For 2015 an unusual event is occurring with the sun undergoing a partial solar eclipse. It’s one of those rare moments in life when you can use something like this in your mind as a sign post to reboot your system and maybe start with new ideas. Through time many people have taken the solar eclipse as a sign of significant meaning.

We found this video from a previous eclipse that shows how beautiful and revealing an eclipse can be, despite it obscuring the sun.

Look out for the eclipse on the 20th of march starting around 9:30 am in Southern europe.

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We thought it would be great if we shared one of our quick healthy recipes that tastes great and is easy to prepare. Try it and let us know what you think!

Recipe Of The Month from BYR Media on Vimeo.

Here are some cross – training exercises that can help you strengthen and tone up rather quickly:

V-UP- 5 reps to start work your way up to 10 reps. 3 sets

Works your core and focuses on spine alignment.

Works your core and focuses on spine alignment.

Standing start walk down to Push up. Start with 5 reps work your way to 10. 3 sets

Builds upper body strength. Preps the body for Chataranga.

Builds upper body strength. Preps the body for Chataraunga.

Start in high plank and transition to side plank. Start with 5 reps and work your way to 10. 3 sets

Hold plank position then transition side plank.

Hold plank position then transition side plank. Strengthens the whole body and helps build proper alignment.

Start with ball between the ankles. Lower the legs down slightly above the mat hold and re -trace up. Start with 10 reps and work your way up to 15. 3 sets.

Laying core work with added ball for stability.

Laying core work with added ball for stability. Build your subtle core and central core. 

I hope these help your work out routine. I work on them daily in addition to Ashtanga Yoga, Running, Cycling and Swimming. We are always adding in on all our retreats and trainings cross training elements for a full body strengthening work out.

See you soon!

Melissa

Looking to add more oomph to your regular workouts? Power up your fitness program by cross-training with yoga.

“Yoga is a wonderful active-recovery workout for non-training days,” says Kristin McGee, BFA, a certified yoga and Pilates instructor in New York City.

It can improve balance and stability, build strength and stamina, help recovery, lower injury risk, and help you relax, focus, and control your breathing—all of which boost your other workouts.

Your Workout

 

If you run: Yoga is great for runners because it stretches your quads, hip flexors, and lower back. It improves your posture and breathing, too. Try power yoga, which works your upper body and can offset imbalances from relying on your legs.

 

If you swim: “Vinyasa and Ashtanga are perfect for swimmers. Each pose is linked to the breath and flows together just like Vinyasa and Ashtanga Yoga. These types of yoga also work your muscles, which helps you swim better.

 

If you bike:. “Vinyasa and Ashtanga are perfect as well. Plus, many poses open up your chest, hips, and upper back, which can offset those hours you spend hunched over a bike.

 

If you do cardio: Cardio classes can tighten your muscles, so lengthening and strengthening are a good thing. Try Iyengar yoga, a slower style that pairs strengthening with deep stretching.

 Your Plan

I tell my clients to do yoga 2 to 3 days a week to keep muscles flexible

You don’t have to do yoga classes all of the time to reap the benefits. Do a few downward dogs, planks, chaturangas, warriors, and lunges before you work out. Post-workout, try static stretches like forward bends, hip openers, and deep twists.

Remember: Cross-training should enhance your fitness program, not harm it. Don’t push yourself into poses that don’t feel right.

Power Poses

To strengthen specific muscle groups, perform these yoga poses.

Downward dog: By holding this position, you strengthen your arms and legs. It’s great for calves, shins, and thighs, and it targets your buttocks and hips.

Pigeon: The locust strengthens muscles by engaging your lower and rear deltoids, back, hamstrings, and buttocks.

Warrior: This deep lunge uses your front leg to work your quads, hips, and buttocks while engaging your back legs to work your inner and outer thighs, hips, and buttocks.

Chaturanga: The chaturanga is similar to a narrow push-up. It uses your own body weight to improve muscle tone in your pectorals, rear deltoids, and triceps.

