How to work through the quarantine blues!

As I wept

in the arms of darkness,

I heard the voice of my grandmother say

Nothing stays the same, darling,

not even pain.

Life is a path of change.

Of ecstasy and ache.

So, no matter what the storm claims

let love light the way.

~ Tanya Markul

Hi friends!

Wow, what a year this has been so far! It has been full of every possible mind state with continuous fluctuations in mood from day to day! Feelings of instability, frustration, fear, layers of sadness, hope, love, despair, overwhelm to name just a few. I don’t know about you, but I certainly couldn’t have imagined this in my wildest visions. Yet, I'm heartened to see so many people showing up in the practice to do the inner and outer work needed during these times.

We all must find our ground among it all. Perhaps I can offer you some guidance?

As we continue to respond to everything going on in the world, I am also riding the waves of change right along side you. 

I made a public commitment to you in the early stages that has been (and will continue to be) showing up, being here with you, and hopefully providing a place where you can focus on caring for yourself, your community, and the planet. At the root of what I offer is the premise that we can support ourselves and our communities, and we can take back our health and wellbeing. 

We all need care and I hope the information I share with you continues to be a salve for all that troubles you and our beautiful world.

"the body is always self-suggesting what is possible and what it needs. It is through deep listening that we come to know the most skillful way to proceed." Donna Farhi

By being still and focusing on our daily practices or rituals with intention, you can gain insight into what your body is feeling, what it needs, and respond in turn.

I have been offering twice weekly live YouTube classes for anyone who would like to show up and offer themselves the space to soften, room to release, ways of unwinding, de-clenching and unpacking. I hope you can join me, I’m on every Tuesday and Thursday at 4pm EST!

These practices are a way for us all to step away from this wild ride and slip into the gap. Spiritual teachers, like Eckhart Tolle, Ajahn Brahm and Deepak Chopra, explain the Gap as being the silent space between thoughts. It is the space where the mind becomes still, quiet and where we can fully experience present moment awareness.

This is one of the most potent things we can offer ourselves in a time of turmoil. To step away from it all and just be. A place of solace, where the media cannot touch us, the headlines fall away, an inner sanctuary that soothes the soul and gives us the courage to stand up again and go forward!

Change is a part of life and is continuous. My wish is the we collectively continue to care for each other and ourselves with deep and meaningful practices. Giving us the power as we step up to each wave of change with clarity and commitment to make a difference in this world now and for all future generations.

May we all adopt the intention to be kinder to one another, ourselves, and be patient with our processing. These are challenging times for everyone!

It's a honor to be here with you. Wishing you so much love!

If you're looking for some practical support during these times be sure to check out Easing Tension at your Desk and What is Meditation?  (if you haven't seen them already). 

Watch the video below to boost your health and immunity through a guided practice of Breath, Qigong and Yin  along with some acupressure points you can use in your practice or anytime. My YouTube channel is full of videos to support you that are free to use anytime.

Please 👉🏼 SUBSCRIBE and like/comment on any videos you have enjoyed to help me grow the content for you!

In addition you can always hop on over to Vimeo or the Zenevate yoga app to view over 85 videos for your practice needs. Both can be streamed to your larger laptop screens and tv to practice alongside me.

VIMEO

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STAY CLOSE FRIENDS!

I’ll be sharing our newest project and journey out west with you all very soon in the next post!

Gentleness and ease through the Holidays!

During the holiday season, many of us could benefit from stress-reduction techniques like meditation, yin yoga, massage, breath work, mindfulness, acupuncture, and of course eating well while maintaining good hydration.

We are a true reflection of the natural world, and ever changing with the ecosystem. In order  to remain balanced, we need simply to open our eyes and observe the world. In TCM each season has it’s own set of characteristics.

Winter governs the water element, or Zhi. The color of the water element is black, its direction is north, its flavor is salty, and the associated organs are bladder, adrenals and kidneys.

Water is the most yin of all the five elements. The organ systems associated with Water rule metabolism and maintain homeostasis, a dynamic continual rebalancing.

The earth’s surface is approximately 75% water, and water makes up about 60% of our adult body weight, yet it has no shape, taking the form given to it by its container. It is mutable and can become solid as ice or manifest only as vapor. The most yielding of all the elements, it will break down even the hardest rock over time and find the path of least resistance to move around any obstacle.

During this time of year, the temperature falls and the seasons change from weak Yin (autumn) to extreme Yin (winter) the Kidneys become stressed and our Kidney qi becomes deficient. It is therefore especially important to nourish the Kidneys at this time of year and we should actually start in autumn to help the Kidneys cope with the transition of the changing seasons.

Winter teaches us that the only way to embrace the powers of the season is to surrender to it and learn from what it has to offer us. The earth grows quiet and in the deep stillness of nature, winter calls upon us to look inward, to reconnect to our inner being, to befriend the darkness within us and around us.

So how do we maintain balance?

• Take Time to Listen and Recharge:

Winter is a time to recharge; so learn to listen—listen to what others have to say and listen to your heart speaking to you. This is a time of receiving, not doing. Be patient: as winter is a time to go within, your inner being comes closer to the surface in winter. Keep a journal and record your feelings, thoughts, and dreams: donʼt analyze them, just record them. Donʼt fear your darker side; allow any and all images to unfold; look at them again later and see if the images convey an inner message to you.

• Rub, flick and massage the ears: Rub, flick and massage the ears until they become hot. In Chinese medicine the ears are related to the kidneys. Since stress can wreak havoc throughout the entire body, treating the ears is an effective and efficient counter measure. Rubbing your ears is a great stress-reduction tool. Use your thumb and index finger to apply acupressure to the whole ear, moving from the top of the ear down to the earlobes. You can do this simultaneously on both sides. The ears are also a microcosm of every physical and energetic system of the body. When we work on the ears we work on everything!

• Massage/Tap the kidneys: Massage the Kidneys in ‘inward’ circles (applies to winter only) Up on the outside, the hands come together on top of the circle, downwards in the middle and continue, to nourish the Kidneys.  Massage with open palms inwards until the Kidneys become warm. You are using the Heart fire (summer, pericardium 8) to warm Kidney water (winter) We are also activating the Ming Men (GV4), an Energy Gate that is also known as the Door of Life or Gate of Vitality and which is directly associated with the Kidney Organ/Energy system and the health of Kidney Qi.

When you have finished massaging and feel heat in the Kidneys, tap over the area with loose fists, this removes any excess qi or stagnation. Continue to tap bringing the fists together and moving down the spine to the tailbone, then tap out to either side of the Gluteus Maximus, this is the way the Kidney energy drains downwards. Wipe off. You can always follow by tapping further down the inside of the leg, following the Kidney Meridian, and finish up at Kidney 1, massaging or tapping the point. This is maybe more effective but optional. The important part is moving stagnant energy out and nourishing the Kidneys, which balances our basic Yin & Yang and therefore has a positive influence on every system of the body.

• Keep Warm: Chinese medicine says that the neck and shoulder areas contain the “Wind” points through which pathogens can enter, so keep these areas protected; wear a scarf and keep your neck covered. Meanwhile, enjoy everything that winter has to offer, within nature and within your inner self.

• Take a hot bath: Hot baths are a wonderful way to indulge in self care. Light some candles, fill the tub with hot water. Add essential oils that you connect with to encourage relaxation and flow. Add flowers or herbs like chamomile, rose petals, lavender flowers, rosemary, eucalyptus, honey, sage, lemons or anything your heart desires. The possibilities are endless! Slip in and soak for 30 minutes while listening to a guided meditation or soft soothing music.

Ah!

• Drink lots of water: Water, water, and more water! Drink a mug of warm water first thing in the morning to help hydrate the tissues and organ system. Add some lemon, honey, ginger or keep it simple. Just drink up! Continue to drink a glass every couple of hours throughout the day. Water in, water out. Keep it flowing!

• Go with the Flow: There is a famous Chinese medical saying: “If there is not free flow, there is pain. If there is free flow, there is no pain.” In other words, physical and emotional health is achieved when there is free flow throughout the channels of the body. Disease arises when the flow stops. We can take this thinking and apply it to holiday stress. Things never go according to plan. Whether it’s to do with travel, food or gift giving, Try to focus less on the details and more on your ability to flow through them.  

• Spend more time in nature: This is a beautiful time of the year, not only a nice break from summers heat but also a reminder of the magnificent beauty and gifts that surround us every day. Get outside, hug tress, imagine sending grounding roots deep into the center of the earth, and release any stress down and out. Take long walking meditations in the woods and listen to the creaking and swaying of the trees, communicate with everything in your surroundings. Embrace the quiet moments sensing the grace that every breath offers you!

• Eat warming foods of the season: In winter our bodies need warming foods like soups made with hearty vegetables and rich stocks. Whole grains, steamed winter greens and roasted nuts are good on cold days and offer nourishment to feed the body and tonify/fortify the kidneys. Nourish yourself well with warm foods and lots of water.

You all have an abundance of tools to use to feel safe, secure and happy in every season of life. Choose to step into your inner knowing and take the time to nourish yourself on every level.

Stay balanced, stay hydrated, and enjoy!

Happy holidays!

with love and ease,

Angel

Nourishing Autumnal recipes!

With autumn in full swing, and the weather changing, so should our diet!

So what should one be eating at this time of year? As the temperatures drop, we need to nourish and warm the body from the inside, to balance the yin and the yang. If we’re eating ‘cold’ foods, also known as yin foods, such as fruits, raw vegetables, salads and cold drinks, we’re overpowering the yin, leaving us feeling cold from the inside out and more prone to falling ill. Therefore, the colder months are all about eating the grounding and nourishing yang foods that are going to balance our hormones, strengthen our immune system, boost our energy and feel well rounded.

