nutrition

Mindful Monday: Mindful and Conscious Living

Good morning, my beautiful, dearest mindful ones.

Happy Monday!

How you spend your days is ultimately how you spend your LIFE.

You have been given a precious, priceless gift today: this day.

It cannot be purchased.

Or inherited.

Or borrowed from tomorrow.

It cannot be gifted from a loved one.

It is a precious and finite commodity.

1,440 minutes

86,400 seconds

During this time, experts estimate you’ll think between 50,000 to 70,000 thoughts.

That’s between 35 to 50 thoughts each minute.

And when unchecked, 98% are the same thoughts that you had yesterday and are predominantly negative.

With all of these thoughts swirling around in our heads, it’s no wonder that we constantly feel disconnected, anxious, stressed, annoyed and overwhelmed.

This is why yoga and meditation are so critical to not only physical but also our mental health and well-being. Through these practices for short periods of time throughout the day, the mind becomes more calm and serene. When we are thinking less, our awareness of the present moment is sharpened and focused. We are more conscious of breathing. Or physical senses are heightened. We are able to truly connect with one another.

Your conditioned, repetitive thoughts have created your current reality. It’s time to raise your vibration!

Don’t allow your mind to wander undisciplined and randomly. Focus on your breath and on your five senses. Train yourself to be grounded in reality and in the present.

Watch your habits! If you have time to bitch about how cold it is, peruse social media mindlessly, binge watch Netflix, or sit at a bar for an entire afternoon; you have time to meditate, journal, practice yoga and plan nutritious meals for yourself!

Everything is a CHOICE. Being mindless and going through life on auto-pilot is a choice!

Here are some quick and easy choices that we can all make together to raise our vibrations and frequencies.

Drink lots of water

Sweat everyday

Fuel your body with foods that support your body’s natural ability to detox and de-stress

Get enough sleep

Avoid loud, obnoxious people and situations

Speak less, listen more

Don’t interrupt or talk over people when they’re talking to you

Remember that you can learn something from everyone, even if it’s just patience

Be conscious of every thought and every word that you speak

Harness your energy by thinking and speaking much less than you normally do

Spend time in silence and solitude each day

Read more, Watch TV less

Travel!

Take a different route to work

Get upside down every day!

Celebrate the simple things

Declutter your home and your heart

Hey friends, let me know if you have other mindfulness practices that you’d like to share!

Have a mindful week!

Mindful Monday: Tending to Yourself

Good morning, dearest mindful ones!

It’s so easy to get caught up in a swirl of non-stop activities, isn’t it? In fact, you may even take pride in your perpetual state of busyness and being able to handle so many things at once. But eventually, there’s a tipping point: where stress builds up and burnout creeps in. That’s why tending to yourself is so vital to a true state of wellness and contentment.

What does your Mind conjure up when you think of tending to yourself?

I think of paying attention to myself. Taking time to turn inward and see what’s really going on physically, mentally, emotionally, psychologically and spiritually.

Noticing what’s really happening and caring for and nourishing myself. Cultivating an overall sense of well-being and contentment.

Today, begin your week by deciding to give yourself some well-deserved attention. When you care deeply for yourself, you become the shiniest, best and brightest version of you that you are truly meant to be!

It starts on the physical level. Close your eyes and take some deep breaths. Your daily mindful practice … of course, take a yoga class at YBD!, but on those days that you just can’t seem to fit one in, still carve out some space to just sit and meditate and tend to yourself.

As the physical body is soothed and loved through proper rest, sleep, nutrition and movement, more awareness of what is happening mentally and emotionally naturally evolves. Notice thoughts and emotions as they arise, and make space for them to move through you. Rather than getting hooked and bogged down and making them mean something, give them so much space to move without attaching or identifying with them.

Take a few moments today to take some deep breaths and just pause. Make this as habitual as brushing your teeth and making your bed!

Take time today to tend to your soul.

Namaste, dearest ones!

Pose of the Month: May 2018 Padmasana

April showers bring May flowers, and our pose of the month is Padmasana or Lotus Pose.

Padma= Lotus Asana = Pose

LOTUS is the quintessential yoga pose and probably the most recognizable. It’s deeply associated with meditation and is named after the lotus flower.

In Eastern religions and cultures, the lotus flower is a symbol of purity and enlightenment. It blossoms in stagnant, muddy waters floating pristinely above the surface, untouched by the murk and mire in which it is rooted.

Lotus is considered an advanced pose, as it requires hip flexibility in order to protect the vulnerable knee joints.

