Bindu Yoga Studio in Del Mar

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Tisha

"FABULOUS STUDIO!!! Great classes! Great People! I am LOVING the classes! They are really improving so many aspects of my life!"
2014-02-17T09:13:55+00:00
"FABULOUS STUDIO!!! Great classes! Great People! I am LOVING the classes! They are really improving so many aspects of my life!"

Ken ( Del Mar, CA )

"Bindu Yoga Studio Del Mar, has inspired me to continue my Yoga practice. At times in the past, I had felt like giving up Yoga and trying something else;"
2014-02-17T09:16:00+00:00
"Bindu Yoga Studio Del Mar, has inspired me to continue my Yoga practice. At times in the past, I had felt like giving up Yoga and trying something else;"

Elizabeth (Rancho Penasquitos)

"Bindu Yoga Studio is a special place to practice as a beginner or advanced student. The classes are small and personalized & all of the teachers are exceptional..."
2014-02-17T09:14:51+00:00
"Bindu Yoga Studio is a special place to practice as a beginner or advanced student. The classes are small and personalized & all of the teachers are exceptional..."

Susan

"16 months ago I decided to dedicate my mind and body and soul to the practice yoga. It was the very best decision I could have made for myself and my spirituality..."
2014-02-17T09:15:16+00:00
"16 months ago I decided to dedicate my mind and body and soul to the practice yoga. It was the very best decision I could have made for myself and my spirituality..."

Alisa

"I was new to yoga and did not know what to expect. Bindu Yoga Studio Del Mar has a beautiful atmosphere, great classes with very friendly, knowledgeable & supportive..."
2014-02-17T09:15:41+00:00
"I was new to yoga and did not know what to expect. Bindu Yoga Studio Del Mar has a beautiful atmosphere, great classes with very friendly, knowledgeable & supportive..."
BINDU YOGA STUDIO
1130 Camino Del Mar, Suite D
Del Mar, CA 92014
858-369-0444
tristen@binduyogastudio.com

Bindu Yoga Studio

Stress, who needs it?

“It can be argued that stress is the number one killer in the Western world today.”

~ Dr. Timothy McCall

Although a certain amount of stress is unavoidable in today’s world of go, go, go, the amount of stress we as a society experience is now becoming one of the leading causes for diseases.  When we experience too much stress in our lives and not enough rest, problems arise.

Stress activates our sympathetic nervous system, our flight or flight response.  This is a healthy and normal reaction to situations in life.  The stimulation of the sympathetic nervous system causes blood to divert from the digestive organs to our muscles to prepare to run for our lives.  Our blood also thickens to help us clot if we get cut in our flight, which makes it harder for our heart to pump the blood throughout our bodies.  Our bodies don’t differentiate the difference between running from a hungry lion, or losing our cell phones.  All stress is the same stress to our body.
Our opposing nervous system, the parasympathetic nervous system, is our rest and digest response.  It is the “all is good, ” state of being.  This nervous system helps our heart rate to slow and blood pressure to drop.  Blood is now moving to the digestive organs so our bodies work in harmony.

So how does yoga work to stimulate our feel good response?  Even if we are working hard in our practice, we are still in our rest and digest nervous system.  The key lies in the breath used in our practice.  The Ujayii breath, or the Ocean breath creates a relaxed nervous system response, which stimulates feel good chemicals to release.  By practicing our breath work with our asana practice, we join our mind and body together.

Well-know yoga teacher, TKS Desikachar recommends our attention be first focused on the exhalation. Practice watching your out-breath until you know everything about it. Only then, allow your awareness to encompass the inhalations.

Use this practice with awareness in your next yoga class and throughout your practices.  See if you can notice a change in your stress levels.  If you are struggling to understand this subtle practice, see one of our teachers, who are happy to help you.

Here’s to a less-stressed life!