Expert Tip:

After I work out, I love to do passive yoga stretches, sitted breathing Pranayama and  meditation to reap the benefits and thank my mind, body, and breath for all it does for me.

Next Week we will post a video with some outdoor cross training exercises to get you outdoors this late winter.

Love and Light,

Melissa

Continuing our theme of quick demonstrations for Yoga for the uninitiated, we show our athlete how to do Warrior 2. He has shown improvement and by the adjustments is able to take the correct position more naturally each time. Practice in all senses of the word makes perfect and for a healthier lifestyle.

Love and Light!

Getting different people into trying Yoga is not always easy. Athletes from certain disciplines in this case mountain biking, are a classic example of strength but little flexibility. We started the whole process off with Alex Boyce and some simple Yoga moves to start working on some basic flexibility.

At the same time we thought it a good idea to make some little how to videos and follow the journey of someone trying Yoga for the first time.

Video: How To Do Downward Facing Dog

How To Do Downward Dog from BYR Media on Vimeo.

Yoga To Go is headed to the #galapagos islands this November 2015. Here are some reasons why you should join us!

It is easy to see why travel to the Galapagos Islands might be on your bucket list – an exotic location where the weather is perfect and offering an experience found nowhere else in the world. Out of all the places to travel, the Galapagos Islands is one of our favorites as well. Here are just a few of the reasons why:

PARADISE Located 600 miles west of Ecuador off South America ‘s Pacific coast, the Galapagos Islands consist of 18 main islands and 110 smaller islands, rocks and islets. It is protected as a national park and marine preserve. Perfect temperatures range from 70 to 85 degrees year round, making the Galapagos a great place to visit any day of the year.

WILDLIFE The Galapagos is a nature lover’s paradise. You’ll see a vast array of native wildlife including the Giant Tortoise, Galapagos Penguin, Waved Albatross, Galapagos Flamingo and Galapagos Sea Lion. Whether you are exploring the islands on foot, by bicycle, by kayak or underwater, you’ll enjoy up-close wildlife sightings on your once in a lifetime trip. Where else can you swim with sea turtles, lounge on the beach among sea lions or come upon thousands of huge marine iguanas napping next to a hiking trail?
DARWIN It was from what Charles Darwin observed in the Galapagos Islands that shifted his worldview (and ours.) Darwin’s Origin of Species theory has had a profound impact on human thought in the modern world. Traveling to the Galapagos, seeing what Darwin saw, is an experience you never forget.
HUMANS WELCOME The number of visitors allowed in the islands at any one time is determined by the Galapagos National Park Service as are the specific Galapagos wildlife viewing spots. Thanks to these safeguards, Galapagos species have not learned to fear humans, so many encounters are at close range.

TRAVEL NOW The more popular the islands become, the more likely it is that regulations will need to be made more stringent. The list of permissible dive sites, for instance, has dwindled to fewer and fewer locations in recent years. If the Galapagos is on your bucket list, it makes sense to move it up from someday to soon. You’ll never experience more in the Galapagos than right now.

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Practice #yoga two times a day. Explore the island. Eat well. #stayfit with us at #yogatogo
http://www.yogatogo.us

Keep in together during holiday travel!

5 Simple ideas for you to look at to help you stay calm, happy and fit throughout the holiday season.

First thing I think that helps is keeping calm, remember it happens once a year and if your being pulled in a million different ways take it as a compliment.

Secondly, don’t drink too too much (this is hard for us who love wine) it has bottomless calories and will keep you out of your running sneakers and off your Yoga mat.

Thirdly eat your biggest meals at lunch and limit your “sweets” intake.

Have fun but stay balanced. Too much of anything will lead to stress… For everyday off your diet or exercise regime make up for it the following day.

I have included a simple work out/Yoga program to keep you fit not too intoxicated but not too consumed by it on your holiday.

