Showing posts with label health. Show all posts
Showing posts with label health. Show all posts

Friday, December 5, 2014

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.

Friday, October 24, 2014

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.



Thursday, August 28, 2014

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!


Thursday, August 7, 2014

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.


Thursday, July 31, 2014

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

Thursday, July 3, 2014

Why You Should Take a Yoga Teacher Training Intensive at The Sanctuary at Two Rivers

by Liz Lindh

Every moment at The Sanctuary at Two Rivers is Yoga, not just the time we spend on the mat. We live in harmony with the plants and animals that make their homes all around us and our connection to Nature is very clear. The monkeys and singing birds wake us up every morning, we eat lovingly prepared organic vegetarian food from local farms, we gather energy from the sun for our electricity and take time to express gratitude for the abundant beauty that surrounds us.  I have learned more about the essence of Yoga by simply living here than I have in thousands of hours of teacher trainings, reading books and taking classes.

If you are thinking of participating in a Yoga Teacher Training, which I highly recommend as a life enriching experience even if you have no intention of teaching, please consider joining us at our tropical paradise in the Blue Zone of Costa Rica. A bonus to signing up for a YTT at The Sanctuary at Two Rivers, aside from our luxe tropical modern zen tree houses and vegan gluten-free chocolate torte, is the rare opportunity to personally experience Nature as your teacher.

This upcoming year we have a few Yoga Teacher Training Certification options for you to choose from with some of the best teachers in the world! You can choose the program or the dates that appeal to you and sign-up for the experience of a lifetime!

Here are three more reasons why a YTT at The Sanctuary at Two Rivers is a great thing to do...
  • A yoga teacher training immersion with us gives you three weeks to focus on reading, studying, asking questions, discussing and practicing yoga with curious, interesting people from around the world without the inevitable distractions of life at home. We take good care of you. It is a time for you to enjoy life while learning about yourself and making new friends. 
  • It is a juicy opportunity to delve deeper into aspects of the art, science and philosophy of yoga that are too complex to explore in a regular studio class or workshop. You will discover that there is much more to yoga than just the physical practice, and you will also discover that there is much more to the physical practice than you thought.
  • Spending your time and money on something healthy you enjoy, especially an educational endeavor that promotes personal growth and healthy relationships, is the best investment I know of! It is priceless and precious.
If you are ready for some personal growth and transformation; love Nature...tropical flowers and trees, exotic animals, and living in tune with the elements; are a foodie and are ready to deepen your life experience, then it is time to spend three weeks in paradise with us! Check out our website for our upcoming trainings: www.thesanctuarycostarica.com!


Thursday, June 26, 2014

What I Learned at MindBodyGreen's Revitalize Wellness Summit

by Liz Lindh

How do you stay healthy? This was the seed question to the multitude of brilliant solutions that were offered at MindBodyGreen’s Revitalize summit June 12-15, 2014. I was honored to be one of the one-hundred invitees to take part in this cutting edge forum along side a diverse group of influential thought leaders in the field of wellness. I journeyed from the tropical Costa Rican jungle to the arid desert of Arizona for a four day conference to participate with the best and brightest in discussions about functional medicine, nutrition, fitness, sustainability, communication, relationships and community.

Before we can answer the question of how to stay healthy, let’s define “health” and how it applies to each of us holistically; body, mind and soul. In my opinion, a healthy body is disease free, pain free, seldom catches colds, flus or allergies, one’s size and shape are in harmony with their constitution, has stamina and the ability to maintain steady energy throughout the day and is able to sleep restfully throughout the night. A healthy mind is clear, open, able to access and express emotions, able to discern and speak the truth, can make decisions and realize the results of those decisions. A healthy mind is able to recognize and exist in the present moment. A healthy soul has a concept of self value and self esteem, is able to love, apologize and forgive, and has an awareness of the connection between all beings. 

Personally, I fluctuate. I have good days, great days and bad days too, but I consider myself a pretty healthy person. I know that my body, mind and soul are so intimately woven together that the actions and state of each element completely and unavoidably influences my entire integrated self. There are practices and techniques I follow to enhance my health and wellbeing, and there still is so much I am working on and learning about after more than 20 years of dedicated study.

Back to the the conference. Revitalize was revitalizing! I was inspired by the speakers and other guests. Everyone was intelligent and friendly and had something interesting to say about health and wellness. The schedule of events was a mindfully choreographed experience with much more than just lectures. There was yoga with Liz Arch and Tara Stiles, meditation led by Charlie Knoles, hikes in the desert with vegan ultra-athletes Rich Roll and Hillary Biscay, an evening of music under the full moon with Fiest and Grizzly Bear, star gazing, a gong bath, gluten-free s’mores and more. All of these activities can be keys to health on all levels, having fun is medicine.

