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Prenatal Yoga Flow: strengthen and release the lower back 30min

A gentle yet effective prenatal yoga sequence that will strengthen and lengthen the entire back and side body, as well as maintain flexibility in the hips and hamstrings. We will work through a series of floor-based poses to build strength and flexibility for the back, glutes & hamstring muscles. This is a fantastic sequence to keep up throughout your pregnancy to maintain back health and manage the demands of the extra weight on the body.

This is NOT recommended for women who are experiencing any complications in their pregnancy. Always check with your doctor or prenatal care provider before beginning any exercise program.

Level: 1st, 2nd, and early 3rd Trimester
Props: 1-2 Blocks, and cushions or bolster (for Savasana)

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Raw Chocolate Coconut Truffle Balls

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This is one of my all time favorite recipes. It is so quick & easy to make. Perfect if you want a quick healthy & sweet snack if a friend is coming over or to make for a children’s birthday party.

I absolutely love raw cacao powder! It is heavenly. It is made by cold-pressing unroasted cocoa beans that keeps the living organisms in the cocoa and removes the fat – which is actually the cocoa butter. Here are some of the health benefits:

Full of flavonoids which act as natural antioxidants
Rich in magnesium (an energy mineral & vital electrolyte)
Regulates blood pressure
Reduces cholesterol
Builds the immune system

This is all on top of it simply being delicious!

Ingredients

1 cup pecans (can swap for walnuts)
1 cup medjool dates (deseeded)
4 Tbsp raw cacao powder
4 Tbsp shredded coconut (keep some aside for rolling at the end)
2 Tbsp maple syrup
¼ tsp sea salt

Equipment required: food processor

Method

1. Blend pecans in food processer
2. Add dates & mix until it is combined but not overly mixed (keep some air in the mixture to avoid it becoming too buttery)
3. Add raw cacao, coconut, maple syrup & sea salt to the mixture and combine
4. Use approximately a tablespoon measurement to roll into balls using hands.
5. Roll into coconut
6. Repeat until all the mixture is used
7. Refrigerate for at least 1 hour

Enjoy!!

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Prenatal Vinyasa Flow for 1st and 2nd Trimester – 35min

This is a gorgeous flowing sequence that begins with a warm-up that includes breath work. We will move through a series of modified sun salutations with variations being offered along the way depending on your level and how you are feeling. We will shift to seated poses that will open the hips such as malasana (garland), and baddha konasana (butterfly). This is a practice that will get your whole body moving, connect you with your breathing, and gently strengthen and prepare your body for the rest of your pregnancy and birth.

This class is meant for women in their 1st and 2nd trimester who are experiencing an active and healthy pregnancy. It is suitable for all levels of experience as safe modifications are offered, so please stay with the modification that feels suited to your ability. This is NOT recommended for women who are experiencing any complications in their pregnancy. Always check with your doctor or prenatal care provider before beginning any exercise program.

Level: 1st & 2nd Trimester of Pregnancy
Props: Block & cushion or bolster can be useful

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15min Neck, shoulder and upper back yoga sequence

This is a beautiful short practice that will release tension in the neck, shoulders and upper back & will help you feel more ease and spaciousness in your body and mind. It is a fully accessible practice, suitable for absolute beginners, right through to the advanced practitioner. It can be done seated on the floor, or in a chair – perfect for a quick break in your office chair to release any tension built up working on your computer.