NUTS, SWEETS AND NAUGHTY TREATS

My partner and I attended FitX last weekend (with my cousin Yuri) and for the most part, it was like rubbing salt in the wounds. The guys went nuts trying different drinks/ supplement concoctions etc whilst I was vicariously living through them and just having a sniff. Since I have started this competition training, my sense of smell has never been stronger. It was sensitive before but now it’s out of the roof. If I’m training with my Coach Ben in the mornings, we could be down one end of the gym and I can smell it when someone brings in fresh coffee into the reception area.

One of my favourite chocolate companies ‘PANA Chocolate’, all organic, raw, unrefined, hand-made in Melbourne, sourced from fair trade ingredients in Latin America were at FitX!  The awesome thing was, you could try every one of their delicious chocolates and have as much as you like! It felt like I was a child again, being scolded and had my treats taken away…. very sad on the inside, how silly. My partner Leonardo being the sweetheart he is, purchased 6 blocks (they’re the size of an outstretched hand mind you) to celebrate and eat after the comp (not at all once of course)! Now I look at them in the fridge every day with huge smile, like a child staring at their Christmas presents.

One treat I did allow myself to eat (which I didn’t need to worry about at all actually) was purple carrots with a Nut spread like Terra Madre’s ABC (Almond, Brazil Nut, Cashew) from Northcote, Woolies Macro Brazil, Cashew and Almond Spread, Mayver’s Peanut & Coconut spread or even Loving Earth’s Coconut Paste. Let me make it clear that I have no affiliation with these companies I just truly love the taste of their spreads. Full of good fats and NO added sugar, oil or salt.  I simply cut the purple carrots into small pieces and add a small amount of spread on top. Simply delicious! I find that purple carrots aren’t as juicy or sweet as the orange kind.

PURPLE CARROTS- MORE BENEFITS FOR THE BRAVE

Did you know that carrots were originally purple? Not the orange ones we’re all used to.

Late last year I completed a super-interesting short course at RMIT called Food as Medicine. Let me share some interesting facts with you.

Pre-17th century, virtually all cultivated carrots were deep purple, almost black in colour. The modern day orange carrot can be attributed to Dutch farmers, who cross-bred various wild carrots. Health benefits of purple and orange carrots are quite similar; however purple carrots offer significantly greater benefits, in terms of their higher concentration of phenolics (especially anthocyanins).

Anthocyanins are the pigments responsible for the dark hue and skin colour. Include foods rich in anthocyanin to your diet and pack in a greater antioxidant punch! Antioxidants work by protecting your cells from destructive free radical damage. Studies have suggested that anthocyanins have antimicrobial and anti-inflammatory agents, as well as preventing blood clotting, therefore heart disease too. They’re great to keep you regular as purple carrots contain mostly soluble fibre, which absorbs water in the digestive tract. As it passes through, it helps to lower cholesterol and stabilise blood sugar levels. Bear in mind though, the body can only absorb so much anthocyanins, so best to keep your servings small yet regular, without going overboard.

An organic grocer in the South Melbourne Market sells purple carrots at a reasonable price and Coles in South Melbourne sometimes has them (I actually asked their fresh produce manager about this and now they have a small, yet regular supply at a great price).

My awesome Coach Benjamin Siong at ASP
Who has the bigger guns? (clearly me...lol)

GOIN’ COCONUTS!

My Coach Ben said I must consume 2 tablespoons of coconut butter per day. I’ve been adding a spoon to black tea or coffee to make sure I consume enough. It creates an interesting ‘oily’ texture when drinking but tastes fine.  Coconuts have become fashionable nowadays, where people in Asian, Latin American countries and islanders have been consuming coconuts for centuries and reaping the rewards of this staple fruit.  I am going to share with you, some evidence behind the humble coconut and hopefully this encourages you to consider adding it/ more of it to your daily nutrition. There are way too many benefits to properly explain, so I’ll summarise just a few.

