JOURNEY WITH ELLA 
EXPLORE AND CELEBRATE

WHERE:
TULUM Ten minutes from downtown Tulum. Fifteen minutes to beach by car or forty minutes by bike. Scooters are also available for rental.


WHEN:
November 16-23. Check in after 4pm on the 16th. Checkout by 11am on the 23rd.

INCLUDED:
7 night stay, breakfast, lunch and dinner. Dinner is the only meal served on the first night and breakfast is the only meal served on the last day. Of course yoga with me will also be happening!

TENTATIVE SCHEDULE:
7am- 9am Breakfast Available

9:30am -11:30am Morning Practice

12pm- 1:30pm Lunch followed by Free Time!

5:30pm- 7pm Evening Practice

7:15pm-9:30pm Dinner

As of now, guests are responsible for booking their own travel to and from Cancun Airport, but this can change if a lot of you end up flying in and departing at the same time.

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ROOMS AND PRICES:
(Click on a room below to view!)

TERRA

4 people capacity—attached bath and AC KING BED $1,800 per person DOUBLE BED $1,650 per person

ARIA

4 person capacity—attached bath and AC KING BED $1,800 per person DOUBLE BED $1,650 per person

POLLUX

2 person capacity—attached bath KING BED $1,700 shared OR $ 3,000 PRIVATE

ARTHUR

4 person capacity—attached bath DOUBLE BED $ 1,500 per person

MITZAR

2 person capacity—attached bath QUEEN BED $ 1,600 per person OR $ 2,800 PRIVATE

SPICKA

2 person capacity—attached bath QUEEN BED $ 1,600 per person OR $ 2,800 PRIVATE

ALEX 

1 person capacity—shared bath DOUBLE BED $ 1,500

MARCO

1 person capacity—shared bath SINGLE BED $ 1,300

Payment and Cancellation Policy:
A non-refundable deposit of $300 is required to hold your space. Payment in full is required by July 20, 2019.
In the event of cancellation, your entire payment will be refunded less the $300 deposit if cancellation is made by August 20, 2019. All payments are non-refundable after this date.

You can Venmo me @ Ellayogi

For questions contact me @ info@ellavateyoga.com

XO Ella

Spring Cleaning

Spring is here and the time for new beginnings is upon us. From a TCM (Traditional Chinese Medicine) perspective, living in harmony with nature is ideal for preventing disease and perpetuating optimum health. In this season, we move from a time of restoration and inactivity to one of rebirth and expansion—which is represented by the wood element.  The key energetic organ systems for spring are the Liver and Gallbladder.  These organs are essential for regulating numerous systems in the body, the smooth flow of Qi, as well as detoxifying the body. Due to the important role of storing and distributing the blood in TCM, the Liver and Gallbladder rule over the body’s tendons. The tendons get very little blood circulation— which means the slightest deviation in blood flow can affect them significantly.

Just as the leaves begin to grow and the trees sprout their buds, so, too, must we start to move our bodies. Not with a crazy push or bursts of energy, but with a gradual flow in order to activate, cleanse, and lubricate tissues as we revitalize them from the slumber of winter. Twists and binds can help massage the tissues to moisten and purge accumulated debris—similar to the way you would flush a dry rag with water and wring it out before using it.

yoga bloggerAs the body becomes more fluid and supple, the flow can increase and began to expand its boundaries. Just as rain showers flow through the trees and help form new growth, we can start moving the energy and shifting our bodies and minds to new heights. The color of spring is green—which keys you into the kinds of foods that can support your body in this season. Green foods such as broccoli, cabbage, wheat grass, kale and sprouts can help the liver function and support the smooth flow of Qi and blood.  When the liver is not functioning properly and the flow of Qi is disrupted, we experience the rise of emotions such as anger, frustration and depression. The opposite is true as well; when these emotions are minimized, the liver again functions effectively.  Movement is vital at this time to keep the mind relaxed and the Qi flowing.

Stoke your Inner Fire during the spring practice by bringing your body into balance through detox, fluidity and flow to maximize the potential for growth and expansion. Let this attention to your practice help active the energy of renewal, creativity and wellbeing during this season.  If you’re recommitting to your practice, try 5 Days of Movement instead.  

Bloom well Yogis!

 

February 22, 2019

I’ve spent a lot of time trying to get students (and at times teachers) to understand the importance of lifting their kneecaps. Coming from a gymnastics background, you learn at a young age what functional anatomy feels like in your body—by virtue of an insane amount of repetitions.  You understand that your practice must be built on a strong foundation.  There’s no way you can flip on a tiny beam without paying attention to the little details—such as the role played by the feet and kneecaps.  If you’re looking for longevity in your practice, correct approach and a strong foundation are key.  

 

Last week, we focused on understanding foot placement. Once that understanding has occurred, we can then progress to kneecaps.  The best thing to do is practice by yourself, as shown in the video.

