5 Poses to Help Prepare for Ardha Chandra Chapasana

Ardha Chandra Chapasana, or 'Sugar Cane' pose, is a standing balancing with an asymmetrical backbend.  This variation of Half Moon Pose opens the psoas and hips, and lengthens the spine with a gentle twist.  The key to finding more ease in this challenging posture lies in properly warming up the body, and of course having a consistent practice.  After flowing through a few rounds of Sun Salutations, I like to deepen my warm-up with the following poses before moving into Chapasana.

 

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1. Three-Legged Downward Facing Dog

1. Come onto all fours, with your shoulders directly over your wrists and your hips over your knees.  Tuck your toes and straighten your legs, coming into Downward Facing Dog.

2. Step both feet together so that your big toes are touching.  Shift your weight into your hands and your left foot, and with an inhale raise your right leg up to the ceiling. Try to keep your hips squared, and your shoulders parallel with the ground.  Your ears should be in line with your arms, as you reach the crown of  your head toward the ground.

3. Hold for five breaths, then lower your right leg down, and repeat on the opposite side.

2. Uttanasana

1. Begin in Tadasana, with your hands on your hips.  Exhale and lengthen the front of your torso as you bend forward at the hips.

2. Press your heels down toward the floor as you reach your sit bones upward. Spin the tops of your thighs slightly inward. Don't lock your knees.  

3.  Keep your hips aligned over our ankles as you shift the weight of your body to the balls of your feet.  With each inhale lift and lengthen your torso.

4.  Hold the pose for 10 breaths.  To exit, place your hands on your hips and return to Tadasana with a straight spine.

3Extended Side Angle Pose

1. Begin in Warrior II pose, with left knee bent.  Lower the left elbow down to the left knee. Inhale the right arm up towards the ceiling and then exhale the arm over the right ear, creating a straight line with the right side of your body.

2.  Make sure the left knee stays bent directly over the left ankle.  Slowly sink the hips down towards the floor, and actively reach the right hand in the opposite direction of the right foot.

3. Hold for five breaths. To release, inhale reach the right fingers up and back into Warrior II. Repeat on the opposite side for the same length of time.

4. Runner's Stretch (Ardha Hanumanasana )

1. From Downward Facing Dog, step your right foot forward between your hands. Lower your left knee down onto your the ground, and un-tuck the top of the left foot.

2. Align your left hip over your left knee. Flex your right foot, pushing you heel away from you and reaching your toes back toward you.  Straighten your right leg as much as you comfortably can.

3.  Inhale and lengthen your spine.  Keeping your hips square, slowly begin to fold over your right leg while reaching your chest forward.

4.  Hold for 6 breaths.  To exit, tuck the left toes under, place the palms on the floor, and step back into Downward-Facing Dog.  Repeat on the opposite side for the same length of time.

5. Ardha Chandra Chapasana

1. From Warrior II pose, exhale and bring the left hand down in front of your left foot.  If you can't comfortably reach the floor, place a block under the hand.

2. Bring your right hand to your right hip, and begin to open your chest.  Slowly shift your weight into your left foot as you keep the toes spread wide.

3. With an inhale, lift the right leg up so that the inner thigh and inner arch of the foot are parallel with the floor. Find your stability here.

4. Open your right hip so it's stacked on top of your left, and open your torso toward your right.  Bend your right knee, and take a hold of your right foot with your right hand.  

5.  Ground down through your left leg.  Feel your ribcage expand as it lifts toward the sky.  Kick your foot into your hand so that your heel moves away from your seat while lifting your chest forward and up.  Once you find balance here, turn your gaze toward the sky. 

6.  Hold  for 3-5 deep breaths.  Slowly release and repeat on the other side.

Rediscovering the Beauty of Montreal

The Streets of Old Montreal (Vieux-Montréal)

The Streets of Old Montreal (Vieux-Montréal)

I'll never forget my first visit to Montreal years ago, and how enchanted I was with it's perfect mix of old world charm and modern day luxury. Any opportunity I have to go back is always welcomed, and I was excited to have the chance to visit again for a weekend in March. Admittedly, one takes their chances when travelling to Canada in the winter months - we almost had to reschedule due to a large snowstorm that took place days before - but luckily all roads were cleared by the time we were scheduled to arrive.

