We are continually inspired by vintage travel posters, postcards and photographs. When we were rebranding last year, these tokens were our main inspiration. Not only for the color and type, but for the memory they provoke. We wanted to share with you a collection of a few from some of the locations we are visiting this year. Hope you enjoy and tha it inspires you to travel somewhere with us in the future!
Our EPM team are avid readers and we wanted to share with you what we are currently into. We would love to hear back from you any suggestions. We want to make this a place we can share and exchange ideas, so comment away!
We always love catching up on their journal for recipes, informative articles, city guides and so much more. On the blog this week we wanted to share a super simple face mask you can make at home with ingredients you probably already have on hand. Enjoy and take some time to pamper yourself naturally with ease.
We are looking forward to several retreats in Tuscany this year and thought we would highlight some of the charming Italian towns we visit while there. (Our Itinerary changes depending on the retreat and time of year but this will give you some insight into the region.)
We are so excited to introduce to those of you who don’t already know her, our newest collaborator for our yoga + self care + cuisine retreat in Tuscany, Amy Commander! Amy has been friends with our founder Erin for many years and after last years Puglia retreat (Amy is also half of Boxerina) they have finally found the perfect collaboration in Tuscany.
As we transition from 2023 to 2024, we are taking stock of the last year, seeking out the truths we have learned and setting intentions for our 2024. In taking a little break this holiday season and letting our bodies and minds rest a bit, we have cleared some space to see what choices we can make in the new year that reflect what is most important to us.
We are super excited to get to share with our EPM family a little bit more about one of our collaborators that is near and dear to our hearts, TARA STILES. Tara is the co-founder of STRALA YOGA, best-selling author and wellness expert.
We are happy to introduce to you, our newest collaborator, Alison Sager! Alison will be leading our TUSCANY retreat in summer 2024. She is a certified 500-hr RYT in mindful vinyasa, movement studies and restorative yoga instructor trained at the New England School of Yoga Therapeutics and has completed advanced studies in the intersection of Yoga, Mindfulness, Neuroscience, Psychology, Movement Studies, and Contemplative Practice.
Feeling some #wanderlust, or just need to get away? Whether you have to force yourself to take time off or you’re a frequent flyer, traveling can be taxing to the body and spirit. As someone with both a personal yoga practice and a lust for travel, I see no difference in intentionally approaching my practice on the mat and intentionally preparing for a trip. Over the years I’ve developed some tricks to keep myself healthy and happy (not to mention sane) while traveling.
We want to be able to offer something to our guests when they aren’t on retreat, so we are committed to bringing you offerings from our retreat leaders to bring you some extra sources of grounding, creativity, energy, and more. First up, we have Jen Carter, who often leads our Mindful Movement retreats with yoga and meditation.
Parivrtta Trikonasana :: Revolved Triangle
Feet grounding and spaced.
One foot forward, one foot back.
Heels pressing.
Toes light.
Legs fully engaged.
Hips squared to front.
Pelvis floor engaged (mula bandha).
Navel pulled in and up (uddiyana bandha).
Torso lengthened, strong, and twisting.
Arms extended and reaching.
Bottom hand pressing and grounding on outside of front foot.
Top fingers reaching skyward.
Top of head reaching out.
Neck lengthening.
Gaze (dristhi) upwards.
B R E A T H E (ujjayi breath).
smile.
instructor demoing
A couple days ago I had the opportunity to try my hand (and feet, and core, and entire body) at paddleboard yoga! This new craze is definitely catching fire in coastal towns (or any town for that matter with a bit of water).
As stand-up paddleboarding (SUP) has been steadily growing as a sport in the past few years, some yogis have been getting in on the action. A friend in town who owns the Bikram studio recently started taking groups out in an inlet area of the island and invited a group of us to try it out!
I'd never been on a paddleboard, although I've surfed and felt that the balance issue was similar. So first things first, we headed out from Lighthouse Park to an area around the floating boats...
...tied our boards up to a line between some buoys so we wouldn't float away or bump into each other. Then took a deep breath and began...
A few sun salutations started us off, and a lot of concentration and precise intention of movements was needed to maintain balance during the flow. It was really amazing being out in the quiet of the water, so close to this beautiful setting while doing the class. Yes, there was some splashing, some falling in, some laughing, but those times where we could be still, stay concentrated, reconnect with the breath, allowed for some pretty amazing moments.
friends trying headstands
Then of course, there was some free-style time where we pushed the limits of balance and tried out some inversions and arm-balances.
attempting flying pigeon
I loved how being on a moving board allowed for a deeper awareness of every small part of your body. During a few arm balances, my fingers and breath were the main things keeping me upright. I actually made it through without falling in, but it took a lot of core work. The next morning I woke up with the sorest quads I can remember in a long time - plus a deep soreness in my midsection core. All those little muscles were working to keep me on the board and what work they did.
The class was amazingly fun and I can't wait to go again after I'm back in town from Italy next month. If you have an opportunity to go to a paddleboard yoga class, definitely try it out! (and bring a towel!)
Vasisthasana :: Side Plank
Bottom hand spread, fingers pressing.
Arm strong.
Wrist directly under shoulder.
