Detox Defined part 1

by Liz Lindh

Detox is a very popular term in health and wellness. And why not? Let's face it, our world today is a pretty toxic place and in order to live our lives with clarity and authenticity we must eliminate the layers of sludge and distortion that are engulfing us. Call it sludge, call it distortion; anything that inhibits optimum wellness is a toxin. To “detox” is to eliminate anything that is not conducive to the expression of one’s best self. 

There are many ways in which we express ourselves to function optimally, including: 

• Physical expression- Toxins show up in the body as excess weight, skin blemishes, fatigue, digestive impairment, reproductive disorders, aches and pains, chronic inflammation, headaches, etc.. 
• Genetic expression- When our immune system, endocrine system or really any system in the body is not working properly, our DNA can become mutated which causes disease and degeneration, the opposite of health and wellness.
• Emotional expression- Depression, anxiety, irritability, negative self-talk and ADD all show up when the body is out of balance. 
• Creative expression- We can actualize our dharma, our soul’s true calling, and live to our fullest potential when our body and mind are healthy and harmonious.

When we eliminate toxins we create space to add the nutrients, habits and relationships that make us feel good, enhance our natural beauty and radiance, strengthen our immune system, temper our stress, boost our energy and promote mental clarity, motivation and inspiration.

The difference between a “regular Yoga pose” and a “detox Yoga pose” is intention. The reason that the ancient wise ones practiced Yoga was to find freedom from suffering, or in modern terms, to detox. Every single asana that I know of improves the functioning of the physical body, massages the organs and glands, improves circulation, cleanses and strengthens the energetic body and benefits the mind/body relationship. When we approach our practice with judgement, competition, egotism or lack of focus we are fueling the toxins, prolonging the suffering. When we come to our mat (or our dinner table, desk or any other place we may find ourselves) with gratitude, self-love, acceptance, mindfulness, awareness, courage and diligence we are able to loosen the grip that suffering has on us, we are able to detox.

Toxins are unavoidable, but our body is brilliantly designed to process them. We assimilate toxins from the foods we eat, the water we drink, the products we put on our face, hair and bodies, the chemicals we clean our clothing, homes, offices and cars with, the medications we take, the air we breathe, the screens we look at, the media we are bombarded with, the people we surround ourselves with and even the thoughts that we think. Our modern lifestyle has most of us on toxin overload though, and this gets compounded during the holiday season.

Along with the holiday festivities, good wishes and cheer, the holidays bring stress. Money stress, work stress, family stress, relationship stress, time management stress, travel stress, gift stress, stress that comes from over stimulation and comparing ourselves to others, stress imposed on us from the media and commercialization of Christmas...shall I keep going?  

Stress has many adverse effects on our health and happiness. It is a major toxin and source of suffering. Cortisol, the “stress hormone” leads to weight gain, energy crashes, hormone imbalance and weakens the immune system. Prolonged stress prevents the healthy and normal functioning of our body and mind.

Considering a detox should not be another source of stress, another thing you “should” be doing or something to judge yourself over. It should not inhibit you from enjoying this precious time of year, a detox should be a way for you to evaluate your priorities and practice self-care. It is something to do for yourself. 

A detox will teach you how it feels to be nourished. A simple way to incorporate detoxing into the post-Thanksgiving crunch is to cultivate healthy eating habits based on nutrient dense, organic whole foods. Eat tons of organic veggies. Starting here will make it easier to eliminate unhealthy foods because your body will be taking in lots of essential vitamins and minerals. When we are well nourished, food cravings and addictions disappear and we feel energized and satisfied. Your body will become accustomed to feeling good...so eating that second dessert at the holiday party won’t even be appealing. You will have a better body awareness when it comes to feeling full and will feel more sensitive when you have reached your limit of sugar, salt and alcohol. Cultivating a mindful approach to eating will remind you how to savor your food, to enjoy the flavors, aromas and the beauty of it. Bringing this level of sensuality and appreciation to eating and drinking will diminish the tendency to binge and to eat or drink out of anxiety, depression or boredom. Healthy whole foods will reboot the way your body functions so that you are not operating in a stressed-out chronic flight-or-fight mode.

Another way to stay healthy and clear and to promote the detoxification process through out the holiday season is to create a schedule and stick to it. Set a time to move, stretch and meditate every day. Give yourself at least an hour of movement; it can be a yoga class or a long walk... just move. If you are moving and not sweating, take some time in a sauna or steam room. Sweating is a major way to release toxins from the body. Wake-up and go to bed at the same time everyday and get plenty of sleep. Take 20 minutes a day to sit quietly in meditation. Focus on your breath, a mantra, an image or listen to a recording. This is the key to any detox program. The benefits of meditation are countless. I also recommend limiting TV, news and social media. Clear your mind. Cultivate positive thoughts. Spend some quiet time in Nature and with the people and animals who are important to you. Don’t over extend yourself, practice saying no. Value your own inner voice without the distortion of constant artificial stimulation.

To learn more or to experience a true detox for yourself, join Liz Lindh on a yoga retreat or one of her yoga teacher training certification programs at The Sanctuary at Two Rivers in Costa Rica's only Blue Zone.

3 Reasons to Detox and 3 Tips to Make it Easy

By Liz Lindh

The desire for wellness, fitness and the cultivation of healthy habits as the New Year rolls in is a familiar piece of our modern holiday custom. In fact, as adults we are more likely to discuss our New Year’s resolutions than the gifts we received for Christmas (unless of course we got something super fabulous).  According to marketplace.org, 15% of all new gym memberships are purchased during the holiday season, but only four out of five of those memberships are ever even used. Americans gain an average of 1-5 pounds over this five week season. This statistic from the Calorie Control Council may not seem like a big deal, but most people fail to loose that excess weight after the holidays. 

