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100 Best Yoga Poses Celebrating 100th Blog Post

It’s celebrational Easter holy week. I’m also happy to announce (my and) this 100th  blog post lands this week. Double holy cow! I thought it’d be fun to celebrate by listing 100 best yoga poses 🎉

100 best yoga poses to celebrate 100 blog posts
Easter and 100 blog posts deserve confetti sprinkles 🧁

But before mentioning the 100 yoga poses, I just wanted to wish happy birthday to anyone who already had a birthday celebration this year. I try to find an excuse to send a cake whenever I can 🎂

Even if it’s just an emoji. But sentiment and kidding aside, these days, it’s easy to be reminded with showering confetti “Happy Birthday!” emoji messages that bring us a ‘lil joy.

I think of the ultimate birthday as those who have reached the 100-year-old mark, who I think deserve their own special confetti emoji. That milestone is definitely worth commemorating. You’ve got to admire Centenarians who have endured and thrived through life’s marathon.

Besides seeing and participating in what their friends and families (young and old) are doing, some of the longest-living people have been naturally active and practicing yoga all their lives.

In some cultures, they get up and off the floor (or out of their sitting position) on a daily mat in one fell swoop as they did in younger years. And that’s just another reason for them to get back up and go out and appreciate the day.

Some Centenarians can even still remember facts and figures that younger decade folks can’t. And they can retell stories of their youth like a historical tale.

They breathe purpose daily (…and have breathed about 1.4 million more breaths than a 30-year-old).

And whatever age you’re at, you can too with your purposeful breath and yoga moves.

Here’s a list of 10 yoga articles to inspire your specific moves and journey:

Yoga is amazing because of the benefits for the mind-body connection: where the mind and body “talk” to each other. If we’re lucky and focused we pick up on the cues as a witness to our mind-bodies.

This is an area that traditional Western doctors aren’t necessarily trained on. It originated from Ayurveda, an eastern life science perspective, that’s made its way slowly to the Western world (and I started practicing in 2008 when I became aware).

Over the past decade, we’ve learned that the prevention of chronic diseases and inflammation in the body is connected to better mental health and less stress we carry.

And we can often tell by our anxious, irritated, or lethargic moods.

Sometimes it’s hard to do yoga until we get in a balanced mood,  even though we know if we did yoga, we’d get there sooner. We can get in our way.

So, in case you need to overcome that or need a dose of moving or getting going inspiration, I’ve listed 100 best yoga poses that are timeless reminders, challenging, and fun (I think so anyway!).

I included some quick encouraging words for each pose that come to mind. They include thoughts of when to do the pose, reminders, or intentions that could be useful for you as they are for me. Some poses are better done when you have more energy.

And it helps if have a known purpose for doing the pose, to help be motivated. We can all use a good metaphor reminder in our daily lives.

So here we go…

Standing best yoga poses: 

1.      Sun salutations – reminder: life is constantly changing, and you keep moving. This is a good series of poses to start the day with, like just before you have your first glass of water for the day

2.      Warrior I – reminder: feel empowered to take on the day

3.      Warrior II – reminder: take up more space

4.      Warrior III – reminder: focus on moving forward

5.      Sun Warrior – reminder: don’t forget to look up and stay open

6.      Dancer pose – reminder: you’ve got this day with your calm and grace, and letting go of the past. Today is a new day 🌱

7.      Tree pose – reminder: you’re resilient and unshaken even in uncertain times

8.      Mountain pose – intention: peace and reaching higher

9.      Heart center hand – reminder: focus more on what’s in your heart and get out of your head if you’ve feeling stuck

10.   Chair – good for when you want to feel grounded

11.   Triangle looking up – good for seeing different perspectives

12.   Lunge – reminder: stay productive

13.   Humble Warrior – reminder: lessen ego and pride

14.   5-Pointed Star – do when you want to feel balanced

15.   Eagle – good for when you feel on top of the world

16.   Tree with hands straight in the air – reminder: you’re a unique tree

17.   Tree with hands at heart center – feel centered and connected

18.   Tree with hands in prayer pose behind your back – intention: feel more spiritual

19.   Half-moon – do this pose when you’re feeling daring (tip: you can do this against the wall so you have back support, and you can use a yoga block)

20.   Extended leg stretch – intention: feel energetic

21.   Bird of Paradise – intention: be more mindful for the best outcome

22.   Forward bend – intention: feel earthly

23.   Standing half-bend – reminder: pause, but keep going because you’re almost there

24.   Crescent lunge – reminder: be flexible

25.   Pyramid Pose – do when you need more structure (feeling scatter minded, i.e. Vata mind)

Seated poses:

