Yoga for Immunity

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Photo via Pinterest.

Now that cooler temperatures are here to stay, cold and flu season are coming soon. Today I bring you a few tips on how to use your yoga practice to boost your immune system. 

Tip #1: Work your backbends and twists.
  
Photos via Gaiam.

Backbends are great for stretching the spine, opening your chest and improving breathing. They also allow you to drain lymph from your system, and promote the movement of lymphocytes (germ-fighting white blood cells) in your body. Try a strong bridge pose while holding your ankles, or a deep twist in chair pose. Sadie Nardini's tips on the postures are here. And check out this post by Yoga Journal for some thoughts on how to do compassionate backbends. Be good to your spine!

Tip #2: Try a little downdog and tortoise.
Photo via Pinterest.
Photo via Seva Yoga.

Both downward dog and tortoise pose allow you to breathe more deeply and circulate fresh, oxygenated blood throughout your body... which means you flush your body with a detoxifying effect.

Tip #3: Breathe deeply. (Pranayama is your friend!)
Photo via Salva Magaz on Flickr.

Bikram yogis, you know this for sure: there's something powerful about starting your practice with standing deep breathing. Not only does it work as a preventative measure to avoid respiratory problems, but it can also protect you against something as yucky as bronchitis. Deep, slow, full breathing is one of the best ways to detoxify your body -- and you can bring this practice with you wherever you are! Try it at the office, while you're waiting for the train, or in your living room.

Tip #4: Set aside some time to rest.
Photo via Pinterest. 

Chances are, the last time you came down with a bad cold or the flu, you were busy, stressed, and/or not getting enough sleep. Taking the time to relax can greatly improve not only your outlook on life, but also your health down to the cellular level. So go ahead: schedule yourself a massage or take a rejuvenating hot bath. Meditate. Have a retreat day.  You deserve a break, and your body will thank you.

Tip #5: Try these foods. 
Photo via Pinterest.

To boost your immunity, eat yogurt, ginger, mushrooms, sweet potato, elderberry, and garlic. I find a hot cup of lemon ginger tea is an easy way to unwind at the end of a long day, and it leaves your sinuses feeling clear and bright.

For more reading on how you can fight toxins with yoga, check out this post from Lexi Yoga or this one from Yoga Xoga. 

Photo via 365 Days Yoga.

Be well, my lovely readers... and sniffles and sneezes, be gone! :)

Simple Home Practice

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If you only have time to spend 10 minutes on your mat tonight, try this practice.


First, ask yourself: which asana embodies how I am feeling right now? What posture does my body need?




Take five minutes to be with yourself, the way you are in this moment.


Next, do a posture that lets you live out a way you'd like to be, asking: how would I like to become?


End your practice with a deep falling out breath.




Photos via Liliezencoach, Flickr and my lovely lady Elizabeth Grothe.

Doing the Dishes

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Photos by me.

Lately I find meditation moments are available anytime.

I can be doing the dishes, my mind wandering, and then suddenly... I'm present only to the sensation of the sunlight coming in through the window, the beauty of a Roman coliseum, the sound of birds chirping out the window.


My breath moving in and out.

Present to the life I'm living.

All there is.


You don't need a special space or a ton of time in order to meditate. Allow yourself to be open to it even while you're doing something as mundane as the dishes.

I Believe I Can Fly: A Documentary to Make Your Heart Leap

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Seb Montaz's work is not for the faint of heart. His newest documentary, I Believe I Can Fly, just came out this week and it is stunning! If you're an adrenaline junkie, you'll enjoy watching these Europeans while they are skylining -- a cross between base jumping, slacklining and tightrope walking. Incredible! 


One of my favorite quotes from the film:


"You have to put fear to one side -- it will always be there... but you have to follow your path. It's all possible if you put enough energy into it."

For more posts on balance, check out my toe stand poem or this lovely video from PrAna. And if you'd like to feel fearless, try this meditation.

Feel the Yoga Burn with Sadie Nardini's Yoga Supersets

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Photo via the Gaiam Blog.

Are you ready to kick your yoga practice into high gear? Looking for a workout that you can use to burn through all the calories of the holiday season?

Or maybe you are just in need of a way to escape your latest yoga plateau.

Check out Sadie Nardini's supersets. She's got three wonderful circuits that will have your muscles buzzing and your blood flowing in no time. The best part about these simple exercises  is that if you keep them up, you'll start to notice an increase in your strength, endurance and power during class, too!

Sadie suggests that if you regularly practice yoga three times a week, adding in three days of supersets on your off days is a great way to go. You can alternate them, giving your different muscle groups the chance to rebuild tissue on your rest days.

Superset 1 will have your biceps, triceps and abs glowing as you do Chaturanga Knee-Down Pushups, Cobra Waves, and Core Curls.

Photo via LilieZenCoach.

Superset 2 will help you build strength in your quadriceps, hamstrings, glutes, and side abs as you kick into Downdog Splits, bend into Knee-Bent Lunges, and do Navasana Twists.


Photo via LilieZenCoach.

And once you've been doing Superset 3 for little while, you'll be ready for a handstand or two! This set strengthens the chest, back and low abs as you do Shakti Kicks, Swimming Locust and Crossed Kicks.  
Photo via Pinterest.

I was pleased to find that after only two days of practicing #3, I already felt stronger in my pecs and core. The Shakti Kicks were significantly easier, and I could feel myself start to gain the balance I'll need for handstand. It's quite empowering!

Photo via Pinterest.

Have a Hug

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All photos by Tyler Branch.

It's a Monday afternoon... which means we could all use a hug or two right about now! Go on... sneak up behind someone you love and give them a squeeze.



Or if you're even more daring, run up behind and snatch a piggy back ride hug :)


You could even sneak off somewhere quiet and have a romantic hug... the possibilities are endless.