Tristen & Bindu Yoga Studio

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Ashley Llano


Bethany Orheim

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Bethany Orheim

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Aubrey Hackman


The Benefits of Prenatal Yoga by Adri Kiser

We all have heard of the many benefits and positive effects yoga can bring into our lives. We hear about it on TV, read about it in magazines, see it on the Internet and probably have friends that cannot stop commenting about it. We also have heard that in order to experience some of these benefits, we need to practice on a regular basis.

Photo by Caroline Drake

It’s not surprising to me that a good number of women today want to continue or start a yoga practice during their pregnancy, while others are surprised to hear how prenatal yoga can be very beneficial. The average person on the street, when they think of yoga, imagine individuals twisting like pretzels, sweating and performing advanced and difficult poses. No wonder why many expecting mothers are surprised to hear they can practice yoga during this special time of their lives.

We need to remember that it has taken the Western world many centuries to acknowledge that movement is good for the body, especially for mothers-to-be. In the past, many doctors treated the mother-to-be with extreme care like she was ill or had a medical condition. This view was based on the fear that movement and exercise could be dangerous to the mother and unborn baby.

It was not until 1985, when the American College of Obstetricians made the first recommendations of exercise and pregnancy. Thankfully, today we know how exercising and in particular yoga, not only bring benefits to the mother but to the baby as well.

Why Prenatal Yoga? Prenatal yoga can ease the discomforts of pregnancy (moodiness, swollen ankles, shortness of breath, etc). It gives you the opportunity to bond with your baby, other pregnant Goddesses and helps prepare your body for labor. Many of my prenatal clients are new to yoga but I also get some clients that are familiar with yoga but now are interested in a gentler feminine approach.

Prenatal classes are not to shape the body or avoid gaining weight. Prenatal classes are meant to celebrate this special time in your life, your femininity, your beautiful changing body, the bond you are creating with your baby and the connections and support you establish with other women during this period. These classes are very powerful and can help many women reclaim their physical and mental power while becoming receptive and confident during labor.

Gurmukh Kaur Khalsa, co–founder and director of Golden Bridge Yoga in Los Angeles says “Somehow, as women, we think we will automatically know how to give birth, but we are so detached from our instinctual selves that sometimes we need to be reminded of what we already know.


A Promise From the Heart
by Laura Munkholm

After teaching a class a few weeks ago, I started wondering why I always open and close my yoga practice with my hands in prayer at the heart. I was taught to do so and most teachers do as well, so it has become a consistent habit. But why? Why not rest our hands in prayer at Vishuddha Chakra (the throat) or at Muladhara (root) Chakra? Aren’t they equally as important? It might look silly, but that has never stopped yogis before (you’ve glanced around in curiosity during a Lion’s Breath before haven’t you?). So, inevitably I started thinking, meditating and asking around. My inner investigator gets a chance to shine! Why do YOU rest your hands in prayer at the heart to begin and end your practice. Is it just symbolic? Or habit? Or does it really resonate with you? Is there a deeper meaning?

Anahata Chakra or the heart chakra is often spoken about and focused on in our yoga practice. It is symbolized by the color green and is our center for love, compassion, freedom and emotional empowerment. My favorite part about this energy center, is that it has the important role of moving ideas into reality.

After practicing a deep heart opening sequece of poses (if interested I’ll detail it at the end) and spending some time in thought, I was truly delighted in what I came up with. Sealing my hands in prayer at the heart is like a promise or a commitment to myself and to those I am teaching and practicing with. I am drawing my hands and my energy to a place of love and compassion and making a consistent commitment to move that idea of unboundless love to physical reality. As I come to my mat I make a pact with myself and those practicing around me, to unconditionally love myself; body mind and soul. Once I finish a practice, and have done so in an authentic loving way, I am able to commit again to take that love off my mat and into the world. I can share it with each person I come in contact with. Whew…that’s deep. But, it is a perfect example of yoga reaching outside the bounds of
the physical. It is so much more that a series of postures. See for yourself!

