Kale Salad

By Andrea Potter

See Kale Salad Video
Ingredients:
1 bunch of kale
2-3 carrots, grated
1/3 cup of roasted pumpkin seeds (or use your favourite nut or seed)
1/4 cup dried fruit (optional) such as dried cranberries, currants or raisins
Essential Salad Dressing to lightly coat (recipe below)
Directions:
1. Boil some water in a big pot.
2. Clean and de-stem kale and place in a steamer above pot.
3. Steam for 1-2 minutes, just until kale turns bright green and wilts.
4. Now run it under cool water to stop the cooking process. Squeeze the water out of the kale and chop it finely.
5. Put steamed kale into a bowl with other ingredients an toss to combine.
6. Store in an airtight container for up to 4 days.

Essential Salad Dressing
Ingredients:
1/4 cup lemon juice
1/3 cup flax oil
2/3 cup olive oil
1 tsp mustard
1 clove garlic, grated or minced
pinch chili flakes, cayenne or black pepper (opt)
pinch salt
Directions:
1. Put all ingredients into a mason jar, put the lid on tightly and shake before using.
2. Add optional herbs like thyme, chives, cilantro... or even sun-dried tomatoes.
3. Keep in the fridge. It expires on the date of the flax oil you used.

Legs up the Wall Pose: Viparita Karani

by My Yoga Online

Benefits

Legs up the Wall Pose is a restorative, relaxing and gentle inversion that has manybenefits:

• Eases anxiety and stress
• Therapeutic for arthritis, headaches, high blood pressure, low blood pressure and insomnia
• Eases symptoms of premenstrual syndrome, menstrual cramps and menopause
• Relieves tired or cramped feet and legs
• Gently stretches the hamstrings, legs and lower back
• Relieves lower back pain
• Calms the mind

Cautions

Although this is a mild and restorative posture, it is still considered an inversion. Although many teachers recommend it as a therapeutic posture for several conditions, you should check with a doctor if you have any of the following conditions:

• Menstruation
• Pregnancy
• Glaucoma
• High blood pressure

Steps

Viparita Karani (vip-par-ee-tah car-AHN-ee)
Viparita: reversed/ inverted
Karani: doing/action
Many people enjoy this pose using props – you may want to have a pillow, bolster or folded blanket nearby.
1. Find an open wall space. Start seated beside the wall, with your feet on the floor in front of you and your left side body in contact with the wall. On an exhale, gently lie down on your back and pivot yourself so that the backs of your legs are pressing against the wall and the bottoms of your feet are facing up. You may need to wiggle around to find your way into this position.
2. Your sitting bones should now be pressed up against the wall, or slightly away from the wall, and your back and head rested on the floor; this will form approximately a 90-degree angle in your body.
3. If you find this position uncomfortable in any way, or just wish for extra cushion, you can use your prop here. By pressing the bottoms of your feet into the wall, lift your hips slightly and slide your prop underneath your hips.
4. Let the back of your head be heavy and your neck be in a neutral position. Soften your face and your throat. Let your hands rest either on your bellyor down by your sides, palms facing upwards. Close your eyes and breath deeply through your nose.
5. Stay here for anywhere from 5-15 minutes. To come out of the position, push the bottoms of your feet into the wall and lift your hips slightly. Gently roll to one side, being sure to slide your support out of the way if you have used one. Stay on your side for a few breaths before returning to your seat.

Modifications

• To stretch your inner thighs and groin muscles, let your feet fall out to the sides so your legs make a wide “V” shape
• If you neck is sore, place a rolled up blanket under your neck, or a pillow under your head.