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S U N I N A

be bright, be you.

Monday

16

June 2014

TRAVEL LIGHT: FIT TIPS

Written by , Posted in Beauty, Body, Clarity, Inspiration, Mind, Self-Care, Sexy Tone, Sunina, Weight Loss, Yoga, You

Happy Monday! Here are five tips on how to travel light (mind-wise), and fit tips for your summer travels!   sunina_travel_fit

Fit Tip #1 Be A Morning PersonRise and Shine. Yes! Wake up a little earlier than normal. Just 15 minute should do the trick. It is a commitment to stay fit and starting early is important especially since you most  likely have a set day-to-day itinerary for your trip. Make no excuse and keep the mornings your time to workout and ensure that you will set the tone of the day to be a healthy one.

For the ambitious: Wake up an additional 30 minutes earlier to meditate so you can start your day with a clear and fit-focused mind. Yogis recommend daily meditation for 30 minutes in the morning for a balanced life no matter where you are.

 

Fit Tip #2 But First, WaterFor a Healthy Skin Glow. Drinking water within 10 minutes of waking up in the morning, speeds up your metabolism thus supporting weight loss and/or maintaining a  balanced and healthy weight. It hydrates and detoxifies the body, purifying your internal system. Drinking water first thing in the morning clears out internal impurities therefore making the skin glow with health.

For the ambitious: Add lemon to your water for a multitude of benefits including clear skin, a natural energy boost, vitamin C, B-complex vitamins, potassium, fiber, iron, and magnesium.

 

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Fit Tip #3 Work Your CoreFor flatter abs and a stronger core. You can do leg lifts as soon as you wake up from the comfort of your bed- equipment, no excuses! Interlace the hands behind your head, deep inhale, exhale lift the chest up as you flex the feet and hover over the surface of the bed or ground (wherever you’ve chosen to do the workout). Inhale, keep the chest lifted and core engaged as you lift the legs up energetically at a 90 degree angle. Exhale lower for 6 breaths, inhale lift for 5 breaths. That’s one rep. Try 12 slow reps. The time commitment is approximately 4 minutes.

For the ambitious: Add bicycle crunches, scissor kicks, and bridges.

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Fit Tip #4 Stretch Post-Flight For Lengthening – Whether you are on a business trip or on a vacation, stress can easily creep into your body in the form of muscle tension and mind fatigue. De-stress from jet-lag with an easy spine lengthening and side-opening movement. Side Opener: Inhale, lift the arms up, grab a hold of your right wrist, lift the rib cage in and up to lengthen, then exhale bend to the left. Saturate the right side body with breath. Take 5 full breaths, switch sides. Repeat to release all muscle tension. Time commitment is approximately 2 minutes.

For the ambitious: Take a moment to close your eyes and mentally say a fit-focused affirmation as you stretch. Example: “I always find time for self-care.”

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Fit Tip #5 Tone For Full Body ToningPosition A: Child’s Pose – stand on the knees, knees are wider than, fold over so the rib cage fits perfectly between the thighs, reach the arms out in front of you, forehead to the ground. Breathe in for 5 counts, breathe out for 6 counts. Flow into Position B: Plank Pose – tuck the toes, slowly shift forward while lifting the knees off the ground, engage the core, tuck the tailbone, puff up through the upper back, keeping the entire spine in neutral alignment. Breathe in for 5 counts, breathe out for 6 counts. Transition to Position C: Fallen Triangle Pose – bring the right knee in towards your chest, kick the foot out to the left side and place the outer edge of the foot to the ground, lift the hips high, shift the weight to the right side, engage the core, reach the left hand up to the sky as you open up the left side body. Breathe in for 5 counts, breathe out for 6 counts. Step the foot back to plank position. Repeat Positions A to C, left & right; 4 reps per side. The time commitment is 9 minutes.

For the ambitious: Add a chaturanga push-up after plank pose.

 

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Fit Tip #6 Do Cardio AnywhereFor cardio, weight-loss, energy. Pack your sneakers! You can jog, run, sprint anywhere! Get your heart rate up any chance you get. It is the most efficient way to lose weight and to maintain healthy weight. Other forms of cardio include jumping jacks, plank mountain climbers, jump squats, burpees.

For the ambitious: Plan a full day committed to fitness by going hiking, biking, or swimming!

 

xx love & light

 

Wednesday

11

June 2014

Tuesday

10

June 2014

NAVASANA

Written by , Posted in Beauty, Body, Mind, Strength, Sunina, Yoga, You

sunina navasana Mindfully working your core is the most essential part of any yoga practice or workout. It is from your core stability and strength that moves you with purpose.

