Elevated Banana Power Pie Gluten Free and Tasty
May 18, 2011 by brenna · Leave a Comment
Elevated Banana Power Pie Gluten Free and Tasty
Can dessert be GOOD for you? It is now! Thanks to Brenna Coupland, one of our resident athlete ambassadors; dessert can taste great, be healthy and come packed with protein and gluten free goodness!
Check out her recipe for her Elevated Banana Power Pie using Elevate Me! All Original and Coconut Cocoa Cluster energy bars! Yummmy…
Ingredients:
Crust
- 6 ElevateMe bars at room temperature, assorted flavors (I used 3 All Original and 3 Coconut Cocoa Cluster)
- 2-5 tbsp warm water
- 1/3 cup chopped almonds, or other nut
Filling
- 1 ElevateMe bar, at room temperature, any flavor
(I used All Original)
- 4 large bananas, ripe
- 4 large strawberries
- 2 – 10 tbsp water, juice, or milk
- 4 mejool dates, pits removed
- ½ – 1 tbsp lemon juice, optional
Directions
Crust:
- With clean hands, break up ElevateMe bars into small bits and place into a large bowl. Using your hands will help warm the bars without ‘cooking’ them, preparing them for blending. Alternatively, leave the wrapped bars in a clean, warm place for 30 minutes before opening, and cut with knife.
- Place bars into a Vitamix or quality food processor. Add one tablespoon of warm water, and pulse in processor 3-4 times. Add more water, one tablespoon at a time, pulsing 3-4 times with each addition, until mixture is soft and a ball can easily be rolled between the palms.
- Add nuts to blender, and pulse until nuts are evenly dispersed throughout crust mixture.
- Press crust into a lined 8” pie plate approximately ½ cm thick. Refrigerate.
Filling:
- Break up ElevateMe bar into small bits as above and set aside
- Break up bananas into a clean Vitamix or food processor, add strawberries and 2 tbsp liquid (water, juice or milk) and pulse 4-5 times. Adding one tablespoon of liquid at a time, continue to blend until mixture is creamy, thick and pourable.
- Add elevate me bars and dates, and blend until uniform and no chunks in mixture.
- Taste. If too sweet, add ½ -1 tbsp of lemon juice. If more sweetness is desired, add more dates.
- Pour filling into crust, cover, and chill for at least 2 hours before serving.
Now that’s a dessert… thanks Brenna!
Pie Eating Contest Anyone?
One Rabbit
February 22, 2011 by brenna · Leave a Comment
As we know January and February are dedicated to our Athlete Ambassadors sharing their New Year Resolutions, here is Brenna Coupland resident Vancouver Cyclist and Yoga Teacher, sharing her vision for 2011 through her ELEVATED experiences and global community support.
By Brenna Coupland
“If you chase two rabbits, you will catch neither” – Native American expression. As we transition into 2011, I sit down to realign myself in the direction of my most important intentions and goals. To avoid setting scattered and unrelated resolutions, I sit down to decide on one ‘rabbit’ that I will go after in the new year.
To begin, I start by sketching out a picture of my larger vision. I create a visual depiction of the goal achieved and post it somewhere in my home so I will see it many times each day. I am confident that this habit of reminding myself of my vision daily is the secret to achieving my goals!
This year, my vision consists of a large map of Africa, decorated with a long dotted line that runs from the very South of Africa to its Northern tip in Morocco. In little stick-figure fashion, I have sketched two bicycles – one for me, and another for my friend Dave – in Cape Town, South Africa, with a little sign post reading “June 2011!” At the very top of the map sits two more stick figures on bicycles, next to another sign: “March 2012, alive and well!”
The most important part of my vision, however, lay right near the centre of the continent in Uganda. This is the site of an organization called The Shanti Uganda Society that I have been passionately serving for nearly a year. Last Autumn, Shanti Uganda opened a birth house and maternity centre, hired 6 local midwives and celebrated the birth of our first baby – a girl – this January! Also last month, our midwives expressed that transportation to the centre has been challenging, and will be more so for births that commence during the night. Being in the rural area of Nsaasi, transportation to the centre is scarce at night, and, as you can imagine, birthing mothers and babies won’t wait for anyone!
