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Savasana…My favorite Part of Yoga

At the end of every yoga class, you often hear the teacher instructing you to lie still on your back with your eyes closed and legs long for “Savasana” or “Copse Pose”.  This is the moment I am able to let out a big breath and finally allow my hour-long yoga practice to sink in.  This is the best moment of my yoga practice.

But as I start to travel and teach yoga to more and more athletes, I started to realize that not many people understood the power of this pose, or asana.  B.K.S. Iyengar explained in his book Light On Yoga   “By remaining motionless for some time and keeping he mind still while you are fully conscious, you learn to relax.  This conscious relaxation invigorates and refreshes both body and mind.” Believe me, for years the idea of laying down and clearing my thoughts seemed impossible.  But once I was open to the idea of savasana, I slowly felt how beneficial this was for my everyday life.

savasana

Why do savasana?

Savasana allows the breathing rhythm and heart rate to steady and rest.  In all of our hectic lives, this is very rare.  With heightened heart rates, people loose control and often result in anxiety problems and stress overload.  As athletes, we are really good at heightening our heart rate and pushing our bodies to the limit.  It’s important that the body and mind get a few minutes to rest a day for balance.  By practicing savasana, one can train themselves to slow down their heart rate and breath with complete control.  I know that I can run farther distances and snowboard longer powder lines knowing that I can have complete authority over my heart rate and breath.  Because of techniques learned in savasana, you learn to become aware of those things around you, and observe from a calm and pleasantly detached place.  The word “hectic” and “stressed” are slowly eliminated from your vocabulary.

 

So take 2 minutes after your yoga practice to complete your workout.  Your mind (and body!) will thank you.

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Finding the Right Cleanse for Your Body: Day Two

It’s day two of the CAN CAN Cleanse and we wanted to check in with Lindsea to see how the cleanse was going. Here’s what she said had to say:

“So far it’s been good, but the cleanse requires a lot self-control especially in the moments when all you can think about is your favorite not so good for you foods. The moments I have been tempted I have had hot tea or gone for a quick walk around the block. The cleanse itself has been really easy to follow with an approximate timeline to consume each juice. I found all 8 of juices to taste really good and fresh, but my favorite so far is the Zucchini and basil soup – it hits the spot! I’m already starting to see and feel results and look forward to completing the 3 day cleanse.”

Stay tuned for more tomorrow….

Finding the Right Cleanse for Your Body: Day One

It’s that time of year to renew and rejuvenate our bodies as we move from summer to the fall. After evaluating the different cleanses, CYS trainer, Lindsea Swisher decided to try the CAN CAN CAN Cleanse and report back to our bloggers. Lindsea chose this specific cleanse because they are a local SF company and we are a huge advocate of supporting local businesses. We found that the cleanse was the most approachable, especially since they provide a pre-cleanse warm up with instructions to help prepare your body for juice consumption. Lindsea is anticipating a challenge, but is keeping her eye on the prize of feeling more rejuvenating from the inside out! “It’s inspiring to set out on a new health track and know that in 3 days I will be on my way to optimum health!”, Lindsea explained.  Come along on the 3 day journey as we share our experience throughout the cleanse.

Cost: $185 for the 3-day cleanse

Number of Juices Per Day: 8

Based In: San Francisco 

3 Day Seasonal Juice Cleanse!

Are you ready for a better and happy self?

Vegetarian Help: Zucchini Ribbon Salad with Cannellini Beans

 The first question I get when I tell someone I’m a vegetarian is, “How do you get your protein?” It’s actually quite easy to get enough protein if you know the sources to build your meals from. Protein requirements vary for each individual. In the book Eat to Live by author Joel Fuhrman M.D., he provides an easy way to calculate your protein requirement according to the USRDA. Multiply your body weight in pounds by .36 grams. A woman who weighs 120 pounds needs about 44 grams of protein per day.

Vegetarian Sources for Protein:

Barley- 1 cup has 3 grams of protein

Quinoa- 1 cup has 5 grams of protein

Lentils- 1 cup has 17 grams of protein

Tofu- ½ cup has 20 grams of protein

Almonds- 12 almonds have 3 grams of protein

Cannellini Beans- 1 cup have 16 grams of protein

Include at least one vegetarian source of protein at every meal along with other fruits, vegetables and whole grains to meet your daily requirement.  The recipe below for Zucchini Ribbon Salad with Cannellini Beans has about 10 grams of protein per cup.