Coconut oil is one of the richest known sources of fatty acids, with almost 90% saturated fatty acid. But wait, this isn’t the artery clogging saturated fats you may be thinking of. They’re full of medium-chain triglycerides, which are metabolised completely differently and essential for heart health. Studies have suggested that coconut oil curbs your appetite and increases energy expenditure (helping you burn more fat and ultimately lose weight!). About 50% of the fatty acids contain lauric acid, so when digested, can kill pathogens like bacteria, fungi and viruses. For further information, refer to my reference list.

Coconut oil has no harmful or unpleasant side effects and is completely non-toxic to humans. For athletes, you really can’t go without it, as coconut oil to help you better absorb your vitamins, nutrients, minerals and amino acids, particularly calcium and magnesium. For IBS suffers like me, it seriously helped improve my digestion. Studies have suggested that coconut oil is also effective at reducing inflammation and supporting thyroid function. The benefits don’t stop there. Coconut oil is also a fabulously natural, organic and cheap skin moisturiser! I use it as a body moisturiser, as it softens my skins, relieving any dryness.

I’ll wrap this up as I can go on for ever about coconut oil. Let me leave you with a thought to ponder: Incidences of stroke and heart disease are virtually non-existent in Polynesian and Melanesian islands, which can be attributed to the very high consumption (over 50% of their dietary fat) derived from coconuts. For further information, refer to my reference list.

Take aways:

1)    Rewarding yourself gives you motivation. It helps to overcome discouragement and temptations. I chose to reward myself with something deliciously healthy like nut spread with purple carrots/coconut paste and treated myself to very painful remedial massages (sadistic, I know…). You can also reward yourself with a new fitness outfit, to show off your stronger, fitter body and increased confidence.

2)    Not all coconut oils were created equally. Choose an: organic, virgin coconut oil (NOT a refined one). It should smell and taste like coconut but not be overpowering and strong. If it smells roasted or smokey it has probably been exposed to a lot of heat and therefore may not retain as many nutrients. Similarly, if it’s odourless and neutral tasting then it’s most likely refined and treated (avoid). It lasts for at least 2 years and is excellent for cooking, with a higher smoke point than olive oil (therefore doesn’t turn rancid or oxidise when cooking with it at high temperatures).

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Reference List

Braun, L & Cohen, M 2010, Herbs & Natural Supplements, An evidence-based guide, 3^rd edn, Elsevier, Chatswood, NSW.

Kabara, J, J, Swieczkowski, D, M, Conley, A, J & Truant, J, P, 1972, ‘Fatty Acids and Derivatives as Antimicrobial Agents’, Antimicrobial agents and chemotherapy, vol. 2, no.1, 23-28, retrieved 15 March 2014,<www.ncbi.nlm.nih.gov/pmc/articles/PMC444260/>.

Lindeberg, S & Lundh, B 1993, ‘Apparent absence of stroke and ischaemic heart disease in a traditional Melanesian island: a clinical study in Kitava’, Journal of Internal Medicine, vol. 233, no. 3, 269-275, retrieved 15 March 2014, <www.ncbi.nlm.nih.gov/pubmed/8450295>.

Prior, I, A, Davidson, F, Salmond, C, E & Czochanska, A, 1981, ‘Cholesterol, coconuts, and diet on Polynesian atolls: a natural experiment: the Pukapuka and Tokelau island studies’, The American Journal of Clinical Nutrition, vol. 334, no. 8, 1552- 1561, retrieved 15 March 2014, <www.ajcn.nutrition.org/content/34/8/1552.full.pdf+html>.

The George Mateljan Foundation, 2014, ‘Carrots’, The world’s healthiest foods, retrieved 15 March 2014, <www.whfoods.com/genpage.php?tname=foodspice&dbid=21>.

Flex for better sex #6 FEEL RE-ENERGISED WITH FATIGUE FIGHTING POSES

Is sex the last thing on your mind as you creep into bed, drained at the end of a hectic day?  Would you prefer to curl up with your favourite book or flick on the television, rather than save your energy for a raunchy rendezvous? You are not alone.

This post is part of the juicy ‘Flex and Sex’ series of Yoga asanas, to revitalise your sex life. According to research in The Journal of Sexual Medicine, participants who practised the following postures, for 1 hour a day over 12 weeks, showed significant improvements in arousal, desire and better orgasms. 

