Go With The Flow: International Yoga Day



As many have known for centuries, yoga practice has invaluable benefits. It embodies unity of mind and body; thought and action; restraint and fulfillment; harmony between man and nature; a holistic approach to health and well-being.

Yoga helps connect us to the sense of oneness with ourselves the world and the nature. In honor of yoga day, we’ve asked our favorite yogi, Sofia C. Mariel, to take us through an easy, beginners sequence.

Sofia, a Mexican local, has been studying/practicing yoga for a couple of years now. Her practice has taken her all the way to Thailand, to Puerto Rico, and back to Mexico to study the different practices of Ying and Yang.

As a friend of Pretty Eats, and knowing how much we love to indulge in all our foodie cravings, Sofia has graciously shared a simple sequence to help your body in the process of digestion. * NOTE: this is not meant to be performed right after your newborn food baby.*


  1. Come into child’s pose/ balasana. Extend your arms all the way to the floor, elongating as much as possible, your forehead against your mat. Rest and easy breathing, 1-5 breathe counts.



2. Flow into cow pose/ bilitasana. Start on your hands and knees in a “tabletop” position. Make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the floor.

Center your head in a neutral position, eyes looking at the floor. As you inhale, lift your sitting bones and chest toward the ceiling, allowing your belly to sink toward the floor. Lift your head to look straight forward. Exhale, coming back to neutral “tabletop” position on your hands and knees. Repeat 1-5 breathes.


3. Come into cobra pose/bhujangasana. Lie on the floor, stretch your legs back with the tops of the feet on the floor. Spread your hands on the floor under your shoulders. Hug the elbows back into your body.

On an inhalation, begin to straighten the arms to lift the chest off the floor, going only to the height at which you can maintain a connection through your pubis to your legs. Press the tailbone toward the pubis and lift the pubis toward the navel.

Firm the shoulder blades against the back, and lift through the top of your chest bone but avoid pushing the front ribs forward. Distribute the backbend evenly throughout the entire spine.

Hold for 1-5 breathes.

Practicing this easy sequence in the morning will help your body prepare for digestion and get your bowel movement going. Your gut will thank you!

Good vibes all around!




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