Hotel William Gray

Hotel William Gray

Our hotel, William Gray, was located in the heart of my favorite neighborhood, Old Montreal (or Vieux-Montréalas as called by the French speaking locals).  The cobblestone roads and old romantic architecture has you feeling as if you are taking a peak at Montreal centuries ago.  It's narrow streets are filled with cafés and restaurants, museums and art galleries, as well as the Old Port, which is packed with history.  

If you prefer a more modern vibe, you don't have to look too far. Downtown Montreal is just a short drive away, and there you will find shopping malls and art galleries nestled in between its modern skyscrapers.  Montreal also has its own Chinatown, as well as a Latin Quarter, Entertainment District, and trendy neighborhood, Plateau Mont-Royal.

Between it's beautiful parks and gardens, historic streets, modern city, and numerous neighborhoods, Montreal is truly an incredible city with something special to offer everyone.  

Bath with a view at Hotel William Gray

Bath with a view at Hotel William Gray

View of Old Montreal at Sunset

View of Old Montreal at Sunset

Live Herb Wall at Maggie Oakes Restaraunt

Live Herb Wall at Maggie Oakes Restaraunt

Yoga in the lobby of William Gray Hotel

Yoga in the lobby of William Gray Hotel

Spring into Yoga: 4 Cleansing Poses for the Blossoming Season

Spring time is finally here and that means warmer weather, longer days, and a chance to get rid all of the clutter we've accumulated over the winter.  This season provides the perfect opportunity for us to make space and cleanse - not only our cabinets and closets, but more importantly, within our bodies.

Here are a few of my favorite cleansing yoga poses for spring. They help flush the toxins that have accumulated in our bodies over winter, by stimulating the lymphatic, circulatory, and digestive systems.

1. Three-Legged Downward Facing Dog

This Downward Facing Dog variation encourages blood circulation and lymphatic system drainage by having the head below the heart and the leg raised.

1. Come onto all fours, with your shoulders directly over your wrists and your hips over your knees.  Tuck your toes and straighten your legs, coming into Downward Facing Dog.  

2. Step both feet together so that your big toes are touching.  Shift your weight into your hands and your left foot, and with an inhale raise your right leg up to the ceiling. Try to keep your hips squared, and your shoulders parallel with the ground.  Your ears should be in line with your arms, as you reach the crown of  your head toward the ground.

3. Hold for five breaths, then lower your right leg down, and repeat on the opposite side.

2. Extended Side Angle Pose

This side stretch stimulates the abdominal organs which helps aid digestion.

1. Begin in Warrior II pose, with left knee bent.  Lower the left elbow down to the left knee. Inhale the right arm up towards the ceiling and then exhale the arm over the right ear, creating a straight line with the right side of your body.

2.  Make sure the left knee stays bent directly over the left ankle.  Slowly sink the hips down towards the floor, and actively reach the right hand in the opposite direction of the right foot.

3. Hold for five breaths. To release, inhale reach the right fingers up and back into Warrior II. Repeat on the opposite side for the same length of time.

3. Lizard Pose

This stretch helps creates space in the areas that tend to get tighter over the winter as it opens the hips, hamstrings, groins, hip-flexors, as well as the chest, shoulders and neck.

1. From Downward Facing Dog, step your right foot up to the outside of you right hand, so that both of your hands are inside of your right thigh. Your right foot should be slightly wider than your shoulders.

2. Begin to sink your hips down toward the ground. Slowly walk your hands forwards, and if you are able to comfortably do so, lower down on to your forearms. (Place your forearms on a block or stay up on the palms if this is too deep).

3. Reach your heart forward, creating length in the spine.  Try not to round the back, as you draw the should blades together.

4. Keep your right knee hugging inward, toward your right shoulder.  Your left knee can stay lifted (with your leg active), or you can lower it down to the ground for a more restorative version.