The panel of speakers was fantastic. The lectures are available online at www.mindbodygreen.com, definitely worth watching! Dan Harris from Good Morning America discussed how he became “10% happier” through meditation because meditation actually re-wires the brain for happiness. Heather White of the Environmental Working Group told us about the toxins found in conventional beauty products, and that many common personal care ingredients are found in cancer tumors. Check out the EWG’s great website www.ewg.org to learn about the ingredients you put on your body everyday and some non-toxic alternatives. 

Treehugger.com founder Graham Hill pointed out our addiction to technology. He reminded us to be present and to turn our smart phones off every now and then, especially if we are enjoying the company of a real person. Fashion icon Amber Valletta spoke about her journey with drug and alcohol addiction and questioned the modern ideal of beauty. Therapist Sue Johnson gave us relationship tips and emphasized the importance of listening.

Several physicians; Terry Wahls, Mark Hyman, Drew Ramsey, Robynne Chutkan, Chris Kresser, Amy Myers, Frank Lipman and Joel Kahn, discussed the healing power of foods. The consensus was that our diet is the most important factor in maintaining our health. They agreed that Michael Pollan’s approach to “eat real food, not a lot, mostly plants” is the way to go and recognized that there is not one magic diet that works for everyone. Organic, living foods support the optimal expression of our DNA, while processed, chemical foods promote DNA mutation. Dr. Hyman recommends eating the foods that God made rather than the foods that man made and Dr. Wahls shared the simple protocol she used to reverse her MS of “organic and gluten-free, 3 cups of leafy greens, 3 cups colored veggies and 3 cups of sulphur rich veggies (like mushrooms and onions) per day plus a little sea weed”. Sounds pretty good and not that hard!

Revitalize was a life enriching experience. I learned something from everyone I spoke with, and am happy to have expanded my circle with people who are committed to wellness. After going over the information I gathered in those four days, it seems like the answer to my question of how to stay healthy is actually quite simple: eat well (real food, not a lot, mostly plants), love yourself, value your important relationships, meditate, get some exercise doing something you enjoy and be present. 

Wednesday, June 18, 2014

Relaxation Makes Life Amazing...Here's Why

Relaxation Makes Life Amazing...Here's Why
By Liz Lindh


In order to live a rich and meaningful life, to be fully alive, aware and happy, we need to relax and recharge...to tap into the fertile place where inspiration, connection and sustainable energy come from. 

True relaxation is more than sitting back and watching tv, surfing the web or having a cocktail. Relaxation is a psychosomatic phenomenon of integration. Relaxation shifts the way your brain works, improves the way your body functions and evokes positive feelings with no adverse side effects, absolutely no down side. To relax is to rejuvenate on all levels.

Relaxation can happen anywhere at any time. Relaxing resets the nervous system so that you function in an optimal way. The more you really relax, the better you will look and feel, you will be efficient and effective at work and more present in your relationships. You will have greater access to insight, intuition and imagination.


So how do you relax? Here are 4 techniques that work for me...
  • Begin where you are. Begin now. Without judgement, without analyzing, without excuses. Close your eyes. Inhale deeply as you count from 1 to 8, exhale completely as you count backwards from 8 to 1. Repeat as often as you like. It's that easy.
  • Get outside. Take a walk. Enjoy the fresh air. Be quiet in Nature.
  • Treat your self to a massage, acupuncture or some other type of bodywork. The healing power of touch will restore you.
  • Go on a retreat. Dedicate a weekend, a week, even a month to simply being instead of constantly doing.
Nourish yourself with relaxation. Make it a priority. Soften into the present moment, create a little space for your Self and expand your concept of reality.  You will be amazed...you will be amazing.

Wednesday, June 11, 2014

Costa Rica Yoga Retreat Featured Teacher - Jessica Proulx

Exciting news Yogis! We have our first guest blogger this week, Jessica Proulx! Jessica is hosting a 200 hour Yoga Teacher Training with us this August 3-23. Read about her deeply transformational experience on retreat at The Sanctuary at Two Rivers.

