Oil Pulling

What is Oil Pulling?

Oil pulling is an ancient practice in Ayurvedic medicine, shown to naturally accelerate the body's detoxification process. Ayurvedic medicine is holistic, natural approach for preventative medicine and longevity. It was originated in India and has been practiced for over 3,000 years. 

How do I do it?

Place 1 tablespoon of coconut oil in the mouth and swish for 10-15 minutes. Coconut oil is usually in a solid form. Once placed in your mouth, your body's temperature will melt it into liquid. Start swishing around the mouth, gums and teeth. Enzymes are activated and the oil will draw out toxins and bacteria from the mouth. 

What are the benefits?

This helps promote healthier gums and teeth and oral hygiene for the day. The saturated fatty acids found in coconut oil draws out the bacteria that accumulates in your mouth from sleep. Its best practice to thoroughly remove all bacteria in the morning before you start eating. Once the bacteria comes into your mouth, you definitely don't want to put it back into your system!

When should I do it?

It is best practiced in the morning, on an empty stomach. After 15 minutes, spit out the oil into the trash can (not the sink!) and rinse/brush your teeth. Oil pulling is great during your morning shower and can easily be part of your morning routine. I usually oil pull after waking, scrape my tongue and brush my teeth. Tongue scraping and brushing your teeth are other forms of Ayurvedic medicine. I'll also try to squeeze in some morning yoga and a glass of lemon water to kick off my day. It takes time and practice, so start slow and build up to your ideal routine!

What kind of coconut oil do I use?

To achieve the best results, use unrefined, organic coconut oil. Refined coconut oil comes from dried coconut. I usually get my oil from Target or Amazon. You can also use other oil, like sesame oil.

Standup Paddleboard Yoga (SUP)

Last weekend, I did SUP yoga for the second time! Paddle boarding itself can get a little boring so I'd suggest doing SUP yoga to get the best of both worlds!  If you ever have trouble focusing in a traditional yoga class, SUP yoga really puts it into perspective. If you're distracted, there's a chance you might fall in :) 

Class Structure

A SUP yoga class is generally 1.5 hours and you'll be able to spend time paddling and doing yoga. You'll spend 15 minutes paddling to the marina where you'll take your yoga class. The class is about an hour and the instructor guides you. Most of the asanas have balanced support (child's pose, downdog, updog but sun salutations get tricky!). After warming up, there will be some time to play around and you can try out certain poses (pigeon, forearm headstand, and if you're very ambitious - tree!). Then you'll start to wind down into restorative poses and end with savasana. My favorite is savasana, on the water with the waves, with the sun shining in your face and the cool breeze all around you! 

Tips

• Wear bathing suits, dry fit clothing - anything that will allow you to dry off quickly
• Go to class early! It takes time to set up
• Don't bring your favorite sunglasses, they will sink if you fall! But sunglasses are HIGHLY recommend
• My preference is to take a morning class so you can cool down right before it gets too warm
• Your teacher is the photographer! No need to bring your phones
• We don't wear life vests, but instructors are usually life guards and you'll fall right next to the paddle board
• Think about some of your favorite poses to do so you can try them out!

Things to Know Before Your First Yoga Class!

Listen to Your Body

The teacher has probably practiced for years, so the poses will look different when he/she is demonstrating them. Listen to your body and don't push yourself to copy the teacher or other students in class. Breathing (as slow as you can!) will help relax your muscles, alleviate any tension within the body and slowly work on stretching targeted muscles for each pose. A good tip is to close your eyes when you're holding a pose for a few breaths and just focus on yourself. The teacher will also give several options for a pose, which considers if your muscles are tight, recovering for an injury or any discomfort. 

Class Style

Know what type of yoga you'll be doing! There are many types of yoga, and some yoga studios teach multiple styles. Do your research so you know what you're getting yourself into! Here are a few of the common ones:

• Hatha: Yoga umbrella that encompasses any style that incorporates poses. There are forms of yoga that focus primarily on breathing.
• Kundalini: More spiritual, focused on engaging the breath and chanting to open and release energy flow within the body
• Vinyasa: Free-flow and like dance, where you're always moving in and out of poses.  TJ Houshmandzadeh, NFL wide receiver, describes vinyasa "like meditating, stretching, lifting weights and doing cardio all at the same time."
• Power: Power is more physical, focused on building muscle. Hatha can be a combination of several yoga styles, where you hold the poses for longer breaths.
• Iyengar: Focused on alignment. Yoga poses are taught with detail to attention, form and stance before you hold the poses for a few breath cycles. 
• Bikram/Hot Yoga: A series of 26 poses done in a heated room, typically over 85 degrees. Definitely be prepared to sweat out your body's toxins! 

When to Practice

Yoga is best practiced on an empty stomach - early morning, in between meals. It's difficult to digest while holding yoga poses - that's very uncomfortable! Often times, yoga classes include inversions or backbends, where you need to engage your core. Its difficult to digest when your abs are working! 

Dress/Attire

It's best to wear clothing that you're comfortable in, but more fitted. As you move in and out of poses, you don't want your clothing to be hanging loosely from your body. That can be distracting! Generally, form fitting, yet comfy pants and fitted tops are the best. 

