Category: Z Featured

Our editors pick the cool stuff for you

Learn to Balance in Toe Stand

Toe Stand looks simple, but it actually requires a lot of concentration and focus. You will wobble, fall over and probably be pretty frustrated, but keep at it! The good news is that the more you practice, the easier it becomes! Make sure to warm up the hips thoroughly. Do not practice this pose if you have any hip, knee or ankle injuries. Always remember to listen to your body and work the pose at your own pace.

Step 1: Figure “4” it!

Start by standing up tall, feet together and spine long. Shift your weight into your right foot and cross the left ankle just above your right knee. If you have really open hips, you can place your left ankle up near your right hip bone for half lotus. In either variation, the knee should be pointing down toward the ground. Keep driving the knee back, hips open.

Step 2: Fingertips to your mat!

Hinging from your waist, slowly start to bend the right knee and place your fingertips onto your mat or onto blocks.

Step 3: Squat down

Slowly lower the hips even further down coming up onto the ball of the right foot. The right thigh should be parallel to the mat. Your buttasana will rest on your right heel. From here, you can walk your fingertips back so that they are closer to your hips. Keep your core engaged, spine long! This will help you balance. If this is your first attempt, stay here and breath.

Step 4: Hand up!

Look straight ahead and find something to focus on! Slowly try to bring one hand up to heart center while maintaining your balance.

Step 5: Toe Stand!

Staying focused and calm, try to bring your second hand up to meet the first hand. Namaste!

XOXO

April 8, 2014
Instagram Quick Tip: Self-Timers for Everyone!

When I wrote my first Instagram Quick Tip article, I assumed that everyone was taking their own yoga photos with a self-timer. It has come to my attention that my assumption was incorrect, and it’s probably worthwhile to start at the beginning for any newcomers to Instagram.

If you are wondering who takes my yoga photos, the answer is me.

I take the vast majority of my photos using the interval timer function on my Nikon DSLR camera. I set my timer to automatically take a photograph every one to two seconds while I get into various poses on my mat. While it is wonderful to have a Nikon with a self-timer, it is unnecessary! Even if the only camera you own is the one that is part of your smart phone, you can take your own yoga self-portraits with an interval timer that you can download from the App Store.

On my iPhone, I use a free app called “Camera Timer”. I’m sure there are multiple interval timer apps available for either iPhone or android, so if you cannot find the specific app called “Camera Timer”, don’t panic.

Once you download the Camera Timer app, you will see that you have a single shot option or a multi shot option. I use the multi shot option every time. Why would you ever take one photo when you can take five?

First, set your “countdown”, which is the amount of time that you think you need to get from your phone to your yoga mat and get into your first pose. You might need anywhere between 10 and 20 seconds. Play around with this number. You can also set your “period”, which is the length of time between photos. I prefer two seconds between shots. Finally, you can decide on how many photos you’d like the camera to take. Five photos always seems like a good number to me. Once you set your “countdown”, “period” and “shot”, you are ready to go. Place your phone into a short glass (as explained in my first Instagram Quick Tip article) , and start your timer!

April 7, 2014
How to Roast Veggies

If you think you are too busy to cook and prepare vegetables for yourself each day, I have the perfect solution for you. Embrace your cookie sheet. My cookie sheet allows me to prepare larger quantities of vegetables at one time. Instead of cooking for just one meal, I roast enough veggies for two or three meals. Unlike boiled or steamed vegetables, which may feel soggy and limp on day two or three, roasted vegetables maintain a delicious flavor and can be chopped into omelettes, pureed into soups or layered onto a sandwich with a balsamic glaze. Let me show you a basic technique.

I happen to be working with yams in this tutorial, but I highly recommend using this method for all sorts of vegetables. Broccoli, cauliflower, carrots and different types of squash are all good choices.

Step 1
Pre-heat your oven to 375 degrees. If you are working with yams, buy organic so you can just scrub the skin and keep it on. Cut the yam in half lengthwise.

