Stressful times now with the holiday crazies. More than ever I depend on my yoga practice to settle my mind, re-energize, and reduce unhealthy stress. When it all gets to be just too much, I use these two poses to find a calm, relaxed center – and I try to carry that feeling through the entire day.
TREE POSE (VRKSASANA) Start by focusing the balance on the left foot. Lifting the right foot to the ankle, calf, above the knee or in lotus position (inside the hip joint), bring your arms to prayer position in front of your heart center. Straighten the back, tuck in the pelvis and breathe. On an inhale, extend your arms over head into any hand mudra you desire; pinky to thumb, thumb to index finger or thumb to middle finger. Hold here for 5-10 inhale and exhale breaths.
Slowly bring your hands back to prayer in front of your chest and slowly release your right foot down. Refocus your attention to the right foot balance and bring your left leg up to the same place you did on your right. Rebalance and bring your arms to heart center. Extend your arms overhead to a different hand mudra. Breathe 5-10 breaths and slowly release. Benefits of tree pose: Improves balance and stability in the legs, works and strengthens the core, strengthens the tendons and ligaments in the feet, opens the pelvis and hip bones, also builds self-confidence and self esteem.
FLOOR BOW POSE (DHANURASANA) Another pose that helps me center is Floor Bow Pose. My ribs open and allows deeper cleansing breath. Start by laying flat with your stomach on the ground. Bend your knees and reach around grabbing your right ankle with your right hand and left ankle with left hand. Start to kick your feet so your arms are being pulled. You can begin to rock back and forth, breathing deeply. Make sure your knees are as close together as possible, hold and breathe for 5-10 inhale and exhale breaths and slowly release. Benefits of bow pose: Opens the heart, hips, chest, and abdominal muscles. Improves balance, digestion, fatigue, anxiety, and menstrual discomfort. However you decide to celebrate the holidays this year, do it with Cheer! Namaste!
Category: Yoga
Yoga + Green Drink to Stress Less, Feel Better
I’m finding it harder to stay centered. Are you stressed out too?
Stress can have a major influence upon mood, our sense of well-being, behavior, and health. Acute stress, especially if the threat is unremitting, can damage health.
To stay centered and calm, my go-to is yoga. Yoga can reduce stress, shift your mindset, and help you feel better.
Before coronavirus, I made sure to do a minimum of 10-15 minutes of yoga every day. Now, I’ve increased my practice and recommending that all my friends and clients fo the same. The more stressful your day, the more you need to start your day off with yoga. To those who know me, I might seem centered but without meditation and yoga, I might be a mess.
Here are some of my favorite yoga poses for reducing stress and getting back to center. Zen out in the comfort and safety of home.
Cheers to your very best health – Veronica
DOWNWARD DOG
Place your hands on the ground, shoulder width apart, and stretch your feet out behind you about 3 feet apart from one another with your hips high in the air. You should look like an upside down letter “V.” Because your heart is higher than your head, this pose causes blood to flow to your brain, which calms the nervous system, improves memory, enhances concentration and relieves stress. Downward Dog also gently tones your abdomen, which stimulates digestion.
TREE POSE (VIRKSASANA)
Start by focusing the balance on the left foot. Lifting the right foot to the ankle, calf, above the knee or in lotus position (inside the hip joint), bring your arms to prayer position in front of your heart center. Straighten the back, tuck in the pelvis and breathe.
On an inhale, extend your arms over head into any hand mudra you desire; pinky to thumb, thumb to index finger or thumb to middle finger. Hold here for 5-10 inhale and exhale breaths.
PRAYER TWIST
Stand with your feet about 3-4 feet apart. Look toward your right leg as you turn your torso and your hips towards your right leg.
Bend your right knee at a 90 degree angle, keeping your left leg straight so that you are in a low lunge. Bring your hands to prayer position in front of you.
Inhale and on an exhale, twist to your right, bringing your left elbow over your right knee. Look up and make sure your elbows are facing in opposite directions with your right elbow facing up at 12 o’clock and left facing down at 6 o’clock.
Hold this pose for 5-10 inhales and exhales. Slowly release, coming back to center. Repeat on the other side.
Look toward your left side, bend your left knee at a 90 degree angle and move into a lunge by keeping your right leg straight. Inhale and exhale to twist to the left, hooking your right elbow over your left knee. Breathe for 5-10 inhales and exhales.
The twisting of the torso in this move applies pressure to your muscles, increasing toning and detoxifying powers. Fresh oxygen rushes to the area once the twist is released, which helps flush toxins within the body and improve digestion. This pose is great for balance, energy and confidence – plus, it tones your legs, hips and butt.
