In Yoga the Virabhadrasana II is the name of Warrior 2 pose. The yoga pose came from a fierce warrior named Shiva. Shiva was described of having a thousand heads, a thousand eyes, and a thousand feet, wielding a thousand clubs all while wearing a tiger’s skin. It’s understandable why this pose focuses on balance and concentration.Not only is warrior 2 used for balance but this position helps strengthen your lower body and arms, invigorates the body and helps tone the abdomen.

To begin this pose you should take a step forward with your right foot. Bend the knee slightly with toes facing forward. Extend your left leg behind you to the back of your mat. Toes should be facing left of your body. Open your hips to the left, arms out parallel to your legs and take 6 deep breaths. How far back you can take the back leg and how deep you can hold the pose will help determine your flexibility. Start off slow and soon enough you will see a difference.

This was one of my favorite poses that I learned to master during my yoga retreat at Costa Rica Yoga Spa. All it takes is a little concentration and hard work to master these poses and truly see how good they are for the body.

Now its your turn to take your yoga skills from beginner to master. Contact Costa Rica Yoga Spa today to design your retreat and start your life transformation 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!

Costa Rica Yoga Spa guests, yoga and surf instructors, as well as the hosts had quiet a spectacular day on December 21, 2010 which lead to a wonderful evening under the sky watching amazing fallings stars and the Lunar Eclipe here in Nosara. We not only celebrated the Lunar Eclipse, but we also celebrated a belated honeymoon for our guests from Amsterdam. Happy Honeymoon Nicolette and Lennard! Every moon and eclipse song was played with from”Fly me to the Moon” by Burning Spear to “Moondance” by Van Morrison and, of course, “Dub side of the Moon” the whole album. Thanks Eric from Wrightsville Beach, NC for getting us up and thanks Ben for the magical telescope. 

This momentous day started with Yoga with our Yoga Retreat instructor, then Surf with Darin, then Surf lessons, followed by a 4×4 beach excursion, a wonderful dinner at sunset and then off to watch Darin, one of the hosts at Costa Rica Yoga Spa, Darin play with the “The Medicine Show” band at the Gilded Iguana. Then there are rumors of Pacha Mama’s sweatlodge and all night trance dance. So my question is when do we sleep? We might want to go to bed early as our favorite restaurant in San Juanillo is featuring a great band from Cuba on Wednesday night. Hold on people it looks like the holiday season is here, even in Nosara, Costa Rica Yoga where it is nice and warm.

If you are interested in enjoying sun, fun and relaxation, we invite you to attend a one of our yoga retreats or to build your perfect vacation here at Costa Rica Yoga Spa. Contact us today to learn more.

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.

When I began yoga teacher training, I had many intentions: to become a fantastic teacher, to make yoga a more integral part of my life, to conquer really difficult poses that have eluded me in the past. I wanted to cultivate a healthier lifestyle, and respect my body more, as well as improving the way I look physically. Because my intentions were mostly focused on external work, I wasn’t prepared for how introspective the teacher training process turned out to be. Instead of launching into poses, there was thoughtful repose in each movement. While I was used to looking at the external qualities of the posture itself, it became more clear that however imperceptible, the inward movement was the catalyst for all the places my body goes. This shift in awareness helped me to quiet my ego (why cant I just overextend into my flexibility?!), and hone in on what proper alignment really means (this feels right).

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There is nothing wrong with asking someone to help you out when it takes 3 hands, or you’re in a jam, or to use a ladder or step stool to reach something high. So, don’t be afraid or think less of your ability when it comes to props while doing yoga, espcial during your yoga retreat. Props come in many different shapes, sizes, colors and materials – even, possibly another yogi! We have been using blocks, straps, blankets, walls, posts and each other. An assist is almost as important in basketball as the basket itself. It shows teamwork and it keeps everyone aware.

I was assisted the other day by one of my “Kula” members when we were working on twists and rotations. I don’t remember the posture or the yoga pose we were in but I had one leg over here and the other one crossed over there and my hands down here. There wasn’t much of a twist. I felt really good because I thought, “Wow, I’m really getting this; breathe into the move, exhale, move.” When a fellow classmate said, “Your hand goes on the other side! What? “Your hands belong over there!” Well, so much for what I thought was easy yoga. When done properly and with a little help from a friend I was now in the proper position to receive the most from that move and the entire morning practice of yoga in Nosara. And what a great laugh we had.

I’m the new, big guy in class. 6’8”, 61 yrs old and 215. Just finishing week 2 of a 200-hr-RYT  Yoga Teacher Training Class at Costa Rica Yoga Spa and already have experienced things I thought were for the young and very flexible. I am very flexible and touching the floor flat-handed and knees straight has been a constant in my life – while doing sports or preparing for a work day.

