Raw Vegan Lemon Meltaway Balls

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Ingredients:
1 1/2 cup almond flour
1/3 cup raw coconut flour
1/2 teaspoon pink Himalayan
salt
1 – 2 tablespoon maple syrup (or raw honey for non-vegan)
3 lemons (fresh squeezed juice)
2 teaspoons organic vanilla extract
1/4 cup organic coconut oil (melted/liquid)
Instructions:
Put all ingredients into a food processor and process until well combined.
Take out about a spoonful at a time and roll them in the palms of your hand into a ball shape.
Leave them plain or roll in shredded coconut flakes, almond flour, or powdered sugar (not raw).
Put them in the refrigerator to firm for about 10 – 15 minutes.
Keep them in the refrigerator until ready to serve because they will get soft if left out at room temperature as the coconut oil melts.
We make no copyright claims – Share and enjoy!

ทาน อาหาร ให้ อร่อย นะ (enjoy your meal)
Max

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Max is a 200 hour RYT and co-director of Yogatique Bangkok. He has been a vegan, long distance runner and avid skateboarder for over 20 years. He thinks life should be filled with a good sound track, a good work out, a good dog and good food.

 

The Posture of the Month in the studio in May is Headstand and I am super excited about it!

My background is Ashtanga Yoga and this Asana is such an important part of the tradition. From a teaching perspective there is so much material to draw from. I wrote about beginning a headstand practice back in March and I guess you could say that May will be a companion piece to that.
I am blessed to be able to teach a variety of different level of practioners in a month and I am excited to be able to work at building up to headstand and all its traditional variations. Be warned however that this will also require a lot of core work during the month. A breakdown of what I will be working on in May follows. I am looking forward to growing both stronger and lighter with you as well as exploring the roots of my lineage.
“The entire body must stand upside down on the strength of the arms alone. Aspirants should take great care with Sirshasana.” says Pattabhi Jois in the Yoga Mala
The most important thing is that you’re not pressing your head into the ground, and that you’re maintaining balance by engaging Mula bandha, and using the strength of your upper body. The head should be barely grazing the earth as you support yourself in other areas. You should feel light enough to float, but firm enough to stay grounded.
It is fairly common knowledge that Yogis attribute many benefits to headstand:
• The eyes are purified by the inflow of warm blood
• Memory is increased
• The adrenal glands are flushed and detoxified
• Improve circulation
• Increase your digestive fire
In traditional yoga teaching you could only progress to a more advanced posture after you had satisfactorily demonstrated to your teacher that you could do the postures that have come before it. This guarantees that the new more advanced posture can be performed safely. To be adequately prepared for the Headstand (Sirsasana) you have to have first mastered
Legs up the wall – Karani Viparita – (Viparita = turned around, reversed, inverted –
Karani = doing, making, action)
Bridge – Setu Bandhasana – (Setu = dam, dike, or bridge – Bandha = lock)
Seated forward fold – Paschimottanasana – (Paschimottana = intense stretch of the west – Pashima = west – Uttana = intense stretch)
Pavanamuktasana – (Pavan = wind – Mukta – relieve)
Reverse Plank – Purvottanasana – (Intense stretch of the east Purvo = east)
Shoulder stand – Salamba Sarvangasana – (Salamba = with support -Sarva = all
Anga = limb)
Plow – Halasana – (Hala = plow)
Once mastered Sirshasana – Baddha Hasta Sirsasana or the classic bound Headstand is not the end of the road, there are seven variations of headstand in the Intermediate Series of Ashtanga Yoga and no these are not the leg variations more common to Vinyasa Yoga, but arm variations. Often they are nicknamed “the Seven Deadlies”
These headstands come at the end of second series.

It’s super important to make sure you’re totally grounded in headstand before you attempt these and I will only be practicing them during my Intermediate classes.

