March Yoga Schedule

Classes Open to the Public:

Tuesdays

6:00-7:00PM - Yoga - All Levels. Ogeechee Technical College Auditorium.

This class is an 8 week series that begins March 23: attend the entire series for $60 or drop in for $10.

Thursdays

5:45-6:45PM - Community Flow Yoga - All Levels. Honey Bowen Community Center. $5

Classes for RAC members:

Monday

8:00-9:30PM - Private Yoga Clinics on the last Monday of every month.

Tuesday

7:00-8:00AM - Advanced Yoga.

12:00-1:00PM - Yoga - All Levels.

Wednesday

7:00-8:00AM - Yoga - All Levels.

5:00-5:20PM - Yin Yoga/Stretch.

5:30-6:20PM - Yoga - All Levels.

Sunday

5:30-6:20PM - Beginner Yoga.

6:30-6:50PM - Yin Yoga/Stretch.

I am also available for private Yoga lessons, contact me for details at KeriR0202@gmail.com.

For all Yoga classes wear stretchy comfortable pants, and a shirt that can be tucked in and/or you will be comfortable bending over in. Bringing your own equipment is encouraged. However, extra props and mats are provided.

Namaste :-)

Lift Off :-)

Yoga, life, and love are all about patience and persistence.

When you enter into the practice of Yoga come with an open heart from a place of loving kindness. As Yogi's we observe ahimsa or non-violence and that includes in our thoughts. Sometimes when we think of Yoga we imagine these incredibly challenging poses and feel defeated before we even begin.

The poses that overwhelm us are every bit as challenging as they appear and we are fortunate to have the healthy bodies, and minds that allow us to even attempt them. Arm balances and inverted poses are very strengthening, and nurturing for our bodies and deserve multiple attempts before writing them off. In fact pushing into your edges in life (the things that challenge you) actually makes you stronger and more able to handle any situation that may come your way.

If you find your nervousness sparking up or thoughts like "I'll never be able to do that" running through your mind reconnect with the moment and clear your mind by practicing some deep cleansing breaths. On exhales send those negative vibrations away and open yourself up to a new moment. Allow yourself to let go of fears and come into a place of exploration or play.

Afterall, it's just Yoga :-)

Bakasana or Crane balance pose is a beautiful asana that utilizes the strength of your core muscles, arms, and wrists. The pose is also great for opening up the hips, strengthening the inner thighs, and stretching the muscles of the upper back. The full pose is completed with straight arms directly under the shoulders, back rounds up to the ceiling, inner thighs hug the upper arms, knees outside the arm pit, with toes lifting and point back.

There are many ways to work towards embodying Crane pose. Build a foundation of strength by practicing the following poses and holding for 5-10 full deep breaths. Work gradually, repeating these basic movements, and create lasting strength in your arm balancing practice.

Building foundational strength:

1. Come into a squatting position with the ball mounts of the feet on the mat and the heels and toes together. Plant the palms down under the shoulders, spreading the fingers wide. Lean weight into the arms.

2. Bend the elbows, hug the inner thighs onto the outside of the arms. Squeeze the inner thighs into the legs. Hug the knees up to the arm pits.

3. Repeat variation #2, lean into the arms this time and on inhales lift the upper back up toward the ceiling. Back rounds upwards while you lean into your hands, hugging the legs into the arms.

4. From variation #3, feel the strength in your body and lift one toe at a time lightly stretching it back behind you. Alternate slowly, mindfully lifting one foot at a time back behind you. Keep rounding the back up to the ceiling and hugging the legs in.

Embodying the full pose:

5. From variation #3, slowly lift both toes simultaneous off the mat and extend them back behind you with bent elbows for a full Crowe pose.

6. From variation #5, gradually straighten your arms for full Crane pose.

In preparation for arm balances practice: squats like malasana, and standing postures like warrior 1 and trikonsana (triangle) to warm up and stretch the muscles of the legs.

Following arm balances do some gentle wrist rolls and wrist stretches to relieve this area.

Introducing... Chocolate Chip Root Vegetable Muffins

This recipe is a work in progress. I'm a Nutrition major at Georgia Southern University and as part of our capstone experience we design a food product from scratch, produce over 24 variations of the recipe, market, do research, etc. These muffins are my brain child - they cater to all the major food allergies, contain whole grain flour, minimal amounts of sugar, and each muffin contains either 1/3 cup to 1/4 cup vegetables per serving. The chocolate flavor overpowers the vegetables which provide a moist, soft texture. I will be posting my final recipe in a few months. To the many people who requested this recipe...Enjoy!

