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Hakuba Yoga Retreat Reflection 2019
2019.10.18 | Namita Kurokawa

Last month, September 2019, we hosted our first Yoga Retreat ever. Our main goal was for the students to incorporate yoga into their lifestyle on a more regular basis. And by “yoga” I don’t just mean the asanas, but all aspects of “yoga” including breathing, meditation, and philosophy.  

 

We usually perceive yoga as a physical exercise. The meaning of the word “Asana” is not known, even amongst people who seem to be practicing yoga on a regular basis. Asana is a Sanskrit word that literally means “seat.” Many people would say that it means “yoga pose,” right? And it’s not wrong. Originally, it was said that the only posture in yoga necessary was a comfortable seated position. Through time, the perception of asanas changed, but the ultimate purpose of comfortable seated posture for meditation hasn’t changed. 

 

Although we didn’t want to stress people out with the technicality, we did want people to experience yoga as a lifestyle. Through this concept, we introduced kriya and pranayama techniques as well as various asana practices. We also conducted a cooking class on making ayurvedic brownies!! It actually turned out really well, and reminded me of India (where I actually ate it for the first time). We definitely didn’t forget to have fun!!

 

Ok, first of all, what do all these terms mean?!

 

Kriya

In our yoga practice, we address Kriya as cleansing techniques. The purpose of performing the various cleansing techniques are to remove impurities and toxins in our body and to prepare ourselves for pranayama, and move the vital energy to the central sushumna (energy) channel, to attain moksha (or liberation).  

 

There are 6 cleansing techniques in yoga, also known as Shatkriyas. “Shat” means six and “Kriya” means cleansing, 

  1. Neti: Nose cleansing
  2. Dhauti: Digestive tract cleansing
  3. Nauli: abdominal massage cleansing
  4. Basti: colonic irrigation cleansing 
  5. Kapalabhati: Skull Cleaning
  6. Trataka: Eye Cleansing

 

During our yoga retreat (and also during our monthly Kriya Cleansing Workshops), we preform Neti, Nauli, Kapalabhati, and Trataka. 

 

Pranayama

“Prana” means breath or vital energy in the body. “Yama” means to control. There are so many types of Pranayama, but that can be for another blog! I want to point out that Breathing = Life. The reason I say this is because 

humans can go…

without food for 40 days,

without sleep for 11 days,

without water for 3-4 days,

but can only go without air for few seconds ~ few minutes!! (This depends on your lung capacity). 

 

Asana

A lot of people say “Yoga” when they actually mean “Asana.” As mentioned before, asana literally means “seat.” In the past, it was said that the seated position was the only asana needed to sit comfortably to meditate. In ancient text, it illustrates 84 asanas. Now, there are hundreds, possibly thousands of asanas including variations with crazy long Sanskrit names like Parivrtta Prasarita Padottanasana!

 

Ayurveda

In Sanskrit, “Ayus” means life, “Veda” means knowledge. Ayurvedia is a medical science of ancient India incorporating diet, herbal remedies, exercise, meditation, breathing and physical therapy. Ayurveda and yoga are closely interconnected in terms of techniques used and the overall wellbeing of oneself. There are three types of Doshas which are Veta, Pitta and Kapha. Depending on which category you are, the diet differs and the treatments differ. I just want to point out that ayurvedic diet doesn’t necessarily mean vegan. 

 

Going Forward…

The concept of Yoga Retreat in Japan is relatively new. In a culture where taking days off of work is an unspoken taboo, where more hours of work means better reputation, where taking detours in life is seen as unsuccessful (TRUST ME, I’ve been there, done that) we want to slowly introduce the view that it’s ok to take time off for yourself and your wellbeing. We are starting to see a shift in trend and hope that more people view themselves as a priority going forward. 

 

Our Next Yoga Retreat is coming up soon! Will keep you posted!

 

Founder and Yoga Instructor at Nami Yoga Studio.
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Carrot & Ginger Vegan Cake 
2019.9.30 | Tsubaki

Hi this is Tsubaki!

 

Some of you may already know. We started our Kriya Yoga sessions on a monthly basis starting July, 2019! After performing our cleansing techniques, we enjoy herbal tea and recharge with our homemade energetic breakfast! Our next Kriya Yoga will be on Sat, Oct 26th from 6:30 AM! Please check our Events Page for more details!