Don’t want to become a statistic? Focus on your health and well being before all of the festivities begin. This year, prepare for the hectic season of feasting and good cheer with a detox. Here are a few reasons why :

• A detox will teach you how it feels to be nourished. When you cultivate healthy eating habits based on nutrient dense, organic whole foods, your body becomes accustomed to feeling good...so eating that second piece of cake at the Christmas party won’t even be appealing. You will have a better body awareness when it comes to feeling full and will feel more sensitive when you have reached your limit of sugar, salt and alcohol. Cultivating a mindful approach to eating will remind you how to savor your food, to enjoy the flavors, aromas and the beauty of it. Bringing this level of sensuality and appreciation to eating and drinking will diminish the tendency to binge and to eat or drink out of anxiety, depression or boredom.

• More parties and gatherings means more photos. A little detox ahead of time will make you feel radiant and light, all the more attractive in pictures, too. When you feel good about your self, you look good... we all know this. In addition to boosting self esteem, a detox can help clear up your skin, brighten your eyes, tone your body and activate your metabolism. Your natural glow will be even better than an Instagram filter! 

• Holiday time is family time. Being around family can be extremely stressful, as much as it is fun and familiar. Family gatherings can bring up our old patterns, but they can also be a great opportunity for personal growth by presenting a chance to overcome those triggers. A detox program before the holiday season will help you to de-stress and can provide tools for longterm stress management. This will make it easier to not react in ineffective ways that prohibit healthy communication and will give you more mental peace and clarity to look at any situation in a present way. Family matters aside, stress has many adverse effects on our health and happiness. Cortisol, the “stress hormone” leads to weight gain, energy crashes and weakens the immune system. A detox will help you value relaxation and can reboot they way your body functions so that you are not operating in a stressed-out chronic flight-or-fight mode.

This all sounds well and good so now what? How does one detox before the holidays? Here are 3 simple things you can do for a week to set healthy habits in motion before the holiday season begins:

• Eat tons of organic veggies. Starting here will make it easier to eliminate unhealthy foods because your body will be taking in lots of essential nutrients. When we are well nourished,
  
  food cravings and addictions disappear and we feel energized and full. Eat your veggies cooked, raw and as juice. Have vegetables as the main aspect of every meal, with dark leafy greens as your staple.

• Create a schedule and stick to it. Set a time to exercise, sweat, stretch and meditate every day. Give yourself at least an hour of movement; you can do something hardcore at the gym or simply go for a long walk... just move. If you are moving and not sweating, take some time in a sauna or steam room. Sweating is a major way to release toxins from the body. Be sure to stretch everyday, too. Go to yoga or stretch at home. This is the best way to cleanse your lymphatic system, which is where cellular waste ends up. Lymphatic congestion makes you look dull and puffy. Wake-up and go to bed at the same time everyday and get plenty of sleep. Take 20 minutes a day (just commit to doing it for a week) to sit quietly in meditation. Focus on your breath, a mantra, an image or listen to a recording. This is the key to any detox program. The benefits of meditation are countless. 

• Take a break (just for a week) from TV, news and social media. Clear your mind. Cultivate positive thoughts. Spend some quiet time in Nature. Value your own inner voice without the distortion of constant artificial stimulation.

You can incorporate this simple detox program into your everyday life at home, perhaps gather some friends and do it together for support, or go somewhere to participate in an organized program. These tips are guaranteed to keep you graceful as the holidays come and go. So here’s wishing you a healthy and happy holiday season! Cheers!

Liz Lindh is the Director at The Sanctuary at Two Rivers, a unique Eco-conscious yoga and wellness destination in luscious Costa Rica. She is a Doctor of Traditional Chinese Medicine, herbalist and a licensed holistic skin care therapist who has spent many many hours on the yoga mat, meditation cushion and dance floor. Liz hosts retreats and teacher trainings weaving together ancient wisdom with modern philosophy, art and science to inspire personal growth and transformation. She also loves to create organic jungle elixirs for radiant health and beauty. Liz has created two upcoming special detox retreats for you; Gratitude Detox: Revitalize Before the Holidays which she is co-hosting with Perrey Reeves November 23-29, 2014 and Resolution Detox: Rejuvenate After the Holidays January 4-10, 2015.

5 Moves to Sculpt Your Arms, Firm Your Back Side and Strengthen Your Core: Breaking Down Chaturanga Dandasana

By Liz Lindh

I love Chaturanga Dandasana because it makes me feel strong. This asana is the key to every arm balance and requires a very clear body awareness. It also takes strength in the arms and shoulders, and an integrated back, core and side body. In chaturanga, the entire body is engaged from high plank as the elbows bend straight back to hug the waist until the shoulders are even with the elbows. This is where a lot of folks go wrong. Either they don’t have the core strength to lower down with integrity, their back sags and their shoulders collapse; their triceps or shoulders aren’t active enough and the elbows bow out to the sides; or the body awareness just isn’t there and the shoulders come down lower than the elbows. These are all great ways to injure the shoulders or strain the back.

Try these 5 techniques to cultivate the strength and awareness necessary to refine your chaturanga while toning and stretching the muscles in your arms, shoulders and back. It won’t take long for you to feel and see the results!

Sphinx

Method:

Lay on your belly. Stretch your legs back one at a time. Place your feet shoulders width apart and subtly press the tops of them into the floor. Gently press your pubic bone into the floor as well while you pull the navel and lower ribs in. Place your elbows directly beneath your shoulders and arrange the forearms so that they are parallel to one another. Widen through the collar bones and draw up through the crown of the head to lengthen the spine. Activate the entire body.

Reason:

Introduces a parallel relationship between the left and right arms, and reminds the elbows what a 90’ angle feels like.

Arms are hugging the body, just like in chaturanga.

Encourages the collar bones to spread without weight bearing. This awareness prevents collapsing through the chest in chaturanga and other arm balances.

Cultivates space between the ribs and activity in the side body.

Strengthens the arms and back. 

