Shoulder Tension Release for Office Workers

Most of the office work is done seated at the computer.  Unfortunately, most  people don’t feel shoulder tension until it develops into serious knotting, headaches and stress.  We will begin with the simplest movements.

Whenever you perform these movements, try to notice what is happening and where it is happening.

Only after this set proceed to the next one:

While doing the second set move your attention to your breath and at the same time at your upper spine region.

Both of these sets could be easily done at the office desk and will require just 2-3 minutes of your time, but the benefits are countless!

Here is the list of just a few of them:

  • head tension release
  • blood circulation to the neck/shoulders/brain increases
  • boosting productivity
  • headache severity level lowers down
  • shoulder knotting easing up
  • upper back pain release
  • stress levels decreasing

and these are just a few benefits.

Please, let us know how did these two sequences help you



Vitamins from Nature in early Spring

And what is out of the ground by now in the forest? If you look around you will certainly see some little yellow flowers that are often mistaken for dandelions. They are called Coldsfoot and are in sunflower family. You can simply eat them Coldsfootright there, in the forest or can collect them and put into your salad.  It is actually going to be included into the menu of our Spring Retreat on April 25th with Dr.Ted Savchenko

Coltsfoot is rich in various elements like zinc, copper, calcium, potassium, manganese, sulfur, vitamins A, B, C and P and iron. Ladies will find it very useful to treat acne and pimples, also it is very good if you are couching, as anti-inflammatory, antibacterial, wash ulcers, treat blisters and burns (just rub leaf in your palms and apply) and is very good to treat sinuses problems by diluting with water 1:1 and putting 1-2 drops into the nose.

Also, it is not recommended for pregnant or breastfeeding women, as well as children under 2 years old. Alcoholics have to be extremely careful with this plant too.

Yoga at the Workplace

3 minutes of restSome people think that corporate employees need to stretch their muscles to get the blood circulation restored. Other people think that they need to stretch their muscles to release the strain from the neck and shoulders.

Who is right?

Of course, all of them are right! But here is something that we learned through our experience from working in the corporate world. The most important is the meditation that can make stressed people fall asleep for 3-4 minutes even with the bright light. The miracles happen right after they wake up from this short sleep. The stress level drops down immediately, concentration improves tremendously, nervous teaks disappear, the eye strain is released, and the priority list does not look that scary anymore.

But be careful, because not every Yoga Instructor can do what our instructors are educated to do. Just call us 416-277-5432 and book your free Yoga Stress Release Demo, help your employees feel better

Simplest Carrot Salad Loved by my 6 year old

Many parents tell me that they struggle to introduce veggies into the diet of their little kids. Here is the salad that my daughter makes me to help her to do it. I don’t know what could be simpler than this salad.

Raw Carrot Apple SaladIngredients:

2-3 medium sized carrots

2 tart apples

1 table spoon of lemon juice

1 table spoon of sunflower oil


Wash carrots and apples. Peel apple skin and finely shred both of the ingredients. Add lemon juice and oil. If you like form the salad into the carrot shape.

If you like it to be more filling just sprinkle it with walnuts, pumpkin seeds or/and pine nuts.

A Non-Yogi’s Perspective on Hidden Forest Yoga Studio

Hidden Forest Maple Treeby Veronika Kabarguina

I hate yoga, I absolutely despise it. I’m a runner, a dancer, a fighter, but I’m certainly not someone who can sit in place and hold some animalistic pose for more than four seconds. I like to move from place to place to keep up with the fact that my mind is just the same. That’s also why I have trouble staying asleep.

Doctors might tell you that it’s coffee keeping you up. Alright, what if you’ve had that choice of poison locked up in Pandora’s box for months now? Not far from submission and furious with the judgement of a licensed authority, you might come close to finding that key and living in a golden box with your preferred poison. But is ignorance really bliss?

As someone who would choose coffee over yoga any day, it surprises me today that I would rather choose physical activity over coffee any day. A year ago, I could barely run for five minutes without stopping. Yoga is still out of the question, however, yoga at Hidden Forest studio makes me believe that the activity should be named something entirely different. The first time I attended the Yoga and Candles class I was forced to participate because suffering had taken a seat inside my fast-paced mind. My mental health was at a brewing point, like it is for so many in our present society. I was always someone who found motivation in myself rather than in others, so naturally being pushed to do something I absolutely hated made me despise the first few minutes of the class even more.

A funny thing happened though. As I attempted to keep myself in Namaskarasana (the prayer squat), and tried frantically to feel comfortable in my pose, I realized that I was trying even harder to breathe. I was getting so frustrated that I could not be comfortable in this stance and I realized that it wasn’t because of the instructor, it wasn’t because of the freezing room (which believe me, turns into a sauna at the end of the class), and it certainly wasn’t because of the random clothes I had thrown on that were slightly off for the occasion.

It might take you minutes, days, weeks, or months, but eventually, you’ll begin to understand that the reason you try hard to find comfort in whatever pose that you are in is because you don’t want to give up trying to find that ideal position that makes you proud of yourself, and I’m not just talking about yoga. I’m talking about thisdance called life.

Laughing you ask: “How would yoga help me with this dance called life?”

