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Five Animals Qigong Online Class Series

In this 3 min video I share a little of the history of the Five Animals and play with the first animal form ~ Dragon

Registration is now open for this lively 5-part series of adult martial arts classes. The Five Animals is a dance-like form of medical qigong. Qigong translates as qi (life force energy) and gong (cultivation practices). The purpose of the Five Animals is to enhance health and longevity. These low-impact movements increase strength, flexibility, and balance. Each class will focus on learning one of the animal forms.

Level: Beginner/Intermediate
Cost: $25 for the series
Minimum 3 people/Max 10
When: Mondays, Nov 15 – Dec 13
Time: 4pm PST/5pm MST/7pm EST (40 minutes)
Where: Zoom

What to Bring: Water bottle. Athletic wear. Tennis shoes or yoga mat. Insight Timer App installed on your phone.

Pre-registration is required and ends on November 14. Contact Emily to discuss payment options.

I reserve the right to cancel if less than 3 people sign up.

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Superfood Peanut Zucchini Noodles

Swift as the wind

Quiet as the forest

Conquer like the fire

Steady as the Mountain

– Sun Tzu, “The Art of War”

Can you feel it?

Things are heating up. There’s a buzz in the air, like we’re on the precipice of something big. It’s almost palatable, electric.

It’s not great for sleeping but it is good for getting focused. And whatever we focus on, grows…

Summer heat brings thunderstorms. As the storm approaches, sink down and root. Take slow, deep breaths.

Just stay cool.

Summer is a great time for detoxifying and introverted asana practices. It’s also the season for salads, juice, and other raw foods.

There are a few raw dishes in my culinary arsenal that have withstood the test of time. Zucchini noodles are one of them.

My love for zucchini noodles (zoodles) began with a simple salad of wide noodles (using a vegetable peeler), marinated for fifteen minutes in lemon juice, extra virgin olive oil and Kosher salt.

Easy to digest = easy to absorb the prana of the food.

My brother sent me this spiralizer for Christmas. I’ve been waiting for the warm weather to try it out.

My first project: Peanut Zucchini Noodles. I found some inspiration here:

Crazy Good Peanut Noodles (Quick & Easy, Gluten-Free, Grain-Free, Paleo)

And here: Easy Healthy Dinner: Peanut Chicken Noodles

Zucchini is a superfood that has incredible health benefits. Peanuts and peanut butter are powerhouse foods too, especially for men.

A Word of Caution: Please read ingredient labels, avoid trans fats, and choose organic whenever possible (especially zucchini – avoid the conventional GMO variety). Toasting nuts adds flavor and kills mold. People with peanut allergies could substitute almonds/almond butter.

Superfood Peanut Zucchini Noodles

Makes 3 servings

Sauce

5 Tbsp peanut butter, smooth or chunky
1/4 cup soy sauce
2 Tbsp raw apple cider vinegar
1/4 cup dark brown sugar
1/4 tsp cayenne
1 Tbsp Sriracha (I like MM Local)

Combine in a saucepan and warm on low until peanut butter melts. Remove from heat and set aside.

Stir Fry

1 Tbsp coconut oil
1/2 carrot, cut into 2″ slivers
1 bell pepper (yellow, red, or a combination), cut into 2″ slivers
1/2 c green onion, sliced (reserve green parts)

Preheat a large saucepan or wok on medium low. Add coconut oil, carrot, pepper. Gently stir fry for 5 minutes.

While cooking julienned vegetables, spiralize 2 medium zucchini with the wide, fettuccine blade. Set aside.

Add 1 Tbsp minced garlic and white parts of green onion to the stir fry. Cook for 1-2 minutes, or until garlic is fragrant. Turn heat off.

Add zucchini noodles and green onion parts, fold in sauce. Finish with 1 tsp toasted sesame oil.

Toppings

1/4 cup cilantro
1/4 cup chopped, toasted peanuts
Himalayan pink salt

Serve warm or at room temperature.

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Body as Clay

Imagine holding a ball of clay. It’s damp to the touch, cool, heavy for its size. Press your fingers into the surface. They leave a slight indentation. Press again and again. The outer layer begins to soften from the warmth of your palms. The surface glides with the motion of your fingers. Your hands grow tired but you keep working. The middle layer softens but the inner core remains solid. You dig in to reach the center, pulling the ball into new shapes. The clay is pliable, ready to be molded.

It’s the same with warming up our bodies in yoga, where we start with gentle poses before diving into more dynamic ones. With class sequencing the basic rule is to warm up for five minutes in an hour-long class. A personal practice allows for much more flexibility and the freedom to decide how long you want to warm up on any given day. Which is, in my humble opinion, absolutely essential.

