Winter Wonderland

The crisp, clean air and bright clear days are upon us. Welcome to our winter newsletter. I really enjoyed writing this issue because the main article is on my favorite treats, Chocolate. Please have a truffle or chocolate treat to nibble as you read about all the benefits this yummy delight. You will also find a good yoga posture for insomnia as well as a meditation technique that will help quiet down your busy mind. There is also an article on keeping yourself balanced during winter.

 

Enjoy your reading and thank you for visiting.

Volume: 6 | Winter 2008

Meditation Corner

Sanmukhi Mudra

We have discussed the importance of meditation as well as different techniques in previous newsletters. This particular technique utilizes a mudra. Mudras are hand positions that have symbolic meaning. The following mudra symbolizes the meditator looking within to find his true being.

Start in a comfortable seated position. Traditionally, lotus pose is used; however simple cross –legged or even sitting in a chair will suffice. Lift your arms, bent at elbows to shoulder height. Place thumbs in ears or use the little piece of tissue in front of the ear canal to close. Cover the eyelids with the index and middle finger. Lay the ring fingers along the check bone, gently pressing the nostrils to narrow the breathing passages. Allow the pinky fingers to lie where they fall above the lips. Focus on your breath, listening to the rhythmic sounds of your inhales and exhales. Allow yourself to turn inward, away from external distractions. Stay here for as long as you can, at least five minutes, gradually increasing the length in time.

Winter Recipe

Yoga Corner

I included a recipe section in the last newsletter because cooking is a big activity in my home.  My husband and I love to try new recipes, make up our own and share what we find.  So going forward, I would like to open it up to my clients who would like to share their recipes and I will highlight them here for all of you. 

Dark Chocolate Truffles

- provided by Ellie Dworak

1/2 cup pitted prunes
1/4 cup pitted dates
3 TBS almond butter
3 TBS unsweetened cocoa
Extra cocoa to roll truffles in

1. In a food processor, drop the Prunes and dates through the feed hole one by one. Scrape the processor bowl and run until the Prunes and dates are smooth.

2. Add remaining ingredients. Run until smooth and scrape the bowl as needed.

3. Roll the mixture into 12 one-inch balls and roll in cocoa to coat. Refrigerate for at least 1/2 hour.

Be forewarned that this makes a mess of your food processor but it is well worth it.

Balasana - Child’s pose

Child’s pose is a great way to relax and unwind after work or before going to bed. It stretches hips, thighs and ankles and calms the brain, relieving stress and fatigue.

Start with kneeling on the floor, big toes touching. Separate your knees shoulder width apart. Sit back on your heels and bend forward at the hip, resting your head on the floor. Extend your arms in front of you and push your hips closer to your heels. Then relax your arms beside your body, allowing yourself to completely relax. If it is uncomfortable sitting directly on your heels, fold a blanket and place it in between your hips and feet. In addition, for a more supported pose, place a blanket, folded lengthwise, between your knees and rest your head and torso on the blanket. This will allow your neck and back to release more fully.

Remember to breathe, and focus the breath into the back so with every inhale, your back arches towards the ceiling. With every exhale allow yourself to sink more deeply into the fold.

Try resting here for 3-5 breaths or longer as you are comfortable. This is good for those that have insomnia or have a hard time slowing down at the end of the day.
 

*The model in this picture is Amy Caldwell, owner of Yoga One in San Diego.  This studio is where I started my yoga journey.  Please visit her website.  www.yogaonesandiego.com

Adapted from Yoga Journal