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Yoga Poses for Sleep, Energy, Digestion, and more!

June 8, 2017
Yoga has become a very well known practice that can enhance countless aspects of life. Individuals in increasing numbers are engaging in the practice for various physical, spiritual, and overall health benefits. Can’t sleep? Low on energy? Lower back pain? There’s a yoga pose for that! We have compiled a list of yoga poses based on common ailments that many of us face on a daily basis. Whether you’re decompressing from a hard work week or gearing up for an intense workout, yoga can assist you through just about whatever you’re going through! Yoga Poses for a Restful Sleep Some of us hit the pillow and it’s lights out for a full night of sleep. Others may not be so lucky and a restful night of sleep may be harder to come by. Insomnia and sleep related issues are tied to numerous health problems that affect the body’s mental and physical state. Before you give up, try these poses for as little or as long as you like. You can even do them on your bed! Incorporating the following yoga poses into your pre-bedtime routine just may have you well on your way to getting the deep sleep you need. Janu Sirsasana   Thread the Needle Reclined Twist reclined twist yoga pose Yoga Poses for Energy Boost Are you guilty of skimping on the recommended 7-8 hours of sleep per night more often than not? The following yoga poses can help boost energy and ward off that 2PM daytime slump! Next time you’re feeling sleepy, skip the coffee and see if a combination of these poses can get you through the day. Arm pumps Stretch pose stretch pose yoga Back Platform pose back platform yoga pose   Yoga Poses for Stress Relief Chronic stress has been a growing complaint for many in our fast paced society. We have stress relief balls, aromatherapy scents, meditation techniques, and countless other methods centered around relieving stress. There should be no surprise that there are yoga poses for this as well! Many are inspired to begin practicing in order to gain a handle on the mountains of stress that they are facing each day. Chronic stress can lead to a wide array of illnesses and an overall reduced quality of life. Use these poses in a moment of crisis or avidly throughout your week to see how your stress levels can be reduced by this simple, yet effective practice! Child’s pose child pose yoga   Standing forward bend standing forward bend pose Legs up the wall pose yoga pose Yoga Poses for Better Digestion Overate? Ate something you shouldn’t have? Or is digestion an occasional or frequent struggle? Digestion is a process that our body goes through each day but is not without its flaws! Yoga is a great tool to use to aid your body’s natural digestive process. A few simple and easy poses can have your body well on its way to digestive success! Downward Facing Dog downward dog yoga pose Triangle Pose Extended Puppy Pose extended puppy yoga pose Yoga Poses for Effective Workout With limited time that many of us have in our schedule, when we do have the time to work out, we want to make it as effective as possible! Doing a sequence of poses before your workout can get your body warmed up and ready to get the most out of your session. If you’d like to make your workout even more effective, we recommend doing a little extra research into specific poses that aid specific cardio workouts or muscle groups. Reclined Twist Variation Dolphin Pose dolphin pose   Yoga Poses for Back Pain Sitting at a desk for long durations, sitting in a car, maintaining non-perfect posture, an active lifestyle, and other factors lead many to have chronic back pain. Back pain can be pretty miserable if the pain is not managed effectively. Many individuals have turned to yoga in order to help manage this pain and even cross over into a back pain free life! In addition to the below three poses, you can incorporate downward dog and child’s pose to aid in gently stretching your back muscles. Pigeon Pose pigeon pose yoga   Cat and Cow Pose     Upward Forward Bend These are just a few of MANY yoga poses that are beneficial for the areas listed above. These poses as well as countless others are beginner friendly and non-intimidating to those who may have never even tried. Yoga is free, there is nothing to lose, and so much to gain!
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Sweat Lodges: What You Should Know

