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Smoothie bowl: 101

Kelsey Bushong

Smoothie bowls. They are everywhere. Or at the very least, posted up on every foodie-nutritionist instagram/blog. So, here I am telling you that, yes, you should make them. And yes, I am totally down with this food fad.

FullSizeRender_3

Here’s the thing I really like about the smoothie bowl craze, it’s a process (if you want it to be). Now, I’m not saying they are hard to make, I am saying that you intentionally pick out your ingredients, blend, pour, and decorate with all the goodness you can find. Have you ever heard of mindful eating? For me personally, making these delicious, nutrient dense bowls of vibrant color are the epitome of mindful eating. Consciously deciding on the flavors and colors, arranging the toppings in an artful pattern, and then enjoying and being grateful for the fact that you get to consume such goodness. Amen to that!

Anyways, let’s get down to it.

First off, you need a base. Now, with my smoothies I tend to add a bit more coconut water, but with smoothie bowls it’s nice to leave them thicker so that they hold up everything on top. I more often than not use all frozen fruit in order to achieve that thickness and I always use coconut water as my liquid. I also try and add some sort of superfood to my base such as spirulina, maca, camu camu, probiotic, fish oil…you get the idea. Spirulina makes a deep and intense green which adds to it’s amazingness!

Smoothie bowl base ideas:

Green: kale (fresh or frozen), frozen banana, frozen pineapple, frozen mango, spirulina, ginger, coconut water.

Acai: acai (you can buy frozen packets at health food store; near the frozen fruit!), frozen strawberries, frozen bananas, frozen blueberries, water.

Purple: Kale (frozen or fresh), maca, frozen strawberries, frozen blueberries, frozen bananas, coconut water.

The options are really endless. You can find young coconut meat in the frozen section and add that with coconut water, raspberries and banana and you’ve got a gorgeous, vibrant pink base. Really, it’s all about experimenting!

Now onto my favorite part…toppings.

I more often than not buy these in the bulk section at my grocery store, but lately I’ve been seeing the brand nutiva popping up at target for SUPER cheap and they have great hemp seeds, cacao nibs, goji berries, mulberry, and chia seeds. When it comes to the fruit, I like to mix both fresh and frozen fruit for texture. Fresh banana and frozen raspberries are a favorite combo of mine.

Some other great toppings: Hemp seeds, bee pollen (local source!), pumpkin seeds, shredded coconut, granola.

And last but not least, a new favorite thing of mine to do is adding a nice swirl of almond butter on top. You achieve so much texture with creamy, crunchy, and soft when you add something from each of these categories. The next thing to do is to get after it and be creative with placement, which is super fun 🙂

Some inspiration:

Let’s here your favorite combinations for post yoga fuel!

Kelsey Bushong
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What’s A Bandha?

Autumn Adams

Hey yogis, I’m here to clear things up about the bandhas. I’ve been to more than my fair share of group classes in which the yoga instructor says something along the lines of “engage mula bandha” without any extra guidance. There are so many new yoga students right now and honestly I’d like to give you a hand, to demystify the bandhas, and encourage you to keep coming back to your yoga mat time and time again. I know experiential guidance is even more powerful than just reading, but this blog post will at least get you started in the right direction… if you still need more clarification feel free to message me or join me for a Bandha Workshop.

WHAT ARE THE BANDHAS?

Bandhas are the activation and engagement of muscle fibers, in strategic areas in the body, that support in the toning and lifting of the systems of the body against the natural laws of gravity. Bandhas are used to stabilize the spine AND to draw kundalini upward.

3 Main Bandhas:

  1. Moola bandha (mula bandha)- The root lock
  2. Uddiyana bandha- Upward flying lock
  3. Jalandhara bandha- The throat lock

2 Secondary Bandhas:

  1. Hasta bandha- hand lock
  2. Pada bandha- foot lock

MULA BANDHA- “THE ROOT LOCK” (PERINEUM OR CERVIX RETRACTION LOCK)

Mula bandha forces the prana upward and prevents it from escaping out the lower outlets.

