Winter Yoga Sequence by Tricia Clarke

Local's Perspective

Lindsay Reynolds

Three Sisters Day Spa

I was fortunate to take part in a Cosmetology Apprenticeship back in 2007. We briefly touched on Esthetics during this program and it immediately drew me in. After a quick trip to Toronto to meet an Aveda salon owner and talk shop, I was eager to train with Aveda and hooked on the idea of finding my own spot in this amazing industry.

I moved out west in the summer of 2008 and spent the next few years taking in the mountain lifestyle. I decided to move to Vancouver Island to complete my Esthetics certificate and graduated from the Aveda Institute Victoria in 2011 as a Certified Esthetician. I gained experience over the few years that followed before taking the next big step in opening Three Sisters Day Spa. And now here we are. We just celebrated our eighth year in business!

I have always loved working with people, and every day is a little bit different at the spa. New and existing clientele to see, a variety of treatments to offer and a truly amazing team of dedicated professionals to work with- it’s a great mix.

The health and wellness industry, specifically the “beauty” industry side of things is everchanging, evolving and growing fast. Skin and body care have become very inclusive and appealing to everyone across the gender spectrum. Our industry has become a very sought-after career route as well. It is rewarding, fulfilling and keeps you on your toes!

I hope to see this sector continue to bloom and to welcome everyone and anyone to wind down, take some time for themselves and schedule some “me time.” And for those who are interested in becoming a part of health and wellness, there is a niche for everyone.

Being able to work in Fernie and call it my home is a bit like a dream. Downtown Fernie before 9am is quite possibly my favourite time of day- everything is just starting to come alive for the day ahead. I can arrive to work in under five minutes, have some of the best conversations outside of the shop, and well… the views! Fernie really does look like a postcard.

Q. If I had to describe Fernie in one word, it would be…

A. Inviting

Q. The first thing I do on a powdery morning is…

A. Coffee and watch the snow fall. Take off for a walk or x-country ski when possible!

Q. Winter is a unique time in Fernie because…

A. There is something for everyone. For those who don’t take part in winter outdoors, you can still enjoy Fernie’s other amenities. Shops, restaurants, art, theatre… spa!

Q. What is one thing you recommend visitors try or do during their stay?

A. Enjoy the pace of life here. Walk downtown, take in your surroundings and just settle in.

HEALTH AND WELLNESS

Recreation and rejuvenation go hand in hand. With such an active community, it should come as no surprise that there is an abundance of offerings in Fernie to help you maintain balance and recharge after mountain adventuring – from acupuncture to yoga, physiotherapy to spa treatments, barre classes to hair appointments. It’s all available right here and like its recreational counterpart, you’ll find the health and wellness services world-class.

Winter Yoga Sequence

BY TRICIA CLARKE

Here is a simple yoga sequence to build strength and stretch your important muscles before or after a fun day of skiing or snowboarding, or for any winter sports recovery.

It's always great to start your warm-up with moving your spine in all directions. If you are just beginning, move slowly and honour how your body feels. If you can only hold a posture for one breath, start there and work towards 5 or 10 breaths.

1. Cat and Cow

From all fours, inhale as you lift your tailbone and head allowing your belly to drop. Keep your elbows straight and press through your palms. As you exhale, round your back like a cat, allow shoulder blades to spread as you release tight muscles of the upper back and neck. Tuck your tailbone and bring your chin towards your throat. To work on a strong core, try extending alternate arms and legs and hold for 5 cycles of breath, then switch sides.

2. Downward Facing Dog (Adho Mukha Svanasana)

From tabletop slowly press into your hands and lift your hips up and back pressing your tailbone up to lengthen the spine, hands shoulder width and feet hip width apart. Keep a slight bend in your knees, work towards straightening your legs and dropping heals with time. Rotate shoulders externally, upper arms moving away from the ears. Reach the crown of your head towards the floor. Tuck your chin, look towards the navel or between your ankles. Stay here for 5-10 breaths, pulling your navel towards your spine.

