Holiday Special: 5 Yoga Poses to Help You De-Stress

Riva G Yoga December 29, 2016

It's no secret that stress is often a major side-effect of the holiday season. Gift shopping, seasonal expenses, travel delays, and large family gatherings are just some of the factors that contribute to the higher levels of anxiety this time of year. I find my yoga practice to be the most helpful during these times, and even just a few minutes can make a huge difference.

Here are some of my favorite poses to help reduce stress and calm the mind:

1. Extended Puppy Pose

Puppy Pose helps lengthens the spine and calms the mind.

1. Come onto all fours, with your shoulders directly over your wrists and your hips over your knees. Walk your hands forward a few inches, and then curl your toes under.

2. With an exhale, move your hips partway back toward your heels. Keeping the arms active, slowly lower your forehead to the floor.

3. Keep the neck relaxed, as you feel a nice stretch in your spine. Stretch through the arms while pulling your hips back toward your heels. To deepen the stretch begin to straighten the legs.

4. Hold here for 10-20 breaths. Slowly lower to release.

2. Forward Fold

This calming stretch opens the calves, hamstrings, and hips, and strengthens the thighs and knees. Keep the knees bent if it's uncomfortable to straighten them.

1. Begin standing with your hands on your hips. Inhale.

2. Exhale and soften the knees as you start to slowly fold forward from the hips. Move your tailbone and hips back slightly as the body leans forward. Keep your knees soft.

3. Lower your your hands down to the ground beside your feet. Hollow out your belly and gently pull the chest bone down toward the tops of your feet. Try not to round the lower back. The fold should come from your hip joint.

4. If you are comfortable here, slowly begin to straighten your knees. Rotate your thighs inward and root into your heels. Stretch the crown of your head down toward the floor. Your gaze should be through the legs.

5. Hold for 10 breaths. To release, engage your abdominal muscles, soften your knees, and with an inhale lift from the hips while keeping your back long.

3. Bridge Pose

This pose provides a great stretch to the front body, and can be as energizing or restorative as you like.

1. Begin lying on your back, with both knees bent. and feet flat on the floor hip width apart. Keep the arms alongside the body, palms facing down.

2. With an inhale lift the hips up, and slowly roll the spine up off the floor. Gently squeeze the inner thighs together to keep the legs hip-distance apart.

3. Press down into the arms and shoulders as you lift the chest up. Engage the core and legs, buttocks to raise the hips even higher. Stay here for 5-10 breaths.

4. Exhale and slowly roll the spine down on the floor to release.

4. Happy Baby Pose

This calming pose provides a gentle stretch to the hips, inner groins and low back.

1. Begin lying on your back with your knees drawn in towards the chest.

2. Grab hold of the outside edges of your feet with your hands. Draw your shoulders down on to your back as you flex your feet.

3. Widen the knees as you pull them in toward your armpits. Try to stack ankles above knees.

4. Lengthen your lower back down toward the ground, with the intention of touching the tip of your tailbone to the floor.

5. Stay here for 8-16 breaths and then release release.

5. Child's Pose

This classic resting pose calms the brain while gently stretching the hips, thighs, and ankles.

1. Begin on all fours, with your shoulders directly over your wrists and your hips over your knees. With an exhale slowly lower the hips down to the heels and the forehead to the floor.

2. The knees can stay together or if more comfortable, spread them slightly apart. The arms can be overhead with the palms on the floor, or with fists stacked under the forehead, or they can be along side the body with the palms up.

3. Breathe slowly and deeply. Actively press the belly into the thighs on each the inhale.

4. Stay here for 10-20 breaths. Slowly inhale up to a seated position to exit.

The Eight Limbs of Yoga, a Brief Overview

Riva G Yoga March 28, 2016

The beautiful yoga poses we see are but one of the eight 'limbs' of yoga. There are seven additional core components to the practice, each of equal importance.

The components are like limbs in the sense that:

they all belong to the same body,
each one is essential,
one is not regarded higher than the other.

Together they form the framework for the yoga practice that ultimately brings unity of the mind, body, and spirit.

The eight limbs of Yoga are:

1. Yama: Ethics. Guidelines for interaction with others.

2. Niyama: Self-discipline. Rules for attitude and interaction with oneself.

3. Asanas: Physical postures.

4. Pranayama: Breathing exercises.

5. Pratyahara: Withdrawal of the senses. Non-attachment to external objects.

6. Dharana: Cultivating inner awareness and learning to focus our attention.

7. Dhyana: Meditation.

8. Samadhi: State of Oneness. Transcending the self, and realizing an interconnection to all living things.

Fashion & Fitness... can they co-exist?

Riva G Yoga October 21, 2015

As someone who left the corporate world to work in the yoga field, one of the most noticeable perks of my new job has been the work attire, or rather lack thereof. Trading in blouses, slacks, and briefcases for tank tops, stretchy pants, and yoga mats has been liberating in every sense. And while I’ve never felt more comfortable, I’ll admit, there are days when style has completely been tossed out the window, and when walking around in spandex probably looks as effortless as it actually is. So I’m left wondering, can comfort and chic co-exist in one outfit?

Let’s face it, as women we want it all – ease, performance, and style. I went about the research, aka online shopping, and came across a pair of pants that offered the full package: the ‘Do Everything Cuffed Pant’ by Lucy Activewear. They looked promising - effortless style and fashionable comfort - the perfect pair of pants to wear both in the yoga studio and then out to brunch. When the pants arrived I put them to the test. I paired them with a cropped tank, and took them out for the afternoon. They were stretchy enough for any yoga pose, but still cute enough to wear while walking around Brooklyn without looking like I just stepped out of the gym. Mission accomplished. I’m left with hope and joy; fashion and fitness have finally found common ground.