As a solution, I’d like to get these midwives some bicycles! As an environmentally responsible and highly dependable mode of transportation, bicycles will help ensure the timely arrival of midwives to birthing mothers at our centre. This translates directly into promoting safer births and healthier babies! In my vision, I have sketched 10 bicycles (cost in Uganda ~ $800.00), and hope to raise this money by April. Please join my Facebook page here to find out how you can help.
This February, keep the momentum in your resolutions by creating a vision! Draw, paint, make a collage – use whatever you need to make your goals visual. Place your picture somewhere that you visit at least once per day, and remind yourself that it’s yours.
Where’s your rabbit going?
My New Training Grounds
October 18, 2010 by brenna · Leave a Comment
I’ve always had a sparking interest in martial arts. When my sister’s fiancé lived in Vancouver, he practiced MMA training with a few friends of his and loved it. When I expressed interest, he gave me a little boxing 101, and actually gifted me my own set of ladies boxing gloves and wrist wraps. However, life happened, and those old boxing gloves served no other purpose than to collect dust in the back of my closet.
In fact, the only boxing they got to see was when they got tossed into the “To Donate” box when I was preparing to move. Little did I know that just a month later I would be sitting in the dojo of a new training centre hearing my instructor suggest we bring our own gloves and wraps in the following weeks. D’oh!
I recently joined the newly renovated Versus Training Centre in downtown Vancouver, located between Abbott and Cambie along West Hastings Street. My decision was the result of a too-good-to-be-true GroupOn offer for one month of unlimited classes, including Total Strength, Agility and Core, Circuits, and Kickboxing. Enthusiastically, I showed up on my first day to an agility and core class, and, for lack of a better expression, got my butt seriously kicked. Although I could barely move the next morning, I managed to peel myself out of bed again for the following day’s total strength class. I was hooked.
The teachers I’ve had so far are great; they are non- intimidating, have great instruction, and are helpful for all levels of students. Because they cap their classes at around 15 students, the teacher is always able to make sure all students have proper form and are benefitting from the exercise. In fact, one teacher was so on the ball that he saw right through my false-struggling bench press . “Hmmm, that weight looks a little easy for you!” Even some of the students are helpful. When partnered up in a strength circuit, in the midst of shaking through what was probably my 44th push up of the morning, my partner coached me (in the midst of his own plank, mind you), “Come on! Pick up your knees – just for the last 10 seconds!”
All and all, I’m totally impressed with this new gym, and am looking forward to sharing my experiences and growth with you as I continue my training. Yesterday, I brought in a variety box of ElevateMe Bars, along with a handy order form for the manager and staff to check out. I’m hoping they will love them as much as I do, perhaps as a nice ‘break’ from all the protein bars and supplements loaded with unpronounceable ingredients that dominate the market, and add them to their snack bar.
For now, I’ll keep my own stash handy in my back pack. Stay Elevated!
On the Move
October 5, 2010 by brenna · Leave a Comment
I’ve finally gotten a chance to sit down and get back to my writing. Since returning from my bike trip through Canada, I’ve been ‘on the move’ and relocating into a new place in Vancouver. Okay. I wish that were true. I’ve actually been relocating to several new places within Vancouver!By November, I plan to be settled down into a permanent place of my own, and meanwhile I enjoy the life of a city-gypsy.
This month, I’ve been up and down, and through and though this city more than ever – it’s almost like my bike trip never ended! Vancouver itself is actually quite a decent training ground for anyone on a bike looking to train their bodies for cycle touring. If you can get out and ride early in the morning and avoid downtown (and hence, all the stop lights and pedestrian crossings), you can pick up a modest speed and encounter some challenging hills. Need more of a challenge? Use your bicycle to help a friend move from one end of the city to the other! Even with fully-loaded panniers and a laundry basket tied to the end of your bike, in Vancouver, no one will bat an eye (and your quads will thank you)!
