women

Practice

Brake for yoga

Kia Miller suggests these poses to stay limber while traveling.

Before you go

Description: Cat-Cow spinal flexes

Cat-Cow spinal flexes: Warm up the spine and enliven the entire body.

At the rest stop

Description: Wide-Legged Standing Forward Bend

Wide-Legged Standing Forward Bend: Calm the mind and release the low back and shoulders.

After you arrive

Bridge Pose: lift and lower your hips several times to release the lower back and reenergize the legs.

Description: Eye-of-the-Needle-Pose

Eye-of-the-Needle-Pose: open the hips and realign the sacroiliac hoint after a long day of sitting.

Bites

2 for the road

Bring a healthy (and tasty) snack to help you resist rest-area junk food

·         Bear Naked pecan apple flax trail mix includes a crunchy blend of flax, pumpkin seeds, and dried apple ($2.99)

·         Vita Coco Coconut Water with tangerine juice and no added sugar ($1.99 for 11 oz)

Taste

Sensory feast

Description: vegetarian food

An exceptional restaurant celebrates the hidden delights of vegetables.

Restaurateurs and yoga practitioners Ari Derfel and Eric Fenster think vegetarian food deserves equal billing with meat-based fare. Though Gather, their Berkeley, California, restaurant, caters to omnivores and vegetarians alike, the menu showcases veggie-centric food that’s irresistible even to meat lovers. And while most high-end restaurants focus heavily on meat dishes, chef Sean Baker fills half the menu with intensely flavored vegetarian and vegan dishes. Gather’s acclaimed vegan charcuterie plate, made up of bites of seasonal produce like chili-seared eggplant and grilled heirloom tomatoes with mole sauce, is popular with both omnivores and vegetarians. “We want to change the way people eat by helping them see that vegetarian food is amazing,” says Derfel.

Derfel and Fenster, who both practice yoga regularly, seek to support sustainable agriculture by souring their food primarily from local and organic farmers. (Interested diners can peruse a source book tracking the origins of every ingredient on the menu.) they designed the restaurant to be light on the environment, and they strive to act with consciousness and compassion in their dealings with their customers, employees, and vendors.

“Yoga influences everything we do,” says Derfel. “We want to create positive experiences that help people understand the total connection of all living things.” It’s a challenging business approach, Derfel admits, “but for us, it wouldn’t be interesting any other way.”

Kitchen wisdom

Eat your veggies

A new take on convenience food: Tamar Adler, author of An Everlasting Meal: Cooking with Economy and Grace, suggests cooking fresh vegetables as soon as you bring them home from the market rather than letting them languish in the crisper and on your conscience. Oven roasted with olive oil and salt, sautéed with garlic, boiled lightly and dressed with vinaigrette – when you have cooked veggies ready to go in the refrigerator, you’re more likely to eat them.

Good to know

Anxiety antidote

A regular practice that includes yoga’s spiritual and ethical teachings may ease anxiety more effectively than a practice of asana, breathing, and relaxation alone, according to a recent study. Yoga students learning about the yamas and niyamas (observances and attitudes, such as nonviolence, contentment, and surrender) has significant decreases in anxiety, including lower levels of the stress hormone cortisol. “Spiritual principles can help you see meaning in your life situation,” says researcher Tammy Greer of the University of Southern Mississippi, “and that can lower stress.”

Yoga RX

Sore no more

Description: Yoga RX

For the first time, scientists have scrutinized the biochemistry of a sore muscle to see exactly how massage relieves soreness. Researchers at McMaster University in Canada found that a 10-minute massage activates certain denes which act to reduce inflammation and accelerate healing. The benefits were found to be similar to that of ibuprofen, but with zero side effects. The kneading motion of a massage stretches muscle cells sideways as well as up and down, triggering inflammation-reducing signals-and bringing sweet relief.

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