Monday, September 26, 2016

Yoga Pose of the Week: Happy Baby

happy baby with palms together(sukha balasana)
(from reclined mountain)
  • Bend knees, hold outer edges of feet with hands - shins vertical.
  • Pull knees to/toward the floor just outside torso.
  • Stay here or hold right foot with both hands, place right outer edge of foot in right elbow crease. Repeat other side. Bring palms to touch. Bring heels to touch. Turn feet out. Bring palms to touch. Place thumbs on forehead.
  • Flex feet, flare toes.
  • Allow low back to round.
  • Lift chin slightly.
  • Press feet, hands together.
  • Tone abdomen.
  • Lift chest, stretch spine.

Thursday, September 22, 2016

Parks on Tap: Powers Park

This week Parks on Tap is headed north again, this time to Port Richmond's Powers Park! Join Carly on Saturday, September 24th at noon for a playful all levels practice. Stick around afterwards and join her for a drink and a snack! All yoga participants will receive special food and drink specials for the remainder of the afternoon.

Yoga is pay what you can.


Wednesday, September 21, 2016

A light pumkin-y salad to transition into Fall

This week we officially move into Fall, even if the weather with temps in the high 80s still says Summer. I'm not sure about you but I sure am ready for Fall and all the delicious veggies and squashes that come with it. This pumpkin caesar salad sounds like the perfect transitional salad to help us move into this new season!

Pumpkin Caesar Salad With Sage Sourdough Croutons
Serves 4

Ingredients for the Sage Sourdough Croutons

  • 4 (1-inch) slices grainy sourdough bread, cut into large cubes
  • 4 teaspoons extra-virgin olive oil
  • 2 teaspoons dried sage
  • ¼ teaspoon salt
  • ground black pepper, to taste

Ingredients for the dressing and salad

  • ½ cup pumpkin purée
  • ¼ cup extra-virgin olive oil
  • ¼ cup lemon juice
  • 1 tablespoon Worcestershire sauce (vegan and gluten-free, if required)
  • ¼ teaspoon salt
  • coarsely ground black pepper, to taste
  • 1 head romaine lettuce, torn into bite-size pieces or left whole to enjoy with a knife and fork


1. Preheat oven to 375ºF. On a large rimmed baking sheet, toss all crouton ingredients until evenly coated. Bake for 5 minutes, toss, and bake for 5 to 10 minutes longer, until light brown and crisped. Set aside.

2. In a small bowl, mix all dressing ingredients.

3. If tossing salad, combine romaine, croutons, and dressing. Serve immediately. If enjoying with a knife and fork, mound whole romaine leaves on a plate, drizzle with dressing, and top with croutons. Serve immediately.

Recipe courtesy of MindBodyGreen & Alison Day, author of Purely Pumpkin

Monday, September 19, 2016

Yoga Pose of the Week: Needle's Eye

needle’s eye with shin vertical (sucirandhrasana)
  • Lie down on back. Bring feet to floor in front of hips.
  • Place left ankle on right knee.
  • Thread left arm through space between legs to interlace fingers around right shin. Straighten arms (more doable: interlace hands around hamstrings).
  • Stay here or bend elbows, bring shin to/toward chest.
  • Stay here or release interlaced fingers, bring arms over top of left shin, interlace fingers around sole of right foot, shin vertical, knee bent.
  • Lift chin slightly.
  • Allow low back to round.
  • Flex feet, flare toes.
  • Push foot into hands, pull hands against foot.
  • Tone abdomen.
  • Squeeze left heel toward left hip.
  • Extend left knee out.

Thursday, September 15, 2016

Parks on Tap: Mt Pleasant Mansion

Yogis, join Julie this at this week's edition of Parks on Tap at Mount Pleasant Mansion! On Saturday, September 17th, she'll lead an open levels donation based practice, that will be followed by food and drink specials for all yoga participants!


Wednesday, September 14, 2016

The Ultimate Fall Breakfast

Summer is winding down and we're all looking forward to Fall's cooler temperatures and if you are anything like us, you are getting excited for all the good Fall veggies, squashes and flavors!

Our friends at MindBodyGreen posted this recipe for Sweet Potato Spice Protein Pancakes that I can't wait to try for a post yoga brunch with my girls!

Here's the recipe! Let us know in the comments what you think!

Sweet Potato Spice Protein Pancakes
Serves 4 to 5 (approximately 20 pancakes)

½ cup red lentils
1 cup water
½ cup canned full-fat coconut milk
3 large eggs
3 tablespoons maple syrup
¼ teaspoon maple extract (optional)
1 teaspoon vanilla extract
½ cup mashed sweet potato*
⅔ cup almond flour
1½ teaspoons cinnamon
1 teaspoon baking powder
*To make mashed sweet potato: peel 1 small sweet potato and chop into 2-inch pieces. Bring 4 cups of water to a boil in a small saucepan. Add sweet potato chunks and boil 8 to 10 minutes or until easily pierced with a fork. Drain and rinse with cold water, then add to a bowl and mash with a fork. Don't want to bother with this process? Substitute canned pumpkin puree.

1. Combine lentils and water in a bowl and place on the counter away from the sunlight. Allow lentils to soak overnight or 8 hours. In the morning or after soaking, drain and rinse lentils (there will only be a little excess water). Place coconut milk, then lentils, and all remaining ingredients in a blender, in the order listed. Puree until smooth.

2. Heat a seasoned cast-iron or other nonstick skillet to medium heat. Holding your batter close to the pan, pour approximately 3 tablespoons batter per pancake. Start testing pancakes to flip when they are dotted with air bubbles and the edges have begun to turn golden-brown. You can use your flat spatula to gently peek underneath. Flip pancakes and cook approximately 1 to 2 minutes on remaining side.

3. Continue with remaining batter. Note that you might need to lower the heat as you continue to cook, as the pan will get hotter. Also note that you might have to add 1 tablespoon or 2 of butter or coconut oil to the pan, if you're not using a nonstick or cast-iron skillet.

4. Serve pancakes immediately. We love them with maple syrup, coconut cream or butter, extra cinnamon, toasted coconut flakes, or sliced banana.

Tip: You can double this recipe and freeze leftover pancakes (don't top them with anything). Take a few servings out the night before you want to enjoy them, and then just lightly reheat in a pan the next morning.

Monday, September 12, 2016

Yoga Pose of the Week: Tibetan Weaponry 2

Tibetan weaponry 2 (eka pada supta virasana)
(from reclined mountain)
  • Bring heels flat on floor just in front of hips. Lift right foot, hold outer ankle with right hand, arm outside leg. Bring heel to hip, point foot.
  • Hold outer edge of left foot with left hand, arm inside leg. Flex foot.
  • Lean onto left hip, knee.
  • Simultaneously straighten left leg to capacity, flip top  of right foot to floor. Lower knee to capacity.
  • Press top of right foot down, squeeze ankle in.
  • Tone left thigh, tighten kneecap.
  • Press left hand, left foot together.
  • Tighten glutes, lift tailbone, tone abdomen.
  • Press shoulders down.

  • Lift chest, stretch.