5. Hold for five breaths.  Slowly release and come back to Downward Facing Dog, and repeat on the opposite side.

4. Revolved Head to Knee Pose

This detoxifying twist stimulates the abdominal organs, including the liver and kidneys, and improves digestion.

1. Begin seated comfotably with your legs straddled wide.  Bend your right knee and place the bottom of your right foot to the inside of your left thigh.  Keep your left foot flexed.

2. Inhale and reach both arms upward. Exhale and hinge at the left hip, reaching your body toward the left side.  Bring your left arm down to the inside of your left thigh, and lower the arm toward the ground.  

3. Inhale and extend your right arm up and over your head, toward your left toes.  (Use a strap if you can't yet reach the toes).  Make sure to keep your seat grounded and that your right hip does not lift up. Twist your torso, opening the heart upward toward the sky.  

4. Hold for five breaths.  To release, untwist your torso and come back to seated position.  Repeat on the opposite side.

San Francisco and Sonoma, a Perfect Pairing for a Romantic WeekendWine

Chateau Montelena Winery in Napa Valley.  Photography by Nathan Rose Photography

Chateau Montelena Winery in Napa Valley.  Photography by Nathan Rose Photography

Northern California will always hold a special place in my heart.  When my hubby & I began dating it was the first destination we visited as a couple, and more importantly, the very first of many road-trips we’ve since taken together.  I’ll never forget that scenic drive, from the vineyards of Napa Valley, over the Golden Gate Bridge, and all the way down the picturesque coast to San Louis Obispo.  I was especially excited to go back for a visit, and I must say that our trip back to the area did not disappoint. 

Of course there were a few differences between that first journey, years ago, and this one, not least because of our accommodations.  Back then (when I was still in college & he in law school) our budget allowed for cheap motels and staying at a friend’s houseboat in Sausalito (which was indeed romantic, just not very roomy).  This time around we were pampered at the luxurious Farmhouse Inn, a resort located in the heart of Wine Country, Sonoma.  From the rustic elegance of our room, down to the homemade soaps and fresh daily s’mores by the bonfire, no detail at Farmhouse is overlooked.  I could not have asked for a more perfect (& spacious!) place to stay during our time in back in Sonoma.

Our cozy, rustic room at Farmhouse Inn

Our cozy, rustic room at Farmhouse Inn

Making s'mores by the fireplace at Farmhouse Inn.  Photography by Nathan Rose Photography

Making s'mores by the fireplace at Farmhouse Inn.  Photography by Nathan Rose Photography

Homemade soaps at Farmhouse Inn

Homemade soaps at Farmhouse Inn

After a few days exploring the area - visiting Muir Woods National Monument, stopping at numerous wineries, and discovering one charming town after another, we made our way down to San Francisco for the remainder of our vacation.  We drove across the Golden Gate Bridge (stopping of course for a few obligatory photos), and visited some of the city’s famous spots - Chinatown, Jack Kerouac Alley, Café Trieste, and Lombard Street to name a few.  Each neighborhood holds its own unique charm, as well as an assortment of incredible restaurants, making the most challenging part of each day deciding where to have our next meal.

Muir Woods

Muir Woods

Jack Keouac Alleyway in San Francisco

Jack Keouac Alleyway in San Francisco

During our time in San Francisco we stayed at the contemporary Parc 55 Hotel.  Our comfortable room had a great view of the city, and the hotel’s central location was ideal - both easily accessible to & from other neighborhoods, and a fun area to wander around on its own. 

View from our room at Parc 55 Hotel.  Photography by Nathan Rose Photography

View from our room at Parc 55 Hotel.  Photography by Nathan Rose Photography

Lobby of the Parc 55 Hotel. Photography by Nathan Rose Photography

Lobby of the Parc 55 Hotel. Photography by Nathan Rose Photography

Our trip seemed to go as most great ones do – all too fast.  Northern California proved to be, once again, a magical place to visit.  From its natural beauty to its vibrant city scenes and everything in between, it made for a great mix of fun and relaxation, and an ideal destination for a romantic getaway.