 

Sit down on your butt with your legs extended forward.  Lift your kneecaps up towards your quads.  When done correctly, the heels of the feet lift off the floor and the quads are engaged.  When done incorrectly, the feet don’t lift and the quads are soft.

Sometimes students find it hard to lift their kneecaps; it might take practice using the fore-mentioned technique. Unfortunately, students often misunderstand this cue and hyperextend their knees.  A hyper-extension is when you “lock out” the knee by pushing it back rather than lifting it up.  This is not healthy for the knee joint and doesn’t allow you to use the bigger muscle group (the quads). 

If you suffer from hyper-extension or knee pain, you may find it helpful to put a little bend in your knee as you rebuild this part of the body.  

Lifting your kneecaps is something that needs to be learned at the start of the practice in something like Mountain Pose—and it must continually be practiced and understood in poses such as Plank and Triangle.  This way, as your practice progresses into balancing postures (such as Warrior III) and inversions (such as Handstands), you clearly understand the role played by the lower half of the body.

XO Ella

 

yoga bloggerYIN AND WINTER

Have you ever noticed how you feel in different seasons? Both mentally and physically, we tend to respond to the environment around us.  Traditional Chinese Medicine (TCM) is based on this concept. It’s rooted in the observation of nature and the unique dynamics to which nature adheres.  No season is a more perfect example than winter.

During winter, the temperature is colder and the days are shorter. In response, nature slows down. Animals hibernate, plants and trees grow more slowly, elements become more dense and damp. Every living thing turns within to nurture itself.

In the theory of Yin and Yang common to Traditional Chinese Medicine, winter reflects the utmost yin quality.  In TCM, we’re taught to heed the environmental conditions in order  to live in harmony with nature.  Activity should slow, rests should be extended, and food should come from dense nutrients—perhaps stewed over extended periods of time.

The organ most correlated with this season is the kidney.  The kidney  houses the body’s original “Qi” (basis of energy). It also stores “essence,” which is the dense form that produces bone marrow and spinal fluid.  This correlation makes it is easy to see why the kidney is so important to brain health and bone development in TCM.  In addition to being the body’s primary source of yin, the kidneys serve as the “ming men fire” or “gate of vitality.” This gate lies deep between  the two kidneys—opening their yang dimension.  An equal representation of both yin and yang makes the kidneys truly unique.

The winter is a great time to support the kidney and its related functions.  While good nutrition, hydration, and keeping the low back warm and protected during winter are all important, Yin Yoga is an excellent practice to support the kidneys physically.

Yin Yoga’s sustained holds stimulate tendon, ligament, and bone health. Its slow and prolonged movements are in harmony with winter’s yin character, while the active breath helps stoke the inner ming men fire to balance the kidney’s yang attributes.

In that light, Yoga for Relaxation would be the perfect addition to your winter regimen—and help keep you in harmony with life.

Click here to Try Yoga for Relaxation.

-ELLA

standing foot placement in yoga

4 KEYS TO FOOT PLACEMENT IN STANDING POSTURES

A common misalignment I see in yoga is incorrect foot placement.  If not learned correctly at the foundational level, the issue will follow you around in both standing and balancing postures as well as inversions. Incorrect foot placement will lead to hip and knee pain which often goes unnoticed until later, when serious and irreversible damage has been done.  

So what is the correct foot placement? Looking at this as a general rule and not a case-by-case basis, I would say that anytime your feet are on the mat, they should face the front—not the common heels in—toes out Charlie Chaplin stance I often see. Hip distance apart (rather than the classical feet together) is a better choice for Westerners—especially if you suffer from sciatic pain and tight hips and hamstrings.  When both feet are on the mat in a pose such as Tadasana, the balance should feel even across the feet—without leaning too far forward or too far back. This balance will shift depending on the pose you are doing.  

For today’s key tips and video, we will focus on foot placement in standing postures such as Triangle, where the front foot and the back foot perform different tasks. Please pay special attention to number four.  

 

  1. Have your front foot face the front of the mat as described above.
  2. As a general rule, you should be able to draw a straight line from the heel of the front foot to the middle of your back foot.
  3. Pause and explore your practice if you have tighter hips and hamstrings.  Take Triangle Pose again but this time draw a straight line from the front heel all the way to the back heel.  Does having more space feel better for your body?  If so, do your standing postures this way until you gain more mobility in the lower half of your body.
  4. A common misalignment with long term consequences that I see is not having the back foot turn inward enough.  When you look back, you should be able to see all of your toes facing forward.  To put this very simply, let’s say you’re doing Triangle pose with your right foot forward.  The toes of your left (or back) foot should be facing the front left corner of your mat.  The popular (and incorrect) choice is when your toes face the back left corner of the mat.  If this misalignment is not fixed, you could end up ripping your groin apart!

-Ella

Watch the tutorial on YouTube here!