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.

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!

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.