Ingredients:

1 cup sorghum flour

3/4 tsp. guar gum

1/4 tsp. salt

3/4 tsp. aluminum free baking powder

1/4 cup unsweetened cocoa powder

1/4 cup granulated sugar

2 tbl. brown sugar, packed

1 lg. egg

1/4 cup extra virgin olive oil

1/2 tsp. vanilla extract

1/2 cup unsweetened applesauce (if you make from scratch - unpeeled)

1 1/2 cups unpeeled butternut squash, grated

1 1/2 cups unpeeled sweet potato, grated

1/3 cup dairy-free, gluten-free semisweet chocolate chips

Cooking Instructions:

1. Preheat oven to 350 degrees Fahrenheit or 176 degrees Celsius.

2. Spray either one 6-cup jumbo muffin pan or one 12-cup muffin pan. (If you use the 6-cup pan each muffin contains 1/2 c. vegetables, if you use the 12-cup pan each muffin contains 1/4 c. vegetables).

3. In a medium sized bowl, combine: flour, guar gum, salt, baking powder, and cocoa powder. Whisk to combine.

4. In a large bowl, whisk together: sugars, egg, oil, and vanilla until light and fluffy. Stir in applesauce and vegetables. Add dry ingredients to wet ingredients stirring until just combined.

Fold in chocolate chips.

5. Evenly spoon mixture into muffin cups. Bake in preheated oven for 25-30 minutes until toothpick inserted in middle of muffin comes out dry.

Yoga CD

hello all! Wanted to give you an update on the progress with my upcoming Yoga CD. I'm going to record the CD during the second week of March. The Yoga CD is going to include: a one-hour Yoga practice, a guided meditation, and some mantra chanting. Look for more information to be released here on the blog soon. Tentative release date is scheduled for the last week in March.

"Finding" Time to Practice

One of the most common questions I hear from students, teachers in training, etc... is, "when do you find time to practice Yoga?"

I encourage you to answer a few questions:

- What counts as a Yoga practice?

- Why do I want to practice?

- Am I attached to what happens in my practice?

Food for thought:

- Every moment is an opportunity for practice. Think of life as a perpetual opportunity to learn. Standing in the line at the grocery store you can rotate your inner thighs back, extend your spine up, and practice some deep breathing.

Bring your Yoga practice off your mat and into your daily life. Riding in the car is an excellent time to focus on extending the spine, rotating the buttock flesh down, and lifting the low belly.

As Westerner's, we need to be creative in our practice. Yoga doesn't have to be practiced in a quiet room all alone. Instead of mindlessly repeating your daily tasks think about incorporating the principles talked about in Yoga class into your routine. Ex: practice standing poses (like Tadasana in the shower! ;-)

It is VERY important to specifically set aside time for your meditation and Yoga practice. Start slow with goals for five minutes then work your way up. Also, remember that the whole point of practicing Yoga is to tune into your body, spirit, and mind - so one pose done mindfully for several deep breaths is a Yoga practice.

- Think about what your motivations for practicing are. When you sit down, honor yourself by connecting with the part of you that wants to be nourished by your practice. All the reasons to practice Yoga/Meditation/Wellness are created equal. Taking time to really root ourselves in intention can enhance the spiritual aspects of any practice.

Examples of intentions: Listening in, softening the heart, Letting go, tapping into to energy, spreading love, etc.

- Let go of expectations when you sit down on your mat and center yourself. Open yourself up completely to the unique moment presented you and allow inspirations to come, guiding you sometimes into poses that you didn't "plan" on practicing that day.

Your body is constantly trying to communicate with you - listen! Sometimes our mind will tell us that a vigorous, backbending practice is best - when truly a more nurturing, restorative practice, would serve our highest good that day. If there are poses where you feel resistance, practice those more often with an open mind. Everyday you practice is unique, all moments are once in a lifetime.

Finally, as many times throughout the day send gratitude in to yourself, to God (light, breath, Jesus, etc), to all living creatures, etc. Find things to be thankful for, like health, going deeper in forward fold, or feeling love and respect from a friend. No moment is to small to feel grateful for!

Sweet Potato Hash Browns

A delicious recipe for a brightly colored twist on the traditional potato hash browns.

