Yoga Fitness Tips Archives - Yogashero
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Want to reduce inflammation for the whole body? Here’s my product review of the CryoSauna!


Do you experience inflammation after an intense workout, run or yoga? Would you rather have a mood boost to boot and reduce inflammation? Well, here’s my review of the top on-trend treatment for inflammation of the body, Cryotherapy. Most high end sauna places recommend you go at least twice to three times a week to get the full benefits. But, I wanted to at least try cryotherapy at least once to see if it’s worth it.

Back in the day, I was invited as a guest for a health service review of a high-end local studio. The guests were taken in groups of 4 on a tour of the entire facility. I remember ending the tour by seeing someone’s husband immersed inside of what looked like a science fiction, Star Trek-like steel chamber. It was truly something out of a futuristic dream. This chamber called the cryosauna looks similar to a stand-up tanning booth with foggy steam coming out of it. But, let’s be clear. The fog should not be confused with nitrogen gas emitted from the cryosauna. You know it’s more techie than fog. For me, the real experience took place about a month later.

I was asked to strip down to underwear and was told to put on two layers of socks and gloves. Next, put on my robe. The attendant was nice as she kept the conversation flowing for the next five minutes. The average time for women inside the cryosauna is about 2:15 seconds while the average time for men is 2:30 or more. I took off the robe and remember feeling intense coldness mainly on my arms. The attendant suggested I put my arms along the upper edge perimeter of the cryotherapy sauna. The coldness immediately felt tolerable. After walking gently around in circles, almost like a doggie trying to figure out which way to go, my two minute time was almost over. Afterwards, I felt a more alive as though I had adrenaline rush. It was a happy experience, not at all stressful. I slept better and no longer had any achy quad pain from running or biking.

Cryotherapy makes claims to alleviate the symptoms of chronic conditions such as arthritis, fibromyalgia, multiple sclerosis, autoimmune disorder, psoriasis, dermatitis and osteoporosis. Studies even in Europe have show the whole body cryotherapy eases symptoms of mood disorders, anxiety and depression.

Temperature stress has physical benefits. Cryotherapy induces a short duration temperature stress to the body,” explains Dimitris Tsoukalas, M.D., leading expert in the application of Metabolomics and Nutritional Medicine in chronic and autoimmune diseases, as well as the author of How To Live 150 Years In Health. The hormones released during stress — cortisol, adrenaline, and dopamine — increase our ability to withstand pain, fatigue, and hunger. They also decrease inflammation and related symptoms.” Dr. Tsoukalas goes on to state that appropriate responsiveness to cold, mental stress, physical strain, dehydration, fasting, etc. is a crucial prerequisite for a sense of well-being, adequate performance of tasks, and positive social interactions. He explains that a pioneering Austrian-Canadian endocrinologist, Hans Selye first observed stress and defined it as ‘the nonspecific response of the body to any demand for change.’”

According to Mental Floss, the vagus nerve is literally the captain of your inner nerve center — the parasympathetic nervous system, to be specific. And like a good captain, it does a great job of overseeing a vast range of crucial functions, communicating nerve impulses to every organ in your body. New research has revealed that it may also be the missing link to treating chronic inflammation, and the beginning of an exciting new field of treatment that leaves medications behind. 

Here are the TOP 5 Benefits from using Cryotherapy.

