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Our Musings

Yoga for Athletes: Post Run/Ride Bliss

Leslee   |   May 1, 2015

Yo! Runners, walkers, cyclists, gardeners, active people….listen up.  The PERFECT time to get into the muscle fiber to reduce injury, enhance recovery and generally feel GOOD, is to stretch right after your sport.

After riding/training, STATIC stretches where we hold poses for at least one minute, helping to lengthen tight hamstrings and overused hip flexors and spine for injury prevention, balance and recovery. Here are just three great ways to release the psoas, hip flexors and back.

1. CROSS LEGGED BRIDGE

A light backbend that strengthens/releases back, legs and hips, massages spine, and opens chest.

  • – Back flat on ground, knees bent. Elbows bent alongside ribs, fingers point to ceiling.
  • – Bring R ankle onto L knee and flex R foot. Push L foot and elbows hard into mat to lift hips off floor.
  • – Do not tuck chin, keep throat open.
  • – Drop R knee toward floor but don’t let R hip drop – keep both hip points level.
  • – Breathe deep and steady. Hold for 5 or more steady breaths; switch sides.

 

2.THREAD THE NEEDLE


Opens and releases outer hip and hamstrings while neutralizing the spine.

  • – Back flat on ground, knees bent. Bring R ankle onto L knee and flex R foot. Lift bent L leg and bring R knee toward chest.
  • – Put R hand on inside of R knee and L hand on R foot. Gently push R knee away from body.
  • – As you exhale, continue to draw L knee closer to chest keeping low back on floor.
  • – Relax shoulders and back. Hold for minimum of one minute; switch sides.

 

3. HAMSTRING HAVEN


Stretches all hamstrings while releasing accumulated tension in low back. 

  • – Using a strap or belt, lie on back, legs extended. Place strap aroundball of R foot.
  • – Slowly lengthen R leg so strap slides through hand until leg is fully straightened. Elbows fully extend.
  • – Relax upper neck and shoulders. Press ball of R foot into strap while pulling strap into ball of foot.
  • – Keep back of L  thigh pressing into ground, L foot flexed.
  • – Hold 1 to 2 minutes each side breathing deeply, steadily.
  • NOTE: KEEP BOTH KNEES BENT IF HAMSTRINGS EXTREMELY TIGHT AND WORK SLOWLY TOWARD STRAIGHTENING LEGS.



Time to Let the Light In

Jennifer   |   March 31, 2015

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I love that first warm day of spring when you can open the windows and doors to let the light and fresh air in and darkness and stale, spent air out. The energy of the house feels different with the windows open wide. It is time to open up the windows and doors in ourselves as well to let the light shine on our darkness. It’s time to do some spring cleaning on your soul. It is time to let go.

I recently saw the TED talk by Ash Beckman that touches on the fact that we all have dark closets that we want to hide in at times in our lives. That everyone has hardship. That we all have had the experience of being afraid of having a hard conversation—usually about some truth about our self and our feelings. We’ve all been hurt. It is part of being human. We can start to share our truths and connect instead of hide in the dark.

I was reading a great essay by Tanya McClure which also touched me deeply. Here is the passage that she shared.

My STUFF. My STUFF is booze, is food, is fear. My STUFF is pain, is rage, is sadness. My STUFF is believing I am unhireable. My STUFF is ruthlessly judging every word I write. My STUFF is believing I have nothing important to say. My STUFF is depression and paralysis and an insatiable longing for love and acceptance. My STUFF is not asking too much of others. My STUFF is lost years with my father. My STUFF is mourning for all the STUFF my mom can’t mourn for. My STUFF is carrying her stuff. My STUFF is an inability to confront my mom to tell her how I feel… Here is what I know about the tsunami of STUFF. When you’re with it in the deep ocean, you barely notice as the wave pushes upward and slowly begins to radiate out.

Spring is the perfect time to let go. To examine what “stuff” is hiding in your closet and begin the process of opening the door to allow the light in and our truest most authentic self out.

So join me in letting go this spring. Open your closet door and let go of fear, judgement, other’s opinions, indecision, needing to be right, hesitation, worry, needing to seek advice, anxiety, planning, perfection. Shine light on your stuff and let it go. You might not get applause, or a thank you note or recognition of any kind. But you will feel an energy shift, a lightness and a freedom to be.

Happy spring y’all.