26.      Boat – do when you want to feel less grounded

27.      Pigeon – intention: feel less stress stretching out common areas of tension (leg, back, shoulders)

28.      Seated spinal twist – reminder: the past is behind you

29.      Seated forward bend stretch – reminder: keep challenging yourself and you may just surprise yourself with how far you can go

30.      Seated side angle – reminder: try a different way

31.      Lotus – intention: peace, and serenity

32.      Baby Cradle – reminder: you’re in control of your body

33.      Cow Face – reminder: it’s possible even when it’s hidden

34.      Staff – reminder: sit up tall and be disciplined

35.   Thunderbolt – do when you have problems, and you can reverse engineer to come up with solutions

36.   Butterfly pose (Bound angle) – reminder: you’re evolving

37.   Seated knee hug – reminder: you are loved

38.   Staff – do when you want to straighten your back and remind yourself that your back is an important part for your body’s support. (reminder: build strong abs)

Side best yoga poses: 

39.      Side angle – do when you need a break or stretch

40.      Extended side angle – intention: stretch your mind

41.      Side crow – do when you feel adventurous; one side is probably easier than the other and that’s your strength

42.      Side plank – do when you feel strong

43.      Falling Star – tip: like half-moon is great to do against a wall when you’re first starting out so you can lean further. Intention: feel free and creative

Front face down best yoga poses: 

44.      Cobra – reminder: you’re making progress

45.      Sphinx – reminder: you can do anything you want

46.      Upward Dog – reminder: you’re almost there!

47.      Turtle – reminder: stay steady on the course

48.      Bow – reminder: your hands, head, and feet are all closely connected

Lay down poses (starting with back flat on the mat): 

49.      Bridge – tip: use a block on the small of your back and feel grounded

50.      Fish – reminder: relax and let go of heavy problems

51.      Lay down spinal twist to one side – when you do this on each side, you see a different part of the room or space you’re in and is a good reminder that you have different options from different perspectives

52.      Corpse – intention: be stress-free

53.      Knees to chest (knee hug) – reminder: of self-love

54.      Half locust with one leg slightly lifted: reminder -it can feel strange but still be helpful

55.      Through the hole stretch – do when you feel tight like from driving or sitting, or when you feel uptight

56.      Spider laying down – intention: holding onto your purpose but letting go of how you’ll get there

On all 4’s: 

57.      Inverted plane – reminder: great for bringing your shoulders back in mindfulness

58.      Downward dog – intention: feel the day in earthly roots

59.      Downward dog with one leg lifted – intention: enjoy the day by doing something new

60.     Cat – do when you’re feeling fearless

61.      Cow – good for feeling balanced

62.      Balanced cat reaching out one arm and opposite leg

Back challenge: you can arch backward relying on all 4s

63.      Backward Bend – do when you’re feeling energetic and youthful

64.      Wheel – and you go higher to see and feel new possibilities

Front challenge: you may never do a full handstand, but you can get both feet off the ground

65.      Crow – intention: strength (you’re stronger than you think)

66.      Crane – and you can stretch higher

67.      Peacock – reminder: you can get over the limitations you have

68.      Firefly – reminder: you can do something different to light up the world. You may feel like a kid again doing this one (one of my fave poses and I have happy memories of catching fireflies  )

Inversion best yoga poses: 

69.      Shoulder stand – do when you’re feeling moderately energized

70.      Half shoulder stand – do when you want to feel energized

71.      Plow – reminder: encouragement that you can take two steps back and come out ahead

72.      Legs up the wall – intention: feel supported by the environment around you 

Resting best yoga poses:

73.      Child’s Pose – reminder: you don’t have to be doing something every minute of the day. It’s not how busy you are (something I had to unlearn)

74.      Hare – intention: purposefully resting

Other inspirational best yoga poses:

75.      Inclined plane – when you’re feeling like you want to get off the ground or you’re excited to start a new project

