Drink Up This Summer

Image: FreeDigitalPhotos.netDespite what the weather forecast suggests, summer is right around the corner; and for us in the city, that often means strong sun and even harsher humidity. When being active in summer’s heat, to hydrate is perhaps the most important active precaution to take; especially while exercising in tropical climates as I currently am and many of you do.

Whether you break a sweat every day or not, your body, which is made up of about 60% water, loses a great amount of water each day. And that amount increases in warmer climates, high altitudes, and, of course, after strenuous exercise.

Why should you care?

Well, not only is water essential in maintaining balanced body fluids, but it also maintains metabolism,  prevents muscle fatigue, improves complexion, and promotes a healthy lymphatic system, along with kidneys and intestines. Yet researches have found that almost half the earth’s population is dehydrated. If you’re the average healthy adult, your brain will alert the rest of your body of dehydration with thirst. Unfortunately, thirst is often misinterpreted (often for hunger) and thus, never quite quenched.

On average, men should consume 3.7 liters of water per day, and women, 2.7 liters. To insure that you’re hydrating enough, follow these three tips:

1. Have a glass of water upon waking. If you like, drink it warm and add a slice of lemon; Ayurvedic philosophy believes the combination first thing in the morning will boost your immune system, aid digestion, and balance your pH.
2. Increase the amount of fresh fruits and vegetables you consume being that about 20% of your hydration comes from food.
3. Reach for water first, whenever you feel thirsty, hungry, or even tired. Research has found that chronic dehydration will often be misinterpreted for hunger and/or fatigue.

So whether you enjoy it from the tap or from a bottle, remember to stay hydrated in the summer's heat! - Danielle E. Alvarez

Video: Ribcage Breathing by Johnson Chong

Often times in yoga as in life, we do not get enough breath. If you've ever found yourself sighing in the middle of the day or feeling fatigued after a good night's sleep, it's probably because you are not breathing properly. In this short video, Johnson Anand Saurabh Chong demonstrates ribcage breathing and how to get the most out of a deep breath.

Want to practice with Johnson? Attend Pravassa's Dominican Republic vacation this July. 

Video: Learning African Dance

Yoga and healing weren't the only things to make an appearance at this year's BaliSpirit Festival in Ubud, Bali. The drum beats, vibrational sound and sheer glee of African Dance made these classes a hit! Here see the final routine choreographed by Aby Niang and enjoyed by all.

6 Tips for Better Sleep

image: ambroWarm evenings and later sunsets are two of my favorite things about spring, but they sure aren’t helping me sleep soundly and it appears I’m not the only one. Nearly half of all Americans have occasional insomnia, but popularity doesn’t make the situation any less dire. In addition to making us extra irritable, sleeplessness inhibits brain function, muscular strength, and our immune system. It can lead to serious health problems and even take a toll on longevity. Fortunately, I've enacted a few simple steps to improve my quality of sleep and promote my general niceness.

1. Stay Active Earlier Exercising 4 times a week may increase your overall sleep time by an hour each night. Working out increases the body’s core temperature. As the body cools down and returns to normal in the hours that follow, it makes it easier to drift off. Just make sure you give yourself 3-4 hours to cool down before heading to bed.

2. Consume Consciously Be wary of drinking coffee, tea, or even chocolate in the afternoon as the stimulating effects of caffeine take hours to wear off. Avoiding alcohol would be wise too, it may help you fall asleep quickly, but has been proven to disrupt sleep throughout the night and leave you tired in the morning. 

3. Tuck in Electronics The light from your laptop, smart phone, and any other gadget you regularly use stimulates the brain, preventing you from being able to wind down. Texting before bed can incite anxiety especially if you're keeping yourself awake waiting for a response. Put everything away at least a half an hour before you intend to fall asleep and try to take up nighttime reading, of an actual book instead.

4. Create a Sanctuary Make your bedroom a calming place that promotes sleep with cozy blankets and comfy pillows. At night, dim the lights and put the temperature to about 65 degrees, colder if you’re still having trouble sleeping. If aromatherapy is your thing, try adding lavender to your pillow as it has a calming effect.

5. Keep a Bedtime Being consistent with your sleep schedule, even on the weekends and during holidays as it reinforces a sleep-wake cycle. Determine how many hours you need to feel well rested and get into the habit of staying in bed only for that amount of time. Spending less time between the sheets promotes restful slumber.

6. Wind Down Having a ritual is essential to promoting deep, quality sleep. Try a warm bath or shower or a few restorative yoga poses (child’s pose or legs up the wall). Once in bed, consider breathing exercises to put yourself in a place of mental rest. And if all else fails, count your blessings, instead of sheep, gratitude can put your mind at ease. - Danielle E. Alvarez

Ogoh - Ogoh Day in Bali

Balinese New Year, Nyepi, tends to fall in March every year, but due to moon cycles, the exact date changes. The Balinese celebrate their new year as a silent day, one of meditation and reflection. But as everything in life, every dark side, has a light, every good has its evil and Nyepi is preceded by Ogoh-Ogoh day. Ogoh-Ogoh's are evil spirits, which are prayed to in Bali just as often as good spirits. In order to cleanse the island of these spirits, the Balinese first need to draw them out into the open. The Ogoh-Ogoh day is a yearly celebration, which is planned for months beforehand and the energy in every village in Bali as the day draws near is palpable. To learn more about this tradition, take a look at the parade we participated in this year.