Step 2
Place each half, face down onto your cutting board. Slice each half into thirds, lengthwise.

Step 3
Now that each yam is cut in half and then into long strips, cut these strips into smaller bite-sized pieces (about ¼ inch or ½ inch thick).

Step 4
Toss the bite-sized yam pieces into a bowl with olive oil. My rule of thumb is to use about 1 tablespoon of oil for each yam in my recipe. The yams should not be dripping with oil but have a slight sheen. Season with salt and pepper.

Step 5
Spread the oil-coated vegetables in a single layer onto a cookie sheet. Bake in the oven for 20-25 minutes.

Use this method to prepare all of your vegetables when you are short on time! Enjoy your roasted yams/vegetables as a side dish or as an ingredient in a completely new dish!

April 6, 2014
Finding Balance…Together

This past weekend, we hosted a “Finding Balance” yoga workshop at the North Jersey Muay Thai gym in Lodi, New Jersey where we teach our $5 yoga classes.

Sixty yogis (many who traveled quite a distance to join us!) assembled to practice, learn and collaborate.

We created the workshop to accommodate all levels of experience. We began with a few words on the topic of finding balance (both on and off the yoga mat) and continued to teach a well-rounded flow to loosen up the body and engage the core.

We were so excited, first of all, because it was a sold out event, and secondly, because we had a great session planned along with fun vendors and goodies from a leading yogawear brand. We also just love getting together with fellow yogis. It’s a wonderful family that we have — relationships that we have been able to nurture and cultivate via Instagram and our weekly classes.

Over the course of two hours, we explored a variety of standing balance poses, arm balances and inversions.There were so many students who experienced balance breakthroughs that day! Some were able to get into all of the poses, some only one, and some none at all, but everyone tried their best.

We were so proud of the participants for showing great effort. But what really stood out for us was the overwhelming sense of community.

Many of the attendees have never met each other — at least not in person. Up until Sunday, they only knew each other by their Instagram names. They greeted each other, worked together and supported each other as if they’ve known each other for years. We are so lucky to have such an amazing community.

Thank you for making it an amazing day.

We would be remiss if we didn’t thank the fabulous vendors we had on hand — K. Deer Haute Yoga Wear and Love Grace Foods — and Fabletics for providing water bottles and headbands for each participant!

We can’t wait to get together again soon!

April 3, 2014
Parsva Bakasana

Twist, twist, twist! Parsva Bakasana, or Side Crane/Crow, can be a huge challenge for some yogis. Just like Bakasana, this pose requires flexibility, and the more flexibility you have the better! So, don’t be ashamed if you need some help. Use a block to perch on and a strap to keep your elbows in towards your body.

Step 1: Warm up with a twist

Begin by standing at the top of your mat, feet together or hip width distance apart. On an inhale, sweep the arms up overhead as you bend your knees and come into Chair Pose. Weight shifts slightly towards your heels…you should be able to lift up your toes! Take 5 deeps breaths.

Bring your hands in prayer at heart center. On an exhale, twist over to the right, hooking the left elbow to the outside of your right thigh for Revolved Chair Pose. Try to work the left armpit down toward your thigh as your hands press actively together. Your right shoulder will pull slightly back. Try your best to keep your knees in line with each other and your hands at heart center. Take 5 deep breaths then release and twist to the opposite side. Take a forward fold once you have completed this on both sides.

Step 2: Find your birdie perch!

Start off in your Revolved Chair Pose. Slowly start to lower your bottom down, coming onto the balls of the feet and bringing your hands down onto your mat. Remember to stay twisted! If you have trouble here, grab a block and stand on it. That little bit of added height will help you get your hands onto your mat.

Spread your fingers and suction the palms of your hands onto your mat. Keep your elbows squeezing in. The outside of your right thigh will be alongside your left tricep. Your right hip will be between your hands. Take a moment to adjust…working the right thigh up toward the left armpit.

