Three Yoga Poses That Scare Me

I'll be honest: when I first started yoga last summer, most poses scared me. The twists, the bends, all three warriors...each one was a question for me. How does this pose even work? OK I see you doing it but can I actually do it? Like, is my body going to let me? And...which hand goes where?! Luckily, I got the hang of most of the common poses pretty quickly and my fears waned. But there are still a few poses that I dread every single class.

1. Shoulder stand. Every time an instructor calls for it and the rest of the class just does it, I think, How is everyone doing this right now? How are you not terrified?! There's something about it that just takes me completely out of my comfort zone. I’ve learned some great modifications on the wall that are slowly making me more comfortable with it, but I'm still very wary of it. Baby steps.

2. Pigeon. OK I really do love pigeon, don't get me wrong...but the emotions that come along with it are so unpredictable, I'm a little nervous every time it comes up. I think, Is this going to be the day I just burst into tears in front of the whole class? It hasn't happened yet, but hearing how emotional it can be -- and experiencing a lot of emotions in it already -- I worry that I'm going to have a total break down any day now. Not that there's anything wrong with having a big release in a yoga class, but, ya know, that it could just sneak up on me when I'm not expecting it is a scary thought.

3. Wide squat. At first, this pose didn't scare me so much as confuse me. It confused me because it looks relatively easy but I just could not do it. It's just a squat, I'd think. Why is this so hard? Why can't I get my feet flat? Turns out, it is a hard pose. After a few weeks of nightly hip openers before bed, I started to get a lot closer; I could get my heels down...but I'd tip over very quickly. Then, a few weeks ago, Michelle told us to take this pose and as I was able to get my heels down and, just as I was able to stay completely balanced for the first time, she told the class what a hard pose it can be and how long it took her to be able to do it. I felt validated and excited and annoyed no one told me sooner all at once.

What yoga poses scare you?

- Rachel

Healthy Recipe: Three-Bean Salad with Grilled Veggies

Happy Tuesday! I hope you had a great holiday weekend. Mine was filled with a lot of food, including this delicious three-bean salad from Cooking Light magazine.

Ingredients 


1 cup halved heirloom grape or cherry tomatoes
1 teaspoon salt, divided
3 ears shucked corn
1 medium white onion, cut into 1/4-inch-thick slices
1 jalapeño pepper
1 tablespoon olive oil
Cooking spray
1/3 cup chopped fresh cilantro
1/3 cup fresh lime juice
1 (15-ounce) can no-salt-added pinto beans, rinsed and drained
1 (15-ounce) can no-salt-added black beans, rinsed and drained
1 (15-ounce) can no-salt-added kidney beans, rinsed and drained
2 avocados, peeled and diced

To make:


1. Preheat the grill to medium-high heat.
2. Place the tomatoes in a large bowl, and sprinkle with 1/2 teaspoon salt. Let stand 10 minutes.
3. Brush corn, onion, and jalapeño evenly with oil. Place vegetables on grill rack coated with cooking spray. Grill corn for 12 minutes or until lightly charred, turning after 6 minutes. Grill onion slices and jalapeño 8 minutes or until lightly charred, turning after 4 minutes.
4. Let vegetables stand 5 minutes. Cut kernels from cobs. Coarsely chop onion. Finely chop jalapeño; discard stem.
5. Add corn, onion, and jalapeño to tomato mixture; toss well. Add remaining 1/2 teaspoon salt, cilantro, and next 4 ingredients (through kidney beans) to corn mixture; toss well. Top with avocado.

This is a vegetarian recipe, but I added sliced grilled chicken to it to take it from side dish to dinner.  My fiance and I both loved the finished product. Paired with a cold drink (margaritas, anyone?), it's perfect for your summer picnics and BBQs.

What was the best thing you ate this holiday weekend?

- Rachel 

Product Review: Manduka Mat Renew

Not long after I started practicing yoga last year, I decided to invest in a quality mat. I didn't know much about yoga, so buying a mat intimidated me, but eventually I found a mat that I adore (the Manduka PROlite, in case you're curious). Once I had a great mat, I wanted to be sure to take good care of it.