Boat Pose or Navasana! I am doing an arm assisted version because I love how it feels in my hamstrings when the legs are up, the abs are completely engaged in this posture. Here’s how to do it: Deep inhale, with straight legs lift the legs up as you engage the core, back is straight, spine is tall, balance on the sits bones as you rise high. Feel as if your rib cage is pulling up away from your hips, lift the hands up by your sides, or as shown, grab the feet, flex the feet. Heart is open, chest is proud. Stay for 5 to 8 breaths.

xx love & light.

Yogini thought of the day, “how can I be a blessing to the world?”

 

 

Monday

9

June 2014

TAKE ACTION; NOTHING WORKS UNLESS YOU DO

Written by , Posted in Body, Clarity, Confidence, Inspiration, Mind, Strength, Sunina, Yoga, You

Take Action; nothing works unless you do! This is the mantra for the week. It’s time to motivate yourself to get up and go, take action. Put your thoughts into action. Connect with the thrill of your game. Whatever your hustle is, wherever you are at- get moving and take action. What you give is exactly what you get, in the exact equal amount. Karma, karma baby.

How do you stay motivated? Who or what inspires you? What do you do each morning to be uplifted, healthy, honorable, inspiring? What makes you a leader?

“Zero in on what’s in front of you today and then start from that zone.” -Russell Simmons

“Remember, people will judge you by your actions, not your intentions. You may have a heart of gold — but so does a hard boiled egg.” – Maya Angelou

xx love & light. DSC_0213 copy DSC_0006 DSC_0048 photo 1 DSC_0072 DSC_0060 DSC_0111 DSC_0116 DSC_0235

Friday

6

June 2014

HAPPY 1 YEAR OF MIND BODY BEAUTY

Written by , Posted in Attractive Energy, Beauty, Inner Purity, Inspiration, Love, Mind, Reflection, Sunina, Work, Yoga, You

sunina anniversary1 Happy 1 Year of MIND BODY BEAUTY Blogging Consistency! YAY!

It’s been a fun year that has flown by. This is a big deal to me because I have gone through so many changes, evolved tremendously, and have FIT more comfortably in my own skin this past year and luckily I was able to write about it along the way right here on this blog. I hope through all of my messages you can feel my energy and intentions to truly cleanse and purify – through words, yoga poses, photos & videos <3

The mind sets the tone for the body to move a certain way. My intention is for you to cleanse the mind, purify the body, so you can see beauty in all beings, and things. Heaven on earth is as real as you believe it to be. That is the youth code.. xx

To another beautiful year with many blessings, thank you to all the beauties who click away on this blog. You are a blessing and a natural beauty.

love & light.

 

Wednesday

4

June 2014

ONE-LEGGED KING PIGEON

Written by , Posted in Attractive Energy, Body, Clarity, Mind, Yoga, You

yoga 140 Sunina 03917 One-Legged King Pigeon Pose or Eka Pada Rajakapotasana! This is an amazing hip opener. Start at Half-Pigeon Pose. Bring the shoulders all the way back so the shoulder blades kiss, then bring the back heel towards the tailbone. To go for the bind, wrap the arm on the same side as the heel around the toes, grab fingers with the other hand. Pow, One-Legged King Pigeon!

My inspiration today from A Course In Miracles: “You are not the victim of the world you see because you invented it. You can give it up as easily as you made it up. You will see it or not see it, as you wish. While you want it you will see it; when you no longer want it, it will not be there for you to see.”

My interpretation: This is the idea of cause and effect. Every moment of your life you have a choice. That is your power. Your power is to make the choice to either choose the happy thought, or the negative thought. You create your personal story, one thought at a time, that eventually becomes your reality.  Choose to thrive, not to struggle.

xx love & light!

Tuesday

3

June 2014

HANUMANASANA

Written by , Posted in Body, Clarity, Confidence, Inner Purity, Inspiration, Love, Mind, Strength, Sunina, Yoga, You

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Split or Hanumanasana! It is a beautiful psoas stretch and hip opener. We tend to hold onto fear in this area. Hanumanasana helps to open that up, to release fear and stress. When fear and stress are gone, we are capable of anything.

Start in Downward facing dog, step the right foot forward between the hands, starting at half hanumanasana to begin: straighten the right leg as you pull the right foot forward, back leg in standing on the knee comfortably. Pull the right toes back towards the nose, feeling a stretch in the hamstrings, then your upper body forwards over the right leg. Hands by your sides, breathe. For full hanumanasana extend the legs and feet away from one another, lifting the chest up as your hips sink down, keep the shoulders away from the ears as you reach your hands up to get the maximum amount of space in your upper body to pull up and away from the hips. Stay for 5 to 8 breaths, switch sides. Slowly rising up and out the same way you got in.