76.      Plank – intention: building daily strength for any trials or difficulties you’re going through

77.      Camel – reminder: let go

78.      Dolphin – reminder: we’re born with natural abilities

79.      Splits – intention: flexibly grow daily and watch progress

80.      Happy Baby – do when you want to feel safe and carefree

81.      Swan – reminder: have daily grace for those areas you can’t change

82.      Hero – reminder: we can all be a hero in our ways in our lives serving and doing what we do

83.    Neck rolls – intention: calming and releasing mind tension

84.   Neck side to side – intention: take a moment to relax

85.   Shoulder shrug – intention: be less stressed (letting the weight fall off your shoulders)

86.   Frog – intention: feel youthful and free to spread out

87.   Garland – reminder: take a break;  good for when you’re feeling unsure or in between energetic and tired

88.   Locust – reminder: try something different or take on a new project

89.  Wild Thing – intention: let go of worries and enjoy more

90.   Goddess – intention: feel ready for the world

91.   Swan dive – intention: go with the flow

92.   Cactus arms – reminder: take time off

93.   Airplane – intention: feel free and in control at the same time

94.   Spider with feet and hands on floor – reminder: you’re a beautifully unique creature

And then these sounds and breathing pair well with yoga poses and intentions:

95.   Om – making the sound clears nasal passages along with mind and body. Try a variation by using your mouth to create an ah-oh-mmm sound sequence. Intention: peace and living stress-free

In yoga, breathwork is super important and great for calming. If you get heart palpitations from anxiety, these are good breath exercises to refer to and do.

For all of us, staying mindful of breath gets us in a good reminder habit to be healthy-minded. And when you get a good breath of air you can send that energy through your mind and body, to help improve both mental and physical health.

Your nose acts as a natural filtration system. If you regularly breathe through your mouth when you sleep or if you have nasal congestion and obstructed nasal passages, you may want to look for solutions to help you breathe out of your nose regularly.

And these are the special breath exercises you can do with yoga:

96.   Sounding breath – this includes long and slow breaths while laying down, so is good to do when you’re getting in and out of bed. Reminder: you’re alive and able to take purposeful breaths

97.   Breath of fire – while sitting, exhale out short and quick breaths from your nose (like a fire-breathing dragon that doesn’t exist) until all your air from your diaphragm feels expelled. And then fill back up gradually like a balloon. Daily reminder: you’re a miracle with automatic breaths. You can control your breathing using your respiratory muscle, your diaphragm, that sits just below your two life-giving organs: your heart and lungs

98.   Bellows breath – do this one when you’re in standing mountain pose with hands at heart center (optional). Full inhale/exhale from the mouth. This is a good one to do in the morning when you’re first waking up

99.   Sufi Mother’s Breath – this is a simpler version than the Pranayama 4-7-8 version. Exhale through your nose, then inhale through your nose for a count of 7, and then exhale again for a count of 7. This is great and simple to do on a walk where you’re staying present and observing your surroundings

100.   Alternate Nostril Breath – take one hand and rest a middle finger on the forehead, thumb from the same hand rests on the closest nostril temporarily closing the airway, light ring, and baby finger on the opposite nostril. Then, inhaling through the open nostril. Intention: notice details about how each side feels as the air circulates more intently to one side of the body from your head to your feet. Reminder: how the air affects our body at and in this moment and how we affect others and the community around us with our breath

So there you go… those are my best yoga intentions and recommendations.

And one last thing that I wanted to mention…

Each week I bake and participate in an inspiring home baking challenge with a community of enthusiastic bakers.

And some could probably go on The Great British Baking Show.

As for me, I won’t be applying to be a contestant anytime soon, even though I’m pretty sure I’m one of their biggest fans in my area. 😊

But since watching the show, I’ve learned a thing or two.

Like this last season with German Week…

I’ve learned a sweet bun or two from The Great British Bakeoff show 🧡

And so, this week’s challenge is Hot Cross Buns, an egg-cellent choice for Easter. 🐇

I’ve never made the buns before, but I did make cinnamon buns for the first time this year. No matter how these hot buns turn out I’ll show you a photo in an upcoming blog post.

…And since I’m putting myself out there, maybe that’ll encourage you to stretch your mind-body and challenge yourself to a new yoga pose or two if baking isn’t your thing.

And if you need a ‘lil more gentle nudge, just send me a note (on the blog home page under “Contact”) letting me know what muscle pain or soreness or intentions you want to work on, and I’ll send back 5 yoga poses that would be good for you this season to bring back some fun. 🧘🏻‍♀️

Happy Easter! 🐣

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Wild Thing Pose to Get Your Wild Creativity Back

Wild Thing Pose is one of the most interesting name yoga poses. And it’s a beautiful pose like this wild natural artwork up the side of a bridge.

Sometimes you just need to let your hair down. So today I’m sharing two yoga poses that let you do just that, and maybe give you a few minutes of creative joy if you haven’t felt that in a while. One is called Wild Thing pose.

You may know the pose (or vintage song titles 📼 with the same name). The Wild Thing pose helps unleash your creativity, especially if you feel like you’re in a rut or ready to pivot. This pose can help you feel a little happier.