Balance is another story. While working on Tree Pose, I have difficulty standing on one foot. I’ve never needed to stand on one foot, so I never learned how. There are a lot of reasons why you should learn and I have found out a few while in my yoga teacher training class. Of course, balancing – but also meditation, focus, centering, staying within yourself and proper body alignment. I found using a post while focusing on the jungle before me to be a very relaxing and calming prop to use. Just a finger against the post while getting into Tree Pose is a very gentle help. Holding on is too much and your focus changes from balance to grip. I have also nearly crushed our yoga teacher, Ashley Ludman when I was learning to do a Forearm Stand Yoga Pose, or a Pincha Mayurasana.

The props? Having a well constructed wall for one and a knowledgeable spotter. Ashley is a very experienced yoga teacher, a registered physical therapist, has years of dance and has worked with many big guys so that helped ease my fear of what seemed impossible. Ashley reminded me of the principle of the three A’s – Attitude: Yes, I can do it! ALIGNMENT: Foundation, balance and strength (and Ashley and the wall) ACTION: Ready, Set, Go – INVERSION COMPLETE!!! Costa Rica Yoga Spa, we have lift off!

I have achieved all of this thanks to a little help from my friends (kula), guidance from a great Yoga Teacher, and the use of Props. I have now gone further in my learning and understanding of yoga and how and am benefitting how it has helped my body feel young again and given me the confidence to look each pose as a possibility not an impossibility.

Enjoy your yoga time and invite a friend to a yoga retreat with you! BYOP (Bring your own Prop)

To learn more about yoga retreats in Nosara, contact us today!

Just over a week ago, I flew into Costa Rica to attend a 21 day intensive yoga teacher training course, leaving my husband and our three little ones at home to fend for themselves! The first thing I’d like to say, is that I honestly don’t know how I got so lucky as to have this opportunity. I am very grateful to have that kind of support from my family at home.

My decision to travel all the way to the jungles of Nosara from South Carolina was one for which I can’t really trace a path. My oldest child is now 7, going into 2nd grade, and I have been a stay-home mom since then, leaving a career as an architect. Now that my kids are getting older and they need me in different ways, I feel like I’m ready to step away a little bit and start doing more. Crazy as it probably sounds to a lot of people, I really miss working! The only problem was that I couldn’t figure out what to do with myself. I only wanted something part-time; architecture required a much greater commitment. So, as I twisted and lifted and reached and stretched in my regular yoga classes, agonizing over what direction to go, I suddenly realized that maybe I could do something that I really love doing. Maybe I could become a yoga teacher?

From that moment, something clicked into place, and it was like the decision was already made. I knew nothing about where to go or what kind of program would best suit me. I randomly ended up on a website that looked good to me, the schedule fit, so I booked it. I literally knew nothing about it. And, honestly, I never really even tried to find anything else out about it, which, looking back, is pretty irresponsible. But, I just felt something in my gut that told me this was the right place for me, so I went for it.

Up until the day I left Charleston, my friends and family all told me I was crazy; no one could believe I was just going to take off for nearly a month to a program I knew nothing, really, about. But somehow, I was OK with it. I came to Costa Rica to do a teacher training program, that’s all I needed. I had no expectations… about the people, the program, the weather, the location, the schedule. I didn’t even really know much about the kind of yoga we would practice! But, because of my “irresponsibility,” or rather, conscious lack of expectations, I felt very little anxiety over coming here. I had no preconceived notions of how things should be. With no image or idea to get attached to, I never felt the fear that it might not turn out the way I’d hoped. I figured, whatever was going to happen, would happen, and I’d work my way through and make the best of what I could. Free from expectations, I could “go with the flow” without being negatively affected by the outcome.

Little did I know that my liberating attitude is the whole basis of the style of yoga we’re practicing here! Anusara yoga teaches it’s practitioners to “be in the flow of Grace.” Basically, to let down your guard, accept, release expectations, and go with the flow! This way, I place responsibility on myself alone, depending on no other to provide a certain outcome. All I can do is make an agreement with myself to move toward a goal. At this point, that goal isn’t even clear to me; it’s only a vague idea, but the intention is firming up a bit around the edges. I guess I’ll know it when I get there? Without the expectations, the journey is much more fun, without pressure, and hopefully with a wonderful surprise at the end! What is clear to me, is that I am in the right place, right now, and doing the best I can to move in the right direction.