Mula Bandha Basics:

  1. Begin by practicing in a seated posture.
  2. Isolate the different parts of the pelvic floor (front-stopping pee, back-stopping poo, middle- pulling in and up (without engaging front or back))
  3. Lift from the perineum (male) or cervix (female); similar-ish to a kegel

Activating and engaging mula bandha tones and supports the internal organs of the lower abdominal cavity and brings much needed awareness to the space between the pubis (front) and the coccyx (back). This connection between front body and back body is usually saved for the psoas muscle, which due to habitual patterns of hip flexion in what we do for work and play is one of the major causes of lower back pain. Continuous awareness of the space between the pubis and coccyx and sitting bones in yoga poses and transitions can help alleviate already existing tightness, tension and/or lower back pain and can reduce the potential of lower back injury.

Gross (clench) vs. Subtle (lift) action

Practicing with a more gross, clenching sensation is okay when you’re learning to identify the muscles necessary to perform the bandhas, but in a regular asana practice the engagement is much more subtle… perhaps 20%.

Get Familiar With Your Pelvic Floor

Physiologically, this bandha is a diamond shape hammock of muscles that spans the space between the bones of the pubis in the front, the two ischium (sitting bones) on the sides and the coccyx in the back. These are your coccygeus, iliococcygeus, and the pubococcygeus muscles – known together as your Levator Ani, which form a part of the pelvic floor.

UDDIYANA BANDHA (THE ABDOMINAL RETRACTION LOCK)

Uddiyana bandha unites apana and prana at the navel center, the bandha described is called the rising or flying bandha.

Uddiyana Bandha Basics

  1. To learn Uddiyana Bandha practice in either a seated posture (with spine long) or standing posture with feet hip width and hands on thighs.
  2. Inhale fully inflating belly and lungs then exhale fully and forcefully until empty.
  3. With the breath held out draw your diaphragm in and up to hollow out the belly.
  4. Release your breath and uddiyana bandha when you cannot hold the breath comfortably any longer.
  5. Never exhale or inhale AS you move the body into the lock. Breathe after or before movement as appropriate.

Uddiyana Bandha increases vitality, toning effect on the visceral organs, muscles, nerves and glands, stimulates blood circulation and absorption. The heart is gently massaged and squeezed by the upward pressure of the diaphragm. The suction or negative pressure in the thorax draws venous blood up from the abdomen into the heart and at the same time, arterial blood is drawn into the internal organs.

Chakras most affected are:

Manipura (solar plexus), Anahata (heart), & Vishuddi (throat).

*contraindications: stomach or intestinal ulcers, uncontrolled high blood pressure, heart disease, glaucoma or raised intracranial pressure

JALANDHARA BANDHA (THROAT LOCK)

Jalandhara prevents an upward leakage of prana. Jalandhara regulates the circulatory and respiratory systems, stimulates the thyroid to balance metabolism, and is said to cure diseases of the throat.

Jalandhara bandha basics:

  1. Can be practiced in most postures.
  2. Full expression: shoulders up, chin to chest and jawline back.

Chakras most affected are:

Vishuddi (throat)

*contraindications: uncontrolled high blood pressure and heart disease

MAHA BANDHA (THE GREAT LOCK)

Maha bandha, or the Great Lock, is a combination of mula bandha, uddiyana bandha, and jalandhara bandha. Maha bandha should only be practiced under the guidance of an experienced teacher.

Don’t worry if bandhas continue to feel foreign. As you continue your yoga practice you will become more aware of the inner workings of your body.

