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Emily Kronyak

15 Minute Morning Yoga Routine

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Yoga is an invaluable gift of India’s ancient tradition. Yoga 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. It is not about exercise but to discover the sense of oneness with yourself, the world and nature. By changing our lifestyle and creating consciousness, it can help us deal with climate change and in bettering our well being.” – Prime Minister Modi

Each year, many events take place to mark the day, but due to the pandemic, most practitioners will celebrate at home. To help get you in the mood, we outlined a healthy morning routine below! It can feel intimidating at first, but the best way to make a morning routine is to start slow and be picky. Use a combination of any of the following to piece together your very own intentional AM routine.

1. Start your day with warm lemon water

If you do nothing else, at least drink the water! The benefits of this habit will show on your glowing skin – and go even deeper. This one habit can enhance mood, boost your immune system, detox your system, balance PH levels, promote healing, freshen breath, and energize you. Note: it’s important to boil the water then let it cool down to a warm drinking temperature.

2. Move your body

Here is where body and breath connection comes into action. It’s easy to forget that yoga doesn’t always need to look like a sweaty 90 minute power flow. I love a 10 minute stretchy flow first thing in the morning to get into my body and shimmy out the stiffness of a good night’s sleep. If you can get out of bed and roll out your mat, you’re setting yourself up for success. Bonus points if you can get outside and salute the sun in the sunshine!

favorite yoga clothes

Start with taking an inventory of your body. Are you stiff? Is your breath shallow? Could you sit taller and take up more space? Then begin to breathe deeply and move with intention. My go-to morning flow looks like easy seated twists, side stretches, wrists, cat/cow, and some scapula movement. This 10 minute neck and shoulders flow is the perfect way to work yoga into your wake up routine.

3. Mantras/Affirmations

Mantras are words or sounds repeated to help aid meditation. Affirmations encourage positive thinking and self empowerment and start with “I am.” Focus on a positive thought and repeat it, write it down, and keep it in the forefront of our mind during your morning routine. Check out Sisters of Yoga Collective, Nicole Calhoun, and Yogi Bella from the Black yoga community for some major mantra inspiration!

Add @Sistersofyoga to your instagram feed for tangible tips (like foods to reduce stress) and sustainable self care.

4. Journal

Stream of consciousness journaling (simply keeping pen to paper for a *timed* 5 minutes) is my go-to these days. With the ebb and flow of the current world and so many emotions running through me, putting pen to paper feels like an exhale. It’s not always as easy as it sounds, and there are so many ways to get into journaling.

Day & Night Reflection Journal

Invest in 90 days of guided morning and night journaling with this easy-to-use journal. Instead of scrolling first thing in the morning and last thing before bed, spend a few minutes reflecting.

Becoming: A Guided Journal For Discovering Your Voice

This is a great intermediate guided journal with various activities and thought provoking prompts.

5. Meditate

Meditating can seem really intimidating. During my Yoga Teacher Training, I learned that meditation doesn’t look the same for everyone, and a personal daily meditation can look different from day-to-day. At YTT, we meditated daily to start each morning but positioning was yogi’s choice. I suddenly didn’t have to sit straight up with double lotus legs, eyes closed, first finger and thumb connected. I could prop my hips up high, sit tall against a wall or even lay flat on my back. Meditation is about becoming still and turning inward and much like your morning routine – it is yogi’s choice.

If you’re ready to give meditation a try, these apps make it easy: Insight timer or calm. You can also check out the following meditations from Faith Hunter and Lauren Nash.

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This guided meditation is an offering from my heart to yours. It is in honor of my people, Black people. While recording this mediation on Tuesday, Jun 9, 2020, so many emotions moved through my soul. I could feel the pain, joy, and energetic strength of my ancestors. Their presence flowed along my spine and resonated in my voice. In those moments when you feel disconnected, angry, or frustrated, PAUSE. Take a seat, close your eyes, and allow this meditation to aid you in feeling grounded, and divinely connected to your ancestors. YOU Belong…YOU Matter! #BlackPeopleMatter Click the link in my bio, follow links on my IG feed, or visit my @youtube page. @embrace.om @embraceyogadc #meditate #meditation #meditationpractice #meditationteacher #blackyogateacher #blackmeditationteacher #healthyliving #wellness #meditationtraining #yogateachertraining #blackyogi #lifestyle #meditationspace #ancestralhealing #ancestors

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If you ask me, International Day of Yoga is the perfect time to start journaling or getting a morning yoga routine down. A sun salutation (or 108 sun salutations) is also a common way to celebrate. How are you honoring the yoga practice today?