On a nutritional note, moving from one place to the next can create a fertile environment for slipping into poor eating habits. If the move involves several “temporary” places, it’s hard to stock up on fresh fruits and vegetables if you will only have to pack any leftovers to bring to your next location. This past month, I’ve found ElevateMe Bars (especially the new apple pie ones!) to be extraordinarily invaluable for keeping my protein and nutritional profile on par. I’m also keeping an eye out for fresh and cheap eats within the city for when I’m on the go during meal times. Here are a few of my recommendations:
1) Broadway Sushi (Broadway and Stephens): Fresh, light and affordable. I stopped by for a light dinner before a yoga class and ordered a “Kid’s Combo” for $5. This included green tea, miso soup, a small plate of vegetable sushi rolls and 2 rice-filled tofu pouches. The combination of quick and easily digestible carbs (okay, maybe white rice isn’t the best) and vegetable proteins are the perfect fuel for biking and yoga. I was also impressed because it is rare for me to find a restaurant that allows adults to order kids items, and really appreciate the option! Who knows, maybe with my helmet hair I look 12? Either way, this is a great place for eats!
2) Whole Foods Market (Downtown Robson, Cambie/8th, West 4th/Vine): At first glance, their menu may seem expensive, and it’s easy to get carried away at their incredible salad bar. However, if you poke around a bit you will find some delicious and affordable options here. Often their deli will have a special on one of their prepared foods items, and they have recently come out with an ongoing 2-for-$5 promotion for some of their pre-packaged foods (like salads, pakoras, etc) in their refrigerated section. My must-have item is their wheat free, omega-full kamut and spelt bread for only $0.39. Seriously. Oh yes, and if you still need that dessert but don’t want to splurge, they always seem to have samples going on in the bakery! Don’t tell them I sent you – I think they’re onto me!
3) Greens and Gourmet Vegetarian Buffet (Broadway and Trafalgar): Beware – another delicious, all-vegetarian salad bar! For a quick bite, try one of their baked samosas or a “healthy” piece of raw food pie. My favorite (when I just need a nibble to tide me over until meal time) is their sprouted grain bread. You will find this on the cold salad bar, and $0.62, you will be enjoying a filling, moist, and delicious pod of energy and protein. The staff here is incredibly welcoming – definitely a must-go for the Kitsilano dweller.
So cheers to good eats, warm places to sleep, and the opportunity to live in this beautiful city!
Stay elevated,
Brenna
ElevateMe goes to White Rock!
July 15, 2010 by brenna · Leave a Comment
Just a quick blog here to celebrate my first major training day. This past Wednesday, I took a ride from Vancouver to White Rock, and then back to Surrey, for a total of 75 km. I took a rest over night at a friend’s place and made the ride back to Vancouver the next morning. For a total of approximately 125 km in two days, this training ride was able to give me a pretty good idea of what I’m going to be up against this summer.
But more than just “training”, it was a beautiful ride too. In fact, the route I take is one of my all time favourite bike rides that I have only had the joy of taking two times before this last trip. The scenery is so incredible, which really helps to keep motivated and feeling positive for miles and miles of highway that seem to stretch on forever: From Vancouver, I took the Kent Avenue bike route going East along the North side of the Fraser river. I connected with Marine Drive and rode it all the way to New Westminster, veering onto Front Street for a portion of the ride. From there, I crossed the Patullo Bridge into Surrey, and rode along the King George Highway until reaching White Rock. This is a surprisingly fantastic highway to ride, as cars are extremely courteous and there is an awesome shoulder for cyclists.
All in all, it was a successful ride, and I am feeling more confident about my physical capacity for the long biking days – and epic hills – that lay ahead of me.
Oh yes, and I was saving my ElevateMe bar until I arrived on the beach, just so I could take a picture of it with the giant white rock (do you know how hard that is?!) Honestly, nothing tastes so satisfying like an ElevateMe treat unless it’s an ElevateMe treat after an extraordinary amount of cycling!! Happy riding 
A Day at the Beach
July 12, 2010 by brenna · Leave a Comment
Summer is finally here – YES, it’s even here in Vancouver! The sun is out, dogs are running in the parks, it seems everyone is happy, and life seems swell all around.
* Cue dreamy music *
Aaah, it would just be so wonderful to spend a whole day lying on the beach doing nothing at all…….