Fatigue Fighting Asana 1: UPWARD PLANK POSE / TABLE TOP POSE  (PURVOTTANASANA)

Fatigue Fighting Asana 2: BRIDGE POSE (SETU BANDHA SARVANGASANA) 

TYPE OF ASANAS: CHEST OPENERS AND CORE STRENGTHENERS

Shake off that fatigue, improve your posture (and thereby your confidence), open up your chest and strengthen your core with: Upward Plank Pose and Bridge Pose. A tired back and a tired mind can often mean love-making gets pushed aside. Practice these poses to counteract a long day of facing forward and slouching in front of the computer and driving. Cyclists, swimmers, boxers, tennis players (and any forward motion athletes) benefit from practising Upward Plank Pose and Bridge Pose, to restore equilibrium to the body.

UPWARD PLANK POSE / TABLE TOP POSE  (PURVOTTANASANA)

Purvottanasana is THE POSE to fight fatigue and stress! Feel more refreshed and alive by practicing a few rounds!

The action of reaching the arms behind the body provides a deep stretch for your chest and over time, improves your posture. Having practised yoga since I was 14 years old, a compliment I often receive is “your posture is so great” and I can only attribute this to my dedicated yoga practice. Through regular practice, Purvottanasana can help you stand tall and sexy all day long.

Another benefit of this chest opening pose, is its ability to stretch and relieve tight shoulders. Spiritually and psychologically, an open chest allows one to be open and ready for anything (*wink wink).

On a purely spiritual side, exposing your throat chakra in Purvottanasana may be too much for some. The throat chakra governs choice and how we communicate this through our voices and convey our messages to the world. It’s the core of our personal expression and the messenger of our soul and echoes our inner truth. Try to visualise a blue light entering your throat chakra. Feel the power of self-expression in your throat and picture yourself in a circumstance where you want to express your thoughts and emotions freely.

Physically, Purvottanasana strengthens the wrists, arms, core muscles, buttocks and legs. It stretches the chest, shoulders, front ankles and legs, whilst stimulating the thyroid gland. Bear in mind your whole body weight is supported by the hands and wrists, therefore if you have weak/injured wrists or a tender neck, best to avoid this pose or modify it by supporting yourself on a chair.

BRIDGE POSE (SETU BANDHA SARVANGASANA) 

Exercises like Bridge Pose, are excellent stress relievers and they also strengthen the pelvic floor muscles. The stronger the pelvic floor muscles, the more intense the orgasm!

Bridge Pose crosses over into Pilates too, where the same muscles are exercised and similar to Kegels. A quick refresher: your pelvic floor is a cluster of muscles in your pelvis that support your bladder and uterus. The bottom layer of muscle wraps around your vagina, anus and urethra. Relieving stress allows you to focus on learning how to consciously control these muscles, which helps you to heighten sensation during sex by getting a good grip, so to speak. Learning how to relax the pelvic floor is vital too, if you want to get adventurous and get in to some crazy positions. Knowing how to contract and relax your pelvic floor muscles during sex will allow you to gain better control over when you reach orgasm. If you notice a girlfriend who regularly practises Yoga and Pilates with a continuous cheeky grin on her face, you may understand why.

Physically, Bridge pose strengthens the back muscles and instantly relieves a tired back and fatigued mind. It stretches the chest, neck and spine and revives tired legs. Bridge is also effective for stimulating digestion, opening up the lungs and reducing thyroid issues. When it’s that time of the month, Bridge is a great one to practice and similarly reduces symptoms of menopause.

If you feel comfortable, I would suggest holding both of these poses for at least 1 minute each and build up gradually.

Full step-by-step pose instructions online: www.yogajournal.com & www.myyogaonline.com

Beginners, I’d recommend you to see a trained yoga professional to guide you through the movements, so that you perform the poses correctly and safely.

This information can also be viewed: www.facebook.com/JustAddColourYogaMatBags Like my page and stay tuned for all the updates!

Reference list

Barrett, E 2005, Sexy Yoga: 40 Poses for Mindblowing Sex and Greater Intimacy, Berkeley, USA.