Down Dog to Up Dog

This kriya is inspired by one of the Five Tibetan Rights of Rejuvenation. Repeating this movement 21 times per day is said to promote perfect health and longevity, and to strengthen, purify and balance the energy body. 

Method:

Place your hands and feet on the floor while making your body into an upside down “V” shape.

Keep your tiptoes on the mat. Inhale as you lower your hips toward the mat without allowing the thighs to touch down.

Exhale to lift the hips back up to the sky.

Repeat 21+ times with breath.

Reason:

Strengthens the shoulders, arms, back and core.

Enhances flexibility in the shoulders and back.

Stretches and massages the whole body.

Creates a muscle memory (somatic imprint) for parallel arms and body symmetry.

Enhances body awareness.

Firms arms, bum and belly and tones the back body.

Bench Pose Kriya with Tricep Squeezes

This kriya is another inspiration from the Five Tibetans for longevity and positive energy.

Method:

Place the hands beneath the shoulders with fingers pointing forward towards the heels.

With knees bent and feet flat on the floor, press into the feet to lift the seat up off the ground.

Lift the hips as high as they will go. Gaze forward, to the sky or to the space behind you, as long as your neck is comfortable.

Inhale to swing the hips back through the wrists as the legs straighten.

Place your hands on blocks if your bum drags along your mat.

Exhale, press the hips up to the sky. 

Repeat 21+ times.

Once complete, hold the hips in the lifted position and pulse the elbows to bend and extend as many times as you can while keeping the shoulders over the wrists.

Reason:

Strengthens the triceps, which are the key arm muscles in chaturanga.

Develops the muscles which spread and stabilize the collar bones.

Strengthens the neck, back and shoulders.

Lifts and firms the bum and the backs of the thighs.

Harmonizes body and breath.

Reinforces the parallel arm relationship and symmetry in the body.

Side Plank (Vashistasana) Pulse

Method:

From Vashistasana (Side-plank), bend the knees and reach the top arm down past the ankles as you exhale, inhale as you straighten out the legs and spring back into a lateral arching side bend. 

Repeat 4-16 times on each side.

Reason:

Strengthens the shoulders, arms, legs, core and back.

Cultivates body awareness.

Trims the waist.

Activates the back, core and sides.

Integrates breath and movement through expansion and contraction of the body.

High Plank Push-ups

Method:

Place palms on the floor, legs straight, body firm, on the tiptoes.

Press the heels into the space behind them, draw the inner thighs toward the sky, lengthen the low back and pull the lower belly in.

Squeeze the inner arms against the ribs and side body. Inhale as you bend the elbows towards the waist until the shoulders are even with the elbows. If you can't lower all the way down at first, gradually bend your elbows a little deeper each time you do this to develop your muscles.

Exhale and straighten the arms out again so the shoulders are over the wrists.

Repeat 3-12 times.

Reason:

Works and develops all of the same muscles that chaturanga does in the shoulders, arms, legs, back and core.

Creates a somatic imprint for the placement of the arms, the degree of the bend in the elbows, and the physical sensation of the straight lines running along the front, back and sides.

Strengthening the muscles in the shoulders, chest and back will prevent yoga injuries.

For more ways to deepen your yoga practice, sign-up for one of our yoga teacher training certification programs in Costa Rica! Visit our calendar to find the dates and the yoga teacher training certification program that is the best for you. If you are interested in getting fit and really refining these moves, check out our New Year's Bamboo Body Boot Camp Detox Yoga Retreat January 4-10, 2015!

Feel free to comment below or contact me if you have any questions!

Special thanks to Lela Pigott for the photos!

Costa Rica Yoga Retreat Featured Teacher: Melissa Eisler

By Liz Lindh

Meet our featured yoga teacher, Melissa Eisler. I met Melissa at a Yoga Teacher Training New Year's Retreat in Costa Rica a few years ago and am so happy that she will be hosting her own yoga retreat here at The Sanctuary at Two Rivers this November. She is lovely in all ways, and I am hoping that she is going to bring her guitar and make some music for us! This week, Melissa answers our interview questions and shares her inner most self with clarity and inspiration.

SATR: What is your idea of perfect happiness?

ME: To be healthy, at peace, and surrounded by love. (and traveling the world)

SATR: What is your most marked characteristic?

ME: My unrelenting curiosity and creativity

SATR: What do you consider your greatest achievement?

ME: Allowing that curiosity and creativity to be part of everything I do, from my full-time work as a writer and content strategist to my yoga practice, to the musician, traveler, and bookworm within …

SATR: What is your greatest fear?

ME: I have a great fear of being boring or uninspiring. I also fear rejection (but who doesn't, right?)

SATR: What historical figure do you most identify with?

ME: Can it be a deity? I think I would choose Saraswati. She’s the goddess of knowledge, learning, creative arts, music, and science. If you look at photos of her, she always looks wise and graceful. While I’m not always graceful, I aspire to be. Like her, I also have a passion for learning new things and taking in new cultures. And I’m a musician, so those sides of me really identify with Saraswati.

SATR: Which living person do you most admire?

ME: No one specifically as being #1 here. But I admire anyone honest, open and vulnerable. And those who answer the call to lead and inspire others. 

SATR: Who are your heroes in real life?

ME: My dad

SATR: What is the trait you most deplore in yourself?

ME: My tendency to overcommit to things and not have the restorative space I enjoy

SATR: What is the trait you most deplore in others?

ME: Dishonesty

SATR: What is your favorite journey?

ME: Tough one. On a literal level, I think I would choose my first solo backpacking journey in 2009, when I spent a few weeks wandering around SE Asia on my own. This led to many other adventures with just me, my backpack and my guitar.

SATR: What do you consider the most overrated virtue?

ME: I don’t think there are any bad virtues. 

SATR: Which word or phrases do you most overuse?

ME: I overuse the word fabulous. 

SATR: What is your greatest regret?

ME: Not spending more quality time with my dad when he was alive. 

SATR: What is your current state of mind?

ME: Curious

SATR: If you could change one thing about your family, what would it be?

