Yoga Poses to Cope with the Holiday Craze

It happens every year! No matter how much we prepare mentally ahead of time and have an entire time-and-event plan set, it always hit us right in the head. The holiday season is a beautiful time of the year. So much joy, so much to share, time with family and friends, decadent meals, dessert galore, travel and so and so forth.

All these joys from the holiday season come along with the anticipation the season per se creates and this is what causes so much stress. We look forward to the season, but many times do not make the time seize it. We buy and wrap presents, sit down countless hours in front of the computer to buy more presents or gift cards, we rush to the post office, go out for dinner with friends, attend work holiday parties and end up exhausted!

Over the years, about 30 to be exact, reading and studying about health, yoga, nutrition fitness and wellness in general, I have created my own recharge and recover routine when I am feeling a little, or not so little, on the edge.

Here is a short, about 7 minutes long, yoga routine to do those times when you need to gather yourself and just be. You will feel rejuvenated and ready to go. Unfurl that yoga mat and do it!

Sequence:

Mountain pose - Tadasana

Alternate nostril breathing - Nadi Sodhana. (Two rounds. 1 full breath between rounds)

Child's pose - Balasana

Garland Pose - Malasana

Cobra pose - Bhujangasana

Supine spinal twist - Supta Jathara Parivartanasana

Legs up the wall - Viparia Karani

Reclining bound angle pose - Supta Baddha Konasana

Let me know in the comments how it went!

Breathing in, breathing out...

Breathing in, breathing out... You will hear me say this in pretty much every single yoga class that I teach. It has almost become an expression people relate to me. I find it amusing.

When I am teaching I can see how this reminder to connect to the breathe truly brings a person's mind to the present moment. I tell all those in class that the moment we hold the breath or start panting, we right there stop doing yoga. The gentle "breathing in, breathing out" puts all in a state of ease and acceptance. The acknowledge and embrace. We stay where we are body and mind.

There are times in our lives when breathing in and breathing out goes out the window. A sudden argument with a stranger in a supermarket or store. Perhaps a heated conversation with your significant other, or, why not, your opinion on something regarding a friend, co-worker, or neighbor. We are human beings, emotional by nature, so chances are we will react to events happening around us. The main thing is to go back as soon as possible to just breathing in, breathing out.

It works every single time! The moment we connect to the breath, everything is better. Our egos do not like being hurt and many times that is the main reason why we keep complaining, arguing or going back to a conversation topic when there is no point anymore. Our egos want to be validated. By breathing in and breathing out we slowly realize that we are more than our ego. Once we see that, it will be easier to connect to the breath.

Connecting to the breath allows us to freely travel in the space between the thoughts. A place of bliss and equanimity. A place where we can stay as long as we want or need to and are always welcome to come back to.

Try it yourself! Next time things get a little out of hand remember, "breathing in, breathing out" One breath at a time. Stay right there for a while.

Let me know in the comments what your experience is when connecting to the breath. Did it improve things? Did you feel better?

Berry good!

Oh yes! It is that time of the year... Berry time!

And what a joy is to have those bowls of cherries, sliced apricots and peaches, to mention a few. Berries and stone fruit mark for most of us the beginning of summer, the beginning of long fun days and the sweet memories of trips to u-pick farms.

Berries offer multiple benefits that make them a perfect kind of food. Different studies conducted on them have shown that berries are or may:

- Be loaded with antioxidants

- Decrease the risk of Type 2 diabetes

- A great snack any time of the day due to being low glycemic

- Decrease the risk of heart attack due to the flavonoids in them

- Help you keep your weight on check by making you feel full and satisfied longer. 1 cup of raspberries have 8 grams of fiber. The daily needs are about 25 grams. That is 1/3!

- Keeping your mind sharp. Flavonoids in berries have shown to enhance memory and motor skills and overall brain functions.

Liked by adults and children alike, berries are a perfect kind of food. Eat them by themselves, on yogurt, or with cereal. A favorite in my house is we make smoothies with them. A handful of them go a long way!

It is best to eat fruit during season as its nutrients, sweetness and ripeness are at their peak. However, you can benefit from these amazing powerhouses year round as supermarkets carry them from season to season.

Growing up in Costa Rica I used think that blueberries were not real. How can a fruit be blue? I was used to the rich hues of mangoes and all other kids of exotic tropical fruits, but the thought of a blue fruit for some reason was a little surreal.

When I first came to the United States I was completely in awe seeing blueberries in the supermarkets. They indeed existed! I was so happy when my brother got me a case of them, and I could sit down and enjoy each one of them.

I love all berries, but blueberries are still my favorite kind. I can eat them ALL day. Super super ripe, juicy black berries are my second top choice.

Ah, sweet berries... Sweet summer memories...