  1. The Happy Boost – The cryotherapy allows the body to release endorphins into the bloodstream, and one feels their mood increasing after the session. The endorphin interact with pain receptor, reducing the perception of pain. Cortisol levels are reduced making the body happier and relatively more relaxed than entering the chamber itself.
  2. The Collagen Surge – There are facial cryotherapy session that help lessen the appearance of wrinkles, increasing the skin’s collagen. According to one of the top Cryotherapy providers, routine cryotherapy treatment can help rejuvenate the collagen matrix, improving skin’s surface and reducing the appearance of cellulite and fatty deposits at the skin’s surface.
  3. The Chronic Pain Reduction – Each person is different. For those suffering from general body pain, cryotherapy reduces pain and fatigue. Results will vary but most patrons will feel pain relief for a few hours and others will have pain relief for days. One study regarding fibromyalgia patients showed that after 15 sessions of cryotherapy, pain levels were improved.
  4. The Decrease in Inflammation – I sought out cryotherapy because of prior spine surgery of my L4-L5 lumber herniated disc. I rarely get pain from this surgery but believe in prevention as means to stay healthy. I’ve tried mung bean baths from Chinese Medicine to massages but found this cryotherapy to be most promising for my body.
  5. ICE is the best natural inflammation reducer – However, cryotherapy reduces inflammation throughout the body so the healing can take place in more than one area at a time. According to Mental Floss, the vagus nerve is literally the captain of your inner nerve center — the parasympathetic nervous system, to be specific. And like a good captain, it does a great job of overseeing a vast range of crucial functions, communicating nerve impulses to every organ in your body. New research has revealed that it may also be the missing link to treating chronic inflammation, and the beginning of an exciting new field of treatment that leaves medications behind. 
    So, go ahead and kill the pain with one cold stone cryotherapy treatment or multiple ones. Many athletes use cryotherapy because the treatment can help them recover from their sports activity. Since joint and muscle strength is increased, athletes can sports-train sooner which usually improves their outcomes. The muscles are not frozen so you can exercise sooner. Blood flows are also restored in the body through vasodilation. Unlike ice bath, muscles don’t need time to recover after cryotherapy. So, enjoy this one cold cryotherapy!

By: Dena Perry,


Dena is a certified yoga teacher 500- CYT in the Chicagoland area, product developer and beauty executive with Beautycounter. She specializes in yoga with back care, meditation, breathing and vinyasa flow techniques. She currently teaches yoga for two large corporations in Chicago. Her passion, as a wellness blogger, is sharing ideas that improves the quality of life for human beings. It’s all about being happy, healthy and helpful! Namaste!

How to prepare for yoga class…


3 Ways to Stay Prepared With Your Yogashero Bag

There once was a yoga teacher who loved the look of distinctive designer bags. This same yoga teacher also didn’t enjoy the feeling of having her water bottle just out there waiting to tip over, or double checking for her keys and wallet, or looking too slouchy and having to switch bags before meetings. She had a spark of an idea and thought, “Maybe I could do this designer yogashero bag that is highly functional and fashionable.” Shocked that there were no upscale long lasting yoga organizer bags, Dena designed her own sleek yogashero bag line. She followed that passion and worked tirelessly with a select CAD designer, made edits to the design and endured late nights. The patented Yogashero was born!

Dena developed a NEW vegan, stylish, patented yogashero organizer bag that holds your 1) mat, 2) water bottle to keep you hydrated, 3) wallet, 4) phone and built-in clip and your 5) keys with extra top pockets for clothes, papers, etc. We like to call them… THE BIG 5 ESSENTIALS. The easy access 2-way single zipper opens to the shape of a heart. The yoga organizer is 32” long and big enough to hold the Manduka Mat. You can’t find it anywhere except here online.

With more than 20 million practitioners and 90% of those practitioners carrying more than two or more items to class, many yoga students including the inventor would benefit from this new lifestyle yogashero organizer.


As soon as you get this blog, get a Yogashero organizer like ours which I highly recommend in cold climates like the Northern, and Midwestern states and all rainy states. You really do not want to have a soggy mat going to yoga or pilates class. It’s just no fun trying to clean it before class or trying to practice on a damp mat. Protect your yoga mat with a yogashero bag that fully covers all of your belongings plus the mat itself. Everything is protected. 

There are many benefits to having this kind of yoga bag. Once you get your new yogashero bag, make way for just the essential yoga items. Go to your personal everyday handbag and grab any belongings that you really need. Get your keys, wallet and phone from the handbag and gently place them into your yoga bag. Add your mat and water bottle to your yoga bag. Acknowledge all the other items in your purse and let it go. Pack everything you need and travel to your yoga fitness class. Now, you are ready for yoga and maybe back to work meetings if you need to do so. It gives you more versatility. 