…On Fridays especially, don’t you feel like a little weight has been lifted off your shoulders from the weekly grind?

With more freedom where you can express your more fun side, in friendly conversation, wearing fun clothing, or even get around on different wheels 🛼 🛹 🚲

People on the receiving end are even in a better mood if you work in customer service. Friday makes up for Monday when stress is highest.

And it’s not easy to be creative when you’re feeling stressed. So, you may need to unwind between the two opposing moods.

If you feel irritated, anxious, or resistant (that’s Vata, Pitta, and Kapha all rolled up in one in varying degrees), then your body may be playing detox wellness catchup. There’s a delay in the mind-body connection.

So whether you’re ready to try the Wild Thing pose has a lot to do with how you’re feeling. Relaxed, calm, and a bit daring is a better time. It’s also a great pose to do after you’ve fully woken up and taken a shower to stretch your body and mind.

When you’re present in this moment, then this is a great way to celebrate. If say you’re still rehashing what happened or how a day or a happening could’ve gone better, then you’re probably better off to calm your mind down first and wait until later to do this pose.

And when you’re ready and refreshed, then you can start with a blank slate that works best for most creative endeavors.

At corporate work and public environments, they love rules, structure, and close-ended goals. In creativity work, it’s a white piece of paper or canvas waiting for you to come up with something new and unique.

So, the Wild Thing Pose is a great way to get in the spirit of your creative intention. Especially if you’re a content creator or share artistic expression, and today is a creative day. Anything goes.

You ready? 

How to Do the Wild Thing Yoga Pose:

Basically, the Wild Thing pose is a backbend and you decide what it looks like. It can be easier said than done…

One foot, two feet, and one hand or on all fours. It’s up to you. One way to find your Wild Thing pose, is starting in Downward Dog and then you peel one arm off your mat and look up or face up to the ceiling or sky.

Reach that arm up in the air. The other arm is grounded on the mat or floor. Then you decide how you position yourself and the rest of your body. There’s no definite structure. This is a common start. And you can work on your Wild Thing (but it shouldn’t feel like work).

For a present awareness move, then plant the foot already closer to the floor flat down. And you could rest the other leg out with the outer foot touching or resting on the floor.

There are no limitations or rules. And you can also get into this pose from Wheel Pose. Gymnasts do really well with these poses as it helps to be flexible. But not needed for home or studio yoga.

One thing’s for sure though… in the Wild Thing pose, you will definitely get off your mat, a metaphor for thinking outside the box. You get to express freedom and creativity.

And if you have a chance to look around at another Wild Thing pose like I did in a yoga studio and saw other Wild Things in the class, you see how differently wired and designed we are as unique humans. Use your Wild Thing pose as your creative expression that stretches your body, sides, and mind.

And when you’ve had enough of your Wild Thing pose, you may not want to stop just yet. You can find your Falling Star pose from there.

A falling star has a curvy trajectory so you could model after that. Like these curves made with chili pepper flakes for a chocolate granola snack. I made the star from beetroot powder that’s a great balancing ingredient.

Falling star beet granola
Falling star beet granola recipe below. 🌟

In the Falling Star pose, like the  Wild Thing pose, you choose. You can slightly adjust your Wild Thing pose into a Falling Star to get pose variations. Vatas love that 😊.  You can stay on the floor with your legs and arms widely spread out… or leave just one foot and one arm touching the mat.

When mindfully present, this is a great way to empower yourself and use your body and yoga pose to show off your intention in case you’re wondering what practical application this pose has.

And you can also choose to start over in a grounded standing position. Start in a Five-Pointed Star Pose where your two legs are spread wide apart beyond hip width, two arms stretched out to the sides. And your head makes up the fifth-star point.

You are a star! ⭐️

For your freestyle Falling Star, maybe you’re leaning or swaying even if ever so gently to one side, comfortably balanced, and letting go of the opposite leg and foot from resting on the floor beneath you. You don’t need a mirror to feel lighter and to trust your instincts.

This is a good metaphor for how letting go can be freeing in your life. You can fall away from getting in your own way of anything holding you back.

Letting go of outcomes is one of the hardest things in life I found. It’s not easy to let go of something you want to happen, especially when all your life you’ve been groomed to be in control. But that openness allows for something better to come along.

Sometimes we’re not thinking big enough. So in those times especially, being in a Falling Star yoga pose can be therapeutic and a good reminder.

Another Falling Star variation is to sway and bend your torso to the side a little or a lot (like how a palm tree can bend to withstand tropical storms). 🌴

You can also reach your helicopter arms out or up to help you balance. It’s not about how bendable you are. It’s that you’re willing to even try it!