#favoritepantsever

Wearing: the ‘Do Everything Cuffed Pant’ by Lucy Activewear

Infused Water, Healthy and Delicious Hydration

Riva G Yoga July 23, 2015

Over the last few of years I’ve made it a goal to replace my beverage of choice from soda to water. I admit it wasn’t easy at first, but with a few tricks, I’ve found that water can be tastier and much more refreshing than any soft drink out there. One of the easiest ways to pump up the flavor in H2O is by adding fruits, vegetables, and herbs to produce infused water. It’s easy to make, and you can add any ingredients you like. Organic fruits are best, but not a necessity (just make sure to thoroughly wash the fruits first before adding them into the water.) You can easily control the intensity of the flavor by adding as little or as much fruit as you want.

Here are a few of my favorite summertime recipes:

Grapefruit Cucumber Water

Ingredients:

Pitcher of ice cold filtered water

One large grapefruit, cut into slices and then halved

Two small cucumbers, cut into slices

Directions:

1. Combine all ingredients in a pitcher and put in the fridge for 2-24 hours to allow the water to infuse. You can also squeeze some of the grapefruit juice into the water to intensify flavor a bit.

2. Serve cold.

Raspberry Lemon Mint Water

Ingredients:

Pitcher of ice cold filtered water

Two lemons, cut into slices

A handful of raspberries

A small handful of mint leaves, scrunched

Directions:

1. Combine all ingredients in a pitcher and put in the fridge for 2-24 hours to allow the water to infuse. You can also squeeze some of the lemon juice and muddle the raspberries to intensify flavor a bit.

2. Serve cold.

Blueberry Orange Water

Ingredients:

Pitcher of ice cold filtered water

Two oranges, cut into slices

A handful of blueberries

Directions:

1. Combine all ingredients in a pitcher and put in the fridge for 2-24 hours to allow the water to infuse. You can also squeeze some of the orange juice and muddle the blueberries to intensify flavor a bit.

2. Serve cold.

Watermelon Kiwi Mint Water

Ingredients:

Pitcher of ice cold filtered water

Two slices of watermelon, cut into cubes

Two kiwis, cut into slices

Directions:

1. Combine all ingredients in a pitcher and put in the fridge for 2-24 hours to allow the water to infuse.

2. Serve cold.

Getting Started, What You Really Need to Begin a Yoga Practice (Hint: it's not Flexibility)

Riva G Yoga July 16, 2015

‘I’m not flexible, I can’t practice yoga’ – does that sound familiar? Despite all of the bendy and twisty photos you may have seen, the truth is that you don’t have to be flexible, or able to stand on your head, to practice yoga. In fact, being inflexible is one of the best reasons to begin a practice. Most of us aren’t born with the ability to touch our toes to our heads or balance on our hands, but with time, patience, and practice, you can develop the strength and flexibility to get there. All you really need is an open mind and the willingness to try.

So how do you go about getting started? The first step is learning about the different styles of yoga and then deciding which one is the best fit for your needs. Below is a breakdown of some popular yoga styles:

1. Ashtanga – a rigorous style that follows a specific sequence of postures, always practiced in the same order. Try this if you’re looking for a physically demanding practice, and enjoy routine.

2. Bikram – includes a series of 26 postures (again, always in the same order) performed in a room heated to 104 degrees Fahrenheit with 40% humidity. Give this 90-minute practice a go if you love the heat and are prepared to sweat buckets.

3. Hatha – a broad term referring to any practice that includes yoga postures. In general, a class labeled as Hatha includes basic yoga postures, and isn’t too rigorous. If you’re looking for a more moderate practice, this is a good place to start.

4. Hot Yoga – similar to Bikram in that the room is heated, but different in the sequence of postures. Try this style if you want to sweat a lot but are looking for a deviation from the classic Bikram class.

5. Restorative –A restorative class is both relaxing and revitalizing, but requires no effort to get into or stay in each pose. Props like bolsters, blankets, and blocks are used to support the body in a series of passive stretches. If you’re looking for something mellow and tranquil, this is it.

6. Vinyasa – literally meaning ‘flow’, vinyasa classes will have you moving fluidly from pose to pose with a focus on the breath. The sequence of postures is almost never identical from class to class. Give this style a try if you like a challenge but dislike routine.

Once you’ve decided on a style, the next step is determining where to practice. As a beginner, it’s always ideal to start out in a private or group class, where a teacher can provide guidance and give hands-on adjustments. Also, there are little to no interruptions in a classroom, unlike a home-practice. But if the cost of a studio is a deterrent, there are a number of fantastic resources available online which provide virtual classes taught by highly qualified teachers. Monthly memberships to these websites are often equivalent to the price of a single class at a studio.

What you’ll need for class: comfortable clothing and a yoga mat. The mat doesn’t have to be expensive, it’s there to provide cushioning and traction while you move into and out of the postures. Some studios provide mats, but it’s nice to have your own, especially if you plan on practicing at home. As for props like blocks and straps, those are generally provided by the studio, but if you’re doing a home practice it’s not a bad idea to have these helpful items on hand.

Congratulations, you're almost ready to begin. The last, and perhaps most essential thing to have, is the right attitude. Being open-minded and eager to learn are far more important than the brand of your yoga mat. Realize that the practice will be challenging, humbling, and also rewarding. Don’t compare yourself to others, and allow yourself to enjoy the process of learning.