AWAKEN REJUVENATION
YOGA POSES FOR WAKING UP

There’s nothing quite as pleasing as a good morning stretch. Waking up your mind and body in a gentle and mindful way with yoga sets the tone for your entire day. Give yourself a few minutes to move through these rejuvenating poses each morning as part of your practice to get your body moving. All of these poses have the added benefit of helping your organs awaken, especially your digestive system. Even better, they can all be done from the comfort of your bed!



Happy Baby, or Ananda Balasana in Sanskrit, is great for relieving the lower back and getting the blood flowing out of the feet. For this pose, lay on your back and gently bring your knees to either side of your chest. From here you can grab either behind your knees, your big toes, or the outside edges of both of your feet. This pose is named as such because so many newborns adopt this pose, and it truly does put a smile on your face. No one said yoga had to be so serious!


Twists are a great way to wake up and warm up the spine. These help to bring energy from the base of your spine all the way up to the crown of your head. When twisting, be sure to always rotate the core to the right first, and then the left, as this works best for your intestinal system. The seated twist, Ardha Matsyendrasana, is an easily modifiable twist in yoga. To practice this, take a seat and cross the right leg over the extended left leg, placing the foot right outside the left knee and grounded sole down. Follow this by gently twisting your core to face the right. You can place your left elbow on the outside of the right knee if this feels good to you, or you can hold the knee in more of a hug.



Bridge pose begins to open your chest and engage your legs. Bridge, or Setu Bandha Sarvangasana, is also a great way to stretch your shoulders if you spend a lot of time on the computer or sitting throughout your day. Laying down, bring the soles of your feet to the ground, close to your hips, and keep your knees stacked over your ankles. From here, engage your core and begin to lift your hips while keeping your legs engaged and your neck neutral, gazing at the ceiling. There are many different variations on bridge pose, so you can be sure to find the one that works well for your body in your yoga practice.


Try adding these three yoga poses to your morning and see what a difference it will make in your day! Here at Synergy Costa Rica we include these poses in each of our yoga classes to warm the body up and prepare our attendees for the rest of practice.

SUPERFOOD
SMOOTHIE RECIPES + HEALTH
BENEFITS OF INGREDIENTS

Taking care of your body starts with what you put into it, and superfood smoothies are a great way to get a lot of nutrients into your body in one tasty package. Here at Synergy Costa Rica we are blessed to have many superfood trees blooming on our lush jungle property, and we love to start our day or bookend our yoga practices with a yummy blend of local, organic and in-season fruit. One of the best attributes of these superfoods is that they are loaded with antioxidants and can be used to lessen inflammation in the body, which is a leading cause of many ailments.

Here are a few of the superfoods we focus on at Synergy:

Turmeric:
Turmeric is a wonderful anti-inflammatory spice that we put into all of our smoothies. It also gives a lovely golden color to smoothies and juices.

Noni:
Noni is a small flowering tree native to Polynesia. Used in smoothies, it benefits the immune system, and also boosts the serotonin output in your brain. A little extra happy in your diet never hurt!

Guanabana:
Guanabana is traditionally used to treat inflammation, as well as stabilizing blood sugar levels to avoid the dreaded crash.

Moringa:
Moringa is a superfood that is taking over the health world. It has the added benefit of being a great source of many vitamins and minerals and is an easy addition to any smoothie to get that extra kick.


Adding any of these to your daily intake can help nourish you and aid in preventing unease in your body. After all, you are what you eat!

Clean & Green

This smoothie is great for the first thing in the morning, to get your greens in and set the tone for your day.

This smoothie is great for the first thing in the morning, to get your greens in and set the tone for your day.

  • Handful of spinach
  • 1/2 orange/tangerine (peeled)
  • 2 strawberries
  • 1/2 mango
  • 1/2 tsp spirulina
  • 3 dates
  • 1 c water (or coconut water)
  • 2 c ice

Add all ingredients to blender and blend until it reaches your desired thickness.

Smoothie del Amor

This smoothie is a great afternoon pick me up and a little blast of sweetness for your day.

  • Tsp cashew
  • 1/2 orange/tangerine (peeled)
  • 2 strawberries
  • 1/2 mango
  • 1/2 tsp spirulina
  • 3 dates
  • 1 c water (or coconut water)
  • 2 c ice

Add all ingredients to blender and blend until it reaches your desired thickness.

Enjoy either of these delicious recipes at home or book your stay at Synergy today to experience them for yourself – fresh picked from the tree!

YOGA, UVITA