The spa at Farmhouse Inn.  Photography by Nathan Rose Photography

The spa at Farmhouse Inn.  Photography by Nathan Rose Photography

Dramatic skies over the Golden Gate Bridge... Photography by Nathan Rose Photography

Dramatic skies over the Golden Gate Bridge... Photography by Nathan Rose Photography

5 Tips To Help You Stay Active all Year Round

Welcome to February - the shortest month of the year that can feel like the longest.  Daylight hours are fleeting and motivation to stay active often drops along with the temps.  New Year’s resolutions begin to fade and skipping the gym for that extra hour in bed is more appealing than ever.

I’ve had my fair share of those moments - indulging in that extra glass of wine or finishing my children’s leftovers (after thoroughly enjoying my own meal.)  And count me guilty of sleeping in instead of making it to yoga class on more than one occasion.  But I’ve learned a few tricks over the years to help power me through these lags.  So when JCPenney invited me to share some of my favorite tips for staying motivated year-round with shoppers in Kansas City, I was more than happy to open up about this relevant topic.

Here are a few of the go-to tips that I shared at the JCPenney event:

Filling my shopping cart at JCPenney

Filling my shopping cart at JCPenney

1.       Bribe Yourself:  This trick is one I learned back when shopping made up more of my workout routine than a regular yoga practice.  Treat yourself to something fun that you’ll use especially at the gym or yoga studio.   It doesn’t have to be pricey – it can be anything as small as a new reusable water bottle, to as exciting as a new outfit or gym bag.  For example, here are some fun, inexpensive items I picked up at JCPenney that make the perfect little ‘bribe’ gifts to myself: 

Kansas City love

Kansas City love

2.       Find a Workout in an Unlikely Place: Some days just don’t have enough hours in them, and getting a solid `workout in just isn’t happening.  On these days, make an effort to be active outside of the gym or studio.  For example, take the stairs instead of the elevator, or park your car further away from the entrance of the supermarket.  Maybe take some extra time walking your dog, or do a few squats while you’re on the phone with your friend. There’s always a way to squeeze in some extra exercise no matter where you are or what you’re doing.

3.       Fake it ‘til you Make it: Studies show that we can actually convince ourselves to exhibit certain emotions – for example – having more confidence and less anxiety - by simply going through the motions repeatedly until we begin to truly have those feelings naturally.  We can do the same thing with a healthy lifestyle – go through the motions of eating more nutritious foods and less unhealthy ones, be more active, etc. – until it becomes a natural way of living. 

4.       Friends are Priceless:  Sometimes no matter how much self-convincing we do, it still isn’t enough to get us to make the healthy choice.  That’s where our friends come into play.  Having a workout buddy or a yoga partner will not only motivate you to make it to the gym or studio, but will also make your sessions more fun and enjoyable.

5.       Make your Home an Inviting place to Workout: There will be days when making it to the gym or studio is just not going to happen - bad weather, work obligations, or other factors may make it impossible to get there.  Having a dedicated space at home can be a lifesaver during these times.  Even a small corner of a room with a mat and some props (weights, blocks, straps, etc) will help you stay active on those days.  And there are countless resources with knowledgeable teachers – online classes or DVDs – to guide you through a session.

Gift Bags at the JCPenney Event

Gift Bags at the JCPenney Event

The event, held at the Oak Park Mall in Overland Park, Kansas turned out to be a blast. I was touched to see that many of the participants truly appreciated the pointers I had to share.  I had such a wonderful time and I am so happy I was able to partner with JCPenney for this fun experience!

Here are a few more photos from my trip to Kansas City and the event at JCPenney. Remember you can purchase any of items you see shown above at: http://chtp.co/shopjcpenney       #SoWorthIt

Chatting with local shoppers at JCPenney

Chatting with local shoppers at JCPenney

Hanging out in the 'Glass Labyrinth' exhibit at The Nelson-Atkins Museum of Art in Kansas City

Hanging out in the 'Glass Labyrinth' exhibit at The Nelson-Atkins Museum of Art in Kansas City