SUPINE SPINAL TWIST
Lay on the ground with your legs stretched out in front of you. Bend your right knee, bringing it close to your chest.
Take your left hand and slowly guide your (bent) right leg over to the left side of your body. Look right and breathe 5-10 inhales and exhales.
Slowly come back to center with both legs stretched out on the ground. Reverse on the other side by bending your left knee toward your chest.
With your right hand, gently guide your left leg over to your right. This time, look to the left and breathe for another set of 5-10 inhales and exhales. This spinal twist will help to release lower back tension, open tight shoulders, improve digestion and elongate spinal muscles.
Don’t worry if it doesn’t come easy at first. Like all things, yoga takes time and practice to get right, but you will start feeling the detoxifying benefits right away. Just start with slow and steady breaths and the rest will follow!
Yoga – Q&A with Veronica Wheat
Chef V, Veronica Wheat, answers questions about her yoga practice and gives recommendations for your practice. She suggests supplmenting Intermittent Fasting with yoga, and breaking your fast with her Green Drink.
5 Insights to Loving Yoga
1. How did you first get into yoga and what does it mean to you now?
I first joined a gym when I was 15 years old and saw others taking classes. A year later, and after much speculation, I decided to join the class. I thought it was alright but I didn’t really get into it until two years later. I played a lot of sports when I was in high school so when I graduated, I was trying to get back into working out and decided to give yoga one more try. My body felt so good – I was surprised by how tight my muscles had been after years of competitive sports. I started going once or twice a week and soon I was hooked! I’ve been practicing religiously for almost 10 years now and completed my yoga teacher training in 2012 at Yoga Tropics at their Encinitas, CA and Pacific Beach, CA locations.
I try to practice almost every day. I don’t necessarily go to class every day but I try to do some form of yoga daily, even at home or at the gym in a space by myself. I ALWAYS practice first thing in the AM, 60-minute classes two or three times a week and then three times on my own. You will rarely see me working out afternoon or evening, I like to workout in the mornings on an empty stomach to burn stored fat and calories, plus morning workouts energizes me for the rest of the day.
I love how yoga makes me feel in mind, body and spirit. If you’ve never tried a class before, I highly recommend you do – it’s all about finding the class and instructor that’s right for you.
2. What do you look for in a yoga instructor and how have you found the ones you’ve liked best?
I really like calm teachers who have nothing to prove. Ones that help guide you along your journey. Everyone’s body is different and even if you practice all the time, every day and every practice is different. I love when a teacher comes over and adjusts me or puts me into a more challenging pose.
3. What is the best way to fuel your body before and after a session?
I prefer to go to yoga in the morning, on an empty stomach. Although, I drink lots and lots of water to make sure that I am hydrated before class begins. Sometimes I might have a little Green Drink an hour or two before class but typically just water.
After yoga is the most important time to nourish your body. I always have lots of water and a Green Drink after class. Sometimes I’ll have a kombucha or a protein smoothie that I make at home after finishing the Green Drink. It’s super important to stay hydrated before and after yoga. Drinking fluids helps flush out the toxins from your body and release them. And yoga plus an intermittent fast, plus my Green Drink maximizes fat burning, making you leaner than ever before.
4. What are some of your favorite yoga essentials? (clothing brands, mats, accessories, etc.)
I live in Lululemon pants and sports bras. I have found them to be the comfiest and most reliable. My lightweight Manduka® mat is my favorite mat, this brand makes great mats that seem to last forever.
5. What tips would you give to new or aspiring yogis?
Take it slow. Don’t be so serious, it’s just yoga. Try different classes and different instructors, not all yoga or yogis are the same. There are a variety of yoga classes for all different levels including hot, flow, fusion, sculpt and many more. Also, remember to always breathe – it’s the most important part of your yoga practice. I’ve been practicing a long time and the worst thing I see is people trying to get fancy in a pose but forgetting to breathe. Your breath is the practice, so if you lose your breath, you lose the point of the practice. Once you master your breath for one hour then you are a true yogi who can conquer any pose!
To get inspired take a look at our Pinterest Board with poses and other workouts we love.
Yoga with Mom to Start Your Morning Together
Yoga is so good for you on so many different levels. It is one of the safest types of exercise you can suggest to family, and even the most out of shape friend can gently find a path to better health. It is especially good for kids, helping them with stress and sharing a relaxing time with Mom.
Whether you practice yoga everyday or as a beginner, I’ve selected some poses for a healthy and fun family practice with Mom and the kids.
DOWNWARD DOG
Place your hands on the ground, shoulder width apart, and stretch your feet out behind you about 3 feet apart from one another with your hips high in the air. You should look like an upside down letter “V.” Because your heart is higher than your head, this pose causes blood to flow to your brain, which calms the nervous system, improves memory, enhances concentration and relieves stress. Downward Dog also gently tones your abdomen, which stimulates digestion.
