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3 Quick Tips for a Consistent Meditation Practice

December 7, 2017
What do you do when your meditation practice resembles a dusty book that’s been on the shelf that you won’t put away because you keep promising yourself that you’re still going to read it… soon? We get it, life happens. New work, old work, piling stress, noisy kids, crazy holidays, travel, and whatever else you’ve committed yourself to has shoved your once glimmering meditation practice to the backburner. Or maybe you haven’t even really tried meditation, but you’re positive that you’re too busy for it right now, but you will start one day when life calms down a bit. If you’re waiting for life to “calm down” to start, that likely will not happen! If you really want to rekindle your relationship with meditation, you are going to need to jam one more thing into that packed schedule of yours! The good news? You can start with TWO minutes! Really… you only need TWO minutes per day to get your meditation practice on track. Can you spare two minutes per day for a life altering practice? Here are a few quick tips to help get your two-minute practice off to a good start: 1. Start with the TWO minutes Start small and increase the time you spend little by little as it works for you. No need to be ambitious and start with 10 minutes if you think this may be a stretch. This will prevent you from feeling frustrated if you’re getting back on track after a long hiatus or just starting out. 2. Stick to roughly the same time and setting If you’re feeling fresh right after you wake up, go ahead and take your two-minutes at the very start of your day. If this time of the morning may put you right back to sleep, a quick session before you leave the home just may do it for you. Scheduling your meditation time around the same time and setting will help you develop a routine around your practice, thus increasing the likelihood that you will adopt it as a part of your daily life. 3. Hang in there for the long haul It’s ok if you don’t have 10 minutes per day to commit to your meditation practice. The consistency of a few minutes every day is much more beneficial than 10 minutes once a week. This journey will take time and consistency. Setting realistic goals for yourself that you’ll be able to stick to will increase your success in incorporating meditation into your daily schedule and reaping the benefits of your dedication! Good luck and happy meditating! Here's a list of some great, free Meditation Apps!  
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Yoga or Pilates? The REAL difference.

November 17, 2017
Yoga and Pilates offer many of the same incredible health benefits. It’s no surprise increasing numbers are using these practices to reap the benefits that each of them offer. Both increase flexibility, strengthen muscles, improve posture, prevent/heal injuries, and reduce stress. From an outsider perspective, Yoga and Pilates may seem quite alike, which can create a bit of confusion. Whether you’re a seasoned pro or someone wishing to add something new to your regimen, you’ll want to evaluate which practice best suits your needs and goals. Perhaps you’ll find a mix of both that can be just the right fit for you! What are the real differences between the two highly beneficial practices? Here’s the breakdown: The quick history: Yoga is a holistic and philosophical approach to fitness that also incorporates spirit into its practice. Yoga was created in India approximately 5,000 years ago. However, the practice of Yoga has just hatched into the western world over 100 years ago. Still fairly new! Pilates was created in 1920 and used by physical therapists for patients who are recovering from injuries. This practice helps the body recover and protects it from future injuries. It’s safe to say Pilates was created more from a medical perspective.   Core Principles: As we mentioned, Yoga is all about balance. Which make it no surprise that core principles here cover proper exercise, breathing, meditation, relaxation, and diet. Yoga focuses on balance in ALL areas. Mind, body, and spirit. Pilates focuses on concentration, control, centering, precision, flow, and breath. Both practices encourage better health, but Pilates has more of a narrow focus and does not include an extensive holistic approach as Yoga. CORE strength is the name of the Pilates game!   Class differences: If you currently practice Yoga, you may already have a good idea on what to expect when entering a class. Yoga classes truly vary on a person-to-person basis or the individual instructor in a class setting. Teachers and individuals can be flexible with routines and customize them to their liking. Since Yoga also places emphasis on mind and spirit, meditation or chanting is often incorporated into class time. If you’re new to Pilates, you can expect a Pilates class to be a bit more structured and straight forward than a Yoga class. These classes are also quite active and centered around using deep abs and pelvic floor for the sequences. Participants will certainly be feeling the abdominal burn after one session!   Workout: As we mentioned, Yoga is a tool to bring balance. This exercise works out all muscles equally to create balance and harmony in the body. Although stretching and relaxation are core elements of the practice, don’t mistake it for the easier of the two, Yoga can be very challenging as well! Pilates is all about strengthening the core. A wide range of muscle groups are used naturally in the practice as a support to core movements. Those who practice Pilates can expect postures and sequences to be focused on aligning the spine and and building abdominal strength.   So what will it be? If you’re looking to focus on spirituality, manage stress, increase flexibility, strength, cardio, and go the whole nine yards, Yoga may be the right fit for you! If flat abs, a strong back, and athletic performance are on your radar, give Pilates a go. Since Yoga and Pilates compliment each other well, try a mix of both to suit your unique needs! Thinking on taking your Yoga or Pilates practice to the next level? There’s no better place to receive world-class instruction and experience than fully immersing yourself into a retreat! Join our ------ retreat in the wild jungle of Costa Rica to embark on a truly unforgettable experience!
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Our 2018 Retreat Schedule is Here!