ME: Nothing, even the challenges are lessons

SATR: What is your most treasured possession?

ME: My guitar

SATR: What do you regard as the lowest depth of misery?

ME: Being stuck, stagnant, and unwilling to change.

SATR: Where would you like to live?

ME: Somewhere warm, with all of my friends and family within walking distance, where you can also find waves, mountains, and rainbows without traveling too far. (Hawaii? Costa Rica?)

SATR: What is your favorite occupation?

ME: I love to teach, train, guide, and coach. Yoga and writing are the subjects.

SATR: What is the quality you most like in a man?

ME: Vulnerability, self-awareness, intelligence, confidence. Don’t make me choose.

SATR: What is the quality you like most in a woman?

ME: Compassion, Courage and Independence

SATR: What are your favorite names?

ME: Bodhi. Stella. Mala. Sage. Mambo. Yoshi. Cilantro. (This is a combo of favorite names for children, pets and friends)

SATR: What is your motto?

ME: I don’t have one. But I saw this quote recently and liked it. “Be yourself, everyone else is taken.” (I don’t even know who said it!)

Melissa teaches Vinyasa classes at her favorite yoga studio in San Diego, meditation and yoga to kids and families in the oncology ward at Children’s Hospital, and yoga classes in corporate settings. Melissa’s favorite part of teaching is the challenge of discovering where people are in their journey, and figuring out how to open them to the practice with that understanding. It’s encouraging her students to challenge their bodies and open their minds and hearts each time they step onto the yoga mat. It’s finding the right way to connect with them … so they can understand, relate, and benefit from the practice of yoga and all of its teachings. 

If you would like to get to know her in person, journey with us on a healthy vegetarian Costa Rica Yoga Retreat November 9-15, 2015! Get the full details here.

3 Reasons Why August is Magical at The Sanctuary at Two Rivers

By Liz Lindh

August is a magical month at The Sanctuary at Two Rivers Yoga Retreat in Costa Rica for many reasons. Here are my top three:

1.) August is one of our Yoga Teacher Training Certification months. Today, we are at the half-way point of a three week 200hour Yoga Teacher Training Certification Program intensive. I am learning and growing by participating in several aspects of this yoga teacher training myself. I am a guest yoga instructor so I spend my afternoons at the yoga pagoda teaching posture clinic, pranayama, and how to create a yoga class. This is one of my favorite ways to spend time. It is a remarkable process to be a part of the transformation and development of the beautiful souls that have showed up from across the US and Canada to attain their yoga teacher training certification. I am bearing witness to bodies getting strong, minds becoming clear and lifetimes of conditioning being questioned. I can see the awareness and confidence building everyday as this group of seekers dives into the timeless wisdom of yoga.

The Sanctuary herself is the primary teacher of our trainings. Individuals must confront their fears here. For example, a fear of spiders, bats, being alone in the dark, conversing with strangers at dinner, or simply a fear of the unknown may surface and our guests must then realize their intrinsic power and connection to Nature. This empowerment provides a new outlook on life, one with less constraint and fewer limitations. 

2.) Our Resident Yogis have collaborated over the past two months designing a three week menu of the

most delicious meals I have ever eaten. We have mindfully created unique dishes inspired by global flavors using the freshest local organic ingredients available.  Our entire menu is gourmet vegetarian, and much of it is vegan and gluten-free. I have been spending some time in the kitchen and love preparing sensuous, nutrient dense food from the highest quality vegetables, fruits, herbs, spices, whole grains and legumes. I love picking the fresh herbs and smelling their aromas. I am fascinated by the alchemy that takes place when the components are combined into something much greater than the sum of the individual parts. The action of preparing food to nourish myself and others is a very deep form of spiritual practice. It goes beyond being of service, it is the magical ability to evoke the sacred in daily tasks and to live life as art. If you thought the food was good the last time you were here, we have taken it to a whole new level.

3.) It’s the Green Season in Costa Rica! The Sanctuary at Two Rivers is located in a tropical dry forest which does not get any rain from December to April (this is a welcome reprieve from the harsh winters of the northern hemisphere). From May through November the rains come; sometimes soft and warm, sometimes fierce and dark, always cleansing and lovely. Mother Earth is happy to receive the frequent tropical rains that replenish her. The Green Season is luscious and fertile. The gardens are bursting with scented flowers, butterflies are flitting past at every moment and the rivers are full and clear. The sky is rich with color as the sun rises and sets. The Pacific waves at the end of our driveway are majestic and good for surfing. We are immersed in Natural beauty. This season is a time to revitalize.

Perhaps I will see you here next August to experience the magic for yourself. In August 2015 we have a very special yoga teacher training certification program on our calendar, Tantric Alchemy with Marg Mahan and myself, Liz Lindh. In this unique training, we will be learning about jyotisha, palmistry, ayurveda, samkhya, and vastu as well as exploring asana, pranayama and meditation. Visit http://www.thesanctuarycostarica.com/universal-wisdom-yoga-teacher-training for the full details.

4 Natural Ways to Protect Your Skin From Sun Damage

By Liz Lindh

I live at a Yoga Retreat and Teacher Training Wellness Center in Costa Rica. Yes, it is amazing. I am exposed to the sun all day, nearly every day, all year long and I love it. I’m not very tan though. I have never been a sun worshiper, I have naturally light skin so I have learned over the years how to protect myself from the sun with out cramping my style or my enjoyment of the great outdoors. When it comes to caring for my skin, I know that what I put into my body is just as important as what I put on my body. I believe in natural, non-toxic products and have not found any sunblocks that I love to use. As an alternative putting commercial sunblock on my skin everyday (did you know that 80% of what you put onto your skin is directly absorbed into your body?) I incorporate these simple techniques into my daily routine to protect, nourish and hydrate my skin while keeping it soft, supple, healthy and beautiful.

