Upward Plank Pose

Upward Plank Pose

Purvottanasana

For this week's pose, I wanted to focus on something that would open the chest and offer the great remedy for all of our forward motion in life. We are constantly rounding our shoulders forward when we drive, type, write and in many of our other daily activities. Even when we are just sitting we don't give it a second thought to round forward or slouch.

Benefits
Upward Plank strengthens the arms, wrists & legs. It also stretches the shoulders, chests and front ankles. Its an awesome remedy for fatigue and helps open the heart and chest area.


How to Get in and out of Upward Plank Pose

1. Sit in Dandasana (Seated Staff Pose) with your fingers tips behind your bottom. You want the fingers to point forward towards your buttocks. Your legs are extended along the mat, but if you need to modify you can bend the knees and bring your feet onto the mat.

2. Exhale and lift your bottom off the floor pressing your hips upward. Push through your thumbs and your big toes.

3. Squeeze the shoulder blades in towards one another.

4. Drop the head back but me mindful not to compress your neck.

5. Breath and hold for 30 seconds to one minute.

6. Exhale and lower your bottom back down to the mat coming back into Dandasana (Seated Staff Pose)


Open your heart and give the shoulders a much needed stretch while strengthening you arms and legs. Namaste.

Weight Loss,Yoga, & Meal Planning 101

Love Boat Pose

Full Boat Pose
Paripurna Navasana
(par-ee-POOR-nah nah-VAHS-anna)
paripurna = full, entire, complete
nava = boat

Those of you who attend my classes know I love Boat Pose. Why? This is one of the best poses for strengthen the core. Now, who needs a strong core? Everyone. Core strength is at the center of every exercise, yoga pose & movement we do in everyday life. Cores strength simply is the foundation for building upper & lower body strength. Your back, hips, pelvis and abdominal muscles are your core muscle groups. They provide proper balance, posture and keep you strong and free of injury.

Benefits
The fabulous boat pose is so beneficial because it strengthens the abdomen, hip flexors and the spine while stimulating the kidneys, thyroid, prostate gland and intestines. Boat relieves stress & improves your digestion.

How to get in and out of boat pose

1. Sit on the floor with the legs extended and back straight in Dandasana (Staff Pose). Relax your shoulders lift your chest and bring your arms up at shoulder height.

2. Recline and lift your legs squeezing your thighs and knees together. The goal is to lift the legs straight out and to keep your back straight and your chest lifted. If you can not straighten the legs then bend them. You are balancing on your sitting bones.

3. Hold for 30seconds to 1minute. Make sure you maintain a steady flow of breath. If you need support sit near a wall putting the back of your head on the wall.

4. Exhale and lower your legs and then your arms. You can rest by sitting with the back straight & the legs extended Staff Pose (Dandasana) or lie down on your back with the legs extended Corpse Pose (Savasana).

Set sail towards a stronger core and allow boat pose to navigate the way! Namaste.


Photo taken @ Sweet Water Wellness Center by Tiffany Brown.

Fooditude- Roasted Red Pepper Tuna Sandwiches

Two weeks ago, my Yoga for Weight Loss group was visited by Chef Shelley Chapman of Naturi Beauty Concepts www.naturibeauty.com. She came in and gave a wonderfully creative interactive quick meal/snack that was sooo delicious we were licking our fingers and wanting more. What's so great about these recipes is they literally take minutes. And what's so awesome about Shelley is she loves sharing her delectable treats. Check out her wonderful Roasted Red Pepper Tuna Sandwiches & Chocolate Peanut Butter Cups!


Roasted Red Pepper Tuna Sandwiches

• 1/3 cup bottled ranch salad dressing
• 1/2 cup bottled roasted red sweet peppers, drained
• 1 12oz can solid white tuna, drained & broken in chunks
• 1 8.75 oz. can whole kernel corn, drained
• spinach leaves, rinsed
• choice of bread

1. Prepare roasted red pepper sauce, by blending or food processing ranch dressing and roasted red peppers until nearly smooth
2. Prepare tuna filling by mixing corn with tuna. You may try chopping and adding some of the additional roasted red peppers to the tuna/corn mix.
3. Combine tuna mix with roasted red pepper sauce.'
4. Spread on bread and top with spinach leaves. Enjoy

Chocolate Peanut Butter Cups

• 1.5 cup pretzels, crushed
  
• 3/4 cup chunky or smooth peanut butter
• 3/4 cup semi sweet chocolate chips
  
• 3 TB hazelnut chocolate cream (Nutella)
  
• 12 mini muffin cups

1. Melt chocolate chips and hazelnut chocolate cream in a double boiler
2. Crush pretzels in a ziplock bag with a meat mallet/tenderizer, bottom of a glass, or hammer
3. Spoon 1 TB of peanut butter onto nonstick surface and top with 2 TB of crushed pretzels.
4. Shape into a ball and press into mini cupcake wrapper
5. Repeat until all wrappers are filled
6. Pour over the melted chocolate mixture and place all the cups in the refrigerator
7. Allow to set for a minimum of 30 minutes or overnight.
8. These work really well if you prepare them in advance for the week. When you get a salt/sweet craving, you will already have them available. Enjoy :)
   

Fooditude is Food + Attitude. I invite you to contribute your tasty healthy recipes via email @ ilovemytemple@gmail.com (Subject: Fooditude). You can send pics along with your contributions. Tell me why your food has a great healthy attitude and I will post them on my blog. My favorites healthy treats will be shared with my Yoga for Weight Loss group.