Baddha Hasta Sirsasana B or Bound hand Headstand
Baddha Hasta Sirsasana C or Forearm Headstand
Baddha Hasta Sirsasana D or Pinching Shoulders
Mukta Hasta Sirsasana or Tripod Headstand
Mukta Hasta Sirsasana B
Mukta Hasta Sirsasana C or Iron Cross

sherrixoxo Minh –
Sherri (Minh) Lowe is a 200 E-RYT teacher and co-founder of Yogatique Bangkok. She is a fifty-two year old Canadian transplant living in Bangkok. When she is not rolling around on her yoga mat, she enjoys cycling, trying new vegan recipes, a cold beer, talking to random dogs, lingering in coffee shops and exploring Bangkok. When not pursing these activities, she is often writing about them

Coconut Almond No Bake Macaroons

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3/4 cup unsweetened shredded coconut
3 tablespoons almond meal
1 1/2 tablespoons coconut butter, melted
1 tablespoon maple syrup
2 tablespoons chopped almonds
1/8 teaspoon salt
1/4 teaspoon vanilla extract
1/8 teaspoon almond extract
1/2 tablespoon milk

Directions:
Combine coconut, almond meal, chopped almonds and salt in a medium bowl. Stir together.
Add remaining ingredients except for milk and stir together with a spatula or your hands.
If you need it, (if mixture comes together enough without it, omit) add the milk so that the dough is of a consistency that will stick together enough and hold it’s shape.
Fill a tablespoon with the mixture and pack down tightly. Carefully remove the mixture using your fingers to “pop” it out of the tablespoon onto a parchment lined sheet.
Keep refrigerated.
We make no copyright claims to this recipe- please enjoy and share

ทาน อาหาร ให้ อร่อย นะ (enjoy your meal)
Max

1385599_798111486962972_2266051699292325542_n

Max is a 200 hour RYT and co-director of Yogatique Bangkok. He has been a vegan, long distance runner and avid skateboarder for over 20 years. He thinks life should be filled with a good sound track, a good work out, a good dog and good food.

Vegan Black Bean Soup

An easy vegetarian black bean soup that’s ready in about 35 minutes.

Healthy, quick and delicious.
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INGREDIENTS
1 teaspoon olive oil
1 white onion, chopped
3 cloves garlic, minced
1 1/2 tablespoons chili powder
2 teaspoons cumin
1 teaspoon dried oregano
1/8 teaspoon cayenne pepper
Freshly ground black pepper
3 – 15 ounce cans organic black beans (do not drain)
1 – 15 ounce can organic tomato sauce
3/4 cup water or vegetable broth

INSTRUCTIONS
Heat olive oil in a large pot over medium heat. Once oil is hot, add in onions and garlic, stirring frequently for 3-5 minutes or until onions are translucent. Add in spices: chili powder, cumin, oregano, cayenne pepper and black pepper. Stir for 30 seconds then add in black beans, tomato sauce and water. Be sure to not to drain the black beans; the extra black bean juice will help to thicken the soup!
Bring soup to a boil, then reduce heat and simmer uncovered for 25 minutes. Taste and adjust seasonings as necessary. If your beans and tomato sauce wasn’t salted, you may need to add a pinch of salt. It’s up to you! Serve with crunchy tortilla chips.

We make no copy right claims, share and enjoy!

 ทาน อาหาร ให้ อร่อย นะ (enjoy your meal)
Max

1385599_798111486962972_2266051699292325542_n

Max is a 200 hour RYT and co-director of Yogatique Bangkok. He has been a vegan, long distance runner and avid skateboarder for over 20 years. He thinks life should be filled with a good sound track, a good work out, a good dog and good food.