Ingredients:

1 medium sweet potato, rinsed, unpeeled and chopped into large pieces

3 red skinned potatoes, rinsed, unpeeled, and chopped into large pieces

1/3 butter nut squash, rinsed, seeded, and chopped into large pieces

2 small zucchini, rinsed and chopped into large pieces

2 tablespoons extra virgin olive oil,divided

2 tablespoons unsalted butter

1 tablespoon creole seasoning

1 teaspoon cajun seasoning

freshly ground black pepper

1 large tomato, diced

Cooking Instructions:

1. In a food processor, grate sweet potatoes, red potatoes, butternut squash, and zucchini. Mix grated vegetables, half the olive oil, and seasonings together to combine and set aside.

2. In a large skillet, heat remaining oil and butter over medium high heat. Place grated vegetables in the hot skillet in two batches, flatten with a spatula. Turn every 3 minutes until lightly golden brown. Serve immediately with diced tomato.

This recipe is a great way to pack in a variety of vegetables and colors into your meal!

Adjusting for your dosha:

Vata: replace red potatoes with extra sweet potato or squash. Reduce the creole seasoning to half tablespoon.

Pitta: replace sweet potato with extra red skinned potatoes and/or butternut squash. Replace creole seasoning with unsalted lemon pepper seasoning. Replace cajun seasoning with basil.

Kapha: overall, this is not a kapha friendly and is not recommended.

Big Picture of Yoga

Life is a moment to moment practice of mindfulness. With each second you have limitless choices in your brain to make. At the biochemical level when you decide something a neuron in your brain is fired along a pathway. As the neuron fires it clears the path, therefore, making it easier for a neuron to travel down the same path in the future. If you make decisions based on fear, it becomes easier to be afraid and make decisions based on fear. By making mindful choices that honor your true self you can cultivate the life the you want to live. Yoga is a huge philosophy and science that applies to every aspect of living offering tools to cultivate balance of the body, mind and spirit. According to my experience yoga can help to reinforce healthy decision making and feelings of well-being. 

Yoga is a path that leads towards a state where there are more calm nurturing moments than those where I feel stress. Yoga as a practice is about creating union of body, mind and spirit so that we are health and whole.

There are eight aspects of practice that are under the root term Ashtanga or Raja Yoga put into words by Patanjali in the Yoga Sutras. This is the big picture of what yoga practice really is. 

1. Yamas: ethical observances

- Practice: Non-violence, truthfulness, control of the senses, non-stealing, and do not receive of others kindness more than needed.

2. Niyamas: personal observances

- Practice: cleanliness, contentment, warrior-like dedication, perpetual self-study, and surrender to the notion that there is a higher power, life force, God, energy, breath, whatever you want to call it exists.

3. Asana: practice of mindful postures that uncover the tight, tense, and weak areas of the body where the energy is blocked. Through the postures build strength, balance, and flexibility.

4. Pranayama: the art of manipulating the breath for a desired benefit.

5. Pratyahara: withdrawal of the senses (moments when you are touching enlightenment - your mind is calm and you think of nothing without realizing it).

6. Dharana: practicing one-pointed concentration

7. Dhyana: practicing meditation and inward focus

8. Samadhi: experiencing a state of divine bliss or super-conciousness

Through practicing Raja Yoga rather than the strictly physical path one is able to live in a way that cultivates health for the mental, physical and spiritual body. 

Article by:

Keri Marino is an internationally Registered Yoga Teacher and Yoga Therapist. She's owns and operates Yoga Unique offering therapy, classes, workshops and yoga products. Keri teachers both privately and publicly around the Greenville area. Check out more here: YogaUnique

January Yoga Schedule

Hello all! Happy New Year! As we embark on another year, my goal is to root myself in present moment. To understand and accept life as it is - a perpetual choice. Practicing Yoga has many benefits that can be the tools to live a life of limitless growth. The Yoga journey is one of of inward study - I challenge you to try out this profoundly healing philosophy. There are many types of benefits you can obtain from practicing Yoga, including: physical, spiritual, and mental.

Check out one of my many Yoga classes this January:

Classes Open to the Public:

Tuesdays

6:00-7:00PM - Yoga - All Levels. Ogeechee Technical College Auditorium.

This class is an 8 week series that begins January 19th: attend the entire series for $60 or drop in for $10.

Thursdays

5:45-6:45PM - Community Flow Yoga - All Levels. Honey Bowen Community Center. $5

Classes for RAC members:

Monday

8:00-9:30PM - Private Yoga Clinics on the last Monday of every month.

Tuesday

7:00-8:00AM - Advanced Yoga.