20 Father’s Day Gifts for 2020

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Top 5 gifts under $75

Backyard cornhole board

Since we’ll all be spending more time in our backyard this summer, this is the perfect gift to inspire some family fun!

Outdoor fry pan

Help the grill master in your life step up their game with this stainless-steel outdoor fry pan from All-Clad. This baby can handle the heat (up to 700 degrees F), perfectly tenderize summer vegetables post beach day, and make grilling delicate seafood easy for under $50!

Boxers

The go to gift for your hubby, especially a new dad, should be Lululemon boxers. They’re practical, luxurious, and will be a highly requested repeat gift.

Electric corkscrew

My love for wine came from my Dad, and uncorking has never been easier. Simply press the button and watch it effortlessly remove the cork in seconds. Easy peasy.

Smart water bottle

After wine comes hydration. This water bottle tracks water intake and illuminates to remind you to drink more water. Reduce plastic waste, increase water intake, and have a conversation piece – win, win, win.

For the WFH Businessman

Sit Stand Desk

As WFH becomes a business standard, so should sit/stand desks! We love this aesthetically pleasing desk with a rustic top and thoughtful spaces for office supplies. Inspire the businessman in your life to up productivity and keep blood pumping 9-5, M-F.

4 in 1 charging dock

Charging docks when working from home guarantee that all devices are charged *all the time.* Your devices now have a home so you can breeze through your hours distraction free.

Wooden charging station

For the dad who’s a little less tech savy, but still needs a charged phone. This charging station is a chic desktop accessory with a purpose.

Tech Gifts

Breathing baby monitor

This is a top notch gift for the new dad. With 2-way audio, night vision, movement and temperature sensors, this super smart baby monitor will help a new parent get sounder sleep.

Noise cancelling headphones

These top of the line noise cancelling wireless bluetooth Bose headphones are the perfect gift for dad’s who love music, Netflix, travel and beyond! These babies even have Alexa and Google Assistant available with the press of a button.

Smart speaker

Sonos smart speaker has voice control and pairing abilities to build your own army of detailed surround sound. The true definition of a smart speaker!

Nest Thermostat

The latest and greatest nest thermostat makes energy efficient temperature easy by learning your habits and adjust the temperature on a schedule without lifting a finger.

Apple watch series 5

My dad introduced me to my very own Apple Watch after he fell in love with his last year. Thanks for the Christmas gift, Dad! It truly is an amazing gadget for health, fitness, your favorite apps and yes, even calls.

For the Jack of all trades

Camera bag

Ona is the brand I’ve trusted for many years to have and to hold all my photography accessories across the globe. With a padded laptop sleeve, moveable dividers, adjustable strap and grab handles, this timeless camera messenger bag is the perfect gift for a man on a mission. Pair with this camera strap designed in a collab with charity:water.

Food thermometer

Accurate, easy, and highly rated. A must have for the grill master in your life!

Outdoor fire pit

Nothing jazzes up an outdoor space like a cozy fire. Place on any patio or backyard flooring for the ultimate setting with loved ones.

Ice cream maker

Easy, fun, and delicious ice cream in less than 20 minutes. This unique gift is sure to be a hit this Father’s Day.

For the coffee snob

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Coffee maker / espresso machine

I wasn’t a coffee snob before I started dating one, and a DeLonghi will get you right into the club. This machine can brew both warm and iced espresso drinks, drip-style coffee, cappuccinos, lattes and more. So long Starbucks, say hello to your new barista/o in the mirror.

Temperature control smart mug

The Ember Temperature Control Smart Mug is the creme of the crop. Choose your perfect temperature, control it by an app, and worry less with the auto sleep feature.

Whatever you choose to gift the father figures in your life this year, it’s best paired with an in-person beer *if you are so lucky* or a quality phone call.

5 At-Home Spa Day Rituals

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First things first: Set the scene because ambiance is everything. If you can find a serene corner of your house that automatically makes you exhale, start there. Invite some nature into that space if possible. Get cozy, light candles, and dive into one or all of the following ways to spa at home. 🙂

1. Bubble bath

It’s no secret that my happy place is beneath the bubbles. I recently learned the difference between my nightly bath ritual and a focused tub time which does not include a phone, food, or tons of activity.

To set the scene for a truly relaxing tub time, I’ll draw a bath half past golden hour, light candles, pour a glass of wine, drop in a few drops of essential oils, a bath bomb and press shuffle on a playlist. Depending on my mood, I can vibe to songs that remind me of nature, songs that make me cry, or songs that I can’t help but belt. This, my friends, is therapy with an affordable price tag. Pick your poison!

