I will load each week’s content below in the tabs. The most current week will show first in blue, but you’ll be able to click the boxes in grey beside the blue tab to view previous content.

One inspiring cue:

“Brighten” your feet by reaching out through the balls of your feet. This requires that your feet are pointed, with your toes pulling back towards you. You may have heard this called a “floint” (flexing the toes and pointing the feet).

As Allison Ray Jeraci from Yoga International says, “this will also help to keep the inner thighs engaged. The legs have to be strong to keep the energy evenly distributed throughout the body.”

One inspiring tip:

To practice this week’s cue, place two blocks at the wall (refer to the image below) and lean your hips into the wall. If you don’t have wrist issues, you can try the lift that is shown in the picture as well.

One inspiring song:

“Palm Trees” by Goldlink, Motez

One inspiring quote:

“Every cell in your body is constantly listening to your thoughts.”
– Dr. Mark Hyman

Therefore, one more quote this week…
“You can change the course of your life with your words.”
– Anonymous

Nutrition nugget:

Add herbs and spices to your diet not only for more bone density, but overall health. In my last newsletter, I shared with you the benefits of cinnamon. This week, I’d like to share the robust nutrient density of some other herbs and spices.

You may have heard of the ANDI index score for food. It stands for Aggregate Nutrient Density Index and ranks the nutrient density of a food on a scale of 1 to 1000, with 1000 being the best. It takes into account 35 nutrients and scores the foods with the most abundant of these nutrients. Keep in mind this is only one way to rank food, but it gives us an idea of how nutritious some herbs and spices can be – they are pretty powerful!

As provided by Whole Foods Market, here are the top 10 most nutrient-dense herbs and their respective ANDI scores:
1. Basil – 518
2. Cilantro – 481
3. Spearmint – 457
4. Tarragon – 426
5. Oregano – 426
6. Thyme – 422
7. Parsley – 381
8. Dill – 326
9. Chives – 319
10. Peppermint – 293

Other scores include Bay Leaves (271), Rosemary (84), and Lemongrass (55).

I recommend keeping it easy at first by picking one or two herbs to start adding into your salads, meat, and fish.

For my readers who are most interested in bone health, Basil, Oregano, Celery Seed, Thyme, Dill, Marjoram, and Cinnamon have some of the highest amounts of calcium, not to mention other important nutrients. For example, by adding one tsp of Oregano and Basil to a salad or any other dish, you are adding approximately 30-50mg of calcium! Remember, it is best to get as much calcium through food before using supplements.

I continue to pray for peace, love, hope, and change.

One inspiring cue:

Spread your shoulder blades away from each other as your hands push into the ground.

The pose requires flexion of the spine and lifting away from the earth. The cue to widen or spread your shoulder blades away from each other will enhance flexion in the spine, while pressing your hands firmly into the earth will assist with the “lift” required for the arm balance.

Note: if you are one of my “healthy bones” students that have osteoporosis – and you like practicing this pose – you will want to make sure you keep your spine as long as possible in this pose.

One inspiring tip:

Do plenty of prep poses that open the inner thighs, like wide-legged standing and seated forward folds before attempting Tittibhasana. You’ll also want to practice half or full binds with your arms to prepare for getting them behind and under your legs.

I love what an author from Yoga International says about this pose. “Tittibhasana is a challenging pose physically, and it can also challenge you mentally. After all, it can be difficult to ‘allow your inner light to shine’ as you make your way into a complex arm balance. But ‘shining’ in the pose doesn’t mean it has to look a certain way at all. Rather, it’s about honoring your process and discovering the beauty of Firefly’s unique form – even if your feet don’t leave the ground.”<

One inspiring song:

“Hallelujah” by Jeff Buckley

One inspiring quote:

Repeat of the Tibetan quote from last week:

“Tragedy should be utilized as a source of strength. No matter what sort of difficulties, how painful an experience is, if we lose our hope, that’s our real disaster.”

– Dalai Lama

Nutrition nugget:

Add cinnamon to your diet to help control your blood sugar…controlling blood sugar is essential for overall health. Consider using Ceylon cinnamon – click here for an article on why! I will also have the article in my Instagram bio for the next few weeks.

As Mike Sheridan, a nutritionist, strength coach, and author says, “When you think of cinnamon, think ‘blood sugar’. It’s one of the best things you can add to your diet to improve insulin sensitivity and glycemic control. A review study from the journal Diabetes Obesity and Metabolism looked at cinnamon’s effect on fasting blood glucose in type 2 diabetics and found reductions ranging from 10-29 percent. One easy way to add cinnamon to your diet is to put it in your coffee or tea.

This will easily put you in the 1-3 gram per day range (1-2 teaspoons), where these benefits lie. It’s also a great spice for adding to other foods. The ever-popular sweet potato and cinnamon combo will light up your taste buds without lighting up your blood sugar.”

Some of my tips to easily add cinnamon to your diet:

1) Do what Mike says above =)
2) Slice an apple, put a few walnuts on it, and sprinkle with cinnamon…YUM!
3) Add to a smoothie

Chaturanga - Quick and Easy Variations

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