Pathway Partner

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.


FREE Yoga Discussion and Demonstration at the Fraser Public Library

Join us on Saturday, February, 2nd for a FREE discussion on yoga as well as short yoga practice for both the mat and the chair. This is a great opportunity for anyone who has wanted to try yoga, but isn’t sure what it entails or what it is all about. There are so many benefits from yoga and it is truly suitable for anyone. Please RSVP to the Fraser Public Library so they can be sure to save you a spot. If you want to participate in the mat yoga practice, please be sure to bring a yoga mat or beach towel. There are chairs there if you want to participate in the chair portion of the class.

Juicing Video

So, Dr. Mercola has a blog that I follow. He talks about the benefits of juicing and he even recommends an older version of the juicer my family purchased. We have the Omega 8006 and we love it. We purchased it last October and we’ve been juicing at least once a day since we got it. We’ve had some really wonderful juices and it is such an easy juicer to use and to clean. It is a masticating juicer as opposed to centrifugal one, which means that it squeezes all the juice out of the fruit or vegetable instead of spinning the produce so fast it actually heats up!

Check out this video my son shot of me while I was making an apple, carrot juice for him and his cousin. It is so easy to use as well as clean up. If you haven’t juiced before, it’s really a great way to get all the fruits and vegetables into your day. Check out the video here.

Here a few simple recipes that you can try. Keep in mind, juice what you’re going to drink. Bacteria can breed on juice that is sitting around for more than an hour or so. Another thing to consider, if you’re going to go through all the trouble of juicing, be sure to use organic produce that you wash. You want to be sure that you juice the whole fruit or vegetable and you do not want any pesticide residue floating around in your juice.

Apple, Carrot Juice
(2) large apples seeded and sliced
(2) large carrots ends cut off (cut and save the greens for a soup, stew or sauce)

Apple, Carrot, Ginger Juice
Same as above but add 1/4 inch of fresh ginger root

Romaine, Pineapple Juice
1/2 peeled and cored pineapple
1/2 head of romaine lettuce

Raspberry, Cantaloupe Juice
1/2 peeled cantaloupe
8 oz of fresh or frozen raspberries

Apple, Carrot, Kale, Cucumber Juice
(2) large apples seeded and sliced
(2) large carrots ends cut off (cut and save the greens for a soup, stew or sauce)
1/2 cucumber (peeled if not organic)
4 large kale leaves (with stems)

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