Most importantly, in Traditional Chinese Medicine, it’s about eating seasonally and locally. That is the rule of thumb. The following foods are the ones that are in season now and that should be a part of our diet:

• Root vegetables: carrots, squash, pumpkin and sweet potato

• Whole grains: brown rice, quinoa, oats and millet

• Legumes: beans, chickpeas, lentils, soybeans.

• Green vegetables: broccoli, spinach, kale, celery, rocket and artichokes

• Fruit: apples, pomegranates, citrus fruits and pears

• Fish: sea bass, cod, sole and haddock

• Herbs: ginger, turmeric, cinnamon, rosemary, thyme, basil and dill.

Give these tried and true recipes a go and let me know how you tailor them to your own desires!

*SEASONAL BUDDHA BOWL WITH SPICY PEANUT SAUCE

I love buddha bowls because of the versatility it offers. You can add or subtract anything you like according to the season your currently in. For this particular recipe I roasted all my root vegetables. However if it was spring or summer I would likely keep them raw and cold, as well as switch everything up with more spring or summer vegetables.

Ingredients:

• 14 ounces tofu ( use firm or extra firm)

• 1 large yam or sweet potato, cut into ¾ inch cubes

• drizzle of olive oil

• 3/4 cup uncooked black rice ( or other rice or grain- both optional)

Peanut Sauce Ingredients:

• 3 thin slices ginger- cut across the grain, about the size of a quarter.

• 1 fat clove garlic

• 1/4 cup peanut butter (or sub almond butter!)

• ¼ cup fresh orange juice (roughly ½ an orange, I used blood orange)

• 2 tablespoons Braggs Liquid Amino Acids (Note: Tamari will turn this unpleasantly dark)

• 3 tablespoons maple syrup, honey, agave or sugar substitute

• 3 tablespoons toasted sesame oil

• ½ –1 teaspoon cayenne pepper

• 3/4 teaspoon salt

Bowl Veggie Options:

• 1–2 cups shredded cabbage

• 1–2 cups carrots

• 1–2 cups beets

• 1 cup sliced snap peas / green beans sautéed or raw

• ½ cup thinly sliced radishes

• fresh sunflower sprouts / pea sprouts / or shredded roasted brussels

Instructions:

Preheat oven to 425 F

Blot dry, then cut the tofu into 2 inch squares or 2-3 inch long strips ( that are ¾ inch thick).  Place on a parchment-lined sheet pan. Sprinkle lightly with salt.

Cut the yam and any other veggies your roasting into ¾ inch cubes and place on the other side of the sheet pan ( or another pan). Drizzle lightly with olive oil and sprinkle with salt. Toss and spread out.

Make the peanut sauce, placing every thing in a blender,  and blend until smooth. Reserve ½ of the peanut sauce for the bowls. Use the remaing to coat the tofu. Pour over tofu and brush tops and sides. Leave a generous amount on the top of each piece.  Place in the hot oven for 25-30 minutes.

Cook the rice.

Prep all your veggies. And remember, these are just options for you, feel free to use what you like, adding or subtracting from the list.

When the tofu is caramelized  and the sweet potatoes are fork tender, assemble your bowls.

Drizzle with the remaining peanut sauce. Or place the peanut sauce in a little dish on each bowl.

*CREAMY CARROT SWEET POTATO SOUP

I love soups and could have them daily when the weather chills! This is an incredibly yummy and satisfying soup, full of flavor and very nutritious.

INGREDIENTS:

Soup

• 1 tablespoon coconut oil

• 2 cups chopped yellow (sweet) onion

• 2 cloves garlic, minced

• 1 tablespoon minced fresh ginger

• 2 tablespoons red curry paste

• 4 cups low-sodium vegetable broth, plus more if needed

• ¼ cup raw almond butter or peanut butter

• 3 cups diced peeled carrots

• 3 cups diced peeled sweet potatoes

• ½ teaspoon fine-grain sea salt, plus more to taste

• Freshly ground black pepper

• Up to ¼ teaspoon cayenne pepper (optional, if you like spice)

Toppings:

• Minced fresh cilantro

• Fresh lime juice

• Roasted pumpkin seeds (optional)

• Vegan sour cream (optional)

Roasted pumpkin seeds

• ½ cup raw pumpkin seeds

• 1 tablespoon plus 1 teaspoon low-sodium tamari or coconut aminos

INSTRUCTIONS:

1. To make the soup: In a large pot, melt the coconut oil over medium heat. Add the onion, garlic, and ginger and sauté for 5 to 6 minutes, until the onion is translucent.

2. Stir in the curry paste. In a small bowl, whisk together some of the broth with the almond butter until smooth. Add the mixture to the pot, along with the carrots, sweet potatoes, salt, and remaining vegetable broth. Stir until combined.

3. Bring the soup to a low boil over medium-high heat and then reduce the heat to medium-low. Cover and simmer for 15 to 20 minutes, until the potatoes and carrots are fork-tender.

4. Roast your seeds in the oven or pan on stovetop until they are lightly burnt or crispy and have a beautiful nutty scent

5. Ladle the soup carefully into a blender. You will likely have to do this in a couple of batches, depending on the size of your blender (never fill your blender past the maximum fill line). Being careful to avoid hot steam escaping from the lid, blend on low and slowly increase the speed until the soup is completely smooth. (Alternatively, you can use an immersion blender and blend the soup directly in the pot.)

6. Taste, and season with salt and black pepper. If you’d like more spice, add a pinch or full ¼ teaspoon cayenne pepper, and blend again. Transfer the soup back to the pot and reheat if necessary. If desired, you can thin the soup out with a bit more broth if it’s too thick for your preference.

7. Ladle the soup into bowls and top with minced cilantro, a squeeze of lime juice, and optional roasted seeds. This soup will keep in the fridge for up to a week, and freezes well for 1 to 2 months.

*CELERY SOUP

Another of my favorite soup recipes! I often make this one a couple of times a month, mainly because it doesn’t last long in my house! Alternatively this soup is wonderful as a cold soup in the summer.

Not only is this soup creamy and delicious as well as extremely versatile. Its also nutritious and can be made vegan or vegetarian.

Celery fights inflammation, lowers cholesterol, lowers blood pressure and is super high in antioxidants, just to name a few.

Ingredients:

• 2 tablespoons olive oil, or coconut oil

• 1 onion, diced

• 4 fat garlic cloves, rough chopped

• 6 cups celery, sliced thin (about 1 ¼–1 ½pounds) 1 extra large head, save some leaves for garnish if you like

• 2 cups potatoes, sliced into ½ inch thick rounds ( about ¾ lb – 1 extra large russet peeled, or use a few yukons, unpeeled.

• 4 cups veggie broth

• 1 cup water

• 1 bay leaf ( optional)

• 1 teaspoon salt

• ½ teaspoon pepper

• ¼ – 1/2 teaspoon cayenne

Add:

• ¼ cup fresh dill (small stems ok)

• ½ cup fresh parsley (small stems ok)

• Stir in: ½ cup (or more) of vegan sour cream, plain yogurt, or cashew cream.

Instructions:

Heat the oil in a big pot over medium high heat,  and add the onion, stirring occasionally, letting the onions get golden, about 5 minutes.

While the onions are cooking, rough chop the garlic, celery and potatoes.  When the onions are golden add the garlic and stir 1-2 minutes, until fragrant. Add the celery, potatoes, broth, water, bay leaf, salt, pepper, and cayenne. The liquid should just cover the veggies. Cover, bring to a rolling boil, turn heat down and simmer gently until potatoes are tender, about 10 minutes.

Turn heat off, add the herbs and just wilt them (don’t cook herbs or you lose the vibrant color!)

Using an immersion blender blend until very silky smooth – OR if using a regular blender, let cool before blending in smaller batches. ( If blending warm soup, fill blender no more than halfway full, cover tightly with a lid and kitchen towel, holding it down firmly, when you start the motor (on the lowest setting, working up gradually) to prevent a blender “explosion”).

Blend well, a full minute, until herbs are fully blended, creating a vibrant colored soup. For extra “green” color, add a handful of raw spinach if you like, or more fresh parsley. Place it back in the same pot over low heat. Stir in your choice of sour cream, or any of the other options.

***Gently heat, careful to not over simmer, or you may lose the lovely vibrant color.

SO delicious!

BUTTERNUT SQUASH - BRUSSEL SPROUT - APPLE - BREAD STUFFING

Okay guys, this recipe has not been altered at all from the original I found online. Its so perfect I cant imagine needing to change anything. Its also vegan, full of goodness, hearty, and perfect for the holidays!

Ingredients:

• 1 pound butternut squash, cubed

• 1 pound brussels sprouts, halved

• 1 medium gala apple, cut into a 1/2 inch dice

• 2 shallots, thinly sliced

• 3 tablespoons olive oil, divided into 2 tbsp and 1 tbsp

• 1 cup onion, diced

• 1 cup celery, diced

• 10 slices bread of choice: crusty sourdough, dry cornbread, whole grain, or, if you are gluten free, millet bread from Food For Life will work nicely. Prior to preparing the recipe, leave bread out for a day to become slightly dry, then cut into cubes.

• 1 1/2 cups vegetable broth (plus extra as needed)

• 2 teaspoons fresh rosemary, chopped

• 1 teaspoon fresh thyme

• 1 teaspoon chopped fresh sage

• 1/3 cup dried cranberries

• 1/3 cup pecans or walnuts

• Sea salt and pepper to taste

Directions:

1. Heat oven to 400 degrees. Toss the squash, brussels sprouts, apples, and shallots in 2 tbsp oil and season well with salt and pepper. Roast till vegetables are very tender (I actually like my sprouts a bit singed) and remove from oven. Reduce oven heat to 350.