**** !!!!!!! ****
With only one month until I leave for my trip, there is no time to procrastinate – let alone spend a whole day at the beach! It is time to get serious about training! In the past few weeks, I have been working on increasing the number of kilometers I ride each day. I am also making sure to practice riding both in the warm sun and while carrying extra weight on my bike in order to prepare for those factors that are sure to affect my performance when I am on tour.
But wait… the beach is pretty warm, and I’m pretty sure the stairs leading down to Wreck Beach would be of some benefit to my calves and thighs, no? I think so!
Yesterday, finding more than a few hours between yoga classes, I decided to take advantage of this extra time and squeeze a few extra kilometers into my day. Starting at Kerrisdale Community Center, I rode all the way up Marine Drive and down to Wreck Beach on the UBC Campus. It was such a gorgeous route, and very little traffic made for peaceful riding. Since I hadn’t had lunch yet, the wild raspberries and salmon berries along side of the road made for an extra-delicious boost of energy!
11 km later, I arrived at (the top of) the beach, and worked my way down the steeply 473 stairs to the ocean. This was my first visit to Wreck since last summer, and after throwing off my shoes and sinking my feet into that warm sand, I knew it had been too long! I was hot as a habenero and so immediately made my way down to the water. As soon as I my feet touched the tide, my whole body was re-energized. I couldn’t resist; I threw off all of my clothes and went straight into the water!
Weeeeeeeeeeee!
Best…training day… ever.
After I had my moment, I wrapped myself up in my only dry piece of clothing, and laid in the sun, waiting for it to dry me. With just enough time to ride to yoga and have a bite to eat before hand, it was time to head back up to my bike.
Oh yeah… those stairs!
Alllllllll the way back up those infamous Wreck Beach stairs I went, needless to say much slower and less enthusiastically than when I was coming down. A chocolate acai berry brownie ElevateMe! Bar gave me just enough energy to ride the 10 km back to Kitsilano. After having some dinner at Whole Foods Market– make that a LOT of dinner – I taught my two evening yoga classes at Yogacara Studio. The 12 km, generally uphill trek home was the last bit of biking I was able to squeeze in before the end of the day. Needless to say, I had a great sleep!
Today, my calves “thank me”, and I feel just a little bit stronger and more prepared for my trip.
Now, if only every training day could include a dip in the ocean!
* Interested in learning more about my ride this summer? Check out my new webpage at http://themooncycle.webs.com, or join “The Moon Cycle” page on facebook. Happy riding to you!
A Few of my Favorite Things
June 7, 2010 by brenna · Leave a Comment
On active days, I need to pay more attention to the kinds of foods I put into my body. Am I eating enough? What kinds of nutrients do I need after a training ride? What will provide sustainable energy without making me feel like I’ve just eaten a brick? Here is a list of a few of my favourite things to eat on training days….
1) Whole Foods Market bulk bins – Deciding what to get can be challenging, given the overwhelming variety of trail mixes, nuts and dried fruits available at Whole Foods. You can innie-minnie-miney-mo, of course, since you are bound to pick something delicious, but my favourite is a toss-up between Energy Nuggets, soy nuts, and any of their bulk granola. I try to remember to bring my reusable snack mix bag so I don’t have to use a new plastic one. You can buy these too at Whole Foods!
2) ElevateMe! Matcha Green Tea with Cranberries bar – Green tea, cranberries, ElevateMe… need I say more? This is by far my favourite energy bar flavor from ElevateMe. I like that it’s already divided in to three pieces, so I can break off a square and go if I need a quick burst of energy. Sometimes I’ll break off a square or two to have as dessert after a post-training dinner.
3) Emergen-C Immune Defence 1000mg vitamin C pack – There’s something really satisfying about drinking vitamin water. As I drink one, I can imagine all of the vitamins permeating right into my body to provide immediate energy and enthusiasm. Emergen-C packs provide the same satisfaction, but without any weird additives or artificial sweeteners. I can boost my immune system (which is always a concern of mine) with this formula that includes 1000mg vitamin C, enhanced zinc, vitamins A and D, and extracts from hibiscus and elderberry. Better yet, I can skip the plastic bottle and save money with this alternative to vitamin water!