Step 3: Almost ready for lift off!

From your little birdie perch, slowly start to lift your bottom up as you lean forward and bend your arms. Think Chaturanga Dandasana arms…so squeeze in your elbows! Gaze forward and try to keep your shoulders square.

Step 4: Start to take off!

Keeping your gaze forward, elbows squeezing in, shoulders square…attempt to lift up the top foot.

Step 5: Take Flight!

Only when you are ready…try to bring the bottom foot up to meet the top foot and take flight! Squeeze your thighs together, engage your core. If you can, hold the pose for 5-8 breaths before coming back down.

***Modification #1: Place a block, longways, either under your forehead or your chest to give added support. This will allow you to feel what this arm balance is like with both feet lifted!

***Modification #2: Allow your right hip to rest on top of your right tricep so you are balancing your weight between both arms.

Advanced Option: Straight Arms

Have fun and be safe!

XOXO

April 1, 2014
Shaved Fennel Salad

Spring has sprung, and while it’s still a little chilly in our neck of the woods (e.g., New Jersey), we are eagerly embracing the change of season. Soups and stews and hearty meals have dominated our menus, and maybe yours too! But, in honor of spring, we are going to lighten things up a bit, and we thought this delicious shaved fennel salad was the perfect recipe to ease us into the season!

There’s really nothing to it, but I think what makes it so tasty is the fennel itself. We are using the fennel bulb which has a slightly sweet yet subtle licorice flavor. It is refreshing and offers the added bonus of being great for digestion.

The other thing that sets this salad apart is the combination of textures — the crisp greens and the shaved vegetables — makes a tremendous difference adding unexpected layers of depth. If you don’t already have a mandoline, I suggest you run out and buy one. I have a handheld mandoline that fits nicely in my cutlery drawer. However, if you don’t have a mandoline on hand, you can still make this salad, you will just need a knife sharp enough to cut very thin slices.

The recipe is fairly simple and can be adjusted to suit your tastes and diet. It is also just gorgeous and makes a lovely presentation, as you can see from the picture above.

Shaved Fennel Salad (serves 4-6)

1 five oz bag of spring mix (or any other salad combination you like)

1 large bulb of fennel (tops removed)

1/2 red onion

A few turns of cracked black pepper

Shaved parmigiano reggiano (optional)

Your favorite balsamic vinaigrette

Step 1:
Wash and spin your greens and set aside in a large bowl.

Step 2:
Prep the fennel. Remove the tops of a large bulb of fennel and cut about a half inch off the bottom of the fennel bulb.

Cut the fennel in half lengthwise.

Next, remove the core with a sharp knife.

Last, shave each half with a mandoline or cut it thinly with a sharp knife.

Step 3:
Peel half of a red onion and either shave it using a mandoline or cut it thinly with a sharp knife. Onion slices should resemble a half moon.

Step 4:
Assemble the salad. Add fennel, red onion, a few turns of cracked black pepper and your favorite salad dressing (I suggest a balsamic vinaigrette) to your lettuce greens. If you like, top with shaved parmagiano reggiano. Toss and serve.

Voila!
If you are interested in using a mandoline to create thin vegetable slices for your salad, here is a mid-priced option for you to consider.

March 31, 2014
Instagram Quick Tip: Photography 101

I am extremely passionate about my yoga. What you may not know is that I am equally passionate about photography. Combining these two art forms came naturally to me when I started my Instagram. As my yoga progressed over these past two years, so has my photography. I’ve learned to really USE my camera through a lot of trial, error and practice. Without getting too technical, here are a few tips I’ve learned and put into practice every single day.

Camera vs. Phone

The cameras on our phones these days are incredible. When I’m out and about, it’s a no brainer to whip out my phone if I want to snap a picture. With the abundance of self timer apps available and baby phone tripods, you really don’t need anything else to shoot basic pictures.