2. Heat other tbsp oil in a large pot. Sautee the onion and celery till translucent (about 5-8 min). Add the bread cubes and allow them to get golden brown with the veggies in the oil. Add a dash of salt and pepper.

3. Add the roasted vegetables, vegetable broth, cranberries, pecans, and seasonings. Stir the mix till the broth has almost entirely absorbed in the toasted bread. Transfer to a baking sheet and bake at 350 for about 20 minutes. Serve hot. And delicious.

This is delicious for days on end. I have heated this up next day in a skillet to make it hash brown like, I’ve put a fried egg on top, I’ve also eaten it cold. Amazing every time!

Original recipe here.

Enjoy all the seasons have to offer, eat well, and share your meals with others. The people who give you their food give you their heart! ❤️

Fall is in the Air, how do you take care?

Happy Fall everyone!

I am just returning from a beautiful week in Colorado where I joined a group of extremely experienced physical therapists, bodyworkers, movement educators and anatomists for a 5 day cadaver dissection lab.

Gasp…what? “Thats insane,” my family said. “How can you handle that?” Little did they know I’ve done them before but this was surely the longest one!

My answer to all who questioned why I would want to do such a thing….knowledge! The deeper into these bodies I can see, the more I can understand our patterns, habits, defaults, and how to create a new relationship with the form we occupy. I am grateful for the experience, for the gifts we received along the way and for the teachers we carefully and respectfully dissected over the 5 days.

Now I cannot tell a lie…always been a terrible liar! It was extremely challenging and emotional the first 2 days as our cadavers stories in their bodies unfolded. Yet as we developed a new sense of working with them, everyday became a little easier knowing they chose to offer the gift of their forms for our exploration.

So every day I created a ritual for myself to clear my energy and offer my deepest respects and gratitude for the ability to look deep within the layers of being.

We were situated close to a beautiful national park called Garden of the Gods. It has these amazing red rock formations scattered around, hiking trails, nature, and even had several deer show up to offer their spirit guidance. I would sit each day at lunch, sometimes with my lab mates and sometimes solo. Gazing about these magnificent rock formations, listening to the rustling wind, watching the leaves blow by, the colors in the sky continuously changing and taking slow deep breaths to fully embrace what I needed to clear out, a letting go of any lingering thoughts that didn’t serve me in the least, stories that weren’t actually mine!

Sometimes the land will speak to you -- if you listen.

Its the beautiful season of Fall and we can see release everywhere -- demonstrated by the trees - their natural loss of leaves shows us that letting go is a natural part of our existence.

The trees don't die, they simply draw their energy inward preparing for a period of growth where their inner resources become more important than their external expression.

With fall we take the time to turn our attention inward and tend to the inner letting go.

The days are becoming shorter and darker this time of year and if we look at the natural world we can see there's an organic slowing down and a turning inward happening all around us.

In Chinese Medicine this is the time of the metal element.

A time for focusing, gathering, and collecting. After the height of summer which emphasizes activity and external connection we now have the opportunity to turn inward and move slower. This is also a great time of year to reflect on letting go both psychologically and physically. Just as the trees lose their leaves this time of year, we may also feel the need to let go of what is no longer serving us. 

Taking the time each day for self reflection, listening inward, and letting go was just part of my self care.

Creating some simple seasonal practices are a beautiful way to weave more intention and wellness into your life.

Fall and winter can make one feel cold and tired. 

One of my daily traditions during this season is to take a hot foot bath with mugwort.  Afterwards I apply moxacones on the first acupuncture point of the Kidney meridians. It warms my entire body while also promoting good sleep and helps give you a little booster if you feel a tad low. I do this in combination with some relaxing activity like finger knitting or reading something inspirational, meditating. This has been by far one of my favorite treats to self. I’m a big fan of hot baths with herbs and flower medicine.

Feet are the foundation of the body’s energy system, and often the most overlooked in self care.

According to traditional chinese medicine six meridians (energy channels of liver, gall bladder, kidney, bladder, spleen, and stomach) run through the feet. Another great way to care for your feet while stimulating these meridians for optimal functioning is to use a small ball to roll your foot bed out on. It softens the tissues of the plantar fascia, stimulates the meridians, brings ease to tired or tight feet, and promotes an overall sense of relaxation that spreads up through the legs.

I suggest you roll your feet out first, hot foot bath with mugwort puck, and then a little moxibustion on kidney point 1.

Located on the bottom of the foot, Kidney 1 is the lowest acupuncture point on the entire body. This relates to the point’s best-known use, which is to drain excess from the upper part of the body, especially the head.

In acupuncture terms, it is called excess qi or Wind or Yang, but it’s actually an intuitive concept to which Westerners can easily relate. 

It’s what we mean when we say someone is “all in their head.” Basically, a whole bunch of energy, which should be evenly distributed throughout the body, gets concentrated in the head. This causes us to over think and obsess on things, feel anxious and eventually depressed, and experience physical symptoms such as insomnia, headaches and migraines, dizziness, and even poor vision and nosebleeds. 

Kidney 1 is a mechanism for dispersing all the stuff that most of us have swimming around in our heads, preventing us from the emotional calm and physical comfort we crave.

A natural insomnia remedy

Ask most people who suffer from insomnia why they can’t sleep and they’ll tell you it’s because they can’t turn off their mind. Kidney 1 to the rescue! 

Insomnia caused by relentless ruminating is exactly the type for which Kidney 1 is great. 

Your lifestyle and diet also play a role in a healthy transition of seasons.

Our immune system will function at its highest when we’re getting enough sleep, eating healthy, staying hydrated, and getting plenty of vitamin C from foods. Foods rich in vitamin C include broccoli, cantaloupe, cauliflower, kale, kiwi, orange juice, papaya, red, green or yellow pepper, sweet potato, strawberries, and tomatoes. Try to eat seasonal foods when you can for optimal nutrition. Our bodies are very much in sync with the seasons rhythms and often need the foods grown at that time of year to sustain balance.

So much of your immune system lies within your digestive tract. There must be a proper balance of good bacteria versus bad bacteria (some research suggests 85% good vs 15% bad is optimal). Eating excess sugar results in the equivalent of having a high-school party at your parent’s house and having it overrun by unwanted party crashers. The party crashers are the bad bacteria, which, when these colonies proliferate, may result in sickness.

Sugar causes systemic inflammation in the body, manifesting as either joint pain, organ distress, diabetes, and possibly a cold.

As for movement practices its a time of slowing down here also. Taking the time to add some yin postures, restorative yoga, or somatic movement can be simply divine. Allowing you to be close to the ground, supported and nurtured by the earths embrace.

For guided practices in yin, restorative and somatic please take a look at my on demand page 👈🏼

I wish you all a sweet transition of seasons in body mind and spirit. Please don’t hesitate to reach out, let me know what I can assist you with and what topics are of interest.

As we move into Winter I’ll be sharing some yoga practices with the addition of acupressure points. Stay tuned, stay happy, stay healthy!

Until then, BE WELL!

Angel

"In the deep fall, don’t you imagine the leaves think how, comfortable it will be to touch, the earth instead of the, nothingness of air and the endless, freshets of wind?... And at evening especially, the piled firewood shifts a little, longing to be on its way." ~ Mary Oliver

Join us for Morocco 2020 yoga retreat: SOUL DUST JOURNEY

🙏🏼 Teaching schedule: BINDU YOGA

Videos on demand: VIMEO

Self Care with Moxibustion

It’s that time of year again and we all need to be vigilant in our own wellness!

As most of you know, I am a big fan of self care and have quite a variety of treatments I do for myself and my family. And as we move closer and closer to cold and flu season, let’s consider a home remedy gifted by the ancient Chinese tradition – moxibustion.

Moxibustion: is a form of heat therapy that consists of burning the dried leaf on or above specific points on the body. This herb is known as mugwort, moxa, or Aì yè in Chinese medicine. It helps to warm areas of the body with the intention of stimulating circulation and lymphatic flow. It also helps to smooth the flow of Qi and blood and expel pathogenic influences. The scent of moxa is very distinct and many people find it to have a therapeutic and relaxing aroma.

When is moxibustion used?

Moxibustion is used for:

• Pain due to injury or arthritis, especially in "cold" patterns where the pain naturally feels better with the application of heat. Help to speed up healing of any injury.

• Digestive problems , irregular elimination, stomach aches, gas, bloating and diarrhea due to cold patterns.

• Gynecological :cramps, uterine spasms and obstetrical conditions, including breech presentation in late term pregnancy

• Protection against cold and flu strains, as well as overall immune support.

• Warm Channels and Dispel Cold Damp (Think along the lines of nagging joint pain that worsens during the winter.)

• Induce smooth flow of Qi & Blood (Back to basics- cold contracts and slows, but heat expands and quickens, allowing the free flow of energy and blood to and through and area that requires healing. Mugwort is actually used internally as well to move the blood and promote healing.)

• Strengthen Yang Qi (The benefits of raising the Yang energy are too numerous to list, but depending on the organ system involved will range from increasing sexual function to rectifying chronic loose stool.)

• Add energy (While needles move and balance energy, moxa transfers new energy into the body.)

• Prevent disease

Practitioners often do both acupuncture and moxibustion in the same clinic session when appropriate to the diagnosis and treatment strategy. Practitioners believe that the therapies increase each other's effectiveness when used together.

Unlike acupuncture, which is almost always done by a trained practitioner in a clinic setting, moxibustion can be easily used at home. It is not uncommon for Chinese medical practitioners to train their patients to use moxa on themselves to strengthen the effect of the clinical sessions between appointments.