4) Buttercup Squash, aka Kabocha Squash – Because it’s pretty heavy, I usually have this for breakfast a few hours before I begin my day. It is rich, sweet, filling and provides healthy carbohydrates for sustainable energy. I keep it pretty simple: steam or bake for approximately 10-20 minutes, or until soft, and serve with salt and pepper. ¾ cup of this cooked delight is provides 30 calories, 70% of your vitamin A and 7 carbohydrates. Save the seeds to toast as a snack for later!
5) Apples and Bananas – Both are simple and easy to eat (sometimes I eat em as I ride!). Apples have an uncountable number of health benefits (check out http://www.besthealthmag.ca/eat-well/nutrition/15-health-benefits-of-eating-apples), and since they are mainly carbohydrates and water they make for a perfectly balanced energy snack. Bananas are rich in potassium, and as we all know, after a good sweaty workout, it is important to replenish the various electrolytes of the body, one of which is potassium. Bananas are super easy to carry in a backpack without worrying about a mess (just don’t put it at the bottom!) and, like most fruits, are easily digestible so you can eat them before or during a training session. Try tossing a peeled banana in the freezer for an ice-cream-like treat on hot summer days!
Cycler’s Confession
May 26, 2010 by brenna · Leave a Comment
As each day passes, I am that much closer to the cycling trip that will take me across Canada this summer. In fact, as of this writing, it is a mere 58 days until I leave! I am fully aware of the importance of training, but since the purpose of my ride is to raise money for a charity, I have been able to avoid thinking about the actual biking aspect by keeping busy with various fund raising projects and promotional events – until now! It is only in the past few weeks that I have really started to think about training, and I realize that for each day I sit around and think about it, I put off an entire day’s worth of preparing my body. Nonetheless, I am human, and I will be the first to admit:
There are some days I just don’t feel like biking - At all.
Now, biking isn’t just something I do for recreation. Like many folks in Vancouver, my bicycle is also my main method of transportation. Because I teach and work in various areas of the city, my average commute can range anywhere from 25 to 40 km per day. On a day off (which is a rarity), I will usually have to travel at least 10 km just to accomplish the simple errands of my daily life. In other words, there never really is a day where I am not required to be riding whatsoever.
However, on the days where I am only required to travel a short distance, I like to find ways to change up my fitness routine. To keep things “fresh”, while continuing to build the strength and endurance I require for my trip, I head to the park for a fun and energetic work-out.
Here is the circuit I created this week using the various play structures, paths and benches at my favourite park. Enjoy!
- Run to the park (5-10 minutes). Warms up body and gets cardiovascular system ready for work-out.
- Perform approximately 20 walking lunges (6 meters) along side of the community center: From standing with hands on the hips, step one foot approximately one meter ahead of the other, like you are taking a long stride, and bend both knees to a lunge. Your back knee should be about 2 inches from the ground, and your front knee does not go over your toes. Keep your upper body still. Works entire lower body and core.
- Perform 10 bench dips. Sitting on the edge of a bench, place your hands on either side of your hips with the fingers pointing forward. Walk your legs away from the bench, either with knees bent and feet flat on the ground about hip distance apart (easier) or legs fully extended and heels on the ground with the legs together(harder). Slide your bum off of the bench and bend your elbows 90 degrees. Press your body back up. Make sure your arms stay parallel to eachother and don’t over-bend or hyper extend your elbows. Works back of arms.
- 4) Perform 10 bench push ups. Place your hands on the back of the bench a bit wider than shoulder distance apart. Walk the feet back until you are in a plank position. Bend the elbows like a push up, and straighten, without locking, the elbows back to a plank. Works biceps and chest.
- Hip exercises: Lean over and place your hands on the back of the bench. Ensure your spine is straight, and bend your knees if you need to. Lift your right leg directly out to the side and lower down. Repeat for 5 reps. Continuing with the right leg, take our right leg directly behind you. Lower down and repeat for 5 reps. Repeat on other side. Works hips and glutes.
- Repeat exercises 3, 4, and 5 for one or two more sets.
- Perform 20 walking lunges away from bench.