You’ll get more flexible as you stay in the pose longer. It’s your unique Falling Star creation. 💫Just be sure to have fun! 🌟

And you can do that with this fallen star beet granola pan you can make in minutes with a few ingredients.

beet granola
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Star Beet Granola Pan

Author Brandy @ Healthy Happy Life Secrets

Equipment

  • plastic wrap

Ingredients

  • 2-1/2 cups oatmeal
  • 1/2 tsp cinnamon
  • pinch of salt
  • 1/2 cup light olive oil
  • 1/2 cup raw honey
  • chocolate, melted
  • beet powder
  • crushed red pepper flakes

Instructions

  • Combine dry ingredients and then mix in wet ingredients.
  • Bake granola for about 25-40 minutes at 325°F or until toasted.
  • To make chocolate topping. Prepare chocolate on display pan you will be using. Take a piece of plastic wrap and put on top. Add melted chocolate and pour onto plastic wrap. Refrigerate until chocolate is hard. After granola is baked and cooled, you can pour into the pan and then add the hardened chocolate ontop removing the plastic.
  • To make beet heart: take a star stencil or make a star cutout with cardboard. Add beet powder to create star shape. For fallen star effect, use tweezers to pull out the yellow pepper flakes (found in crushed red pepper flakes) to make a fallen line.
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Mindfulness Over Ego For Your Happiness

Mindfulness is awareness. And it’s on the path to your happiness.

Have you ever had a bad dream that set you off for the day?

That’s how I felt early on over the weekend. Despite the dream, I ended the day well in mindfulness with a sweet 2021 Netflix movie, Long Story Short (have you seen it?).

The witty romantic comedy movie has good meaning about appreciating your life and those around you, just in case you’re looking for an uplifting movie. 🎬

But back to where I was…  

Before I got to the pillow that same night, most of the day I felt irritated.

The ego in my mind was trying to get the better of me and steal my happiness.

You may know, the unhealthy ego wants to take over you and spin lies in your head (and it tries to make you believe in your mind that anyone who believes that is full of nonsense, in case you’re not aware of your ego just yet).

You can look at a behaving ego as a separate channel that you frequent when you need a healthy dose of self-esteem or a boost of productive motivation.

But most of the time you want to stay clear and reject fiery-ignited ego thoughts running in your background, as its destructive power can get you in a hot mess at its worse.

Like it can be a wildcard as it showed up at this year’s live Oscars where anything can happen. 

Or it can leave a bad mood when it’s mild (like I had). And it can show up as an Imposter, and make you think (and made me think): “I’m not enough.”

It will lead you and your life for as long as you’re still under its spell.

I share because I think it helps to know.

And it happens if you’re not carefully aware and just letting thoughts run their course. The way a lot of innocently unaware people operate. And that’s how I used to operate.

But now knowing better, I still had this mood that tried to damage my self-esteem and derail me from being productive.

The robbing ego thoughts just kept at it… so I didn’t write for a day at all as I thought it would be disingenuous writing in this feeling “not enough” Imposter-minded state. And even though I’ve contributed to hundreds of articles and publications, some on Apple news feed with millions of monthly views. 

…So what did I do instead? I turned the news on and was humbled in empathy by the sad world news happenings going on.

That lasted a few hours and then the ego gremlins came back, and again I was wrestling with a sour mood.

Par for ego’s course, it even tried to block my taking steps to reach for the healthy restoring Ayurvedic lifestyle things I know to do. Like the ones that work to stop the body from further irritation and moods.

Ego keeps you from taking productive action and even wanting to pray. It detests the idea of mindfulness because then it dies.

And it skips over words and activities that would help you. It wants to keep you down.

This sounds severe, but the reality is this is how a lot of people are these days in brain fog and not knowing what to do (if anything).

It’s hard to snap out of moods immediately, even with an evolved mind like I believe I have now. Plus, it was a sunny day outside. 😊

Specifically, I was hit with that lazy thinking-feeling. You know that mood when you don’t want to do something. But you know if you do, you’ll come out better.

So then I took another step. I could only sit on the couch for so long. I broke out of following my ego-driven thoughts into managed thoughts and read a few paragraphs from A New Earth, a self-help ego book.

That book only makes sense to me now.  But years ago it didn’t when I was still processing Eckart Tolle’s earlier book: The Power of Now. A great read by the way.

I align those book lessons to Scripture verses like “do not be conformed to this world, but be transformed by the renewing of your mind.” 