Dhikav V, Karmarkar G, Gupta R, Verma M, Gupta R, Gupta S & Anand K, 2010, ‘Yoga in female sexual functions’, Journal of Sexual Medicine, vol. 7, pp. 964-970.

Glitz, Glamour & Posing

Three weeks out from the competition and I’m excited. Partly because of my dedication and hard-work slowly coming into fruition and partly because I know I’m 3 weeks away from tasting Gelati and chocolate again! =)

Been training hard, further refining the nutritional aspects (completely cutting out starchy carbs) and now in the full swing of posing practice.

Luckily I work with a group of lovely, understanding women. They have put up with weird food smells, flexible start and finish times to accommodate the training and one spare desk is like a mini-apothecary of all my supplements. Working in a university, heaven forbid if an unsuspecting staff member or lost student walked in and saw my “6inch stripper heels” and large Ikea mirror near the copier; would surely raise some eyebrows and possible policy breaches somewhere. Over the last fortnight I have made a conscious effort to practice ‘posing’ for 10 minutes during my lunch breaks, as I just don’t have the time or energy in the evenings. When no one is around, I transform into my stage persona, wearing small shorts, 6 inch heel s and stuffing my top under my bra. It may look really easy but I tell you, models make strutting look effortless. Being comfortable, steady and flowing ‘naturally’ in the massive heels is the first real challenge. I have completely flat-feet with no arches and seldom wear heels (only for special occasions actually), which makes this evermore tricky.

I attended the posing classes organised through ANB and the wonderful Vicki Arief. Vicki has had a long career spanning from ballet dancing, competing, judging and is an absolute gun! Within a few short moments, she can look at you and suggest how to accentuate your best features and create the illusion to hide your weakest.  I found it’s best to have someone take a few photos or a video of your walks and poses (before and after correction). It’s the best way to learn. I practiced bellydancing many years ago and have always loved it for its fluid, sensual rhythms and it teaches you about isolating muscle groups, particularly in women’s trouble-spot areas. I’m trying to incorporate a little bit of this in my one of my poses, as it represents who I am and what I love.

Image sourced from: www.pinterest.com/nikgml/dance-of-ages/

My bright blue bikini just arrived from America. It’s a gorgeous sparkly blue with some bling around the neck and crystals on the bikini connector. I’d love to post a photo of it but will keep it under wraps. I had a long evening dress custom made overseas. When I tried it on a few days ago, it was a little loose. It’s always hard when you purchase garments overseas, especially when your body changes shape so quickly. The cost of having it altered here is practically 2/3 of what I paid for it, ah well. Nevertheless, it’s a glamorous and elegant dress in a peach/burnt orange colour; backless with bling straps across the shoulders. It has a small train (perhaps not the brightest idea now considering I need to do a full 360 turn…hmmmm….).  

Make up appointment and trial is booked, hair stylist locked it and spray tan all organised! My sparkly jewellery has arrived (1 cuff bracelet and 1 pretend looking engagement ring with a massive shiny rock, haha Leonardo, are you reading this?). 

All the jigsaw pieces are starting to fall into place.

Take away thought for the week: 

“I have walked that long road to freedom. I have tried not to falter; I have made missteps along the way. But I have discovered the secret that after climbing a great hill, one only finds that there are many more hills to climb. I have taken a moment here to rest, to steal a view of the glorious vista that surrounds me, to look back on the distance I have come. But I can only rest for a moment, for with freedom come responsibilities, and I dare not linger, for my long walk is not ended.” Nelson Mandela

Like my page:

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Thank you to my sponsors

Here is a list of my generous sponsors, who are kindly helping me during the final 4 weeks of competition preparation.

Airport West Real Estate

Managing Director- Mark Marazita pictured

If you’re thinking of buying, selling or renting, contact the friendly team at Airport West Real Estate.

I’ve had very good experiences with Managing Director Mark Marazita when it came to selling my property. There was regular communication and realistic feedback, which made the process a lot easier for me.