 

Today, I’ll be introducing Carrot and Ginger Vegan Cake recipe, one we enjoyed in our previous Kriya Yoga. 

Carrot and Ginger Vegan Cake!

 

Ingredients

① Ginger Batter

  • 15g ginger
  • 4pieces cardamom
  • 160g soy milk

 

② Carrot Batter

  • 60g carrot
  • 10g goji berry
  • 160g soy milk

 

③ For Both Batters

  • 50g White Sesame Oil  x2
  • 90g Maple Syrup x2
  • 200g Whole Wheat Flour x2
  • 1 Table Spoon Baking Powder 

 

  1. Put all of the ingredients for ① (slice the ginger before pupating it in the mixer) and blend it in a mixer. Take it out in a bowl. 
  2. Put all of the ingredients for ② (grade the carrots before putting it in the mixer)  and blend it in a mixer. Take it out in a different bowl. 
  3. In each bowl respectively, add the white sesame oil, maple syrup, whole wheat flour and baking powder and mix gently. 
  4. In a square baking pan, add 1/3 the ginger mixture, then 1/3 the carrot mixture, and repeat until everything is in the pan. use a toothpick and gently mix so it creates a marble design. 
  5. Bake for 35 minutes in 350F / 180C oven.

 

TADAAA! Finished.

 

After graduating from university, she started her career experiencing various professions in PR, Media, and IT.
As she became passionate about the effect of yoga both on the body and soul, she decided to deepen her understanding through teacher training at UTL. She began to provide her own yoga training as an instructor to help people discover an overall sense of well-being.
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Refreshing healthy summer drinks
2019.7.26 | Gina Anderson

Looking for some refreshment this summer? Mugi cha (barley tea) is a typical choice in Japan, but there are many other healthy caffeine-free options. It’s important to stay hydrated before, during and after yoga, especially during the summer heat. Drinking water-based beverages can help regulate your body temperature, lubricate your joints, protect your spinal cord and help your body eliminate waste. Try one of these easy do-it-yourself options!

 

Infused water

You can add herbs, fruits or veggies to your water to infuse it with more flavor. Mint and basil work well. You can also add citrus peels or cucumbers for a fresh taste. It’s best to pick organic herbs, fruits and veggies for infusing, to avoid also leaching pesticides into your water. A great infusion option is lemon or orange peel, cucumber slices and mint.

 

Rooibos Tea

Made from a brush-like plant from South Africa, rooibos is naturally caffeine free, high in antioxidants and may contribute to managing cholesterol, along with other potential health benefits. Rooibos tea is available in red and green versions. Red rooibos has a mild, slightly sweet taste while green rooibos has a stronger green tea-like taste. Both come from the same plant and are caffeine free. Green rooibos is unfermented, while red rooibos is fermented. Many brands are available at supermarkets. To make iced rooibos tea, one tea bag can be infused in 1 liter of hot water for around 5 minutes and then chilled. 

 

Honeybush Tea

Made from the honeybush plant, also from South Africa, honeybush tea is made from the fermented stems and leaves of the plant. Naturally caffeine free, honeybush reputedly helps with calming coughs and may provide other health benefits. Honeybush tea has a mild taste similar to red rooibos, but is often sweeter. Muji sells honeybush and lemon tea bags. Other brands can be found at stores such as Kaldi or Carnival. To make iced honeybush tea, one tea bag can be infused in 1 liter of hot water for around 5 minutes and then chilled.

 

Corn tea

Originally from Korea, corn tea is made by infusing roasted corn kernels. It is caffeine free and reportedly can help with digestion, is good for the kidneys and can help in lowering blood pressure. It has a very mild taste; some say it tastes like watered down corn. It is common in Korea to make a mix between barley tea and corn tea, which results in a drink that is a bit more flavorful than corn tea by itself but milder than barley tea. Typical ratios are 1/3 barley tea and 2/3 corn tea. Corn tea isn’t always easy to find in Japan, but Muji and Seijo Ishii does sell some. To make iced corn tea, one tea bag can be infused in 1 liter of hot water for 3 minutes and then chilled.

