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Posts Tagged ‘Winter’

Ayurveda & the Five Pillars for Winter Wellness

It took a while, but winter is finally, and indisputably here. Here at Five Pillars we hold the Intention to move through life in synch with the seasons. Listening to the messages and even advice each has to share with us and going with the flow or counterbalancing where beneficial – letting the pillars of Right Movement, Nutrition, Breathing, and Relaxation support and inform our choices.

Here in New York winter is first and foremost cold. It can be quite drying. Or it can be wet and slushy. It is a season marked by sickness — colds, flus, sore throats and so on. It is a season where nothing grows… the harvest fields of summer and fall now lie fallow. There is scarcity in nature’s offering. Except, perhaps, in the case of snow!

According to Ayurveda, Winter is the Kapha season. A time marked by slowing down, turning in, and some stillness, even with the risk of stagnation. Picture a big, soft, slow-lumbering bear… nourishing himself generously and then retiring to his cave to hibernate the winter away. This bear is in synch with the season!

Bear Medicine



Cold. Dry. Wet. Slow. Still. Possibly Stagnant.
These are the qualities we’re working with.
Luckily, there are several easy and intuitive ways to live in harmony with these qualities.

Drawing from the wisdom of the bear, we can nourish ourselves, slow down, and find some balanced self-reflection and stillness:





Screen Shot 2016-01-19 at 11.19.46 AMGiven the longer, darker nights, what more natural activity than curling up at home with a good book or your journal, reflecting on the year past and the year to come? This is also an ideal time for Yin or Restorative yoga, which encourages stillness and relaxed awareness. Right Relaxation practices help recalibrate the nervous systems and prepare us to meet the energy of growth and change that comes with Spring.


Screen Shot 2016-01-19 at 11.19.46 AMHowever, while our bear totem might be content to sleep the season away, we can and should maintain active Right Movement. The bone-chilling temperatures certainly might make a run outdoors less appealing, but with a host of indoor exercise options available, we can get the blood pumping, warm ourselves up and stave off stagnation and lethargy. Obviously a flowing yoga practice is ideal, whether gentle or powerful. Utilizing a gym membership gives you access to treadmills, bikes, rowing machines and maybe even a lap pool! And when in a pinch – choose 4 of your favorite upbeat songs and have a private cardio-dance party in your living room. This last option not only works the body but works on dismantling unhealthy ego as well!


Screen Shot 2016-01-19 at 11.19.46 AMAs we consider Right Nutrition through the lens of the season, it might seem common sense that the winter is not an ideal time for juice cleansing, for example! It’s not that we can’t eat clean, but juices and smoothies just add cold to an already cold environment. Instead, it is a time for warming up and fortifying with hearty soups and stews. It’s also important to keep our digestive fires burning bright, helping to stave off stagnation, which can come from many things including too much stillness or too much heavy food. So by including warming and carminative herbs and spices in our diet (ginger, cumin, cardamom, coriander, orange peel, and many of the culinary herbs like rosemary and basil) we support healthy, active digestion. Add these to any one-pot recipe, savor a cup of flavorful hot chai, or start your day off with some warm ginger water.


Screen Shot 2016-01-19 at 11.19.46 AMBecause this season is fraught with germs we must also fortify our immune systems. The lungs are the gatekeepers for pathogens, they are literally a first line of defense. It is through our respiratory system that many germs can creep into our systems, while healthy lungs keep germs out. You probably won’t be surprised to hear the lungs are an organ associated with Kapha, and they hate the cold! So, given the risk for coldness, dryness or even too much wetness/stagnancy, we must balance out these qualities with heat, movement and respiratory support. Luckily, many of the carminative herbs and spices also fortify our immune systems, and many heart-opening Yin and Restorative yoga postures support lung health.