George the Fishmonger

If you’re looking for an outstanding range of the freshest seafood, at competitive prices with the funniest staff, make sure you visit George the Fishmonger! Every week I treat myself to 1kg of King Prawns and a range of yummy fresh fish. See George or Tony!

Fish lips with George and his 2 mates.

Crayfish bicep curls with George. Who has the bigger guns?

George the Fishmonger has been operating at Melbourne's world-famous Queen Victoria Market since 2005. George has a history in the seafood industry that many don’t. His holidays were spent at the Footscray wholesale Fish Market in the early 80’s learning the trade at his father’s store. George’s love of Seafood and more importantly, fresh good food, motivated him to continue in the Seafood industry well and truly after his family had left it.

https://www.facebook.com/georgethefishmonger  9329 9642  Stall 35 QVM.

HYPOXI Prahran

HYPOXI was developed by Austrian sport scientist Dr Norbert Egger. It is based on the premise that with the application of high and low (negative and positive) vacuum pressure whilst exercising, turbocharges your workout,  targets stubborn fat and reduces yucky cellulite around the hips, buttocks and thighs. Want to see more evidence? Check out the research: www.hypoxi.com.au/research/

Jetson-style rubber skirt & what it looks like inside the S120.

If you have been following my blog, you will know that my trouble spots are the thighs. Therefore I use the S120 machine. I am undergoing 8 HYPOXI sessions to complement and accelerate the rigorous physical training in the gym and strict nutritional plan. The sessions are 30 minutes long. I get zipped up in this rubber Jetsons-style skirt and pedal away (program set by the lovely therapists Katy and Robyn). 

For more information, contact Foxy Studio: 9510 4390  25b Izzet St, Prahran VIC    info@foxystudio.com.au

www.foxystudio.com.au   www.facebook.com/foxystudioprahran/info

Experience it for yourself! Take advantage of the complimentary trial and body assessment: http://www.hypoxi.com.au/free-trial/

Nice and clean.... our team BEFORE the Melbourne 2014 Colour Run. Wearing the HYPOXI Foxy Studio top. 

Yep... still clean!

Our team, after the run!

Queen Vic Gourmet Butchers

Lamb backstraps, cutlets, gourmet hand-made sausages….no wait….. I’m dreaming, this is all AFTER the comp, haha. Queen Vic Gourmet Butchers is a family owned business run by Grant and supplying only the best quality aged beef and lamb from the western districts of Victoria.

All that red meat.. perfect for us carnivores! 

 Grant has a big heart and also sponsors a range of children's charities. Do pop in and pick up some excellent cuts of meat (and rub it in my face, how good the gourmet sausages are). Queen Vic Gourmet Butchers can cater and also arrange bulk purchases.  https://www.facebook.com/QueenVicGourmetButchers?fref=ts  9329 2705   Stall 22 QVM.

The Nutcracker

I’m in heaven! One of my favourite foods are nuts (and thank God I can eat them all throughout the competition preparation). I’ve been coming to this small family-run nut shop for years. Micheal is very passionate about his products and doesn’t mind a good chat either. Being nut-obsessed, I have tried A LOT of different nuts (+ medjool dates, prunes and figs) from different stores and I can honestly say that these are the best tasting and freshest nuts I have ever tried. If you don’t want to compromise on quality, see Michael at The Nutcracker. Shop 152, Footscray Market.

Anytime Fitness in South Melbourne

A late edition shout out to Anytime Fitness in South Melbourne, who are kindly sponsoring me during the final 3 weeks of competition preparation.

Some of the big pluses of being able to do my cardio here is the 24/7 access, which is great as I can slot it into my hectic schedule whenever I like and is close to home! The cardio equipment is top-notch! If you have been following my posts, you will know that I don't particularly enjoy cardio, however the treadmills and cross-trainers have these amazing large screens where you can choose to explore various hikes/runs around the globe or watch a variety of tv shows/movies/use the internet. I simply set the pace (or multiple interval paces) and am transported into another place. My favourite is exploring the glaciers and national parks of New Zealand's North and South Islands and interesting historical facts pop up on the screen as move through it. I also like the private, modern, large bathrooms, unlike other gyms where you're cramped and have to share the block with 10 other people. Come and say hi to Rob, the Club Manager!