Zucchini Ribbon Salad with Cannellini Beans

Yield- 4 cups

Ingredients and Preparation:

  • 3 Zucchini, sliced into ribbons
  • 1 Bunch of Asparagus- cut and keep only the spears
  • 1 can of Cannellini Beans, rinsed and drained
  • 2 Shallots, finely diced
  • ¼ cup of fresh Tarragon, pull leaves from stems
  • Juice of 2 Lemons
  • 3 cloves of Garlic, pushed through a garlic pressed or finely chopped
  • 4 Green Onions, sliced
  • ¼ cup of Olive Oil
  • Salt and Pepper
  • ½ cup of White Wine

Directions:

  1. Put the zucchini ribbons in a bowl and top with the juice of 1 lemon, a dash of salt and pepper and use your hand to mix. Set aside.
  2. In a small sauté pan: heat about a tablespoon on Olive Oil and then sauté the asparagus spears on medium heat add the Cannellini Beans about half way through to warm.
  3. Remove Asparagus and Beans from heat and add to the bowl of Zucchini Ribbons. Mix together. Set aside.
  4. In a large sauté pan: heat remaining Olive Oil and add garlic and shallots on medium heat. Stir with a wooden spoon to combine ingredients. Once the shallots and garlic have softened add the tarragon and stir. Add the juice of 2nd lemon and let mixture reduce. Once reduced, add the white wine and reduce heat to simmer.
  5. Once the sauce has reduced and slightly thickened add the bowl of vegetables and toss together. Top with a pinch of salt, pepper, and green onions. Serve.

 

Enjoy,

Tricia

Tricia is our guest blogger from the blog  www.sunshinefitfoods.wordpress.com. We are so honored to have her share her vegetarian insights with her!  Check her blog out for more fit foods!

Summer Yoga Playlist…Sun Salutations and Jams!

Tired of your typical yoga music that makes you feel like it’s still winter?  No worries, we have compiled a rockin’ playlist of songs to make you enjoy flowing in the sunshine!

1. “Comptine D’un autre ete” by Amelie Soundtrack

2.   “Fineshrine” by Purity Ring

3.  “Weekend” by Class Actress

4.  “Youth (Adventure Club Dubstep)” by Foxes

5.  “Gold on the ceiling” by the Black Keys

6. “Azure” by Paul Kalkbrenner

7. “Super Scorer” by Boy Robot

8.  “Live in Vanilla” by Boy Robot

9.  “Everything Goes” by Club 8

10. “Ooh Child (alternate version)” by Beth Orton

11.  “Turning Page (instrumental)” by Breaking Dawn Soundtrack

12.   “Samsketi” by Sigur Ros

Enjoy, Flow and get outside!

Yoga Workout Playlist

Upon many requests, here is Lacey‘s Hour-Long playlist for a yoga class that incorporates strength training and multiple cardio burst!  You can use this playlist for running, weight lifting, or just a quick dance party this weekend! 

“Oh That I Had” – Mt. Eden Dubstep

“Don’t Wake Me Up” -Chris Brown

“As Long As You Love Me” -Justin Bieber

“Greyhound” -Swedish House Mafia

“Back In Time” – PitBull

“Sweat (130 MPM French Connection Mix)” -Bump n Grind

“Body Work” – Morgan Page & Tegan and Sara

“Titanium” -David Guetta and Sia

“Carry Me” – Morgan Page & Nadia Ali

“Learn to be Alright” -Mashup Germany

“Wide Awake” -Katy Perry

“Ho Hey” The Lumineers

“Comptine D’un autre ete-L’apres-midi” -Yann Tiersen

“Samskeyti” -Sigur Ros

Beach Running…Fun in the Sun or a “Wash-Out?

As summer starts and the sunshine starts to take over our attention spans, runners start to fill the streets, alleys and beach paths.  Those looking for a nice coat of UV rays and the feeling of running through nature knows how exciting it is when its “summer running weather“.

Spending the past three weekends on the beaches of Tahoe, Newport and Ocean Beach made us contemplate the benefits and dangers of running without shoes along the beach.  Here’s what we think:

1. BENEFIT: Sand in your toes.  There’s just no better feeling.

2. DANGER: Blisters on the bottom of your feet.  Sometimes you cannot gauge how hot the sand might be, or how coarse the sand is.  One thing we know, Southlake Tahoe sand is not sand.  Its a little too rough on the feet.

3. BENEFIT: There is no real need for music.  The sound of the waves is motivating enough, plus the view of babes in beach outfits is always a plus.

4. BENEFIT: after a barefoot beach run, your knees and ankles feel a bit stronger and less impacted.  A Griffith University (Queensland, Australia) study concluded that landing on soft sand increases the “collision” time, or the time during which the foot sinks into the sand, and therefore reduces the overall stress of pounding on the lower extremities.

5. DANGER: Because your running along the seashore, there is usually some sort of incline leading away from the waves.  Running significant distances with one leg landing higher on the slope than the other is an easy way to injury yourself because it leads to muscular imbalances.  So check out your seashore slants!