Resources:

Pelvic Floor Dysfunction No More!

https://yogainternational.com/article/view/uddiyana-bandha-step-by-step

http://www.yogajournal.com/pose/net-bearer-bond/

https://www.jenreviews.com/yoga/

Autumn Adams
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Sanskrit Basics for Yogis

Autumn Adams

Sanskrit Glossary

A

Adho Mukha Svanasana: Downward Facing Dog
Ahimsa: Nonviolence
Ajna: Third Eye Chakra
Anahata: Heart Chakra
Aparigraha: Non-attachment/ non-greed
Ardha Matsyendrasana: Seated Half Spinal Twist
Ardha: Half
Ardha Chandrasana: Half Moon Pose
Asana: A steady, comfortable posture
Ashtanga: The Eight Limbs of Yoga (elaborate)
Asteya: Nonstealing

B

Balasana: Child’s Pose
Bandha: An energetic body lock
Bhujangasana: Cobra Pose
Brahmacharya: Moderation

C

Chakra: Energy center in the body
Chaturanga Dandasana: Four Limbed Staff Pose

D

Deerga Swaasam: 3 Part Breathing
Dhanurasana: Bow Pose
Dharana: Concentration
Dhyana: Meditation

G

Garudasana: Eagle Pose

H

Hatha: Sun-moon, physical aspect of yoga.

I

Isvarapranidhana: Surrender

J

Jalandhara Bandha: Throat Lock
Janusirshasana: Head to Knee Pose

K

Kappalabhati: Skull Shining Breath/ Rapid diaphragmatic breathing
Kleshas: Afflictions, include: Avidya- ignorance, Asmita- “I am” ness (egoism), Raga- attachment, Dvesha- repulsion, Abhinivesha- will to live
Koshas: Layers/sheaths of our being (5) Annamaya kosha, Pranamaya kosha, Manomaya Kosha, Vijananamaya kosha, and Anandamaya kosha.

M

Manipura: Solar Plexus Chakra
Mantra: Mystic sounds representing a particular aspect of the divine vibration. Used as an object for meditation.
Matyasana: Fish Pose
Mudra: Energetic seal, often a hand gesture.
Mula bandha: Root lock; perineum/cervix retraction
Muladhara: Root Chakra

N

Nadi Suddhi: Alternate Nostril Breathing
Namaste: The divine light in me honors the divine light in you. A common greeting in Hindu cultures.
Natarajasana: Dancer’s Pose
Netra Vyaayamam: Eye Exercises
Niyama: Observances including 5 ethical precepts

O

Om: Sacred sound vibration.

P

Parsvakonasana: Extended Side Angle
Paschimotanasana: Seated Forward Bend
Prana: Energy/life force
Pranayama: Breathing exercises

S

Salabasana: Locust Pose
Santosha: Contentment
Sarvangasana: Shoulderstand
Satya: Truthfulness
Saucha: Purity
Savasana: Corpse Pose
Setu Bandhasana: Bridge Pose
Sirsasana: Headstand Pose
Sukhasana: Easy Sitting Pose
Surya Namaskara: Sun Salutation
Swadisthana: Sacral Chakra
Svadhyaya: Self study and study of spiritual books

T

Tadasana: Mountain Pose
Tapas: Discipline
Trikonasana: Triangle Pose

U

Uddiyana Bandha: Upward Flying Lock
Urdhva Mukha Svanasana: Upward Facing Dog Pose
Ustrasana: Camel Pose
Utkatasana: Chair Pose
Uttanasana: Standing Forward Bend/Standing Forward Fold

V

Vasisthasana: Side Plank Pose
Virabhadrasana I, II, II: Warrior 1, 2, & 3
Vishuddi: Throat Chakra
Vriksasana: Tree Pose

Y

Yamas: Restraints that promote inner peace and avoid behaviors that bring suffering and difficulty
Yoga: To yoke; Union
Yoga Nidra: Yogic Sleep

Autumn Adams
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What’s the Difference Between Cobra Pose & Upward Facing Dog

Autumn Adams

As a new yoga student it can be super confusing when the yoga instructor isn’t exactly clear on the difference between cobra pose and upward facing dog in a vinyasa flow class…. so lets take a moment to clear things up and help you figure out which one is best for your body.