Eat lots of Anti-Oxidants

Anti-Oxidants actually repair and strengthen your DNA. The harmful ultra-violet rays of the sun will damage and mutate the DNA of your skin. This can lead to cancer, even if you have dark skin or tan easily. Anti-oxidants are found in brightly colored berries, fruits and veggies. The more colors you eat every day, the better. 

Carrot beet juice is a skin superfood packed full of anti-oxidants. Carrots contain beta-carotene which gives the skin a gorgeous golden hue, and the red pigment in beets, betalain, gives the skin a healthy rosy glow. Drink a glass of fresh carrot beet juice every day for a subtle self-tanning effect.

If you spend a lot of time in the sun, consider taking an anti-oxidant supplement of vitamins A, C, E, selenium and zinc to be sure you have enough nutrients to heal your DNA by quenching those nasty free-radicals.

Stay Covered

 I don’t go anywhere with out my sunglasses and a hat on. Make sure your shades have good lenses, it is worth the extra money. Larger frames cover more area and offer more protection. You won’t find yourself squinting in the sunlight, so you will prevent unnecessary wrinkles from developing around your eyes and forehead, and the tinted lens will block sun damage to the delicate skin around your eyes.

A hat allows you to bring the shade with you. Hats come in all shapes and sizes. I dare to say that there is a hat for every occasion. Find one, or start a collection, to complement your personality and style, and wear it whenever you are outside.

I love sitting on the beach in my bikini, it feels so great to expose my skin to the fresh air. I always seek the shade, though. Bring an umbrella to the beach and use a parasol when you go out on walks. If you know that that isn’t an option, wear light cotton clothing, a sarong or a long sleeved rash guard to cover up. 

Avoid the mid-day sun. The sun is at it’s strongest between 10am and 2pm, it is a must to stay covered during the peak of the day. I don’t worry about it before 8am and after 4pm, even in Costa Rica I can be out in the sun during those times to replenish my Vitamin D supply without getting a burn. 

Use Coconut Oil 

Coconut oil is food for the skin. It nourishes and repairs the tissue on a cellular level, fortifying the cell membranes and organelles. 

I slather myself with organic coconut oil at night before bed and in the morning before I get dressed. I even re-apply if I am at the beach. It protects my skin when I am swimming in the ocean and acts as an SPF of somewhere around 6.

Do not lather up with coconut oil and then sun bathe. If you tend to burn, you will burn even more. If you tend to tan, you will get a deeper, more golden tan, but deep tans cause wrinkles, sagging, discoloration and DNA mutation...not sexy.  The sun will weaken the collagen and elastin fibers that maintain the structure and firmness of your skin. Wrinkles and sagging aren’t the end of the world, but even darker skinned folks are at risk for melanoma. Remember how strong the sun is and the wear and tear it causes on cars, boats and fabrics!

If You Can’t Avoid the Sun, use a Mineral Based, Non-Toxic Sunscreen

There are times when it is necessary to wear sunblock. If you are an athlete, on a boat or in any

situation where there is no way around it, than find a product you like and use it. There are many products on the market today that are mineral based and offer amazing sun protection. Mineral based products create a physical barrier of protection between your skin and the sun and are generally non-toxic. I recommend the Environmental Working Group, a non-profit public health organization, as a great source to refer to for researching your products. They even have a mobile app you can use when you are out shopping. Educate yourself and make informed choices about the products you use. Make sure you aren’t coating yourself in poison on a regular basis if you have other options.

When you join us on a yoga retreat or yoga teacher training certification program at The Sanctuary at Two Rivers in tropical Costa Rica, keep in mind that the sun here is probably much stronger than what you are used to. Enjoy the sun in a healthy way. Spend time outside, love your body, respect Nature and take good care of your skin now, no mater your age. I promise, you will thank yourself someday.

4 Tricks to Lift Your Bum, Tone Your Belly, Firm Your Thighs and Bring You a Whole New Understanding of Warrior III

By Liz Lindh

For years I thought I could totally nail Virabhadrasana III, I didn’t even find it challenging. I considered it a simple balancing posture. Not much was going on, you simply fold forward a bit and lift one leg straight back, right? Nope. As I continued to refine my yoga practice and learned more about my body, I eventually realized I had been cheating myself out of an amazing asana without even knowing it. A great deal of awareness, strength and stability is required to keep the hips even, the legs firm, the lower back lengthened, the lower belly active and to prevent the lower ribs from flaring out...all while standing on one foot.

Virabhadrasana III is a great way to firm-up the lower body, repair back pain and prevent injuries. Practicing this asana strengthens all three of the gluteal muscles (maximus, medius and mimimus), the deep tiny little butt muscles like the piriformis and gemellus, the inner thigh muscles and the backs of the legs. It is therapeutic to the lower back because the spinal extensor muscles get activated, the iliopsoas muscle group gets stretched and the transverse abdominis gets stronger. 

Here are 4 of my favorite moves to develop the strength and understanding necessary to experience the full benefits of Warrior III:

1.) Table-Top Kicks and Balance

Method:

From all fours, tuck the right knee all the way in towards the nose as you exhale.

Inhale and extend the leg back so that is is straight, foot flexed, inner thigh rolling up to the sky, even hips and no arching or sagging the back. Repeat 12 times.

Hold the leg back, point the foot and extend the left arm forward so that it parallel to the ground, palm facing down. Be sure that the straight line of the back body is intact, no sagging or leaning to one side. Hips stay even, lower belly is pulling up, extended arm and leg are stretching. Hold for 5 breaths. Repeat the sequence on the opposite side.

Reason:

• Strengthens the muscles in the back and           abdomen
• Introduces the proper alignment of the hips, torso and legs and creates a muscle memory for Virabhadrasana III
• Opens and massages the spine
• Lifts and tightens the bum

2.) Low Lunge with Side Bends

Method:

Start in a low lunge with the right leg forward. The knee is bent and directly above the ankle, the left

leg is stretching back with the knee and the top of the foot down on the floor. Keep the hips even.