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3. Crescent Lunge (Ashta Chandrasana or Anjaneyasana)

From Downward-Facing Dog, step your right foot between your hands. Bend your front knee 90 degrees, aligning your knee over your heel. Lower left knee to the ground, or for a more active posture keep the back leg straight on ball of your foot. Draw your left hip forward as you press your right hip back, squaring your hips. Inhale, sweep arms overhead and draw your tailbone towards the floor. Spin your hands so your palms face each other and tilt your gaze up between your palms. Hold for 5 breaths.

Lower hands down on either side of your right foot, engage core by pulling navel towards the spine. Anchor through your left palm and rotate the chest to the right lifting your right arm up towards the sky. Keep your spine long by bringing your chin towards your shoulder. Aim to stack your shoulders reaching upwards and allow the gaze to follow. Hold for 5 breaths and then return to Crescent Lunge.

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4. Warrior 3 (Virabhadrasana III)

From Crescent Lunge, bend into your right knee as the torso folds forward

across the top of the right thigh. Reach your arms forward, or for a more stable balance, bring your arms by your side palm facing down. Keep the chin tucked in and the spine long. Gradually lift the left foot off the floor until the leg is fully extended behind you. Rotate the outer edge of the left thigh downward, so hips remain level with the floor and the sacrum is fairly flat. Work on straightening the right leg, pressing into the big toe and spreading the sole of the foot wide. Stay for 5 breaths.

5. Extended Side Angle Pose (Parsvakonasna)

From Warrior 3, bend the standing knee and slowly lower the left leg back landing in crescent lunge. Externally rotate your left leg, planting your left foot parallel to the back of the mat for Warrior 2, keeping a 90-degree bend in the right knee with toes pointed forward. Exhale and side bend the upper body to bring the right ribs towards the thigh. Place your right hand on the floor beside the pinky toe or onto a block. Rotate the abdomen and chest toward the sky, press into the outer edge of the left foot. Extend the upper left arm over the ear palm facing the floor. Breathe for 5 breaths, then slowly return to Warrior 2, Crescent lunge and flow through Chaturanga, Upward Facing Dog and back into Downward Facing Dog. Repeat sequence on the left side.

6. Chair pose (Utkatansana)

From Downward Dog, walk or step feet to the top of the mat, inhale half lift and lengthen the spine bringing hands to shins, and exhale fold forward releasing your neck, crown of the head pointed towards the ground. Inhale and rise to standing (Tadasana/Mountain Pose). For beginners, start with feet hip width apart otherwise try with feet together, big toes touching and heels slightly apart. Inhale and raise arms overhead with an internal rotation so palms face each other. Exhale, bend your knees and sit back so that thighs are parallel to the floor. Shift weight towards your heels, tuck the tailbone and engage your lower abdominal muscles. Breathe for 5 cycles.

From chair pose, stand tall in Tadasana. Flow through a Sun Salutation, finishing in Downward Facing Dog. Stay here for 5 breaths. Lower onto your knees for Child's Pose (Balasana), sitting on your heels with your forehead on the floor and arms reaching forward, palms rolling up for 10 breaths.

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7. Bridge pose (Setu Bandhasana)

From child's pose come to seated and lie down on your back. Start with knees bent, feet hip width apart, toes pointed forward. Press strongly into feet, inhale and lift your hips. Bring the palms of the hands together and press the pinky side of the hand down and lift the hips higher to roll to the tops of the shoulders. Hold for 5-10 breaths. Slowly lower hips to the mat. From here finish with a gentle supine twist, bending knees to a 90-degree angle and allowing them to fall to one side with arms in a "T" position, the head turning to the opposite direction of the knees, pause for 5-10 breaths on each side.

8. Corpse Pose (Shavasana)

Allow time for rest and relaxation by lying on your back for several minutes in Corpse Pose. Bring your legs wide on your mat and allow arms to move away from your body palms rolled up. Slow down your breathing and visualize the body in a peaceful state with beautiful energy flowing in and out with each breath. This time allows the body to integrate the movements and feel centred for the day, softening the breath and tension held in the body.

Tricia Clarke operates Mantra Spirit Studio in downtown Fernie, offering Reiki training, meditation and breathwork classes, yoga, vibrational sound healing, drumming Ecstatic Dance and kids’ mindfulness classes. mantraspiritstudio.com