Faith and love will get you through any task that seems impossible. Affirmation: I am fearless.

xx love & light.

Monday

2

June 2014

BE BRIGHT BE YOU

Written by , Posted in Attractive Energy, Beauty, Body, Confidence, Happiness, Inspiration, Mind, Skin Glow, Sunina, Yoga, You

Be bright, be you! Happy Monday.

My message to you for the week is to be unapologetically you. You are free to express your talents in any way you feel is natural to you. As long as you are not hurting anyone, and the intent behind your message is positive –  you are in the position of service to the world, no matter how big or small you feel the impact is. Don’t compare your standards to anyone else’s beliefs, don’t conform to what society tags as ‘right’. If you admire your thigh gap, your big butt, your beautiful mind, your itty bitty waist, your fitness progress, your amazing personality, do it unapologetically! If you want to express yourself by yoga selfie-ing all around the world, do it! Don’t worry about criticism, don’t worry about naysayers. DO YOU! It’s your expression. Be bright, be you. You should never have to tone yourself down to ensure that the insecurities in others do not flare up, that is not your responsibility. Your responsibility is to share your talents in the brightest way possible so that you can influence the same action in others. There are enough carbon copies in the world, there aren’t enough of YOU- because there is only one you. Love yourself, believe in yourself- firmly! Never compare, never complain, never explain.

xx love & light. 1 yoga 250 Sunina 04109 cover 2 be bright 3 yoga sunina face 4 yoga 055 Sunina 03711 5 yoga 161 Sunina 03954 6 yoga 086 Sunina 03798 yogini prayer

Photos in Turks & Caicos with my BFF barbie, Heather <3 thanks for being a constant fit inspiration to me! Girl, you are a positive light in my life.

 

Thursday

29

May 2014

HALF BIND TRIANGLE

Written by , Posted in Beauty, Body, Clarity, Confidence, Mind, Sexy Tone, Skin Glow, Yoga

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The pose highlight today is: Half Bind Triangle is a nice variation if you were working towards a full bind.  This is an amazing stretch for your inner thighs, legs, chest opener, and core strengthener.

Here’s how to do it: Legs wider than hip width apart right foot facing forward, left foot turned inwards at a 45 degree angle. Bring both arms out to the sides and hinge forwards towards the right foot, then lower down to halfway. Left hand reaches all the way up creating space in the rib cage then lower it behind you to grab your right thigh. Stay and breathe for 5 to 8 breaths.

“I think a hero is any person really intent on making this a better place for all people.” -Maya Angelou

No matter how powerful or powerless you feel you have a tremendous opportunity to make changes for a better world.

xx Love & Light!

 

Tuesday

27

May 2014

KNEELING HALF SPLIT

Written by , Posted in Clarity, Self-Care, Sexy Tone, Yoga

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As a visual learner, I don’t know what this pose is named – so I named it Kneeling Half Split. But I do know what I would like it to look like one day. It’s not about getting your leg straight up, it’s about what you learn on the way up.

I am happy with the progress I’ve made in this pose, and in my mental capacity in general.

Also as a visual learner, I’m not the best listener. I’d love to work on this.

Try this pose, it’s truly humbling.

Xx love & light from Turks & Caicos.

Monday

26

May 2014

POWER HOUR

Written by , Posted in Body, Love, Strength, Weight Loss, Yoga, You

Happy Monday! Work out with a friend who has similar fitness goals as you so you can effortlessly motivate each other for a healthier life. It helps if you have similar lifestyles as well. So happy and grateful for the fit friends in my life! You make me a better me. Power Hour with Natalia, yoga teacher! xx Processed with Rookie Processed with Rookie Processed with Rookie Processed with Rookie Processed with Rookie Processed with Rookie Processed with Rookie Processed with Rookie

Wednesday

21

May 2014

ONE-LEGGED CHATURANGA DANDASANA

Written by , Posted in Confidence, Strength, Yoga

sunina_oneleg_chaturanga One-Legged Chaturanga Dandasana! Try this for an extra challenge in your usual chatruangas. I especially love to do this after flipping the dog or after rockstar because you are naturally with one leg lifted already. It is a great way to strengthen the core, arms, upper back, ankles.