Torso open to side.
Navel pulled in and up (uddiyana bandha).
Hips lifting.
Pelvis floor engaged (mula bandha).
Bottom leg strong.
Side/bottom of foot pressing into the mat.
Extension (optional): Top leg lifting.
Pressing away with heel.
Grabbing toe with fingers.
Gaze (dristhi) upwards.
B R E A T H E (ujjayi breath).
smile.
Ustrasana
:: Camel Pose
Knees hip width apart.
Shins parallel behind knees pressing into mat.
Tops of feet grounding.
Quads engaged.
Hips lifted and pressing forward.
Glutes soften.
Pelvis floor engaged (mula bandha).
Navel pulled in and up (uddiyana bandha).
Heart and chest reaching up.
Shoulders back.
Arms reaching back.
Hands reach toward heels.
Neck long and head looking back.
B R E A T H E (ujjayi breath).
smile.
I'm really happy to talk about this Karma Connection today.
is an amazing project that more yogis (and non-yogis) need to know about. Their slogan of "CULTIVATE UNITY * CREATE POSSIBILITY * FOSTER NON-VIOLENCE" is just the beginning of their mission. I was fortunate enough to meet Paige Elenson, founder of the project this past weekend at a workshop hosted by
in Neptune Beach, FL. She spoke to us about her yoga background and how she came to live in Kenya and share her heart to the communities there.
all photos via Africa Yoga Project
"The Africa Yoga Project uses the transformative power of yoga to empower communities and change lives. By inspiring the global yoga community into active service, AYP delivers effective and innovative programs that foster peace, improve physical, emotion and mental well-being, facilitate self-sufficiency and create opportunities to learn and contribute across the communities of East Africa."
AYP works under the parent organization of
, which is the East African leader in using the arts and culture to eradicate poverty. Through community yoga classes, and "yoga on the streets", the Africa Yoga Project has brought such a beautiful practice to the Kenyan communities which "provides a healthy, motivational venue for young adults to engage with their community, build support systems and change their lives." Not only are classes provided but also educational scholarships, job training, food stipends, temporary housing and health services. Plus, Baptiste Yoga teacher trainings have helped bring new Kenyan yoga teachers into their own communities to help spread the yoga-love! ♥
Astavakrasana
:: Eight Angle Pose
Moving into a bit more advanced poses now from the foundational basic poses I've posted previously in this pose series. Astavakrasana may be a pose to work up to, but there are many foundational asanas that you can practice that will lead you to the final expression of the "eight angle pose". Be sure to warm up with a few sun salutations and basic postures, staying strong with breath and bandhas before attempting. Note: there are many ways to get into this pose, and the following are just body-awareness cues once you're in it.
Fingers wide and fingertips pressing into the mat.
Hands shoulder-width apart, grounding and strong.
Elbows bent at 90º angle.
Shoulders firm to the back, and square to mat.
Chest lifted.
Neck long and gaze
(drishti)
looking forward.
Pelvis floor engaged (mula bandha).
Navel pulled in and up (uddiyana bandha).
Legs long and straight.
Quads engaged.
Knee caps lifted.
Feet flexed and strong, lifting away.
B R E A T H E (ujjayi breath).
smile.
Life runs away from you sometimes....and we try to run with it at least. That's how the past month or so has been feeling for me - things coming at me in all directions - mostly good. Really good things. When this year started I felt like it was going to be a great year - not exactly sure why I was sure of it, but I felt that there were changes in the air, optimism on the horizon, and lots of fun to be had. For now...just a small story of stopping to smell the flowers of life...
About a week and a half ago, we went up to Asheville, NC for a long weekend in the mountains with a group of friends. Mountains, hiking, good food, cool nights, some yoga, picnics, and lots of live music from the guitars, banjo, harmonica, and bass which made the trip as well.
Mornings never started with an alarm clock, and hours passed without anyone rushing to go somewhere or do something. Time was slow, conversations plenty, and a birthday was celebrated with the richest chocolate cake I've eaten.
Asheville boasts a strong community of local/organic/vegetarian restaurants, which we were able to sample. There are also a handful of wonderful yoga studios, and always an array of classes and workshops to choose from. I was just in Asheville over Christmas and had stopped in on an Ashtanga class, and decided to go to an inversion workshop this time at Asheville Yoga Center for a couple hours one afternoon.
We hiked some Smoky Mountain trails and drove with the windows down over miles of the Blue Ridge Parkway...through tunnels, past valleys and peaks. We stopped for a little picnic at a lookout, and enjoyed the afternoon sun. Made our way to the stream at a waterfall, and watched the mountain ranges turn purple at sunset.
It was a beautiful several days with a wonderful group of people. It's a reminder to breathe in deep, unplug, and enjoy the spring flowers that are blooming!
Virabhadrasana II
:: Warrior II
Feet grounded.
Front knee bent at 90º angle.
Knee over ankle (not past), foot facing straight ahead.
Back leg strong and straight.
Foot facing side.
Quads engaged.
Hips open to the side.
Tailbone tucked under.
Pelvis floor engaged (mula bandha).
Navel pulled in and up (uddiyana bandha).
