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Yoga Poses to Distract You from the Winter Blues

Dancer Pose

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From standing, shift weight onto right leg. Bend left knee and grab the inside of left ankle or foot with left hand. Gently lift left leg and press ankle or foot into hand to open your back. Reach right arm up. Hold for 5 to 10 deep breaths. Repeat on other side.

Photo: Heidi Kristoffer

Standing Hand to Foot Variation

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Begin standing. Transfer weight into right foot and hug left knee into chest and then toward left shoulder. Place right hand on right hip for balance. Keeping knee bent, take a hold of the inside of left heel with left hand, or loop a strap around foot. Steady yourself here, then gently extend left leg long, to the left and up, leading with your heel. Reach right arm out and up to the right to counterbalance. Breathe here for at least 3 deep breaths, then repeat on the other side.

Photo: Heidi Kristoffer

Tree with Back Arch

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Standing tall with soft knees, bend left knee and open from hip out to the left. Keeping hip open, place left foot inside right thigh or shin. (You can also place the ball of left foot on the ground with your heel on the inside of your right calf.) Clasp hands behind sacrum and reach them toward the ground. Use each inhale to lift chest a bit higher and roll shoulders back, and each exhale to lengthen through tailbone and lean back a little bit. Stay here for 5 deep breaths, then repeat on the other side.

Photo: Heidi Kristoffer

Bowed Half Moon

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Start in a supported warrior III on right leg with both hands on the ground or blocks underneath shoulders. Keep right fingertips on the ground, or a block, underneath right shoulder. Open left hip on top of right, and open torso toward left. Extend left arm straight up and look toward left fingers. Bend left knee, and take hold of left foot with left hand (if you cannot reach your foot, loop a towel or yoga strap around it), lightly pressing foot into hand to open back, keeping knee in line with hip. Lean back and open chest. Stay here for 5 to 10 deep breaths. Repeat on the other side.

Photo: Heidi Kristoffer

Handstand with Split Bent Leg Variation

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From a forward fold, press palms firmly into the ground, about a foot and a half in front of feet. Lift left leg toward the ceiling, coming high onto the ball of right foot. Using left leg to lift you, transfer weight onto hands or take little hops off right foot until you are upside down or against the wall, keeping legs split. Engage shoulder blades down and together on your back, and press into fingertips for extra energy. (Tip: Split-legged handstand is usually a bit easier than one with both legs straight. Think of your legs as the pole that the person on a tightrope holds: They help balance you!) Stay here for 5 deep breaths—or work your way up to that—and then repeat on the other side.

Photo: Heidi Kristoffer

Low Side Lunge Variation

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Begin in a wide-leg forward bend with both hands on the ground. Keeping hands on the ground, bend right knee while lengthening left leg and keeping bum low to the ground. Right knee will be in a half Malasana squat. Flex left foot so toes point toward the ceiling. Reach right arm long and in front of right leg with palm and ground, and left arm up to ceiling. Look up beyond left fingertips. Open through chest and breathe here for at least 3 deep breaths, then repeat on the other side.

Photo: Heidi Kristoffer

Low Lunge Variation

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Start in down dog. Round right knee toward nose, and step right foot in between hands. Lower back knee down to the ground. Crawl hands up onto right thigh, bringing spine upright. Once you are comfortable here, if it feels okay, reach fingers toward the ground and slightly behind hips with arms long, reach shoulder blades together, and reach chest up and back. Breathe here for 5 to 10 deep breaths. Switch sides and repeat.

Photo: Heidi Kristoffer

Fish Pose

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Sit with legs long and in front of you. Bring hands—palms on ground, fingertips facing forward—under butt, reaching elbows toward one another. Bend elbows, release forearms to the ground and lean into them, keep them parallel to one another. Lift your chest up toward the ceiling so that your back is arched. Allow head to relax down toward the ground. Breathe here for 5 to 10 deep breaths.

Photo: Heidi Kristoffer

Jalapeño-Apricot Tofu with Peppers and Noodles

Jalapeño-Apricot Tofu with Peppers and Noodles

Ingredients

  • 1 tablespoon olive oil
  • 8 ounces extra-firm tofu, sliced into 1/4"-thick fillets
  • 1/2 small red bell pepper, seeded and cut into strips
  • 1/2 small green bell pepper, seeded and cut into strips
  • 1 small jalapeno, seeded and chopped
  • 1 teaspoon salt
  • 1 teaspoon garlic powder
  • 8 ounces cooked rice noodles
  • 4 dried apricots, chopped

Directions

  1. Coat a large skillet with olive oil and heat over medium-high heat. Add tofu and cook for 3-5 minutes on each side or until golden brown. Remove tofu from pan and set aside.
  2. Add peppers and jalapeno to skillet and cook for 5 minutes or until slightly softened; return tofu to skillet and season with salt and garlic powder. Remove from heat.
  3. Place even amounts of noodles in each of two serving bowls and top each with half the tofu, half the peppers, and half the apricots. Serve warm.

