Ingredients:

• 2 Tbl Coconut oil (melted)
• 1/3 Cup Tahini
• 3 Tbl Molasses
• ¾ Cup Coconut Sugar
• 2 Flax Eggs (2 Tbls flax + 5 Tbls water whisked and left to sit for 5 minutes)
• 1 tsp Vanilla
• 1½ tsp Ground Ginger
• 1 tsp Ground Cinnamon
• ¼ tsp Ground Nutmeg
• ½ tsp Baking Soda
• 1 tsp Apple cider vinegar
• ½ tsp Salt
• 1 Cup Buckwheat Flour

To sprinkle on top:

• ¼ Cup Coconut Sugar
• ¼ tsp Ground Cinnamon
• ¼ tsp Ground Ginger

Method:

1. Preheat the oven to 180ºC and line a cookie sheet with baking paper.
2. Make flax egg if not already prepared.
3. In a bowl or stand mixer, beat together the coconut oil, tahini, molasses, and coconut sugar until smooth. Add the flax eggs and vanilla and mix until smooth.
4. In a separate bowl, mix together the ginger, cinnamon, salt, nutmeg, and buckwheat flour to form a dry mix.
5. Pour dry mix on top of the wet mix into a little mound, then create a little well in the top of the dry mix. Place baking soda in well and then pour over the apple cider vinegar. Allow to foam and then mix everything together well.
6. In a separate small bowl, combine the coconut sugar, cinnamon, and ground ginger to sprinkle on top.
7. Roll dough into small balls, then press to slightly flatten on the tray and sprinkle spiced sugar mix on top.
8. Bake for 15 minutes or until the cookies have puffed and are cooked through. You can bake for an extra minute or two for crispier edges.
9. Let cool for 5 minutes on the cookie sheet and then move to a cooling rack to cool completely. Enjoy!

The post Christmas Gingerbread Cookies appeared first on Byron Yoga.

As a Physiotherapist one of the most common yoga injuries I see is anterior shoulder pain that has been caused by practicing Chaturanga Dandasana. People generally describe their pain as an ache that has been niggling for a while and just never seems to get better. They can still practice most postures, but the worst pain is when they are in Chaturanga and they often modify their practice to avoid this asana.

Once we start to really explore into their Chaturanga technique the reason for their pain generally becomes clear. The force this posture is putting their body through is not being matched by an equal activation of their muscles. This imbalance causes the load to be taken up by tendons and joints which have now become overloaded and painful.

So, I wanted to share some of my Chaturanga tips on how you can increase your strength, reduce the chance of injury and, if you are teaching, how you can help correct your students. The first thing is to get out your phone and take a video of your, or your student’s, Chaturanga from side on to see the alignment. This can be surprising or even confronting as often what we think we look like can be a little off the mark, but it gives a huge insight into what needs to be worked on. The next thing is start to move the posture closer to these four alignment goals:

Alignment Goals

1. Shoulders not dipping lower than your elbows
   (This will reduce the compressive load on the tendons at the front of your shoulder)
2. Elbows not bent more than 90 degrees
   (This will reduce the load on the triceps tendons in your elbow)
3. Elbow slightly behind your wrist
   (This will reduce compression of your wrist joints)
4. Hips not lower than your shoulders
   (This will reduce the compression of the joints in your lower back)

The next question is how to achieve this alignment? My mantra to help reduce shoulder pain in Chaturanga is to increase the activation of the surrounding shoulder muscles. So, here are four of my favourite muscle activation cues to help with each of the above alignment goals.

Muscle Activation Cues

1. Activate your hands on the mat as if you are opening two jam jars
   (This activates the external rotator muscles in your shoulders keeping your elbows by your side and broadening your chest)
2. Press the floor away, imagine you are doing a push up
   (This activates your triceps muscles and stabilises your elbow)
3. Draw your hands back towards your toes as if you are squeezing the mat together
   (This will activate your latissimus dorsi muscle to stabilise the front of your shoulder)
4. Lift your pubic bone closer to your sternum and feel your stomach muscles contract
   (This activates your rectus abdominus muscle strengthening the front of your torso)

All of these cues increase muscular activation, which is great for reducing pain, but they will make the posture feel much more challenging. For this reason, I suggest teachers offer one cue each time students are in the pose. As the pose is usually repeated several times during a class, teachers should be able to cover all the cues in one session.