Mother Daughter Retreat Lessons

Jennifer   |   March 3, 2015

IMG_2133Take a mother daughter retreat to truly reconnect. It is so easy to get stuck in auto pilot in our lives. Our daily schedules repeat to the point of a blur.  We wake up on Monday to find that it is already Thursday in a blink of an eye. We drive the same routes to and from places, we repeat the same conversations and we lose those precious moments in a haze of “same old same old”. In fact, ninety-three percent of our thoughts have been thought before. Only seven percent of our thoughts are new. How crazy (and a little sad) is that? I just returned from  a memory making weekend with a group of mothers and daughters. We made the time to get out of our routine—purposefully changing our setting, our daily routine and how we relate to each other. Here are five things that I learned on this incredible mother daughter getaway.

1) Make the time to truly see.

We think we know the important people in our lives. But as time goes by, people do change. Could you name the favorite color or food of your mother or daughter right now? When was the last time that you looked in their eyes and really absorbed them totally? As a person. No labels. Someone with interests, desires and dreams different than your own.

2) Really listen.

If you are like me, a lot of time I am at my computer or looking on my phone when talking to my daughter and mother. This multi-tasking takes away from true connection. Step away, turn away, or even go away (somewhere where there is no internet connection) to be more mindful of conversing and hearing.

3) Do Something that Is Out of Each of Your Comfort Zones. 

Our natural tendency is to stay where we are comfortable, safe and certain. But to create new memories and to break the repeat pattern of thinking and relating, getting uncomfortable together (in a safe way) will increase a feeling of connection. Fraternities and sororities use this idea to bond their incoming members. Go hot tubbing (even in -6 temps like we had on our retreat), head out together on snowshoes for the first time, do yoga together even if one or both of you are newbies.

4) Dwell on each other’s positive characteristics and personality traits.

We all have faults and weaknesses. It is sometimes easy to focus on the things we wish would change in another. To truly connect, start keeping track of your mother or daughter’s strengths, what makes her shine, what you admire about her, how you are similar to her.

5) Share.

Be authentic. Be open. Share yourself fully. Then spend time asking questions about who they are, what they feel, their dreams and their fears. Open up and share your own stories. Be real. Be human. Remove the labels. Tell her how you see her, admire her and how proud you are that you are in her life  .




Tis the Season: Holiday Sharing

Jennifer   |   December 16, 2014

 

 

 

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Happy Holidays FLY kula!

I am sure that I am not alone in feeling pulled in multiple directions at this time of year. Between fun parties, gift giving, shopping, baking, car pooling, work and the other daily stuff, life just picks up the pace and we have no choice but to follow. Even as yogis, although we know that slowing down, finding our center, getting adequate sleep and making sure to eat a balanced diet is the better way, tis the season to disregard what we know for that tasty cocktail, extra cookie and late night party. Remember that to be your best self and to be able to give generously of your self, you need to replenish. Here are a few things to help you self nurture while making your holiday memories.

1) Gaiam TV has a promotion for 12 free days of yoga to keep you filled with gratitude. Check it out here.

2) A salty, sugary treat in which to indulge — no post eating self-judgment or shaming allowed.

3) Unabashed excitement to share this post by Epicure and Culture that features FLY! Those of you who have traveled with us know that we are all about balance in life—combining yoga of all sorts with the great outdoors and amazing food and wine is what makes our trips special and life fun. We are so glad that others agree. Hope you join us for some self care this year.

4) If juicing is something that you are interested in starting or do already as a way to keep your body in maximum health, check out this great blog post by citycalm.




Serious Nom Noms #1

Leslee   |   November 17, 2014

It’s the perfect time of year for this, no matter where you live.
A detoxing effect while seriously delicious warm vegan salad from Dr. Alejandro Junger

ROASTED AUTUMN VEGETABLES with RICE, CRANBERRIES AND WALNUTS

musings recipe

Ingredients

  • 2 medium carrots
  • 1 large turnip
  • 1 medium red onion
  • 1 tsp cinnamon
  • 1/2 tsp ground ginger
  • 1/4 tsp freshly ground nutmeg
  • 1/4 tsp sea salt
  • 1/4 cup olive oil
  • 1 1/2 cups long grain brown rice
  • 1 cup walnuts
  • 1/2 cup dried cranberries (sweetened with fruit juice, not sugar)
  • 1 large Granny Smith apple, diced
  • 2 scallions, thinly sliced

 

Directions

Preheat oven to 375F.

Chop up your vegetables and apples, then place in a large bowl and stir in the spices and sea salt. Toss with olive oil until evenly coated, then place onto a baking dish. Roast until tender, about 15-20 minutes.

While the vegetables cook, prepare the brown rice and walnuts. Place the walnuts onto a baking dish and bake until golden brown. Remove from the oven, let cool then roughly chop.

Cook the rice in 3 cups of water. Keep warm.

Once the vegetables are tender, remove from the oven and place in a large bowl. Toss together with the chopped walnuts, scallions, dried cranberries and cooked rice. Taste, adjust seasonings and serve.