- Monkey lifts: At the play structure, hold onto the monkey bars and let your legs dangle below you. Without moving your upper body, bend your knees and lift your thighs towards your chest. For more of a challenge, keep legs straight, and lift legs 90 degrees straight ahead of your body. Repeat 10 times, for 2 or 3 sets, taking a 60 second break in between. Works abs and stretches arms.
- Stretching on the grass: Take 10-15 minutes to cool down and stretch. Make sure to stretch the arms, the legs, the hips and the chest and hold each stretch for 30 – 60 seconds.
- Light jog back home (5-10 minutes). Cools down the body.
* The suggestions given in the above article are not meant in any way to be taken as medical advice or in place of a physician’s course of treatment. Please consult your doctor before beginning a new fitness regimen, like yoga, and always respect the limitations of your own body!
* Interested in learning more about my ride this summer? Check out “The Moon Cycle” page on facebook, or email me at yogabee@live.ca
Optimizing Oxygen for Better Performance!
May 11, 2010 by brenna · Leave a Comment
As I write this, it is exactly 84 days until I leave. On July 22nd, I hop on my bicycle and begin a 2500 km eastward-bound journey from Vancouver, BC to Winnipeg, Manitoba. Each day that passes, I realize the growing need to get serious about training!
Although I am on my bike every single day of my life, and usually do no less than 25 km per day, I know it is necessary to do both distance- and incline- related training. My journey across this large landmass is sure to demand a much greater supply of energy and endurance than does my daily commute through the city; hence, it is time to get my butt in gear (in this case – quite literally!).
It is clear that I must prepare both my body and mind for the physical and mental obstacles or challenges that are sure to arise along the ride. As a yoga teacher (and student!) I have experienced the benefits of breathing, relaxing and increasing body awareness and am finding ways to incorporate these yoga techniques into my training.
In today’s blog, I will explain the importance of breath and how learning to breathe deeply can benefit your performance.
Importance of Breathing:
Simply put, in order to convert fuel into energy, muscles require oxygen. When oxygen is used in this way, it is called ‘aerobic (with oxygen) metabolism’ and it is the ideal process for the body to use during exercise. Any activity that demands a great deal of energy use will require a greater oxygen supply to enable this form of metabolism.
Sometimes, the body is unable to keep up with the demands for oxygen, and this is when ‘anaerobic (without oxygen) metabolism’ occurs. For example, in the first few minutes of exercise, when the body has not yet increased the heart rate or breath rate, the demands of oxygen temporarily exceed the supply. Lactic acid begins to form in the muscle as a byproduct of anaerobic metabolism. Ideally, enough oxygen is soon available, and the acid is removed from the system. However, if you continue to exercise strenuously, or over an extended period of time without rest, lactic acid will continue to accumulate and eventually the muscles will fatigue.
Learning to increase the availability of oxygen through proper breathing, therefore, should be an important aspect in any athlete’s training programme!
Breathing Techniques:
Full belly breathing:
Practice this exercise for 5 – 10 minutes every day during training. Do it at a regular time each, such as first thing in the morning, or immediately before bed, to help build it into your regular routine. Read through the instructions a few times before practising, or allow a friend to read them aloud to you as you close your eyes and follow.
Sit on the floor in a comfortable positon that enables you to have a straight and relaxed spine. If you need, sit in a chair, lean against a wall, or even enjoy this breathing exercise lying down (as long as you’re not tempted to drift asleep!). Take both hands onto the belly and allow the middle fingers to connect at the center. Close your eyes and begin to notice your breath. Notice where the body feels naturally open and relaxed, and where the breath is moving in the body. Is your breath moving more into the belly or into the chest? How does the inhale compare to the exhale in length and smoothness? With each consequent breath, allow the breath to slow down, and the inhale to become even with the exhale. If it is helpful, breathe in to a count of 4, and breathe out to a count of 4.
With the hands on the belly, begin to deepen the breath. As you inhale, feel the belly expanding as the middle fingers move away from each other. As you exhale, allow the belly to soften back as the fingers come back together. Inhale feeling expansion. Exhale feeling softness. Continue breathing like this for as long as feels comfortable.
If you are not used to deep breathing, you may become dizzy as the body takes in more oxygen. If this occurs, return to regular breathing. As with any new exercise, especially if you have any underlying conditions, please contact your physician to ensure that deep yoga breathing is a safe practice for your body!