Here’s how:

  • Sit on your mat with your legs stretched out in front of you, keeping your spine erect.
  • Bend your right knee and cradle your lower leg with your right foot in the crook of your left elbow. Begin to externally rotate your right hip and carefully place your right foot on your left thigh. Make sure that the sole of your foot points upward and your heel is close to your abdomen.
  • Repeat with your left leg.
  • With both legs crossed and feet placed on opposite thighs, place your hands on your knees.
  • Root your sitting bones down and elongate your spine. Draw your head directly above your hips.
  • Lift your shoulders up towards your ears, squeeze your shoulder blades together and lower them down your back.
  • Hold and continue with long, gentle breaths in and out.
  • To come out, gently remove one foot at a time from your thighs.

This can also be practiced in the half lotus position, ardhapadmasana by sitting in sukhasana easy seated pose and only drawing one foot to upper thigh.

Mindful Monday: Yoga as a Healing Modality

Good morning, friends! Another Monday is here for you to write your own ticket. A fresh slate for you to create your own destiny. Of course yoga will play some role in that narrative, yes?

Think about the last time you had a paper cut. You didn’t have to think about your blood creating platelets to clot and close the wound or to send neutrophils and macrophages to the site to protect against germs and infection, right? Your body just did what it was made to do: heal itself.

When we practice yoga, we create an ideal environment for our minds and bodies to heal. Through the physical practice, we aid circulation, digestion, lymphatic release as we strengthen our muscles and create more flexibility in our joints and other connective tissues. Through the mindfulness practice, we forge new neural pathways and literally rewire our brains toward more peace and happiness.

One of the simplest ways to enhance every physical and cognitive function in your body is through your diet. What you put into your body can greatly strengthen all of the body’s systems. Or it can tax your body and create more work.

At least once a year, I cleanse my body with a 21 day detox. It’s a hard reset physically, mentally and emotionally. By removing foods that create inflammation and unduly stress our digestive systems and replacing them with foods that are easily digested and absorbed, we allow our bodies to focus on more important tasks like cellular repair processes.

Since 2012, I’ve literally led about 150 YBD yogis through this process. Some of those people have adopted this program as a lifestyle. It’s perfectly safe and medically unassailable. Others have taken one or two habits along with them on their path. Many have gone through this cleanse multiple times with me.

Personally I’ve experienced this detox nine times. Each time is different, and I continuously learn more and more about myself throughout the process.

Are you ready for an incredible challenge? Is food your final frontier? Do you want to take your yoga lifestyle to the next level?

If so, sign up today for this 21 day reset!

But don’t just take my word for it. Chances are, you’ve taken a class with a YBD instructor and/or practiced next to a yoga student who has undergone this process with me!

Here’s what yoga teacher Shaun Emerson said:

“Nadja calls it a detox, a cleanse, but for me, it was deeper than that. With Nadja’s guidance, the 21 day period was an opportunity to be thoughtful about what I was putting into my body. Participating in past cleanses, detoxes, and diets, the energy was negative: lose weight, deny, and be miserable. With Nadja’s positive energy shared on a daily basis, the attention is on the transformative impact food can have on our self-awareness and our relationship with others and the world around us. For me, the 21 days was a detox and cleanse, but more importantly, the 21 days was the first 21 days restart in a healthier body, clearer mind and deeper sense of awareness.”

So … what are you waiting for? Sign up today!

Mindful Monday: the Cycle of Life

Happy Mindful Monday! And welcome back, April! We are looking forward to your spring showers and all of the beautiful blossoms that will result.

For those of you that take my class regularly, you know that I recently lost a dear friend of mine. I’ve been sharing so much about my experience with death, and I’ve received a great deal of feedback after class. Many people have found some comfort as they deal with their own losses, so I wanted to share my thoughts here.

Our savasana pose literally means corpse pose. “Sava” = corpse. “Asana” = pose. And it comes at the end of our practice.

This reminds us of the natural order of things; there’s a beginning, a middle and an end. If something exists, at some point it will cease to exist, at least in its physical form.

When we make it to Savasana pose, we are pretty happy to arrive, am I right? We enjoy the peacefulness and stillness, because we know we have spent the better part of an hour moving and sweating and working!

In this way we can familiarize ourselves with the concept each time we come to our mats. See that it is a quiet and tranquil place. There is no pain or suffering. Just an awareness of peace.

Death becomes our greatest teacher of LIFE. It reminds us of the sanctity of each moment. How lucky we are to be breathing. We are reminded that everything is temporary, so we can practice non-attachment. We realize how precious our time is and we learn not to squander it.

Regardless of how rich or famous one is, death reminds us that we are all equal here on this Earth. Time is the most valuable commodity we’ve been allotted. It’s the only currency that matters.

In thinking of death as a natural part of life each and every time we climb on our mats, we can be familiar with its inevitable visit. And hopefully this perspective will help us cope with any suffering we must endure.

You have been blessed with 1,440 minutes or 86,400 seconds today. How will you spend your precious currency? Because you can’t save it for later. You must spend it today.

Anicca! Be happy!