Yoga builds your focus, your attentiveness, your motivation. While you might believe coffee, or Adderall or whatever else you choose to use is the answer to your problems, it is a solution for a few hours or maybe the entire day, but ultimately this focus is taken from a shelf in a pharmacy or supermarket. You cannot even call this your own motivation. Instead of building focus, you are building yourself a wall against inner strength.

Hidden Forest Yoga Studio tries to break this wall down. You might take a yoga class for the sole reason of improving your physical health, but in reality it provides so much more for your mental health. Even if you feel you do not want to continue with the class, personally, it motivated me in other fields such as keeping a well-thought out exercise schedule and time management in research during my third year in university.

The studio does not just provide an outlet for stress and a way to gain muscle based on what the instructor thinks is best to teach that day. The instructor gives the class options.

“What would you like to work on today?”

Hands fly up followed by similar suggestions at times and at other times an array of muscle groups are suggested. Either way, the instructor provides a dynamic combination for you to enjoy, and you forget about the morning coffee you’ve been craving all day.

“But I take these classes after work!” You might say.

Correct, but as mentioned earlier, you know that pose you are so unwilling to remain in? The awareness you gain from striving to find a perfect position in which to strain your neck and align your shoulders with your back provides you with an enlightened mind. Of course it’s much easier to find this nirvana when you are surrounded by acres of forest, a few coyotes running about (harmless but exciting to encounter), and a dimly lit studio illuminated by candles. To top it all off, at the end of each class the instructor has you lay in Shavasana, literally the corpse pose. I guess because the class has you feeling so physically accomplished that both your mind and body must be put to rest. And with that, you have fallen asleep.

Unlike regular naps which have you feeling groggy after you awake, this minutes-long nap will have you feeling refreshed and ready to use your eyes for the rest of the day.

And then you will be able to appreciate the ride back more clearly.

Where to get natural vitamins in winter

Hidden Forest Yoga Studio

Winter at Hidden Forest Yoga Studio

Many of us eat a lot during holidays and then decide to fast a little bit to clean out our bodies with juicing. Since we already learned that pine needles are good for us (1/2 cup of crushed pine needles=1 lemon=5 oranges by Vitamin C content and don’t even try to compare wild growing pine tree with organic oranges, it is like comparing eagle with little foreign baby chicken that never knew how to fly), we are going to use pine needles in our juice.  And let’s add some cedar greens.

I am very big fan of foraging wild plants in the forest, you would be very surprised to find out how does my breakfast look like when I walk my dog in the forest! And I don’t eat a lot, just a few bites here and there. I try buds, I eat seeds, pine or spruce needles, can find some leaves under the snow and then I teach 2-3 Yoga classes in a row being full of energy. But, sorry, let’s get back to today’s juice.

In winter, when you have no access to the greens you can always sprout almost everything. Most of my ingredients are picked up in summer time and frozen, like rhubarb, raspberries, strawberries, cherries, blackberries, etc., but sometimes I crave for something. This time it was spinach, so, hmmm, yes, guilty of going to the store and buying spinach, swiss chard and celery.

And finally, the whole recipe:

  • 3 branches of pine with needles (your palm size)
  • 2 branches of cedar greens
  • 2 bottles of frozen wild apple cider (prepared in November)
  • 5 stalks of frozen rhubarb
  • handful of wheatgrass (or any other older sprouts)
  • 1 bunch of red swiss chard
  • 6 stalks of celery
  • 8 carrots

Please, note that I did not take more that the amount mentioned above for the wild plants. They are extremely powerful. None of the vitamins you ever take will come close by the energy level to the wild plants.

I made 7 bottles (I re-use LIVE’s bottles) of this truly concentrated juice. Paid ingredients were spinach, wheatgrass, carrots and swiss chard. It turned out that each bottle was $2.30. Even if you are experienced juice drinker I would still recommend to dilute it, because you will get too much energy from this drink and will not be able to fall asleep.

Eating by Nature in Winter Time

White Eastern Pine Just recently I read a few posts that people fast on juices these days. And they drink juices made out of oranges, watermelons and other tropical fruits. But let’s think.

We live in Canada. It is winter now. Nature already prepared everything for us. If you look around in the forest you definitely will not miss pine trees. They are tall, beautiful and have very long needles. These needles are loaded with Vitamin C and A. Half a cup of crushed needles will simply substitute one full lemon by Vitamin C content. And here are some recipes for you:

Pine buds – just eat them raw. They are the most powerful in winter time, boost immune system, help with any type of respiratory illnesses

Pine needles raw – chew up into a ball and clean your teeth instead of toothpaste

Pine needles tea – ½ cup of crushed needles for two cups of nearly boiling water. I prefer not to simmer it. Simply poor it into thermos and let it sit for at least half an hour. You don’t need to drain it. If you like add some honey or cinnamon. This drink is full of vitamins C and A as well as of other important micro elements. If you have any other recipes, please, write them in the comments, this will make me very happy!

And now don’t forget to check our January events:

Winter Wonderland Retreat – Jan.24

Face Workshop – Wed. Jan 28 at 7 pm and Fri. Jan.30th at 10 am

Simple Raw Dishes in 10 minutes! 2 hours workshop – Jan 31 at 3 pm

Spaces fill out quickly.

Call us at 416-277-5432 or email