12:00-1:00PM - Yoga - All Levels.

Wednesday

7:00-8:00AM - Yoga - All Levels.

5:00-5:20PM - Yin Yoga/Stretch.

5:30-6:20PM - Yoga - All Levels.

Sunday

5:30-6:20PM - Beginner Yoga.

6:30-6:50PM - Yin Yoga/Stretch.

I am also available for private Yoga lessons, contact me for details at KeriR0202@gmail.com.

For all Yoga classes wear stretchy comfortable pants, and a shirt that can be tucked in and/or you will be comfortable bending over in. Bringing your own equipment is encouraged. However, extra props and mats are provided.

Namaste :-)

Natural Help when you're feeling Dis-Ease

   At some point or another we've all found ourselves tucked under four blankets, with a temperature, congestion, and discomfort among other things. Our western mind tells us, "Take a pill and feel better." But is this always the best answer? Does popping a pill really examine what is going on in our body?

   Our bodies are inherently smart creatures which aim to heal us. Sometimes doing what is convenient and taking a pain or inflammation reliever can numb our senses and interfere with the natural process of healing.

   It's hard to step away from conventional western medicine and think about natural remedies. All of these little fears start to pop up in our heads and out the mouths of our loved ones... What if it's an infection? What if I am really sick and don't know it?

   However, if you're really paying attention and listening to that intelligent body of yours you will know whether or not you need to rush yourself to the nearest emergency room or whether or not you can utilize natural remedies.  
   In the modern world, both western and eastern medicine have a place in the healing world.  One aims to treat the symptoms and one aims to treat the cause.  For example,  Ayurveda, an old eastern system of holistic medicine, does not place importance on labeling dis-ease. Following principles of Ayurveda practitioners treat the root cause of the illness and forget about all the technical details, treating every situation, every individual as unique.

At the end of the day, achieving health is about diving a little deeper into the discomfort you feel. Bring awareness in your body, your mind, spirit, emotions, physical, etc.  You may be surprised at how helpful and inexpensive some holistic health remedies may be. 

Fresh foods are full of nutrients
and digestive enzymes.  Which
help to nourish our bodies!  

For a fever:

- If your fever is low grade skip out on the pain reliever or anti-inflammatory and cool your body down by drinking cold water or taking a cold shower. A fever is the bodies natural response to fight off dis-ease so by allowing your body to invoke this response you allow it to heal itself. If your fever is high, (102 degrees Fahrenhit +) you know what to do - see a doctor.
- Rest and allow yourself to sleep as much as needed.  Don't push it!  Fever's raise the body temperature and this is turn uses more calories, therefore, draining your energy.  

For congestion and sinus pressure:

Fresh Mint:  Mint is a natural
pain reliever

- Use a sinus cleansing system, like the Neti pot or sinucleanse. You can pick up one of these at any pharmacy or health store. They provide instant relief from sinus pressure and reduce the occurrence of sinus infections.

- Steam inhalations: Boil water and then pour into a deep glass bowl. Add 3-4 drops of Eucalyptus and/or Tea tree or Lavender oil. Sit down immediately and breathe in the steam until all of the essential oils have evaporated. Note: Essential oils keep for six months if stored in a cool, dry place.

- Splash Eucalyptus oil on your shower walls and then take a hot shower. Be careful the floor may be a little bit more slippery than usual!

- Rub a thick layer of Vic's vapor rub on your chest, lie down and let the magic happen.  Some even suggest rubbing the soles of your feet with Vic's, putting on socks, and placing feet on a heating pad.  :-)

Coconut oil is a highly digestible,
healthy fat, and can be used in a
raw or cooked form.  

For sore throat:

- Heat a small cup of water on the stove. Add a 1/2-1 teaspoon of sea salt and stir to dissolve. Gargle with the salt water several times throughout the day.

- Make a hot cup of tea with a teaspoon of honey. Such as, Peppermint (a natural pain reliever),  Chamomile, etc. Drink several times throughout the day!


For cough:
-  Drink warm water, peppermint, or chamomile tea with local honey.
-  The old classic - honey and whiskey... this stuff really works.  

For any cold and flu type illness:

- Get regular and adequate sleep so your body can protect you and have time to recover.  

- Eat small amounts throughout the day of healthy fats, lean protein, fresh fruits and vegetables.  These nutrient rich foods will help get you back on your feet!

- Drink plenty of water.... if you can't drink water drink something like coconut water! If you're opting for gatorade or powerade to replace electrolytes then dilute it with water.