Here’s how to do it: Exhale downward facing dog, inhale lift the right leg up for downward facing dog split. Exhale roll forwards to plank as you seamlessly flow into chaturanga, lower halfway, with the leg lifted – engage the core, look forwards, press the knuckles into the ground, engage the back muscles to support the spine, tuck the tailbone, flex the back toes. Inhale, upward facing dog, back to downward facing dog on an exhale. Switch sides.

xx love & light.

Tuesday

20

May 2014

SIDE PLANK STARFISH

Written by , Posted in Body, Strength, Yoga

sunina_sideplank Side Plank Starfish! Holding a side plank is such a challenge for me, let alone adding a starfish! The way to stay in it is to get out of the mind and truly into every muscle in your body because every muscle in your body is working to stay in this pose.

Here’s how to do it: start at plank, inhale, roll the weight of your body to the left side by rolling over to your wrist and outer edge of the left foot. Lift the right hand all the way up, lift the hips up. Find balance and stability first. Be sure your tailbone is tucked in, engaged core, shoulders away from the ears. Lift the right leg up to the sky slowly. Stay for 3 to 5 breaths.

xx love & light.

 

Monday

19

May 2014

MORE FUN; LESS FEAR

Written by , Posted in Attractive Energy, Beauty, Clarity, Confidence, Inner Purity, Love, Mind, Sunina, Yoga, You

Speak up because what you have to contribute is powerful, don’t second guess yourself or your skills.

I’ve shared an abbreviated quote on the blog before, but here is the full version of Marianne Williamson’s quote based on her reflections on ‘A Course In Miracles’.

“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, ‘Who am I to be brilliant, gorgeous, talented, fabulous?’ Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won’t feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It’s not just in some of us; it’s in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.”

Let go of perfection, go for exactly what scares you. Once you’ve gotten over the fear, you experience the fun, once you’ve gotten the lesson you needed from that experience, it’s time to move on to your next ‘fear’, the next lesson.

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Thursday

15

May 2014

RISE ABOVE ANGER

Written by , Posted in Beauty, Clarity, Inner Purity, Mind, Self-Care, Yoga, You

sunina_anger I normally have zero interest in celebrity gossip but in light of all of this Solange, Beyonce, and Jay Z speculation regarding the elevator video, I’ve been supremely interested because of the topic it brings up. From reports, I’ve gathered that this was not Solange’s first time acting out in violence. When celebrities bring a real issue like this into the spotlight, and you really can’t find any valuable reads on it, it makes me as a blogger, yoga teacher, and woman want to write about this important subject. This is for the girls out there that may have spiraled out of control but have no idea how they’ve gotten there time and time again. It’s time to break the pattern and take control. I have deep compassion for those girls because they are the ones that need the most help, love, light.

Where Does Anger Come From? Thoughts, not real events, they are illusions. They are unreleased pain, grudges, which your heart holds onto. It is important to realize the anger, let yourself feel it, be aware of the passing emotion, then release it – simply breathe it out. Otherwise, it will for sure come out again and like layers upon layers stay with you. Do not suppress the anger, you must let it go. You are only hurting yourself when you hold onto grudges. When we hang on to resentment, we poison ourselves then eventually poison others. It is your personal responsibility to let go of the poison before you affect others. If you are not yet strong enough to be unaffected by negativity, it is important to at least let it go before you harm another. Negativity is contagious just as positivity is contagious. We all carry energy and energy is our power. How another person acts is not your responsibility, how you react is.

Identifying Anger/Rage: It’s a gut feeling, where you feel so much heat and fire you feel like you will erupt. The Yogis identify it in the area of the 3rd Chakra, the emotion is anger. When this chakra is balanced your mind is calm and you treat all as equal. However if it is too domineering, every minor event becomes a battle, and need constant reassurance. The sign of a weak chakra is obvious when you feel powerless, without a voice, lack of direction, restless.

How to Stop Your Violent Patterns: To stop violent anger is to first be aware, then to understand where it comes from (read above), then get to the root of the problem and take action. Maintain balance and use techniques whenever it happens again.  Identifying the pattern first is important. Know that the way a person makes you feel is not their fault. It is in your ability to shift your perception. When you’ve reached that point of a perception shift (high-five!), all will be clear on how to handle as you’ve allowed the anger to dissipate. You might reach a point where it is just a healthy conversation or better yet a ‘walk away’ solution.

Immediate Technique To Use: Breathe. Nothing fancy, simply breathe it out. Deep breath in, deep breath out. Inhale for 7, 6, 5, 4, 3, 2, Exhale for 8, 7, 6, 5, 4, 3, 2, 1. Repeat until the feelings just drift by. It could take 30 seconds or 15 minutes. Keep going until you feel calm. No one is responsible for the way you feel except you.