Step 1: Let’s take a moment to look at each pose separately

Cobra Pose Sanskrit: Bhujangasana

yoga-pose-cobra-pose

Bhujangasana or Cobra Pose strengthens the muscles of the back, legs, and arms. It is often taught toward the beginning of a vinyasa flow class or as a preliminary backbend to deeper backbends.

Here are 7 Tips to Improve Alignment in Bhujangasana

  1. Lie on the floor on your belly with hands underneath your shoulders and fingertips just back behind your collar bones.
  2. Either squeeze your legs together or take them so they’re hips width distance. Press your toe nails into the mat and engage your legs. Press your pubis (commonly called your pubic bone) into the mat and think of lengthening your tailbone down toward the earth (this will help take some of the compression out of the lower back).
  3. Draw your elbows in and shoulder blades down your back.
  4. With an inhale breath peel your chest up off the mat using the strength of your back. Gaze is forward and down with the jaw line drawing slightly back to maintain length in the cervical spine.
  5. Think of engaging your lower abdominals to provide stability to your lower back.
  6. Elbows stay bent in Cobra Pose. And shoulders continue to draw down your back.
  7. You may use the strength of your arms to lift a little higher, but know to back off when you feel any compression in the lower back.

Exhale to come out of the posture.

Upward Facing Dog Sanskrit: Urdhva Mukha Svanasana

urdvha-mukha-svanasana

Upward Facing dog is used most commonly in a vinyasa class as a linking posture that links Chaturanga Dandasana to Downward Facing Dog (Adho Mukha Svanasana). It is important to maintain stability through your center and keep your legs engaged.

Here are 7 Tips to Improve Alignment in Upward Facing Dog

  1. Since upward facing dog is normally taught from Chaturanga that is how we will address it here. To make sure your shoulders are in the right place for your upward facing dog it’s important to press forward on your toes when you take your chaturanga, so your forearms are perpendicular to the floor and your upper arms are parallel to the floor.
  2. With an inhale begin to pull your chest forward through the arms and roll over the tops of the feet.
  3. Your legs are engaged. Tops of your feet pressing into the mat with legs and pelvis off of the floor.
  4. Your arms are straight and perpendicular to the floor with your shoulders stacked directly over your wrists.
  5. Engage your lower abdomen to maintain stability in the lower back.
  6. Gaze (drishti) can be forward or up, but make sure you’re not dropping your head back and collapsing into the cervical spine.
  7. When you’re in the posture make sure your shoulders aren’t lifting up to the ears. Shoulders are drawing down and back is the shoulder blades draw in and down.

Exhale to exit the posture.

Step 2: Let’s Compare Cobra Pose and Upward Facing Dog side by side

Cobra Pose

Upward Facing Dog
Elbows bent and drawing in Elbows straight
Hips and legs are on the ground Hips and legs are off the ground
Tops of feet pressing into mat Top of feet pressing into mat
Legs together or hips width If coming from down dog feet are hips width
Lower abdominal muscles engaged Lower abdominal muscles engaged
Shoulders drawing down the back (away from the ears) Shoulders drawing down the back (away from the ears)
Gaze is forward and down Gaze is forward or slightly up
Tailbone drawing down toward the floor Tailbone drawing down toward the floor
Inhale to enter/exhale to exit Inhale to enter/exhale to exit

Step 3: Now the big question: Should I be practicing Cobra Pose or Upward Facing Dog?

Cobra Pose is truly a foundational posture. It’s great for improving strength of the lower back and reducing lower back pain. It helps lay the groundwork for deeper backbends by warming up the muscles of the back. This posture also strengthens the glutes, legs and arms. Cobra pose is a safe way to backbend in a vinyasa class for almost everyone. If you have any limitations in your lower back I highly recommend practicing cobra pose. I do not recommend straightening the arms. And I encourage you to be mindful as you backbend, so you’re not compressing the lower back… especially as your back becomes more flexible.

Upward Facing Dog is common mostly in vinyasa style/power yoga classes. I think that it is important to be able to move from high plank to chaturanga (low plank) to upward facing dog to downward facing dog without bringing the hips, knees, thighs down to the mat. If you have the strength to do that you have the strength in your core to support the lower back in this posture.