A proper warm up is a very personal process.

Most adults have developed some level of compression in their bodies, either from an active or an inactive lifestyle, or simply from the continuous gravitational pull of the planet. Yoga helps to realign our bodies into a state of balanced, expanded strength.

Think about your normal routine: which “postures” do you spend most of your time in? Sitting, standing, sleeping, and any number of repetitive movements all create imprints on your body-memory. Stress patterns (physical and emotional) are another factor, as well the effects of diet and lifestyle. Sam the carpenter would do well to warm up in a way that is very different than Susie the weekend-warrior-waterskiier. While Sam might need to warm up for forty five minutes, Susie’s ready to dive in at the ten minute mark. No matter what our level of experience may be we all have our own unique learning curve.

One other thing about the importance of warming up – consistency is KEY. Even five minutes a day is going to make a huge difference. What doesn’t amount to much is dabbling here and there. It’s like the clay ball analogy; if you stop working the ball loses its malleability. Starting over is okay, but when you decide to gain some traction you’ll be amazed at the progress you can make.

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Personal Retreat Reflections

I’m taking a personal retreat right now and have been diving into my practice. I’ve wanted to take a short sabbatical during the holidays for a long time. I feel very blessed to have this gift of uninterrupted time. My practice always aligns me with my inner rhythms which gives me the feeling of abundant energy.

Winter is a time for hibernation.

This is a time when the solar energy of the sun is in short supply. Energetically, winter is the season of apana. Apana (the downward current of subtle energy) is the force that governs elimination in the body (excretion, urination, menstruation). Psychologically, it’s best described as a state of introversion. In nature, apana is the force that draws sap into the tree’s roots.

The holiday season presents an interesting counterbalance, as it typically requires a great deal of output – emotionally, socially, financially, and physically. Being extroverted at this time of year doesn’t necessarily align with the laws of nature. And this can make us feel disconnected from our natural rhythms.

With so much emphasis on externalization it’s easy to fall into the mental trap of thinking that we are not enough.

Some people power through the holiday season like a marathon runner but overexertion might result in sickness. Eating foods that we don’t typically eat, drinking excess amounts of alcohol, and cold exposure can take a significant toll on our physical health. And the holiday season can lead to a number of mental health issues.

While it is possible to cultivate energy through the holidays, it’s very important that we have enough gas in our tanks. And we might not have the space in our schedules for taking a personal retreat. So what else can we do? Here are some simple suggestions of ways to practice refilling your “cup.”

Stay well-hydrated: drink plenty of room temperature, filtered water.
Eat the most beautiful food.
Be mindful of CATS (caffeine, alcohol, tobacco, sugar).
Turn off your television.
Avoid violent movies and fear-induced media hype.
Go outside and spend time in nature.
Don’t read the news when you’re eating.
Go to bed when you’re tired or take a nap.
Slow down.
Meditate. Light a candle or sit by a fireplace (the ultimate television).
Exercise: move in ways that your body enjoys.
Breathe. A lot.
Relax in the sunshine.
Play, laugh, love.
Drink tea.
Sing your songs.

What are some other ways to take a personal retreat during this time of year? Feel free to leave a comment in the box below.

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Tandem Yoga FAQs

What is Tandem Yoga?

Tandem Yoga is an umbrella term for partner, contact and acrobatic Yoga. Tandem means a group working together, and Yoga means union, as in a pair of opposite forces uniting. In Tandem Yoga we work together to understand and experience this balance of opposition through our shared Yoga practices. This playful, heart-centered practice takes yoga to the next level.

What are the benefits of Tandem Yoga?

There are many benefits, some of which I talk about in a previous article (read: Tandem Yoga – Inversions).

Do I need a partner?

No, it really isn’t necessary. Many practitioners claim that it can actually be more challenging to practice with their significant other. It’s best to come with the idea that you’re going to have fun playing with friends. Of course, if you and your partner want to attend together that’s fine, but you should know in advance that you’ll have the opportunity to practice with a variety of people. Tandem practices are a great way to get to know a person for the first time.

Are there any Tandem Workshops just for couples?

Yes and they are advertised that way – example: Valentine’s Day. I also offer private Tandem Yoga sessions.

Can you recommend any videos?

Yes, you’ll find that there’s a lot of free material online if you search for ‘partner’, ‘acro’, ‘contact’, etc. For our purposes, I’d recommend that you start by watching the video “108 Seconds of Aero Yoga.” This includes a lot of the basic floor poses that are taught in Tandem Workshops:

Other questions?

Feel free to post them here or send an email to mindbodymandala@gmail.com