See, years ago I learned that ego conveniently stands for Edging God Out, but back then hadn’t connected the dots fully.

Those days, seeing out from the lens of ego, I showed up in pride typical of the area I lived in and did not see any regretful situations I was part of or needed to find forgiveness for. Even if they were just hurting me mostly.

Ego talk didn’t resonate with me back then because I was being played by my ego (and most people are with their ego in some way in their lives).

But not today for me. And not this recent time, where I wised up in mindfulness. That came from experience and wisdom even when I didn’t feel it just yet.

Sometimes it can take a day to take effect even when you’re conscious. But, a weekend was longer than I was willing to wait– not wanting to lose a day. 🌈

How To Get Ego Aware In Your Life (From Mindfulness)

Harmful ego shows up invisibly and doesn’t want you to know that your life could be so much better and those around you if the negative filter spin or misperceptions of reality was lifted. It loves being critical and skeptical.

It preys on the weak and vulnerable moments like when you’re too busy, had some kind of trigger, or have a bad dream as I had. The smallest things can set it off.

It’s not a person’s fault. It’s a fault in humans when it has gone bad.

Just remember, ego works its way in at any time, in any thought situation, and in anyone who has a mind. 

And I think is the most powerful or dangerous weapon on the planet. That’s billions of us walking around with this running machinery.

Calling it out in the present moment awareness slows the motor.  And eventually pulls the plug until it shows up again.

Awareness is the first line of defense.

And it’s in your ability and control to manage. 

Finding a simple distraction can be a good way. Taking a walk or shower…

Or meal prepping as a mindfulness break can swing the pendulum back to productive or loving-thought moods. It doesn’t have to be complicated.

And if you believe the next day will be better, it will.

My Next Day…

That’s what happened to me the next day. I wrote in flow. It’s this same flow where the unhealthy ego leaves and creativity emerges. You’ve probably heard of this flow-business or experienced it before in your mindfulness passions or activities…

For me, that’s an hour of writing for what could’ve taken me all day or at least hours. 

After the words flow through, it’s pretty much forgotten. That’s part of staying in mindfulness.

And if you’re ever considering writing a book…

That’s also one of the common reasons why it takes so long to publish (…and anyone who has, knows this).

The mind has already moved on to another new topic. 

And it took me a year to read over my own work many times agreeing authentically again to the meaning of my flowed through written words, before publishing.

That’s my jam, but if writing isn’t yours, you have other usable, maybe even more fun skills, abilities, and talents. And you can use them productively today living your best for today.

And tomorrow you can question if there is something more important you could be doing in this life. Because in constant mindfulness, and wanting to not waste time, you’re going to live a better life. 

Oh, and one final thought on this…

Chef Jose Andres came from being a comfortable foodie restaurant chef and evolved into a humanitarian World Central Kitchen founder.

He’s an example of using a healthy ego for good purposes.

And our healthy ego and pride can do that to motivate us to take the next steps and make good contributions through us in our daily lives.

For all of us, it’s where life leads each of us. And once in a while, reflecting back and being reminded of coincidences and memories to feed the healthy ego.  Like I once worked as a marketing manager for a similar Spanish tapas restaurant a few blocks away from Chef Jose’s restaurants (those were the good food days 😋).

And ultimately, it’s not what we do but how we do it and who we become. Life’s a marathon, so don’t worry if you haven’t figured it (or most things) out. Choose to have a healthy mind and believe for good things to work out, and they will.

If you think this blog post was helpful, please share or grab the link and text it to someone else that would find it useful.

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Bear Chronotype At 9-5 Work

Bear chronotype is how more than half of us are. We’re wired for the 9-5 work life especially in corporate offices.

transition cherry blossom blooms
Cherry blossom blooms on the Tidal Basin is a reminder that every day is fleeting.

If you like animals, you like chronotype descriptions, where the Bear Chronotype is the one that 9-5 workers like. More on chronotypes below that are meant to help you develop better sleep habits.

But they can also be telltale for work types too..

In DC that I’m familiar with, it’s a transient area where many flock to the area for work. And where there’s an annual reminder of seasons and transition with the spring cherry blossom show.🌸

The common 9-5 job exists but often are loose hours as most work around the clock. Especially since WFH has become LIFE where real life vs. virtual world digital collides and you have more control over your day.

But, wherever you are in the world, maybe you’re in your pivot transition starting over in life, work, careers, or business.

Or you’re going back into a new office setting. If you’re considering what work to do next, before you make a move, it’s smart to first consider how you work best…

Because it could save you from stress eating, time you won’t get back, and unnecessary worry to name just a few things.

