mat. There are many variations to take in this one such as only bending the top leg and straightening the bottom leg if the stretch is too deep. You can also turn your head to look to the opposite side so you get a full twist of the spine from bottom to top.

Lunge Twist

This pose improves digestion, and detoxifies the internal organs. This an be done two ways, in a high lunge or a low lunge. The only difference is in a ow lunge the back knee is resting on the mat. Come to either your high or low lunge with the front leg bent, and the back leg straight with the heel off the ground. Bring your hands into prayer pose. Hook your opposite elbow over the front leg (meaning if your right leg is in front then hook the left elbow over it and vice versa) and turn your torso open to the side. Use the press of your palms and your elbow pressing into the knee to help you twist deeper. *If you want to go further open up the arms extending one up to the ceiling, and placing the other on the ground on the inside of the front foot.

Breath of Fire

Breath of fire is a simple breathing exercise known to purify the energetic pathways in the body. It helps release toxins from the lungs, balance your nervous system, and revitalize you during an energy slump. It’s also great for sinus congestion…you may want a few tissues handy. Begin in a comfortable seated position with your hands in your lap, sitting up tall. With your mouth closed begin to make strong and short exhales out the nose. Don’t worry about the inhales here, they will happen automatically. Keep your attention to strong sharp exhales. They should be quick, about one every second or so. The driving force behind this action is in the diaphragm. Feel your abdominal muscles tighten on each exhale, like a pumping action. Keep this breath going for 30 seconds for beginners up to 3 minutes for advanced yogis.

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Disclaimer: If you have never done and yoga before the best place to start is with a private instructor or in a live class. There are many anatomical intricacies and you don’t want to injure yourself. Only take my suggestions if you have a yoga practice and know your body’s abilities. Seriously, I’d really rather not have you sue me if you try these and throw out your back!