You can also consider going back to the video you took and seeing which area of alignment needs the most refinement and start there. Then slowly work your way through the others.

Another good tip is to try the muscle activation cue while in (high plank) before moving into Chaturanga. This is easier to hold and implement the cues so giving the muscles a heads up as to what you are about to ask them to do once you get into Chaturanga.

Just like all new things start slowly with these changes. If you’re teaching don’t expect your students to incorporate all the refinements in one go. Add in one new thing at a time and as the body gradually adapts then add in another. Fatigue is a sign that you are on the right track! Keep up the practice and you will see positive results.

The post Chaturanga with Strength appeared first on Byron Yoga.

(Serves 4)

Ingredients

• 250g pack of Pad Thai noodles
• 2 carrots, cut into slices
• 1/2 a cauliflower, cut into florets
• 1 broccoli, cut into florets
• 1 capsicum, cut into slices
• 1 zucchini, cut into slices
• 1 block of tempeh or tofu, cut into cubes
• 1/2 a cup of coconut oil

For the Sauce

• 1 cup peanut butter
• 1 cup tamari sauce
• 1 cup coconut milk
• 2 TBSP coconut sugar
• 2 TBSP sesame oil
• 3 limes juiced

Method

1. Bring a pot of water to the boil over high heat and soak noodles until soft, about 5 minutes. Strain and set aside.
2. In a wok, stir fry vegetables and tempeh until cooked, about 10 minutes.
3. In a separate pot, mix all ingredients for the sauce and bring to the boil.
4. Add noodles and sauce into the wok containing the vegetables and tempeh and mix to combine.
5. Serve garnished with fresh coriander, toasted cashews and chili. Enjoy!

The post Vegan Pad Thai appeared first on Byron Yoga.

The post What are the next step for your yoga journey? appeared first on Byron Yoga.

Technique: Primary Instructions

• Take two or three blankets neatly folded to stack-size, and place one on top of each other about one hand distance from wall. The folded edge is out away from wall, blankets stacked by about 1 cm each towards wall
• Run fingers along edge of blanket to ensure it is well-folded
• Sit on left side of mat with right hip to wall
• Place a strap around the arms, slightly above the elbows
• Pivot around and lie down along mat with legs raised up the wall; buttocks resting on floor, ideally touching wall
• Check distance of shoulders from edge of blanket is 4-5 cm
• Keep knees together, feet together. Heels stay in position on the wall as you pivot on heels and take toes to wall, bending knees and working hips towards the centre of the room
• Quickly place palms onto back with fingers pointing towards buttocks. Work elbows in towards being shoulder-width apart
• Neck and face relaxed, breath calm. Don’t turn the head

Option 1

• Straighten legs and keep heels touching the wall

Option 2

• Straighten one leg at a time, keeping the thighs and hips the same distance from the wall

To release:

• Place feet to wall
• Remove strap
• Remove hands, roll down and hug knees to chest

Common Misalignments

• Blankets incorrect distance from wall, facing wrong direction or badly folded
• Head incorrectly aligned with blankets, eg head on blanket
• Tension and/or pressure in face, throat or breath
• Spine rounded and/or chest collapsed
• Elbows splaying out
• In Option 2, feet further from the wall than the hips

Safety

• Release if any strain is felt in the neck and/or face. The breath should be relaxed and smooth while in the posture
• Do not turn the head when in the posture, always keep eyes looking upward
• Use 2-3 blankets to support the neck
• The neck should never experience more than a gentle stretch

Contraindications and Cautions

• Untreated high blood pressure
• Menstruation
• Neck injury
• Acute kyphosis: practice an alternative such as Setu Bandha Sarvangasana
• Pregnancy: avoid unless student is quite experienced
• Salamba Sarvangasana is considered to be an intermediate to advanced pose. Do not perform this pose without sufficient prior experience or unless you have the supervision of an experienced instructor
• For safety, this pose should be first demonstrated to beginners

Benefits

• Stimulates the thyroid and parathyroid glands in the neck, which help to regulate the hormones in the body
• Reverses effects of gravity and rests the heart
• Increases vitality
• A deep neck release
• Cooling and calming pose
• Opens the chest, increases thoracic girdle strength and improves breathing

The post Salamba Sarvangasana (Shoulder Stand) appeared first on Byron Yoga.