Healthy No-Bake Chocolate Peanut Butter Cookies

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Ingredients
½ cup creamy peanut butter
¼ cup maple syrup
¼ cup coconut oil
2 Tbsp unsweetened cocoa powder
¼ tsp sea salt
1 tsp vanilla
1 cup quick cooking oats
¼ cup shredded, unsweetened coconut

Instructions:
Line a cookie sheet with waxed paper, set aside.
Combine peanut butter, honey salt and coconut oil in a saucepan and heat, stirring continuously, until melted and well-combined.
Stir in vanilla and cocoa powder.
Add quick-cooking oats and mix well.
Add coconut and stir until completely combined.
Drop 1 Tbsp portions of mixture onto your prepared baking sheet. Continue until you’ve used all your cookie mixture.
Let cool in the refrigerator or freezer until hardened.
Serve cold or frozen!
Store in an airtight container in the refrigerator

Please feel welcome to use and share this recipe, we make no copyright claims.

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ทาน อาหาร ให้ อร่อย นะ (enjoy your meal)
Max

Max is a 200 hour RYT and co-director of Yogatique Bangkok. He has been a vegan, long distance runner and avid skateboarder for over 20 years. He thinks life should be filled with a good sound track, a good work out, a good dog and good food.

Raw Chocolate Chip Cookies

Raw Chocolate Chip Cookies

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½ c. raw cashews, ground into flour
½ c. oats, ground into flour
1 T. + 2 t. maple syrup
2 T. coconut oil
⅛ t. sea salt
¾ t. vanilla
3 T. dark chocolate chips
Instructions:
Stir all of the ingredients together until well combined.
Form six cookies.
Place on a wax paper-lined plate and freeze or refrigerate until set.

We make no copyright claims please share and enjoy!

 ทาน อาหาร ให้ อร่อย นะ (enjoy your meal)
Max

1385599_798111486962972_2266051699292325542_n

Max is a 200 hour RYT and co-director of Yogatique Bangkok. He has been a vegan, long distance runner and avid skateboarder for over 20 years. He thinks life should be filled with a good sound track, a good work out, a good dog and good food.

Why All The Pressure To Practice Inversions Anyway?

Sirsasana!

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Inversions are an important part of our Yoga practice. In fact, Headstand is considered the “king of asanas” because of its overall effect on the whole body. While we walk around all day, sit at desks, drive cars, and stand on our feet for long periods of time, gravity starts to take its toll on our body. Inverting our legs above our head reverses the action of gravity by moving the fluids in our body from our feet back to our head. Headstands improve and positively affect the cardiovascular, lymphatic, nervous, and endocrine systems of the body. Turning upside down not only improves our health, but also increases mood by decreasing anxiety and stress while improving self-confidence. Getting those feet above your head will give you a little shift in perspective too, throwing a new light on old habits and behaviors. Headstand is a multifaceted posture and should not be rushed. Practice self-love and move nice and slow. Increasing strength and moving with ease. Enjoy how this pose unfolds with regular practice.
If you fall out, it’s ok!
It’s true – if you fall out, it is ok – it doesn’t mean you are loved any less.