One of the first priorities on my list was learning to take care of my mat properly. How was I supposed to clean this thing? Would water do the trick? Did I need to disinfect it? While there are as many solutions out there as there are yogis, I saw Manduka Mat Renew in the Awakened boutique and decided to give it a try.

I've been using it for several months and I really like it! Now my post-Savasana ritual is to spray my mat with the cleaner, wipe it with a damp cloth, and lay it flat to dry. Not only does it get rid of the sweat and germs I leave on it after each class, but it also keeps my mat and my mat bag smelling fresh thanks to the essential oils.

How do you clean your mat? Have you ever tried Manduka Mat Renew?

- Rachel

Yoga for Athletes

I've seen a lot of classes called "Yoga for Athletes" on the schedule at different studios, and I came across an article today about why every athlete should do yoga. And there are tons of pro athletes practicing yoga these days; it was reported last fall that the New York Giants brought in a yoga instructor for the athletes to practice with after team meetings. The team's tight end, Kevin Boss, gives yoga much of the credit for his success.

While I definitely considered taking up yoga while I was focusing on other sports/workouts (running, cycling), it wasn't until I made yoga my main focus that I really connected with it. Still, I've heard amazing things from athletes (even amateurs and hobbyists) who have added yoga to their routines. From marathoners to equestrians, there are so many different types of athletes who love what yoga has done for their bodies.

I'm curious whether most people come to yoga now as they seek to improve their performance in another sport, or if they seek it out for entirely different reasons (mind/body connection, stress relief, etc). While I'm in the latter category, I 'm willing to bet a lot of people in our community are athletes outside of the yoga studio.

Are you an athlete who was attracted to yoga? Share your story in the comments!

- Rachel

Why Every Athlete Should Do Yoga [MindBodyGreen]

Yoga not just for girls: NFL players benefit from yoga [Yahoo! sports]

Healthy Recipe: Nectarine & Almond Chicken Salad

I love making chicken salad for lunch; it's healthy, fast, inexpensive, and delicious. I have a lot of different recipes I like to use, but this is a good one that puts a new twist on the classic. (I actually entered it in a healthy recipe contest a couple years ago and made it to the semi-finals!)

Ingredients

6-8 ounces 2 percent plain Greek yogurt (like Fage)
2 cups of cooked chicken, chopped (use canned or leftovers)
1/2 cup of celery, chopped
1/4 cup dried nectarines, chopped
1/4 cup green onions, chopped
1/4 cup slivered almonds
Salt and pepper to taste

To make, simply combine all the ingredients. Then serve on bread or a croissant, or with a side of crackers and some fresh crudites.

This recipe is great! The onions add a little zing and the almonds add texture along with healthy fats. And for how little you need in terms of ingredients, it makes a lot of chicken salad -- I got three very large servings out of it.

Do you have a go-to chicken salad recipe? Share in the comments below! 

- Rachel 

Lazy Sunday Links

Happy Mother's Day! I hope you're having a great day, whether you're a mom or just someone who loves and appreciates all the great things mothers (our own and others') do for us!

Here are some links from around the web this week:

Try a mother-daughter poses from Yoga With Mom [via Athleta Chi]

5 Age-Old Cooking Rules I Learned From My Mom Part I & Part II [via MindBodyGreen]

Making Time: The Ultimate Mommy and Baby Yoga Experience [via YogaDork]

Is yoga the best choice for a teen? Parents and experts weigh in. [via the Seattle Times]

It might be too late to make brunch for your mom, but here are some great brunch recipes to make for yourself next weekend! [via Shutterbean]

Have a great Sunday night!

- Rachel

Healthy Recipe: Chai Banana Bread

I usually am really annoyed when I see my food starting to go bad, with one exception: bananas. Then I know that nothing will go to waste, because it's time to make banana bread. If you like banana bread, try this healthy version with a twist from the May issue of Cooking Light magazine: chai banana bread.