Anytime Fitness 

63-69 Market St, South Melbourne

03 9682 1453

southmelbourne@anytimefitness.com.au

https://www.facebook.com/pages/Anytime-Fitness-South-Melbourne/374884649218534

Thank you! I honestly and humbly appreciate your support.

Like my page and follow my journey: www.facebook.com/pages/Larissas-Fitness-Model-competition-journey/636630246397074?ref=hl

“Here’s your bag of pills……”

A phrase I got used to hearing as Ben handed me a small, clear, snap-lock bag with unmarked capsules, each training session.  This was just what I needed after smashing a heavy set. It made everything feel better.  I look forward to throwing several down the gurgler, almost like dog pouncing on a bone.

What are these pills I hear you ask? BCAA’s (Branch Chain Amino Acids) and they’re little miracle pills. Ben gives me the Poliquin BCAA’s and they have a host of positive benefits (which I can attest to). Research suggests they reduce muscle soreness from intense strength work, especially when you’re starting to feel fatigued. I totally agree as there have been numerous times when I felt tired with burning muscles towards or at the end of a set and think, I cannot go any further but shortly after some BCAA’s I surprise myself with the new lease of energy.  BCAA’s initiate protein synthesis and inhibit muscle breakdown.  More information about BCAA’s: http://www.poliquingroup.com/ArticlesMultimedia/Articles/PrinterFriendly.aspx?ID=1088&lang=EN

Another hidden gem is Glutamine. It may sound naïve but I never really looked past protein shakes. Health food stores had loads of containers of “stuff” I didn’t even know about, with images of muscly, angry men doing the ‘constipation face’ pose. Glutamine is relatively cheap, tasteless and mixes well with water.  I use one by an Aussie company called ‘APS’ and have tried an American brand ‘PrimaForce’ (the latter which is micronized, more expensive and apparently more readily absorbed but I don’t notice any difference). Glutamine (use only pure, pharmaceutical grade with no additives) is the most abundant free amino acid in the body and is involved in so many bodily functions. I take 15g x 4 day.

Glutamine is the bees knees for accelerating recovery and helping remove waste products produced during training. I have found that is has also improved my gut and I have not experienced any of my IBS symptoms, since starting with Glutamine in early January 2014. Research actually suggests Glutamine seals gap junctions in the intestinal wall as a result of leaky gut and inflammation, as well as regulating blood sugar. This is great news for anyone craving any carbs or sugary foods. Say bye bye to cravings! Many Glutamine articles can be found here: www.poliquingroup.com.

L-Carnitine was introduced into my supplementation regime about 4 weeks into the program. L-Carnitine transports the fatty acids into the mitochondria (muscle cells). From there, they're converted into energy that can be used immediately (sparing muscle glycogen), which means greater fat burning! However, I also take adequate Poliquin omega 3 fish oils (x3 day), which is important for Carnitine to be effective. This article provides more information: http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/767/Top_12_Reasons_to_Use_Carnitine.aspx

With this holistic and individualised program, also comes a BioSignature assessment every two to three weeks. BioSignature addresses how your hormones affect fat storage around the body. Ben uses callipers to test the fat around twelve parts of my body. I made very successful improvements within the first 6 weeks, with the biggest drop in my hamstring fat receptor sites down  from 27mm to 18.4mm and quads from 22mm to 15mm, whilst muscle mass increased from 51.7kg to 52.1kg. I’m working hard to keep dropping body fat, yet maintain/ increase muscle mass.

My initial profile indicated that my body’s oestrogen detoxification pathway was blocked, making it harder to flush out xenoestrogens. It is said that fat accumulating in the hamstrings is due to oestrogen mimickers in the diet from soy products, canned food, unfiltered water, pesticides from vegetables, ingested plastics, as well as poor gut health. I invested in a 4 week Oestrogen detox which involved rotating three types of Poliquin fibres and consuming the following supplements: Poly Estrodetox, EstroClear for Women and DIM2.0 rotationally, as well as Calcium Deglucarate and Complete Multi daily. Ben mentioned there could some side effects from this detox such as bloating, headaches or constipation but luckily I didn’t experience anything unpleasant. As you could imagine, this whole journey is an investment: emotionally, physically, mentally and financially! I don’t start things unless I can commit to it 100% and with that thought in mind, went ahead with the (pricey) Oestrogen Detox. In hindsight, I am so glad I did, as my successful results to date, reinforce that I made the right choices.

