Alexa Lane | Dance Coaching and Wellness
Dance Technique & Conditioning | Theatre Arts
Carrot, Apple, Ginger, and Chia Seed Smoothie
Carrot, Apple, Ginger, and Chia Seed Smoothie
- 2 medium carrots, chopped
- 1 medium apple, chopped
- 1 tablespoon fresh grated ginger
- I tablespoon chia seeds, soaked in a small amount of filtered water for 10-15 minutes
- 8 ounces of filtered water
- Blend in a Nutribullet
This smoothie has many health promoting ingredients:
- Carrots provide an excellent source of the antioxidant beta-carotene. They also supply vitamin C, K & E, calcium, fiber, and magnesium.
- Apples contain vitamin C & B-complex, calcium, phosphorus, potassium, and fiber.
- Ginger root has a calming effect and aids in digestion
- Chia seeds are a great plant based protein and omega 3 fatty acid source
Tree Pose
Tree pose, Vrkshasana, is a simple one legged balancing pose that can help increase neuromotor skills and coordination. To further challenge your balance, once you feel steady take your eye gaze up towards the sky or close your eyes and draw your attention inward.
Let’s try Vrkshasana/Tree Pose:
1. Stand in Mountain Pose
2. Lift your right leg up and place the sole of the foot on the inner left thigh
3. Raise the arms up and interlace the fingers of the hands
4. Contract the muscles of the supporting leg
5. Elongate the trunk and keep the pelvis neutral
Anatomy basics:
Trunk/Pelvis- neutral
Arm/Forearm/Scapula/Hand- abduction and lateral rotation of the arm at the shoulder joint, extension of the forearm at the elbow joint, upward rotation of the scapula at the scapulocostal joint, extension of the hand at the wrist joint
Supporting Thigh/Leg/Foot- extension of the leg at the knee joint, dorsiflexion of the foot at the ankle joint
Lifted Thigh/Leg/Foot- flexion, abduction, and lateral rotation of the thigh at the hip joint, flexion of the leg at the knee joint, dorsiflexion of the foot at the ankle joint
Mantra of the Week
“The beauty of love is that it gives us the courage to take risks, to go beyond the safety net and enter territories unknown.” – Rumi
I started meditating years ago as a spiritual practice and to reduce stress. Truth be told, like many of us, I spent my days vacillating between thinking about the next goal I needed to accomplish or ruminating on some past event. One of the first experiences of my daily practice was present moment awareness. Sounds simple, but tuning in and staying focused and centered in the present expanded my creativity and consciousness. Living consciously helped me cut through the unimportant and hooked me into a deeper connection with my heart, with love, beauty, and what really matters in life.
This week’s mantra: “In the center of love, I exist”
Valentine’s Day Full Moon
Valentine’s Day 2014 comes in with the company of a full moon. Beyond the flowers and the chocolates, Valentine’s Day can raise awareness toward feelings of love for all and ahimsa (non-violence). Valentine’s Day also brings to mind self-care, nurturing, self –love, and a centering on the heart chakra “Anahata.” These feelings are brilliantly demonstrated in Eve Ensler’s VDay movement “One Billion Rising,” a global cause to raise awareness and end violence against women. Learn more here.
The moon in yogic terms is feminine energy which is receptive and nurturing in nature. Another way we can think about the moon energy is in relation to prana, our vital life force. With each breath, we take in cool air and exhale warm air. The warm air is like the sun and the cool air is like the moon. In hatha yoga practice we aim to balance the masculine (solar energy), right side of the body, with the feminine (lunar energy), left side of the body.
A full moon in astrological terms can mean a new beginning. Many of us are struggling to balance multiple aspects of our lives and neglecting to nurture our-selves. We may find ourselves rushing to yoga class form a busy work day and slogging through a sweaty, hot yoga practice when our bodies truly need to relax, cool down, and focus on a practice that is calming and soothing. The full moon reminds us to take a deep breath and pay attention to what we really need and what we want to make manifest in our lives. It is a time to slow down, cultivate and savor the juiciness of our lives.
Let this Valentine’s Day Full Moon honor the feminine aspect of ourselves and foster a new beginning where making time for self-care, relaxation, and sharing love is a part of your everyday life.
Meditation Mantra: Aham Prema “I am Divine Love”
Moon Salutation Practice:
1. TADASANA
2. Inhale and bring both arms over your head (palms together) and look up toward your hands in URDHVA HASTASANA
3. Exhale and fold forward into UTTANASANA
4. Bend the knees (hips to the heels if possible), Inhale and extend your left leg back, knee down, into a Modified Crescent Lunge (AJANEYASANA)
5. Exhale into Downward Facing Dog ADHO MUKHA SVANASANA
6. Inhale to PLANK
7. Exhale and lower your knees, chest, chin to the floor
8. Inhale into BHUJANGASANA
9. Exhale into Downward Facing Dog ADHO MUKHA SVANASANA
10. Inhale and step your left foot forward into a Modified Crescent Lunge (AJANEYASANA)
11. Exhale and fold forward into UTTANASANA
12. Inhale and bring both arms over your head (palms together) and look up toward your hands in URDHVA HASTASANA
13. TADASANA