You can start by getting clues from your past experiences and how you’re naturally wired. And you can see how you fit as one of the 4 work types described below.

These can help you find the right, sustainable work environment especially if you’re in transition (e.g deciding if you want to stay in corporate work or branch off on your own).

For most, the mention of transition can drum up thoughts of dread, anticipation, or mixed emotions. Feelings like you had months and weeks before and on the first day of school during your younger years.

That’s where most of us who went to school remember first learning the ropes to what worked for us and what didn’t. We were faced with situations where we could make choices and others where there was no leeway.

But today, you have greater freedom to decide what you want to do with your work and life.

You can lean into the easier work or in a direction of work responsibilities and risk, where adversities and challenges can lead to higher rewards.

Transitions are often hard, but you can help yourself by believing that’s where growth comes.

Where growth is, there’s life (hope and love on the other side) and the chance to continue thriving with infinite possibilities that are more satisfying than mere existence.

Growth isn’t usually in the easy, happy times. Even though we’re wired to want the easy.

But when it isn’t easy, amid uncertainty and figuring things out, you can find daily joy and contentment as a sustainable way to be happy. That’s a skill that helps you the rest of your life.

It also helps to know why you’re making change and starting a new venture, so that when you reach tough winds, you still push through when you’re determined enough.

Dan Buettner, Founder of Blue Zones, is the expert and author of several books on Centenarian longevity lifestyles in the Blue Zone regions that exist in the world, like Sardinia and Okinawa (as the most well-known ones).

He studied these older and wiser pockets of people who lean into their community connections and joy living with greater purpose.

And in interviews, Dan recounts his past as a distance cyclist-athlete and how he physically pushed himself too hard.

And then one day, he was in a restaurant with his wife and friends and ended up in the hospital for over-exertion on his heart.

This later came as an a-ha to him that his life was missing balance.

We can all learn from his experience and relate to his wisdom. Sometimes it takes health scares, work situations, or life crises to make us feel and rethink our ways and path.

These can help us make needed changes. As can being in a work lifestyle (or lack of work-life balance) that doesn’t suit you.

Dan describes several different chronotype work types that consider when you would feel most active and productive.

They are:

Bears: A little more than half the population are Bears, productively getting things done between 9-5, the way our Corporate America society is wired. The Bear chronotype is all among us!

Lions: Described as the Early Bird people and the CEO types that like to get up in the wee-hours of the morning, making lists, and completing performance routines. Sounds a lot like the Pittas in modern Ayurveda living.

Wolves:  Those who like to stay up late, a.k.a. Night Owls and creatives, who can’t usually get to bed before midnight. I think of stand-up comedians who work at night.

Dolphins: A dolphin type is more similar to a Bear chronotype, but tends to have anxiety and worry. Not sure why it’s call a dolphin because I think I’m pretty calm around dolphins.

..

Which type describes you?

In transition, being aware of what creates worry and anxiety is going to be especially critical for Dolphins (and naturally if you’re a Vata). And being aware of what creates anger-irritation for a Lion (and a natural Pitta).

And, why does this matter?

If these are natural ways for you, they are holding you back from your best life.

But, you can transform those parts of your life. I’m living proof. 😊

I naturally identify as a Dolphin and a Vata, but there was a transition period that lasted many seasons before I could honor those ways and change from the Bear chronotype work-life I had.

It wasn’t overnight because  I needed to pivot to more creative work.

In the process, I let go of expressing anger that used to be a natural reaction as PTSD and what I learned starting at a young age.

But in awareness and desire to change, I started connecting the dots to feeling anger as the opposite of peace in my life.

And then I looked for ways to live in peace, joy, and love that I had never considered before.

And as I looked for more ways to self-improve, I grew more confident in my knowledge.

Finding wisdom is empowered knowledge and living in peace without regrets about choices made and opportunities not taken.

For all of us, finding a restored calm mind-body and sense of peace is going to be the respite to bring out our most productive, loving, and creative self.

That’s the best the world would love to see more of.

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Proteins and Meal Prep For Healthy Living

Proteins are the most important macro for keeping you full and many other reasons that this article is about.

Legume proteins added to 2022 pantry
2022 Pantry

Probably like you, I’ve evolved eating habits and meal planning since 2020.

My meals are focused on healthy proteins, carbs, veggies, fiber, and healthy fats. My pantry reflects those balanced moves… and fewer sweets.

The bulk of sweets come from my weekly bakes, like poached cinnamon-honey pears or kiwi meringues.

