Monthly Archives: October 2016

Why evening yoga practice should be different from morning yoga practice


Prasarita Padottanasana 

Have you ever taken a yoga class for a specific reason, only to be disappointed with its result? That’s because it didn’t coincide with your objective. We partake in every activity for a different reason, correct? Well yoga practice shouldn’t be any different. In fact, it’s not.

Many people don’t know this, but there is a HUGE difference in the purpose of attending yoga class in the evening vs. in the morning.

Let’s take a look at evening yoga first, as it is more popular in a classroom setting.

Evening yoga should prepare you for sleep

Many yoga teachers believe that you should be only practicing restorative or gentle yoga in the evening, focusing on staying in one pose for an extended period of time. It’s true that the type of movement you do in the evening should allow you to stay in each asana (pose) for a longer time than you would in the morning. The type of asanas you do would allow you to unload yourself of any remaining stress for the day, thus making it easier to fall asleep.

BUT, imagine arriving at the studio, beginning the class, and holding the Supta Baddha Konasana (reclining bound angle pose) for 60 seconds…

90 seconds…

Will you make it to 120 seconds?

You probably will, but what’s the point? For a lot of people who come to yoga, their work is very static. You may get up to talk with some colleagues, or go from your desk to the meeting room, or downstairs for lunch. Other than that, your movement is limited. You’re challenged mentally throughout the day, but not physically. This is why evening yoga practice has to complete this task of wearing someone out. Does laying on the floor for a while wear you out?

No, not really, because it takes no effort. In fact, you’ll start to get frustrated. What’s the point of laying down after work if your mind is ready to relax but your body isn’t? You’re not sleeping and you’re not exercising, so why partake in this laying or sitting or stretching for a prolonged period of time?

You shouldn’t. Here’s what you do instead:

Before you begin any activity that involves stretching, it’s necessary to warm up. You can’t stretch clay after it’s been sitting for so long in the cold, right? You have to roll it and mold it every which way. If you try to stretch it, it’ll just break. The same is true with our muscles. In the evening, they’re not cold per se because you haven’t been sleeping all day, but they’re not warm because you weren’t doing rigorous activity. So in order to stretch out the muscles, you have to warm them up. In the evening, however, there is less of a necessity to warm up as vigorously. (We’re trying to go to sleep, remember? We’re not trying to get pumped up.) You can even do dynamic stretches rather than warm up because of the fact that you were moving throughout the day.

In evening yoga practice, it is beneficial to include poses such as: Uttanasana (standing forward bend), Prasarita Padottanasana (wide-legged forward bend), Paschimottanasana (seated forward bend), and by the time you’re done you can do a restorative yoga pose such as Viparita Karani (legs-up-the-wall).

The point of doing these is to tire out your muscles, otherwise they’ll be screaming at night, telling you to get up for a run. No, go to sleep muscles!

Morning yoga should prepare you for an active day

Time for a nice, big cup of coffee, right? …Or you can try something that gently moves you from unconscious, to conscious, to ready to get going! Coffee can be great if you want a sudden jolt, but it’s far more effective to start your day gradually than it is to wake up with a go-go-go mentality. In this way, you will experience less stress.

You should do the same kind of transition with yoga practice in the morning. Start out light, and then gradually go for the fun stuff. But once you get to the fun stuff, you can do it very fast-paced. This includes the warm-up. You were sleeping at night, remember? (That’s if you wore out your muscles enough the previous evening.) So you need to warm them up completely.

Remember when I mentioned getting pumped up in the evening is a no-no? Well the opposite is true for morning yoga practice. Say this to your muscles as soon as you wake up:


Your muscles will get so excited!

So let’s warm up and get ready to stay in asanas for a shorter period of time than you would in the evening because you’re trying to get your muscles to get going. Starting off with warrior poses is a great way to do that.

In morning yoga practice, it is beneficial to include poses such as: Trikonasana (triangle pose), Utkata Konasana (goddess pose), Matsyasana (fish pose), and Ardha Uttanasana (standing half forward bend).

The point of doing these poses is to activate your muscles, making it easier for blood to pump through your body and especially to your head, otherwise it’ll be more difficult for you to get your daily tasks done.

What kind of things do you do to improve the quality of your day? Let us know!

            We’ll be posting morning and evening sequences soon so that you start practising! Let us know what other types of videos you’d like us to cover. Ciao for now!