- Cut out mucus forming foods, such as: dairy, fried foods, highly refined grains, and sugar.
- Apple Cider Vinegar.  Combine two tablespoons raw apple cider vinegar with filtered water and drink daily for preventative health.  May sweeten with local raw honey and sprinkle with cayenne if desired.  When you feel a cold or sickness coming on drink twice per day.  





***None of the information found in this article is meant to replace the knowledge of your inner guidance system or your health care provider.  

Keri is an internationally Registered Yoga Teacher, Culinary Nutritionist, and Wellness Coach.  She owns and operates BAYA Wellness, LLC offering Yoga and Nutrition Services.  Keri teachers both privately and publicly around the Greenville area offering on-going classes and special events.  Her path as a nutritionist is all about making healthy living approachable... she teaches the components of healthy cooking, eating, and thinking while also offering specialized services like menu planning.  Healthy living is about the whole pictures of wellness... find your path to living well.

BAYA... Be As You Are!


Contact me for details: www.BAYAWellness.com 

BAYAWellness@gmail.com or 864-430-1275

Ghee

Ghee is a highly oxidized form of fat meaning the cells have been damaged during cooking and it may contain cancer causing compounds. In fact, all deep fat fried foods have the same cancer causing compounds. These fats should be consumed in moderation and ghee is great for traditional Indian dishes. The use of olive oil and other monounsaturated fats is well known for it's health promoting benefits!

Ingredients:

1 lb unsalted butter, preferably organic

Cooking Instructions:

1. Using a medium sized sauce pan heat butter over medium heat.

2. Stir frequently while butter melts and starts to boil. The oils will begin to separate and a froth will form on top. Using a spatula remove the froth and discard. Continue to cook until oil is clear. Remove from heat and set aside to cool for 12-15 minutes.

3. Strain the ghee through a fine sieve and place into an airtight container, stir at room temperature.

Use ghee in place of butter or oils, enjoy :-)

Sweet & Spicy Vegetarian Curry with Wholesome Grains

Ingredients:

1/2 white onion, finely chopped

4 tablespoons ghee, divided (see blog for recipe)

2 sweet potatoes, washed and cubed

1 green bell pepper, sliced

1 red bell pepper, sliced

2 carrots, chopped

3 cloves garlic, minced

1 teaspoon ground turmeric

1 tablespoon curry powder

1 teaspoon ground cinnamon

1/4 tablespoon sea salt

3/4 teaspoon cayenne pepper

1 (15 ounce) can chickpeas beans, drained and rinsed or 1 1/4 cup dried chickpeas, soaked overnight

1 zucchini, sliced

1 cup orange juice, freshly squeezed

10 ounces fresh spinach

Cooking Instructions:

1. In a large wok or dutch oven, saute onion until clear in 2 tablespoons ghee over medium high heat. Add the sweet potatoes, green and red peppers, and carrots and saute for 5 minutes.

2. Meanwhile, in a medium sized saucepan saute remaining ghee, garlic, turmeric, curry powder, cinnamon, sea salt, and cayenne pepper for 2-3 minutes over medium heat. Or until spices release aroma.

3. Combine spice mixture with vegetables in wok or dutch oven, reduce heat to medium. Add the chickpeas, zuchini, and orange juice and allow to simmer for 20 minutes covered.

4. Stir in the spinach and cook 3-4 minutes or until spinach wilts. Serve immediately.

Adjusting the recipe for your Dosha:

Vata: Replace bell peppers with winter squash (ex: butternut). Replace chickpeas with whole presoaked mung beans (soak overnight uncovered in the refrigerator). Reduce cumin and turmeric. Serve with Basmati rice.

Pitta: Replace carrots with red skinned potatoes. Replace green pepper with another red bell pepper. Replace spinach with collard greens (boil for 30 minutes before adding). Reduce garlic, cinnamon, and cayenne pepper. Serve with Basmati rice.

Kapha: Replace sweet potato with more carrots. Reduce the amount of ghee used. Serve with cooked pearled barley.

What is a dosha? A metabolic classification of the body using the principles of Ayurveda. Ayurveda, the science of life, is the oldest holistic system of medicine and come from India. This system of medicine strives to achieve balance between the three doshas to create wellness.

How do I find out my dosha? Google Dosha quiz and you'll find many varieties of quizzes. Take time to consider the answers and try to think of your immediate relation to these needs as well as over the course of your life.