UPWARD DOG
Place your hands on the ground alongside your body, next to your lower ribs. Inhale and press your hands firmly into the floor. Straighten your arms, lifting your torso and your legs a few inches off the floor. Hold for five slow breathes.
Upward dog stretches the chest and spine, strengthening wrists, arms and shoulders. It stimulated the abdominal organs and improves digestion. It firms the buttocks and thighs, helping to relieve sciatica. It energizes and rejuvenates, relieving fatigue and depression.
THREE LEGGED DOWNWARD DOG
Place your hands on the ground, shoulder width apart, and stretch your
feet out behind you about 3 feet apart from one another with your hips
high in the air. You should look like an upside down letter “V.” Lift one leg as your opposite leg stays on the mat. Straighten your arms and press your shoulders back. Move your elbows forward and push your chest closer to your feet. Keep your hands, arms, shoulders and hips in a line. Three legged downward dog has the same health advantages as downward dog, adding a leg stretching element for encouraging length in your spine and increases hip joint flexibility.
TREE POSE (VIRKSASANA)
Start by focusing the balance on the left foot. Lifting the right foot to the ankle, calf, above the knee or in lotus position (inside the hip joint), bring your arms to prayer position in front of your heart center. Straighten the back, tuck in the pelvis and breathe.
On an inhale, extend your arms over head into any hand mudra you desire; pinky to thumb, thumb to index finger or thumb to middle finger. Hold here for 5-10 inhale and exhale breaths.
PRAYER TWIST
Stand with your feet about 3-4 feet apart. Look toward your right leg as you turn your torso and your hips towards your right leg.
Bend your right knee at a 90 degree angle, keeping your left leg straight so that you are in a low lunge. Bring your hands to prayer position in front of you.
Inhale and on an exhale, twist to your right, bringing your left elbow over your right knee. Look up and make sure your elbows are facing in opposite directions with your right elbow facing up at 12 o’clock and left facing down at 6 o’clock.
Hold this pose for 5-10 inhales and exhales. Slowly release, coming back to center. Repeat on the other side.
Look toward your left side, bend your left knee at a 90 degree angle and move into a lunge by keeping your right leg straight. Inhale and exhale to twist to the left, hooking your right elbow over your left knee. Breathe for 5-10 inhales and exhales.
The twisting of the torso in this move applies pressure to your muscles, increasing toning and detoxifying powers. Fresh oxygen rushes to the area once the twist is released, which helps flush toxins within the body and improve digestion. This pose is great for balance, energy and confidence – plus, it tones your legs, hips and butt.
SUPINE SPINAL TWIST
Lay on the ground with your legs stretched out in front of you. Bend your right knee, bringing it close to your chest.
Take your left hand and slowly guide your (bent) right leg over to the left side of your body. Look right and breathe 5-10 inhales and exhales.
Slowly come back to center with both legs stretched out on the ground. Reverse on the other side by bending your left knee toward your chest.
With your right hand, gently guide your left leg over to your right. This time, look to the left and breathe for another set of 5-10 inhales and exhales. This spinal twist will help to release lower back tension, open tight shoulders, improve digestion and elongate spinal muscles.
Don’t worry if it doesn’t come easy at first. Like all things, yoga takes time and practice to get right, but you will start feeling the detoxifying benefits right away. Just start with slow and steady breaths and the rest will follow!
Yoga for Beginners: What’s the best class to take?
From Ashtanga to Yin Yoga and Hip Hop Cardio, there's dozens of different styles of yoga. Chef V has tons of experience practicing and teaching yoga. Here, she recommends the best types of yoga for beginners.
Many people know me as a chef, of course, as well as author and nutritional therapist. But I also have an extensive yoga background. In fact, I’m a certified yoga instructor.
Yoga is so good for you on so many different levels. It is one of the safest types of exercise you can suggest to family, and even the most out of shape friend can gently find a path to better health.
But many people who are new are overwhelmed with all the different types and dizzying amount of yoga information and classes and never take the healthy step and attend a class.
For you and yours, I have some advice….
Best Class for Absolute Beginners
Don’t know a downward dog from a cat/cow? Scared to bend and twist into a pretzel pose. No worries, there’s a yoga style that’s perfect for you. Many gyms like LA Fitness or your local YMCA offer gentle yoga classes. In a gentle yoga class, you won’t feel intimidated surrounded by hyper-flexible, rail-thin advanced yoginis.
Gentle classes are also great for advanced practitioners. Without doubt though, most people who take gentle yoga classes are beginners or those with physical limitations. The great thing about gentle classes is that you really don’t need to be an expert to feel like you’re getting a good workout.