April 29, 2017
Individuals in increasing numbers are seeking out sweat lodge experiences for various reasons. This comes as no surprise due to the physical, emotional, and spiritual benefits that a sweat lodge can offer! Sweat lodges are an ancient tradition that is found in many cultures all around the world. These traditions certainly vary from each geographical location, but there are common benefits and purposes shared by those who participate. Sweat lodge ceremonies in North America are typically associated with Native American cultures, but other cultural influences can be found as well. If you’re thinking of attending a sweat lodge, it’s important to do your research! Find out how they work, contemplate what you're hoping to accomplish through your experience, and learn about how you can benefit and stay safe!   How does it work? Sweat lodges are typically made from materials such as clay, stone, tree branches, or other natural materials. In some lodges, inorganic materials are incorporated in the structure. Stones are placed in the center of the lodge, water is poured over the stones, and a heavy steam is created which fills the air. Complete silence during ceremonies may be a part of the process, as to allow for participants to conduct work inwards. It is not uncommon for ceremonies to include chanting, drumming, or periods of meditation. Checking ahead of time to understand the atmosphere of a ceremony that you plan to attend will help you select the experience that you most desire. Sweat lodges typically last between 2-3 hours. Much longer than the mere 20-30 minute limit recommended for a sauna! The spiritual aspect of a sweat lodge is what sets it apart from the experience of a sauna. During the 2-3 sweat, there are typically breaks between rounds and water is provided. It is a good idea to completely familiarize yourself with the procedure of a sweat lodge that you plan to attend as they may vary depending on venue.   Why are people seeking this experience? The reasons for attending a sweat lodge ceremony vary greatly for each individual. Traditionally, Native American cultures engaged in ceremonies to show gratitude, facilitate healing, seek wisdom, and welcome visions. Participants enter into these experiences today for many of the same reasons and leave feeling cleansed and rejuvenated. Sweat lodges are said to bring spiritual purification, mental clarity, and a renewal of inner strength. Many may be seeking to experience an emotional release or have come to heal ailments of the body or of one’s soul. The atmosphere of a lodge allows one to learn about themselves and revive their inner strength. We highly recommend evaluating your purpose for attending a ceremony and select one that can best help you achieve this purpose!   What are some Health Benefits? Imagine you are a sponge filled with water. When squeezed, water, dirt, and other toxic materials are expelled and flushed out of the system! There are proven health benefits to sweating and the release of these toxins. Sweat is not the only thing being released from the body! Endorphins, that are typically present during heavy physical activity, are also released during a sweat lodge. The increased temperature in the body during the ceremony is said to help fight infections, ease muscle pain, and benefit the body in other ways.   Are Sweat Lodges Safe? Sweat lodges are safe. As long as the leader puts the safety of participants first at all times and ensures that the conditions are completely safe within the lodge as well. It is important to research a ceremony you wish to attend and their leader before attending. It is also crucial to check with your doctor to evaluate any pre-existing conditions that you may have before entering into this experience. ALWAYS ask for help if you’re in need!  Due to exposure to the heat, it’s vital to reach out if you are feeling dizzy or dehydrated. Don’t feel the need to push yourself. Listen to your body, take breaks, and consult with your leader for any needs you may have. More on the Sweat Lodge Experience!   By Sarah Blanks
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Living the Envision Way at Selva Armonia

March 22, 2017
A group of envisioners this year had the opportunity to experience community living the Envision way. Embrace: An Envision Community Retreat was run this year for the first time at Selva Armonia Retreat Center by the founders of Envision Festival February 17th through the 22nd. Locals and travelers who came to Selva Armonia were able to fully immerse themselves into an Envision sustainable community through organic eating, yoga classes, holistic workshops and plant tours, waterfall excursions, an ecstatic dance pool party, a cacao ceremony and various jungle activities. Selva Armonia is a sustainable retreat center owned by one of the founders of Envision Festival, Josh Wendel. Attendees were able to attend all 4 days or purchase day passes to gain access to the exclusive workshops and events being held during the retreat. The leaders were able to provide an intimate setting for guests as they were able to interact with the incredible speakers and leaders of Envision who came to lead workshops at Selva. Learning, relaxation, healthy living, music, and play were all a part of the magical four days leading up to the legendary Envision Festival 2017. Visitor’s taste buds buzzed over farm to table meals served fresh each day with ingredients grown organically on the retreat property.  Guests also had the chance to embark on a farm tour and learn during a medicinal plant workshop facilitated by Josh Wendel. Founder and primary Director of Punta Mona Center and co-founder of Envision Festival, Stephen Brooks, enthusiastically showered guests with knowledge and his expertise on permaculture during his workshop. Permaculturist Brooks was also one of the highlighted keynote speakers after the retreat at the festival this year. Herbalist of 15 years and Envision team member, Sarah Wu, graced the retreat with her knowledge and presence on herbal medicine, healing, and herbal first aid. Sound healing, sweat lodge, jungle spa, cacao ceremonies, and ecstatic dance activities lined the evenings as guests prepared for the grand activities of the festival. Healing sounds of the jungle paired with daily yoga classes laid the ground for ultimate relaxation and dynamic interactions. Benita Wolfe (BJ) Galvan, master yoga teacher, founder of Handstands Anonymous and co-founder of the Anusara School of Hatha Yoga shared her contagious passion for yoga during each day of the retreat and at the festival. This world traveler offered Rhythm of the Spiral Dance class at Envision, but only members at Selva Armonia received exclusive sessions with this brilliant teacher of teachers. Practice yoga at a Costa Rica Yoga Retreat at Selva Armonia The retreat ended with an epic pool party with live exotic bass vibrations by producer/composer Govinda. Govinda laid the path for the mesmerizing music that was to come during the festival. Leaders of Envision created a spectacular atmosphere at Selva Armonia for newcomers and seasoned Envision Festival veterans to share unforgettable moments and create connections that will last a lifetime. Envisioners embraced and were able to fully live the vision of Envision Festival and Selva Armonia’s message on how to live sustainably and contribute to a thriving environment. Selva Armonia truly embodies the core value of building a fruitful environment through sustainable living and is able to spread this incredibly valuable knowledge through the Embrace retreat experience. Can’t wait for next year to experience community living the Envision way? Selva Armonia Retreat Center hosts retreats all-year-round! Did you have an unforgettable Envision experience? Are you planning to come to Envision 2018 and want to fully embrace the Envision way of life? Stay tuned for next years retreat and extend your experience and make it unforgettable!   By Sarah Blanks
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Should I be concerned about Zika in Costa Rica?