 

Soba tea

Generally served at soba noodle shops, soba, or buckwheat tea, can also be made at home. It has high mineral and antioxidant content and may help improve blood sugar control. It has a mild to strong nutty, earthy taste. Soba tea can easily be found in most supermarkets. To make iced soba tea, one tea bag can be infused in 1 liter of hot water for 3 minutes and then chilled.

 

Lemonade

This low-sugar lemonade recipe is easy to make:

  • 1/2 cup freshly squeezed lemon juice (5 to 6 lemons)
  • 1/2 cup agave syrup (or honey, or maple syrup)
  • 1 quart of water

 

Combine the lemon juice and the agave syrup in a large pitcher first and mix together well. Then add the water and mix once again. Chill in the refrigerator or serve immediately over ice.

 

It tastes best with freshly squeezed lemon juice, but if you need to use pre-squeezed lemon juice, you may want to use a bit less lemon juice or add more agave syrup, since pre-squeezed lemon juice tends to be more concentrated.

 

I originally found this recipe on goop, which has a good selection of healthy recipes.

 

If you’re looking for more ways to hydrate, Muji has a great selection of herbal teas and non-caffeinated drinks, some specifically adapted for cold infusion. In general, for making iced herbal tea, I find that using 1 tea bag suffices for 1 liter of water; you can use the infusion time indicated on the packaging as a guideline.

 

Happy hydrating 😉

Gina discovered yoga in 2011 as a balance to the intensity of her job as a sustainability consultant in Paris. In 2018, she finally took the leap and completed a yoga teacher training. Gina currently teaches yoga and works on freelance writing in Tokyo.
She hopes to provide creative and challenging classes that help students connect with their breath and be present in the moment.
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Healthy Banana Chocolate Chip Oatmeal Muffins
2019.7.19 | Namita Kurokawa

Every Friday during my training in India, we did our yogic cleanses. We called it Kriya Friday.

To pass on the tradition, and for our students to deepen their yogic practice, we decided to incorporate that into our monthly schedule.

 

Jala Neti

Our main focus is cleansing techniques. We are starting it off slowly by doing the classic Jala Neti and Sutra Neti (the two nose cleansing techniques). By clearing up the nasal passage, it helps remove impurities and dirt. It also has a significant role in improving the presence of the mind.

 

Kapalbhati

We move onto Kapalbhati. Kapalbhati is both a pranayama (breathing technique) as well as kris (cleansing technique). Kapalbhati is part of the ‘shat kriya’ which refers to the six cleansing techniques. It has the benefit of remove toxins from the body. Kapal means forehead and bhati means to shine. It also has the benefit of clearing the mind. 

 

Uddiyana Bandha

We also practice Uddiyana Bandha and Nauli, where it massages the internal organs and lower abdomen area, stimulates the digestive fire and removes toxins, indigestion and constipation. Yes, we know, it looks weird, but has so many benefits!

 

Others

Trataka is also type of cleansing technique of the eyes. In the future, we hope to practice Dhouti (instestine Cleansing) and Vasti (Rectum Cleansing). Stay tuned!

 

 

Healthy Banana Chocolate Chip Oatmeal Muffins

 

On a different note, we also serve homemade breakfast after this workshop. Due to high demand, we decided to post our recipe on our blog every now and then 🙂 ENJOY!

 

INGRIDENTS

3 cups rolled oats or old fashioned oats

2 tablespoons light brown sugar

1/2 teaspoon cinnamon

1/4 teaspoon salt

1 teaspoon baking soda

2 large eggs

1/4 cup honey

1 cup bananas mashed

2 teaspoons vanilla extract

1 cup milk

1/4 cup coconut oil

1 cup semi sweet chocolate chips

 

INSTRUCTIONS

1. Preheat oven to 350 degrees. Grease a muffin pan with non stick cooking spray.

2. In a large bowl combine the oats, sugar, cinnamon, salt and baking soda.

3. In a medium bowl combine eggs, honey, mashed bananas, vanilla, milk and coconut oil.

4. Add the wet ingredients into the dry ingredients. Stir until combined, do not overmix.

5. Fold in the chocolate chips.

6. Scoop batter evenly into prepared muffin tin.

7. Bake for 30 minutes or until set and the tops are slightly brown.

8. Allow the muffins to cool in the pan for 10 minutes then remove to cool completely.

Founder and Yoga Instructor at Nami Yoga Studio.
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OM
2018.10.14 | Namita Kurokawa

OM and my childhood My father always chanted OM in the sauna. When I was little, he would tell me to chant with him. It felt funny and weird at the same time. It was a surreal scene where my father was sitting in sukasana with gyan mudra, sweating from his head and chanting OM continuously. I sometimes chanted with him. But most times, I was just listening because I didn’t understand what it meant or why we were chanting in the first place. He never explained the meaning of this chant. All he said was, “Just try it, it’s good for you.” Or something along those lines.