Figure out what matters most to you. If it is peace, then let go of whatever you don’t need before your fitness routine. Get your water bottle to stay hydrated, your keys for the car, your wallet for incidentals, your mat and phone. Set your intention on being more mindful before class by arriving early, giving a smile to the receptionist or teacher, closing your eyes and stating your intention. Then, load your belongings into the cubby or locker. Bring your mat and water bottle with you to your class. Rest into child’s pose and patiently wait to begin class. Exhale!


Once you go through this exercise, you’ll feel so much more at peace throughout your day, knowing where your things are. So, I encourage you to remove clutter on a weekly basis, centrally consolidate your items in your yogashero bag and take just 5 to 7 items with you to class. Wash your yoga towel daily or weekly. Get rid of old, grumpled paper receipts. Clean the face of your phone and your mat with vinegar and water or hand sanitizer. Just get cleaned up and organized for every aspect of life including your yoga practice. Always aim at organizing your day and everything will be well.

“Keep only those things that speak to your heart. Then, take the plunge and discard all the rest. By doing this, you can reset your life and embark on a whole new lifestyle.” – Marie Kondo

By: Dena Dodd, Founder of 

What are the top three poses for pregnant women?

My Top Recommended Yoga Poses for Pregnant Women

Right now, Ciara, Beyonce and Yoga Girl are all expecting. Maybe, you are or know someone who is pregnant? Being pregnant can create a little havoc on the daily routine. First, your lower belly likes to expand daily in ways it’s never experienced before now. Second, your hormones will make a metabolic shift to increase the crazy cravings for everything from ice cream to pickles. Thus, you will realize you will still have to eat, think and move so you might as well do those things to increase your overall well being. And, love yourself like nobody else’s business.

Here are the TOP three poses that will support you the most during your pregnancy. Place your back onto a wall for poses 2 and 3 listed here for even more support as your continue your yoga practice.

  1. Bhavadvaja’s Twist – it is a seated twist. Start in seated position. Then, windmill both feet towards the left. Root down on the sit bones. Place right foot into lotus by lifting the right foot onto left hip crease. Take an inhale and try to root down evenly on both sit bones. Slowly, rotate the upper torso towards the right on the exhale. Place the right hand just beyond the right sit bone and place the left hand onto the right thigh if it’s accessible to you today.


  1. Extended Triangle Pose – it is triangle lateral pose. Start in front heel lunged forward along the midline to back arch or the opposite at a 45 degree angle. Lift the chest and extend both arms along the midline in to Warrior 2 pose. Pull the back hip back and swing the torso downward until your hand reaches a block or your ankle level. Extend the opposite arm towards the sky. "triangle-pregant-pose"
  2. Half Moon Pose – it’s an extended lift of the leg pose. Place your back onto the wall. Lunge one foot forward along the midline to back arch with the opposite foot at a 45 degree angle. Lift the chest and extend both arms along the midline in to warrior two pose. Lift back leg high off the mat and pull the upper torso down. Extend both arm vertically into what feels like a straight vertical line. Lift the chest forward. Place your lower hand onto a block for added support."half-moon-pregnant-mom"

So, for the Moms-To-Be, enjoy your blissful time expecting your little baby miracle. Hope this helps you with your yoga journey with peace and love in mind on a daily basis.


Dena Dodd Perry 500-CYT/MBA

Want An Effective Nutritional Vanilla or Chocolate Detox Smoothie Cleanse?


Looking for an anti-bloat boost? Feeling bloated after the holidays? Try my 10-Day Detox Vanilla Smoothie Cleanse from Orenda. It’s really refreshing and tasty.

Detox Vanilla Detox Smoothie

Love entering the New Year with a pep in my step. But, when I look down after holiday meals, I always need a distressing, deflating detox for that 40-something belly of mine.