3 postures to work your way up to head stand

Extended Puppy Pose (Uttana Shishosana)
Extended Puppy Pose provides a stretch for the spine and the shoulders. Open shoulders are important for a stable headstand, especially since the shoulders are the main action unit for this pose. Opening the shoulders and stretching the spine are the first steps to creating a strong headstand base.
From Table Top pose, start to walk your hands out above your head to the top of your mat until your forehead comes to the mat. Press your hands down and stretch through your arms while pulling your hips back toward your heels. Keep your elbows off the floor, and shift your hips as needed so that they remain directly above the knees. Tuck the toes for more stability. As the shoulders open in this pose, you can start to take a cheek to the floor, and eventually the chin can come to the floor.
Dolphin Pose (Ardha Pincha Mayurasana)
Dolphin Pose is an effective pose for strengthening the shoulders and the core. Core strength is necessary to get into headstand safely, and shoulder strength is important to stay in the headstand safely. Hamstring flexibility is also an important factor in moving into headstand. This pose will help open your hamstrings as well, making it easier to float your legs up into headstand.
From Table Top Pose, lower down to your forearms and measure the distance between your elbows by grabbing opposite arms with your hands. From there, release your hands and keep your elbows where they are. Either interlace your fingers, or place your palms flat on the floor. Start to tuck your toes and lift your hips as your legs move toward straight. Let your head be heavy on a relaxed neck as you press into the elbows to move your chest toward your thighs. Start to walk your feet in toward your elbows as you find more space in your hamstrings. Feel the stretch in your shoulders as you engage your core to keep your back from arching.
Swimming Dolphin Pose (Makara Adho Mukha Svanasana)
From Dolphin Pose, you can start to move into Forearm Plank and swim your dolphin by moving between the two poses. This flow will increase the strength in your shoulders and core even more, preparing for headstand.
From Dolphin Pose, walk your feet back a little, and inhale as you start to move your shoulders forward, shifting into a forearm plank. Keep the core engaged as you expand through your collar bones, and lengthen through the crown of your head. Your body will find an even line: shoulders, hips, and heels. Start to exhale, and lift your hips back and up while pressing your elbows and wrists firmly into the floor. Keep flowing from Dolphin to Forearm Plank, pairing the breath with movement.
Are you ready to try? Remember the rules
The Book Rule – If you opened a book and tried to make it stand upright, how would it look? Your headstand’s foundation should look the same. Shoulders over the elbows with the hands clasped. If your elbows are too far apart, you’ll fall forward or back, and the same would happen if they were pulled in too close to each other – it’d be impossible to keep your balance. Back to your book image: if you spread the ends too far apart, it’ll tip over, right? Same goes for your body!
The “L” Rule –Make an “L” with your right hand using the index finger and thumb. Bring your thumb to your nose and stretch your index finger to your scalp and move it as far back as it’ll go without moving your thumb. Wherever the index finger stops is about where the pressure should be when you’re balancing.
So, now you have your solid foundation, you know where the pressure will be applied. Snuggle the head down, pop the hips up like you’re doing a downward dog, and walk the feet towards the face until it feels like you’re about to tip over. Stop here, and try pulling one knee into your chest, and then the other. There’s no kicking in headstand and no reason to try to send both feet up in the air, not now. Practice and all is coming. When you feel balanced and are ready to send your feet up, try to find Tadasana, in headstand, its easy, it’s a standing posture but upside down.
Something that I see much too often and even when I try to be very clear in class is people sitting up right after and inversion, you should stay low after you are finished. The excitement of headstand can take over and students tend to “pop” up into a seated posture. This has the potential to make you light headed, dizzy or give you a head rush. Take your time keep your head down for five breaths if you can.
The ability to perform headstand does not define you or your Yoga practice, take your time and enjoy the journey.

xoxo  Minh – sherriSherri (Minh) Lowe is a 200 E-RYT teacher and co-founder of Yogatique Bangkok. She is a fifty-two year old Canadian transplant living in Bangkok. When she is not rolling around on her yoga mat, she enjoys cycling, trying new vegan recipes, a cold beer, talking to random dogs, lingering in coffee shops and exploring Bangkok. When not pursing these activities, she is writing about them

Raw Vegan Strawberry Lime Cheesecake

It’s strawberry season in Thailand!

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*Make sure all ingredients are at room temperature before starting
Crust Ingredients:
• 1 cup raw almonds
• 3 soft l dates, pitted
• 1 tbsp. maple syrup
Place all crust ingredients into a food processor and process into a fine sticky crumble. Transfer the mixture into your spring form pan and press down into a crust shape. Place in the fridge while working on the filling
Filling Ingredients:
• 1½ cups cashew nuts, pre-soaked and strained (cover with water overnight or with boiling water for 15 mins for a quicker version to soften the nuts, then strain)
• 9 tbsp. maple syrup
• 5 tbsp. coconut oil, liquefied
• 7 tbsp. lime juice
• zest of 1 lime
• 1 tsp pure vanilla extract
• ¼ tsp salt
• 1 cup fresh strawberries (or if using frozen, make sure they are thawed out to room temp)
Blend all filling ingredients into a smooth mixture. Transfer this mixture, into the pan over the crust.
Cover the pan (I like to cover it with paper towel then a sheet of plastic wrap and an elastic to help it not get too much of a frost bite, but it’s optional) and place in the freezer for approximately 5-6 hours or preferably overnight for the cake to set. Remove the cake from the freezer for about 15 mins before serving.
Garnish with fresh strawberries