I am relatively new to the world of yoga. Yes, my wife had dragged me to a yoga retreat class or two in Nosara. But, what am I doing? Stretching and twisting trying to look like all the other women in the class. Oh, I failed to mention that I am 61-yr-old, 6’ 8”, 215 lb. tall man with lots of sports and old-age wounds to think about and try to work around, but I have been able to fake it out so far.

Anyway, about three years ago, my wife and son and I decided to build a yoga retreat and Yoga Teacher Training facility on the ranch our son has owned for years in Nosara, Costa Rica. Originally, we were going to build a house and retire here on this beautiful ranch. But, what the heck, “Gotta have something to do.”

Fast forward, 17 months and here I am in a Yoga Teacher Training class inside the most spectacular setting – a 45’ round, thatched roof ranchito with the most beautiful teak wood posts and floor in Nosara. It is just as breath-taking as the view from high up on this mountain, facing the Pacific Ocean (that, by the way is about 80 degrees f.). The jungle between us and the beach is protected land and no one will ever develop it, so that means no noise, no pollution, no neighbors – just birds, monkeys, cows, chickens, butterflies, iguanas, and other wildlife – and us – forever! Just up the road is Playa Ostional where the Green Ridley turtles come to lay their eggs and that’s why it is protected.

I am now learning at my “old” age what cat and cow is, downward-facing dog, plank, cobra, warrior and tree pose and how to be balanced and not fall on my face anymore. I am taking notes like I did 40 some years ago in school, doing homework and reading the Bhagavad Gita, all to have a much better and understanding of on-and-off-the-matt yoga while practicing Yoga in Nosara.

Thanks to our special friend and teacher, Ashley Ludman, our schooling and guidance has moved us all in a pre-designed path of study and practice in such a way as to keep our stamina, enthusiasm and awareness as high as we can. Each day brings us further along in our physical and mental yoga practice. We start at 6:00-6:30 a.m. and finish at around 8:30-9:00 p.m., but, not to worry, the staff at Costa Rica Yoga Spa keeps us fed with absolutely the best tasting fruits and vegetables, most of which are grown on the ranch or purchased at the nearby organic market.

Working as hard as we do, the proper fuel keeps the body happy. The days and nights are not totally filled with practice – we do have activities in Nosara, from personal time to read, time to relax in our rooms or around the pool or if you are up to it, a hike to any one of the many waterfalls that are flowing at enormous levels as we are in the beginning of what is turning out to be a very, wet and welcome rainy season. I am looking forward to yoga on the beach and already have enjoyed many sunset yoga sessions during our yoga retreat in Nosara, Costa Rica.

I hope that today I have given you a little glimpse of my time and you, too, can remove your fear and open to the graceful yoga world we have here at Costa Rica Yoga Spa. If you don’t become a teacher you will be a better student of a very healthful and graceful life of yoga.

Namaste, Benito

To learn more about Yoga Retreats in Nosara, contact Costa Rica Yoga Spa today.

Here is a testimonial we found on Trip Advisor from one of our great guests at Costa Rica Yoga Spa! Thanks Erik!

“I just returned from another great Costa Rican adventure. This time I was lucky to be invited to stay at the Costa Rica Yoga spa as a guest of my friend Ashley who was teaching a three-week yoga immersion program. I had such a great stay that it motivated me to spread the word about this awesome place.

The Finca Un Amor—the farm upon which the lodge and yoga rancho sit—is perched up high overlooking farms, wildlife refuge, river basin, and the pacific ocean. At the lodge where I shared meals and slept for nearly three weeks, I was close enough to the ocean to hear the surf, which had to compete with the roaring waterfall emanating from the other side of the yoga rancho. Being close to surf is important; and, from the finca, you can be surfing in 15 minutes at Olgas, Guiones, or Ostional (in the dry season). It’s about 7 km to Playa Guiones and I easily made the drive down to the beach nearly every day (in the rainy season). Fortunately, my room at the “Jungle Lodge” featured an all-natural alarm clock: the nearby howler monkeys and roosters made sure I was up early enough to surf before breakfast! Which reminds me to remind you: Be sure to bring your good camera and binoculars because wildlife viewing opportunities are everywhere at the finca. I personally saw chacalacas, egrets, hawks, herons, howler monkeys, white-faced monkeys, iguanas, kiskidees, snakes, vultures, a million insects and some that I forgot!