That Moment 
by Jessica Proulx

There is a particular moment that you miss as a practiced yogi. When you spend years peeling back the layers, moving, meditating, discovering, and learning, you miss that moment in savasana of utter release. You miss the choked up feeling, that lone tear that runs down your cheek at a song lyric or a flutter in your chest when you really and truly take a deep breath.  There are times when you first start to practice and delve deeper and deeper that you are shocked by the things that come up for you- and even more by the way in which they come up. I am someone that doesn’t like to cry in public, that will choke back a tear and try my best to be strong, and yet in yoga, I was always able to just be ME;  to let whatever comes up come up for me. If ya can’t feel it ya can’t heal it, and in my practice I never shied away. 

In recent years, the deeper I got into my practice the less and less I had those moments. A good thing I thought, I have let those layers go, but there were times I was almost envious of the teary eyed yogi next to me putting her shoes on after a practice of sheer emotional release. My practice changed in a great way. I instead had practices of being so present that nothing could come up for me because the moment was perfect. Times where savasana ended, and I knew, and I continued to lay there because the bliss of the moment was too beautiful to pass up. The practice was different and wonderful and yet I still missed “that moment”.

 And then…The Sanctuary. The journey started as I walked down a short path to the river’s edge. The moment my toes touched the water- THAT MOMENT happened. A flutter in my chest, my face warmed, my eyes widened, my lip quivered, a tear and my practice there began. During my first class teaching, I laid in savasana (abnormal for me while teaching) with my eyes wide open. This was a moment unlike I had ever experienced. I was lying on this expansive yoga pagoda that felt like it was floating in space in the middle of the jungle. I could see and hear monkeys and birds and there were so many shades of green I couldn’t imagine being able to name or count them. That night in child’s pose, I cried. The first tears of release and joy I had cried in recent memory. On a day off, my co-teacher and friend Jimmy and I went to lunch at a beach side restaurant- both in tears for half the meal. As I was teaching a class, I let it all go and broke down, something I would have never allowed to happen at my home studio. I cried in gratitude, I cried in acceptance of myself and my countless perceived flaws, I fell in love with myself and with my students, with my fellow teachers, with the staff at the Sanctuary, with the land, with the water, with the people of Costa Rica… I FELL IN LOVE.


I was unsure if that moment would ever come back to me, and in the Costa Rican jungle I found it in everything I did, every bit of food I ate, every yoga pose, every breath, every hug, everything. I did and saw and accomplished and achieved so many things while I was there- but “that moment”- that was the best part!

For more info about Jessica, visit her website www.noplacelikeomcenter.com

Wednesday, June 4, 2014

An Interview with Kirtan Artist Dave Stringer on Jungle Life, Mantra and Creativity by Naganath

Recently I had the opportunity to interview the musician, artist, and kirtankar, Dave Stringer at The Sanctuary at Two Rivers in Costa Rica. Here are some exeprts:

Naga: What was your experience like in the jungle at The Sanctuary at Two Rivers?

Dave: Simultaneously, it was incredibly peaceful, and incredibly noisy. People often say, “Oh, I long for the peace and quiet of the country side,” but they’ve obviously never spent any time in it. There is a whole urban world of insects and frogs and monkeys, and there’s a whole lot of life going on, which is a really beautiful and interesting thing. But at first, you think, “Wow! We’re so far from anything, and we’re so isolated, and this is so fantastic.” And then when you start to focus on nature, you realize that there is a constant call from every corner of “I am, I am, I am, I want, I want, I want.” And it’s an interesting thing to reflect on. It’s really beautiful, actually. In a funny way, after spending a week in the jungle, I came to the conclusion that everywhere is the jungle.

Naga: I like what you just said about everything here in my jungle, my little corner of the world, everything’s vibing so much. And they’re pretty much screaming, “I am, I am.” They have their own tribal call, so, in a way, the cacophony is for me, very harmonious. Despite it being a tapestry of different sounds it is so profound and happening all simultaneously, so the audible depth perception becomes almost irrelevant, because there’s no way to differentiate or isolate or triangulate any specific sound, so you just have to accept it as a thing in and of itself. And then when we were doing Kirtan, the mantras were adding to the cacophony in a harmonious way. I say this as I compare the many times when I’m here in the jungle and I hear a human voice and it just seems out of place. But then when we were chanting away, it seemed like we just Are. This is our roar; hear our roar in the jungle. I think the monkeys were roaring back at you at one point, didn’t they?

Dave: Yeah. It was a really beautiful experience to realize that actually this call-and- response thing is something that is inherent in nature, and every creature in the jungle is doing that, and that, in fact, we can also call and respond that we are part of the natural world, too. It was nice to actually hear how musical the world is. To sit in the jungle and hear all these sounds, it reminds me that music didn’t come from nowhere. We were probably responding to the sounds around us and imitating them. And some of the sounds that creatures make in the jungle are as crazy as anything as we’ve come up with our electronics and synthesizers. In fact, there are some frogs, I wish I had sampled. And so I felt how natural music is and how musical the world is. That was nice, a little bit of an insight to get from being in a jungle.