  After many years, I started practicing yoga. In class, we would chant OM, and it came so naturally to me while others in class felt reluctant to chant. The whole sound and vibration actually felt good. It made me calm and refreshed. Then, it reminded me of my father in the sauna and I finally understood what he meant by “Just try it.”     OM is the entire alphabet Om is broken down into three sounds. “A”, “U”, and “M”. The A-U makes the O sound. Thus, shortened to OM.   A (Ahhh) is the first letter of the Sanskrit alphabet; the waking state. U (Ohhh) is the middle letter of the Sanskirt alphabet; the dreaming state. M (Mmm) is the last letter of the Sanskirt alphabet; the dreamless state. Silence is the last part of the AUM chant. It is the vibration which is beyond verbal pronunciation. It is said to be the pure consciousness of the self.   “A” is an open sound with open lips resonating at the front of the mouth, “U” moving midway, and “M” ending at the back of the throat with the vibration traveling throughout the head. Lead by silence, contemplating on the vibration. By chanting OM or AUM, we vocalize all the sounds the voice can produce (meaning everything in the Sanskrit alphabet), representing the universal consciousness.     What does OM mean? OM has a lot of meanings. It is usually defined to replicate the sound of the universe. It is said that even on NASA’s website, earth itself sounds like OM. As mentioned above, the three sounds “A”, “U”, “M” in itself have meanings. It is the waking state, dreaming state and the dreamless state. It can also mean the past, present and the future. It can also represent the Hindu gods Brahma (creator god), Vishnu (sustainer god), and Shiva (destroyer god).   From the Mandukya Upanishad, “OM is the imperishable word. OM is the universe, and this is the exposition of OM. The past, the present, and the future, all that was, all that is, all that will be is OM. Likewise, all else that may exist beyond the bounds of time, that too is OM.” So, basically, it’s deep, and it’s everything.     Now What? Reading this blog is not going to do much. You now have to experience OM yourself. Chant “AhhhOhhhMmmm” followed by silence to notice the vibration, and repeat it 3 times. You will notice calmness, stillness and quietness within.   I understand now that my father was experiencing this in his safe space, the sauna. His saying, “Just try it” really makes sense now. I believe the true benefit of OM comes from personal experience, just like practicing yoga.   And recently, I starting making it a night time routine for my kids to practice 5 yoga asanas and to chant OM before and after these poses. Today, one of my daughters had a breakdown during the day so I told her, “Breath in. Breath out. Wanna do OM?” and without any hesitation, she said, “Yes.” I was happy that my kids are experiencing this benefit at an early age.

Manager and yoga instructor at Nami Yoga Studio.
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Four-Day Cleanse
2018.7.15 | Yumi Tanaka

Juice Cleanse

The other day, I conducted a four-day juice cleanse. The purpose of the cleanse was not to lose weight, but to rest my digestive system. I tried out one of my favorite juice bar, Trueberry’s cold pressed juice.

 

We replace our meals with 5 bottles of cold pressed juice a day. (We can drink water, warm water and herb tea throughout this cleanse.)

 

I felt drowsy throughout the 4 days. Depending on the person, some may experience headaches, lightheadedness and dizziness, but for me it was sleepiness. Nevertheless, my body felt extremely light and didn’t have any trouble with my yoga practice.

 

During the cleanse, I didn’t have to worry about what to eat next, my groceries, cooking time, eating time or cleaning time. I felt that I had a lot of time on hand. Generally, we spend a lot of our day thinking about our meals and activities around it.

 

Recovery Meal

From day 5, I started my recovery meal.

We have to keep in mind that recovery meal period should last as long as your cleanse days.