The detox cleanse that my doctor recommends most to her patients is the Orenda- CleanBurnShape. Yes, I am on the 3rd day and it is definitely working. I’m not feeling hungry at all or losing my mind with thoughts of cravings of a sugary doughnut. Actually, I’m feeling superb and on top of my running-yoga game. The reason you don’t feel hungry is because you are allowed to eat nine servings of fruits and vegetable a day and 1-2 legumes or beans per day. By deploying these healthy eating habits into my diet, I am feeling more satisfied with the added fiber. So, say YES, to more fiber, not the old folks Metamucil in this case! We will save that recommendation for a another day. 😉

Everyone has different goals. My goals are to reduce the belly bloating and increase my energy levels …and of course, not go crazy and want to strangle someone at any given moment.

Why Detox…

Our bodies build up toxins through the food we eat, water we drink and the air we breathe. Let’s face it we have more pollution and junky food everywhere these days. The goal is to reset the body back to its healthy nutritional state which increases its ability to ward off pesky toxins. We excrete the toxins with using the toilet and sweat it off during a work out.

How Detoxification Works…

The key components of the body play a critical role in the elimination of wastes – circulatory, digestive and lymph. The circulatory system pumps blood throughout the body, delivering oxygen to and carrying waste away from cells. The digestive systems processes the food we eat and separating nutrients from waste and eliminating anything the body does not need. The lymphatic system collects intracellular fluid from throughout the body and transport it to the lymph nodes where anything harmful can be removed.

What Other Activities Help…

I like to run and do yoga. I try to walk and run at level 7.0 for 10 minute intervals then, finish with at least a 45-minute meditation then a yoga asana sequence. I am a yoga teacher at the a local coporate headquarters in Chicago so that part is easy at least.

So, I admit I like the Vanilla Shape Nutritional Shake with very cold Almond Milk. The shake mixture is creamy and not chalky with a little grit. Some powder residue goes away if you shake or stir it very well for longer than 30 seconds. You don’t microwave single thing. You’ll get all the nutrients, protein, fiber and Omega 3s you need from the green Shape drink. So, I’ve got you! Be happy. Be healthy. Be helpful and tell your friends. Here’s my link to the effective 10-Day vanilla smoothie-based detox cleanse called Clean. Burn.Shape.

My tip of the week is to mix Clean right away in the morning with water and take the Burn pill. Make your Vanilla or Chocolate with very cold mixed 1:1 ratio of Almond Milk and Water. You can even add 1/2 avocado to the smoothie if you need to smooth out any sensitivity to grit.

I like to make a big pot of homemade lentil soup to start my cleanse of right. I typically eat this for dinner every night if I’m really busy with kids. It’s filling and very savory for sure!

Here’s my LENTIL soup recipe:



1/4 cup of olive oil or coconut oil

2 medium onions chopped

1 cup of chopped carrots

1 cup of chopped celery

1 package of lentils soaked overnight

1 qt vegetable broth

Seasonings including bay leaves, lemon pepper and fresh 8 basil leaves chopped and 8 stalks of oregano leaves

1tbs. minced garlic, salt

3 tbs. Worchestershire sauce and 3 tbs of Balsamic vinegar

1 package of frozen mixed vegetables


1) In a large soup pot, heat oil over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender. Stir in garlic, Worcestershire sauce, Balsamic vinegar, bay leaf, oregano, and basil; cook for 10 minutes.

2) Stir in lentils, and add 1 qt. vegetable broth and frozen mixed vegetables. Bring to a boil. Add water as needed. Reduce heat, and simmer for at least 1 hour. Cook longer until beans are soft to your taste. Garnish with your favorite herb.

Yoga Checklist Revisited: Wanna get reconnected to the truth about Yoga?

8-Limbs of Yoga Sketch

8-Limbs of Yoga Sketch

Yoga Basics101: What are the 8 Limbs of Yoga?

We think we all know what yoga is about or at least have an opinion about the percieved trendy fitness practice!! But, the poses are just one limb of the 8-limbs of yoga. Yoga involves many areas of focus and has ill-contrived notions about its roots. Is yoga a religious Buddhist ritual? What is the difference between concentration and meditation? Continue to read on..