Technique: Primary Instructions

• Take two or three blankets neatly folded to stack-size, and place one on top of each other about one hand distance from wall. The folded edge is out away from wall, blankets stacked by about 1 cm each towards wall
• Run fingers along edge of blanket to ensure it is well-folded
• Sit on left side of mat with right hip to wall
• Pivot around and lie down along mat with legs raised up the wall; buttocks resting on floor, ideally touching wall
• Check distance of shoulders from edge of blanket is four to five cm
• Keep knees together, feet together. Heels stay in position on the wall as you pivot on heels and take toes to wall, bending knees and working hips towards the centre of the room
• Quickly place palms onto back with fingers pointing towards buttocks
• Work elbows in towards being shoulder-width apart
• Neck and face relaxed, breath calm. Don’t turn the head.

To release:

• Remove hands, roll down and hug knees to chest

Note:

• The feet are on the wall at knee-height, shins parallel to floor
• Ideally feet and knees together, excepting sacroiliac concerns, then feet and knees are hip-width apart
• For tight neck/shoulders have the hips lower, creating less angle on neck. As student becomes more supple, bring hips away from wall towards middle of room encouraging a straight line of knees, hips and shoulders

Common Misalignments

• Blankets incorrect distance from wall, facing wrong direction or badly folded
• Head incorrectly aligned with blankets, eg head on blanket
• Tension and/or pressure in face, throat or breath
• Spine rounded and/or chest collapsed
• Elbows splaying out

Safety

• Release if any strain is felt in the neck and/or face. The breath should be relaxed and smooth while in the posture
• Do not turn the head when in the posture, always keep eyes looking upward
• Use two to three blankets to support the neck
• The neck should never experience more than a gentle stretch

Contraindications and Cautions

• Untreated high blood pressure
• Menstruation
• Neck injury
• Acute kyphosis: practice an alternative such as Setu Bandha Sarvangasana
• Pregnancy: avoid unless student is quite experienced
• Salamba Sarvangasana is considered to be an intermediate to advanced pose. Do not perform this pose without sufficient prior experience or unless you have the supervision of an experienced instructor
• For safety, this pose should be first demonstrated to beginners

Benefits

• Stimulates the thyroid and parathyroid glands in the neck, which help to regulate the hormones in the body
• Reverses effects of gravity and rests the heart
• Increases vitality
• A deep neck release
• Cooling and calming pose
• Opens the chest, increases thoracic girdle strength and improves breathing

The post Salamba Sarvangasana (Supported Shoulder Stand) appeared first on Byron Yoga.

• 1 1/2 cups of Walnuts
• 1 1/2 cups of pitted Medjool Dates
• 1/2 cup of Shredded Coconut
• 1/4 tsp Cinnamon
• Pinch of Salt

Base Method:

1. Place walnuts in food processor and whiz up until they form a fine crumble
2. Add remaining ingredients and whiz until all are well combined
3. Line a spring-form cake tin with baking paper in the bottom
4. Spread base layer evenly across and firmly press down and mould in to the tin using the back of a spoon

Cheezecake:

• 3 1/2 cups of Soaked Cashews
• 1 can of Coconut Cream
• 1/2 cup Coconut Oil (melted)
• 1/2 cup Maple Syrup
• 2 Cups of fresh (or thawed frozen) Strawberries
• 1 tsp Vanilla
• Pinch of Salt

Cheezecake Method:

1. Place coconut cream, maple syrup, melted coconut oil, vanilla and salt all in a blender and blend for a moment until combined
2. Add half the amount of cashews and blend until smooth
3. Add remaining cashews and blend until smooth once again
4. Pour just over half of the mixture in to the cake tin evenly and place in the freezer
5. Add the strawberries to the remaining mixture and blend until smooth
6. Once the first layer is firmly set pour the strawberry layer on top and return to the freezer to set once again
7. Once set, remove from the freezer and allow to soften slightly to slice and serve

Option: Fresh strawberries to garnish and / or blend some extra strawberries in to a sauce and pour over the top

Note: store in the fridge and it can be kept in the freezer for several weeks

The post Yummy Strawberry Cheezecake appeared first on Byron Yoga.