The surest way to promote longevity and health is to support the strength of the Wei Qi. The Wei Qi is comparable to what we think of in our culture as the immune system. Traditional Chinese Medicine has realized for centuries that this energy is created by and dependent on the digestive energy. The Wei Qi is created in our digestive center (the Spleen and Stomach meridians) and then transferred and stored in the Lung system, which is our most superficial organ system. Moxibustion a couple times per week on one or all of the points below will help your body’s defenses stay strong during the winter.

The Spleen meridian starts at the lateral side of the big toe, runs along the medial side of the foot crossing the inner ankle. It then travels along the medial side of the lower leg and thighs reaching the pubic bone. Once it enters the abdominal cavity, it connects with the spleen and continues upward to the Heart meridian. Externally, the Spleen meridian continues moving toward the chest and branches out to reach the throat and the tongue.

The Spleen meridian represents the Earth element. Its prenatal virtues include faith, honesty, openness, acceptance, and truthfulness. Interestingly, according to the Daoist view, our intention and ideas (known as Yi) are stored in the spleen. The postnatal emotions associated with the Spleen include worrying, remorse, regret, obsessiveness, self-doubt, self-centeredness, and suspicion.

The Stomach meridian begins just under the eye. It travels up and then down the face, chest, abdomen, and the leg, ending on the second toe. Internally, the Stomach meridian connects with the stomach and spleen.

Also adding a nice Yin practice that focuses on these meridians can enhance your wellness and immunity.

Yin poses that help restore Spleen/Stomach imbalances are those that target the inner legs, anterolateral side of the legs, abdominals and chest area. Try poses like dragon lunge, pigeon/swan, dragonfly/straddle. Holding each pose for 5-10 minutes per side. Taking time to rest for 1 minute in between each shape on belly, on back reclined, or in Childs pose.

You will need moxa sticks or stick-on cones, which you can purchase from your own local Traditional Chinese Medicine resource.

I personally use stick-on cones, and it is easiest to hold the cone in your hand while you light it then place the sticker-side of the cone on the point. Remove the cone as soon as you feel the point get warm, depositing it in a steel bowl or ashtray. Place another lit cone on the point and repeat the process for 5-10 minutes until the skin is slightly pink. The advantage of this form is that you can treat several points simultaneously; however, finding a comfortable position while you have burning cones sticking off your body can be an awkward maneuver. You may need to ask for help.

In addition to the moxa cones that you burn, I often use another method to relax and restore!
A moxa foot bath, these come in compressed pucks that you toss in warm to hot water, plunk your feet in for a soak and feel your body sigh in ease!
Also aids one in getting a good nights sleep 😴
I really love these for travel and will be bringing one for everyone to our Morocco Yoga Retreat along with moxa cones to use in meridian therapy.

Point protocol for strengthening the Wei Qi:

Moxa Cone at Stomach-36

Stomach 36 – Stomach 36 is on the lateral side of the tibia (shin bone), a hand’s-width below the crease at the knee. If you feel along the tibia, coming up from the foot, you’ll feel a notch below the kneecap. Just as you start to feel this notch, move your finger just lateral (toward the right on the right leg, toward the left on the left leg) to the bone, where you’ll feel a slight depression. Stomach 36 is called “Zu San Li,” which is translated as “Leg Three Miles.” Legend says that soldiers used to needle this point when fatigued so that they could make it three more miles.

Moxa Cone on Spleen-3

Spleen 3 – Feel on the inside of your foot, start at the front of thebig toe, then moving back toward the heel. Just behind the big toe joint, you’ll feel an obvious depression, and there lies Spleen 3, the tonification point on the Spleen meridian.

Ren 6 – About 2-finger widths below the umbilicus, on the midline of the torso, this point will help regulate Qi of Spleen and Stomach.

The aim of strengthening the body and achieving longevity cannot be attained by just applying moxibustion once or twice, it requires persistence for a long time. This does not mean that one should receive moxibustion every day. For the purpose of convalescence for the weak and sick, the moxibustion may be applied once every 2-3 days in the early stage; yet for reinforcement of the body or longevity, it should be once a week in the early stage. And when it has shown some effect, the frequency can be reduced to once a month, and later, once or twice every three months, or even once or twice a year. So long as the practice is persisted in, good effect is sure to ensue.

If unsure about using moxibustion, seek a professional and ask for guidance or a treatment that combines both acupuncture and moxibustion.

For my local friends here in Palm Beach, Florida you can find below a list of Acupuncturist with whom I know personally and have worked with quite a lot over the years. I can recommend all them without a shadow of a doubt as they are all experts in their field and continue to grow and develop new techniques regularly.

Dr. Maryann McCarthy, O.M.D., A.P. - acupuncturepb.com a fabulous practitioner for over 30 years offers a beautiful treatment. Often uses moxa in combination with acupuncture and cupping and offers a very yummy neck and shoulder massage during part of your treatment.

Kimberly Marrone, A.P. Certified Functional Medicine Practitioner (CFMP) - integrativeacupuncture.net Also offers a beautiful treatment and shares a wealth of knowledge through her regular youtube videos @ IntAcupuncture. Kim is also a contributor to this article along with myself. We also collaborate on workshops to bring Yin and Acupuncture together while sharing and educating participants on the meridians affected by the practice.

Sarah Smith, A.P. - sarahsmithap.com offers her clients a sweet escape from their overly stressed lives. She is a regular yin student and has also collaborated with me to bring acupuncture to my yin classes. In addition to her private practice in West Palm Beach, Sarah offers acupuncture for cancer patients, survivors and caregivers as part of the team at Sari Center, an integrative cancer care non-profit.

I appreciate each one of these ladies for all the knowledge they have shared with me and for our collaborative efforts to educate and share these practices with others!

Cheers to you in health and wellness,

xo Angel

Why Being Near The Ocean Can Make You Calmer And More Creative

Since ancient times, humans have assigned healing and transformational properties to water. In early Rome, baths were an important part of cultural life, a place where citizens went to find relaxation and to connect with others in a calming setting. In ayurveda, the ancient Indian medicinal wisdom, and traditional Chinese medicine, the water element is crucial to balancing the body and creating physical harmony. Rivers have long been seen as sacred places, and in a number of different spiritual contexts, water has symbolized rebirth, spiritual cleansing and salvation.

Today, we still turn to water for a sense of calm and clarity. We spend our vacations on the beach or at the lake; get exercise and enjoyment from water sports like surfing, scuba diving, sailing, and swimming; refresh ourselves with long showers and soothing baths, and often build our lives and homes around being near the water.

Our affinity for water is even reflected in the near-universal attraction to the color blue. We're naturally drawn to aquatic hues -- the color blue is overwhelming chosen as the favorite color of people around the world, and marketing research has found that people tend to associate it with qualities like calm, openness, depth and wisdom.

Wallace J. Nichols, a marine biologist, believes that we all have a "blue mind" -- as he puts it, "a mildly meditative state characterized by calm, peacefulness, unity, and a sense of general happiness and satisfaction with life in the moment" -- that's triggered when we're in or near water.

"We are beginning to learn that our brains are hardwired to react positively to water and that being near it can calm and connect us, increase innovation and insight, and even heal what's broken," Nichols writes in Blue Mind: The Surprising Science That Shows How Being Near, In, On, or Under Water Can Make You Happier, Healthier, More Connected, and Better at What You Do, published in July. "We have a 'blue mind' -- and it's perfectly tailored to make us happy in all sorts of ways that go way beyond relaxing in the surf, listening to the murmur of a stream, or floating quietly in a pool."

Here, Nichols speaks about how water can heal the mind and body and help you tap into your most calm and creative state of being. Here are six important benefits of finding your "blue mind."

Water gives our brains a rest. 

In our everyday lives, we're constantly bombarded with sensory stimuli, whether from our devices, busy homes and offices, or hectic city streets. Our brains need downtime, but they rarely get enough of it.

Being around water gives our brains and our senses a rest from overstimulation.

"The sound around us, from an auditory perspective, is simplified. It's not quiet, but the sound of water is far more simple than the sound of voices or the sound of music or the sound of a city," Nichols tells the Huffington Post. "And the visual input is simplified. When you stand at the edge of water and look out on the horizon, it's visually simplified relative to the room you're sitting in right now, or a city you're walking through, where you're taking in millions of pieces of information every second."

When we're near, on, in or under water, we get a cognitive break because there's simply less information coming in. Our brains don't shut down -- they keep working, but in a different way, according to Nichols. "When you have that simplified, quieter 'blue' space, your brain is better at a different set of processes," he says.

Water can induce a meditative state. 

Many of us love to sit near the ocean or a river and gaze out at the water -- often, we can sit for long periods simply observing the gentle movements of the water. Why? Though we may not be conscious of it, the water could be inducing a mildly meditative state of calm focus and gentle awareness.

When we're by the water, our brains are held in a state of mild attentiveness -- what Nichols calls a "soft fascination." In this state, the brain is interested and engaged in the water, taking in sensory input but not distracted by an overload of it, as we might be with the "hard fascination" we experience while watching an action movie or playing a video game.

Being in a mindful state -- in which the brain is relaxed but focused -- benefits the mind and body on a number of different levels. A growing body of research has found myriad benefits associated with mindfulness, including lower stress levels, relief from mild anxiety, pain and depression, improved mental clarity and focus, and better sleep quality.

Water can inspire us to be more compassionate and connected. 

While in the restful, contemplative state associated with observing or interacting with water, it's also common to experience feelings of awe, Nichols' research has found. The emotion of awe invokes feelings of a connection to something beyond oneself, a sense of the vastness of nature and an attempt to make sense of the experience.