CONCLUSION:  We love running barefoot on the beach.  Just make sure you check your sand, the incline and hit the road every once in a while.

HAPPY SUNNY RUNS!

Music, Mosh pits, and.. Yoga?: How to get your Om on at the Summer’s Music Festivals

As summer approaches, the excitement of festival season starts to grow.  We start to find our neon tank tops and glow sticks and countdown the days to Coachella, Outside Lands, Burning Man, or whatever other festival strikes your fancy.  The sun is hot and the girls and boys spend their days and nights dancing to the upcoming bands and hippest songs that aren’t always on the radio.

With that in mind, we have to bring up the idea of the addition of yoga into music festivals.  Wanderlust has incorporated music into their yoga festival, but we think its time that those two worlds combined at all music festivals.  After a night of running through the desert and dancing for hours, your body needs a short hour of stretching and revitalization for the next few days of the festivals.

Here are some poses that you can do outside your tent, by the pool or in between sets of your favorite bands.

Supine Twist:  A simple pose to ignite your colon for cleansing and dextoxing, as well a great stretch in your outer hip and lower back.  This is something you can do next to a pool.

Crescent Moon:

A perfect stretch for your hip flexors and it feels great along your front body (especially if you are camping!).  Make sure your knee touches the ground, since balance is usually something that you loose throughout a music festival.

 

Savasana

Take a moment for yourself, lay down and just breathe.  Just make sure its in your campsite, hotel etc. and not in the middle of a moshpit.

Cheers to staying hydrated, stretching, dancing and living free!


Yoga for Runners with Lacey Calvert

Check out California Yoga Sport‘s latest Webisode on Yoga For Runners!

After long or spring training runs the body needs to strrreeeetch out. The above video walks you through trainer, Lacey Calvert’s, yoga demonstrations & posture suggestions to relieve pain & tension in overused running muscles. Yoga is a great way to help reduce the after run burn you experience, stretch out tense muscle groups, and will definitely add balance to your heavy cardio regimen.

Find out more how Yoga can help your running in this Runner’s World Article, Running and Yoga go Hand-in-Hand.

Want to see more?! Subscribe to calyogasport’s youtube channel.

Also, be sure to tell us what videos you’d like to see more of to help with your athletic training needs! Triathlete, cyclist, surfer, snowboarder… you name it & we’ll be sure to give you some fool proof yoga plans to help balance your body out!

California Yoga Sport & SUP Yoga: Water, Sun, & Endless Fun!


SUP Yoga with OnBoard FitnessAre you looking to the push the envelope of your Yoga practice… try new things.. take it to new places..and truly test your physical & mental limits?! Well, whatever it is that you are searching for as an athlete with a yoga habit, CYS has the solution to your studio boredom & we’ve decided to throw a new element into the mixture.

You may have heard of the growing popularity of SUP, Stand Up Paddleboarding, which is gaining momentum in areas like Hawaii, Florida, & Southern California and now all over the world! This past weekend trainers & Oakley Women Ambassadors, Lacey Calvert & Francesca Lollini, became certified in SUP Yoga with OnBoard Fitness. Continually expanding the type of dynamic yoga CYS offers & advocating the incredibly unique benefits of taking your practice to the water.

The benefits of SUP Yoga are endless. Not only are you receiving the perks of a full body work out interacting with several elements of nature–earth, wind, water–but when it comes time for down dog on water & waves it takes an immense amount of core strength, focus, & balance to stay on board. The challenge of centering yourself, bringing stillness to instability on the paddle board, finding that absolute balance between push & pull or yin & yang, is what the practice is all about. Immediately you will be overcome by the calming energy of the water & the ability to rock and shift yourself further into postures on the board than you ever thought possible on a yoga mat. This isn’t something you can get in a studio, so we encourage you to try it out & see for yourself the unique experience of SUP Yoga.

Be sure to locate a SUP offering near you & give it a try for yourself! If you are looking for classes in the Bay Area be sure to check out class offerings by CYS instructors at OnBoard Fitness.

Curious how the Oakley Women took on the challenge of learning how to SUP?!

Check Out the Oakley Women’s SUP Video Here from our Retreat in Laguna Beach, California!

This full body work out incorporating paddling, balance, focus, & core strength will be sure to leave you with an energized feeling & challenged muscles. Our fellow Oakley & SUP friends over at SUP Core put together the perfect healthy work out for a SUP addict if you find yourself out for a Paddle.

Oakley Athlete Trainer Noelle Kozak & Taylor Knox have outlined the perfect interval circuit for a core strengthening SUP session. Read more here, Paddle Healthy: Working Your Core, on SuptheMag.com!

Oakley Women & SUP