Brighten Up

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All photos via Color Me Katie.

I recently discovered the most happy-go-lucky blog. Just browsing through the posts and silly photos at Color Me Katie makes me smile.

Katie is a freelance photographer and street artist dedicated to making fun things.

Two of my favorite posts of hers are about brightening up the world.

For instance, say it's a rainy day. Why let the weather get you down? Instead, place rubber duckies in puddles around town and watch as people smile as they realize there's a reason to be happy for the wet weather. Those ducks seem pretty grateful, don't you think? :)



Or, turn some plain rocks into colorful creations that almost blend into their environment. Adorable!



What's Pure (YogaEarth Purity Coconut Water)

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Photos via Pinterest and YogaEarth.
I'm not going to lie. I have a thing for the taste of coconut, the smell of the air after a sudden downpour, the feeling of wrapping up in pajamas after I towel off from a shower, and the bright, clean light of mid-morning coming through a window.

There is something precious about purity. I think I know why this is: because it's not common in our world.

Photos via Minimalissmo.

And yet, we need more things that make us feel refreshed. We need more simplicity. Our modern world could use a little of what we cherish on our yoga mats: focus; clarity; plain, graceful movement.

In my experience, the brands I enjoy most are the ones that produce a feeling of effortlessness when I experience them. For a brand to be memorable, there has to be something organic, something that just feels right about engaging with its products, something worth trusting in what's being offered. It's always been this way with YogaEarth... plus I've fallen in love with their latest and greatest: Purity, featuring 100% organic coconut water.


Photo by yours truly.

Purity is my favorite YogaEarth product to date, and a big reason why the brand falls into this category for me. While the other superfood supplements are wonderful, there's something so  approachable about Purity. Yogi or couch potato, it's a drink you can love. There's nothing demanding about YogaEarth Purity; when you drink it, you're asking for clean and easy hydration -- no performance, no endurance, no drama.

And its simple, classic coconut taste out ranks any other coconut water I've tried (including -- gasp! -- the name brands you see at the grocery store and in your studio's refrigerators).  Plus, that pure taste brings me back to the sunny beaches of Puerto Rico... honestly, who could ask for more?
Photos via Kamp Photography and YogaEarth.
Thirsty to try some? Check out my lovely Facebook app -- you can save $10 on any order using my special coupon code ("rachelstroud"). Good until 11/11/11!

In Pursuit of Coziness

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Photos by me.

Exciting news: I finished knitting a cowl! I'm pretty proud of my crafty work, especially since now I have something quite cozy to enjoy all fall and winter. I do so love this time of year when you can bundle up.

I've also been enjoying my muck-lucks lately :) My slippers are all worn out since I wear them around the house so much (the bottoms have come off and flop everywhere, but I can't seem to let them go quite yet). Any suggestions for new pairs?




Oh, and I almost forgot my favorite part of the cowl -- it doubles as a hood. I'm stoked for super warm ears and afternoon naps where no one notices me snoozing under all that yarn :)


If you'd like to make one for yourself, check out this knitting pattern. (FYI I decided since I don't have a fear of commitment and I didn't want to fool with a button every time I put the cowl on, it would be easier to sew the ends together as one big loop. Pretty clever, right?)

Fall Finds: Treat Yourself to Some Autumnal Love

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Above photo via Rose and Crown. Below photo via Sarah Rhoads.

Fall is in full swing. Before winter creeps up on us,  why not indulge in a little extra autumn-inspired bliss? Here are my favorite finds for the season.

Fall Fashion

Grey polish
via Pinterest

Knit socks and cozy cowls
via Union

  
via Urban Outfitters
 

At Home
 Freshly baked cinnamon rolls
via The Answer is Always Pork

Fresh milk delivered to your doorstep
via Pinterest
For milk delivery in Chicago, check out Oberweis, PeaPod and Fresh Picks.
For the Puget Sound area in WA, try Smith Brothers Farms.
For New York and Connecticut, try Hudson Milk.

Candles that smell like fireplaces or leaves
via Candle Delirium
via Yankee Candle

Lip balm and anything from this Etsy shop, really

Winter spice tea
via Twinings

Ready to curl up on the couch? Me too :)

Falling for Fall

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November is the perfect month for taking afternoon walks and crunching in the leaves on the way to meet a friend for pumpkin chai.



And then admiring the sunset on the way home, enjoying the smell of fires in fireplaces.


I wish someone made a candle that smells like fallen leaf piles, wood fires, and neighbors baking chocolate chip cookies. :)

Bikram Yoga Reading

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Photo via 365 Days Yoga.

For all you Bikram fanatics, I've got a few interesting posts and articles to check out. Happy yoga reading!


Lucille's Yoga Adventure
A blog featuring reflections of a Bikram Teacher Training graduate who opened her own studio. She offers honest, down-to-earth advice on things to consider if you're planning to open a studio (step number one is to find good people!), plus how to make the most of your training (ignore the drama, take notes on teaching styles you like, and live in the moment).


Photo via 365 Days Yoga.


Doctor's Orders
Yoga Lily's posts are the perfect mix of wisdom and whim. She's not afraid to get into the nitty-gritty details of a real-life yoga practice -- like the way even Bikram yogis feel lazy sometimes, and the fact that sometimes your body feels like a cat sitting on an old radiator during class. This week she offers an inspiring post on practicing Bikram yoga while recovering from injury. As she says, self-healing takes "caution, self-awareness, diligence. Yoga is not a magic bullet. But self-efficacy is."


Photo via Lululemon.

Prima Yoga Opening on Patch
An inspiring story of two sisters who opened a studio together. As someone who's always dreamed of doing business with my twin (or at least living closely so we could practice yoga together!), this one had me smiling.