That’s because when you focus on your breath, you can really move a lot of energy through your body. I’ve taken gentle classes and felt an out of this world experience at the end of the class. Your mind feels clear and your body tingles with great energy.
When you try poses that are too difficult, you have a tendency to not breath. That’s why it’s super important that you pick a gentle or introductory class so that you can focus on breathing steady, not on how deeply you can stretch into a pose.
Best Class for Athletic Beginners
Never taken a class but you can easily do 20 pushups followed by 20 jump jacks? Give a Vinyasa class a try. “Vinny” is usually a flow sequence, meaning that one pose logically progresses into another flow. With the exception of a few go-within meditative breathing breaks, a Vinny class is continuous. That’s why it’s not recommended if you’re really out of shape.
For some beginners, Vinny’s fast pace can be overwhelming. However, if you need a breather, nobody will judge you for taking a break. Simply rest in child’s pose (sit on your knees, with your knees hip-width apart and fold over stretching your arms). This is true of any class you choose.
Best Class for Emotional Recovery
Let’s say you just went through a rough break up. Or lost your job. Or something else traumatic. Any type of yoga can help you keep your center. But perhaps the best type of yoga for periods of extreme stress is a Restorative class.
In this rejuvenating class you hardly move. Instead, you use blankets, pillows, blocks and other props and stay in gentle poses for long periods of time. Remember I mentioned the parasympathetic nervous system? When you’re really stressed, you’re activating the opposite of your parasympathetic side, which is your sympathetic nervous system. Although sympathetic sounds nice, it’s not the sympathy you might be thinking about. On the contrary, your sympathetic nervous system is your flight or fight mechanisms. And when you’re going through a lot of turmoil, you don’t need more flight or fight. You need to rest and relax.
Best Class for Type A Personalities
One of the many health benefits of yoga is that this ancient discipline brings your life back into balance. But take a look at what many fast-paced, always on the go people do for exercise. Their exercise routines mirror their type A lifestyle. CrossFit, Mud Runs, intense spin classes, Iron Mans and other triathlons, etc….
Intense exercise is a form of stress. Stress is stress. Therefore, if your life is hectic, you need a Yin yoga for your Yang lifestyle. Try finding a class that’s moderately laid back and focuses on breathing. An introductory Hatha class will stimulate your parasympathetic nervous system. That’s your rest and digest operating system.
If you absolutely need a challenge, try an Ashtanga class. Theoretically, it might not be the best for a type A lifestyle but doing an athletic, advanced style of yoga is better than doing no yoga at all.
Best Yoga Class for Beginners: Conclusion
There are dozens of other types of classes. But these styles above have become very popular and there’s a good chance you’ll be able to find a class.
To your health,
Chef V
Chef V’s St. Patrick’s Day Yoga Poses
I tried to think of appropriate yoga poses to go along with St. Patrick’s Day. Leprechauns are said to like hopping and dancing on one leg so in dedication to our little leprechauns, we are practicing Tree Pose.
St. Patrick’s Day (March 17) is a day to celebrate the death of St. Patrick. St. Patrick’s day is traditional world wide including Ireland, Great Britain, Canada, United States, Argentina, Australia and New Zealand. This holiday is traditionally celebrated with parades, green beer and wearing a green shamrock on your clothing. Wearing green is said to bring you good luck and keeps you from getting pinched on March 17.
Slowly bring your hands back to prayer in front of your chest and slowly release your right foot down. Refocus your attention to the right foot balance and bring your left leg up to the same place you did on your right.
Rebalance and bring your arms to heart center. Extend your arms overhead to a different hand mudra. Breathe 5-10 breaths and slowly release.
Benefits of tree pose: Improves balance and stability in the legs, works and strengthens the core, strengthens the tendons and ligaments in the feet, opens the pelvis and hip bones, also builds self-confidence and self esteem.
FLOOR BOW POSE (DHANURASANA)
Another pose that reminded me of this holiday is Floor Bow Pose. This pose reminds me of a pot of gold or a rainbow. Both of these poses are perfectly appropriate for St. Patty’s Day.
Start by laying flat with your stomach on the ground. Bend your knees and reach around grabbing your right ankle with your right hand and left ankle with left hand. Start to kick your feet so your arms are being pulled. You can begin to rock back and forth, breathing deeply. Make sure your knees are as close together as possible, hold and breathe for 5-10 inhale and exhale breaths and slowly release.
Benefits of bow pose: Opens the heart, hips, chest, and abdominal muscles. Improves balance, digestion, fatigue, anxiety, and menstrual discomfort.
However you decide to celebrate St. Patrick’s Day this year, do it with Cheer! Namaste!
