Tuesday, December 31, 2013

INTERVAL YOGA and WEIGHT LOSS

 INTERVAL YOGA and WEIGHT LOSS



If you need some help and inspiration for your New Year's Resolution this may give you the boost to start a practice or be persistent with your yoga practice in the coming year! 

One of the questions I get a few times a day is "Is yoga going to help me with weight loss?" "Do I need to add cardio to my yoga routine?" 
Now most of the yogis crazy about yoga have come to yoga not for the weight loss benefits but because of the divine feeling of connection with spirit it gives us. The flexibility and the toning of the body and the weight loss effects are an added bonus. 
Yet even though yoga's main focus is yoking the spiritual and the physical yoga is actually extremely effective for weight loss. 
Here is how and why in just a few bullet points. 
1. Yoga has a calming effect on the nervous system thus it can be effective for emotional, stress eating. 
2.  Some poses in yoga can stimulate digestion and assimilation thus helping with appetite, satiety and therefore weight loss (indirectly and directly)
3. Doing yoga burns calories!!!!
4. Doing (my) POWER YOGA burns a lot of calories. :)
5. Doing my Interval Yoga is a well rounded routine in which you are doing cardio, stretching, toning, strengthening and awareness meditation in one. Therefore you DO NOT need to add cardio or running to an Interval Yoga class. But you do need to add some cardio or interval training to a traditional Vinyasa or Hatha Yoga class. 
6. To be precise Interval Yoga is much more effective for weight loss than Cardio is because I incorporate Interval Training into the class- which is in essence Intervals of Intensity. They are proven to be much more effective for weight loss than running or spinning alone.

Actually just 10 minutes of Interval Training can give you the same weight loss results as a 50 minute cardio session can give you. Better yet Interval Training can be amazing for post exercise calorie burn.  In fact you can burn an additional 200 calories throughout the day after a short interval training session. 200 calories on top of the calories burnt during the exercise itself.  And your metabolism is much higher for the rest of the day. 
A study (PDF) from the University of New South Wales followed the fitness and body composition changes in 45 overweight women in a 15-week period. The women were divided into two groups and assigned interval or continuous cycling routines. The interval “sprint” cycling group performed twenty minutes of exercise, which repeated eight seconds of “all out” cycling and then twelve seconds of light exercise. The continuous group exercised for 40 minutes at a consistent rate. At the end of the study, the women in the interval group had lost three times the body fat as the women in the continuous exercise group. (An interesting note: the interval group’s loss in body fat came mostly from the legs and buttocks area.)
7. Interval Yoga will increase your endurance and cardiovascular capacity just the way cardio does. Interval training has been proven to achieve the same results in a quarter or a fifth of the time required for a cardio workout. In other words you can Do yoga and intervals and in just 30 minutes you can work on your flexibility and strength while incorporating cardio elements into your yoga and this way you are going to improve your cardiovascular endurance and achieve weight loss results.

8. IF YOU ARE DOING MY VINYASA OR BEGINNER CLASSES AND STRIVING TO LOSE WEIGHT. THEN YES! YOU CAN ADD A CARDIO ROUTINE TO YOUR YOGA PRACTICE.  I recommend my 10 minute short Interval workouts but if you are a runner you can do intervals of running or spinning etc. Just make sure you stretch after running :D 
9. Yoga can stimulate or balance your glands- adrenal, thyroid, pituitary, etc and thus help you with hormonal balance and address hormonal weight gain. 
10. The twisting poses in yoga are extremely effective for mid section weight loss. The media have been saying for years that you can't spot reduce when losing weight. Lately this myth has been proven wrong. In fact you can trim down certain areas of your body with an effective and mindful exercise and diet approach.
I have done that myself many times and I know for a fact that a mindful approach to movement and fitness can sculpt and shape your body. 
11. This is an indirect benefit - but yoga can prevent future injuries thus keeping you active throughout your entire life. Yoga can help you achieve structural balance which is key in any long term weight loss or fitness plan. 

In order to keep this short I am gonna wrap it up here. If you have any questions or requests for future posts please let me know.

LOVE AND BLESSINGS TO ALL
And 
HAPPY HOLIDAYS 

Sunday, December 22, 2013

FLAT STOMACH Q & A

Q: Hey Ali!  I was wondering how you keep your stomach so flat! I know your yoga practice obviously has alot to do with it but I was just curious if you do anything else, because I\'m pretty fit and petite but alot of the times my belly is super bloated idk why! Its not anything I eat because I have it when i wake up as well. If you have any clue what can be causing this, or what I can do to help it that would be wonderful! Thank you for your time !

A: Hi K., I am just offering my personal approach and what works for me. 
Yeah I do have a few tips on how I  get or keep my stomach flat. These lifestyle choses work for me almost all of the time.

My rule # 1: Drinking water on empty stomach or 30 minutes before meals. I do not drink water with food or after meals. I aim for a few liters a day. I don't measure it but I drink a lot of water and a lot of herbal teas. For example this morning I had an unusual tea : Lovage Tea. it's slightly salty and reminiscent of celery juice! Delicious, detoxing, flushes the kidneys.