Long-Term Cure: Know yourself, know what you are feeling. Know that thoughts are not you, feelings are not you. The true you is the one witnessing all of this. The true you is a supreme being with unlimited power to make change for a better world. To undo layers, meditate, try passive backbends in yoga. Read, eat clean, change your lifestyle, take time for yourself – at least 2 hours a day. Meditate for 10 minutes a day, if you don’t have time, meditate for 30. Prioritize your self-care, reclaim your personal power. Here is a suggestion to start your path to self-care: 7-Minute Yoga.

Violence is inexcusable, unacceptable behavior. Correct and reflect before it ruins you and your relationships. You are what you repeatedly do.

xx love & light.

 

Wednesday

14

May 2014

TRIANGLE POSE

Written by , Posted in Beauty, Body, Sexy Tone, Strength, Yoga, You

sunina_triangle I love love revisiting this pose. It is one of my favorite poses to do and feels different every time. It is the most effective for me when I just close my eyes and really FEEL the intensity of each and every part of your body working to hold the pose. The breathing dynamic is essential to creating space in the body in Triangle Pose.

Here’s how to do it: Start at Warrior 2, straighten the front leg, pull forwards and touch the shin or ground, lift the other arm up to the sky and open up through the chest. Feel the stretch in your groins, relax the neck, the shoulders away from the ears. Root down through the heels of your feet and feel the energy spiral up towards your arms.

xx love & light.

 

Tuesday

13

May 2014

PEACEFUL WARRIOR

Written by , Posted in Body, Clarity, Mind, Self-Care, Strength, Yoga

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Peace starts with me. My intention is to let go of thoughts that do not serve me. To be aware of passing thoughts without judgement, to be a peaceful warrior. My intentions are to serve.

Start at Warrior 2, legs wide apart, right foot forward with the knee bent over the ankle, left foot back anchoring down with strength, arms energetically reaching away from each other. Flip the front palm and reach back for peaceful warrior. Gaze up towards the hands. Saturate the right side body with breath keeping the bend in the front knee. Think about lifting the ribcage up and back. Stay for 5 breaths. Switch sides.

xx love & light.

God, grant me the serenity to accept the things I cannot change,

The courage to change the things I can,

And wisdom to know the difference.

Monday

12

May 2014

YOU ARE BEAUTIFIT

Written by , Posted in Attractive Energy, Beauty, Body, Confidence, Inspiration, Self-Care, Sexy Tone, Skin Glow, Sunina, Yoga, You

You are beautifit! My dear friend Melissa and I got together for a workout and beauty session.. She is an esthetician with a passion for beautiful brows and DETOX wraps! Right here right now, officially saying it’s okay to wear makeup when you work out!! Go for the brows, cheek glow, lip gloss, and mascara to maintain a cute glow while you work out. Skip concealer, foundations, powders.. those clog your pores and are not so cute mixed in with sweat. Here are a few items we played with:

YES, it’s okay to wear makeup to the gym. I never leave home without it. xx

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xx love & light.

 

 

Sunday

11

May 2014

HAPPY MOTHER’S DAY

Written by , Posted in Love

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Here are two poses for complete relaxation to try with your mama:

Hero Pose + Twist: Kneel standing on your knees, sit the tailbone down to the ground, flex the feet. Lengthen the spine and sit tall. Inhale twist to the right, stay for 8 to 10 breaths. Switch sides and repeat.

Knee-to-Chest Pose: lay flat on your back, bring the knees into the chest, hug in the knees, relax the jaw and neck. Deeply breath in and out for 10 breaths.

This post is especially dedicated to all mothers who give their all everyday. To those who choose love over fear. To all stellar mothers who make Mother’s Day a celebration for love and strength.

xx
Spread love.

Wednesday

7

May 2014

WARRIOR 3

Written by , Posted in Body, Clarity, Confidence, Mind, Strength, Yoga, You

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Warrior 3 or Virabhadrasana 3 is a great balancing posture. It is great as a chest opener, leg strengthener. The full body is engaged in this movement.

Here’s how to do it: Stand tall in Tadasana, Mountain Pose. Bring the left knee in towards the chest, embrace the core as you extend the leg backwards, flexing the feet. The chest lifts as you lean forwards gazing to the horizon. Engage the core, both legs and feet energized. Lift the toes of the standing leg to get out of clenching the toes. The weight is in the heel of the standing foot. Airplane the arms beside you, fierce focus. Stay for 5 to 8 breaths, switch sides. A nice pose to try afterwards is Tree Pose.

all you need is love & light. xx

 

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