September 8, 2017
In 2018 at Selva Armonia, there's a yoga retreat for everyone. Selva Armonia is more than just a yoga retreat center; it's a holistic living experience where visitors can wake up to the sounds of toucans and howler monkeys and rest easy to the relaxing hums of the jungle. Organic, farm-to-table meals are served fresh from food grown right on the property or local sources. Our elevated center is deep in the rainforest and overlooks the pristine beaches of South Pacific Costa Rica. Breathtaking sunsets, ocean breezes, and breakthrough yoga sessions is what you can expect to experience here with us. Enjoy the rustic elegance of the grounds with world class teachers, yogi peers, and others who are embracing the holistic lifestyle that we offer. Whether you’re looking to take a break, have some adventure, connect with your purpose, reconnect with yourself, or become a teacher, we have something for you! Here’s our 2018 lineup you won’t want to miss: Eat Stretch Nap Retreat in Costa Rica Do you classify yourself as a workaholic who could really use a break? Our Eat, Stretch, Nap Yoga Retreat in Costa Rica is the perfect opportunity for you to get away from the bustle of your daily life and focus on the care that YOU need! This retreat is for yoga, relaxation, friends, and fun. Enjoy fresh organic meals, beach excursions, going deeper into your yoga practice, and all that Costa Rica has to offer. There’s no better place than here to focus on all aspects of your health – your body, mind, and spirit will thank you. Yoga Caravan 2018 Retreat in Costa Rica Our Yoga Caravan Retreat is ideal for an adventurous soul who is looking to grow through their yoga practice. Let the Costa Rican jungle nurture and inspire you to connect deeper with yourself and those around you. Discover and explore hidden waterfalls, pristine beaches, and barely touched parts of the earth. This is your safe space to let go and truly reconnect with your surroundings! Manifest Winter Wellness Pilates Retreat in Costa Rica Winter have you feeling cold and stressed? Come loosen up those muscles, bronze your skin a bit, and strengthen your practice though intensive Pilates Mat class. This retreat pairs education and application through learning about different anatomical structures of the body and how to strengthen them through Pilates. Enjoy the incredible surroundings of the retreat center and spend your free afternoons untangling your built-up stress as lazily or adventurous as you please. Align to Shine: Jungle Discovery Retreat in Costa Rica Selva Armonia invites you to join Tracy Rhinehart in calling upon the strength of your yoga practice to elevate you towards living to your absolute fullest! This retreat is to awaken and motivate you to aligning yourself with your purpose. Come learn how to use your practice to create opportunity, vision, and move into the direction of living at your fullest! A Yoga Teacher Training Immersion in Costa Rica This year’s Yoga Teacher Training Immersion in Costa Rica will be far from an average teacher training retreat. In 2018, we are here to assist you in connecting with where your heart lies in the practice of yoga and will support you to teach from that space. We will accomplish this as a group through an immersion experience: meditation, philosophy, yoga practice, listening, reflecting, personal development, breathwork, holding space, and practice teaching. We believe this will be a highly transformative experience for all who are seeking to teach from an authentic place in the heart. Start the 2018 year off right and come join us for a relaxing, wild, holistic, transformative experience! We are ready to provide a supportive, safe, and dynamic space for learning, fun, and connecting. Journey with us to the jungle of Costa Rica and venture inwards to start improving all aspects of your life!
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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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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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