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.

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.

In America, downing a hearty grain dish would not be called fasting. But in India kitchari—a soupy porridge made from rice and mung beans, lightly spiced with ginger, cilantro, and other spices—is considered a fasting food and is used to purify digestion and cleanse systemic toxins.

Here at Costa Rica Yoga Spa, we often cook Kitchari, not only is it delicious, but it is great for the mind, body and spirit.

Ingredients

• 1 cup split Yellow Mung Beans
• 1 tablespoon of Ginger (peeled and chopped)
• 2 tablespoons of Coconut (shredded)
• Handful of cilantro (chopped)
• 6 1/2 cup of water
• 1/2 teaspoon cinnamon
• 1/4 teaspoon cardamom
• 1/4 teaspoon pepper
• 1/4 teaspoon clove powder
• 1/4 teaspoon turmeric
• 1/4 teaspoon salt
• 3 bay leaves
• 3 tablespoons ghee or butter
• 1 cup basmati rice

1. Rinse one cup of split yellow mung beans and soak for several hours. Set aside.

2. In a blender, liquefy one tablespoon of peeled, chopped ginger; two tablespoons of shredded coconut; and a handful of chopped cilantro with one-half cup of water.

2. In a large saucepan, lightly brown one-half teaspoon cinnamon; one-quarter teaspoon each of cardamom, pepper, clove powder, turmeric, salt; and three bay leaves (remove before serving) in three tablespoons of ghee, or butter.

3. Drain the mung dal and then stir it into the spice mixture in the saucepan.

4. Next, add one cup of raw basmati rice to the saucepan and add the the blended spice and coconut mixture while stirring it in slowly, followed by six cups of water. Bring to a boil, cover, and cook on low heat for approximately 25 to 30 minutes until soft.

Enjoy!

If you are interesting in balancing the mind, body and spirit as well as cleansing the soul, come to Costa Rica Yoga Spa for a yoga retreat in Nosara. While on your vacation, you will be served healthy gourmet meals, which are often prepared with organic food. To learn more about Costa Rica Yoga Spa retreats in Nosara, contact us today.

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!

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.

As a Yoga Teacher, I have been facilitating Yoga Teacher Trainings for the past 8 years. Each time I step into this role, I learn so much more than I expected at the onset of the journey. Coming back to Costa Rica for July Yoga Teacher Training in Nosara, we have a much smaller, more intimate group this time. It is exactly what I needed. After closing the Yoga studio, moving from my house into a new home and studio, I felt like my root chakra was spinning as fast as my third eye (which is entirely way too fast for comfort!)

Arriving here again, I found the space to begin to settle and take some deeper breaths. It’s green season, and the cleansing rains are wiping away the dust from the roads and trees, offering a brighter landscape, and with it, new challenges of living in the flow of nature here in Costa Rica. I am ready to begin instructing Yoga Retreats.

The rains and the circumstances are teachers to me. I take some steps back and realize that being a yoga teacher is not just about the agenda that I have. Learning to be the most skillful teacher is about living consciously and with the highest intentions, in relationship with nature. Of course, through it all, we are diving deep into hours upon hours of Asana practice, Alignment work, Meditation, Pranayama and Theory. Already, I have some amazing yoga teachers surrounding me in the circle. They are reminding me again that Yoga is the fullness of the experience.

So, we have enjoyed flexibility in our days to celebrate during the World Cup finals, take a hike to the waterfall, stop by the neighboring farm to pick up fresh eggs and cheese, dance in the rain, meditate by candlelight and guitar of a local Kundalini teacher, and sit around the dinner table discussing life, dharma and the flow of it all. There are so many wonderful activities in Nosara.

Yoga Teacher Training is the journey of Ananda (supreme bliss) of the complete experience. We accomplish this not only through Jnana (wisdom), but also through the practice of Svadyaya (self-study). In order to see the (S)self in the deepest way, we must be in relationship with the world around us. Every person, element and moment can be a teacher to us, if we allow it.

Pura Vida from Costa Rica!

If you are interested in expanding your knowledge of yoga and becoming a yoga instructor yourself, contact us today to learn about the yoga teacher training retreat we offer where you can receive your 200 RYT certificate.

The theme for a day in one of our Yoga Retreats at the Costa Rica Yoga Spa is often Shri, which means beauty and abundance. It is so easy to look out to the vista from the side of the Yoga pavilion and see the beauty of this coast in Nosara. Like pouring out the crayons in a mega box of Crayolas and finding a dozen choices of green, the lush rains of the season have sparked an abundance of color.  In the near distance, the waterfall becomes the melody for our practice of Yoga. In the far distance, the Pacific Ocean becomes a boundary of earth and sky.

In such a setting, it is easy to witness beauty.  The question that I ask of my yoga students as well as my yoga teacher training students in Nosara is, “Can you see abundant beauty within yourself?”  The practice of seeing  Shri is a bit more challenging when we are faced with a difficult position in life, whether it be in a yoga pose, stuck in a traffic jam, or facing an argument with another person who doesn’t see things the way we see them.

