Posts by Nice Asana Wellbeing

Kirsty's All-Round Granola

Kirsty’s All-Round Granola

Posted on by Nice Asana Wellbeing

Kirsty’s All-Round Granola

Starting the day right is key to a healthy life. This granola is low GI, full of fibre, good fats and healing spices to encourage healthy digestion, proper circulation, lower cholesterol and ultimately reduce risk factors for chronic illness. It is ensured to keep your blood sugar stable so you can last all morning without spikes and crashes in energy.

This recipe can be followed as loosely as your pantry allows! Start with oats and your favourite nuts and build it up from there!

Makes 6 1/2 cups of granola

  • 3 cups rolled oats
  • ½ cup mixed nuts, roughly chopped
  • 1/2 cup mixed seeds (eg. pepitas, sunflower, flax)
  • 1/2 cup chia seeds
  • 1 tsp powdered ginger
  • 1 tsp powdered cinnamon
  • 1 pinch of allspice
  • 1 tsp vanilla extract
  • 1/2 cup raw honey
  • 1/2 cup coconut oil
  • 1/2 cup coconut flakes
  • 1/2 cup mixed dried fruit (eg. goji berries, banana chips, dates)

Prepare:

1. Preheat oven to 180 degrees C and line a large baking tray with baking paper.

2. In a large mixing bowl combine the oats, nuts, mixed seeds, chia seeds, spices and stir to combine. Set aside.

3. In a small pot over low heat melt the honey and coconut oil together. Add the vanilla extract and drizzle over the oat mixture. Stir to coat evenly.

4. Spread onto prepared baking tray and bake for 20-30 minutes, stirring every 10, until golden brown all over. Keep an eye on it as it can burn easily!

5. Remove from oven and return to large mixing bowl. Add coconut flakes and dried fruit, stirring to combine. Allow to cool completely before storing in a large jar. It should become nice and crisp as it cools.

Serving suggestions: Serve with coconut milk or yogurt and fresh fruit. Or just eat it by the handful like me!

Storage: As long as it is cooled properly after cooking this recipe should last around a month in an air tight container in the pantry.

Kirsty's Granola

 

Photography by Yasemin Erdodu

Fire Log Pose / Agnistambhasana

Fire Log Pose / Agnistambhasana

Posted on by Nice Asana Wellbeing

Flash back to the beautiful Trevi Fountain – Roma, Italy…in the middle of winter! Brrrrr….

Fire log is a wonderful meditation seat as it keeps you balanced on both sit bones and your spine lengthening.

It is a strong hip opening stretch so it can take some getting used to (your legs might go numb and get the tingles until you start to loosen up)! Sometimes just being aware that this can happen can make it less intimidating but to make it a little more bearable when you’re starting out it can be helpful to elevate your seat on a block or stack of cushions.

To avoid putting pressure on the knee joints make sure the feet are dorsi flexed (toes curled back). Then “ommmmm” away!

The stretch and pain in the legs is an added challenge for the mind that wants to rebel during meditation. If you’re anything like me you will spend most of your meditation fighting your monkey mind as best you can for those fleeting moments of stillness. But how good are those moments!?

Overtime those moments of bliss become seconds and maybe even minutes… on a good day.

Bliss out baby. KM

 

Backbends: Why do I want to Cry, Run Away or Punch Something?

Backbends: Why do I want to Cry, Run Away or Punch Something?

Posted on by Nice Asana Wellbeing

Backbends: Why do I want to Cry, Run Away or Punch Something?

“Beam your nipples to the ceiling!” says my teacher with glee, but all I want to do is burst into tears!

Backbends are one of the most dramatic and emotionally charged groups of postures we attempt in a yoga class. If you have ever moved into ustrasana (camel pose) or purvottanasana (upward plank pose) and felt a wave of anxiety, anger or intense sadness sweep over you, you are not alone. These little devils are exquisite in opening the heart in such a way that can make the toughest men fall in a heap, crying on their yoga mats or the sweetest girls want to punch something!

So, what is going on?

Physically we are asking our bodies to open at the heart center which can leave us feeling exposed and vulnerable. These days it is very common to have tightness in the shoulders from sitting at a desk all day or driving a lot. The muscle tension that develops draws the shoulders forward resulting in rounding.

Simultaneously, many of us hold emotional trauma in our chest or diaphragm, where the rounding of the shoulders serves as a protective mechanism. By bringing the shoulders forward we are shielding our heart from hurt we may remember from the past. Backbends encourage the body to open in a way that is directly opposing the protective action of the shoulders, resulting in a feeling of intense vulnerability.

Backbends are hard work. Not just on an emotional level but physically they are strong. This strength generates heat or tapas in the body which is what initiates feelings of aggravation and anger. When you feel the heat or anger rising draw your attention to deep diaphragmatic breathing and the stretch at the front body. Focusing on the cooling sensation of breath flooding the front body will distract from the heating and aggravating nature at the back body as well as focus your mind to a single point.

Why do we keep coming back for more?