Inhale and reach both arms up overhead. Exhale and side bend to stretch the left fingertips down to the floor (or a yoga block if the floor is too far away) and arch the right arm over your ear to the left. Inhale both arms overhead, exhale and side bend to bring the right fingertips down to the floor or a block and stretch the left arm over the ear to the right. Be sure to keep your shoulders in-line with your hips the entire time so that the shoulders, hips and arms are in the same plane. Inhale both arms up to the sky and repeat 3 more times. Switch legs and do 4 reps with the left leg forward.

Reason:

• Strengthens and brings a working awareness to the stabilizing muscles that are necessary in Warrior III to keep the pelvis and shoulders in-line
• Opens and stretches the hip flexors, sides of the body, low back and spine
• Massages and gently detoxifies the lymphatic system, the lungs and the liver

3.) Crescent-Toe Warrior Folding the Chest to the Thigh

Method:

Stand in Crescent-toe Warrior. The right leg is forward with the knee bent so it is directly above the ankle. The left leg is stretching back with the knee straight and tip toes on the floor. Keep the hips even and actively roll the left inner thigh toward the sky. Inhale the arms up overhead, exhale fold forward and wrap the arms around the thigh without collapsing. Inhale, lift the body upright and stretch the arms back overhead. Do 8 reps on each side.

Reason:

• Reminds the body of the proper alignment for the hips, torso and
  
  legs for Virabhadrasana III and reinforces the muscle memory without the challenge of balancing on one leg
• Brings awareness to the muscles necessary in Warrior III to keep the pelvis and legs stable while holding the back thigh with an internal rotation
• Strengthens the back and abdominal muscles
• Massages and refreshes the abdominal organs
• Firms the bum, thighs and backs of legs

4.) Bridge Pose with One Leg Reaching to the Sky

Method:

Lay prone with bent knees and feet flat on the floor. Extend the arms along side the body, press into the arms to lift the hips and spine up. Step the feet together and reach the right foot directly up above the hip so that the right leg is perpendicular to the floor, stretch through the right tip toes and press into the left foot. Hold for 10 breaths. Exhale the foot back to the floor and repeat with the other leg.

Reason:

• Refines the awareness of the position of the legs in relation to the body with the added challenge of balancing on one leg
• Stretches the waist, opens the chest and lengthens the torso
• Strengthens and tones the bum, legs and belly

To learn more about the details of your yoga practice, the benefits of specific asanas, how to target and tone different parts of your body and to enrich your life countless ways, join me on any 200 hour Intensive Yoga Alliance Approved Yoga Teacher Training Certification Program at our unique boutique yoga retreat wellness center in Costa Rica. Check our calendar, I am sure we have the perfect program for you! 

Thank you to the multi-talented kitchen angels!!!
photos: Cara Campbell
hair: Anneliese Hurlock

Costa Rica Yoga Retreat Featured Teacher - Justine Fuller

I am a firm believer in the concept of “stepping outside of the box”. I see all of the pressures that modern life puts on everybody to fit into some sort of box, physically and metaphorically. We are a culture of compartmentalization.  In fact, many of us spend all day long moving from one box to the next box even when we make our way to a yoga class (usually in some sort of a box) and step onto our mat (yet another box). I say no thank you, there is nothing about me that is interested in experiencing a life of confinement.  

This week I am pleased to introduce the innovative yogini Justine Fuller as our guest blogger. Justine is a mold breaker with an expansive perspective. She has created a 6’ diameter round yoga mat! Have you ever felt like your yoga mat is too small or simply too restrictive? I certainly have. I love to give my body permission to move around freely while enjoying my yoga practice, but I find that it isn’t always comfortable to be half on the floor and half on the mat. I’ve also noticed that it can be a little slippery and difficult to balance if my body isn’t placed symmetrically on my mat. Life can make it difficult to step out of the box but Justine is making it easy for us. She will be hosting a Costa Rica Yoga Retreat at The Sanctuary at Two Rivers February 8-14, 2015 where you can experience her Fuller Mat™. I can’t wait to try it myself! 

Sending you some jungle love, Liz Lindh

Breaking the Yoga Mold

How Fuller Yoga™ keeps your practice fresh.

By Justine Fuller

Yoga has been a great asset to my long history of physical activity.  From gymnastics to dance to yoga I have always been active and I never practice the same thing twice.  I’ve been a rebel against regimented styles that do the same thing each and every time.  Although I have taught and taken Ashtanga, I’ve always complimented it with other yoga practices in order to keep things fresh and new.

The traditional yoga mat is an integral part of one’s practice, fashion statement and lifestyle yet also a limiting space for the body.  In 2004 while working with a client who had a hard time comprehending the idea of swinging her legs on the floor while laying on her back it dawned on me that these “traditional yoga mats” are far too limiting.  In fact they are damn near the size of coffins!  The mat needed to be bigger and rounder so I created The Fuller Mat™.  Even though I had been teaching since 1998 and practicing since 1996, yoga was still fairly new on the market.  I had to search high and low to find a source for such a long and wide roll of sticky material that could be adaptive as a yoga mat.  I was lucky to be able to get a small quantity and begin developing and practicing and teaching Fuller Yoga™ on The Fuller Mat™.

Since then using The Fuller Mat™ has blessed me with profound insights on postures and transitions that can not only open joints and muscles more thoroughly, but also develop patterns that help move a practitioner more easily into arm balances, backbends and twists that most people struggle with for years.  My students have gained leaps and bounds in their flexibility and learned to trust the circles and patterns we work with. They can feel the right connection to what flows and what doesn’t both in their practice which then gets translated to their life.