Naga: Why is it important to go on retreat? Why is it important to break away from your daily routine and go somewhere exotic or where you’ve never been?

Dave: Well, I don’t think that you actually have any perspective on what’s happening to you until you are able to step away from it. It reminded me of the metaphor of a frog, who is placed in a pot of water and then it slowly comes to a boil. It really has no idea that it’s getting warmer and warmer. It happens incrementally, and it’s only when suddenly it reaches the critical point, the boiling point, that you understand, “Oh, my God, it’s hot.” I think, in some ways, with the stresses of life that we simply just become used to it. The water gets hotter and hotter, but we’re not noticing, because it’s only a little hotter than yesterday. And then there’s a point when all of a sudden we go, “Oh, my God. I’m in trouble here.” So unless you step away from your circumstances, you can’t really take the measure of the circumstances that you’re in. It’s weird, you know, Americans work more than almost anybody else on earth. We actually take less vacation time. And there’s reasons why there’s even a biblical admonishment to take a day. That rest is really restorative, and it provides a lot of perspective on your life. It’s nice to unplug for a little while. It’s not impossible to check in with the world at The Sanctuary at Two Rivers, but yet you feel less of an impulse to check in. And that’s a nice thing. It’s to be able to look at the stuff that everyday drives you crazy, and respond to it and from the perspective of being in a solar-powered retreat in the middle of the jungle, suddenly those things just don’t seem so important any more.


Naga: I love that you guys came up on the first day and then on the last day, when I took you out, you said this is the first time you left the property. The only thing you did was you went deeper, deeper into the jungle.

Dave: Yeah. That was really great for me too, because so often, I feel just like, “Oh, I should go check this out. I should go do this.” But there was something about the cool vibe and setup of the retreat that said, “No. No. No. Stay. Go deeper.” It’s not that I didn’t leave, I hiked up the river to these really spectacular waterfalls. But I felt the impulse to go deeper through the retreat rather than to bail out and about. And that was a nice thing, too, to have that experience. It’s aided and abetted by the website recommendation that you bring river shoes. The road ends, and then you really do hike up into it. At first you think, “My God, this is crazy.” And then you start to realize the beauty of its sheer remoteness. Just to take that walk, which is not difficult, but to take that walk up the river is itself kind of cleansing .You cross a sort of threshold. And that’s a beautiful, beautiful thing. I remember thinking at first, “Well, why can’t he get a road up there?” And then realizing later that a road would actually change it. 

Naga: Yes, it is a right of passage that you don’t realize till like maybe after you’ve left.

Dave: Totally.

Naga: Now, for those people who are not familiar with the science of Kirtan, how do you define it or describe it in layman’s terms?

Dave: Well, Kirtan always involves the technique of singing in a call-and-response fashion. A lead group calls out a phrase, and the audience responds. It’s a little model of the interaction of self in universe or self and other. And we’re singing simple Sanskrit mantras, which are largely names that are given to the divine, beautiful metaphors of our relationship to love in the universe. They’re very simple so that you can close your eyes and get lost singing them. Ultimately, the idea and the experience is that the singer merges into the song, the audience merges into the band, and all enter this space where there really isn’t a distinction that can be made between audience and performer, or singer and song. 

Naga: There are those of us in the yoga community who have now been exposed to Kirtan for quite some time, and there’s a specific yoga behind it called Bhakti yoga. I don’t know how you would consider this, but I kind of wanted to bring that into the fold as in, what is Bhakti? What is Bhakti yoga?

Dave: Well, there are people that are going to say “Oh, Bhakti is the yoga of devotion.” But, to me that’s a really loaded and tricky word. Devotion on one level seems to imply that there’s a relationship of being devoted to something so that there’s an object. And for me, the experience of singing is one of utterly blurring any distinction between subject and object, between self and the divine. So I guess I prefer to think of devotion as a sort of feeling that the divine is something that’s streaming through you, the energy before there was a universe or before there was time. And maybe it’s really a sense of awareness of how intimately connected to the source of all things that you are. It’s simultaneously holding a sense of both your insignificance and feeling to be at the center of things. So devotion, in this sense, would mean a kind of a yoga of being at home in the world. It is a yoga of a feeling imbued with the sense of wonder and mystery and imagination. I don’t know how that exactly fits in a more religious definition of this. I guess my tendency is to resist any religious definitions of it, because it’s possible to step into this music or into yoga, any of the limbs of yoga, without being particularly religious. There’s nothing about yoga or kirtan that’s insisting that one believe this or believe that. In fact, belief could potentially be seen as an impediment to the process and practice of yoga. Really, one is being asked to immerse one’s self, and fully jump into experience. So from that perspective, devotion is just complete immersion into what is. 

