if you're hoppy and you know it

What's your go-to brew? People have super strong opinions when it comes to suds. There are the stout snobs and the IPA afficiandos. Everyone has particular tastes and preferences.

But where does that come from? Well, some of it is genetics and disposition. Your taste buds control a ton. So ultimately, it's your brain. Duh. A combination of the way you are wired along with your environment and personal experience and such. 

The guys at craftbeer.com wrote a fun article all about this topic, actually.

So what's the moral of the story?

DRINK.MORE.BEER.

cross-training

yoga has been making the headlines as many professional athletes and olympians (and their trainers) have been talking about the benefits of adding the yoga to their training regimens.

It all boils down to cross-training. Ironically, practicing the same sport repeatedly can have a negative effect on the body. Muscle groups can easily become overused, resulting in imbalance and stiffness in other areas of the body. By adding yoga to a training regimen, one is able to stretch, lengthen and strengthen muscles that otherwise go ignored.

Consider adding these poses and postures to your cross-training plan:

  • Supine Twist
  • Half Pigeon
  • Runners Lunge with Quad Stretch
  • Dancer's Pose
  • Crescent Moon with Side Stretch
  • Warrior I
  • Pyramid Pose
  • Downward Facing Dog
  • Extended Side Angle
  • Triangle Pose
  • Camel Pose

NAMASTE!

feeling hot, hot, hot

Okay, it's hot as heck here. But why not embrace the heat and spice up your yoga practice a bit? Here are a few of our favorite ways to really heat things up on your mat. And hey, the hotter you are, the hotter you will be (wink wink). AND the tastier that cold one is at the finish line #amiright?

mix it up

Over time, your body becomes accustomed to performing the same exercises, and the workout that once challenged you can stop yielding the same results. Confuse your body by throwing something new at it. Try a different class format. Attend class at a different time of day. Take class with a new instructor whose teaching style is different than what you’re used to.

good old ujjayi breath

Ujjayi breath has a ton of benefits, from helping you maintain focus to setting the rhythm to your practice to signaling you when it’s time to slow down. One of the other great benefits of Ujjayi breathing is that it creates internal body heat! This helps to prepare your body for a rigorous class, so it’s especially important to focus on your breathing at the start of class.

invert

We know inversions are difficult, but that’s precisely why you should add them to your practice. Inversions require lots of core strength, upper arm strength, and focus. And they really know how to heat up the body.

modify

When you’re in class and your teacher calls out an opportunity to take an advanced modification – go for it!

get aligned

Attaining the proper alignment can make all the difference in the world. When you’re in proper alignment, you take stress off of your joints and provide your muscles with the maximum benefit that the posture offers.

namaste!

#namasteforbeer

keeping this one short and sweet. two things for you today:

one | we hope to see you at DUBINA BREWING CO tomorrow morning for some BREWHAHA action (head to the brewhaha page for deets and tix)

two | have you seen the rad promo video that CLYDESDALE MANHATTAN shot at our kickoff event at HELTON? it's rad. check it out below

happy friday, folks! oops, that was a third thing. so, i guess, three things.

cheers!

guided by breath

Do you want to breathe life into your yoga poses? Focus on coordinating your movements with your breath. Here are three simple guidelines for pairing breath with types of poses.

Forward Bends

When bending forward, exhale. When you exhale, your lungs empty, making the torso more compact, so there’s more room to bring your upper and lower body together. The heart rate also slows on the exhalation, making it less activating than an inhalation and inducing a relaxation response—appealing in forward bends, which are typically quieting postures.

Chest Openers

When lifting or opening the chest, inhale. In a heart-opening backbend, for instance, you increase the space in your chest cavity, giving the lungs, rib cage, and diaphragm more room to fill with air. And heart rate speeds up on an inhalation, increasing alertness and pumping more blood to muscles.

Twists

When twisting, exhale. In twists, the inhalation accompanies the preparation phase of the pose (lengthening the spine, etc.), and the exhalation is paired with the twisting action. Posturally, that’s because as your lungs empty there’s more physical space available for your rib cage to rotate further.

namaste!