"That switches you from a 'me' orientation to a 'we' orientation," says Nichols, citing research findings that feelings of awe can increase our capacity for connection and empathy.

"When you experience that feeling of awe, you get that 'one with the universe' feeling," says Nichols. "You feel connected to yourself, the world around you, and whoever you happen to be with. That puts you in a 'we' state of mind."

It's no coincidence, then, that many of life's most romantic moments take place by the water -- engagements, weddings and honeymoons overwhelmingly occur in waterside locations.

"We hold important ceremonies by water. Both in life and in death, we gather by water when we can," says Nichols. "If we can't gather outside by water, there's often a water component indoors."

A blue mind is a creative mind. 

Hopping in the shower, as many people know, can be a great way to trigger ideas when our brains are in a creative rut.

In our always-busy, screen-saturated lives, we don't give our minds much of a chance to rest and wander freely. But when we do, the mind switches into a different mode of engagement, known as the default mode network -- the brain network associated with daydreaming, imagination, consolidation of memories, self-referential thought, insight and introspection. The default mode network is extremely important for creativity -- which is often why we find that when we turn off our brains for a moment and get in the shower, activating that default network, that we suddenly come up with the insights and ideas that eluded us while we were sitting at our computers desperately searching for the solution.

"The shower is a proxy for the Pacific Ocean or the Atlantic Ocean," says Nichols. "You step in the shower, and you remove a lot of the visual stimulation of your day. Auditorially, it's the same thing -- it's a steady stream of 'blue noise.' You're not hearing voices or processing ideas. You step into the shower and it's like a mini-vacation."

Rather than switching off, when you're showering, your brain switches into a different mode -- and while the brain is in a more restful state, suddenly you're able to make those new or unusual connections. The "Eureka" moment comes at last -- the insight or solution "feels like it drops out of the sky and into your head," says Nichols.

Exercise by or in water is good for our bodies and brains. 

Exercise in any setting can improve our physical and mental health on a number of different levels, and can be an excellent way of reducing stress. But you may get even more benefit from your exercise by ditching the gym and taking a jog by the ocean or a swim in the lake instead.

"We know that water -- being surrounded by blue space -- helps us relax, and we know that exercise is good for our bodies and our brains," says Nichols. "If somebody is experiencing a number of problems that exercise and stress reduction may help with, [water] is a good add-on. Find a river trail and run there, or get on a bike, or row or swim."

Being outside near water while you're exercising will potentially give you more of a mental boost than exercising in a crowded, hectic gym environment with TVs in front of you and people all around. Many people feel intuitively that being in the presence water provides tangible benefits for their well-being, and as Nichols explains, their instincts are right.

"It's almost too obvious, and it gets overlooked," says Nichols. "But the health and neurological benefits of exercise by water are very real."

Balancing Letting Go and Holding On

Hello my friends old and new, near and far!

I am approaching a very big shift in my life and would love to share it with you, you who have been a huge part of my circle over the years.

June 2019 is a month of letting go for me. And it's scary, exciting, and bittersweet at the same time.

I always recall this phrase when I am going through changes that require letting go.....

We can either live with clenched fists or open hands. 

What do you need to let go of to embrace life?

I am letting go of over 2 decades of owning and managing my yoga studio that I have called home for so long now. It has truly been my heart and soul in every way! 

Every aspect of how I have worked in the past 22 years has been directly influenced and guided by you my fellow yogis, and the desire to connect with ourselves and each other in a deeper more meaningful manner. And I can only hope you have felt that in all of the offerings we have had and participated in together. 

This studio and community have filled me up in so many ways. And my connections far reaching into the world of extraordinary yogis who have come to play and share with us have been incredible. My heart expands knowing how many passed through and landed on a mat in our sweet space. I will always be grateful for each and every one of you with whom I've come to know as my yoga family, friends, colleagues and more! And will continue to remain connected as the future journey unfolds. But it is time to let it go and pass the torch on to a new owner and teacher!

As I depart from the studio for the summer, I am excited about opening up new possibilities to explore this amazing life further, my teachings and practices, and how I can continue to be of service to anyone ready to receive.

And have no fear, Bindu will continue on to serve you and uplift you in all the ways you have known it to. All classes will go on as usual and all your favorite yogis and teachers will stay the course.

As for me, I plan to continue offering my private sessions here in Florida over the summer and next season, workshopping my way around the world, coaching teachers, and offer my signature classes next season back at Bindu! Yes its true, I will be back on the mat with you November 2019 in our  beautiful studio home!

You can always stay with me in the practice online through our yoga App www.zenevate.com/angel. 

I do hope you stay close so we can continue this journey together. On the app I have close to 40 videos for your on demand yoga practice, and add more content each month. I am happy to take requests for future videos as well!

You can keep up to date on where I am and what I am offering through mywebsite www.angelluciayoga.com as well as seeing what retreats are on the horizon. Imagine meeting up year after year in beautiful locations!

Also look for future glamping retreats to take place on my property in the mountains of Colorado. Its quite magical doing yoga next to our stream or on the mountain top as nature plays out all around us!

May we all Let Go and Open our arms to what comes next!

I'll see you all after the summer, back on the mat melting into the earth together as we unravel and explore these incredibly intelligent bodies and all the layers of BE-ing!

All my love, reverence, and awe to each of you for showing me your truth, beauty and kindness over the years! May we continue to shine the light for one another and meet each other again and again!

Humbly yours,

Angel

www.zenevate.com/angel. 

www.angelluciayoga.com

angelluciayoga@gmail.com

"All the art of living lies in a fine mingling of letting go and holding on."

Reflections of our Sacred Spirit Yoga & Meditation Retreat

“We are the guides we seek. We are the love we yearn for.

Our beauty is here in our own reflections, if only we are to look.”

At the end of October, I headed out on another profound journey to a new land to meet new and old friends. What I did not expect was how incredible this trip would be in more ways than I can express. Not only is it an honor and privilege to have this ability to travel the world, leading people deep into their bodies, hearts, and souls while experiencing a new outer landscape, but it is also amazing to me how much I learn and understand each time from the sharing and friendships that form while we are all experiencing our new inner landscape as well. When we pull away from our day to day routines, the hectic pace that most of us live by, and let ourselves pause…things change inside. The shift is real! The clarity is so potent, one has the ability to make new relationships with self and with others. We have less fear to move through the world and show a much greater capacity for trusting and loving all. Maybe just maybe we can hold onto this new sense and continue to spread this love like sunbeams out to everyone in the entire world!

The incredible group that formed for this trip could not have been more perfect. Isn’t it funny how the right people magnetize together to hold space for themselves and one another for transformation when the time is right?! And so our retreat week began on a Saturday as they most often do. Several of us arrived together by shuttle van then onto our little boat taxi for a 10 minute cruise across the lake from Panachel to be dropped off at the Villa Sumaya dock. From one location to another, our eyes were wide trying to take in the majesty of the lake and mountains surrounding us. Only to land in the most magical of all Villa Sumaya. The property is beautifully laid out with paths weaving through the hillside, gardens and an abundance of large crystals everywhere on the property (you all know how crazy in love I am with crystals). Cozy nooks to lounge in everywhere and hammocks spread out near the lake to laze the day away! More about the retreat center to come.…

Lake Atitlán is believed by the Maya to be the center of the universe; the place where God’s seeds of mankind evolved. They also believed that this majestic lake represents the belly button or manipura chakra of the Earth. In human beings the manipura chakra is located at the solar plexus. In both cases, the location on the earth and the place in the body are characterized by the element of fire, which governs all processes of transformation. Cradled in the embrace of 3 majestic volcanoes, Lake Atitlán holds the potential for profound metamorphosis of mind, body and spirit. Here, we were supported in finding a deeper connection to the heart of the Earth, and therefore, our own heart, which allows the song of your soul to be clearly heard and wholeheartedly celebrated.

“Everything becomes fire, and from fire everything is born” - Herakleitos

Our first yoga practice began Sunday morning in our stunning yoga temple on the top floor of our house. With the energy of the land, I thought it was a perfect time for us to journey through the chakras. I had planned our practices many, many months in advance, with this intuitive sense that this was the right place to dig into this work! Being located in a temple high above the ground and which also represented the upper chakras, we began with grounding into our root! The root chakra also known as Muladhara (mul = base, adhara = support) is the chakra of the earth. It is the source of our earthly connection and survival, vitality and strength, our sense of belonging and trust. Metaphorically speaking, this is our most Primal Self; the instinctual animal parts of our being. Our fight, flight, freeze fear responses, and our sense of being grounded and secure.

Perhaps you can see why beginning with our root was relevant here. Not only to help us establish a connection to the earth and land we were residing on, but also to help release and remove the fear that had many questioning if this trip was safe. We practiced a mountain meditation, grounded with asana, re-centered and established our connections to self, each other, and the beautiful Guatemalan culture. All fear dissipated as we landed in our root and felt deeply content in our new home and in our hearts.

We continued our chakra journey day by day, connecting the second chakra with the water element and the lake energy. Our third chakra and the power of the sun and fire. Only to find ourselves midweek ready for the heart. Coincidentally, this was also our cacao ceremony day, which is also heart-centered. The heart chakra connects the lower and upper chakras together and is considered the first energy center that focuses inward and moves beyond the body, toward the center of compassion and love. Anahata, means unhurt, and is associated with healing, nurturing, and opening. Once the body feels safe, grounded and centered, it is able to open.

And open we did!

Our ceremony was led by 2 woman, Red Hawk and White Condor, who skillfully guided us through several rounds of sharing, cleansing, and clearing of our heart spaces. Needless to say, during the first round the tears were flowing, and we were ready for some of that cacao heart energy to be moving through our bodies.