Naga: I love immersing myself in the art of devotion and really being a part of the process of transformation in that way. I find that westerners, and the yoga world in the west in general, could use more Bhakti yoga in their lives. I’m wondering is there any specific way you could tell these people that they should check it out?

Dave: I guess I would say that before there was an asana movement, yoga was a philosophical and devotional movement. Asana really doesn’t show up in the form that we currently know it until the 20th century. So really the ideas of the philosophy of yoga were carried largely by singing, because many of the text were not written down. They were passed orally from one person to another. So singing was both how you received that philosophy and also how you entered into it. For reasons that have to do with the way things are in contemporary culture, the yoga world has built itself in many ways on the physical practice of it. And that’s fine, because you can get from one limb of yoga to another. You just can start anywhere. So a lot of people come to yoga to practice asana, because they just want to feel more relaxed or want to be more fit or they have back problems or something therapeutic they want to deal with, and they may not be seeking something consciously spiritual. But nonetheless, they run into something spiritual as a byproduct of practicing the physical asanas, and that brings you more to the Bhakti yoga practice. So I think it’s fine if you start wherever you start. The Bhakti tradition is certainly useful in the sense that it causes us to focus on how we’re connected to each other, how we’re connected to the universe around us, and ultimately it propels us to the kinds of questions of “why am I here?” and “how shall I act, now that I am here?”.

Naga: Speaking of wonder, I want to get back to the nuts and bolts of Kirtan and it being composed of signing mantras. For those who do not know what a mantra is or what the purpose of it is, how would you describe or define Mantra?

Dave: Mantra, in Sanskrit, means mind tool, and it’s a tool for exploring and becoming aware of your mind and how it works and ultimately a tool to shift your relationship to it. It seems obvious to me now, although, it was not always obvious to me, that it’s possible to watch my mind and think “who is thinking?”, to be having the thought and simultaneously be asking this question of “who is having that thought?”, or “where is that thought arising from?”. It’s possible to think about thinking, or to become aware of one’s self and that one is having thoughts, as opposed to being simply lost and immersed in those thoughts. Mantras are very useful for this. Also to sing a mantra is in a sense to give your mind something to do, it’s like giving a child a toy to play with. So once the child is busy and occupied, it’s no longer making the same demands on you, and that allows you to get involved in potentially other more interesting things. Freed from the constant chattering of your mind, which is something that can happen when you deeply immerse yourself in something like singing, or asana, or dancing, allows you to have the experience of what it is to not be involved in your mind and its thinking all the time. And for most people that’s really refreshing.


Naga: It’s a wonderful concept, Mantra as mind tool. It really can excavate the wonders of the world. I’m fully with you on it. I hope more people test and explore the science experiment of using mantra for transformation. It is very effective and efficient. 
How do you, as an artist, define art and creativity?

Dave: I don’t define art or creativity. Art is, I suppose, both the process and the product. Perhaps it’s a way of expressing my questions, or mediating my experience, or making my experience available to others in a way that allows us to see how our experiences are shared. It can also, in some ways, be a kind of contagious thing. In that, it’s easy through the medium of art to make certain insights available to others in ways they can grasp it. Once you see something in a certain way, it makes it possible for others to see it in that way, so there’s a certain service that comes through art. I actually really prefer having this conversation on the terms of art as opposed to religion. Religion is often inflexible and dogmatic. Certainly the art world has been full of dogmas and inflexibilities as well, but it’s stars are set in a different place. Art is invested in questions, whereas the dogmas of religion are mostly invested in answers.

Naga: So my last question is if you could define what a rebel is.

Dave: Gosh, there’s probably both good ways of going at a definition, and bad ways. A rebel is chafing at spiritual, emotional, intellectual, physical, or social restrictions, and looking to break free in order to see, feel, think, or experience differently. I think that sometimes that quest can be sometimes misdirected at the outer world, when the goal of that rebellion is really integrating the self with the world in a new way. There’s really a sense of things aren’t adding up, or aren’t lining up, and that some change is necessary in order to feel complete or feel directed.

Naga: Awesome! Om out my friend!!


I highly recommend adding Dave’s albums to your collection.