Mindful Monday: Open Your Heart

Good morning, dearest mindful ones! I hope you had a lovely weekend.

On Saturday, we had a memorial service for my dearest friend who left us way too early. Of course it was heart wrenching and so very sad. But there’s something about pausing from our day to day routines to drill down that allows us to connect to the bigger picture.

It was a heart achingly beautiful day surrounded by so many loved ones. It really shifted my perspective and opened my heart immensely. Death is the greatest teacher about life. Here are my thoughts.

When we move from FEAR, we live in a state of anxiety, anger, confusion, malcontent, discontent, greed, jealousy, hatred; we feel disconnected and unhappy. We then seek physical pleasures and material possessions to find temporary reprieve from the negative spiral of emotions.

When we move from LOVE, we realize that there is nothing stronger than kindness, compassion, patience, tolerance, graciousness and forgiveness. There is nothing to fix or change or recover. We realize that we are ALL connected to every living being, both great and small. When others hurt us, we try to find ourselves in that person. We seek to understand. We will, inevitably, be hurt. As we sit with our pain, we are reminded that it is part of the deal of being HUMAN. It’s inescapable. We feel it and feel it and feel it until it passes. And it ALWAYS passes. And we take the lesson and move on. We seek to destroy barriers. We seek to liberate others from their wheel of misery as we work arduously each day to free ourselves.

We remember that everything is temporary and so fleeting. And we try not to attach. We practice releasing our expectations of how life should be, and we work really hard to appreciate what we have when we have it.

And as life inevitably shifts, we work so hard to open our hands and our hearts and let everything go.

I’ll definitely be seeking some serious mat time this week to support myself as I work on letting go and opening up.

Make it a great week, yogis! Remember that whatever you may be going through, it is so temporary. And that you are never, ever alone in our YBD community.

Anicca! Be happy!

Mindful Monday: Get Grounded

Happy Mindful Monday, yogis! Let’s take advantage of this lovely weather and get grounded!

No, not the kind of grounded where you’re stuck at home with no contact with friends, no TV or electronics. (Although that may also prove beneficial! And actually sounds pretty lovely to me in moderate doses.)

I’m referring to connecting with Mother Earth by walking barefoot! Ideally on the beach, but until spring break, we’ll have to make do with the wet grass. Or even in the mud! It’s called “earthing,” and aside from being a super yogi thing to do; it has amazing mental, emotional and physical health benefits!

Here are just a few of the amazing and maybe even surprising benefits of this practice.

Rejuvenates your senses and calms your mind

Earthing is usually done in the morning or evening – but fit it in wherever you can!

Taking deep breaths of fresh air provides oxygen for your entire body to function more efficiently.

The calm atmosphere and brief moments of unplugging from the matrix and plugging directly into Mother Nature helps relax your entire body and mind, allowing you to release your stress.

The green color of grass helps stimulate your body to produce calming hormones that help you relax.

The feeling of cool grass beneath your feet, the calm stillness of early morning or early evening, connecting with nature and feeling the warmth of the sun will certainly boost your mood!

Connects you to the earth and neutralizes your electrical field

When we walk barefoot on grass, we are directly connected to the magnetic field of the earth, which affects the entire electrical and magnetic field of the human body.

This exchange of energies helps neutralize negative electrical impulses in our body which are known to cause certain ailments.

It is said to also neutralize the effects of spending hours in front of our computer, TV and smart phone screens.

Cleansing our bodies of negative electrical energies can definitely have a positive effect on our overall health.

Provides your body with the precious properties of sun energy

The sunlight warms your winter body to the bone and naturally replenishes your essential vitamin D stores.

Sun energy is a great source of healing our energies and restorative powers. In Naturopathy, it is referred to as the source of life and energy.

Studies show that it helps disinfect the body, tones muscles and nerves and supplies the entire body with energy!

According to experts, we can get the maximum sun energy benefits between 6:30 to 9 in the morning and between 4:30 to about 6:30 in the evening. Be mindful of over exposure to the sun in the harsh afternoon sun hours.

So get off the pavement, take off your stuffy shoes, and go get grounded!

Have a great week, my earthy, grounded yogis! See you on your mat this week!

Mindful Monday: Spring Ahead!

Happy Mindful Monday, friends!

When we changed the clocks early Sunday morning, we didn’t magically create extra daylight … we just shifted the time that the sun rises and sets. This affects your circadian rhythm, your 24 hour body clock.

Setting your clock forward 1 hour for Daylight Savings Time (DST) in the spring means losing an hour of sleep on the morning after the change. For most people, this may just be a minor annoyance. However, for others it can be quite disruptive.

Some studies show that tiredness induced by the clock change contributes to an increase in traffic accidents on the first Monday after the clock switch.

Other studies show an increase in heart attacks and even triggers for mental illness and depression due to that one hour of less sleep.