The Yoga Spa is operated by wonderful hosts Ben and Jill. They used to run a Bed & Breakfast and grow olives in California before taking up the ex-pat life. That they were experienced B&B owners was more than evident in the cleanliness, cooking, and generous hospitality. Darren (Jill’s son) and Ben and Jill have worked hard to ensure that the land, the architecture, and the service foster a special sense of community. Ben and Jill, the other guests, and I ate nearly every meal together for three weeks—most prepared in the open-air kitchen. Eating at the lodge may be my favorite part of all! The food was fresh, local, wonderful and plentiful. The café was always a quick steam kettle away. The sweeping ocean and river basin views from the table and kitchen area were stunning. And, Ben knows exactly how to load cervezas in the fridge to serve perfectly almost frozen Imperials.

As for the food; it was incredible and sustainable. We fetched eggs and cheese from the neighbor’s finca. From avocados to zucchini, we ate more vegetables (that I can’t pronounce) than you can ever imagine. I drank more fresh juices in three weeks than I have in three years in the US. There are banana trees out one side of the kitchen and there’s a mango plantation out the other. One day I saw a man deliver a bunch of coconuts freshly hacked off a tree nearby. Fruit trees, herbs, and peppers plants are scattered about the finca seemingly content to wait for their day in the kitchen. The tropical fresh fruit always arranged neatly on the kitchen counters would make the Chiquita lady want a new hat.

Sound too good to be true? Well, I am not exaggerating and it gets even better. Staffed with accomplished B&B owner Jill, culinary student Hailey interning as the spa’s Cocinara de Verena, and local ticas Xenia and Melena, there was a never a shortage of excellently prepared food! Breakfast, lunch, and dinner. Desayuno, almuerza, y cenar! Appetizers and desserts. Antes y postres! From peanut butter banana oatmeal smoothies to Sangria! From fried plantains to chicken marsala! With all that talent in the kitchen and the bountiful fare of Costa Rica at their disposal, we ate like kings. And, I loved it.

Hopefully by now you understand that the Yoga Spa is no ordinary hotel or lodge. You don’t just sleep in your room and pass the other guests in the hallway. It was truly a collective affair. In addition to eating together, we danced together and we had fun together. Willie led salsa lessons in the Yoga rancho/discoteque. Schlomo played guitar in the Yoga rancho/concert hall. Sasha brought over her swings, which we promptly rigged-up in the Yoga rancho/circus trapeze. We dined together at tico-owned restaurants. And together we closed down the local bars and discos!

Everyone in the Nosara area knows Ben, Jill, and Darren. (Of course, at 5’ 22” it’s hard not to know Ben! His tree towers above the rest of the forest.) And, everywhere we went with them we were treated like rock stars by the locals. This is important, especially if you’re new to Costa Rica or the Guanacaste region. My hosts acted a whole lot more like adventure guides than innkeepers; they were intent on ensuring that their guests experienced the local tico culture to the fullest. I’ve been to Costa Rica many times over the past 10 years, yet I learned a lot and met many new friends in the presence of these wonderful hosts.

Since everything about the Yoga Spa and Finca Un Amor is organized around community, I’m not really sure they had any choice but to invite me to practice yoga with the group. Since you’ve read this far, you probably know that the Nosara area is a magnet for students of yoga and the like-minded. This place is a dream to study yoga. Imagine practicing in the perfect temperature and humidity of Costa Rica with an ocean view in one direction and the sounds of a waterfall raging in the background. I don’t have to imagine it. I did it!!

I think it’s the community aspect that sets this place apart from the other yoga teacher training offerings in the area. At the Institute, you’re on your own for food and lodging; the class sizes are much larger; and the direct contact time with the instructors is limited. Many of the yoginis I met who were studying at the Institute who came up to visit the Yoga Spa for classes remarked about this contrast. At the Yoga Spa, you practice together, eat together, travel together, and pretty much live together. You’re having coffee with your instructor in the morning, practicing with her during the day, and dancing with her at night!

In summary, I’d give this place a 100-star review if trip advisor would let me! But the faint of heart should remember: this is Costa Rica. That means unpaved and sometimes impassable roads, especially in the rainy season from May to November. If you’re going to be mobile, I recommend renting a four-wheel drive vehicle. To avoid a long drive to the finca from the Liberia or San Jose airports, fly Nature Air into Nosara and you’ll be only 15-minutes away!

Again, you’re not staying at a Sol Melia or the Bellagio. If you want to burrow into a Marriot-style hotel room, turn on the TV, crank up the AC, and call room service, then this place is not for you. If you’re going to Costa Rica for the culture, the outdoors, the surf, the wildlife, the yoga, and the adventure, then you’re in for a treat you will remember for a lifetime.” – Erik

If you are interested in learning more about a retreat at Costa Rica Yoga Spa, contact us today.