Here’s a short Cliff’s notes designed to give you a renewed overview of the basis of yoga. About 300-500 B.C. Pantanjali, an Indian sage wanted to overhaul the yoga of the yester years and make it sustainable and process-oriented. So, he created the 8 limbs of yoga. The eight paths called ASHTANGA which literally means “eight limbs.” These 8-steps act as a guide on how to live a more meaningful and purposeful life rooted in the truth. It is a journey for moral and ethical conduct and self-discipline. It directs you on a journey to focus more attention to one’s health and help to acknowledge the spiritual aspects of our nature. Yoga has been scientifically proven to improve the health of patients worldwide according to Harvard studies. We will review the 8-limbs of yoga to better understand what awareness means in a non-monolithic way which leads us to happier and healthier lives.

Why did Pantanjali create the 8 Limbs of yoga?

  • Add breath to the body
  • Add structure to yoga
  • Make the practice non-religious

Yama – 1st Limb acknowledges one’s ethical standards and sense of integrity, focusing on our behavior and how we conduct ourselves. It connects us to the universal principle that “we should do unto others as you would have them do unto you.”

  • Nonviolence translates to being kind.
  • Truthfulness translates to being honest.
  • Non-stealing translates to being happy with what you have.
  • Non-covetousness translates to absence of idolatry, eg. non-attachment to people or possessions.

Niyama – 2nd Limb conveys our self-discipline and spiritual observances. It leads us to a life journey that takes us to temple or church service, saying grace before meals developing your won meditation practice and making a habit of taking reflective walks to think more clearly.

  • Cleanliness
  • Contentment
  • Heat/Spiritual Austerities
  • Study of sacred scriptures and of one’s self
  • Surrender to God

Asana – 3rd Limb are the posture practices you might see all over Instagram but the poses are practices in yoga that are designed to promote spiritual growth. The body is the temple of the spirit. So, you practice yoga to take care of the spirit with discipline to improve your ability to concentrate.

Pranayama – 4th Limb is the breath control. Each breathing techniques is designed to give mastery over the respiratory system while recognizing the connection between breath, the mind and emotions. The Pranayama translation is “life force extension.” Yogis believe that the breath rejuvenates the body by actually extending life itself. Some yoga teachers even believe the yoga is the breath throughout the 8-limbs process. If you genuinely connect to the breath first, you can get through anything.

Pratyahara – 5th Limb means withdrawal of senses or transcendence. It is during this limb that we draw our awareness away from the outside world and alternatively, focus inwardly towards our inner most self. Detach from our senses and direct our attention internally. Objectively, observe our cravings. In this withdrawal, we become self-observant.

Dharana – 6th Limb is the uninterrupted flow of concentration. This allows us to slow down the thought process by concentrating on a single mental object: a specific energy center of the body, image of your universe or divine God, silent repetition of a sound or wick of a candle. Although you gain the power of concentration in the previous 3 stages of namely, the posture, breath control and withdrawal of the senses, our attention may travel from one thought to another. Our focus constantly changes as we adjust our poses and breathing. Here, we focus our attention exclusively on one point of focus.

Dhyana – 7th Limb is meditation. Even though concentration (dharana) and meditation (dhyana) appear to be the same, the distinction between the two limbs is that concentration is one-pointed attention and meditation is state of being keenly aware without focus. For example, primordial sound meditation training at the Chopra Center may take word themes based on Sutra principles and assigned those words to energy centers. As the meditator, you can focus on the Sutra words in sequential order as a means of focused concentration with your meditation practice. The heart energy center (chakra) may have sutra principles words like peace, harmony, laughter and love as words on which to meditate.

The goal is to quiet the mind without judgement and reach this state of stillness. Don’t give up. While the yoga appears difficult, remember yoga is a journey or process, not a destination. Even every picture pose is intrinsically imperfect because it’s the attainment of the practice, not perfection, that is most important.

Samadhi – 8th Limb is a state of ecstasy. The person who is mediating integrates with his or her point of focus and transcends the Self altogether. The meditator comes to realize a profound connection to the Divine, an interconnectedness with all living things. Another reflective thought on this stage also called enlightenment is that the connection to the Divine cannot be bought, possessed but only experienced through the Self, by the Self and for your Self.