2. All things DIY

spa at home

Hair mask *aka deep conditioner* is always a good idea when in quarantine. I’m committed to loving these locks through quarantine.. roots and all. Might as well make them shiny and soft with this super easy and effective potion!

  • Ingredients that you probably already have in your kitchen:
    • 1 tablespoon melted coconut oil
    • 1 tablespoon apple cider vinegar
    • 1/2 tablespoon honey
    • Directions: Mix together and comb into your hair from scalp to ends. Wait 20-30 minutes then rinse!

Body scrubs so nice I have to share twice! First up is the ‘soft as as a baby’s bottom’ breakfast blend.

spa at home
  • Ingredients:
    • 1/2 cup oats
    • 2 table spoons sugar or sea salt
    • 2 tablespoons sugar or sea salt
    • 4-5 tablespoons liquid (milk or water)
  • Directions: Grind the oats in a coffee grinder or mash it in a plastic bag to break it down. Mix in a bowl with the sugar or sea salt. Next, stir in enough liquid to make a thick paste. Apply to damp skin using a circular motion and pay extra attention to any rough spots. Store any leftovers in the fridge.

Next I give you the ‘espresso yoself!’ This magic potion exfoliates and sheds off any dead skin and can even help cellulite. *Love for coffee grows even stronger*

  • Ingredients:
    • 1/4 cup ground coffee
    • 1 tablespoon sugar
    • 2 tablespoons honey
    • 3 tablespoons olive oil
  • Directions: Mix all ingredients together until a damp mixture develops (add more olive oil if needed). Hop in the shower and massage in circular motions paying extra attention to the bum area. Let sit for 5 – 10 minutes then rinse with warm water. Pat dry and moisturize.

For those of who don’t want to get your hands dirty, check out these little luxurious goodies loaded with all the good ingredients and none of the home made hassle.

3. Aromatherapy

Circling back to those essential oils I mentioned early. During LimitLes Bali 2019, we did an apothecary workshop with KulKul Farm that literally blew my senses wide open to all things plant medicine. Wishing I had a garden full of fresh flowers and herbs (okay, I do to some extent) to make my own tinctures and hydrosols, but until then let’s keep it simple!

Lavender and ylang ylang are my go-to essential oils for spa day. Dilute the oil with a few drops of water and oil on your hands, rub together, place your hands over your face and take 5 deep breaths. Then add to your bath and/or diffuse for a full aromatherapy experience. Also, ylang ylang has moisturizing properties so add it to coconut oil or your favorite lotion to lather on post bath.

4. Mani/Pedi

I’ll be the first to admit, I don’t pass up the chance for a nail salon mani/pedi. Who doesn’t like a foot massage and professional paint job? In quarantine, I have kept a 2 month old gel manicure alive WAY too long which makes me want to invest in polish with maybe a few less chemicals. I’m #currentlyobessesd with Olive & June! The Poppy tool makes a salon grade manicure achievable with 7-free, cruelty free and vegan nail polish.

Also check out this mani 101 bootcamp for the step-by-step direction to the perfect at-home mani!

To treat those feet, I highly recommend soak, cuticle cream, cut, file, and polish – in that order! If you’re short on time or just don’t enjoy an at-home pedi, skip the polish and just give your feet some love. Which leads me to number 5…

5. Self Massage

Cover the two big F’s here- feet and facial. I know.. not what you were thinking.

Facial. Use your first two fingers and gently begin tapping your face to stimulate your cells. Starting at your third eye (middle of forehead) trace the number 3 around your face moving across your forehead, under your eyes towards your ears and around your chin. Now it’s time to roll, y’all! Copy the same motions with a facial roller. Put it in the fridge first for extra depuffing.

Feet. Ariel literally gave her voice for these babies and honestly, when was the last time you gave yours some love? In bed post-shower or pre-pedicure, sit up tall, bend at your knee and cradle your foot close to your body. Use your thumbs and move in circular motions on the bottom of your feet. You really can’t mess this up. Your feet have so many nerve endings so I promise no matter how inexperienced you are, this will feel good!

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7 Yoga Stretches for Stiff Neck and Shoulders

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Practical tips to set you up for success when working (from home or at an office)

  1. Put your laptop at eye level! Those cute coffee table books just earned a practical purpose. Stack those babies 3 or 4 high on your work space and place your laptop on top. If you really want to set your body up for success check out this little tool that also changes the angle of your keyboard for optimal wrist comfort as you WERK WERK WERK WERKK.
  2. Place your feet on the ground! *Bonus effect* it will physically keep you grounded.
  3. Stand up!! At most, get cozy at a standing desk (or counter top with a stack of books). If you work better seated, set a timer to get up once an hour and dance, walk, forward fold, or salute the sun.