5 best things to eat & drink this weekend

Are you looking for something super cool to do on this hot weekend? Well, how about tossing back a cold one after hitting the mat? You know we are all about that. And as it turns out, PHOENIX NEW TIMES happens to thinks it is a solid idea too!

Our BREWHAHA at Helton Brewing Co. was just listed as one of the 5 Best Things to Eat and Drink This Weekend!!!! 

Yoga at Helton Brewing Company
Saturday, July 30

If you like to pair your downward dog with a beer, then head to the Helton Brewing Company on Indian School Road on Saturday. Hit the mat for a one-hour yoga class before you enjoy a beer from the Phoenix craft brewery with your fellow yogis. Tickets cost $20, and you must be 21 or older to participate. You will be required to show ID and sign a waiver at the event, so it’s recommended you arrive early to finish up paperwork before class. The class is from 11:30 a.m. to 12:30 p.m. For more information, visit the Bottoms Up Yoga and Beer website or Eventbrite page.
— PHOENIX NEW TIMES

balance

For beginner and seasoned yogis alike, arm balances can seem unattainable. You want to flip the bird to the chick next to you who is rocking her crow pose like no biggie. And then there's that guy who has the forearms of Popeye and can balance his entire body on one arm. Showoff.

And you have every right to be a tad intimidated, not only do arm balances require lots of core strength, balance, and concentration, but they can also be downright scary. Topping and landing on your noggin is not everyone's cup of tea. But don't write them out of your practice just yet! Remember, it's called a yoga "practice" for a reason. Just know that like with many aspects of yoga, the ability to nail arm balances will come with time, patience, and lots of practice. 

Here are a few things that you can start doing today that will eventually lead you to adding arm balances into your own practice.

build your foundation

Many of the foundational postures that you learn when you first start practicing yoga — Chaturanga, Mountain Pose, Downward Dog, etc. — will help you develop the arm strength, core stamina and balance that you'll need for arm balances. Pay particular attention to your alignment when practicing these postures, as it will help train your body to achieve correct alignment when you advance into arm balances.

engage your core

You'll need plenty of core strength and control for balances and inversions. Remember to always pull your belly button to your spine, helping to engage your core. 

go for crow

Crow Pose is an excellent posture to prepare you for more advanced arm balances. Focus on engaging your biceps and on grounding down through the palms and pads of your hands. Also, remember to keep your gaze forward to help with balance. 

talk with your instructor

Let your teacher know when you're ready to go for advanced arm balances! The can give you tips and encouragement.

namaste.

cool as a cucumber

Yup. It's hot as heck around here. But we have some cool news for you! Not only is sipping a cold one great for beating the heat...yoga is too! I know that many folks equate yoga with sweating. We have all heard about heated yoga and all that jazz, but yoga can also provide a fabulous cooling effect. It can quite literally help you to chill.

So in honor of this super sweaty season in the desert that so love...we have assembled a few of our fave yoga moves that can help you stay cool as a cucumber.

Sitali Breath

In Sanskrit, the word sitali means "cooling," and this breath has an immediate cooling effect. Inhaling into the moisture of your tongue makes your mouth—and whole body—feel a nice inner breeze.

Low Lunge

Anjaneyasana works to lengthen your muscles while opening your heart. There’s a quality of surrendering to this pose, as if you’re finding peace with the weather—and the world—exactly how it is right now.

Tree Pose

Vrksasana cools off your mind and gently strengthens your body.

Bound Angle (Butterfly) Pose

Too much heat can put stress on the body. Any forward fold can help relieve tension, but Buddha Konasana further releases the upper, inner thighs, much like you just did in Low Lunge.

Lion Pose

Simhasana automatically reduces tension in the mind and body while it relaxes every muscle in your face.

Aaaaand the crowd pleaser, Corpse Pose

Savasana can be difficult if you have a hard time relaxing, so give yourself at least 10 minutes to drop into this pose. It will be a delicious cooling off. To make it extra special, place a cool washcloth over your head (add a drop of eucalyptus oil).

beer fun facts

Did you know...

 

President Obama is the first president to ever brew beer on White House grounds, according to the official White House blog.