Note

Nutrition Information

Per serving: 308 kcal cal., 11.2 g fat) (1194 mg sodium, 3.2 g fiber, 7.9 g sugar, 14.2 g pro.. Percent Daily Values are based on a 2,000 calorie diet

Beet Salad with Honey-Ginger Tofu

Beet Salad with Honey-Ginger Tofu

Ingredients

  • 2 tablespoons olive oil, divided
  • 8 ounces extra-firm tofu, sliced into 1/2" strips
  • 1" gingerroot, peeled and sliced thin
  • 2 tablespoons honey
  • 4 cups spinach
  • 1 cup prepared millet
  • 2 small cooked beets, peeled and thinly sliced (preferably with a mandoline)

Directions

  1. Coat a large skillet with 1 tablespoon olive oil and heat over medium heat. Add tofu and ginger. Drizzle ingredients with honey and saute for 5 minutes or until tofu is slightly browned. Remove from heat to cool.
  2. Add 2 cups fresh spinach to each of two serving bowls. Top each bowl with 1/2 cup millet and an equal amount of beets.
  3. Pour half of the tofu mixture into each bowl and drizzle each bowl with 1/2 tablespoon olive oil.

Note

Nutrition Information

Per serving: 654 kcal cal., 19.8 g fat) (95.2 g carb., 11.3 g fiber, 17.6 g sugar, 24.9 g pro.. Percent Daily Values are based on a 2,000 calorie diet

Thai Steak Stir-Fry

Thai Steak Stir-Fry

Ingredients

  • 2 tablespoons sesame oil, divided
  • 1 cup peeled and sliced carrots
  • 1 cup chopped lemongrass
  • 2 tablespoons low-sodium soy sauce
  • 12 ounces lean beef, sliced into 1/4" strips
  • 1 cup pea pods
  • 1 tablespoon curry powder
  • 1 teaspoon garlic powder
  • 2 cups cooked rice noodles
  • 1/2 cup peeled and shredded carrots

Directions

  1. Coat a large skillet with 1 tablespoon sesame oil and heat over medium heat. Add carrots and lemongrass and cook until slightly softened, about 7 minutes.
  2. Drizzle 1 tablespoon sesame oil and soy sauce in skillet and add beef and pea pods. Season with curry powder and garlic powder and stir while cooking for 5-7 minutes or until beef is cooked through.
  3. Add rice noodles to skillet and toss to combine ingredients thoroughly. Remove from heat.
  4. Pour equal amounts of noodles into each of two serving bowls.
  5. Pour equal amounts of stir-fry over noodles. Garnish each with 1/4 cup shredded carrots. Serve hot.

Note

Nutrition Information

Per serving: 680 kcal cal., 24.4 g fat) (65.6 g carb., 7.1 g fiber, 5.9 g sugar, 43.6 g pro.. Percent Daily Values are based on a 2,000 calorie diet

Oriental Chicken Salad with Mandarin Dressing

Oriental Chicken Salad with Mandarin Dressing

Ingredients

  • 2 (4-ounce) grilled chicken breasts
  • 4 mandarin oranges, seeded, peeled, and segmented
  • 1/4 cup sesame seeds
  • 1/2 cup cranberries
  • 2 tablespoons sesame oil
  • 2 tablespoons rice wine vinegar
  • 4 cups chopped spinach
  • 1 cup cooked quinoa

Directions

  1. Tear chicken into bite-sized pieces and place in a large bowl. Add oranges, sesame seeds, cranberries, sesame oil, and vinegar. Toss to combine.
  2. Place 2 cups spinach in each of two serving bowls and top each with 1/2 cup quinoa. Spoon equal amounts of chicken and fruit mixture over each. Serve chilled.

Note

Nutrition Information

Per serving: 613 kcal cal., 27 g fat) (49.6 g carb., 9.9 g fiber, 18.3 g sugar, 44.9 g pro.. Percent Daily Values are based on a 2,000 calorie diet