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The Hugger Mugger Yoga Blog

  • Got a Texting Habit? 5 Yoga Poses for Sore Shoulders

    I’ve resisted getting into the texting habit for years. It’s not that I don’t understand or appreciate the convenience. It’s that I don’t want to have yet another device I have to check many times a day. I also don’t want to get into unhealthy postural habits that often accompany texting. A while back I wrote an article about “text neck,” a relatively new postural malady that affects texters from their teenage years onward. Here’s a quote from the article: “When your spine is in a neutral position with your head resting atop your neck, your head weighs 10-12 pounds. Our...

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  • Parvrtta Anjaneyasana: Revolved High Lunge Pose

    In almost every class I teach, when I ask what people in class would like to focus on, twists are high on the list. Whether we twist while standing, sitting or lying down, spinal rotation often feels like a remedy for whatever ails us. Why do people love twists so much? I speculate that one reason is that we just don’t have that many opportunities to rotate our spines in daily life. Sure, we turn to look behind us while we’re driving sometimes, but for the most part, we keep our bodies in the sagittal plane. So twisting feels like...

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  • Meatless Monday: Burrito Bowl

    One of the most fun things about the new bowl craze is the opportunity for creative fun. As I was pondering what to make for dinner last evening, I decided to make a bowl out of stuff I already had in my pantry and fridge. As it turns out, I was able to make a bowl with a coherent theme: Mexican. I've read a few recipes for burrito bowls. The one I made last evening incorporated elements of some of these, but also included my own ideas. I wanted to include a veggies that aren’t typically a part of burrito bowls, so...

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  • Back to Yoga: How to Return to Practice

    After more than 30 years of teaching yoga asana, I’ve come to recognize a pattern. Many of us, at least in the West, seem to think of fall as “back to school” season. Even though most of us adults don’t have jobs that give us summers off, we still think of autumn as the time to get back to business. As yoga practitioners, this translates to “time to get back to yoga.” Some people keep their yoga practice consistent all summer long, even on vacation. Some might do a few poses here and there, but nothing consistent. For others, missing...

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  • Meatless Monday: Refreshing Watermelon-Arugula Salad

    Few things are as refreshing on a hot summer day as watermelon. A slice of juicy watermelon is just the right taste and texture for taking the edge off a sweltering afternoon. The reason might well be that watermelon is 92 percent water. But in addition, has significant amounts of  vitamins A, B6 and C, lots of lycopene, antioxidants and amino acids. It’s also very low in sodium and calories. In July I attended an 18-day silent meditation retreat at Spirit Rock Meditation Center. In addition to the glorious 18 days of silence and meditation, the meals are always a treat...

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  • Parsva Balasana: Bird Dog Pose

    Chances are Parsva Balasana (Bird Dog Pose) does not have a 2,000-year history in the yoga tradition. More likely, the concept of a bird dog—symbol of one of their favorite pastimes—may have come from the British who colonized India, as did so many of yoga’s more gymnastic poses. This doesn’t diminish its value, however. Parsva Balasana confers many benefits. Practicing Bird Dog Pose: strengthens and stabilizes the core. strengthens the low back. challenges, and therefore increases, your ability to balance. may promote balance between the right and left lobes of your brain through the contralateral relationships between the arms and legs. As a core...

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  • Meatless Monday: Protein Power Quinoa Salad

    Last week, I published a recipe for a quinoa roasted veggie bowl for Meatless Monday. In the description of the recipe, I mentioned that the recipe I found online yielded a whole lot more quinoa than was needed for the bowls. The excess quinoa from that recipe was more than enough for another few meals, so I searched my cookbooks for another recipe that would accommodate all that extra grain. This tasty, well-balanced, protein-rich recipe is what I settled on. My partner and I enjoyed three meals from this salad. Unlike pasta salads, where the pasta soaks up the dressing, resulting in a...

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  • Pranayama Yoga Bolsters 3 Ways

    When we think of pranayama (breathing practice), our minds often conjure up a vision of someone sitting in Padmasana (Lotus Pose) or Sukhasana (Cross-Legged Pose). While pranayama has traditionally been practiced in a seated position, BKS Iyengar, master of props and adaptations, determined that sitting was not the best position for everyone. To accommodate these students, Iyengar came up with a way to allow practitioners to practice in a supine position. Placing a pranayama pillow under the spine from the lumbar to the head, and a blanket supporting the head and neck (see the above photo), any practitioner, no matter what their body...

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  • Youthlinc: Compassion in Action

    When Burmese refugees Win and Khin La were relocated to Utah, they were directed to Youthlinc, a non-profit humanitarian organization. They enrolled in the organization’s “Real Life: Peer to Peer Mentoring” program to learn the basics of navigating the culture they’d just entered. Native-born peers, who served as volunteers for the program, taught them the basics of living in a foreign culture, such as understanding finances and how and where to shop, and they helped them with English language practice. According to Youthlinc’s website, “Real Life focuses on supporting refugee and immigrant teens who suffer from a variety of issues as...

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  • Meatless Monday: Quinoa Roasted Veggie Bowl

    Roasted veggies are just so good. They don’t take a whole lot of time to prepare and cook, and they’re really flavorful. Roasting seems to concentrate their flavors. I made this recipe for my partner and me. As much as I love roasted veggies, they don’t work all that well as leftovers. So I chopped enough veggies for four servings, using the measurements below. Then I tossed all the veggies together and roasted half of them the first day. This made plenty of veggies for both of us. The next day, the bowls took very little time to prepare because my...

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