3 Ways to Cleanse Your Body after Thanksgiving

If you’re a regular ol’ Canadian who loves turkey and getting together with the family, you probably enjoyed a mighty feast last weekend. I don’t know about you but I’m feeling like a champion! If you aren’t feeling the same way, that might be because you ate a little too much and are feeling a little bloated. Sure, you still want to eat those bacon strips in the morning, but how about a substitute? Or even just a supplement?

These are 3 things you can add into your daily regimen (you don’t have to include all 3 each day) to make you feel better every day. Trying each of these suggestions will have your body (and mind) work more effectively and more freely.


Whether you choose to juice them or eat them on their own, apples are a great food to consume. If you are going to juice them, there’s no need to peel them because the majority of nutrients can be found right under the skin of the apple.

As a ‘miracle food’, it’s no wonder that apples have their own saying and are one of the most cultivated fruits in the world. They contain a high source of phytochemicals such as quercetin, catechin, phloridzin, and chlorogenic acid.[1] These phytochemicals act as antioxidants, protecting cells from damage. The mechanisms studied in apples have been proven to have a positive effect in relation to cancer, cardiovascular disease, asthma, weight management, and bone health.[2] Sounds like a pretty good deal.

So use the season to your advantage and collect the hundreds of apples still available on the ground! Many of these apples are in perfect condition and people think that they’re bad because they’ve fallen from the tree. Nothing could be further from the truth. In fact, the apples that are on the ground should be the ones you pick first because they are the ripest. I learned that firsthand from apple farmers at Country Apple Orchard Farm.


Ivan Chai

Like apples, tea contains a lot of polyphenols. In one cup of tea, you would consume typically 100 mg polyphenols.[3] Ivan Chai in particular, which is lesser known in the world of teas today, especially in the Western hemisphere, has major restorative benefits. The tea is created from a plant called ‘fireweed’ which grows most prominently in areas that have experienced forest fires.[4] In addition to healing wildlife, it is also instrumental in healing people.

You can buy the tea from a European deli or try to find some of the plant in a forest near you. The tea strengthens the immune system and is often used to combat common colds. It’s also a terrific tool to use for helping with the production of red blood cells. As it is a diuretic, it will help to flush the body of many toxins.



Of course we’re going to include yoga in here. If nobody’s told you yet, let me break it to you; yoga’s goal is liberation—and that includes our body. But you can’t just expect that the feeling of being bloated will go away after meditating for five minutes and doing an array of different asanas. You have to target the region of your body that is feeling that discomfort. That means that your movements should be focusing on the digestive system.

“Why do I specifically have to target the digestive system?” You might ask.

Well, think about it this way. If you injured your MCL (medial collateral ligament), you’re not going to do physiotherapy for your whole body, right? All you need to target is your MCL.

The same is true with “injuring” your stomach (yes, I just called overeating an injury; deal with it). When this happens, a process called “peristalsis” slows down. Usually this process helps to move food through the digestive system through a series of muscle contractions, but when there is a large buildup of food, this leaves you with the impression of ‘bloating’. The excess food stretches the intestines and eventually if this happens too often, will cause you to accumulate stones. Doing a series of seated twists in yoga will help to restore proper peristalsis. This includes twists such as the Sage’s Pose (Marichyasana), Half spinal twist pose (Ardha Matsyedrasana), and the Sage’s Twist (Bharadvajasana). In between the twists I recommend holding the boat pose (Paripurna Navasana) in order to give your body a break.

An important thing to keep in mind when doing these poses is that you start your twists on the right side and finish on the left. This will move your body properly from the ascending colon on the right and to the descending colon on the left. Now, get to twisting!

Boat Pose


Let us know if you try any of these methods and how they turn out.

Happy Thursday!

[1] Jeanelle Boyer and Rui Hai Lui, “Apple Phytochemicals and Their Health Benefits,” Nutrition Journal 3, no. 5 (May 12, 2004), doi:10.1186/1475-2891-3-5.

[2] Dianne A. Hyson, “A Comprehensive Review of Apples and Apple Components and Their Relationship to Human Health,” Advances in Nutrition: An International Review Journal 2, no. 5 (2011): 418, doi:10.3945/an.111.000513.

[3] Kanti Bhooshan Pandey and Syed Ibrahim Rizvi, “Plant Polyphenols as Dietary Antioxidants in Human Health and Disease,” Oxidative Medicine and Cellular Longevity 2, no. 5 (2009): 270, doi:10.4461/oxim.2.5.9498.

[4] Robert Dale Rogers, “Fireweed – a treasured medicine of the boreal forest,” Discovery Phytomedicine 1 (2014), doi:10.15562/phytomedicine.2014.16.