March 10, 2017
Costa Rica is well known for its magnificent nature, epic waterfalls, exotic animals, paradise beaches, and much more! However, the word “Zika” buzzed all over various media outlets and the internet for months creating worry for travelers who wished to head to this remarkable country for a much needed vacation or extended stay. Coverage and panic over the virus seemed to spread like wildfire throughout the United States but all seemed pretty quiet and calm down here in Costa Rica! As a currently 8 month pregnant expat, who has lived here for over a year and half now, I was getting many questions from friends and potential visitors about the prevalence of the virus down here. Educating yourself on the facts of the virus along with ways that you can protect yourself often can help provide the answer if you are wondering if you should stay clear of Costa Rica because of the Zika virus. Before deciding to postpone your trip, it may help to look at the facts of the Zika virus.   1. This is Not a New Virus! Zika has been around for at least 70 years that we know of! This particular virus is a mosquito born virus that can be found in the Americas along with dengue, chikungunya, malaria, and yellow fever. It is uniquely different from other mosquito born viruses in that it can be transmitted sexually. If using the correct precautions to protect yourself from the virus as you would with other diseases that can also be transmitted this way, you can significantly reduce your risk and worry.   2. The Symptoms are Extremely Mild The symptoms of Zika can hardly compare to what goes around doing flu season in the North Americas! Most who contract this virus are not aware of it and do not fall ill. The most common symptom of this virus is, none! If any symptoms are displayed, they include a headache, slight fever, possible rash, and joint pain. These may only last for the duration of a few days to a week.   3. There is No Real Danger to the Average Traveler This virus poses no real threat or danger to a typical healthy traveler. Due to its zero to extremely mild side effects, travelers do not need to feel urged to change their plans. Individuals have traveled throughout the Americas for countless years while taking precautions to malaria, dengue, and chikungunya, which have also existed in these areas. The biggest danger that Zika poses is to pregnant women or those who wish to become pregnant. In this case, it is always urged to speak with a doctor, view CDC recommendations, and make your own decision on what you feel is best. (As a side note! I have been living in Costa Rica throughout the entire duration of my pregnancy since August  2016 and I am expecting a healthy baby in May!)   *How to Proactively Protect Yourself If you’re still nervous about traveling to Costa Rica or another area that has reported cases of Zika, (which is almost all of the Americas now) there are tons of ways that you can be proactive and drastically reduce your risk of getting the virus!
  • Bring EPA registered insect repellent
  • Cover exposed skin
  • Sleep in rooms with screens or windows
  • Use condoms as contraceptive protection
  • Hang a mosquito net over sleeping area if no screens available or if sleeping outside
  • Visit Costa Rica during dry seasons
    • Pacific: Early January - late April
    • Caribbean: Late September - early November
  Talk of the virus has seemed to have left the media in the more recent months and more travelers are taking the time to look at the facts and still enjoy short or lengthy vacations to these areas. Don’t allow media hype to cause you to miss out on a vacation, yoga retreat, or grand adventure to Costa Rica!  A part of being a smart traveler is doing your own research and taking all necessary precautions you see fit. Look at the facts and bring your repellent! Costa Rica is NOT a country you want to miss out on visiting! Pura Vida! By Sarah Blanks
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CONTACT INFO

Costa Rica: 506 8334 0486 United States: 720 662 9438 Retreats@selvaarmonia.com Lodging@selvaarmonia.com Properties@selvaarmonia.com

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