Ingredients

1 1/2 cups mashed ripe banana (about 3)

1/3 cup plain fat-free yogurt

5 tablespoons butter, melted

2 large eggs 

1/2 cup granulated sugar

1/2 cup packed brown sugar

10 ounces (2 and 1/4 cups) all-purpose flour 

3/4 tsp baking soda

1/2 tsp salt

3/4 tsp ground cardamom*

1/2 tsp ground cinnamon

1/4 tsp ground ginger

1/4 tsp ground allspice

1 and 1/4 tsp vanilla extract, divided

Cooking spray

1/3 cup powdered sugar

1 and 1/2 tsp low-fat milk 

*If you don't think you'll use cardamom very often, buy only what you need from the bulk section! A whole bottle of cardamom at HEB costs $8; a teaspoon from the bulk section cost me 43 cents. The bulk section is a great way to save money on recipes with a lot of obscure ingredients. 

1. Preheat oven to 350.

2. Combine the first four ingredients in a bowl; beat with a mixer at medium speed just until blended. Add sugars; beat at medium just until blended.

3. Weigh or spoon flour into dry measuring cups. Combine flour, soda, and salt. Add flour mixture to banana mixture; beat just until blended.

4. Combine cardamom and next 3 ingredients. Stir 1 and 1/2 teaspoons spice mixture and 1 teaspoon vanilla into batter. Pour into a 9 x 5-inch loaf pan coated with cooking spray. Bake at 350 for 65 minutes or until a wooden pick inserted in center comes out clean. Cool 10 minutes in pan on wire rack. Remove from pan; cool.

5. Combine remaining spice mixture, remaining vanilla, powdered sugar, and milk. Drizzle over bread.

So yummy! The chai spice blend added a little something extra to an already-delicious classic. Try the recipe and let me know what you think!

- Rachel

Lazy Sunday Links

Here are some great blog posts and articles from around the web on this lovely Sunday afternoon.

There is great advice on improving your relationship with yourself in How I Made the Body Image Shift. [via Curvy Yoga]

How often do you laugh during a yoga class? The yogis in Laughter Yoga: Can Happiness Heal? think you should do it more often. [via Huffington Post]

Need a little motivation? Read 10 Quotes to Inspire Your Yoga Practice ASAP! [via MindBodyGreen]

You already know that posture is a big deal, but these funny comics are a good reminder. [via YogaDork]

Mother's Day is a week from today! Here are 10 Gifts for the Yoga Momma in your life. [via Namaste, Y'all]

I'm off to Grace's beginners class at the studio now! Have a great Sunday evening!

- Rachel

There's an App for That!

While I definitely don't recommend whipping out your cell phone during a yoga class, I'm a big fan of using my smartphone to enhance my practice. Here are some cool yoga and healthy living apps worth checking out!

MINDBODY. This app uses GPS technology to find yoga studios and classes in your area and allows you to sign up for them from your phone. You can use it to find classes at Awakened and sign up right from your phone; it's also really handy when you want to find a yoga class while traveling or after a move.

Mindfulness Meditation 2.0. This is a great app for guided meditation -- there are 5, 10, 15, and 20 minute options. Perfect for meditating anytime, anywhere.

MyFitnessPal. Dieters rave about MyFitnessPal, which is a calorie counter and food/exercise diary. Food journaling has repeatedly been proven to be an effective way to help take off pounds, and having your food journal at your fingertips makes it much easier.

Sleep Cycle. Place your phone glass-side down on your mattress and let the app analyze your sleep patterns and wakes you up during the lightest part of your sleep cycle, making it way easier to get out of bed. It also gives you soothing alarm sounds -- no more waking up to the blaring that makes you think AHHH IS SOMETHING ON FIRE?! It also tracks your sleep for you, letting you know how much sleep you're getting each night and the exact times you go from "Deep Sleep" to "Somewhat Awake."

Do you have a favorite app for healthy living?

- Rachel