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Feature Article

 6 survival tips for the holidays   

Loaded with lots of goodies (not to mention tons of stress!) the holidays can present challenges to anyone trying to maintain healthy habits. Parties and buffets can be especially problematic. Enjoy your favorite holiday foods without packing on the pounds with these tips:

1. Practice mindfulness 

2. Practice portion control

People tend to match the amount of food they get to the size of their plates. Instead of reaching for a large dinner plate, opt for a small salad plate instead when cruising the buffet line.

3. Make good food choices

Skip the usual chips and dip and pick foods you wouldn't normally make for yourself or those that are available just at this time of year. Most buffets have fruits and vegetables - be sure to add these colorful foods to your plate.

4. Beware of beverages 

5. Maintain your fitness schedule

Schedule your workouts just as you would pencil in a party on your calendar. Not only will this help you burn off those extra calories but exercising is a great stress reliever.

6. Don't try to be perfect

Be kind to yourself. Set simple fitness and eating goals at the beginning of the holiday season and monitor yourself but if you find you aren't meeting them, don't beat yourself up over them. Resolve to get back on track after the holiday rush. Meanwhile, remember the real purpose of all the holiday gatherings - enjoying the company of family and friends.

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Couples massage

Share the relaxing and therapeutic benefits of massage with your partner in  our couples class. You will immediately put into practice what you learn in this 2-hour class.  

Class is Wednesday, Dec. 7, 7-9 p.m. and costs $150 per couple.

Register for the class and join us at 6 p.m. for a FREE 1-hour yoga class.

Space is limited so sign up today!

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Looking for a gift idea? Be Well Now is offering a massage special. Purchase a bundle of 3 massages for $150 and save $30! Give two certificates as gifts and keep one for yourself. The certificates expire a year from the time of purchase.

Get ready for holiday parties with our Spa Day special and pamper yourself from head to toe. This offer includes a massage, facial and manicure/pedicure. Each treatment is one hour long so you get the maximum benefit. All three must be scheduled for the same day.  

This  offer is good until the end of the year and is a bargain at just $135.

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Asana Zone

Bridge is a beginning backbend that leads into deeper backbend poses such as The Wheel and Upward Bow or the inverted Supported Shoulderstand.

The blueprint

The yogi rests on her shoulders, thighs parallel to the floor and in a neutral position with feet planted hip-distance apart and parallel. Hands can either be clasped or fingertips can be touching the heels.

How to do it:

1. Lie on the floor with your knees bent and feet flat and hip-width apart with your heels as close to your buttocks as possible, arms at your sides.     

2. While exhaling, begin a pelvic tilt and raise your hips off the floor. At the same time, actively press your feet and arms into the floor. Clasp your hands below your pelvis and extend through the arms to help you stay on top of your shoulders.       

3. Lift your buttocks until the thighs are about parallel to the floor. Keep your knees directly over the heels, but push them forward, away from the hips, and lengthen the tailbone toward the backs of the knees. Gradually lift your pelvis higher, leading with your tailbone as you slowly lift your hips.      

4. When your hips are as high as they can get, start rolling first one shoulder and then the other under your upper back.

5. Lift your chin slightly away from the sternum and firm your shoulder blades against your back. Firm the outer arms and broaden the shoulder blades. Clasp your hands.

From this position, check your alignment

Do:

• keep your feet parallel and your ankles directly under your knees to reduce pressure on your lower back
• check the alignment of your center
• pull your abs downward toward your spine
• stretch the coccyx toward your knees
• keep thighs parallel and in neutral rotation
• Press your shoulders down away from your ears

Don't:

• let your thighs splay out as this will compress the lumbar spine
• lose the natural curve of your neck
• sink too much into the pose but remain active in it at all times
• let your elbows hyperextend

6. When you are ready to come out of the pose, exhale and release your hands. Slowly roll your spine down to the floor one vertebrae at a time.  

Benefits:

• Strengthens back, glutes, legs and ankles
• Stimulates the thyroid
• Opens chest, shoulders and hip flexors
• Calms the body, alleviates stress and mild depression
• Improves digestion

Contraindications:

• If you have a neck injury, avoid this pose unless supervised
• Use modifications if you have low back pain or knee pain

Advanced variation 

Eka Pada Setu Bandha Sarvangasana   

(ACHE-ah PAH-dah SET-too BAHN-dah sar-van-GAHS-anna)  

eka = one

pada = foot or leg

While exhaling, lift your right knee to your torso, then inhale and extend the leg perpendicular to the floor. Hold for 30 seconds, exhale and release the foot to the floor. Repeat with the left leg with the same breathing sequence for the same length of time.

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Be Well Now

is a healthy lifestyle center that offers a range of holistic experiences to unite your mind, body and spirit. Bring harmony to your life through the practice of heart-centered yoga and meditation. Explore our Namasté gift shop with books, CDs, candles, teas, skin care and gifts.

If you are in the area, stop in and say Hi!  

 Be Well Now

(618) 462-3900 

  Good to know....

"Find your edge" is a phrase that's often used in yoga practice.  

What does that mean? It means you feel physically challenged but can still maintain a steady breathing rhythm.  

Strive to reach your edge each time you practice but realize that may change each time you come to the mat.