Cacao was cultivated by Mayas more than 2,500 years ago and it was called “Ku-Ku”. Ku in Mayan Language means Sacred and Ku-Ku “above sacred”. Aztecs learned from Mayas how to cultivate and prepare it, they called Cacao “Cacahuatl” and the bitter drink that they obtained from his fruits “Xocolatl”. This drink was consumed just by Emperor and Nobility and is called Kakaw in Mayan Language that means “Drink of the Gods”.

According to Mayan Elders and Archaeologists, Spirit of Cacao is one of the most powerful Deities of Mayan Cosmology. With the Spirit of Cacao we can travel towards our Innerself where our Wisdom and Love live. This ceremony is oriented to reconnect with Beauty, Sweetness and Love in ourselves. Cacao Goddess is our magic companion that will invite us to open the Heart Door: it is up to us and our level of consciousness if we will be able to cross the Door.

The cacao ceremony left us with full bellies and warm open hearts!

On Thursday, we had planned to travel to the ChiChi market, the biggest market in the area held only on Thursdays and Sundays. Everyone was excited to shop for some colorful gifts and tapestries. However, after the long and winding bus trip through the mountains, all were a bit deflated and nauseous on arrival. The market was certainly colorful and bustling from end to end. Also just a bit of shock to arrive to the frenetic energy and the constant soliciting when coming from such a peaceful environment prior. Fair warning here…if traveling to Guatemala know this is not a necessary thing to see unless you enjoy haggling and being packed like sardines in the street with people and dogs. With all that we made the best of our time and many of us bought some great gift items for our families back home.

Exhausted upon our return back to Villa Sumaya, we took the evening to enjoy a nice dinner together and rest. The food at Villa Sumaya was wonderful as well as the staff! Our meals had variety for the vegetarian, vegan, gluten and dairy free. They were creative, nourishing and always delicious!

Friday was our last day and most of us chose to soak in the land and peaceful nature of where we were. I took a walk on an ancient path on the sacred land, along the lake through the jungle of leaves and vines, roots and rocks. Hoping to carry the essence of this great land, our time and practices together. Carrying this home and into our daily lives.

Remembering our way back to self is often a tough road when we feel buried under so many stories or ideals of what we think we are and the stressors of life in general. At times we may have to go far beyond familiar ground to find that place we call home. And sometimes traveling outside of your comfort zone is just enough to shake you out of your slumber to begin the transformation.

A reminder to all my retreaters and to my future retreaters…

Take whatever awareness or realization you acquire in each moment and use it to guide you out of any uncertainty in life. Aim to move from a place of compassion in your thoughts, words, and actions. Set up your conditions to receive grace. This is like practicing the correct form in a yoga pose. The flow you feel is the flow of grace, raining upon you when have set up the right conditions.

If we are gentle with ourselves in our daily lives and in our interactions with each other. If we are balancing grace and effort, we may also live life like that!

Connect to the purpose of your heart, sit still, learn to listen…pure listening. Draw your maps from there and then bound forward.

Traveling gives one a passport to the soul, it peels the hardened edges away from the heart, it softens ones entire being to an incredible awakening and truly shows us how interconnected we all are!

Let’s choose love always!

Until our next journey together!

Every step is a conscious step…stay awake my friends!

www.angelluciayoga.com

Sign up for where and when I’ll be in your area or on retreat!

www.zenevate.com/angel

Practice with me online!

DHARMA TEACHINGS by Jetsunma Ahkön Lhamo

True Motivation For Kindness

In the Mahayana vehicle the Buddha teaches us that we should be more concerned for the welfare of sentient beings than we should for our own. If we examine ourselves carefully, however, we understand that that is not a natural way for us to behave. The survival of self has always been our primary concern, and the habit or strong habitual tendency of preserving the ego is so deeply ingrained we do not actually understand how frequently we engage in it.

Now you might disagree, thinking, "Well, I was very kind to my family yesterday, and I was kind and generous to my friends last week. I even gave some things away." If you think like that, think again. The only way that you can remember when you were kind is by comparison to other times. This means that there has to be a hefty measure of time when you were not kind, to be able to compare the two.

If we were truly bodhisattvas here solely to benefit sentient beings, the activity of kindness would be so all-pervasive and natural we wouldn't be able to discriminate it. One would not know that one was kind. If someone were to say to you, "You're really kind. Your whole life is kindness," one would say, "Really?" because one wouldn't know. There would be nothing to compare it to.

When we look at our kindness truthfully, we often find out it is all about us, and for the most part has very little to do with anyone else. This is a hard truth to face, but it must be faced in order to discover what the Buddha is talking about when he speaks of kindness toward all sentient beings.

Self-examination often leads us to the decision to be a kind person. When your decision is about being a kind person, however, there is actually very little true caring for the welfare of sentient beings. What you are really trying to do is to find yourself, or to like yourself, or to label yourself, to discriminate between self and other and to continue the continuum of egocentricity. When a person decides to be kind, they do so because they want to be a certain way or they want to present themselves a certain way, but generally it's all about them.

The Buddha teaches us when we wish to embody the virtue of compassion -- when we actually decide to be kind -- we should do so for very logical reasons. First, we should study cyclic existence, the cycle of death and rebirth well enough to see its faults. One of the main faults of cyclic existence is that everyone who is born will die. Coupled with this is that during the entire time you're alive until you start to age or become extremely sick you forget that simple fact, and you do not act appropriately.

We're all going to experience the experience of death. But the way you're thinking now and the way you act the rest of the day will demonstrate that you're not thinking like that. You will act like a person who does not remember his or her own death. Because the other thing that you learn about your death is that when you die you can't take anything with you, not a thing -- except the condition, or karma, or habitual tendency of your mind.

Knowing you can only take the habitual tendency of your mind with you when you die, are you going to act appropriately the rest of the day? No way. For the rest of the day, the rest of the week, we will try to accumulate as much approval as possible. “I'm going to make people like me; I'm going to make people proud. I'm going to get love. I'm going to do anything I can -- lie, cheat, steal -- I'll put on an act, pretend. I'll mask my true feelings and do anything just to get a little bit of approval. Who cares if that creates a habit of grasping? Who cares if I take only for me and don't much care what happens to anyone else? I need that approval, that love.”

The other thing we'll do is try to accumulate material goods for no good purpose other than that we want them. We forget we can't take them with us. We don't act like people who know that. We act like people who believe in some kind of hokey fairly tale or story that can't possibly come true.

In cyclic existence we also suffer from the suffering of suffering. If we had a different kind of mind, we could see birth and death and our minds would be stable and spacious. Perhaps these events wouldn't bother us so much.

Unfortunately everything bothers us. Everything is something we react toward, because it is the nature of our mind to react toward everything with acceptance or rejection, hope and fear. What must come from that is hatred, greed and ignorance. We either hate something, or we want it, or we ignore it. Thus, we engage in the suffering of suffering. We not only experience death, we suffer because of our reaction to death. We not only experience separation, we suffer because of our reaction to separation.

So these are the faults of cyclic existence, and what else would you do other than practice a path that leads to the cessation of suffering? You could accumulate material goods, but what good will that do? Or you could continue the habit of being hateful. What good would that do? Or you could continue to grasp. What good would that do?

The Buddha teaches us that there is an end to suffering. That end is to exit cyclic existence; and in order to leave, one must achieve liberation, or enlightenment. Upon awakening to the enlightened state, one no longer revolves in cyclic existence, because one does not have the building blocks of death and rebirth which are based on the assumption of ego, or self nature as being inherently real, and the reaction to phenomenal experiences. That is what cyclic existence actually is--that through that means one actually creates the karma of suffering and death, the endless experience or cycle we find ourselves in.

The Buddha teaches us that to attain enlightenment, to awaken to the primordial wisdom state, one no longer accumulates karma. In fact all of that perceptual experience is pacified, in that one finally awakens to and truly views the primordial wisdom nature. So there is an end to suffering.

So, if you become a spiritual person in order to be something, you're still clinging to ego and you'll actually never attain enlightenment by awakening to the primordial wisdom nature. And the Buddha teaches us that that can be done through the systematic pacification of hatred, greed and ignorance, the pacification of desire, through meditation, prayer, contemplation, study, through the pursuance of enlightened activity.

Now let us take a look at compassion again. The Buddha teaches us that in cyclic existence suffering is all-pervasive and that there is one thing we have in common: we all equally wish to be happy. We are all working so hard to be happy.

The Buddha teaches us as well, that in our nature we are the same. Every sentient being that you see has within them the Buddha seed or the potential to be Buddha. Many have attained Buddhahood. And when you consider that each one of us has that same innate potential, you must follow logically and understand that, at some point, each one of us will be a Buddha. And at that point, who is to say who or what is better than any other? How interesting!

According to the Buddha, we all weigh the same in terms of importance, significance and value. That means men and women are the same, blacks and whites are the same, rich and poor are the same, people of different nationalities, different religions are the same, caterpillars and humans are the same. Yes! They all have the same nature. That's a prejudice you don't want to give up, isn't it? But, according to the Buddha, all sentient beings are equal, and we are especially equal in that all wish to attain happiness.

Now, imagine what it would accomplish to think only of our own happiness. Not only are we the same, but we are, in our nature, indistinguishable from one another. If we were to look at each other from the enlightened perspective, we could not determine where it is that you end and I begin. These lines are drawn up by ignorant minds. In truth, Buddha nature is all-pervasive. So it doesn't pay to think of my benefit and not yours. What would I accomplish? Only the reinforcement of my ego. I would tell myself that I am somebody important and separate. It would not accomplish enlightenment.