Check out the recipes for The White House Honey Porter and White House Honey Ale, which include honey from bee-hives also grown at the White House. How's that for home brew?

The oldest known recipe for beer is over 4,000 years old. 

And according to Smithsonian magazine, Egyptian pyramid works were paid in beer! Workers received four to five liters a day, per archaeologist Dr. Patrick McGovern, who added that “you would have had a rebellion on your hands if they’d run out. The pyramids might not have been built if there hadn’t been enough beer.”

The first professional brewers were women. 

In ancient Egypt, beer was traditionally brewed by women. But as the economy transitioned from agriculture-based to industry-based, beer became commercial, brewed and sold mainly by men.

calling all guys!

From its beginnings, yoga was a common practice for men. But lately, it seems like classes are primarily comprised of females. Since when did yoga become a chick thing? Somewhere along the way, men began to see yoga as nothing more than stretching and flexibility. Or worse yet, something soft. More and more men have been ditching their mats and feeling uncomfortable to pick up the practice or attend public classes. But that's a total shame.

And in reality, yoga not only sculpts and strengthens men’s bodies, but also benefits everything from inner health to mental sharpness. From preventing game day injuries to increasing lung capacity, yoga results in benefits that are important to all guys. Here are six side effects of yoga that will have men everywhere adding it to their cross-training regimens.

Increase Lung Capacity

With a focus on taking deep, full breaths and postures that stretch your chest and side, yoga can help to increase your lung capacity. This improves your overall endurance with each breath that you take. 

Strengthen Core

The benefits of having a strong core can’t be overstated as a part of a well-balanced fitness program. Your core supports your entire body. Want to relieve back pain? Focus on your core. Need to improve your balance and coordination? Focus on your core. Want to shave time off your run? You guessed it… core.

Injury Prevention

Hamstrings, knees, shoulders and low back pain rank as some of the most frequent sports injuries. The most common reason for sport-related injuries is overuse and abuse. By focusing on lengthening these overworked muscles, yoga can aid in opening the muscles that hinder performance and can help you recover more quickly after workouts. 

Stretch Overworked Muscles

Whether you’re stressed or just completed a rigorous workout, many men carry lots of tension, especially in the chest, shoulders and neck. In addition to helping relieve underlying stress, yoga hones in on these areas of the body and causes them to lengthen and relax. 

Relaxation

We live in a busy world. It’s important to take a moment to just breathe and decompress, especially if you happen to have a Type A personality. Not only will you get a killer workout in a yoga class, but you’ll get that workout in a way that keeps you mindful of your body and slows down your breathing. You’ll walk out of class with an unexpected mental clarity that you’ll carry throughout your day.

Sculpt Muscles

Yoga is a tough workout! During a class, your instructor will lead you through a carefully-crafted series of poses that are designed to systematically stretch and work every major muscle group. You’ll get a full body workout by the end of class that you’ll definitely feel the next day. 


So seriously, it's time to man up and hop on your mat. And hey, at our BREWHAHAS, there's a beer waiting for you at the finish line. #worthit

namaste.

drink to your health! and detox as necessary.

As you know, we are all about balance, over here. YOGA + BEER. OM + FOAM. We like to sweat it out and celebrate with a cold beer. Letting loose on the mat. Letting loose with friends. You might be the kind of person who is super healthy all week long and then likes to go wild on the weekend. You might like to eat clean during the day but treat yourself to a nightly adult beverage and/or dessert. You might party all the time. You might be a pillar of fitness - a fine specimen of restraint and physical exertion. You might be a proud couch potato. You might be looking to make small changes to get you on the road to wellness. You might be all about the beer. You might be all about the yoga. You might be none of the above.

Our goal is to meet folks where they're at. Making yoga and beer approachable and fun. Showing you that it is HEALTHY and RECOMMENDED to down dog AND belly up. In fact, the health part of this gig isn't just in yoga...it's the beer too! That's right, folks. It's good stuff all around.

Don't believe me?

Cool, right? Beer = health! Love that.

Okay, but if you happen to drink a pint (or two) too many. Or get a little crazy with the food at dinner with friends...what to do?! We've got you covered. Practice a few detox poses the morning after to leave you feeling cleansed and renewed. These yoga moves will help realign your body and mind after a well-deserved evening out.