Please feel free to share and use this recipe, I make no copyright claims.

ทาน อาหาร ให้ อร่อย นะ (enjoy your meal)
Max

1385599_798111486962972_2266051699292325542_n

Max is a 200 hour RYT and co-director of Yogatique Bangkok. He has been a vegan, long distance runner and avid skateboarder for over 20 years. He thinks life should be filled with a good sound track, a good work out, a good dog and good food.

You Are Enough

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You are enough.
The words are simple enough, but the meaning is often dismissed
1. There is no perfection. Anyone who believes there is or insists that you should attain that status is not worth your time.
2. There is no goal that you could ever achieve that will convince you that you are enough. If you don’t already believe it before you get there, you still won’t once you do.
3. You are an incredible person.There is something in you that sets you apart from everyone else. You need to find that thing and you need to embrace it. Nurture it.
4. Other people’s opinions, external comparisons, and your own negative self-talk may have brought you to a place where you question your self-worth. Some days are worse than others, but realize that on every day you are enough.
5. As long as you know you are enough, no one can ever tell you that you’re not.
I believe in you

xoxo  Minh sherriSherri (Minh) Lowe is a 200 E-RYT teacher and co-founder of Yogatique Bangkok. She is a fifty-two year old Canadian transplant living in Bangkok. When she is not rolling around on her yoga mat, she enjoys cycling, trying new vegan recipes, a cold beer, talking to random dogs, lingering in coffee shops and exploring Bangkok. When not pursing these activities, she is writing about them

Resolutions

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It is that time of the year again.
We all start planning to chance the things that we didn’t like about ourselves or our situations during the past twelve months. Yoga teachers are no different.
I would like to make some changes for the upcoming year as well, but I don’t want to start the year with some trendy gratitude challenge (I am truly grateful everyday)or some grandiose “kick start” fitness challenge (kick start sounds painful to me).
I want to mark this new year in a nourishing way for myself, so I sat down and wrote out some of the things that I would like to change or add to my life in the upcoming 365 days. If you would like to join me, please feel welcome to share the simple things that you would like to change or add to your life. You can follow my posts on my Facebook page and the studio’s Instagram account.
Here’s to a great 2017

• Keep things in perspective.

• Remember that nothing lasts forever. No matter how terrible it feels now, it won’t always feel that way.

• Breath. Seriously. Mindfulness practices can help keep you in the moment.

• Don’t be afraid to take a break if you need to. Sometimes you need time to evaluate things properly. Treat yourself at least once a week #treatyourself

• Do something nice for other people. It’s been proven in many studies that helping others can make us feel better about ourselves.

• Talk. To anyone that will listen. About anything. Isolation makes problems seem a lot bigger than they are.

• Practice makes perfect. Stay on you mat, at least three times per week. #getyourasstoclass

• Take a photo every day for a year #365daysofpictures

• Ask for help, and take it

• Explore somewhere new at least once a month, no matter how close to home it is.

xoxo  Minh sherriSherri (Minh) Lowe is a 200 E-RYT teacher and co-founder of Yogatique Bangkok. She is a fifty-two year old Canadian transplant living in Bangkok. When she is not rolling around on her yoga mat, she enjoys cycling, trying new vegan recipes, a cold beer, talking to random dogs, lingering in coffee shops and exploring Bangkok. When not pursing these activities, she is writing about them