It’s now exactly four weeks until the competition. Time to sharpen, polish and get stricter. I know Ben is being cruel to be kind ;)

“Keep your blood clean, your body lean, and your mind sharp.” – Henry Rollins

Take aways:

1) If you’re considering using supplementation, do your research about the products and speak to a great coach who will tailor something specifically for YOU.

2) Bodybuilding isn’t a cheap sport. As with anything, weigh up the return on the investment and work out if this is right for you.

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FLEX FOR BETTER SEX #5 – HEAL EMOTIONS WITH HIP OPENERS

Did you know that your hips hold a multitude of emotions and tend to harbour negative states such as stress, fear, guilt and sadness? Tight hips and pent up emotions will undoubtedly put the kibosh on your sex drive!

This post is part of the juicy ‘Flex and Sex’ series of Yoga asanas, to reinvigorate your sex life. According to research in The Journal of Sexual Medicine, participants who practised the following postures, for 1 hour a day over 12 weeks, showed significant improvements in arousal, desire and better orgasms. 

TYPE OF ASANAS:                        HIP OPENERS

Our hips tend to hold a lot of deep-seated emotions, which can be un-expectedly unearthed with hip opening asanas, such as: pigeon, lizard, goddess, child’s pose and  wide-legged forward folds. It’s not unusual for emotions to arise during a yoga practice, particularly during poses that open the hips and pelvis. Poses like Pigeon, put pressure on our lower 2 chakras (root and sacral), which govern our needs for survival, trust, intimacy and stability. I’m sure we can all relate to having some kind of emotional baggage, be it a relationship breakdown, death of a loved one, illness, financial pressures, confidence and feelings of self-worth, career stress. Don’t be surprised if you feel a range of emotions during hip-opening exercises.

On a more physical note (if you’re not into the spiritual side), hip-opening poses benefit each and every one of us. Irrespective of whether you’re an office worker, delivery driver, weight lifter or martial arts athlete, supple hips can: ease back pain, relieve  knee joint discomfort, improve posture and gait (just to name a few). Many of us unfortunately spend longer than we should, sitting down all day behind a desk or in the car. This further exacerbates tightness in the hips, glutes and legs. Try to incorporate daily stretches throughout the day. Stand up when the phone rings, walk over and talk to a colleague rather than sending an email. As our hip ligaments are strong, move through the postures gently, work receptively with your breath through the full range of motion in the ball and socket hip joint.

Begin to feel better (physically, emotionally and sexually), by incorporating these hip-opening poses into your daily routines!

A VARIATION OF: UTTHAN PRISTHASANA (LIZARD POSE)

This standing variation of the Lizard pose relaxes the hips and quietens the mind. Focus on long, deep breaths whilst relaxing into this pose. Focusing on your breathing, rather than the racing thoughts in your mind, will help bring you into the present moment.

Lizard pose addresses tension in the hip flexors, groins, hamstrings and quads. This versatile pose also strengthens the inner thigh muscles and is a fantastic preparatory pose for Pigeon. The rotation of the spine has the added benefit of opening the chest, contracts the upper back and increases the stretch up into the psoas muscle. You can choose the variation of the pose, which best suits you. Feel free to use a block to rest your hand on. Stay for 10 breaths then switch sides.

PIGEON POSE (EKA PADA RAJAKAPOTASANA) 

Yoga Model: Jacquie is demonstrating the Pigeon Pose

Pigeon pose is arguably one of the most introspectively challenging poses, which confronts your self-awareness. It’s different to other poses whereby you let yourself fall into the pose, as you aren’t actively pushing your muscles into it. Rather, you let gravity take over. When you start to let go with your body, you begin to let go with your mind.