Encourage your body to heat up and sweat, which is a highly effective way to eliminate toxins that collect within our bodies. Detoxifying yoga poses are the poses that twist and compress your internal organs or poses that change the direction of the circulatory system. We can use breath work (pranayama) to bring cleansing warmth and depth to poses and detoxify our bodies from the inside out. 

  • Child’s Pose with Knees Together
  • Down Dog Twist
  • Quad Stretch with Twist
  • Prayer Twist
  • Eagle Pose
  • Bow Pose
  • Seated Spinal Twist
  • Seated Forward Fold

cheers!

hop on your mat

Over the past few years of my yoga practice, I've experienced personal triumphs like moving into poses I never thought were possible and sticking through especially challenging classes until the end. I also still have days where I'm wobbling all over the place, constantly taking child's pose instead of downward dog, and moving much slower than everyone else. 

In short, some days I'm still a hot mess — but the best part is, I don't care. I've learned how to own it, and I bet you can, too.

  1. Hold yourself accountable. Pay for the class in advance, make plans to go with a friend, put it on your calendar, do whatever it takes to just get your butt over there. You're more likely to show up when you have a buddy waiting on you or if you've already shelled out the cash. Embrace the FOMO (fear of missing out).
  2. Introduce yourself to the instructor, tell her/him your limitations, and let her/him know you'll be doing your best. If you communicate your limitations beforehand, chances are you won't feel as "judged," and a good instructor will give you some extra attention and help you adjust your poses. Many people who practice yoga have certain health and physical conditions, so rest assured, nobody will think you're making a mockery of the class when you can't keep up, and you won't wildly be looking around to see who might be laughing at you.
  3. Keep the focus on yourself. Remember that a wonky downward dog is just as happy as a "perfect" looking one, so don't compare yourself to anyone else — and know that they're not looking at or judging you, either. In fact, this might sound crazy, but try and get in the front row if you can. You'll have a closer look at the instructor, and you can keep your eyes locked on him/her, then yourself, instead of everyone in front of and around you.
  4. Practice today so you can practice tomorrow. Listen to your own body and go at your own pace...even if it looks like you're going in slow motion. Don't be afraid to take a child's pose, or seven of them, especially if things get crazy at the end and people start standing on their heads. If you can't touch your toes, bend your knees. If you can't hold your tree pose, try and try and try, even if you look like a crazy Rockette, wildly kicking your foot around and popping it back in. Don't be afraid to fail! It is a process. Just check your ego at the door and keep hopping on your mat.

Most importantly, if you find that yoga just plain isn't your jam, that's okay. As my first great yoga teacher taught me, the practice is about finding what's beneficial for you — and that might mean no practice at all. There are plenty of things people swear by that I have no interest in, like spin class, juice cleanses and no-carb diets. If it's just not working for you, don't force it.

But before you swear it off, try this: when you wake up tomorrow, interlock your hands, stretch your arms towards the sky, keep your feet grounded, and take a few deep breaths. You just got a quick hit — and chances are, you'll want more.

namaste.

how is this whole blogging business going to work?

Okay, here's the deal folks: don't expect us to go nuts over here. We aren't bloggers. Don't want to be. We prefer to focus our attention on yoga and beer. So that is precisely what we will do.

The Mat will be all about OM & FOAM. Because that's what we are all about. You can expect posts dedicated to yoga things on OM WEDNESDAY and posts dedicated to beer things on FOAM FRIDAY. Sounds like a plan, right? Good. Now that we have that settled, we'd like to direct your attention to three things:

  1. See that box below? That's where you enter your email so we can hit you up with the latest news from Bottoms Up Yoga & Beer ™. Trust us, you will want to be in the loop. That's where events, collabs, specials or discounts or whatchamacallits will be shared. 
  2. See those cute icons below the box? Those are our social circles. Give those a click and make sure you follow along!
  3. Before you leave, check out our BREWHAHAS page for upcoming events. Snag your tickets early and invite a friend or two.

namaste - the BUY&B gals