15 minutes of cardio 3 times a week.
– cycling
– walking
– running
– jogging
– hiking

20 minutes of calorie burning Ashtnaga Fusion
– Sun Salutations A (2)
– Sun Salutations B (2)
– Utkatasana
– Uttanasana
– Bakasana
– Forearm plank
– Forearm Prep or Pincha Mayurasana (Fore arm stand)
– Forearm plank
– Ardhamuka Svasana
– Core work on the mat (30 reps)
– Push ups (15 reps)
– Shoulder stand
– Plow pose
– Savasana

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How To Eat Clean on the go

Just Plane healthy…

We are living in a time where it is as simple as ordering take out as it is to buy a ticket online and hop on a plane.

Depending on where you are and where your going eating clean on the go can be challenging.

With Yoga To Go I am always moving around from city to city, country to country.

I end up sitting looking at all the junk food for sale and wishing I had packed something healthy to get me thru the travel.

Feeding your body well while en route has always been a challenge, but it’s getting easier, thanks to more and more healthy options out there in your local airports and train stations.

Here are some suggestions in some big international airports for you to explore while traveling:

Miami International Airport
Guava & Java (Terminals F,G) – Fresh juice and Healthy Bites
World Wide Café (Terminal E)

Laguardia Airport – NYC
Bisoux (terminal D)
Victory Grill (Terminal C)
They buy local produce from Union Square.

San Francsico International Airport
Napa Farms Market (Terminal 2)
Equator Coffee
*they have Yoga rooms to stretch it out as well

London Heathrow Airport
Giraffe Juice – Smoothies, Juices and Teas

Rome Leonardo Da Vinci
Moka Juice Bar (Terminal 3) Fresh Juices, Teas and Coffee

Wherever you’re headed this season, these options will steer you toward a healthy flight!

Hello Bloggers I am back!

I know it has been a long time since I have written. Life happened and I had to take care of many things.

I hope you will read and explore with me here on this blog about my loves of Yoga, Travel, Health, Food and being an expat mommy living in Florence, Italy.

A little over 3 months ago I was traveling and was in the JFK airport in New York City and I was sitting having a bit to eat at a little bar and opened up my recently published US Yoga journals.

I was looking thru them page by page exploring their content as it was a real treat as I do not get them at my local Florentine news stand here in Italy.

I was leafing thru the pages and looking at the images, reading the articles and overall just checking it out and a few thoughts came into mind.

This blog entry is dedicated to some simple thoughts on media and the Yoga world.

When I think of a few words to describe the practice of Yoga I think organic, simple, spiritual, no judgment, healing, love and community (in a quick sum up).

The images and advertisements that I was seeing were more based on beauty, fashion, product marketing and Yoga celebrities.

I am fully aware of the fact that we need all of these elements to create a community, sell products and keep looking and feeling beautiful but I was a but put off by the overwhelming mass of ego driven items in publication.

My thoughts are these… Many individuals come to Yoga to be themselves without the makeup, fancy clothes, jewelry pressure of “clicks” and it just seems that Yoga is getting “clicky” and bombarded with products and celebrities.

I really believe when you step on to your mat whether in a studio or home that is your time to breathe be still and not worry about anything let alone your looks, clothes, money etc.

I worry that too much of anything is bad. Balance is essential and if we Yogis are creating environments of healing and balance then we are the first to make sure the environment is what Yoga represents.

Lets remember the 8 Limbs of Yoga: Yamas, Niymasa, Asana, Pranayama, Pratyahara, Dharana, Dhyana, Samadhi.

Remember Asana (physical postures) are one of the elements of Yoga. Yoga is a way of living, lifestyle a spiritual journey. In order to really be free and spiritually awake we must practice all 8 limbs and not fall into the hocus-pocus.

I encourage all us Yogi’s to keep it real and be loving to yourself and to all of those around you. Keep it simple there are other places to show off fabulousness.

Lets write about the ancient teaching of this practice and there significance on our spiritual paths. Create art and photography to inspire thought in a peaceful light and build our communities based on helping community, children, people in need and so much more…

There are so many peoples and places need that this is our Karma Yoga here and now.

Written with a peaceful heart…

Namaste

Melissa