Click here to see article in first post on who first introduced yoga to Americas.

Author: Dena Dodd Perry, 500 CYT with emphasis on meditation, gentle flow and detox yoga.

YOGA Poses for Detoxifying + Energy + Stress Reduction


If you love yoga, then you’ll love these yoga poses for detoxing, energy and stress reduction. A few weeks ago I met a spirited and enlightened gal who is a yoga teacher, founder of, and designer of a luxury  yoga carryall bag, Dena Dodd Perry. Dena is a total Balanced Babe in the sense that she embraces a holistic lifestyle, is a determined entrepreneur (with a lot of amazing ideas and drive), a proud mom, wife and Christian, and encompasses a yoga-centric lifestyle that I absolutely love. 

I also got to wear Dena’s carryall bag for a project she is working on and I absolutely loved the feeling of the vegan suede and all the different compartments in there for organization. It’s really the perfect type of bag for someone that practices yoga daily in between meetings or during their lunch break. 

Being a spine surgery survivor, Dena focuses her practice and yoga teachings on back care. How she uses yoga to ease back pain amazes me, and she is a genuine bright light to be around. Since I’m a recent yoga devotee, I wanted to pick the brain of Dena on various benefits of yoga. Read on to see what types of yoga moves to do to stimulate detoxification, energize, and de-stress. Dena also shares her ideal morning routine and her go-to nutrient dense recipe. 

BB: How can we incorporate yoga into our lives to assist us with our natural detoxification process?

Your body is designed to engage in detoxification every day. One way is to assist the body with a detox yoga practice.

How Detoxification Works…

The key components of the body play a critical role in the elimination of wastes – circulatory, digestive and lymph. The circulatory system pumps blood throughout the body, delivering oxygen to and carrying waste away from cells. The digestive systems process the food we eat and separating nutrients from waste and eliminating anything the body does not need. The lymphatic system collects intracellular fluid from throughout the body and transport it to the lymph nodes where anything harmful can be removed.

Yoga was developed to intrinsically  stretch, compress, push and pull every part of the body. It is particularly well-suited to keep the waste-removal departments of the body functioning well.

Breath is very important part of yoga. We lead bad habits in breathing that impedes the lungs from inflating fully. Low stress can lead to a tightened diaphragm, which then prevents a full functioning exhalation process. In summary, our bodies do not take as much oxygen when we inhale, and we end up not  fully exhaling as much hazardous carbon dioxide as we should.

My 5 favorite EASY yoga poses for detoxing:

These yoga poses encourage circulation of the blood via happy oxygen and lymph, OR squeezes the abdominal organs and stimulates digestion and elimination.

1) Seated Spinal Twist – SQUEEZES ABS to stimulate digestion and elimination. How to do it? Sit down with knees pointed to the ceiling or sky. Swing left bent knee down adjacent to the floor with knee facing forward. Keep right knee bent with right foot just outside of the bent left knee. Inhale; extend both arms overhead. Lower right hand behind your right sit bone. Place your left bent elbow outside the right bent knee. Root down on both sit bones. Rotate the mid-torso to right. Pull navel to back. Take your gaze towards the back wall over the right shoulder. Draw the crown of the head towards the ceiling. Hold for 5 breaths. Ardha Matseydrasana.


Heart is above the head in Prasaritta Padottasana. Spread feet far apart along the mat. Point toes slightly inward and heels outward. Inhale the torso upward halfway lift. Exhale forward fold with the crown of the head facing the mat on the floor. This abduction forward bend is probably the safest, most accessible inversion in all of the yoga practice. Hold for 5 breaths.

3) Inverted Lake or Legs up the Wall – ENCOURAGES BLOOD and lymph to travel upwards from the the feet and legs. Bathes the abdomen in fresh blood to stimulate the digestive organs. Soothes the nervous system, allowing your body to shift its attention from warding off stress to daily bodily functions. Place a bolster or rolled blanket mat width distance along the wall. Place your bottom or sacrum onto the blanket so hips are slightly higher than the heart space. Extend the legs up the wall. Inhale Point and Exhale flex the feett. Stay and hold position for 5-10 cycles. Inhale through out the nose and exhale through the mouth. Viparti Karani.

