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 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

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.

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.

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.

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.