Heart opening sequence: Balasana, Down Dog, Virabhadrasana I, Down Dog, Bhujuangasana, Cat/Cow. Ustrasana, Virasana, Marichyasana II, Urdhva Dhanurasana, Shoulderstand, Matsyasana, Savasana.

Laura Munkholm teaches Prenatal Flow at 10:45am every Saturday. Laura’s prenatal classes offer gentle yoga options as well as an opportunity for women to flow and move in their bodies to create the strength they need for their birthing day.


Hormonal Balance

by Emily Potter from The Whole Journey- Clinical and Holistic Nutrition:

Balancing the hormones can be a delicate and challenging, but incredibly rewarding process once we realize that we have an enormous amount of control over the way we feel through how we approach diet and lifestyle.

Hormones influence many bodily functions including metabolism, blood sugar balance, blood pressure, energy levels, kidney function, sleep patterns, aging, and appetite. Signs of imbalance in both sexes include the typical symptoms of fatigue, headaches, digestive complaints, poor sleeping, easy weight gain, increased signs of aging, depression, anxiety, and decreased sexual desire.

While age is often blamed for imbalance it’s important to remember that balance directly correlates with diet. For the past several years there has been great confusion around which ‘diet’ is the right one, and many have been asking which health foods are really healthy? The vastly popular low-fat no-fat diet which directly leads to the over consumption of simple carbohydrates and sugar was once a popular trend and we now know it is one of the best ways to throw off hormonal balance.

Cholesterol is often unnecessarily feared and almost never recognized for its role in hormonal balance.    Many of the most important hormones are actually made from cholesterol. It is the mother of all fat molecules in the body: the cornerstone of normal cell function and mood regulation. It is needed to maintain neurotransmitter and brain function, build brain and nerve tissue, and nourish the immune system. It provides the crucial insulation around nerves that transmit electrical impulses and helps to digest fat-soluble vitamins like A, D, E and K.

There has been a low-fat no-fat diet trend in America for over 30 years, yet we’re facing an epidemic of diabetes, obesity and cholesterol levels are rising, not falling. Many have been led to believe that a low-fat diet will help in weight loss. Unfortunately, this isn’t exactly the truth. In fact the opposite may be true, especially for women. We tell clients often, the human body does not make a mistake. It is hard-wired by evolution to crave cholesterol and fat.  The body equates fat with safety and security. It is evolutionary. When the body is deprived of fat, the brain becomes preoccupied with how to obtain it. This is why low-fat diets fail. At some point the body’s inherent wisdom kicks in and it becomes easy to “cheat


The Water Element

by Laura Munkholm

Have you ever been in a yoga class, and felt weepy? Maybe in a long pigeon pose, or in savasana? You are definitely not alone. It has been my week for tears. It is certainly not the first time, and won’t be the last, but it always brings a feeling of unease and vulnerability.

Is everyone noticing me? Do they think I am crazy? Thank God I have taught enough classes to know that most of us go through it at one point or another, so there is nothing to be ashamed of. It is easy to forget these occurrences as I typically LOVE each yoga class. My body and mind feel free and full of bliss. A teacher once said to me that yogis become sensation junkies. We are completely addicted to feeling our bodies open. We just sometimes forget that we have to let the emotions open as well. As we move through yoga asana, we move energy in our bodies. We literally move emotions through our cells. The hope is that the negative emotions and/or energy are released and don’t become stuck in our cells creating illness, stress and ultimately mental instability. I have learned enough in my practice to know that when I start feeling that tightness in my throat and the tears starting to well up, I have to simply release and let it happen. It never gets easy, but I urge you to do the same. A yoga class is one of the safest places to let it out. Your instructor and fellow students will surely have the same experience eventually, if they haven’t already.

So, what has me weeping like a baby? Answers. It occurred to me yesterday, that I don’t have the answers. Believe me, it is not the first time I’ve come to this conclusion, but it seemed groundbreaking at the moment. I (as well as many of you) put so much pressure on myself to know exactly what to do next. Of course there is the obligatory advice seeking with my friends and husband, but at the end of the day, I usually rely on myself to make the appropriate choice.