Ingredients:

• 2-4 potatoes (can be sweet potatoes or original)
• Olive oil (enough to coat the potatoes)
• Salt & pepper to taste
• Optional seasoning eg cumin seeds, dried herbs, rosemary

Method:

• Set oven to 250C
• Cut potatoes into desired wedge shape keeping a thickness at 2-3cm (so they don’t become fries!)
• Scatter on a large baking tray
• Add oil and seasoning. Massage and toss to evenly coat the potatoes
• Put in the hot oven at the high heat
• After 10 minutes check them. One side should be starting to go golden (They may need a little longer, every oven is different)
• When the underside is turning golden, loosen them with a spatula turning them over, or with large quantities (like at Byron Yoga Retreat Centre) tossing them.
• Return to the oven for another 10 minutes on the high heat
• Then turn the oven down to 150C and cook for about another 30 minutes
• Check them after about 20 minutes and then every 5 minutes to make sure they don’t overcook

Vegan Aioli

Serves 4 portions of wedges (if using a large blender, you may need to make double quantity and store in fridge in a sealed jar for up to a week)

Ingredients:

• ½ Cup olive oil
• ¼ Cup freshly squeezed lemon juice
• 2 Teaspoons of honey (optional for non vegans)
• 1/3 Cup of hulled tahini
• ¼ Cup of filtered water (you can add more if the mixture is too thick)
• ¼ Teaspoon of asofetida hing (garlic substitute) ((or you could use garlic))
• Optional additions: fresh chives or seeded mustard

Method:

• Blend in a nutribullet or blender
• You can play with quantities, adjusting for taste and to allow for different brands to have varied flavour

Healthy Tomato Ketchup

Ingredients:

• 3 Cups of chopped tomatoes
• Optional: chopped capsicum
• 1/8 Cup of coconut sugar
• 1 Tablespoon olive oil
• Salt & pepper to taste
• ¾ Teaspoon of Cajun
• ½ teaspoon smoked paprika

Method:

• Using a medium heat, splash the olive oil into a pan
• Add spices and then tomatoes (and capsicum if using), cook until the tomatoes are soft and the mixture is gently simmering
• Add sugar and then let the mixture reduce down
• Season to taste, you could also add a squeeze of lemon or a dash of vinegar
• Serve as a chunky chutney or blend for a smooth ketchup

Serves 4

The post Oven Roasted Wedges with Vegan Aioli and Healthy Ketchup appeared first on Byron Yoga.

The questions are mainly what we would expect of a Level 2 teacher training standard, so even if you only get a few correct you should feel proud.

1. What is the name of this pose?

A Navasana
B Vajrasana
C Natarajasana
D Kapotasana

2. Both are Bakasana variations, but what is the difference between Crane and Crow pose?

A In Crane you lift one foot off the ground
B In Crane you have straight arms in Crow slightly bent
C In Crow you look up and Crane you look down
D In Crow you come onto finger tips

3. Which of these are the correct Ayurveda dosha?

A Pitta, Kabha, Vitta
B Patta, Kapha, Vitta
C Patta, Kabha, Vata
D Pitta, Kapha, Vata

4. Which of these statements about Ayurveda dosha imbalances is correct?

A Pitta, those with too much fire energy, should not over indulge in spicy foods
B Vatta, those with too much wind energy, should not eat warm and grounding food
C Kapha, those with too much earth energy, should eat lots of dairy and carbs
D The science of Ayurveda does not include any recommendations on dietary advice

5. Which of these is NOT a Yama?

A Ahimsa
B Saucha
C Asteya
D Brahmacharya
E Aparigraha

6. Which of these is NOT a Niyama?

A Truthfulness
B Contentment
C Self Discipline
D Self Study
E Surrender to the divine

