Sunburn Relief Spray with Essential Oils

Tis the season for fun in the sun, which also means sunburn is likely to follow.

Sunburn can put a major damper on summer plans, but it doesn't have to. Try this DIY blend for sunburn relief with essential oils.

DIY Sunburn Relief Spray

Here's what you'll need: 

• 16oz. glass spray bottle  
• 1 cup + 1 tablespoon Aloe Vera Juice 
• 1/4 cup Fractionated Coconut Oil 
• 1 teaspoon Vitamin E 
• 8 drops Lavender essential oil 
• 8 drops Melaleuca essential oil 
• 8 drops Roman Chamomile essential oil 

Read the complete directions here on the DoTerra Blog

Vasisthasana: Side Plank Pose

The key to avoiding wrist pain in this pose is to continue to lengthen through the shoulder line. Falling into the base of the wrist is all too common and makes this pose miserable when it should feel liberating. Imagine your rooted hand is reaching up overhead as you press the ground away from you, continue to broaden the chest and reach through the top fingertips.

Vasisthasana Side Plank Breakdown

 Perform Adho Mukha Svanasana . Shift onto the outside edge of your left foot, and stack your right foot on top of the left. Now swing your right hand onto your right hip, turn your torso to the right as you do, and support the weight of your body on the outer left foot and left hand.

 Make sure that the supporting hand isn't directly below its shoulder; position the hand slightly in front of its shoulder, so the supporting arm is angled a bit relative to the floor. Straighten the arm by firming the triceps muscle, and press the base of the index finger firmly against the floor.

 Firm the scapulas and sacrum against the back torso. Strengthen the thighs, and press through the heels toward the floor. Align your entire body into one long diagonal line from the heels to the crown.

 If you'd like you can stretch the top arm toward the ceiling, parallel to the line of the shoulders. Keep the head in a neutral position, or turn it to gaze up at the top hand.

 Stay in this position for 15 to 30 seconds. Come back to Adho Mukha Svanasana, take a few breaths, and repeat to the right side for the same length of time. Then return to Adho Mukha Svanasana for a few more breaths, and finally release into Balasana .

Pose breakdown courtesy of Yoga Journal

Warrior II Pose: Virabhadrasana II

The biggest key to success in this pose is keeping the front knee stacked over the front ankle. The tendency is for the knee to want to fall inwards. The upper body should stay perpindicular to the ground, even though it usually wants to tip slightly forward toward the front leg. 

Warrior II Pose Breakdown

 Stand in Tadasana. With an exhalation, step or lightly jump your feet 3 1/2 to 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down.

 Turn your right foot slightly to the right and your left foot out to the left 90 degrees. Align the left heel with the right heel. Firm your thighs and turn your left thigh outward so that the center of the left knee cap is in line with the center of the left ankle.

 Exhale and bend your left knee over the left ankle, so that the shin is perpendicular to the floor. If possible, bring the left thigh parallel to the floor. Anchor this movement of the left knee by strengthening the right leg and pressing the outer right heel firmly to the floor.

 Stretch the arms away from the space between the shoulder blades, parallel to the floor. Don't lean the torso over the left thigh: Keep the sides of the torso equally long and the shoulders directly over the pelvis. Press the tailbone slightly toward the pubis. Turn the head to the left and look out over the fingers.

 Stay for 30 seconds to 1 minute. Inhale to come up. Reverse the feet and repeat for the same length of time to the left.

Step-by-step courtesy of Yoga Journal

Warrior I Pose: Virabhadrasana 1

One of the biggest challenges in this pose is finding the right position for the hips. Ideally, hips will be square to the front of the mat. Most likely though, this will not be the case. Hips will likely be at a slight diagonal away from the front knee. Encourage balance by drawing the back hip forward and hugging the front hip back. 