Chest open to the side.
Shoulders relaxed, down your back, away from ears.
Arms strong and parallel to mat.
Palms facing down.
Hands and fingers strong and reaching away from each other.
Neck long, head relaxed.
Gaze (drishti) towards front hand.
B R E A T H E (ujjayi breath).
smile.
Virabhadrasana III
:: Warrior III
Standing leg strong.
Foot grounded, toes spread.
Weight distributed on all parts of foot.
Quads engaged.
Hips square to the mat.
Lifted leg strong and engaged.
Pelvis floor engaged (mula bandha).
Navel pulled in and up (uddiyana bandha).
Neck long, head relaxed.
Gaze (drishti) towards thumbs.
Shoulders relaxed into sockets away from ears.
Arms strong and parallel to mat.
B R E A T H E (ujjayi breath).
smile.
Salamba Sirsasana
:: Supported Headstand
Fingers interlaced.
Side of hands pressing into the mat.
Forearms pressing into the mat.
Elbows in at shoulder distance apart.
Top of head in hands, resting (not pressing into) mat.
Neck long.
Gaze (drishti) at third eye.
Shoulders strong and lifting.
Navel pulled in and up (uddiyana bandha).
Pelvis floor engaged (mula bandha).
Legs stacked, engaged, and strong.
Feet and toes pointing upwards.
B R E A T H E (ujjayi breath).
smile.
photo by
A couple weeks ago I visited the Big Apple and was so happy to have been able to participate in an AntiGravity Yoga class at the
yoga studio. I'd been looking forward to experiencing this class since I first heard of it, and made sure to sign up early online for a space during my long-weekend stay in the city.
AntiGravity Yoga was founded in 1990 by broadway dancer and aerial acrobat, Christopher Harrison. Now an emerging trend in the yoga and fitness world, his "suspension trainings" are spreading wildly.
photo by
Located near the fashion district, Om Factory is on the 17th floor with a lovely space complete with dressing rooms, several yoga rooms, and a spacious lounge. I arrived in time to get dressed (complete with a long-sleeve shirt as they recommend to lessen irritation under the arms), sip on a coconut water, and chat with a couple other people waiting for the start of class.
When the time came to get set up, I walked through the grid of hanging orange hammocks and picked a spot in the front corner with a great view out of the windows overlooking the city. An assistant came around with a ladder to adjust everyone's apparatus to the correct height just at the hip-bone level. After we were all situated, the lovely instructor, Shelley, walked in, welcomed us, and began the class.
I'm not sure what else I can really say in words about the experience, other than it felt like a 75-min massage. It was amazing really. Perfect for (re)alignment, spine lengthening, decompression, and relaxation. For my normal, quite rigorous practice, this would be a class I would love to add to my routine as a fun, challenging, very unique, and benefit-rich experience.
If you're in New York City, I'd definitely recommend checking this out and experiencing AntiGravity Yoga for yourself!
FIND OUT MORE:
Virabhadrasana I
:: Warrior I
Fingers and palms reaching up.
Strong, straight arms and elbows.
Shoulders down away from ears.
Neck long.
Gaze (drishti) up at thumbs.
Chest lifted.
Navel pulled in and up (uddiyana bandha)
Pelvis floor engaged (mula handha).
Tailbone tucked under.
Hips square to front of mat.
Front leg strong with 90º bend in knee.
Weight in front heel. Feet pointed straight. Toes light.
Back leg strong and straight.
Foot pressing into floor at 45º from front.
B R E A T H E (ujjayi breath).
smile.
Urdhva Mukha Svanasana
:: Upward Facing Dog
Fingers and palms pressing into the mat.
Hands below shoulders.
Shoulders moving down and back.
Neck long.
Gaze (drishti ) towards third-eye.
Abdomen engaged (uddiyana bandha).
Hips lifted off mat.
Pelvis floor engaged (mula bandha).
Gluts soft.Legs engaged and lifed off mat.
Feet hip distance apart.
Tops of feet pressing into the mat.
Toes pointed.
B R E A T H E (ujjayi breath).
smile.
Welcome to the first post in a new series of posts I'm working on. It is a series of poses that I thought would gear us up for the
. (These will also be posted on the Eat.Pray.Move
as well).
How better to start a series of poses than with one of the foundational
asanas
(poses):
Adho Mukha Svanasana
(Downward-Facing Dog). In this series I'll try to plainly explain the physical cues from FINGERS to TOES. As, we all know that in yoga, we must be aware of every part of our body, breath, and mind in each pose.
So, here we go. Try it yourself. Enjoy...and b r e a t h e.
ADHO MUKHA SVANASANA :: DOWNWARD-FACING DOG
Fingers gripping the mat.
Palms pressing down, even weight distribution.
Hands shoulder-distance away.
Head relaxed.
Gaze (drishti) knees to navel.
Neck relaxed and long.
Abdomen engaged (uddiyana bandha).
Tailbone tilted up.
Pelvis floor engaged (mula handha).
Quads strong.
Kneecaps lifted.
Feet hip-distance apart.
Heels pressing down.
Toes light.
B R E A T H E (ujjayi breath).
smile.
photo by