Shoulder-to-neck release

Starting in easy pose with legs crossed, bring your left arm behind the back towards the outside of your right hip. Then drop your right ear to your left shoulder. Feel the stretch in the side of your neck breaking up all the fascia down to your shoulder. Repeat on the other side.

Elbow circles

Begin by placing your fingers on your collarbone. Bring your elbows forward until they touch in front of your chest while keeping your fingers on your collarbone. Start moving the elbows in a backwards motion eventually bringing wrists together at the back of the neck while making circles with the elbows. After 5-10x, switch directions coming forward with the elbows. This will strengthen and activate the shoulder and upper back muscles.

Simple seated twist

Sitting in easy pose with legs crossed, place the left hand on the right knee, twist the torso to the right while placing your right hand on the ground behind you. Glance towards the back of the room. Repeat on the other side.

Cat/cow pose

Starting in quadruped (table top) find your neutral spine and start slow. On an inhale, lift the chest and lift the gaze towards the ceiling while dropping the belly towards the mat. On an exhale, begin to press the ground away while rounding through the shoulders and the spine bringing your chin to your chest. Repeat the cat / cow movements 5-10x.

Thread the needle

Come to a table top position and on an inhale, lift the right arm high to the sky, exhale and draw that right hand all the way under the body and over to the left side of the mat until your shoulder is grounded and you can rest on your right shoulder and right temple. Take the left arm around the lower back for a deeper stretch. Repeat on the other side.

Shoulder rollover

Come onto your belly and extend your right arm out to the side to shoulder height with palm facing down. Place the left palm on the mat next to your chest. Push into the left hand and begin to roll open to the side of the extended arm (in this case the right). You can also step the left foot up and over or just keep your legs stacked and slightly bent. Repeat on the other side.

Forward fold variation

Plant your feet about hip distance (2 fists width) apart, find a slight bend in your knees, shrug your shoulders towards your ears then roll your shoulders together and down your back. Interlace your fingers behind back and hinging at your hips forward fold while extending your arms to the sky.

 

Ultimate Gift Guide for the Last Minute Shopper

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Top 5 under $50

  1. Amazon Echo Dot $24.99 – For your little cousin who likes to listen to music or your dad who wants to tell Alexa to “turn on the Christmas tree”, this classic smart speaker is a crowd pleaser.
  2. 1,000 Places to See Before You Die $35.17 – A coffee table book that will NOT collect dust. For every travelista or earth lover, score this gift.
  3. Amazon Fire Stick $34.99 – Netflix, Disney +, Hulu, Prime Video, HBO, ESPN.. need I say more? Anyone who doesn’t yet have this streaming stick probably needs it in their life.
  4. MyCharge Portable Charger Power Bank $39.99 – I swear by this small, fast charge, all-in-one portable charger. It’s a practical gift for everyone on your list!
  5. Philips Sunrise Wake Up Clock $41.24 – Jet lag, grogginess, waking up on the wrong side of the bed BE GONE with this simple but effective alarm clock!

Gifts under $100

  1. Fit Bit Versa Lite Edition $99 – The perfect gift for the go-getter in your life. Track exercise, set goals, analyze sleep, and connect with friends in an affordable way.
  2. Kindle Paper Weight $99.99 – Kindle set a new standard for page flipping a few years ago. Gift any book lover in your life this waterproof kindle with twice the storage!
  3. Avalon Bay Air Fryer $66.90 – All the crunchy goodness of your favorite fried foods without the calories and fat of oil. NEED I SAY MORE? This is definitely a…one for you, one for me…type of gift.
  4. Aervana Wine Aerator $99.95 – Argentine malbec on tap anyone? Yes please! Gift this luxury one touch aerator to the vino lover in your life.
  5. Raindrop Essential Oil Diffuser $99 – With aromatherapy as a buzzword this holiday season, this intentionally crafted essential oil diffuser is the perfect gift for someone on the nice list.
  6. Manduka Pro Lite Yoga Mat $87.99 – My tried and true Manduka Pro Lite has accompanied me around the world since 2018. This non-toxic, non-slip, eco friendly mat is a purchase you can feel good about.