Even though disrupting the circadian rhythm can have some serious effects, most studies find that they pass during the days following a DST change.

Interestingly, during the fall when we gain an hour, the opposite effects have been measured and observed. A decrease in traffic accidents and even a decrease in heart attack rates!

Being tired can decrease productivity, concentration, and general well-being. It can also make you feel crabby, unmotivated and even depressed!

There are some simple ways of making it easier to handle the clock change, according to the National Sleep Foundation.

• Eat a healthy breakfast first thing. Food tells your body it is the start of the day.

• Go for a walk. Light, and especially sunlight, helps to adjust your internal body clock.

• Use the light wisely. Head outside early to get sunlight and wake up, and dim your lights in the evening to get your body ready for sleep.

• Adjust evening activities. To fall asleep more easily (particularly when losing an hour in spring) limit caffeine and alcohol before bed, and avoid strenuous nighttime workouts. Yoga is fine!

Well here’s to Monday! We got this, y’all; we are yogis! Getting proper rest and self-care are our top priorities.

Have a great week my friends. See you on your mat!

Mindful Monday

Good morning, lovely and mindful ones! Somehow we blinked, and suddenly it’s March!

After a long, cold and beautiful winter, this is our final push toward the warmer, sun-filled breezy months ahead.

When I think of March, I think St. Patrick’s Day, March Madness, Spring Equinox, spring break shamrock shakes (don’t judge) and dating back to my days in politics and community organizing, Women’s History month. What are some of the things that you look forward to this month?

As we prepare for spring, we focus on detoxing and renewing. We do this in our homes, right? Spring cleaning! Opening the windows to let the breeze carry away stagnant, stale air.

Spring is also the time for cleansing the body from the winter’s slumber. In the winter, we have a tendency to get sluggish, and so spring becomes the opportune time to shed heavier layers and clean the body of excess toxins in the tissues.

From an Ayurvedic perspective, the Kapha dosha, which is the water and earth element, is highly accumulated in the body from the winter months. This can be experienced as winter weight gain and feeling lethargic.

This is a great time of year to consider a detox or cleanse of your digestive system. Cutting processed foods, caffeine, sugar, alcohol and dairy for a few to several days will reset your system and leave you feeling light and lifted.

As sunlight creates longer days, the warmth and dampness of this time of year has the potential to leave congestion and upper respiratory conditions in their wake. Spring is the time for releasing deep-seated emotions of sorrow and sadness. You’ll be seeing quite a bit of twisting postures, backbends and deep forward folds in your yoga classes this time of year to guide you in releasing and renewing.

Let’s enjoy these next few weeks of transition as much as we love the transitions we practice on our mats!

Make it a great week, friends!

Pose of the Month – February 2018 Eka Pada Rajakapotasana

Happy February, yogis! This is the month of  LOVE so we are featuring eka pada rajakapotasana or one-legged king pigeon pose as our Pose of the Month! While you can see from the image above, in addition to the deep backbend, your hips enjoy a really deep stretch as well!

Benefits:

  • Opens the hip joint
  • Lengthens the hip flexor
  • Stretches the thighs, gluteals, and piriformis and  muscles
  • Extends the groin and illiopsoas
  • Opens chest and shoulders
  • Stretch abdominal muscles and internal organs
  • Brings spine to natural flexion
  • Opens your heart and mind
  • Relieves anxiety and stress
  • Provides a fresh perspective
  • Relieves insomnia

How To:

  • From downward facing dog, lift your right leg up toward the ceiling
  • Bend your right knee and bring that leg forward as if you were going to step into a lunge. Instead of placing your foot down as you would for a lunge, bring your right knee to the floor on the outside of your right hand.  Your right shin may angle back towards the left hip or be more parallel to the front of your mat, depending on your flexibility.
  • Release your left knee to your mat. The front of your left leg is as flat on the floor as possible. Take a look backwards and make sure that your left foot is not sickling inward. It should point straight back.
  • Square your hips towards the front of your mat.
  • Take a block under the right side of your butt as necessary to make the pose more comfortable.
  • Bend your left knee and reach back for your left foot with your left hand.
  • Draw your left foot toward your left glutes, stretching left quads
  • Reach your left hand to your left foot and rotate your shoulder so that your left elbow faces the ceiling
  • Square your shoulders to the front of the room.
  •  Lift from your lower ribs away from your hips to lengthen spine
  • Draw navel to spine to protect your low back
  • Lift your chin toward the sky and drop your head between your shoulder blades
  • Draw shoulder blades together and down your back to open chest toward the ceiling
  • Take five deep breaths into lungs
  • Repeat on left side

Variations:

  • Rather than the backbend, square shoulders forward and lengthen spine
  • Fold your torso  over your right shin leading with your heart, keeping spine long
  • If you have knee issues, lie on back and make a figure four with your legs