Welcome Spring! Little leaves are just peeking out from stems and limbs. Fruit trees and a few early wild flowers are blooming. The temps are seesawing between cold and warm. We are adjusting to the time change. I am dreaming of warmer weather and playing in my garden.
Good hydration is important at all times of the year. Do you ever get bored with plain water? Infused water is a good alternative. It is water that sliced fruits and herbs have been added to for flavor. As long as you don't mash the fruits there are no calories (probably no nutrition). It will help you stay hydrated. Infused water dates back at least as far as the Renaissance. Find some ideas below.
Times are still rough and unsettling. A loving kindness meditation can be very helpful. Below you will find a technique for this type of meditation. Start with yourself because self compassion is healthy and will help you develop kindness for and understanding of others.
The pose of the month is Sukhasana, “Easy Pose.” For some people this pose is very easy. For others it's impossible and also dangerous. Why is it called “Easy?” Sukhasana means “comfortable posture.” It sets the scene for the yoga practice and for meditation. It strengthens the core, hips and lower back while soothing the practitioner. It's also hard on the hips and knees. Practitioners who are challenged with arthritis, recent surgeries or disc issues should modify this pose. I often see students think they have to do a pose exactly the way others do. Not so. Take care of yourself and modify it so it truly is a “comfortable posture.”
Enjoy the wonders of spring! Sandy Palmer, ERYT200, RYT500
Good hydration is important at all times of the year. Do you ever get bored with plain water? Infused water is a good alternative. It is water that sliced fruits and herbs have been added to for flavor. As long as you don't mash the fruits there are no calories (probably no nutrition). It will help you stay hydrated. Infused water dates back at least as far as the Renaissance. Find some ideas below.
Times are still rough and unsettling. A loving kindness meditation can be very helpful. Below you will find a technique for this type of meditation. Start with yourself because self compassion is healthy and will help you develop kindness for and understanding of others.
The pose of the month is Sukhasana, “Easy Pose.” For some people this pose is very easy. For others it's impossible and also dangerous. Why is it called “Easy?” Sukhasana means “comfortable posture.” It sets the scene for the yoga practice and for meditation. It strengthens the core, hips and lower back while soothing the practitioner. It's also hard on the hips and knees. Practitioners who are challenged with arthritis, recent surgeries or disc issues should modify this pose. I often see students think they have to do a pose exactly the way others do. Not so. Take care of yourself and modify it so it truly is a “comfortable posture.”
Enjoy the wonders of spring! Sandy Palmer, ERYT200, RYT500
Sukhasana
"Easy Pose" - Sit crossed legged by crossing your shins.
Your feet and ankles are under your knees or shins. Bring your shins close to your body. Relax your legs and feet. Now lengthen your spine by lifting up through your kidney and heart areas. Relax your shoulders and make sure the crown of you head is lifting toward the ceiling while you chin stays parallel to the floor. Alternate the cross of your legs occasionally. If your hips are tight, it helps to do cat/cow a few times. Moving like you are hula hooping also will help.
Modifications:
"Easy Pose" - Sit crossed legged by crossing your shins.
Your feet and ankles are under your knees or shins. Bring your shins close to your body. Relax your legs and feet. Now lengthen your spine by lifting up through your kidney and heart areas. Relax your shoulders and make sure the crown of you head is lifting toward the ceiling while you chin stays parallel to the floor. Alternate the cross of your legs occasionally. If your hips are tight, it helps to do cat/cow a few times. Moving like you are hula hooping also will help.
Modifications:
- Sit on a folded towel, book, block or bolster
- Prop up your thighs with blocks or folded blankets (or towels)
- Sit against the wall for added support
- Sit in a chair, especially if you have a hard time getting up and down to the floor
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Infused Water
Here are some ideas for flavored water. Wash the ingredients well. Put the fresh (never frozen) fruits, veggies and/or herbs into a pitcher of water. You can even use edible flowers! Put it in the refrigerator. Let it “steep” overnight. Remove the solids. Of course if you are serving this at a party, put fresh slices, etc into the pitcher.
Here are some ideas for flavored water. Wash the ingredients well. Put the fresh (never frozen) fruits, veggies and/or herbs into a pitcher of water. You can even use edible flowers! Put it in the refrigerator. Let it “steep” overnight. Remove the solids. Of course if you are serving this at a party, put fresh slices, etc into the pitcher.
- sliced strawberries, basil leaves or sprigs, sliced (not squeezed) lemon
- blueberries, sliced lemon, sprigs of rosemary
- sliced ginger with sliced lemon
- sliced lemon and lime, sliced cucumber
- make up your own!
Loving Kindness Meditation
Find a comfortable position, invite relaxation into your body. If you are a frequent meditator, invite the feeling meditation brings to you. Put your hands on your chest or heart. To begin, picture yourself. Say the following phrases to yourself. Concentrate on each phrase. May you be safe. May you be happy. May you be healthy. May you live with ease. You can repeat this several times. If you are comfortable about it, you can visualize a friend and send them the same message. There are all sorts of modifications of this meditation. You can send this message to anyone: someone you love, a pet, someone you are unhappy with. To all beings everywhere. The list goes on.
Find a comfortable position, invite relaxation into your body. If you are a frequent meditator, invite the feeling meditation brings to you. Put your hands on your chest or heart. To begin, picture yourself. Say the following phrases to yourself. Concentrate on each phrase. May you be safe. May you be happy. May you be healthy. May you live with ease. You can repeat this several times. If you are comfortable about it, you can visualize a friend and send them the same message. There are all sorts of modifications of this meditation. You can send this message to anyone: someone you love, a pet, someone you are unhappy with. To all beings everywhere. The list goes on.
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