Warrior I Pose Breakdown

 Stand in Tadasana, With an exhale, step or lightly jump your feet 31/2 to 4 feet apart. Raise your arms perpendicular to the floor (and parallel to each other), and reach actively through the little-finger sides of the hands toward the ceiling. Firm your scapulas against your back and draw them down toward the coccyx.

 Turn your left foot in 45 to 60 degrees to the right and your right foot out 90 degrees to the right. Align the right heel with the left heel. Exhale and rotate your torso to the right, squaring the front of your pelvis as much as possible with the front edge of your mat. As the left hip point turns forward, press the head of the left femur back to ground the heel. Lengthen your coccyx toward the floor, and arch your upper torso back slightly.

 With your left heel firmly anchored to the floor, exhale and bend your right knee over the right ankle so the shin is perpendicular to the floor. More flexible students should align their right thigh parallel to the floor.

 Reach strongly through your arms, lifting the ribcage away from the pelvis. As you ground down through the back foot, feel a lift that runs up the back leg, across the belly and chest, and up into the arms. If possible, bring the palms together. Spread the palms against each other and reach a little higher through the pinky-sides of the hands. Keep your head in a neutral position, gazing forward, or tilt it back and look up at your thumbs.

 Stay for 30 seconds to a minute. To come up, inhale, press the back heel firmly into the floor and reach up through the arms, straightening the right knee. Turn the feet forward and release the arms with an exhalation, or keep them extended upward for more challenge. Take a few breaths, then turn the feet to the left and repeat for the same length. When you're finished return to Tadasana.

Pose breakdown courtesy of Yoga Journal

EO Spotlight: Balance

Lunch Hour Yoga in Arlington Heights

I am so pleased to announce a brand new class to my schedule!

Lunch Break Vinyasa Flow 

Break up the day and get the energy flowing with this thoughtful flow. This hour-long class begins with a high-intensity flow to get the heart pumping and help warm the muscles. From there we'll wind down with deep stretches, getting into the connective tissue to help release tension and improve range of motion.

Classes are held on Tuesdays & Thursdays from 12 to 1 PM at Lionize Training Center in Arlington Heights. Just off of the Dundee exit on 53, Lionize is located at 516 w. Campus Drive Unit B in Arlington Heights, IL. Monthly yoga passes can be purchased, and drop-ins are always welcome. 

Click here to see my yoga teaching schedule.

Yoga 101: How to Stand in Yoga

"Come to stand at the top of your mat." 

Pretty basic instruction, right? 

You'd think so, but seeing as how no two bodies are alike, everyone carries their weight differently, and our society as a whole has poor posture; a simple standing position can be one of the most difficult things to do. 

Hyperflexible people like me will lock their knees, causing them to bow backward and put stress on the joints. Many of us stick our tailbones outward, causing the front ribs to jut out and giving this feeling of a fake backbend that we think is strong & flexible; but really causes more tension in the spine.

Long story short, every body is different. We all have different limitations. No two bodies were built the same. We are all asymmetrical. 

Learning the proper way to stand takes practice and requires constant reminders (my students can surely attest). Here are some fail-safe cues that will help you to stand properly both on and off the mat.

How to Stand in Yoga

Standing with feet hip-width distance apart, start by lifting the toes a few times to wake up the arches of the feet. Really focus on lifting that pinky toe as these are the muscles that help keep knee and low back pain at bay. Spread the toes as much as possible then set them down with the big toe pointing forward.

Keep the knees soft—not bent, but not locked either.

Find your hip points on the front of your body and slightly lift them (they may not go anywhere, but see how this feels) to point your tailbone downward.

Bring your fingertips to the points of your shoulders and bring them down & back as much as comfortably possible. Notice how the chest begins to lift and spread as you do this—keep this feeling.

Find your front lower ribs and if they’re sticking out, soften them back into your torso. This will keep your belly long and lifted from the front of the spine.

Bring the ears in line with the shoulders and the chin parallel to the floor. Relax your face.