During your Yoga Retreat at Costa Rica Yoga Spa, one pose we like to practice is the Chair Pose or the Utkatasana I. How do you properly do the Chair Pose? That is the often the question in yoga class.

First you will need comfortable clothing, clothing you can bend, stretch and perform yoga in. You will also need a yoga mat and a calm place. Here at Costa Rica Yoga Spa, we chose to perfom yoga in our Yoga Pavillion overlooking the jungle or we journey down to the beach.

Step 1. Stand at the front of your mat with your feet at shoulder length with the weight evenly distributed with your spine erect and your arms by your sides. If you like, you can start this yoga pose with your feet and knees together for added support.

Step 2. inhale and sit back as if lowering yourself into a chair transferring your weight back into your heals while reaching your hands toward the sky with your palms facing each other touching and if this is uncomfortable you may keep your hands separate.

Step 3. Breathing evenly sitting down deeper with each breath lifting your chin to open your chest.

Step 4. Hold the chair pose for 30 seconds to a minute or as long as you can.

Step 5. release the pose on an inhale by lowering your arms and straightening your back.

While in step 5 of the chair pose, this is a great pose to do some twist out of too. Also known as the “awkward pose” this pose is beneficial to the arms, legs and cardio vascular system. Now “pull up a chair” in our wonderful ranchito and check out our endless view of beautiful Nosara at the Costa Rica Yoga Spa.

If you are interested in learning more about Yoga, we invite you to come stay at Costa Rica Yoga spa and begin your journey with us. To learn more contact us today.

This week, at the Costa Rica Yoga Spa, we are working on the Crow pose. Although this yoga pose is called the Crow pose its translation in sanskrit is Crane. So feel free to refer to it however you would like and we will understand. The Crow Pose also known as the Crane Pose will help strength your upper body and help enhance hip flexibility. This pose will literally have you perching on a branch.

You will need comfortable stretch clothing, a yoga mat, and a peaceful place at home or while on your yoga retreat, the yoga pavillion is a great place to practice yoga in Nosara. For beginners, a pillow near by is recommended, in case you would like to use it for added support. Please do not try this yoga pose if you are pregnant, have carpal tunnel syndrome, or have high blood pressure.

Step 1. Squat down on your mat with your knees facing outward.

Step 2. Reach your arms out in front of you.

Step 3. Place your hands on the mat in front of you, beneath your shoulders with your fingers spread out. Your knees should rest on your upper arms as close to your armpits as possible.

Step 4. Rise up on your toes with your weight forward shifting to your hands. Tip: This may be as far as you want to go but that’s O.K. as it will still help you with upper strength and hip flexibility.

Step 5. Focus on a point in front of your body so your head is lifted slightly.

Step 6. Lift your feet slowly so that your feet naturally come off the ground without lifting or jumping. Your fingertips will make subtle adjustments to keep you balanced. Feel free to put a pillow in front of you for security.

Step 7. Remain in the pose while taking a few natural breathes.

Step 8. Release your feet down to a squat and feel free to do a bird call.

This has been some of our yoga teacher training instructors and guests signature pose for the month and we started with about 10 seconds each and now we can do the Crow for over a minute. Yoga pactice is everything. Also a note that in Hinduism crows are transporters of food and offerings to the dead.

Our instructional video on how to do the Crow pose at the Costa Rica Yoga Spa, will be out soon. To learn about yoga retreats in Nosara, contact us today.

Take a Long Deep Breath.

Notice how immediately the action of taking a deep long breath brings you into the moment. Now focus on taking 5 deep breaths. What happens in your body and in your mind? You slow down. The beauty of long, deep breathing is that whatever may be happening in your environment, the breath brings you back into your Self, to your center. This is a gift. The only power that truly exists is in the Now. You can’t change the past, you aren’t yet in the future, but you are here now.

At the Costa Rica Yoga Spa we are surrounded by nature, trees, birds, monkeys, and so much more. Few distractions and a lot of organic inspiration makes this a unique place for heart opening transformation.

Every yoga class, offered with our yoga retreats, begins with Pranayama (Prana=breath/life force, Yama=technique/restraint) or “breathing techniques”. Whether simple Long Deep Breath (LDB) or powerful Kapalabati (breath of fire), the focus always begins with the breath. In Costa Rica we are blessed with a temperate climate that allows for warm clean air to practice outdoors all year around.

I invite you to take a moment and stop. Where ever you are take a moment and take a Long Deep Breath. Imagine your lungs filling like a glass, from the bottom to the top. Belly gently relaxes and expands, ribs and chest lift, all very natural with out strain. Pause for a brief moment before the exhale and empty the lungs, just like a glass, from the top to the bottom. Chest softly falls, ribs collapse inwards and navel point reaches toward the spine.

Take 5 LDB and imagine a peace, balance and harmony in your life, mind and body.

Give Thanks for all your blessings.

Here at the Costa Rica Yoga Spa we spend time on the little things to uplift our minds. Practicing Yoga, breathing deep, eating clean, enjoying the nature that surrounds, making a difference, any small or large way that we can.

Come and visit. Life really is good up here at Costa Rica Yoga Spa, contact us today to learn more about retreats such as Yoga Teacher Training or Spirit of Yoga offered in Nosara.