Things to Bring / Props

If you're going to a studio, there may be extra yoga mats and props. If its a gym or other practice, you may need to bring your own. Generally, its nice to use your own mat so you're comfortable with your mat and grip, a towel, water (you'll need to stay hydrated!). If you need some props to assist and help you deepen the pose, studios have some blocks, straps, blankets and bolsters.  

Savasana

At the end of class, the final pose is called "Savasana" (SHAH-vah-sana), also known as Corpse Pose. You typically lie on your back, palms facing up, closing your eyes. Some teachers can have you in a different, equally relaxing pose. This final pose keeps you grounded as you fully relax and let go, focus on the breath and rejuvenate your body. You can be in this pose for 2-10 minutes, depending on the teacher and class. After challenging yourself in class, this pose is very much appreciated! Sometimes, it can be emotional and you may shed some tears, as some asanas help you trigger and let go emotionally! (It happened to me :') )  

Namaste

After Savasana, you'll eventually come back into a mindful seated position. The teacher will end the class with "Namaste" - which is a "respectful greeting", and the students can repeat "Namaste" back to the teacher. Namaste ends the class! 

Yoga Terminology 101

You hear these words in yoga classes, but you're not really sure what it means... 

Asana: Pronounced "AHS-AN-A". Sanskrit word of pose! All names of poses in Sanskrit end in "-asana". 

Namaste: This is a form of greeting, or gesture of respect. Teachers and yogis may greet one another this way, similar to your, "Hello, how are you?" Its generally said at the end of class. As the teacher closes the class, you may have your hands in prayer, or at heart center, with your head bowed down. Once the teacher says "Namaste", the class echoes it back.

Adjustment: The teacher will walk around and help you get into the asana a little deeper for a better stretch, help you get more relaxed, or adjust your stance to achieve proper alignment. It shouldn't hurt at all - and if it does, speak up! Some teachers will ask for permission before making adjustments, they can ask you to relax or exhale, and see if the pressure feels right for you. Adjustments are great in that you learn how your body feels in a given posture, when you're challenged a little bit more. 

Mudra: These are hand gestures  you hold during a pose or meditation. The most common one is when your hands are in prayer, also known as Anjali Mudra.

Pranayama: Literally means, restricting life force, or your breath. There are many different types of breathing techniques that focus on the relaxing, warming up, cooling, calming etc. A few examples are alternate nose breathing or breath of fire. 

Ujayyi: This is a pranayama that is used in yoga practices. You inhale through the nose slowly and exhale through the nose (not through the mouth, as you would normally). This can cause a slight whispery sound in the throat each time you exhale - very similar to trying to fog up the windows on a cold winter day. This pranayama technique helps build heat in the body as you warm up so that you can practice more challenging asanas during the class. It helps you focus on the breath, by purposefully lengthening your breath cycle.  And, you'll sweat! If practiced well, the heat will draw out the toxins in the body as you move in and out of the poses.

Did I miss any? Let me know! 

5 Reasons I Enrolled in Yoga Teacher Training

Why did you enroll in Yoga Teacher Training?

I had been practicing for 2 years, and I didn't feel like I was practicing yoga properly. I wanted to continue to feel good - the good feeling that only comes after a yoga session.  The only intensive program available was Yoga Teacher Training (YTT). I hesitated because I didn't want to be  a teacher - I just wanted to learn more. Without finding any other alternative, I decided enroll, but not teach (I have since, decided to teach!)

1. How to Practice Properly

When you read or watch videos about yoga poses, its hard to follow or you're observing someone's practice. Every body is unique and so is their practice. Not knowing how to move in and out of poses correctly can cause injuries or trigger old ones to resurface. Mimicking videos and not understanding how your body works is harming yourself. I wanted a solid foundation to build my practice, authentically and injury free. 

In yoga classes, depending on the type of yoga and studio, teachers may not offer adjustments or correct your alignment. Without this, you may never know if you were doing a pose correctly. From YTT, I learned I was doing Warrior II (a foundational pose) incorrectly, for the past 2 years! 

2. Benefits of Yoga

Yoga has so many benefits! To start, its how you feel after a class, and all the benefits you can read, in list form, online. I wanted a thorough explanation, something more in depth. That knowledge will help me continue to advance my practice!

3. Meditation

Mindfulness, meditation, and presence has been buzz worthy as of late. It's known to calm your nerves, settle your thoughts, connect the dots, and make you happier. The pursuit of happiness. I want that but I struggled to meditate on my own. I had this idea that you have to sit cross-legged, and think about nothing. That's hard. I learned through YTT that there are many styles of meditation and found one that works for me. Funny thing is, now, I can sit cross-legged and kinda think about nothing :) 

4. Consistent Practice

I have a very hard time being consistent with my practice. I usually prescribe myself a yoga session to myself when I'm feeling stressed, tight or discomfort. Enrolling in YTT really pushes you to follow a routine. As you follow the curriculum, you're building a habit of practice and your body learns to follow it.

5. Yoga community

Find a group of people who share the same interests as you! Through the program, you're exposed to many types of people - all of whom share the love and practice of yoga. Someone who really understands the details of mastering asanas, who understands the calming and powerful effect of breath, who brings positive energy and enthusiasm to learning to meditate together.