We slowly start off with porridge or plain miso soup. I had the most difficult time during this stage. At the end of my recovery meal phase, I found myself being very picky about my food. I was being sensitive about the things I consumed.

 

Things I want to keep in mind about my future cleanse!

 

1. It’s important to set up your schedule before and after your cleanse.
As mentioned above, recovery meal is part of your cleanse so it’s important to keep in mind the recovery days as well. Before you start your cleanse, it’ll be better to reduce the volume of your meals. In my case, I avoided eating out and had a vegetarian based diet.

 

2. Keep your options open.
Since it was my first time, I added in Almond Milk (not necessarily juice) as one of my juice choice. Almond Milk gives a sense of fullness, which was a good choice on the first day.

 

3. Allow some leeway in your schedule.
It’s possible to conduct the cleanse whether it be your days off or not. However, we have to keep in mind that every movement becomes very slow throughout this time. For example, I would get on the escalator at the train stations instead of walking up the stairs, or my walking pace would be very slow. It’ll be better to schedule your appointments with plenty of time before and after.

 

Everything written here are my own thoughts through my personal experiences.

 

We are made up of what we eat.
“Eat not for your tongue, but for your mind and body.”
Notice what makes up your body, how your body consumes energy, and how we spend our time eating.

Just like we choose our clothes, we also have the choice of food we consume.

With this in mind, I wish for your lovely dietary habit.

 

She started practicing Jazz and Hiphop dance at teenager. In 2007, she moved to Tokyo to enter university. After graduating from university, she experienced physical changes while she was working in sales and started looking for a new healthier lifestyle. Her focus changed from dancing to yoga. Through her continuous practice, she learned that yoga could be applied to daily life, thinking habits and discipline. In 2016 she was qualified as a yoga instructor.
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Beauty of the Rainy Season
2018.6.14 | Hiroko Mieda

The 24 solar terms, based on the sun’s position in the zodiac, were created by farmers in ancient China to guide the agricultural affairs. It reflects the change in seasons throughout the year.

 

We refer to this season up till the summer solstice as ‘mangzhong,’ or more familiarly known as the season when the planting of the grains is done.  (FYI, for us yogis, June 21st in summer solstice is International Yoga Day!)

 

Early summer rain (called ‘samidare’ in Japanese meaning fifth lunar month rain) is rainy season where life is given to all living things. It also affects us humans in different ways. For example, it is difficult to maintain the water balance within our body due to humidity which results in swelling of the body and melancholy mood.

However, by changing your behavior and perspective, there must be new findings!

 

One way is to wake up early on your day off and spend some Ayurvedic time for yourself.

You can use massage oil to self-massage your head, ears, and soles of your feet, or bathe in your favorite aromatic oil bath.

Try your tongue cleansing, nose cleansing, and then your eye cleansing!

Yes, eye cleansing (or eye brushing).

 

Like the famous photographer, Nobuyoshi Araki says, “In the morning when you wake up, go out into the balcony and take (a photo of) the blue sky. Brush your eyes. Like how you brush your teeth every day.”

 

As for me, I go out into the balcony to water the plants, look up at the sky and “brush” my eyes.

 

I ‘brush’ my eyes by looking at the golden beams of the sun brighten the sky, how the clouds swift along, and the leaves sway in the gentle breeze. I ‘brush’ my ears by listening to the birds chirping. I ‘brush’ my lungs by breathing in a big deep breath.

 

Even during this rainy season, you can look up at the clouds in the sky that form these droplets of water. You can enjoy the chilly misty mornings where the scent of the tree barks are fresh, sipping warm water, listening to the melody of the rain.

 

Then shifting to your asana practice. Time of bliss.

 

There’s a fine line between rain as being miserable and rain as being beautiful. It all depends on the perception of your mind.

 

As citizens of this world and nature living in harmony as one, it is important to enjoy the seasonal changes.

 

This photo (up top) was taken in February of this year when I traveled to Sri Lanka. It’s an ayurvedic massage oil. The lady at the store said, “This oil smells so bad, but it is the perfect oil to do self-massage! I highly recommend it.” It got me worried that there was no sample of this item, but she was so certain and passionate, I had to buy it.

 

Oh my… it smells SO BAD! lol

That’s why there was no sample at the store. It’s a very mysterious scent.

