Southwest Summer

Life has a funny way of reminding you not to plan too hard, and one such reminder was exactly how my 10-day trip through the scenic Southwest began.  I hadn’t even gotten off the plane in Phoenix when I received an e-mail from the airlines notifying me that my baggage was still back in JFK.  Remembering that I had an upcoming photo shoot in Nevada two days & 300 miles away, and realizing that the wardrobe for the shoot was all in my luggage, didn't help ease the sense of panic creeping in.  I paid a visit to the customer service center at the airport, where they gave me a complimentary toothbrush for the evening, located my baggage, and arranged for it to be sent over the next morning.  Thankfully the rest  of my 10-day trip through the Southwest went a lot more smoothly, and more than made up for the turbulent start.

Desert Botanical Garden in Phoenix

After my luggage arrived in Phoenix the following day, we embarked on the first leg of our journey.  We visited the Desert Botanical Garden in Phoenix, and then headed straight for Las Vegas, where we spent the next few days.  I’ve been to Las Vegas a number of times, so the allure of staying on the Strip is not what it used to be.  These days I prefer a place that’s a little more ‘off-the-beaten-path’, somewhere that offers more than just the constant cycle of the usual Las Vegas vices.  The beautiful resort at the Red Rock Casino & Spa was exactly what I was looking for.  Based right outside of the scenic Red Rock Canyon, the views are incredible, and the vibe is exciting but also relaxing.

Red Rock Resort pool

Wearing Mara Hoffman, photo by Jessica Passecker 

My photo shoot with the wonderful Jessica Passecker on the following day was another highlight of the trip. Jessica and I discovered we had quite a bit in common (from matching handbags to the same hometown), and we spent the afternoon hiking and shooting among the scenic Red Rock Canyons.  We ended up chatting so much that our shoot lasted until well after the sun had disappeared behind the canyons.  

After a few incredible days in Nevada, we left for Utah.  We drove through the forest, dry lake beds, and some mountainous terrain, stopping along the way to savor the breathtaking views of Cedar Breaks National Monument, Bryce Canyon, and Glen Canyon, truly some of the most beautiful areas in the entire country. But my favorite moment in Utah was something I didn't bargain on - getting photo-bombed by a flock of sheep while taking a yoga photo in middle of the road... you just can't plan for that!

Getting photo-bombed by a flock of sheep in Utah

From there we drove on to Colorado, where we went white water rafting in Durango, and then headed into New Mexico.  I’d been to Santa Fe briefly in the past, but  I remember thinking that I hadn't spent nearly enough time getting to truly appreciate all of the history & the beauty of the area, so I was very happy to return for another visit. 

We ended our trip in Albuquerque, where we visited the historic old town, as well as the Albuquerque Museum of Art and History.  On our drive to town we took the road less traveled, where we discovered the quaintest little café, with peacocks roaming around the front, and a small farm in the back.  And once again I was reminded that some of the most memorable moments are the ones you don’t plan for.

Quaint cafe on the Turquoise Trail, somewhere in between Santa Fe & Albuquerque 

Infused Water, Healthy and Delicious Hydration

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

Here are a few of my favorite summertime recipes:

Grapefruit Cucumber Water

Ingredients:

Pitcher of ice cold filtered water

One large grapefruit, cut into slices and then halved

Two small cucumbers, cut into slices

Directions:

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

2.  Serve cold.

Raspberry Lemon Mint Water

Ingredients:

Pitcher of ice cold filtered water

Two lemons, cut into slices

A handful of raspberries

A small handful of mint leaves, scrunched

Directions:

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

2.  Serve cold.

Blueberry Orange Water

Ingredients:

Pitcher of ice cold filtered water

Two oranges, cut into slices

A handful of blueberries

Directions:

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

2.  Serve cold.

Watermelon Kiwi Mint Water

Ingredients:

Pitcher of ice cold filtered water

Two slices of watermelon, cut into cubes

Two kiwis, cut into slices

Directions:

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

2.  Serve cold.

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

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

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

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

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

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

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

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

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

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

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

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

Get Twisted: Why Yoga Twists are so Beneficial

A twist in yoga is a pose that involves spinal rotation, i.e. when the shoulder girdle turns in an opposing direction to the hips.  Twists can be done while standing, seated, or lying down, and when performed properly, are very energizing and healing.  Here are a few great reasons to start adding more twists to your yoga practice:

 1.   Improve Spinal Health – Twisting postures build strength and flexibility in the muscles that support our spine, helping to retain and restore the body’s natural range of motion.  Rotating the torso also stretches the shoulders, hips, and neck, all of which prevent stiffness and hardening of the joints.