Daily salty snacks are mostly from nuts that are a high source of protein (i.e. 1 ounce of almonds has 6 grams of protein).

Once in a while, popcorn (a whole grain) with a dash of turmeric comes on the scene for a good movie.

Or a dash of EVOO and white pepper that gives a savory umami buzz.

That’s important for a taste-o-phile. 😊

For most meal prep, the focus is on anti-inflammatory plant-based sources like legumes and phytochemical-rich fruits and veggies.

But I didn’t start off 2020 with my then-new pantry (in limbo transition)…

Pasta over proteins in 2020 pantry
2020 Pantry

The first meal I remember cooking was a box of pasta. It’s not touted on the daily news, but there’s a reason why pasta takes up one side of the grocery store aisle.

For the low cost, it offers good value. It beats a junk food replacement that’s more convenient.

Pasta is fairly easy and quick to cook and is a filling source of energy great for lunches.

And then you can add your favorite protein and veggies on top for a healthy meal.

It’s also a good source of potassium, B vitamins, protein, fiber and has very low sugar. You can also get the tricolor kind with tomato and spinach puree.

But yeah, anything from a box with a barcode isn’t likely to be nutrient-dense polyphenol healthy.

Sometimes I make my own pasta with eggs (which btw, both egg yolks and whites are a good source of proteins)…

Pasta is made with eggs with proteins

But any pasta isn’t gonna be as nutritious as a whole grain alternate or a pseudo-grain like quinoa (a complete protein) that has all 9 amino acids, including the ones your body doesn’t make.

The quinoa nutrition label won’t show that today, so all you see is the 4 grams of protein per half a cup (which still isn’t bad… but only half the scoop). You can add quinoa to your breakfast strategy!

Good to know, no matter whether you’re a natural Vata, Pitta, or Kapha Ayurvedic body type.

In case those terms are new… generally, Vatas are lean, Pittas are muscular, and Kapha body types are heavier set.

In all cases, protein is needed for functioning and is loaded with essential vitamins and minerals.

Some amino acids (the building block of proteins) needed for life, only come from food sources.

Proteins are also needed for muscle growth and tissue repair.

Plus, eating proteins helps with focusing on tasks other than eating all day.

This is especially true if you’re a Vata body type with lean genes and skinny jeans where energy crashes and feeling occasional lightheadedness from low blood sugar can come with the territory too.

All in all, proteins keep us feeling full longer, and being filled gives us energy. Healthy protein sources can come from legumes like beans or tofu (i.e. 6 ounces of tofu has 11 grams of protein).

The 5 Blue Zone regions in the world have the highest concentration of Centenarians (the young-at-heart people passing the 100-year-old mark).

Legumes carry across the board are part of their longevity plans.

Examples:

Sardinia, Italy/Ikaria, Greece – white/cannellini beans

Nicoya, Costa Rica – black beans

Okinawa, Japan – soy beans (tofu)

Loma Linda, CA – mixed (black, kidney, pinto, tofu, etc.)

Occasional lean animal proteins and fish also help us to stay healthy.

Choosing a variety is going to give you the diversity of vitamins and minerals your body optimally runs on.

You can think of getting a balanced meal from building a grain bowl or wrap like in a Chipotle meal.

Here’s a grain bowl example you can try in your at-home meal prep:

Grain Bowl with Proteins
Proteins lead the meal prep

Oh, and don’t forget the microgreens and chia seeds (I.e. 3 Tbsp chia seeds has 7 grams of protein).

If you’re like me who likes to boost her omega-3s with ground flaxseeds, you’re getting 6 grams of protein per 3 Tbsp.

While you may choose your greens first, for meal prep, proteins can still lead the meal choice. Here’s the healthy you could consider weekly:

1-2 cans of 15 oz beans or legumes (chickpeas/lentils)

Wild-caught fish and seafood

Lean Poultry (minimally processed)

Protein in egg yolks and egg whites.

Grass-fed or free-range meat

Uncured lunch meat

Here are some protein questions you can ask:

Which omega-3 protein-rich sources will I add?  Examples: Salmon, eggs (enriched eggs), sardines

Which plant-based proteins? Examples: Tofu, beans, legumes

Which lean B vitamin-rich proteins? Example: Chicken (minimally processed), uncured meats (without sodium nitrates or added nitrite)

B vitamins are water-soluble. Since the body doesn’t store them, we need to keep replenishing. B-vits work together and are responsible for healthy growth, vision, skin, hair, nails, metabolism, immune system support, memory, prevention of many potential body issues, and so much more.

For healthy balancing and easy recipes, check out the search bar feature.

 

 

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