7. In Sutra 1.2 [Yoga chitta vritti nirodhah] what is said by Pantanjali to be the process, or the definition, of yoga?

A Yoga is the ability to put your foot behind your head
B Yoga is the process of stilling the activity of the mind
C Yoga is the ability to sit in meditation
D Yoga is the process of practicing non-attachment

8 In Sutra 2.3 how many Klesha (obstacles) are listed?

A 5
B 4
C 3
D 2
E 1

9. Which Klesha is the root of all the others?

A Avidya (ignorance)
B Asmita (ego)
C Raga (desire)
D Dvesha (aversion)
E Abhinivesha (fear of death)

10. Which of these is not a pranayama practice?

A Viloma
B Nadi shodhana
C Ujjayi
D Nidra
E Kapalabhati

11. Which of these is NOT one of the 8 Limbs?

A Meditation
B Concentration
C Withdrawal of senses
D Breathing exercises
E Self inquiry

12. Which of these is not a single pointed focus meditation technique?

A Japa
B Kirtan
C Mantra
D Chakra
E Soham

13. Which of these statements is correct?

A Restorative poses are not held for as long as Yin poses
B Yin yoga uses more props than Restorative yoga
C Restorative is derived from Iyengar yoga and Yin is related to ancient Chinese practices
D Restorative poses place a healthy amount of stress on fascia, Yin is totally passive
E There is no difference between Restorative and Yin yoga

14. Which of these statements is NOT correct?

A During menstruation you should practice strong backbends and twists
B During pregnancy you should avoid compression of the stomach
C During menopause you should focus on strengthening postures
D During pregnancy you should focus on opening the pelvic area
E During menopause you should practice supported inversions

15. What is the name of this pose?

A Mayurasana
B Krounchasana
C Svarga Dvijasana
D Kukkutasana

Here’s a guide to our recommendations depending on the results:
0-3 correct: we suggest you start by booking a retreat at Byron Yoga Retreat Centre
4-6 correct: could be time for a Level 1 yoga teacher training (or another Level 1)
7-9 correct: sign up for a Level 2 training or, if you don’t have Level 1, the 500 Hour
10-12 correct: check out our Modular Course options to fill in your knowledge gaps
13 -14 correct: please apply for a job at Byron Yoga Retreat Centre

The post Yoga Quiz – test your yogability appeared first on Byron Yoga.

Jetting off to a remote tropical island resort, managed by expatriates, that flies in most of it’s food (and all it’s bottled water!) to stay in air-conditioned accommodation furnished with imported luxuries and state-of-the-art electronics –  might not be the soft carbon footprint of a true yogi!

So when you come to book a retreat it’s admirable to consider the environmental impact and the sustainability of the retreat centre as well as the accommodation, food and program (we know these are important too!).

If yoga retreats in northern NSW are your nearest options, choosing Byron Bay over Bali, Goa or Sri Lanka would significantly reduce the carbon footprint of your trip. To calculate the exact amount of carbon dioxide emissions and the offset amount go to this calculator.

Byron Yoga Retreat Centre is not a luxury resort but it is comfortable and restful with a focus on sustainable features and policies. We have rainwater tanks, compost toilets, most of our hot water comes from a solar heating system and the mineral salt swimming pool is also heated by a solar system.

Much of the produce for the menu comes from our organic onsite garden. We follow the principal of SLOW food ‘ Seasonal, Local, Organic and Without processed food. So we work with local suppliers to ensure our food is fresh, locally produced and organic where possible.

When you come to Byron Yoga Retreat Centre for a retreat or teacher training we will give you a short tour of the site and explain our eco principles including the compost toilets and recycling programs. If you have booked into an 8-day retreat program you will enjoy a garden tour and a cooking demonstration using some ingredients you have picked yourself!

With it’s unique Byron Bay location, close enough so guests can cycle to the beautiful beach and iconic town (bikes provided) and its natural beauty and tranquility, Byron Yoga Retreat Centre is the first choice for affordable and sustainable yoga retreats in NSW.

The post Eco Yoga Retreats NSW appeared first on Byron Yoga.