During my Junior year in high school, I took my first ever photography class…and fell in love. Digital cameras were not around yet, so we used film. There was no “deleting” pictures and “reshooting”…It was you, your camera and about 24-36 chances per roll. You learned very quickly how to make good use of your shots. Although shooting today is much easier, I learned a lot from that class that I still put into practice to this day…exposure, set up, lighting…just to name a few.

When I decided to purchase a digital single-lens reflex camera (DSLR), I knew I had to look at it as an investment. They do not come cheap — they are also a lot bulkier than a camera phone — but they yield beautiful results! If photography is something that really interests you, regardless of whether or not you are using it for yoga, you need a decent camera to shoot. Being able to set your own shutter speed and depth of field can take a great shot and make it amazing.

Here are a few of my favorite tips to help you take beautiful yoga pictures!

Tip #1: Shoot Low

I am constantly growing and learning in my yoga practice. The same is true for my photography practice. In October, I had the privilege of shooting with Robert Sturman, a renowned photographer who specializes in yoga photography. One of the most important tricks I learned from collaborating with him is to SHOOT LOW. I mean…on the ground low. Whether you or someone else is taking the picture — get LOW. This one simple technique will offer new perspective and make all the difference in your pictures.

This picture was taken last summer. My camera was about three feet off of the ground shooting straight at me.

This picture was taken last month. My camera was on the ground and propped up to shoot up. See the difference?

Tip #2: Use Natural Lighting

I’m not a fan of flash photography. Nine times out of ten, the subject ends up looking washed out. Look for locations with lots of natural light! Usually the best light is during sunrise and sunset…or on cloudy days! If it’s possible, try to have the subtle light from the sunrise/sunset facing you so your face is not in shadow. The light during full sun can overexpose a picture, cause you to squint or create too many shadows. Lastly, avoid shooting directly into the sun UNLESS you are going for silhouettes. Any back lighting will make you appear dark as in my example below.

Tip #3: Have a Plan

Contrary to what many people believe, I do not spend hours on end taking pictures of myself everyday. After my real yoga practice, which is usually before sunrise, I have about 10-15 minutes to snap some pictures for the day. I make those 10-15 minutes count by having a plan. Each night, I decide what I am going to work on for the next day, and I write down three to four things I want to capture. Some days I end up with more shots, some days I end up with one shot.

Tip #4: Think Outside the Box

I’m a huge fan of thinking outside the box when it comes to taking my yoga pictures. I look for opportunities to take pictures at different angles in order to offer new perspective. Turning ever so slightly towards the camera or away from the camera can make a shot look completely different. Also, zooming into just a portion of the pose can offer amazing effect. I don’t suggest cutting limbs out of pictures for the sake of it, but I do suggest focusing on certain aspects of the pose and purposely cutting parts out. There is a big difference between the two.

I hope these tips offer you some perspective on how I take my pictures! Look out for some more photography tips coming your way soon!

XOXO

If you are seriously interested in buying a phone tripod or a new camera, here are some of my favorite cameras and photography products. My camera is a few years old, so I have listed the two newer models. (I shoot with a Nikon D5000!)

March 27, 2014
An Announcement…

Hello everyone!

Just a quick note to thank you all for the tremendous support. In the two months that we’ve been up and running with the Two Fit Moms website, we’ve been working hard to create an online space where we can expand upon all of the yoga, fitness and nutrition love that we express so briefly in captions on Instagram. We hope you are enjoying all of our tutorials, tips, recipes, and weekly giveaways.

In an effort to provide more content, and in order to manage the Two Fit Moms website more effectively, we have added a new member to our team. We are excited to introduce you to Kate Alexander, who has been in our lives since high school!

Kate will take on the role of creative and editorial director for Two Fit Moms. With more than 15 years of experience in public relations, she will also be responsible for all things related to marketing and branding of the website. Kate will be a great addition to our team, as she shares her tips on how she balances her life as a professional consultant, a wife, and a mother to three young children. Please look out for her future posts on nutrition and wellness.