 

That lady from the kingdom of Ayurveda mentioned multiple times that it smells bad, and now I know why.

I tried it out anyway. I massaged from head to toe and the next day, I’ve never felt lighter and in better condition!

It’s like this strong herbal medicine smell that even cats run away from.

Like stripping the bark off the trees from deep in the forest and mixing that with algae.

Like the astringent smell of a cat’s pads.

 

It’s weird, but you’ll get hooked.

If you’re interested and have a chance, please try it out.

Hiroko’s yoga practice began at age 14 and found that breathing was a whole new experience that opened doors to her mind. In 2016, she took her teacher training course at Under the Light in Tokyo and got deeper into her practice as she learned the philosophy and theories behind yoga. Just like how yoga opened doors for her, she wishes to do the same for people in many different phases of their lives. 
 "Yoga is a way of life and a science"
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Betia’s favorite Green Detox Smoothie
2018.6.7 | Betia Pappa

This green detox smoothie if great for any time of day. Especially in the morning before or after your yoga practice or work. All the ingredients are individually great for your health and combining them all together creates a power drink. I think!

 

This drink will make you feel good inside and out and will boost your immune system so you’ll stay strong and healthy and avoid getting sick.

 

I hope you enjoy!

 

Ingredients:

1 Cup of water or a little more (depends on how thick you like your smoothies)

1 or 2 celery sticks

1 cucumber (with skin-give you more fiber)

½ and apple (with skin- more fiber)

1/3 cup o f frozen or fresh pineapple

a small piece of ginger root (depends how much you like ginger) Without the skin

One whole lemon

 

Directions:

  1. Pour the water first into the blender. Then add all the ingredients. If you have a very small blender I highly recommend cutting all the fruits and veggies into small pieces especially the ginger. You can even peel the ginger.
  2. Blend it all together!
  3. Add a little more water to smooth it out.

 

If you let the drink sit for too long make sure to stir the drink before you continue drinking it.

 

**TIP**

For the summer!

 

If you like your smoothies cold, I recommend precutting all the ingredients and freeze them over night.  Then when you blend, it comes out nice and cold.

In case you have a small blender, leave the frozen ingredient sitting in the blender for ten minutes for them to soften and avoid breaking the blender.

 

So you can put ALL the ingredients in the blender, get ready for work or practice, come back blend and drink!

 

Enjoy!

Elizabeth (aka Betia) is an avid traveler and lover of life. She considers herself a student of the world and has gained a deep respect and admiration for many people, cultures, and places she has had the privilege to visit. Betia currently teaches yoga and English in Tokyo.
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Remove Ama With a Copper Tongue Polish
2018.5.13 | Tsubaki

Yoga has a purification method called “Kriya Yoga” to remove toxins from the body. Among them, I practice nose cleanse, tongue cleanse, and eye purification.

 

Morning time is when the ama (toxins) are discharged. Thus, after brushing my teeth, it has become my ritual to preform tongue cleansing.

 

Let me introduce to you an Ayurvedic tongue cleansing technique that originated from India.

 

My tongue scraper is made of copper. Copper is known to have high antibacterial effect and works very well on bad breath. After performing my tongue cleanse, I can notice better oral hygiene.

 

“My tongue is this dirty?” would probably be your first impression after you scrape off the white toxins from your tongue. I was shocked when I first conducted this procedure. However, after perusing the steps, my tongue felt surprisingly beautiful, and exhilarating!

 

Besides asanas, there are the eight limbs of yoga known as ashtanga. In that are the yamas and niyamas also introduced in the yoga sutras. Niyamas represent self-discipline that should be performed in your daily life. Out of the five niyamas is Saucha or cleanliness.

 

Saucha means to keep your body and heart always clean. It’s important to keep your appearance neat, but also our surrounding environment, too.

 

This includes your oral hygiene so don’t forget to clean your mouth!

 

*Note: I purchased this copper tongue scraper at Organic Life Tokyo event two years ago for 1000 yen. You can also purchase it on Amazon.

After graduating from university, she started her career experiencing various professions in PR, Media, and IT.
As she became passionate about the effect of yoga both on the body and soul, she decided to deepen her understanding through teacher training at UTL. She began to provide her own yoga training as an instructor to help people discover an overall sense of well-being.
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