The first step in seeing the beauty of the inner or outer moment is to take an expanded view and pause for a moment to breathe. In the practice of Anusara Yoga, this connects us to the first (and most important) Universal Principle of Alignment, Open to Grace.

In aligning body, mind and spirit we must first begin with this bigger experience. Opening to Grace is a practice and a reminder that Grace surrounds us, but is also within us. When we tap into the potential of this bigger energy, we also find our own highest potential.

And, of course, being human, we will often forget to see this beauty within.  So, what happens when we forget again?  Take a step back, receive a deep breath, and remember that the beauty and abundance that is present in all forms of life is also within.  In the pause, we have the opportunity to reflect on the gift of life and see that we have the ability to choose to align with beauty and abundance.

The more the mind, heart and senses are trained to experience Shri, the more we become abundance and beauty itself.

Come find your Shri with us at Costa Rica Yoga Spa in Nosara, contact us today to learn more.

The Last Week of Yoga Teacher Training!!! It literally is putting one foot in front of the other and pushing through – determination and tenacity took me through. And, knowing all of the benefits I was receiving – and enjoying were great motivators for me. This journey reminds me of the Little Engine that kept saying, “I know I can, “I know I can”. Yes, I can!

I thought forward to Sat. when I will have accomplished something that was completely unexpected – being a certified Yoga Teacher! What an accomplishment that will be – so surviving the rest of the week in poses and contortions that I didn’t think this body could do anymore. But, really, at 67, the thought about wrapping my body into the Bird of Paradise pose – and a handstand – whew, the thought of that one… I keep the mantra, “I know I can, I know I can…in my mind and heart each day during my retreat“.

I peeked at what was on the agenda for the next couple of days – they were written in Sanskrit, but I am learning more of this beautiful language every day – enough that I can only imagine what twists and lifts I will be accomplishing the next day in Nosara. Every day I have embraced and done what a month ago, I would have deemed impossible for a senior, novice yogi. Each day gave me more strength, flexibility and balance which brought me such joy. I loved my eye-opening adventure in this amazing Yoga Teacher Training class.

I look forward to learning more lessons this week – about life and yoga in Nosara.

Come accomplish what you thought wasn’t possible! Start the journey of learning yoga and more about yourself! Contact us today to learn about a retreats at Costa Rica Yoga Spa.

Costa Rica Yoga Spa has had its share of Ashtanga, Kundalini and Anusara-inspired yoga this month. Monica, our yoga instructor has returned from a yoga retreat she taught in Aruba. It’s so good to have her back.

We have a new guest chef, Hayley Andberg, from Santa Barbara, California. Hayley is learning Spanish and surfing in between cooking. We continue to use our remarkably talented local chefs as well, who always add that “gourmet” flare to our local cuisine. Our organic garden is being replanted with new goodies right now and our herb garden is expanding as well. Every couple of weeks different local fruits and vegetables begin to ripen and find our way to our table.

Marcelo, from Argentina, has been performing Temascal sweat lodges on Playa Pelada for Costa Rica Yoga Spa guest and the sweats have been unbelievably remarkable with everyone coming out of the lodge and going into the ocean then to the fire and then back for another round, amazing! Darin, one of the owners has been giving surf lessons and nature adventures in the mountains behind Nosara. The 50-foot waterfal next to the yoga pavillion has been flowing nonstop since the rains hit giving a pleasant sound during the yoga practices.

Looking forward to another amazing yoga teacher training from Ashley Ludman starting here July 3rd and again there will be an international mix of people. Surfing in Nosara has been really big lately wich was great for a national surf event last week. We are still waiting on the Olive Ridley turtles to come in on their arribada for all of us to view, hopefully this weekend! We are also looking forward to Sara Antes from upstate New York to be joining the staff her soon, very exciting stuff.

Well a whole lot of peace and a whole lot of love to you all and looking forward to rolling out a mat for you real soon at one of our upcoming retreats!

Namaste

On the first day of yoga teacher training our fearless leader Ashley introduced us to a new word: kula. She explained to us that kulas come in many shapes and sizes and that they are comprised of a group of people who co-exist and find support in one another. She also explained that by living together for three weeks up on this mountain we would be creating a similar type of community. Thus, the kula was born…

10: We always encourage each other to try new things, like backbends, inversions, and the first time they brought me out to the Tropicana bar.

9: We help push Darren’s car and/or golf cart to the mechanic each time it breaks down.

8: When in doubt we’re not afraid to palpate one another.

7: “disfunctional family” dinners.

6: We always share our “chit” with each other.

5: We read bedtime stories from the Bhagavad Gita. (just try it, you’ll sleep like a baby).

4: We’re not afraid to show our inner Shakti, or any other parts of our bodies.

3: We throw 30 second dance parties every time someone does something cool.

2: We love a good adventure, sweat lodge, visit to the witchdoctor, meditation at the graveyard, and generally anything else the rest of the population would consider taboo.

1: We know the true importance of our community and through the ups and downs of spending 200+ hours together in 21 days, we always stick by our KULA!

To learn about upcoming yoga teacher training retreats and other eco- adventures become a fan of us on facebook!