Much love to you all—

Masumi & Laura

March 27, 2014
Transition into Wild Thing

One of my favorite backbending poses in yoga is Wild Thing, or Camatkarasana. The reason why I love it so much is that in order to get into the pose, you transition through a couple of my favorite stretches: downward facing dog and three-legged dog with an open hip. Not only do you reap the benefits of stretching out the entire front body with the backbend, but you also get a great hamstring stretch and hip-opener on your way into wild thing.

Step 1
Begin in downward facing dog. If you are unsure about the placement of your hands and feet for downward facing dog, start out in plank pose (top of a push-up). Make sure that your hands are directly stacked under your shoulders, and your feet are about hip width apart. The term “hip-width” refers to the distance between your two hip bones, and NOT the distance between the outer edges of your hips. From plank pose, lift your hips back and up into the air so that your body looks like an upside down V. Take 3 to 5 deep breaths in this pose, enjoying the stretch in your hamstrings, chest and shoulders.

Step 2
Raise your right leg high into the air, stack your right hip over your left hip, and bend your right knee. Be mindful to keep an even amount of weight in both hands, and do not allow your weight to collapse into your left shoulder. Shoulders should be even. Take 3 to 5 deep breaths in this pose, and enjoy the hip stretch.

Step 3
Slowly lower the ball of your right foot to the ground behind your left leg. Your right hand will simultaneously begin to lift from the mat.

Step 4
Push firmly into the mat with both feet, as you lift your hips toward the sky and reach back behind you with your right hand. Keep your chest and hips lifted, and remember to breathe evenly through your nose. Hold this pose for 5 breaths (about 30 seconds), and repeat on the other side.

March 25, 2014
A Fresh Look at Fitness

I went for a run today and had an unexpected realization. Within 30 seconds of putting my headphones on, zipping up my hooded sweatshirt, and starting my stopwatch, I had a series of thoughts and flashbacks that stopped me in my tracks. For some odd reason, I was momentarily transported back in time to the summer that I spent at my grandmother’s house in Japan when I was eight years old. I suddenly remembered the voice that I heard over a megaphone every morning, announcing the daily exercises that would soon begin at the park. And then I remembered the steady stream of neighbors, young and old, stepping out of their little homes and walking toward the field. No one was wearing a stopwatch. No one was displaying strong, “go get ‘em” attitudes. This was just a way of life, and there was no competition or sense of urgency associated with participating in this routine. If you were well, you got yourself up out of bed and went to exercise with everyone else.

As I stood on the pavement in the present moment, I longed for that incredible feeling of wanting to exercise as a way of life, not as a means to an end. I just wanted to jog because it felt good. I didn’t want to look at my stopwatch. I didn’t care how quickly I could cover the same distance repeatedly.

We live in a culture of 30-day weight loss plans, 60-day intense training programs, road races, timed obstacle courses and 7-day jumpstart programs. All of these things are wonderful fitness tools, but maybe it would be enjoyable to just get back to the mindset of moving our bodies for the sake of wellness.

In this game called life, none of us are getting out alive. The goal is to make our time here on Earth healthy and enjoyable—to balance our life activities so that we spend the vast majority of our time LIVING rather than dying.

What’s the point of making exercise such a painful, dreadful experience? For most of us, the goal is not to become an elite level athlete. We just want to feel good, look good and maintain a healthy lifestyle. Can’t we just achieve all of that with moderation?

This week, I challenge you to approach your exercise routine with a different mindset. Exercise only because it feels good. When it stops feeling good, go do something else. Jog until it isn’t fun. When jogging isn’t fun anymore, grab a jump rope. When jumping rope isn’t fun, walk. When walking isn’t fun, go stretch, lift, tumble or balance. Do something! And do it only for as long as you perceive it to be fun. The second it stops being fun, it stops being sustainable. Practice moving for fun so that exercise can become a natural part of life. Remove the stress and the competition for one week, and see how you feel.

March 24, 2014