2.   Aids Digestion – Twisting creates movement in and around our digestive organs.  By alternately compressing and stretching that area, circulation to the digestive organs is increased, thereby improving their functionality.

3.   Detoxifying – Other abdominal organs including the liver and kidneys are also stimulated while twisting.  This movement encourages the body’s natural detoxification process, promoting cleansing on a cellular level.

Below are a few of my favorite twists.  As always, those with injuries and limitations should speak to their doctor before attempting any of these poses.

Ardha Matsyendrasana (Half Lord of the Fishes Pose):

1. Begin in a seated position with your knees bent and feet in front of you.

Ardha Matsyendrasana

2. Slide your left foot under your right leg so that the leg is resting on the floor, and the ankle sits near the outside of your right hip.  Lift the right foot over the left leg bringing the right knee pointed upward toward the ceiling, and the bottom of the foot resting on the floor outside of your left hip.

3. Lengthen through the spine and twist toward the right. The the right hand should be pressing into the floor behind you, as the left upper arm moves to the outside of your right thigh.  Make sure to distribute the twist throughtout the entire spine, and not just in the low back. 

4.  Hold for 10 to 20 breaths, then release and repeat on the opposite side for the same length of time.

Parivrtta Parsvakonasana (Revolved Side Angle Pose variation):

1.  From Downward Facing Dog step your right foot forward to a high lunge.

Parivrtta Parsvakonasana variation

2. Bring your hands to prayer pose, and then extend through the spine as you begin to lean forward.  

3.  Bring your left elbow to the outside of your right knee. Keep your left leg active by pressing firmly into the left heel.

4. Hold the pose for 10 to 20 breaths, then release and repeat on the opposite side for the same length of time.

7 Poses to Help Open Your Heart & Deepen Your Backbend

Many heart-opening postures also happen to be backbends.  Because the low back tends to be the most flexible part of the spine, it’s important to emphasize opening the heart by incorporating the bend into the upper and middle areas of the back.  Repeated crunching in the lumbar region of the spine can result in injury over time.   Below are some poses and pointers to help open your heart, lengthen your spine, and deepen your backbend.  As always, those with injuries and limitations should speak to their doctor before attempting any deep bends.

Open the chest:

1.  Cat/Cow Stretch – Move with the breath and try to visualize extending the spine from the top of the head all the way down to the tailbone.

2.  Bhujangasana (Cobra pose) – Emphasize rolling your shoulders down and firming the shoulder blades against the back in the pose.

3.  Setu Bandha Sarvangasana (Bridge pose) – Firm your outer arms, lengthen the tailbone, and tuck your shoulders underneath you to really open the heart here.

·Stretch the arms and shoulders:

4.  Urdhva Mukha Svanasana (Upward Facing Dog pose) – Roll your shoulders back and down before fully moving into this pose.  Emphasize lifting the chest to avoid sinking in the low back.

5.  Dolphin pose – Press the forearms actively into the floor. Firm and widen the shoulder blades away from the spine and down toward the tailbone to accentuate the shoulder stretch.

Deepen the bend and strengthen the back:

6.  Salabhasana (Locust pose) – Clasp the hands behind you and press the scapulas into your back to open the chest and shoulders.  Raise your arms, legs, and upper torso off of the floor to strengthen the spine.

Open the hip flexors and quads to stretch the whole front body:

7.  Anjaneyasana (Low lunge pose) – Lift the chest and draw the tailbone down.  Focus on incorporating the backbend into your upper back and avoid crunching in the lumbar as you reach up with the arms.