Pathway Partner

Yin Yoga & Massage Workshop

Join us on Friday, September 13th for this popular workshop. Yin Yoga targets the connective tissue such as the ligaments, bones and even joints that are normally not exercised very often in a more active style of asana practice. In this workshop, we will hld each pose for 2-4 minutes. While in the poses, you will be gently massaged to further relax your body and mind. This is a lovely practice that is suitable for any level of yoga. This workshop will be held at the Center for the healing arts located at 40580 VanDyke in Sterling Heights. It is from 7-8:30 pm. Preregistration is appreciate, cost is $25.00. Click here to register online.

Healthy Recipes

Yummy Stir Fry with Broccoli, Bell Peppers and Cashews

This recipe will serve 4 and is ready in 30 minutes! You can serve it over brown rice or rice noodles.

2 Tbs low-sodium tamari or soy sauce
1 tsp light brown sugar or agave nectar
1 tsp unseasoned rice vinegar
1/2 tsp chile-garlic sauce, optional
1 Tbs canola oil (organic if possible)
1 small onion, quartered and thinly sliced
2 cups broccoli florets
1 cup sliced carrots
1 1/2 cups sliced button or shitake mushrooms
1 1/2 cups sliced red bell peppers
1 cup raw cashews
3 cloves of garlic, minced (1 Tbs)
1 Tbs minced fresh ginger
1/4 cup sliced green inions for sprinkling

1) Combine tamari, brown sugar, rice vinegar and chile-garlic (if using) in a small bowl and set aside.
2) Heat oil in large wok or skillet over high heat. Add onion, and stir-fry 1-2 minutes or until softened. Add broccoli and carrots, and stir-fry 3 minutes or until crisp-tender. Add mushrooms, bell peppers and cashews and stir-fry 3 – 4 minutes, or until vegetables are tender. Add garlic and ginger and stir-fry 30 seconds. Add sauce and stir-fry 1 minute. Sprinkle with green onions.

Per 1 1/2 cup serving – 250 cal, 9g protein, 16 g total fat )3g st fat), 20 g carb, 4 g fiber, 384 mg sodium

Recipe from September 2013 Vegetarian TImes Magazine

Gentle Yoga Flow for Everyday

A weekly yoga practice with a yoga instructor is great! I hope everyone is dong that. But practicing yoga everyday at home is really where you get benefits. Here is a very gentle practice that you can do everyday on your own. This practice is suitable for just about anyone.

Easy Seated Pose – Focus on your breath. Center yourself. Calm your body and your mind. Stay here for about 2 minutes.
Cat/Cow Pose – Close your eyes while you practice this flow and really feel the articulation of your spine. Practice 5 or more rounds.
Half Sun Salutation –  These are gentle yet get you moving. Practice 4 – 10 of them.
Tree Pose – This pose will help with your balance and if you take your arms overhead, helps strengthen your core. Be sure to do both sides.
Boat Pose – To continue strengthening your core, practice a few of these. In between, come to a seated forward bend to stretch the spine.
Seated Spinal Twist –  This pose will help to boost your metabolism and helps to squeeze internal organs, which will release toxins. Go in both directions.
Bridge Pose –  Helps to calm the brain and is actually known to help with mild depression. Practice a couple of times and squeeze knees to chest in between.
Savasana –  This can actually be challenging but take the time to rest here so you can rejuvenate yourself for your day!


What Kind of Meditation is Right for You?

There are so many different forms of meditation, it’s hard to know which one will be right for you. The good news is, you don’t have to practice just one form. I personally, after almost 40 years of practicing meditation, do not just practice one type of meditation. I think when one is first starting out with their practice, it would be best to be consistent with the same practice. Perhaps until you are able to establish a daily practice, one that you feel comfortable with, you should stick with one form of meditation. Then, when you are able to make a daily commitment, you can start to introduce other forms of mediation.

Mantra or breath counting, mindfulness and guided meditation are three that are easy to practice and can be incorporated into your daily life. Take a momenet to find out more about these forms of meditation. There are many books you can read to help you along. If you are in the Metro-Detroit area, check our Meditation page to see where we offer classes you can take that will help you establish a daily practice.

We sell our Guided Meditation CDs on our Events page and soon we will offer our Introduction to Meditation Workshop on a CD as well.

Making your practice a part of your daily life is very important, so anything you can do to help establish one would be the most beneficial. Don’t be discouraged if you miss a day or if your practice doesn’t feel like it “worked”. Any time you sit to meditate, helps to establish a habit and creates the cumulation of the practice of meditation – in other words, it’s still “working” and changing our brain and the unconscious mind. All forms of meditation will benefit you, so whatever you chose to practice, for that practice, is the right one for you.

Living a limitless life

Sometimes we are guilty of placing limits on ourselves. “I cannot do this”, This will be too hard”, “This will never work”. If we continue to use this kind of thinking and speaking, we could get ourselves into a rut. One of the ways I think can help with this limited life is to live in the present moment. When we are mindful, there are no limits. The sky is literally the limit because we are not comparing anything to the past or to the future, we are just in the now.

Practicing mindfulness is not that easy however – here is an easy meditation to practice.

• Sit still in a comfortable position with your eyes open and fixed about 5 feet in front of you with your gaze down to the floor.
• Focus on your breath coming and going.
• Notice the sights, sounds and smells around you, but come back to your breath.
• Practice this for about 5 minutes every day and as it gets easier, add 1 minute per day.

Other ways to introduce mindfulness into your life…

• Pay attention to what you’re doing as you’re doing it.
• Practice eating meals in silence and chewing each bite for 25 – 40 times, really paying attention to each flavor of the food you are eating.
• When you are driving, do so without the radio or cell phone and notice the route you are taking and maybe even take a different route to make the drive more interesting instead of routine.
• Put less on your “To do” list so you can enjoy what you are doing.
• When you are with others, put away the electronics and “Be” with that person, in the present moment.
• Practice the mindful meditation above for at least 5 minutes each day.

So the next time you think you have limits on your life, bring yourself to the present and realize you really have a limitless life, you just need to practice how to live it.


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