Logically, the Buddha tells us we should work endlessly for the benefit of all sentient beings until they are free of suffering. Logic tells me that there are many more of you than there are of me, that collectively you weigh more than I do. Therefore, I should dedicate my life to your well-being, not to my own. That's logic. That's the only thing that makes sense.

Kindness is not such that we're doing anybody a favor by practicing it. Do you realize that? People will say, "You know, I understand this idea of practicing compassion, but I don't feel particularly kind. I just don't have it in me. I'm selfish a lot." My answer is always the same: "Welcome to the world. Do you think you're different from anyone else?" We're all like that. It is this habitual tendency. Where you begin to change this habitual tendency is the intellectual examination of this information and the creation of a new activity pattern based upon it When you come to the realization that kindness isn't a favor you're doing anyone, or something you do when you want to be a good person, you will understand that kindness is the only thing that males sense. At his point your habits will begin to change, and little by little you will begin to act in a compassionate manner.

You'll know you have it when you don't remember whether you've been compassionate or not, when someone says to you, "That was so nice of you, you were so kind" and you can only think, "What else would I have done? That was the only thing to do."

The Buddha teaches us that everything a sentient being does has a little hook on the end of it. And the hook is: I...me...always about me. So you have to watch when you're being kind that you're not being kind just to be a certain way. What you really want to do is to alleviate the suffering of sentient beings. It's about them, not about you. Get the big picture. All sentient beings are suffering. Get that they, like you, don't wish to suffer.

You can help others understand the value of kindness. You can demonstrate it. You can begin to show people the value of being of benefit to others. You can help people to understand in some simple way that there is something better than the superficiality that they are revolving in. You can pray for their enlightenment. Make prayers for the end of hunger, prayers for the end of war, prayers for the end of suffering in all its forms. You can do that, and in doing that, you have actually entered onto the Path. It's just a baby step, but a good one. It is one thing that you can do quietly in your heart. No one ever sees it. You can do it without expecting anyone to pay you back.

The upshot of all of this then is to consider compassion in a new way, in a sense to consider it in an ordinary way, in that you can truly practice it within the context of your life. But more than that, know yourself! See what your motivation is. On this path your motivation is everything. Examine the faults of cyclic existence so that when you accept the hard work of this path, even if it's just simply acting in a compassionate way, accomplish it for the right reasons.

Take into yourself the fundamental truth that cyclic existence is faulted, but that the Buddha said there is an end to suffering, and it is attainable to you if you open your eyes and act appropriately. Don't waste your time gathering unto yourself things that you cannot take with you. Don't waste your time. Practice the Path.

Yinside Practice

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Teaching and guiding people not poses!

I am often asked how I see and understand bodies and how to work with each persons unique needs in a classroom setting. And my approach has been and is just as unique as the individuals themselves. 

First and foremost as a student in an open classroom, we as guides can only see whats in front of us. All to often what I see is students falling into old patterns of movement, shaping their bodies in ways that are not naturally supportive to their own structure, and falling into the easy spaces where little effort or awareness is being felt.

And this is where I can begin, with observation of how you are currently inhabiting your being from both a structural and emotional basis. It's all quite visible when you are truly stepping back to observe. Often times the person I'm observing has completely detached from their own experience. Perhaps for good reason or perhaps just unaware that they have left the building!

My approach is to bring students to the here and now so they can become aware of their own body and how they are currently seated within. We check in on all levels, physical, emotional, and mind states as to what is needed in that moment. From here, enters breath awareness. The breath is oh so telling! And the way we breathe can take us from 0 to 60, 60 to 0  or somewhere in between depending on the desired effect. And once breath has been established we can begin shape shifting. 

As we begin what is perceived as the physical portion, we must first understand that it is not that simple. We are not all these different pieces and layers but each part directly affects another part of our being, and therefore it is really the whole being we are working with. However in relation to the movement of the physical body, my approach is to use a general sense of alignment or feeling sense as a way to guide students into being present in their bodies. What do you feel and where do you feel it? What that means is that we are not just talking abut how to cue and position the posture, but how to receive the cues from your experience so you can understand how to accommodate your own unique structure and needs. And this is what makes the practice super deep allowing an integrated approach for all the bodies within the body. 

Many of us have experienced whats known as the domino effect in our bodies. Life's little reminders of our experiences signal us as aches and pains, Most of us ignore the little cranky remarks our bodies bring to us daily. And this can have a long slow drain of unaddressed compensatory patterns on the body. The best way to avoid this is to keep our body moving, our fascia juicy and hydrated, and maintain deep awareness of how we inhabit our being every day.

The more we care for our being and keep our tissues hydrated, the more we will fine tune our living experience in all its glory. Its nice to know where your body is in space, but also feel and sense a graceful full body orchestration of movement. This is a process and a practice we must attend to daily! So get on your mat and check in, let me know how it goes and if I can help! 

much love...

Magic mandalas at Bindu

Another sweet offering to the Bindu gods and goddesses from our resident mandala artist!

Sweet offerings from a friend

I walked into a beautiful surprise of roses blanketing my yoga mat and this video offering endless love and gratitude. I have never been so touched! Love you Rojo!

The Importance of Connection, Community, and Giving Back!

“Remember, one person with faith & love for his fellows is equal to the force of ninety-nine with only selfish interests.”
Ethel Percy Andrus

We are so plugged into technology and social media yet we are so unplugged from our community and our person to person interactions. So how do we reconnect and find our way back to each other and our community. How do we expand our understanding of each other that is in service to ourselves and how can we be of service to others in order to understand how alike we all are and how we all have the same basic needs and desires in life!

There is something so incredibly powerful about choosing to give your time and services. You’ll be left with an immense energy that is indescribable when you volunteer, especially somewhere where you can really make an impact. You also see that no matter what you do in an effort to help better any situation, people are grateful for your presence and appreciate your efforts.

“But more so than solving problems, volunteering does something more, It creates connections across geographic, cultural and racial borders that helps us see beauty in more places.

Volunteering creates and spreads love and empathy, and helps people realize their true potential. When I think about the kind of world that I want to be living in 25 years from now, I want to live in an equitable, empathic and loving civilization that cares more about its people than the health of its economy, and that is not something that simply giving money can accomplish. This better world can only be realized by people coming together and giving the best of themselves: their time, their minds and their hearts.” Mark Horoszowski

Where to begin….

1. First take some time to reflect on what your passionate about, where you would like to give back or offer your services.

• Children and youth
• Education
• Families
• Veterans
• Animal welfare
• Ocean conservation
• The environment
• Elderly
• Homeless
• Runaway youth

2. Research or google programs that are looking for volunteers in your area of interest and your geographic location.

3. Volunteer your time to the cause and get involved first hand to make a difference.

4. Unable to volunteer time, then donate what you can. Money, food to the food bank, blankets and clothing to the shelters, or anything that can be of use to the cause.

Tapping into your natural resources for sustainable happiness and balance in life!

We are all to often caught up in a fast moving lifestyle, that requires us to use other tools to switch off, fire up all cylinders, numb out, cope, survive. More often than not these tools we use are propelling us into an unhealthy and often unhappy groove that we get stuck in “the rat race. We are bombarded by consumerism and told we need more “stuff” to make our lives better, we need pharmaceuticals to overcome ailments caused by the lifestyle we are living, clothing to make us feel better about how we look, a bigger fancier car, etc.

However beyond all of that, sustainable happiness is achievable, it could be available to everyone, and it doesn’t have to cost you anything. Research shows that sustainable happiness comes from other sources.

Some of the most simple resources I use for myself and for my clients to help them see whats already available and are simply waiting for us to acknowledge and play upon. These are some alternative forms of tapping into the magic and medicine that is within each one of us. We always have natural and free ways to create balance and happiness that are actually in service to our own wellbeing, and can begin to heal old patterns at the same time. This is my own list that I use to keep me on track and to remind me of the gifts already available and present in life. Please feel free to make your own list that serves you and your highest well being!

1.  GRATITUDE
    Upon waking each day take time for gratitude by reflecting,
    journaling, or simply reminding yourself of all that life provides you. A
    remembering of how fortunate we are to have bodies that move and     
    the ability to breathe freely on our own, we have available food, the     ability to
    make choices in each day. This is a privilege, and one that many people do not
    have. From this perspective we can only live a life of gratitude for all the
    opportunities that lie before us!

  2.  MEDITATION…of course!
    It’s completely free. And always available at anytime in any place. Sit
    with yourself for 5 minutes or any amount of time in silence each day
    and see what rises up. Don’t try and control your thoughts. Observe
    your breath and be present to your sensations, thoughts, memories,     
    feelings and all the sounds around. The more you sit, the clearer you
    become. Some days will be harder than others, just stay the course
    and it will become easier. If needed use a mantra to help sink in. One
    word that meets you where your at and has a positive up lifting vibe.
    Repeat it over and over again, one breath at a time to quiet any
    excess chatter.

3.  COMMUNITY
    Create a tribe! Resourcing people who are experienced in their field, guides that
    help us traverse life, people who can hold space for us without
    judgement. These relationships can be transformational and often will
    have a big impact on your relationships with others and yourself.
    Create a team of teachers you respect (yoga, meditation, philosophy,
    nutrtion, etc.), healers, therapists, and anyone who you feel
    connected to that can hold open space for you to express and
    experience life as it comes. These people will reflect your
    experiences back to you in a way that will allow you to see a different
    perspective, possibly opening you up to a new place inside that
    generates more peace of mind.

In my experience its best not to rely on friends and family for this resource. We often place to many expectations on what we think they can or should be doing for us.

4.  MOVEMENT
    Our bodies crave to be moved! Get up and dance around your house, do some
    yoga, or any mindful movement that allows your body to release and express
    itself. This allows you to connect with your body and get out of your head while
    freeing up some stagnant energy.

