By Kate Tanner
A New Day. New chance. New effort. New compassion, peace, and gratitude. Peace. Each. Breath.
I wrote that in my journal one night so that I would see it the next morning.
By Chelsea Guibord
This is a phrase that I have heard repeatedly during yoga teacher training in Costa Rica. A primary focus of yoga is working to cease the fluctuations of the mind, a skill that I have found quite challenging. About mid-training, I lost my form in a cobra pose and pulled a muscle in my low back. I allowed the discomfort to flood my mind with thoughts such as, Now I’m not going to be able to practice asanas, If I sit out I’m going to look weak, Why am I the only person and struggling? I can’t fit in with the group when I feel so tired and negative, and so on.
CRUNCHY PINK QUINOA SALAD WITH SPINACH, BEETS AND CUCUMBERS
Serves 6
INGREDIENTS:
2 Beets, Raw
½ cup Cucumber
½ cup Onions, Spring or Scallions
½ cup Quinoa
1 TBS Juice – Orange Juice
1 TBS. Olive Oil
1 ½ C Spinach, Raw
DIRECTIONS:
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There are many benefits to yoga. It stretches and strengthens the muscles, improves flexibility as well as provides a different outlook on life. Specific poses may have additional benefits for individuals seeking to achieve a particular state of being or health. Whether it is to decrease the amount of stress or stimulate the nervous system to improve circulation, there is a yoga pose that that may help.
The yoga retreat pose of the month is Adrha Matsyendrasana or half lord of the fishes pose. This yoga pose is known to open, lengthen, nourish and realign the spine, and to stimulate the nervous, digestive and reproductive systems.
I am in constant awe of the transformative process of becoming “awake” in a higher way, through each day, each asana, each conflict and each delicious experience of bliss. This has been my journey. As I prepare to lead a new retreat of yoga teacher trainees in their process and journey of yoga at the Costa Rica Yoga Spa, I am amazed by the transformation of relationships and space that has occurred in such a seemingly small amount of time.
Hola from the Costa Rica Yoga Spa in Nosara! Today, during yoga class I instructed our yoga retreat, we often practice this pose in our yoga pavilion overlooking the Pacific Ocean or on the beach in Nosara. Now that you have your place and your yoga mat, it is time to being to practice the downward facing dog yoga pose.
First, you are going to come onto your hands and knees placing your knees under your hips squarely and your arms slightly in front of your shoulders. Then tuck your toes under, making sure the crease in your wrists are parallel with the top of the mat – fingers pointing forward so your wrists are safe. Now take a breath in, hold and then release the breath bringing your bum towards your heels and pushing up into downward facing dog yoga pose. Next you will bend your knees slightly stretching out your legs looking at your alignment then you can begin to straighten your legs and lowering your heels, some of you will have your heels on the floor and some not, it does not matter.
Yoga instructors, like myself at Costa Rica Yoga Spa always like to tell yoga retreat guest to be conscious one thing- not to sink into the pose too much. You want to look like an inverted V. Yoga instructors, like myself would like to see elongation of the spine and shoulders out and long the bottom of the shoulder blades move towards each other. I is very important to keep your shoulders away from the ears so the neck is free and then to release your jaw and relax and breathe into the pose. A good release pose is child’s yoga pose after downward facing dog.
To build up strength this pose is good to start practicing three times in a row and then go into child’s pose. We practice the downward facing dog yoga pose on all our yoga retreats in the morning. It is a great pose to get you going so you can explore the beaches, go surfing or exploring the jungles here at Costa Rica Yoga Spa while on your Costa Rica Yoga Retreat.
-Pura Vida Darin McBratney, Instructor on Surf and Yoga Retreat
To learn more about yoga retreats, vacation packages and more in Nosara, contact Costa Rica Yoga Spa today.
There is so much more that goes into being a yoga teacher than just guiding one through a series of poses. I signed up for this Yoga Teacher Training Retreat not knowing what being a yoga teacher entails. I still don’t for all that matters, but after being here a few days and being surrounded by fascinating teachers, I have been given a little glimpse of what it entails.
After several years of practice, I thought that I could possibly do a teacher training program to dig deeper into my passion and practice. At first I thought that being a yoga teacher is as simple (for lack of a better word) as guiding one through a series of poses that after years of practice we have somewhat memorized in our heads. I knew yoga as a way of life when off the mat, but didn’t, and perhaps still don’t, know the true essence of that meaning. Ashley has shown us that the physical aspects of yoga is just one small slice of yoga and that if one focuses on just the physical aspect, the mind and spirit do not get cleansed. Iyengar said, “To master any language, you must first learn the alphabet.” That is exactly how Ashley is guiding and teaching us. She is teaching us the alphabet of yoga, from A to Z. She and Erin will give us a letter here and letter there. I may not necessarily know how they are connected, but with due time, I am confident and trust that I will get a clear picture of how to connect the dots.
The beauty of this program is that Ashley allows for our own self-development and creativity to connect those dots ourselves rather than her holding our hands and telling us how to connect the dots. That method will make us grow into being a better yoga teacher who possesses characteristics of self-sufficiency, innovation, creativity, openness, blissfulness, and love. With just a few short days with Ashley and Erin, I have been enlightened with just a sliver of what that bliss could possibly be like from how they are their auras, souls and way of life. They both are amazing teachers, not only of yoga on-the-mat, but more importantly of yoga–off-the-mat. I am learning through them how to connect and thread the two in order to embrace yoga as a true and comprehensive way of living.