If you notice an emotional release brewing, without any judgement simply acknowledge this. As San Francisco Vinyasa teacher Stephanie Snyder noted “Be present without judgment” (http://www.yogajournal.com/practice/2753). Embrace any emotional release, as this will ultimately lead you closer to healing your mind, body and spirit, as one single entity. Conversely, don’t feel disappointed if you don't experience an emotional release. Rather, pay attention to any areas of your body where you feel any sensations such as tightness and pain. Direct your focus to these sensations, breathe and send your healing energies there. Hip opening poses move prana (life force) through that pelvic region.

Larissa showing a variation: One-Legged King Pigeon

 Pose II  ( Eka Pada Rajakapotasana II) 

 

Consciously work on allowing pigeon to release deep tension in your hips and stabilise your emotions. Flexible hips and a calm emotional state, help bring the jingle jangle, in your bingle bangle. Relax into the pose and hold for 10 long, deep breaths. Change sides.

WIDE LEG STRADDLED POSE (UPAVISTHA KONASANA) 

Larissa demonstrating Upavistha Konasana 

Boost your libido and heighten your state of arousal with the wide leg straddled pose! Spreading your legs, whilst arching forward encourages greater blood flow to the pelvic area and increases circulation. The more blood surging to the pelvic area, the greater your sense of arousal. Greater blood flow = more energy and more vitality.

This forward bend has the added benefits of strengthening the insides of the legs and releasing the groins. If your hips or hamstrings are too tight, this pose can create tension on the lower back and worsen sciatic pain. Always remember (when bending forward), to hinge forward at the hip crease and don't round through your lower back. Only go as far as comfortable.

You can increase the forward bend on each exhalation until you feel a comfortable stretch in the backs of your legs. Remain in the pose for at least 1 minute. Return up on an inhalation with a long front torso.

CHILD'S POSE (BALASANA)

Model Farrah is demonstrating Balasana

How many times has someone said to you “You think too much” or “you over-analyse everything”? Women are often so consumed with what’s going on in our heads, that we seldom focus on what’s going on in our bodies. As women we need to work really hard to make sure our minds are focused and relaxed when being intimate. Anything that assists you to be “in the moment”, will help you feel more sensual. Don’t let your mind sabotage a good love-making session. Stay in the present.

This soothing, restorative pose helps align the mind with the body. Child’s pose gently stretches the hips, thighs and ankles. It relieves back pain and alleviates stress and fatigue. Lift the base of your skull from the back of your neck, whilst lengthening your tailbone away from the back of the pelvis. Stay in this pose for as long as you need you. I recommend two-three minutes. 

GODDESS POSE (SUPTA BADDHA KONASANA) 

Larissa relaxing in Goddess Pose

 Goddess pose is said to enhance healthy functioning of the reproductive organs and relieve symptoms of PMS and menopause- all buzz killers, which can leave you feeling as desirable a pile of dirty laundry. Furthermore, Goddess pose teaches you how to become at ease with being vulnerable, which is something sexual and emotional intimacy demands.

This restorative hip opener is especially great if you’re time-poor. Draw your feet close enough towards your body, so you feel a hip stretch. A block, bolster or rolled up towel can be used under the knees if your hips are super tight. Try not to focus on pushing your knees down to the ground, this may be counter-intuitive if you’re really tight in the groin area. Let gravity gently weight them down.

Full step-by-step pose instructions online: www.yogajournal.com & www.myyogaonline.com

Beginners, I’d recommend you to see a trained yoga professional to guide you through the movements, so that you perform the poses correctly and safely.

This information can also be viewed on www.facebook.com/JustAddColourYogaMatBags

Reference list

  

Barrett, E 2005, Sexy Yoga: 40 Poses for Mindblowing Sex and Greater Intimacy, Berkeley, USA.

Anderson, D 2014, Hip enough, Yoga Journal, viewed 1 March 2014, < www.yogajournal.com/practice/2753>.

Dhikav V, Karmarkar G, Gupta R, Verma M, Gupta R, Gupta S & Anand K, 2010, ‘Yoga in female sexual functions’, Journal of Sexual Medicine, vol. 7, pp. 964-970.