I recommend always warming up your lower back with a few rounds of low cobra before moving into upward facing dog… so that may mean that you take the first three vinyasas of your yoga class with cobra pose instead of upward dog.

If you’re new to yoga start practicing cobra pose and once you feel strong and confident in cobra begin to practice upward facing dog. Remember the tips I’ve listed here and enjoy your practice.

Please feel free to contact me if you have any questions.

Love and Light,

Autumn

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How to Teach Chaturanga Dandasana

Autumn Adams

how-to-teach-chaturanga-dandasana

Now is the time to brush up on your knowledge of chaturanga dandasana, so you can teach the pose safely. It is important to keep your student’s shoulders safe in their vinyasa yoga practice. It takes time and patience to master chaturanga.

Chaturanga has gotten a bad rep in the yoga community and has been dubbed the “shoulder shredder” and it’s not without due cause. This pose, when done incorrectly, can destroy the rotator cuff, injure the deltoids, and cause chronic pain in the upper back/neck. So why do we practice it?

Chaturanga Dandasana is an integral part of our yoga practice and when done properly builds strength and stability in the shoulder girdle and builds strength in our core. It’s important to fully master chaturanga before moving on to more advanced arm balances and inversions.

I’ve broken this post down into a few sections. I encourage you to read through all of the sections as there are many components to chaturanga dandasana.

Alignment Cues and Teaching Tips for Chaturanga Dandasana

As always, remember to build the posture from the ground up. A stable and strong posture needs a strong and sturdy foundation.

  • Hands are shoulder width distance.
  • Fingers are spread wide.
  • Press down through knuckles of index finger and thumb (hasta bandha)
  • Start from Plank Pose with the feet hips width distance.
  • Press forward onto your toes, so your heels stack over your toes.
  • Lower halfway down to create a 90 degree angle at the elbows.
  • Elbows stay in close to the body. Don’t let them wing out to the side.
  • Stretch the crown of your head forward and create a long line from the heels out through the crown of the head. Draw your tailbone down toward your heels.
  • Draw the navel in toward the spine to support the lower back.

7 Tips to Keep Your Student’s Shoulders Safe When Teaching Chaturanga Dandasana:

  1. Keep your hands shoulder width distance, fingers spread wide and press down into the base knuckles, particularly of the thumb and index finger.
  2. As you begin to lower down make sure your elbow points are pointing straight back behind you. They are not “winging” out to the side or “squeezing” into the sides of your rib cage. Remember: CHATURANGA IS NOT A PUSH UP! When the elbows wing out to the side the heads of the arm bones dip down, the shoulders round and the sternum sinks.
  3. Only lower half way down, to create a 90° angle at the elbow ie. your forearm is perpendicular to the floor and your upper arm is parallel to the floor.
  4. Think of drawing the shoulders away from your ears in Plank Pose and as you lower. Try not to collapse between the shoulder blades. Try to keep the shoulder blades on your back.
  5. Keep your core strong, press back through your heels, lift the fronts of your thighs and draw the navel in. Stretch the crown of your head forward, gaze is only slightly forward and down (don’t let the head hang).
  6. As you move from Plank Pose to Chaturanga press forward on your toes as you lower down, this will set you up for Upward Facing Dog.
  7. As you work on building strength it’s important to honor your body where it is TODAY, not where you want it to be. It’s okay to lower your knees down to the mat, so you can slowly and safely move through your chaturanga. You can also practice chaturanga at the wall.

Benefits of Chaturanga Dandasana

  • Strengthens wrists, arms (triceps!), and shoulders
  • Strengthens and tones the entire body (hello legs!)
  • Prepares the body for arm balances and inversions

Contraindications for Chaturanga Dandasana

  • Shoulder or wrist injury
  • Pregnancy (although this is debatable)

I hope you find these tips helpful. Please feel free to message me if you need more clarification. I’m always happy to help.

Love and Light,

Autumn

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