Incorporating Breath During Training:
- Begin each training session with a few minutes of breathing to supply the muscles with an abundance of oxygen
- When challenged (riding to the top of a hill, sprinting the last few meters of your race, etc), focus on deep belly breathing
- Incorporate breathing into your pre- and post- session stretching. Breathe in deeply, and as you exhale, allow the body to deepen into the stretch. Be sure to hold each stretch long enough (at least 30 seconds, ideally 1-2 minutes) to allow the muscles to release.
- Complete each training session with a few minutes of breathing. This will help the body to remove any lactic acid build up that may have occurred during exercise.
Yoga for Cyclists
May 10, 2010 by brenna · Leave a Comment
I have been both an avid cyclist and yoga teacher in Vancouver for nearly two years. Naturally, I have come across many people in the cycling community looking for a good stretch! Many have expressed an interest in yoga, but have felt intimidated by the thought of attending a class at a studio. The picture of a cliche yoga class (a large, sandalwood-scented room full of only the uber-flexible, moving as one unit, and chanting in another language) can be daunting to someone who might feel they are less flexible, coordinated, or knowledgeable about human anatomy. This is unfortunate, because it is often this intimidation that keeps the people who need yoga the most from giving it a try.
The most common question I receive from the yoga-curious is “Am I too inflexible to do yoga?” A legitimate concern, perhaps, but in reality, being too “inflexible” to do yoga is almost as illogical as being too hungry to eat! With that said, it is important to choose a class with a teacher that will provide modifications for beginners and those with injuries. Look for a yoga studio or a class at a community center that offers an introductory class for beginners, and if they don’t have one, ask what teachers provide a slower or more gentle class.
For now, here are three simple yoga postures you can do in the privacy of your own home. These postures will help to improve the flexibility of your hips and legs, as well as strengthen your lower back.
Two knee twist – Lie on your back with your knees together towards your chest (modify by keeping the feet on the ground). Inhale with your knees in center, and exhale to take the knees over to the right side. Place your right hand on top of the knees, and extend the left arm to the left, looking out over your left thumb. Stay here for 5-10 breaths. Switch sides.
Supine pigeon – Lie on your back with your feet on the floor directly below your knees, hip distance apart. Pick up your right foot and place the outer blade of your foot on your left thigh. Flex your toes towards your knee and let the right knee move forward (shin is parallel with the floor, and is moving forward to become parallel with the wall in front of you). If you feel a stretch, stay here. Optional: pick up the whole piece and interlace your fingers behind your left thigh. Inhale to relax and draw your tailbone towards the ground, and exhale to draw the legs closer to the chest. Take 5-10 breaths, and repeat on the other side.
Butterfly – Sit up and take the soles of the feet together. If your low back is round (ie. slouching), use some height (a block, firm pillow, or a rolled up blanket), and slide forward to come to the tops of your sitz bones. This should help to move the low back in. If it doesn’t, take your hands behind you and lean back until you can feel your tail bone lifting and your low back moving inwards. If the pelvis is directly upright and you feel balanced, hold on to your feet or ankles and let your knees move towards the floor. Take a deep inhale, and only if your knees are relatively close to the ground, begin to draw your chest towards your toes, keeping your low back in. Stay here for 5-10 breaths.
* The suggestions given in the above article are not meant in any way to be taken as medical advice or in place of a physician’s course of treatment. Please consult your doctor before beginning a new fitness regimen, like yoga, and always respect the limitations of your own body!
* Interested in attending a “yoga for cyclists” class in Vancouver? Email Brenna at yogabee@live.ca for more information on current classes, or to get one started near you!
-
Recent Posts
-
Categories
-
Archives
- August 2011
- July 2011
- June 2011
- May 2011
- April 2011
- March 2011
- February 2011
- January 2011
- December 2010
- November 2010
- October 2010
- September 2010
- August 2010
- July 2010
- June 2010
- May 2010
- April 2010
- March 2010
- February 2010
- January 2010
- December 2009
- November 2009
- October 2009
- September 2009
- August 2009
- June 2009
- May 2009
-
Links
Brave Media Internet Marketing Vancouver