The latest & greatest gifts of the decade

  1. Go Pro Hero 8 $354.99 – Bring this baby on any bumpy road (such as The Road Les Traveled perhaps?!) and it will stabilize the video, creating a solid 4K timelapse. A no brainer for the adventure lover in your life!
  2. DJI Mavic 2 Pro $1,378.99 – The ideal drone for beginners and seasoned drone pilots. Our very own Alex Kav (@drone.pilot) approves this message.
  3. Apple Watch Series 5 $399 – This item is currently out of stock, so hop on the waitlist or check out the Series 3 for a less expensive but pretty comparable option.
  4. Echo Show + Ring bundle $399 – See who’s at your door no matter where in the world you are. We love our Ring and the bundle deal ups the ante of greatness for this gift!
  5. iphone 11 Apple Charging Case $129.99 – This case can save the day with no extra hardware needed. I often stay out from sunrise to sunset with lots of maps and pictures necessary so leaving the house without a backup battery is not an option on The Road Les Traveled. Why Apple over Mophie you may ask? This case adds a camera button, and the added bulk is barely noticeable.
  6. My Passport Wireless Pro $149.99 – This portable external hard drive stores all of my files AND has has a built in power bank to charge my phone. Double score.
  7. Dyson Supersonic $399.99 – The hot topic hair tool of the year will also be the hot topic of the holiday party.

Stocking stuffers

  1. Kombucha Brewing Kit $44.99 – Give the gift that keeps on giving to the Kombucha lover in your life. Brewing in their own home has never been easier!
  2. Welly Traveler stainless steel and bamboo water bottle $19.55 – Eco-friendly, insulated & crazy convenient. So many accolades, so many plastic water bottles unused.
  3. Homesick scented candle $28.98 – I can smell the magnolias and Ozarks now 🙂 I have so much love for my home state of Arkansas, but gift any state for immediate time travel back home. After all, smell is the strongest link to memory.
  4. Mario Badescu facial mists $21 – When I mist these little babies on my face after a flight, I feel fresher than the Prince himself! A great wellness treat for the jet-setter in your life!
  5. To Love and Let Go by Rachel Brathen $15.69 – This book is filled with lessons of a lifetime, all somehow tightly wrapped up into 322 pages of darkness and light all the same. My yoga teacher wrote this beautiful story from the pages of her profound life.
  6. Big Magic by Liz Gilbert $10.31 – Lessons on creativity and leaning into fear – so nice I read it twice!
  7. When Breath Becomes Air by Paul Kalanithi $14.18 – This is a memoir about Paul’s life and his battle with metastatic lung cancer. A tear jerker for sure, this book is chock full of all the feels.
  8. To Shake the Sleeping Self by Jedidiah Jenkins $18.60 – Jed rode his bike from Oregon to Patagonia…so you know I am low-key obsessed 🙂 My favorite book from 2019 is all about saying yes to adventure, getting along with all walks of life and a relatable love/frustration with South America.

The Gift Guide That Keeps Giving

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Travel has taught me many things through the years, however, and my love for the environment continues to rank higher on my priority list with every mountain I climb and body of polluted water I enter. I’m working on intentional gift giving this holiday season so I’ve put together a gift guide that gives back – sprinkled with sustainable and wellness ideas to rejuvenate spirits for the new year!

Gifts that give back

From creating jobs for downtown LA homelessness to clearing pounds of trash from the ocean and providing access to clean water around the world, these gifts will impact the recipient while making a positive impact on the planet. Name a better gift than that!

For the coffee connoisseur in your life, give the gift of Generous Coffee beans, apparel or swag knowing 100% of profits are invested into life-changing non-profit work. Better yet, gift your loved one a trip on the team’s next Honduras outing! I’ve been on two expeditions so far and can confirm they are life-changing…both for you and the wonderful humans you’re servicing.

For the tree hugger in your life

Below are some gift ideas that your mountain climbing, plant loving, tree hugging, yoga practicing family members (ME!!) will love unwrapping Christmas morning.

Welly reusable water bottle is providing everything one could wish for in a drinking container. This versatile bottle can keep drinks hot/cold for up to 24 hours, comes with a removable diffuser (for tea or fruit), and donates a percentage of profits to clean water projects around the world.

I recently purchased the Almond Cow for my vegan eating, tree hugging, yoga teaching assistant, and it probably received my Gift of the Year title. This 3-piece machine makes any (and every) nut, seed, and plant-based milk at the push of a button. The budget-friendly and environmentally sustainable kitchen appliance allows for creative freedom in the kitchen, too. This is what coconut milk ice cream dreams are made of, y’all!!!

This Raindrop Essential Oil Diffuser by Organic Aromas is one of the most sustainable diffusers on the market. With no water or heat used in the making of your at-home spa experience, this silent genius may be one of those “one for you, one for me” purchases…

Wellness with a twist

Health is wealth and self care never goes out of style. While a spa gift card can always do the trick, here are some gift ideas to step up your gift giving game this holiday season.

Happy season of giving y’all! Now I’m curious.. what are your gift giving goals this holiday season?

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