Six steps to finding your Core!

Crystal D'Angora owner of Crystal Yoga & Pilates has shared 6 easy ways to stay strong in times of stress with her fellow Get Up Girls.











Holidays can be a challenging time to find time for self-love and balance, but the benefits of cultivating core strength and alignment in the body, mind, and spirit prove well-worth the work. Here are 6 easy ways to stay strong and centered in times of stress. Yoga and Meditation offer valuable tools for increasing strength, balance, and flexibility both physically and mentally. These techniques aim to exercise and relax the body and mind, and release tension. They combine your breathing rhythms with the body movements to challenges your flexibility, balance, stability and strength. Always listen to your body's needs and limitations and consult a doctor if you have prior injuries or concerns!

Yoga Poses: All done with slow, deep, relaxed breath
down dog -- stand on hands and feet, inverted with straight legs, and neck relaxed to stretch hamstrings, calves, shoulders, and awaken the nervous system. Slow, deep, relaxed breath

bow stretch -- Lie on stomach, lifting heart and head up toward the ceiling, and reaching arms back to hold the ankles to stretch/strength quads, ankles, chest, shoulders, and neck.

cat stretch -- Kneel on all fours and arch-stretch mid/low back high with chin to chest and pelvis tucked under to release low back and hips.

Mantra/Meditation:
breath of fire -- Begin with a quick dog pant, contracting the naval center in on the exhale, out on the inhale. Close mouth and continue through the nose only to energize and heat up the body, digestion, cleanse toxins.

kirtan kriya (sa-ta-na-ma) -- Sit tall with legs crossed comfortably, and chant sa-ta-na-ma for 3 (or more) minutes to achieve mental balance and clarity, and neutralize focus.

siatli pranayam -- Sit tall with legs crossed comfortably, andsuck breath in through the tongue (rolled over low-lip like a straw) and exhale through nose slowly for 3 (or more) minutes to cool the body, calm nerves/anger, and treat insomnia.

We are going to print this and bring it with us to our holiday family gatherings. Thank you Crystal.