In winter of 2015, I move Fuller Yoga™ out into the world by offering a week long yoga retreat at The Sanctuary at Two Rivers in Costa Rice February 8-14, 2015.  We will be able to develop our practice with two yoga classes a day and also define space and flow for ourselves in practice and in life.  For more details on the retreat please visit; http://fulleryoga.com/OurSite/retreatstrainings

23 Questions to Ponder

by Liz Lindh

The inspiration for our blog this week comes from an article I read over the weekend in an email newsletter I enjoy called Brain Pickings Weekly. The article was David Bowie’s answers to a set of questions from the book “Vanity Fair’s Proust Questionnaire: 101 Luminaries Ponder Love, Death, Happiness, and the Meaning of Life”, a compilation of celebrity interviews from the back page of Vanity Fair. I’m sure you all know David Bowie, and many of you know Marcel Proust, but I will explain a bit more so that we are all on the same page. Marcel Proust was a French writer, critic and socialite at the turn of the 20th century. His brilliant mind explored the relationship between memory and the unconscious, art and Nature, men and women, men and men...

Asking friends variations of these questions was a popular parlor game in Proust’s day to shed some insight into the true nature of one’s personality. He didn’t write the questions, but his answers continue to be thought provoking and clever. James Lipton also adapted this questionnaire for his interviews on the TV show Inside the Actors Studio.

The questions are simple yet profound, and seem to be the perfect way to introduce our guest teachers and retreat leaders to our online kula. This week I have revealed my inner most self in answering them, I hope you enjoy!

What is your idea of perfect happiness?

Perfect happiness is eating a delicious meal with people I love; fresh, local, healthy food and interesting conversation in a lovely environment, followed by dancing

Also, quiet time with Jeff.

What is your most marked characteristic?

I want the best for everyone; humans, animals and the planet...and I believe achieving that is possible, not mutually exclusive.

What do you consider your greatest achievement?

Maintaining my imagination as an adult

What is your greatest fear?

That love isn’t enough

What historical figure do you most identify with?

Alice

Which living person do you most admire?

That’s a tough one...Jane Goodall?

Who are your heroes in real life?

People who influence the world in a positive way through creativity and leadership

What is the trait you most deplore in yourself?

Feeling inadequate

What is the trait you most deplore in others?

Closed-minded self-righteousness

What is your favorite journey?

The holographic depths of self-exploration

What do you consider the most overrated virtue?

Physical attractiveness

Which word or phrases do you most overuse?

Amazing

What is your greatest regret?

Bad real estate investments

What is your current state of mind?

Present

If you could change one thing about your family, what would it be?

I wish they were more health conscious

What is your most treasured possession?

My body

What do you regard as the lowest depth of misery?

Hate

Where would you like to live?

In a tree-house in the jungle in Costa Rica

What is your favorite occupation?

Superhero

What is the quality you most like in a man?

Respectfulness

What is the quality you like most in a woman?

Creativity

What are your favorite names?

Sophie and Eskil

What is your motto?

Savor every moment, it’s all a miracle

Liz Lindh is the Director at The Sanctuary at Two Rivers, a unique boutique Eco-conscious yoga retreat and yoga teacher training wellness center in luscious Costa Rica.

She is a Doctor of Traditional Chinese Medicine, a licensed holistic skin care therapist and yogini for the past 20 years. Liz hosts retreats and teacher trainings where ancient wisdom meets modern expression to inspire personal growth and transformation. Join her at The Sanctuary at Two Rivers August 27- September 2, November 23- 29, December 21-27 and December 28- January 3 for The Sanctuary Experience Yoga Retreat, February 15- 21, 2015 for Jungle Alchemy Life Empowerment Training with Jaycee Gossett, April 12- May 2 or June 28- July 18, 2015 Jungle Alchemy Yoga Teacher Training Certification, May 17- June 6, 2015 The Sanctuary at Two Rivers Yoga Teacher Training Certification and August 2-22, 2015 Universal Wisdom Yoga Teacher Training Certification with Marg Mahan.

Quiz: What Kind of Yoga Retreat Is Right for You? Costa Rica Yoga Retreat Featured Teacher - Melissa Eisler

By Melissa Eisler

Please welcome our guest blogger, Melissa Eisler. Melissa will be hosting a yoga retreat at The Sanctuary at Two Rivers November 9-15, 2014. I met Melissa on a yoga retreat in Costa Rica a few years back and we had an instant connection. I am so excited she is coming to share her wisdom, humor and beauty with us! Enjoy xo Liz

You’re probably reading this because you’ve been feeling stressed out and need a break from the grind,

or you have an interest in yoga or meditation. Maybe you’ve dabbled or fully explored a practice, and want to learn more. A yoga retreat is a great way to dive into the practice, disconnect from the distractions of everyday life, and really connect with yourself and explore your practice.

But once you make the exciting decision to align your next vacation with a yoga or meditation practice, it almost becomes an added stressor to choose the right one for you. 

Beachside or mountain top?  Local, or far away and exotic? Ashtanga or Kripalu? Your favorite teacher or someone new? Small, intimate group or big community? Focus on yoga or meditation? Can I have it all?

Overwhelming it becomes to choose. Take this quiz to find out your retreat style, and then get some suggestions on yoga retreats based on your responses. Choose the letter that most closely aligns with you, and we’ll add them up at the end.

1: What does a dream getaway look like to you?

1. Anywhere beautiful where I can relax, and unwind
2. Lots of exercise and activities. Specific location doesn’t matter as much as long as it’s beautiful
3. Anywhere I can be active and in nature, preferably somewhere exotic or a place I’ve never been where I can explore
4. I like to be pampered on my vacations, so my dream vaca would probably be at one of those resorts I saw featured on TV, maybe in Maui, Europe, or Fiji
5. It looks simple, peaceful and serene, a place I can completely disconnect

2: What style of yoga is your favorite?

