Swan Feather (Pancha Hamshasana)

Practice Swan Feather (Pancha Hamshasana) from Plank/Hover (Caturanga Dandasana) by floating into Hovering Butterfly! Support the body, hugging upper arms (Biceps and Triceps) towards the ribcage by contracting Serratus muscles, under the armpits, and Pectorals muscles of the chest, lift the body by stacking bones, aligning wrists below elbows using Gecko fingers or Starfish hands (Hasta Bandha) to protect the wrists; lifting out of joints by engaging muscles abates arthritis. Squeeze low back muscles (Latissimus Dorsi) and buttox muscles (Gluteaus Maximus, Minimus, and Medius), lengthening legs upward contracting the muscles (Hamstrings and Quadriceps) of the back and front of the legs. Try throat breaths (Ujjayi Pranayama) to engage the parasympathetic, relaxation (Pratyahara) response to hold (santosha) the pose, focus (Dharana) on closing the throat slightly, keep focusing (Dhyana) on the eight limbs of responsibility (ethics, morals), pose (strength, balance, flexibility), breath (counting), relaxation (parasympathetic response/prefrontal cortex engagement), focus (one pointed), meditation (continual focus), perfection (keep practicing/upward spiral)!

Practicing Reverse Plank/Hover (Purvottanasana) helps build strength for perfecting (Samadhi) Panca Hamsasana. Yoga Planks known as Hovers in the Fitness Industry are excellent core strengtheners!  Practicing Hovers prone (caturanga dandasana), supine (Purvottanasana), and to each side (Vasisthasana) create cohesive body strength, balance, and flexibility.  Actively recover in Down Dog Pose (Adhomukha Svanasana) or Child/Wisdom Pose (Balasana) before your next set.  Look for the Plank (Chaturanga Dandasana) video to come!

Waging Peace (Ahimsa) With Environmental Justice

Interested in environmental justice?!  One of the best ways of helping the environment is valuing vegetables.  Eating plant based protein is the number one way of reducing green house gases while still an excellent way of improving muscle, collagen, and human growth hormone (HGH) function!

Replace eating animals with beans and quinoa, one of the grains highest in protein.  Edamame is a full protein without having to add grain.  Mix your favorite tasting grains and beans until you love the taste of your highest protein choice, I like adding curry making  a delicious Dahl!

Proteins, fats, and carbohydrates are essential nutrients!  Edamame, beans and quinoa (traditionally beans and rice) are excellent protein choices.  Nuts and seeds are mostly fats.  Vegetables, fruits, and grains are carbohydrates (if you are underweight include more grains). Satiety, feeling satisfied, occurs when eating proteins, fats, and carbs together at one time.  Eating with gusto, enjoyment, and pleasure, is my favorite way, while curbing flatulence by eating slower!

Remember value vegetables!  If you are battling any bulge you can eat as many greens (think salad without sauce) as your snacking heart desires.  Fresh is best!

Your body will thank you!  Liver function improves, fat dissipates (remember to exercise daily with a good dose of Kriya (See Sessions and Pricing at the side bar of www.yogatrainingtouch.com). Good Luck!