When do I really give myself permission to accept that I DONT KNOW THE ANSWER?! Rarely. And, on top of that, doing so without judgement…HA, never. Yesterday I found myself thinking, “How can I get through feeling inauthentic in a career, being a new mom, balancing time with friends and my husband, and also teaching/practicing yoga?” Right now, I really have no idea. And, that is ok. At the end of the day, my life is incredible, and I am grateful for each moment. But, that doesn’t mean that some of those moments feel hopeless, stuck and frustrated. We all get this way, so why beat myself up about it?

Today, my practice is to ask for help, to accept that I don’t know all the answers, to welcome that feeling, and move through it without guilt. I will let the tears flow when they come knocking, and see where it takes me. So, next time you see or hear someone sobbing through savasana, send a little love and compassion their way. We all need it.

Laura Munkholm teaches Prenatal Flow at 10:45am every Saturday. Laura’s prenatal classes offer gentle yoga options as well as an opportunity for women to flow and move in their bodies to create the strength they need for their birthing day.


Emily’s healthy mint chocolate chip (dairy-free) ice cream

Holistic health and nutrition is a passion of mine and I’m always looking for ways to fine tune my diet to live a healthier lifestyle. The more I upgrade my daily eating habits the more I tap into that body wisdom and not only understand but feel the direct correlation to the quality of food that I’m eating and the way I feel physically and emotionally.

When I began my studies in nutrition I was devastated to learn that dairy might not be all that good for me. Like many clients I have worked with, we tend to have a very deep emotional connection to dairy and it’s hard to picture life with out it. I’m sure I’m not the only one who whet home, looked in the freezer at my half gallon of ice cream and wanted to cry! But, I wanted to be dedicated in my quest to live a healthier lifestyle and be a better nutritionist. I quickly replaced my whole milk that I was raised on with almond and coconut milk and was surprised to discover I didn’t really miss dairy milk. But I really missed the ice cream! I tried the healthier coconut ice cream in my nightly ritual of making milkshakes after dinner and I was still not satisfied. So what can a girl do who is on a mission to find delicious ice cream that is dairy free and not loaded with high fructose corn syrup? Make it herself!

I found a recipe in a raw food cook book that gave me the idea of using cashew cream in replace of heavy whipping cream. I then added some almond milk, coconut milk, agave and honey and I was convinced I had stumbled upon something amazing. I threw in an egg for good measure and poured my mixture into my ice cream maker. 1 hour later I was eating the best dairy free ice cream on the planet!

As I navigated my way through improving my personal dietary choices I’m noticing some pretty amazing shifts in my life. An Idaho girl raised on a farm is now drinking Almond milk?? But as I make these subtle changes in my diet I am discovering some not so subtle changes in my life. I can feel how everything I eat effects me in every way possible such as how I look, how I feel and definitely my mood.

Try this incredible ice cream for yourself! You will never go back to the old stuff. As a side note, it freezes a little harder then normal ice cream so I suggest making a milkshake (of course!). Add the ice cream and a small amount of Almond milk to your blender and enjoy.

1 c coconut milk

1 c cashew cream (1 cup of cashews soaked in water for 2 hours and blended until smooth)

4 c almond milk

1/2 c honey

1/4 c agave

1 egg

For Mint Chocolate Chip add:

1 t peppermint extract

1/2 package dark chocolate chips


ABOUT EMILY:

Emily’s long time love of movement arts, specifically ballet and yoga guided her into the field of health and wellness. Originally from a small family farm in Idaho, Emily grew up with understanding the importance of whole and healthy foods straight from the garden.

Emily studied Psychology at the University of Idaho and confirmed her passion of helping others. Upon graduating she followed this dream and began working with clients in the field of mental illness. It was through this experience that she became passionate about treating people in a holistic way working with nutrition, movement as well as emotional and energetic healing. One of her favorite quotes by Thomas Edison is “The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition.