7 Heart Openers for the New Year

Here are 7 of my favorite heart openers. Warm up for 10 mins with sun salutations or a vinyasa flow and hold each pose for 5 breaths. Take at least a minute rest between each pose and repeat up to 3 times.

1. Upward-Facing Dog Pose aka Urdhva Mukha Svanasana
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2. Bow Pose aka Dhanurasana

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3. Camel Pose aka Ustrasana
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4. Half Frog Pose aka Ardha Bhekasana
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5. Fish Pose aka Matsyasana
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6. Wild Thing aka Camatkarasana
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7. Lord of Dance Pose aka Natarajasana 
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As you breathe through these poses, open your heart to new beginnings, the new year and new breakthroughs!

Health and Happiness,

Koya

Koya Webb is an internationally recognized holistic health and wellness coach, author, motivational speaker, and professional fitness model who is helping revolutionize raw/vegan cuisine, yoga and the holistic living landscape.

www.koyawebb.com
Instagram: @koyawebb
Facebook: Koya Webb

The Power of Presence: 5 Lessons on the Here + Now

It’s easy to get caught up in the whirling world around us. With to do lists, job responsibilities, family responsibilities, life goals, daily goals, past fears, tramatic events and the list goes on.

What’s igging you? No mattar what it is, try applying these 5 lessons I’ve learned through the years that help me become present with the here and now and connected spiritually.

mala-beads-yoga-tiny-devotionsJust Be: I know this one doesn’t sound as easy as it is to say and type but it must happen for you to become present. Even if you have a strong yoga practice you can get caught up in the yoga, then class, then work, then kids, then boyfriend, then meeting…barely eating…opps I forgot to write that article…and return that email…and send that birthday gift…then I need to…you get the point. I’ve found myself in this situation many times and when I do I just STOP. No matter what I have lingering over my head I spend at least an hour a day doing absolutely nothing. This is not yoga and not even meditation in a structured place. Find somewhere in nature. It can be the beach, or a park or in your back yard. Just make sure whatever place you choose is quiet enough for you to lay on your back, look at the sky and listen to your breath. That’s all you have to do. Just listen to your breath for 60 minutes. Look at the sky, smell the air, feel the wind and just be. If a thought or situation comes up, feel it in the moment then let it float away in the wind. Get lost in your senses and completely out of your head.

Notice when you aren’t present: If you’re like me sometimes you can be totally oblivious to the fact that you aren’t being present. Things are happening SO fast, before you know it even a good cry is a release. Anytime you have a pretty epic emotional release it’s usually a sign you aren’t present and a cry from your soul to get in touch. The emotions could be fear, anger or guilt or even anxiousness, good stress, or overwhelm from new opportunities. It doesn’t really matter what the trigger is, just that you notice it as a sign to deepen your meditaton practice or time in nature.

Guided Meditation: This one has helped be A LOT over the years. When I started meditation I could not for the life of me quiet my mind. I wanted to think of a million things and how I could find a solution to them all while in meditation. I would sometimes go into meditation with questions I wanted answered and a handful of agendas I had planned for my life. I live in the future mostly and tend to be very optimistic and some people live in the past, both are NOT the present and are distractions from the beauty of the here and now. What helped me the most where Guided Meditatons from Glenn Harrold. He’s a experienced clinical hypnotherapist and I found his app while searching the app store on my phone. You can do your own research and find a person or program that resonates with you the most. In guided mediation someone else is guiding you through clearing your thoughts and possibly positive affirmations. This helped me in the beginning learn how to clear my mind. I still listen to the guided meditations daily usually when I wake up or before going to bed but I also get in nature and can now mediate on my own because I’ve learned to quiet the waves of my mind through guided meditation.

Be like Water: This is seriously one of my favorite things to visualize when I want to get present and clear. Water flows and cleanses. Sometimes while in meditation or breathing in nature I visualize water flowing through my body and cleansing every cell. Sometimes I even jump in the shower, bath or ocean if possible and become one with this powerful source of inspiration. What element to do resonate with the most? Fire? Air? What ever you choose you want to be bring you to stillness and a less active mind. After I visualize the water flowing and cleansing me of all thoughts…my eager anticipation and my fears. I visualize still waters and the only thing flowing is my breath. All thoughts are gone. If something pops up I send a wave through my conscienousness to wash it away. It’s pretty awesome once you get used to it. Let’s stay you resonate more with air or wind. You would see the wind flowing through and cleansing your body then allow it to completly stop after it blows away all of your mind chatter. Enjoy this silliness.

Release Worry: Why do we worry? This is one emotion I feel like everyone (including myself) naturally has. No matter how many times we see or say “Don’t worry, be happy” something always comes up to keep the mind active and wondering about this and that…I’m not sure I can ever imagine if I’ll ever completely stop worrying but that’s why being present is a practice. The more you practice it the more present you are. It’s not about being perfect but finding peace of mind more time than not so you can truely enjoy every moment of your life as it is happening. Be here now.

MG_0024column-150x150Koya Webb is an internationally recognized holistic health and wellness coach, author, motivational speaker, and professional fitness model who is helping revolutionize raw/vegan cuisine, yoga and the holistic living landscape.

Website: www.koyawebb.com 

Instagram: @koyawebb

Facebook: Koya Webb

How To Reach Your Fitness Goals, the Kind Way

ftLX2OaEXBM-twGkOqFThV4RL3q3kPVSRSSTi3cYrXk,I2WxsuhUFEA9jkWpQn78Qp3nfmubBVWGoOLwMAPfoco,9OmZXGbPdYo0cw_v0gVjNIXgs1kRbBcuuyhqrZwkMXoA super way to ignite your inner Boho while trying to get or stay fit is by doing an outside-without walls-no equipment needed-workout. You would rarely do something that doesn’t bring you joy, why would you ever put your free spirited self in a closed-in gym?  

What makes exercise enjoyable to you — the freedom to do what you like when you like — may also be your downfall as you fight to follow some kind of routine. Here are some helpful hints to help reach your goals while staying aligned with your true north.
  • Go for a hike or to the beach with a friend instead of going out to lunch. Save money while being in nature and soaking up some rays.
  • Give yourself inspiring reasons to exercise. Not every workout can be epic, so remind yourself that being consistent, even if things get a little boring, will help you have more fun later. If you keep your body strong and fit, you’ll be ready for those fun + unexpected activities like cliff jumping, dancing + skiing.
  • Keep having fun. If things get dull, think of what you could do to spice things up — maybe taking a scuba diving course or a pole-dancing class. As a fun-lover, your friends may look to you to come up with new ideas for being active and having fun. Use that aspect of your personality and your confidence to constantly push your boundaries.
  • Remember that the majority of what shows on the outside is what’s happening on the inside. Most important is making sure you are truly happy and doing things that bring you joy. Stay on your path of truth and remind yourself daily of your intentions.
Most of your “fitness” happens in the kitchen, so be sure to keep Philosophie Superfoods in your travel bag so you can sprinkle some on your food while you’re on the run. Make sure you eat as many colors in the day as possible and keep trying new foods so you don’t get in a rut! The fresher, the better. Keep it simple while continuing to challenge yourself to stay out of any box. Use your inner compass to navigate what to eat when, tuning in to get the answer not falling into trend traps.

bday 30th flower childSophie Jaffe is a certified Raw Food Nutritionist and Raw Food Chef. She’s a member of the Yoga Alliance as an advanced teacher, and is certified by the National Academy of Sports Medicine as a personal trainer. After managing a raw foods store in Hollywood which specialized in creating group cleanses, she became dissatisfied with the “one size fits all” model of detox regimens and branched off to create her own company, Philosophie.