#2:  Keeping my diet high in carbs from whole fruits and veggies and low in fats. Somewhere between 5-15% calories from fat. This also gives me a lot of energy. (high fat diets tend to cause candida issues and therefore bloating. The yeasts ferment and make you bloated, plus they can keep your blood sugar high even if the diet is lower in carbs) 

#3: Practice Ujaii Breath - with mula bandha- root chakra lock. A yogic technique that is pretty simple and effective. 

#4: Of course practice yoga- core strengthening poses, twists, interval exercise sets.

#5: My biggest vice is coffee - unfortunately whenever I have it i notice that it causes some bloating. It's too acidic and irritating for the gut. 

#6: Good digestion is key but that goes with all the previous rules :)

This are the first few most important things that come to mind. If you guys have anything else to add to the list please leave it in the comments bellow. 

Love and Blessings 

Sunday, July 21, 2013

The moment of enlightenment! Becoming a really free human being!

“I'm simply saying that there is a way to be sane. I'm saying that you can 
get rid of all this insanity created by the past in you. Just by being a simple 
witness of your thought processes. 

It is simply sitting silently, witnessing the thoughts, passing before you. 
Just witnessing, not interfering not even judging, because the moment you 
judge you have lost the pure witness. The moment you say “this is good, this 
is bad,” you have already jumped onto the thought process. 

It takes a little time to create a gap between the witness and the mind. Once 
the gap is there, you are in for a great suprise, that you are not the mind, that 
you are the witness, A watcher. 

And this process of watching is the very alchemy of real religion. Because as 
you become more and more deeply rooted in witnessing, thoughts start 
disappearing. You are, but the mind is utterly empty.

That’s the moment of enlightenment. That is the moment that you become for 
the first time an unconditioned, sane, really free human being.” 
 Osho

Wednesday, July 17, 2013

UPPER LOWER BACK VINYASA YOGA CLASS

A CLASS DEDICATED TO STRENGTHENING THE BACK MUSCLES WHILE STILL WORKING ON CORE, UPPER BODY STRENGTHENING AND LEGS STRENGTHING.
After the strength building sequence for the back I am including backbends which is a natural progression  after strengthening the back.

After I was done with the class I did feel a slight soreness in the upper back muscles which means it was gently strengthening.

In order to do proper backbends its always great to strengthen both the lower and upper back so that we can perform them while maintaining proper alignment.



Most of us have back pain and back muscle weakness combined with stiffness. Building a strong back is directly related to having a strong core. A lot of women have weakness in the upper back which can lead to poor posture and back and shoulder and neck pain.
So  it's a great idea to focus on stabilizing and strengthening and stretching the back.




 One of the exercises included is chair pose back flies:
Feet hip width apart. Knees pushing back. Hips back.
Starting position: chair pose. Forearms together in front of chest.
Natural curve in the lower back.

 Ending position: open the arms out at aligning the forearm with the torso. Keeping a 90˚ angle between the upper arm and forearm. Tucking the shoulder bladed into the upper back.






EXERCISE TWO:

STARTING POSITION: arms ahead of us. Palms of the hands down. Back wide. Shoulder blades down. Shoulders down.


Monday, July 15, 2013

Intention for the next Advanced Vinyasa Class - THE SECRET

In this very breath that we take now lies the secret that all great teachers try to tell us.
Peter Matthiessen
VINYASA INTERVAL FLOW FOCUSING ON BACKBENDS, HEAVY PLANK SEQUENCE, ARM BALANCES, DEEP DEEP DEEP HIP FLEXOR STRETCHING, HIP OPENERS AND INVERSIONS.
SCHEDULED TIME FOR THE CLASS TO BE UPLOADED ON http://www.youtube.com/user/YogaIntervals19 - THURSDAY JUL 18th, 2013

The class was very challenging yet brief- a lot of core and leg work, very deep stretching throughout the class. After the class I actually felt as if I just got a deep tissue massage and a lot of toxins were released specifically from hips, hip flexor area. A lot of areas in the hip regions opened deeper for me. 
Looking forward to hear your experience with it after Thursday.  :)

Namaste 

Thursday, July 11, 2013

THE ESSENCE OF TRUE BEAUTY

YOUR AUTHENTIC YOU IS PURE EXCELLENCE!

Accepting all our limitations as an expression of our unique perfection is the way of YOGA!

NAMASTE

Wednesday, July 10, 2013

SAVASANA CONTEMPLATION


While in SAVASANA SURRENDER TO YOUR HIGHER SELF. Allowing all judgement and self criticism to dissolve. Letting go of self doubt.Allowing the heart to open and allowing yourself to love freely, openly and fully. Free of fear and judgement. Because only Love is real... everything else is an illusion...Magical things can happen when we allow ourselves to let go of illusions. :)


NAMASTE 

Monday, July 8, 2013

Reishi "coffee" ingredients, recipe, benefits

reishi "no coffee" coffee raw ingredients
Namaste Beautiful Yogis,

I have been loving this brew for quite a while now. It's pretty simple to make as long as you source the ingredients. A few astragalus slices, 1/2-1 piece of rheumannia, and a small reishi mushroom (1/2 a big reishi)
Brewing them for at least 45 minutes. I brew them all day on and off and keep adding water and drinking them. This makes quite a few cups of tea. Great with coconut milk or almond milk.