1. There are different styles in yoga? 
2. Power yoga
3. Vinyasa flow, although I dabble with a few styles and enjoy a variety
4. I like the yoga class that my gym or studio offers
5. I prefer a meditative, mindful movement or hatha practice
   

3. How present is yoga and/or meditation in your life?

1. I’m pretty new, but want it to be a bigger part of my life
2. I get to a class at least twice a week
3. I practice some kind of yoga or meditation daily, whether on or “off the mat”
4. It’s been in and out of my life for some time
5. I have a daily meditation practice

4. Your ideal place to practice yoga or meditation would be

1. Anywhere warm and by the beach. As long as there is a patient teacher to show me the ropes … 
2. In a hot yoga studio
3. Anywhere outdoors, like on a mountaintop, at the beach, or in the middle of the jungle 
4. At a 5-star spa
5. Somewhere simple and quiet

5. If you had next Friday off of work or school, what would be most fun for you?

1. Brunch with friends and family, then just relax and unwind
2. Bootcamp followed by a run or yoga class. Finish it off with a power smoothie.
3. Hike or climb in the morning, yoga in the afternoon, make a healthy dinner at home
4. Brunch with friends and family in the morning, shop in the afternoon, fancy dinner in the eve
5. Start my day with a seated or walking meditation, and spend the day relaxing, reading, doing something I love.

6. What would your goal or intention be for going on a yoga retreat?

1. Not sure I have a specific goal, but I’d like to learn more about yoga and/or meditation, relax, and enjoy the sunshine
2. To practice as many hours of yoga as I can! Spending time at the beach sounds good, too
3. To unwind, practice, and spend time in nature. Also, to meet like-minded people and eat healthy, local food
4. To relax with yoga, massages, facials, fancy food and sunshine
5. To have a completely inward journey, free of distraction. To transform through inner silence and peace

7.  My favorite lunch would be:

1. Healthy sandwich or salad, iced tea and maybe some fro-yo
2. Power smoothie or my favorite all-natural bar
3. Organic kale and quinoa salad, half a grapefruit, wash it down with a kombucha
4. My favorite order at my favorite café 
5. Healthy, simple and vegetarian

8. What do you normally wear to yoga or meditation class?

1. Yoga pants, sports bra, tank top
2. High-tech-fiber, sweat-absorbing, and stylish yoga gear
3. Organic and sustainable yoga or active wear 
4. Lulu all the way
5. Loose-fitting, comfortable clothes

9.  Pick a mantra.

1. Viravawha-wha-what? Is that a mantra?
2. Fill in any prefix before “…asana” 
3. Shanti. Shanti. Shanti. Peace. Peace. Peace.
4. Om
5. Inhale, Exhale

Answer Key:

• Mostly A’s
• Mostly B’s
• Mostly C’s
• Mostly D’s
• Mostly E’s

Mostly A’s: The Seeker

You’ve dabbled in yoga or meditation, but you’re still fresh to the practice. You may not know the difference between warrior 2 and 3, but you want to dive in and learn more. And you love the sunshine and always bring your open spirit, open mind, and hunger for learning to every situation. 

Retreat Recommendation: Take your practice on the road! The best way to learn about yoga and meditation is to immerse yourself in the practice … and a retreat would help you do just that. 

Join Lena Schmitt and Melissa Eisler (yup, that’s me) for a week of daily, guided yoga and meditation

in the Costa Rican Jungle-by-the-Sea. The intention for the week is to guide all levels of students on a journey toward finding a meditation and yoga practice that’s right for them. With daily yoga and guided meditation sessions, you’ll be able to get a sense of a daily rhythm, and be encouraged to bring the consistency of the practice home with you once the week is over. Plus, two teachers means more attention, and if you’re new to the practice, the extra attention will go a long way to step up your learning curve.

The program will be full of classes, workshops, activities, Q&A, and opportunities to connect with nature, yourself, and like-minded people. A week this November may be the perfect time to kick-start your practice. Learn more about the Jungle-by-the-Sea Eco-Yoga Retreat.    

Mostly B’s: The Power Yogi

You’re strong, fit and a total badass. You can keep up with all the Chaturangas in class, and peak poses are your favorite. You love the physical practice of yoga because you get a solid workout, but also love how it calms your mind. For you, the more you sweat, the better the class. And the more the instructor challenges you, the happier you are when you leave. 

Mostly C’s: The Eco-Yoga Retreater

You love nature, traveling, food, and yoga. So … you’re pretty much already awesome. If you’re looking for a yoga retreat that incorporates hiking, natures, monkeys, locally-sourced food, sustainability, meditation, and of course yoga, look no further. 

Join Lena Schmitt and Melissa Eisler (yup, that’s me) for a week in the Costa Rican Jungle-by-the-Sea. The intention for the week is to guide students on a journey toward finding a meditation and yoga practice that’s right for them. With daily yoga and guided meditation practices, you’ll be able to get a sense of a daily rhythm, and be encouraged to bring the practice home with you once the week is over. 

The program will be full of classes, workshops, activities, opportunities to connect with nature, yourself, and like-minded people. Spending time in nature is a great way to disconnect, to reconnect … 

Did we mention you stay in tree-houses in the jungle?  Learn more about the Jungle-by-the-Sea Eco-Yoga Retreat of 2014.  

Mostly D’s: The Lux-Spa-Yogi-in-Style

Southern France, Maui, Tuscany, LA ... the perfect paradise to you is white sand, pressed sheets, good service, and a pristine place to put your mat. You love the good life, and I commend you for your style. The first thing you do when you arrive on vacation? Enjoy the view from your terrace and get a massage to settle into the flow of your vacation. And let out a giant sigh … 

Mostly E’s: The Silent Retreater

You like simple beauty, quiet moments, and being connected with nature. You are already on your path to finding an inner strength and awareness, but always looking to awaken at a deeper   level. Your practice is consistent, your diet is healthy and simple, and you are drawn to spending a week diving into the depths of your soul. 

Retreat Recommendation: It’s time to step your meditation practice up a notch at a silent retreat. Check this out … 

• There is a large Vipassana meditation network, with meditation centers and silent retreats taking place all over the globe. Check out options for Vipassana and silent retreats, the most commonly offered is the 10-day silent Vipassana retreat.