With the lessons and information I have thus far learned in this yoga teacher training and with my practice, I have realized that the practice of yoga is like a perpetual jigsaw puzzle. I am constantly being given and discovering new pieces and fitting them in place. Just when I get a glimpse of the puzzle’s image, the puzzle expands, thus, expanding myself. The more my practice deepens, the more I am ever so grateful of this experience because I realize there is an infinite amount of wisdom and knowledge to learn and embrace. The closer I get, the more I see how far I am. – Rumi
By Natasha
If you are interested in learning more about yoga teacher training retreats in Nosara, contact us today!
In Sanskrit parsvakonasana means side and angle so it’s only natural that in yoga this would mean the prayer twist pose. The prayer twist is one of our favorite yoga poses to have yoga teacher training retreat guests practice during yoga class because it stretches the back and works the legs at the same time.
According to yoga experts the Namaskar Parsvakonasana is supposed to build lower body strength, open the chest and help those with asthma problems breathe better, as well as stretch the back and nourish and realign the spine.
To execute the perfect prayer pose you will first stand with your feet together at the beginning of your yoga mat or in a space where you have room behind you. You will begin with your right foot and step back into a deep lunge. Once in this position you will place your hands at hearts center and rotate your torso so that your right elbow is on the outside of your left knee. Hold and breathe for 6 breaths. Then Repeat on opposite side.
If the standing lunge position is too hard you can always use the Ardha Namaskar Parsvakonasana, or the half prayer twist. In this version you will place your back knee on the floor to help with more support. Many yoga retreat guests who are just beginning to learn yoga opt for this variation and later progress to the Namaskar Parsvakonasana/ Prayer Twist Yoga Pose.
Keep pushing yourself in Life, Work and YOGA!
If you are interested in take your practice of yoga to a higher plane, contact us to learn more about yoga retreats in Nosara, Costa Rica.
Namaste
Costa Rica Yoga Spa’s surf lessons are above and beyond. While most places rent you a board and if you’re lucky, you will get a surf instructor. We do things very different and very original. Our surf and yoga retreats are designed by Darin McBratney, and offer a one-of-a-kind experience while educating our retreat participates on what there is to know about surfing, in and out of the water!
On your surf and yoga retreat we start you out on the yoga mat, simulating it as a surfboard. We do stretching and conditioning pre-surfing; with emphasis on finding out if you are regular foot or goofy foot. Your surf and yoga retreat instructor will show you how to use your weight, how to stand up and how to stay low.
After practicing this for about a half hour, your teacher will personally show each person how to pick out a surf board that will suit them best. Next, it’s a lesson on how to walk with your board and how to strap your board on a vehicle. Then it’s off to Playa Guiones, the number 1 beach in the world, to learn more about surfing!
Upon arrival your surf instructor will show you how to take the boards off a vehicle. Then it’s off to check out the waves! You will learn how to observe the waves to determine whether or not you should surf, safety first. Then, as Mr. Miyagi once said, “wax on.wax off” – retreat guests will learn how to apply wax and how to use a wax comb for traction on the surfboard.
Following wax lessons, boards will be laid in the sand and it’s time to attach the leash correctly and practice. Instructions on how to lie on your board correctly are often given using yogic terms since our surf teachers are also experienced yogis. This often works out great for people who are somewhat familiar with yoga because there are so many similarities between the two practices. If you don’t know these terms, no biggie, I am sure you will catch on fast.
Breathing is a huge part of learning to surf, which will also be discussed. After a 20 minute verbal and out of water lesson on the sand has been given, you will be ready to venture out in the ocean and put your surf lessons to use!
Whether your 7 years old or 65 years old, our surf instructor’s are skilled with helping all individuals get up the first day. We are not satisfied until everyone is standing up riding that wave.
Some mornings when we are catering a surf and yoga retreat, Darin will lead the mornings with a specially designed class using asanas. This is symbiotic for surfing and when you go to the beach after this class there is no doubt you will be walking on water!
So you see we do things a little different – a little more comprehensive and a little more yogic.
If you are interested in learning more about surf and yoga retreats in Nosara, contact us today!
Well, here it is almost New Year’s and Nosara is heating up. Yoga retreats at Costa Rica Yoga Spa are in full swing and thriving yoga adventures are happening. Last night, after a wonderful vegetarian meal with new arrivals to Costa Rica Yoga Spa from afar we had the experience of a lifetime at La Luna Restaraunt with an amazing show of a D.J./ sita player that took the party by storm.
In 20 years, I haven’t seen such talent at the playa. This duo from Argentina and Costa Rica who had another DJ on break was purely magical. 150 people were spellbound by the Jimi Hendrix of sitar backed by electical beats illuminating off the starry night sky. Our guests were amazed and inspired by what Nosara had to offer.
The Blue Spirit and Nosara Yoga crews were out in full force making this the pinnacle equation of unity of the yogic vibe for the Nosara yogi community. A big thanks to Gonca and Gunther for having these musician here in such a special place as it was the classiest showcase yet at La Luna. Costa Rica Yoga Spa has endorsed this band to play here at a later date for our own Yoga retreat mountain reunion party and it will be great to reinvent this magic. All of our guests were taken back and were instantly brought into the realty of Nosara magic.
Thanks again to La Luna for your support and inviting the Costa Rica yoga spa to another stellar event that will be remembered by all. Nothing short of our highest expectations!
If you are interested in learning more about Yoga retreats in Nosara, contact us today!