Energetically they are aggravating, heating and leave us feeling vulnerable, so why do we keep coming back for more? Well, on the flip side of that they are also heart opening, energizing and incredibly strengthening.

The heat generated in these postures comes from deep conditioning of the strappy muscles of the spine and large muscles of the legs as well as an incredible stretch for the abdominal muscles and shoulders. This results in increase muscles strength and bone density, maintaining health and longevity. And if I’ve said it once I’ve said it a hundred times, we are only as old as our spine! Simultaneously, the stretch at the front body forces us to breathe more deeply and encourages fresh blood and nutrients to the abdominal organs, as well as providing a gentle massage, encouraging digestive health. If you are comfortable sending the head back, this is a nice massage for the thyroid glad, which governs metabolism.

Energetically, we are opening the heart center. This is where the feelings of vulnerability come from, however it is also where we start to build emotional strength and stability. By learning to open out hearts while still maintaining a strong posture we are learning how to move through life with compassion and empathy for others, without it consuming us. We can be strong without being detached and we can be open without being vulnerable.

Don’t be afraid of backbends. They are a wonderful addition to your practice. I will however recommend not punching your poor yoga teacher in the face. Although they will appreciate your emotional release, it will not be well received.

Happy bending!

Vitalizing Green Smoothie

Vitalizing Green Smoothie

Posted on by Nice Asana Wellbeing

Vitalizing Green Smoothie

With the addition of barley grass or spirulina powder this instant breakfast will help alkalize the blood, boost omega 3, 6 and 9 and is incredibly rich in chlorophyll to detoxify and cleans your blood.

Serves 2

  • 1 ripe banana, roughly chopped – if the banana is ripe enough you may not need extra sweetener
  • 4 medjool dates – pitted and roughly chopped
  • 2 tsp organic raw honey or maple syrup for vegans – optional
  • 1 cup spinach leaves
  • 2 Tbls oats
  • 6-8 macadamia nuts or cashews – option to soak overnight first to help draw out the phytic acid
  • 1 Tbls chia seeds
  • 1 cup coconut water or coconut milk for a creamier texture
  • 1/2 tsp vanilla extract
  • 1/2 tsp cinnamon powder
  • 1/2 to 1 Tbls barley grass, spirulina or maca powder (these can taste quite strong so start with a teaspoon and build up as you get used to the flavour).
  • 1/2 cup crushed ice if you like it thick and refreshing, or just add a few blocks at the end
  • A handful fresh blueberries to top and sprinkle with raw granola (or whatever chrunchie bits you want to add)!

 

Preparation:

Place all ingredients in a blender and blitz away! If it is too thick for your liking add extra water or coconut water. Top with blueberries and raw granola.

Easy as Hummus

Easy as Hummus

Posted on by Nice Asana Wellbeing

Easy as Hummus

This is a recipe I learned while at the Gawler Foundation. All meals were vegan and nutrient dense, aimed at activating the bodies natural healing mechanisms. I had to experiment a lot to find recipes that would keep me satisfied both in terms of hunger and flavour. This low GI snack provides slow-burning energy, helping to monitor appetite and balance your blood sugar so you don’t crash and burn by 3pm!

Note to tummy: Soaking info below*

Legumes can be extremely hard to digest due to naturally occurring nutritional inhibitors and toxic substances found in the beans (and nuts). These are Mr. Beans personal defense mechanism but with just a bit of effort we can eliminate these toxins so the beans are left with all the good stuff!

 

You will need a food processor for this recipe.

  • 400g Soaked chickpeas. If you are reading this thinking “Damn, wish you told me that yesterday!” Don’t panic, you can use tinned. Just rinse them well and use organic if you can.
  • 1 Garlic clove, diced
  • 1-2 Tbls Cold-pressed olive oil
  • 1 Tbls Tahini
  • Juice of 1 small lemon
  • 1 tsp Smoked Paprika
  • 1/2 tsp Cumin
  • 1 tsp Salt or to taste (Gawler option: omit or use yeast flakes)
  • A little water

 

Preparation:

1. Place chickpeas and garlic in food processor and whiz briefly to combine.

2. Add olive oil, lemon juice (start with 1/2 and add more to taste), spices and salt. Process to reach desired consistency (I like mine a little chunky). If it seems too dry add a little water at a time until it’s how you like. Season to taste.

3. To serve drizzle with extra olive oil and sprinkle with a pinch of paprika. Enjoy with fresh vegies, on crackers or…. For something a little fancy heat in the oven (pre-heated at 180 C) for 10 minutes until warm. Serve strait away with crusty bread or as a mash under roast chicken breast! Yummm-ville!

*Soak 2 cups of dried beans overnight (~12 hours) in a large pot of water and a pinch of salt. If you can get your hands on some seaweed (kombu is great) this will further aid digestion. However, if you can’t get seaweed just use a splosh of vinegar instead. Soak until fully hydrated. Sometimes with larger beans like chickpeas you might need to go a little longer (up to 48 hours) just use your intuition…or alternatively you’ll get hungry enough to just go for it and dive in!