 

Screen Shot 2016-01-19 at 11.19.46 AMDeepening our Right Breathing practices at this time are especially beneficial — bringing some intentional and powerful pranayama into our daily routines to deepen the breath, strengthen the lungs, expand their capacity and resilience. Diffusing essential oils throughout the home is another way to support respiratory health, as they are anti-microbial and cleansing to the home or office environment. We especially love using Anjali Aromatics’ Breathe Essential Blend which is a distillation of some of the worlds great coniferous trees. We might aptly consider these trees the “lungs of the planet” and so it’s fitting that their essential oils are some our lungs’ greatest allies.

 

As always, the yogic lifestyle is about balance — a dynamic dance unique to each of us. Winter is a time to balance out the cold with warming practices. A time to embrace stillness but avoid stagnation. A time to support our immunity with breathing practices, diet and herbal support. A time to see the soft darkness of evening as an invitation to turn in, relax and restore. For while the outer landscape might be more barren during this season, the inner landscape (and the indoors with the home fires burning bright!) is full and abundant with opportunity for self-inquiry, wellness, and nourishing self-care. Spring will be coming soon enough, why not thoroughly enjoy the moment and the season that we’re in?

 

If you’d like to discuss how best to attune to the season, we’re here to support you! Feel free to contact us with any questions or concerns, or for an individual consultation.

Holiday Survival Sequence

The frosty chill in the air marks a transition from Fall to Winter, as well as the holiday season, which can be a time for slowing down and enjoying the company of loved ones.

Perhaps more than any other time of year, the holidays are a time to celebrate giving as well as receiving. They are a time of cherished exchange.

For many of us, however, holidays can bring up mixed emotions. More often than not, we find ourselves overstretched providing for others, accommodating the crowd, and filled to the brim with rich holiday food, not to mention the challenges many people face reuniting with relatives absent from our lives until this special time of year. We tend to hold this tension in our bodies.

A regular yoga practice can provide tremendous relief amongst the cheer and chaos of the holiday season. Remembering the core values of holiday spirit and slowing down enough to enjoy the experience is easier said than done. The following short sequence can support digestive and emotional balance in the upcoming weeks, helping you to ride the waves of the season.

~ Begin with a short warm-up. You can practice 3-5 sun salutations, take a brisk walk or jog, and/or practice 3 rounds of kapalabhati breathing to prepare the body for the postures.

~ When you feel warm, move into the following sequence, holding each posture for five deep breaths, or until your body tells you to move onto the next side or into the next posture. Be gentle with yourself.


 

The sequence

  1. Eagle for stability 

  2. Squat for strength 

  3. Seated Spinal Twist for digestion 

  4. Reclined Spinal Twist for relaxation


 

Eagle pose    Squat TwistReclining Twist



Simple? Yes.

Powerful? Absolutely.

Each of these asanas will give your body and mind a different gift that we are certain you deserve this season! And for those who think they don’t have time, here’s a gentle but firm reminder to chuck out any excuses, slow down and practice some self care.


Go Deep @ YogaJournal.com!

If you’re more drawn to a restorative practice, check out their restorative sequence for holiday survival! 

And if belly health is your top priority, they’ve got a more active sequence to support digestion. 

New Arrivals & Winter Styles

It’s layering season — and we’ve got a few key pieces to add to your winter wardrobe

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We love Spiritual Gangster’s light-hearted approach to all things Zen! The brand is making its mark on yoga wear by bringing a playful edge to its styles, blending sweet, spice and everything nice.

There’s never a bad time to be grateful, and this colorful cotton tank provides a casual-chic reminder, with a hint of a California surf vibe to warm up the grey days!

It’s easy to cozy up in this über soft vintage-inspired sweatshirt — slouchy with the perfect hint of sweet femininity in the patterned lettering.

Yoga pants with cutout panels are all the rage, but mesh is already old hat. The lace on these leggings is a sexy upgrade.

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Vimmia yoga wear invites you to “unleash your life force.” And with their creative detailing and cutaways, this collection also invites us to show just the right amount of skin!

We love this twist on the classic Tank. The little peek-a-boo adds a touch of sex appeal without taking away from the elegant style.

Yoga is all about balance, and this drapey long-sleeved knit top strikes just the right balance of comfort, style and functionality — perfect to layer on just in time for Savasana.