One inspiring cue:

UPRIGHT BACKBEND IN A CHAIR
Sit in a supportive chair and take your fingertips behind your head with your elbows forward. Make sure your upper back is in line with the chair’s backrest (approximately between your shoulder blades, but it doesn’t need to be exact). Take an inhale and lift your low ribs away from your hips.

Then, as you exhale, feel a little tone in your belly and lean back over the chair with your elbows pointing up towards the ceiling (see image 1 below). If your shoulders feel okay in this variation, you can do it again with your elbows pointing out to the sides, as I am showing in image 2.

In either variation, I like to cup my head in my fingertips. Make sure you continue to breathe as you hold your backbend comfortably.

If you want to know why I like to exhale into a backbend, you can read my last newsletter here.

Why?
Not only do you get a stretch in the abdominal area and slight extension in the thoracic spine (most of us need this to combat posture issues as well as osteoporosis), but it’s also easy to access from almost anywhere. As an added bonus, this variation can be easier on the low back!

One inspiring tip:

Try putting a towel behind the chair’s backrest for even more cushion.

One inspiring song:

“Home Again” by Michael Kiwanuka

One inspiring quote:

“Next time you think of beautiful things, don’t forget to count yourself in.” – Anonymous

Nutrition nugget:

FOODS THAT HELP LOWER BLOOD PRESSURE

In my last newsletter, I covered herbs and spices that may help lower blood pressure. This week, I will share some foods that may have the same benefit.

“High blood pressure is the most common, preventable risk factor for heart disease. It affects nearly half of all American adults. The best way to manage high blood pressure is through a combination of the right medications, a healthy diet, regular exercise, and engaging in healthy lifestyle behaviors.” – Healthline

If you follow me regularly, you probably know I like to combat health issues first with lifestyle choices and food. Then, only if necessary, get medications involved.

Here are more foods that may help with blood pressure regulation. This list is from my Functional Nutrition Program.

• Garlic (preferably raw)
• Cinnamon
• Bananas (if the person can handle the sugars)
• Almonds
• Fresh fruits and vegetables
• A good balance of water
• Cayenne pepper
• CoQ10 and Hawthorn Berry also great for supporting the reduction of blood

Try a chair backbend this week and practice staying balanced with your eating. Remember, perfection is not the goal! I believe in the 80/20 rule, which allows us to indulge and enjoy some foods that may not be the healthiest while still maintaining a healthy diet: 80% clean/whole foods and 20% indulgences.

In life, yoga and food, it’s all about balance!