5.  SLEEP
    We are a sleep deprived nation. Always to busy to slow down and take time to
    rest. Indulge when you can in afternoon napping. Give yourself the gift of rest
    whenever you can. Its free!

6.  MINDFUL COOKING AND EATING
    Choose foods that are healthy for the planet and your body! Preparing healthy
    meals is a mindful practice that feels good and nourishes the body. Use this time
    to be present about where your food came from, savor each mouthful, noticing
    taste, smells, texture, sensations and how the body responds to each bite. Slow
    down while you eat to appreciate the gifts on your plate!

7.  TOUCH
    Hugs and lots of them. Hug your friends, family, pets, and anyone who needs
    one. Give your hugs out freely to those in need. These are conscious moments
    of embrace for comfort, happiness, love, or connection. Hugs and cuddles will
    help release all kinds of feel good happy hormones in the body.

8.  HEALING THERAPIES
    I love to get my hands in the dirt and garden. It is extremely therapeutic to me
    and I am connected to the earth. That is one of my resources to ground, be in
    touch with nature, and grow things that make me happy and healthy. However
    this can be an extensive list so I encourage you to choose things that recharge
    your batteries and make you feel connected to all beings everywhere. Healing
    therapies can include massage, acupuncture, gardening, lying on the beach,
    swimming in the ocean, a long walk, watching the sunrise or sunset, drawing or      
    painting. Whatever it is that makes your heart sing!

Watch full segment on CBS12 HERE!

Ease Tension at Your Desk with These Yoga Techniques

Sitting at a desk for hours on end, staring into your computer screen, and scrunching your shoulders as you type can create a stiff neck, tense shoulders, tight back and hips.

Fortunately, yoga can offer great relief from many of the stresses associated with working in an office or at your desk for extended periods of time. Certain yoga movements can even be accomplished in just a few minutes, right at your desk.

Yoga stretches and deep breathing helps to oxygenate the blood, improve blood flow to the muscles and relieve tension from the body while clearing the mind.

Take a break and do these four stretches at your desk to offer some stress relief.

    
Take Five Shoulder Stretch

Performing some basic yoga shoulder stretches may help loosen your shoulders and increase circulation, possibly helping to alleviate pain and feelings of tightness.

To perform, slide your chair further back from your desk while keeping your hands on the desk. Place palms flat while bending forward until your chest begins to lower level to your arms, stretching the entire spine, shoulders, and chest. Forehead may rest on desk or release the head to hang lower to go a little deeper. Remain for 5 deep mindful breaths while the body releases.

Eagle Arms

While seated in our chair extend both arms out in front of you, then cross your left arm over top of your right. Bend your elbows and bring your forearms toward one another, bringing as much of the palms of your hands to touch as possible. Raise your elbows toward the ceiling until you feel a beneficial stretch along your upper back and shoulder blades. Hold this pose for a few breaths, then release. Feel free to play around with where you move the arms to find the stretch that suite you.

Thread the Needle

When we sit at our desk all day long we get really tense in there. This can effect pain in your lower back. This posture stretches hip rotators, outer thighs, and relieves tension in the lower back.

Sit in your chair and cross your right ankle over your left thigh, flexing the right foot. Keep the bottom foot on the floor and lean forward you can even put your hands on the desk in front of you. When you lean forward you get the stretch in your outer hip. If available you might even fold over the top thigh, draping your torso and head towards the floor.
Be sure to do both sides.

Seated Simple Twist

Twists help bring circulation to your lower back and help flush out tension, an area that can become tight and stiff from too much sitting at your desk. Twists are useful for increasing feelings of energy and vitality and can help release tension from your spine.

To perform a simple seated twist, sit toward the front of your chair with your right leg crossed over left thigh leg and left foot flat on the floor. Inhale and extend your spine. Exhale and twist to the right, bringing your right arm to the back of your chair. Look over your right shoulder. Hold this pose for several breaths, then return to center and repeat on your left side.

Watch the full segment on CBS12 HERE

ADD IN A NECK RELEASE....

TOP 5 ESSENTIAL OILS EVERYONE SHOULD HAVE AND WHY

Essential oils come from the life-blood of plants. When plants are harvested, they are distilled or cold-pressed to extract the essential oil. This leaves the dry herb, which only has 3% of the "nutrition" left in it.

Most of the "power" of the plant stays in the oil, which we can use to support our bodies. They are highly concentrated aromatic essences and come exclusively from specific parts of plants like the leaves, flower, fruit peel, tree resin.

My top 5 oils for new users:

Peppermint - Lavender - Lemon - Frankincense - Melaleuca

Why Do We Use Essential Oils?

• Boost the immune system
• Can ease tension and other symptoms
• Aid in restful sleep
• Manage inflammation
• Many are anti-fungal/anti-viral
• Emotional balance

Peppermint oil

• Anti-inflammatory
• Warming/Cooling
• Relieves muscle pain
• Expectorant
• Stimulating
• Used topically to ease muscle and headache tension
• Used aromatically for focus
• Used internally for digestive discomfort and breath freshner

Lanvender oil

• Sedative
• Astringent
• Anti-depressant
• Antihistamine
• Soothing
• Antibacterial
• Sleep or nervousness issues

Lemon Oil

• Antiseptic
• Diuretic
• Antioxidant
• Antibacterial
• Disinfectant
• Used in cooking, drink, cleaning products, aromatically

Frankincense Oil

• Immunity booster
• Anti-inflammatory
• Antidepressant
• Restorative
• Used for wound healing, depression, back pain, allergies, meditation, aromatically

Melaleuca Oil

• Antiseptic
• Antibacterial
• Antifungal
• Antiviral
• Used commonly on cuts and wounds, acne, sore throat, rashes, aromatically for colds and flu

How to Use Essential Oils

There are several ways to use essential oils safely and effectively. You can inhale their beautiful aroma, take the oils internally, or rub them onto your skin. (Not all oils are recommended for each use, so be sure to read your label to see which of these uses is recommended for the oil you have in mind.)

Breathing In and Diffusing

Ingesting Essential Oils

Applying Essential Oils to the Skin

Watch the full segment on CBS channel 12 HERE!

How do we stop and reset when feeling like your losing control and frazzled at work.

WEST PALM BEACH, Fl. (CBS12) — We all have those moments where you feel like you are completely losing control and are just frazzled at work. But how do we stop this feeling?

Yoga-guru Angel Lucia stopped by for #MindfulMonday with tips of how to press your internal reset button.

Posture

Check how you are holding yourself. Get the alignment of your body just right so you are not closed in or becoming tense. Sit up straight, pull your shoulders back and open up your chest.

Space

Always remove yourself from the situation. It's easy! Simply step away for a moment, and center your thoughts. Become clear and still.

Breathe

Take some slow deep breaths into the belly and allow the exhale to release very slowly through your mouth. You may choose to sigh which helps release tension as well.

Pay attention to your actual now experience and invite yourself to gently, consciously and lovingly relax tension and ride the ripple of your breathing. You will feel calm, expansive and connected.

So when it's time for you to return to the situation at hand, you'll have a new and clear perspective on how to handle things in peaceful manner.

Watch the full segment here

Mindful Monday: Books to inspire you!

WEST PALM BEACH (CBS12) — 

"There are many books I recommend for deepening your truth and understanding of this life, our bodies and our relationships with all beings," says Angel. 

Among the list are Meditations for the Mat and Journey to the Heart. If you are a busy person with little time, these two books may be for you. They are filled with short, but powerful daily meditations for you to read. Angel recommends reading these types of stories right when you wake up in the morning. 

In the mood for something to really dive into? Check out The Untethered Soul. 

"I just love the journey it takes you through," says Angel. 

This book will ask for your full attention by offering moments of self-reflection.

Watch the full segment HERE!

Browse our book selection HERE!

Easy morning yoga to get your body moving!

WEST PALM BEACH (CBS12) — The simple things you can do to start your day off right, and you only need ten minutes! 

Yoga guru Angel Lucia with Bindu Yoga Studio joined CBS12's Suzanne Boyd for Mindful Monday with five ways to stretch your spine. 

Start by getting centered.. take a deep breath in and exhale. Be aware of your breathing as you go through the motions. 

Five Motions for Stretching your Spine: 

Axial - A movement that lengthens your spine from base to crown and creates space between the vertebral discs. 

On your inhale, reach your arms up and find some length in your spine as if your stretching from your tail to your crown.

Lateral - Whenever you bend to your right or left side. This motion strengthens and stretches your side muscles, improves balance and encourages flexibility in the spine. 

From here take a hold of one wrist and bend to the side. This is called a lateral side stretch. Come back up through your center and perform the lateral side stretch to your other side. 

Rotation - When you twist and turn your body, rotating your spine. This increases your range of motion and detoxes your organs. 

From center reach the arms up and rotate your spine through a twist motion from the navel up, called a spinal rotation. Place one arm behind you and one hand on opposite knee while in the twist and breath deeply. This acts as a cleansing massage for your organs - detoxing through your stretches. 

Extension - A movement of the spine that involves reaching your spine upward. Your spinal discs expand in the front and compress in the back, stretching and strengthening your curve. 

While seated with hands on your knees begin by arching your back, lift the chest towards the sky stretching the entire front of your entire spine. 

Flexion -  Still seated with hands on knees use your exhale to round your back bringing chin to chest. Lean back enough to bring the arms towards straight and allow the spine to hammock back to receive the full stretch of the back body.

You'll finish up with any motion that feels good (perhaps some easy neck rolls) and then pause for a few deep breaths before going on with your day!

This routine goes through the five movements of the spine. You want to keep that mobility active, so don't be afraid to try out these stretches!

Watch the segment here!