Benefits- gives me steady energy with a peaceful, calm, rooted feeling. It's mildly uplifting in a  grounding and centering way. No other way to explain it.
Tatses similar to coffee if rheumannia is added. And really cuts the desire for coffee.
Other benefits- kidney support, adrenal support, immuno-building, anti-cancer, anti-ageing.
All three ingredients are highly prized in chinese medicine and used extensively in longevity formulas.
Blessings

Saturday, July 6, 2013

AS WITHIN. AS WITH OUT






CONTEMPLATION OF TODAY'S YOGA PRACTICE!
 OUR BODY IS A REFLECTION IMAGE OF OUR STATE OF MIND AND EMOTIONS. WE ARE NURTURING THE SOUL TO EXPRESS IT EXTERNALLY AND BUILDING THE BODY TO NOURISH THE SOUL.
NAMASTE

Wednesday, July 3, 2013

THE ESSENCE OF YOGA



 THE ART OF LIVING! YOGA TEACHES US TO BE PRESENT AND MINDFUL. EVERYTHING ELSE IS RE-DISCOVERING OUR OWN PROFOUNDNESS.







Tuesday, July 2, 2013

YOGA MEDITATION OF THE DAY

A contemplation during our yoga practice today!

I aspire to be inspired, to inspire and to serve humanity!
Hold this thought in your "heart" during your yoga practice. Or set it as an intention in the beginning of your practice and at the end sealing it in!




NAMASTE

NO LINEAR EVOLUTION




NOTHING IS LINEAR!!!
NO PATH, NO SPIRITUAL TEACHING TEACHINGS, NO LEARNING CURVE!
WE HAVE TO WALK A WINDING ROAD TO SELF DISCOVERY!

Friday, June 28, 2013


BEGINNER POWER  YOGA
THIS IS A GREAT PLACE FOR BEGINNERS AND BEGINNER INTERMEDIATE STUDENTS TO START WITH. 




BAKASANA CROW POSE

Reishi tea

 Reishi mushroom tea!



GROUNDING, ENERGIZING AND UPLIFTING AT THE SAME TIME NO COFFEE "COFFEE" DRINK.
REISHI, RHEUMANIA, ASTRAGALUS.
HEALING, DELICIOUS
ALMOND AND COCONUT MILK ADDED
Ingredients:
one whole reishi mushroom (from chinatown or mountain rose herbs) about 6" in diameter
one piece of cooked rheumania
4 strips of astragalus

brew it for at least 45 mins on low fire. serve with almond/coconut milk to offset the bitterness. and continue rebrewing it for 5-6 more times. i re-brew for 2 days and at some point i blend the reishi in my blendtek. reishi is very tough and it can break a regular blender. so just cut it up with scissors if you dont have a vitamix, blendtek.

it has the body and bitterness of  tastes in some ways better than coffee.
also it seems to erase the desire for coffee. not sure why.
its mildly energizing but in much more subtle way yet more powerful.

it nourishes the kidneys and adrenals. very anti-carcinogenic and immune building.
Yum!

LIVING POETRY

















PURE BLUE AND GREEN COLOR VIBRATION
THE DARK BLUE COLOR VIBRATION IN ITS PUREST FORM GIVES THE HUMAN THE QUALITY OF FIRMNESS, DECISIVENESS, RESISTANCE. If it's in its impure form it creates fickleness and inconsistency.


USNEA - THIS lichen directs its energetics  into rebalancing bacteria and healing infection throughout the mucus membranes, from mouth, gums to lungs to gut to urinary tract.

QUOTE OF THE DAY

AMEN!

Contemplation of the day!

Lets bring our hands a few inches over the heart and allow the energy between the hands and the heart to flow and circulate freely! Turning our gaze towards the heart and just silently observing the moment. Stay in a place of no inner dialogue, no judgement, no doubt no self-criticism. Fully loving and embracing yourself with no judgement. Contemplate this feeling for a few moments. Set an intention for your day to fully and completely love and accept yourself today. To not judge yourself and then go on with your day and extend this attitude towards all sentient beings.
Namaste

Saturday, January 12, 2013

THE PURE GREEN COLOR VIBRATION -
brings growth, development, abundance, well being, calmness, hope, peace, fertility.  But if we absorb it in its impure form and dominates the other colors it affects the human adversely, it awakens greed, thirst for private property and possessions.

THE BRIGHT BLUE COLOR IN IT'S HIGHER FREQUENCIES brings in spiritual upsurge, opening of the feelings. It awakens the most sublime feelings within the human, strengthens his idealism and faith. If taken in small quantity in impure form it brings doubt, faithlessness and faint-heartedness.

Tuesday, January 8, 2013