4) Head to Knee Pose. – SQUEEZES ABS. Extend both legs forward flat on the mat. Bend left knee and place left foot onto right thigh. Inhale extend both arms overhead towards the sky. Exhale forward fold using a strap around the arch of the foot or grab the right foot with your fingers. Hold for 5 inhalation/exhaltion cylces. Janu Sirsana.

5) Locust Pose – SQUEEZES ABS onto the MAT and EASY HEART OPENER. Lay flat onto the mat with belly facing downward. Take an inhale. Lift head, arms and legs off the mat giving extension of the entire back and firing up the glutes. Belly remains grounded. Note: Prefer to prep with lying on belly taking one hand and grabbing same side foot. Pull foot towards the sit bones. Alternate sides to stretch the quads first.

Breath: This technique is called Ujayii – inhale through nose, exhale though the mouth

BB: What poses help give us energy?

Yoga poses that energize the body typically involve some form of back extension or lifting the chest forward.

My Top 5 recommended yoga poses for energy includes:

1) Extended Mountain Pose. Tadasana. Stand tall with feet parallel to mat. Extend arms to the sky. Squeeze hips forward. Spiral out the thigh muscles. Press down on the 4 ball mounts of your feet. This activates the stirrups like calf muscles (Tibialis Posterior – lateral outside and Peroneous Longus – medial inside)

2) Upward Facing Dog. Urdhva Mudhka Svanasana. Easier yoga variations of this pose are Cobra and Sphinx poses.

3) Bridge Pose- Setu Bandha Sarvangasana.

4) Half Lord of Fishes. Ardha Matseydrasana. Same as Number 1 listed above. Seated Spinal Twist.

5) Full Wheel. Urdhva Dhanurasana. Back bend. Advanced yoga pose.

Breath: Breath of Fire 2 sets of 10 rapids belly breaths

BB: What yoga poses can we do for stress reduction?

My 3 S: 

  1. Smile because it increases the endorphin levels in our bodies.  
  2. Stretch arms overhead and shoulders where you might hold the most tension. Or, try a Seated Easy Pose: extend arms overhead to the sky. Pull opposite wrist laterally. Switch wrists.
  3. Supported Childs Pose – Place bolster between legs in child’s pose. Gently stretches lower back, relieves shoulder tension and quiets the mind. Kapha pose…grounding.

Breath with Meditation on a Mantra like Heart Chakra – Peace, Harmony, Laughter and Love from Chopra Foundation. Seduction of Spirit.

BB: What is your go-to favorite healthy drink?

Hands down the Green Joy Smoothie from ISAAC’s in Highwood. It includes  Aloe Vera, flaxseed, granola, honey, cucumber, pineapple, celery, cactus, spinach, kale, ice, and orange juice. I like that they include cactus in there as cactus is said to be great for pancreas.

At home I used Breville juicer for my  green juices. My favorite blends are typically kale, spinach, apple, carrot.

BB: What is your ideal morning routine for energy?

Upon waking I feed my dog then wash my hands and face. I love the ritual of oil pulling. I do this  orally with coconut oil. I then indulge in my morning cup of organic green tea: I swirl in a teaspoon of honey. I then make an elixer of  apple cider vinegar (2 teaspoons) and fresh lemon juice (1 teaspoon). It’s then time to make breakfast for my family, carpool my kids to school, then I make time for movement. I walk on the treadmill for 30 minutes and then do my at home yoga routine for another 30 minutes. I love fruit with granola as well when I am on the go. 

BB: What nutrient dense recipes are you currently loving?

My favorite soup: Carrot soup with vegetable or chicken broth, coconut cream, ginger and turmeric.

First you boil the carrots. Then use a  VitaMixer to crush the carrots. After this, you combine the rest of the ingredients in a large pot and bring to a boil. Let simmer for about 20 minutes and enjoy!