Justine

About Justine Rintoul

Justine started practicing yoga 25 years ago, initially for the physical benefits, this developed into an appreciation for the mind body connection and a deep passion for the transformational effects of yoga. She started teaching in 2010 and is a qualified Yoga Therapist and Yoga Teacher (500 hour) with Yoga Australia as well as an Ayurvedic Health Coach. Her classes call upon the teachings of Hatha Yoga, Ayurveda and Mindfulness and are influenced by earth based rhythms and the energy present on the day. Justine also runs lifestyle based courses where she teaches Dinacharya (ayurvedic daily rountine). These courses work on the person as a whole, the physical strength as well as mental clarity and emotional stability. She also provides one on one Yoga Therapy sessions. Justine is a Bondi Beach local, she lives with her beloved husband and two children, her greatest teachers.

Acceptance

Acceptance is relaxing, however learning to accept when things are not as we would like is not easy.

Acceptance is a practice we work on in Yin Yoga when we give up resistance. Acceptance doesn’t mean we can’t try to change things. You only need to accept the past and the moment that you’re in. You can however change the next moment.

Yoga and meditation offer the space and opportunity to watch and listen. We can observe how our state impacts others and where we need to soften and accept. When we accept the way things are, when we let things be as they are and give them space the answers come. This is the gift of meditation, being here in the one moment.

As well as accepting situations or circumstances, we can also think about acceptance on the physical level and what our bodies are capable of. I attended a recent workshop on Yin Yoga were we looked at Paul Grilley’s photo’s of bones. (Below) When you see the huge variance in the shape of our bones it is very clear why yoga poses look different for everyone.

This is where yoga is important, it is not about body image but about embodiment and how we can be more authentically at home in ourselves. Through yoga we can feel more comfortable inside out, rather than outside in this has a lot to do with acceptance as we understand our own limitations. Some parts of our body we can work on, others we just need to accept.

Check out these images of bones below :
(Images courtesy of Paul Grilley website https://paulgrilley.com/bone-photos/)

I find these pictures fascinating, I hope you do to. Next time you’re […]

Yoga for Young Athletes

Yoga works on strength and flexibility and ease of movement this helps range of motion. Yoga also increases your body awareness so that you notice warning signs in the body and this can make you less susceptible to injury.

The sequence of poses shown below work to relive tightness and give a good stretch for young athletes.
Pigeon

 

Why it’s good

This is a great hip opener, the front leg is externally rotating and the back leg is stretching out the psoas muscle (deep seated core muscle). This pose will therefore increases hip mobility as it stretches inner and outer hip muscles.

How to do it

Start on all fours, slide your right knee forward to the back of your right wrist; at the same time angle your right shin under your torso and bring your right foot to the front of your left knee. Your left leg slides back as you straighten the knee.

Take a deep breath and as you exhale lay your torso down on the inner right thigh for a few breaths. You may stretch your arms forward.
Downward Dog

Why it’s good

Elongates the shoulders and stretches and strengthens hands, wrists, low back, hamstrings, calves, foot arches and achilles tendons

How to do it

Come onto all fours with your hands directly under your shoulders and knees under your hips. Look at your hands and spread your fingers evenly with the palms pressed down into the floor.

Take a deep breath and as you exhale lift your knees away from the floor.
Warrior 2 

Why it’s good

This pose is all about being a ‘peaceful warrior’, it’s about bringing balance and getting centered. It is a strong pose designed to develop stamina and commitment. It opens your heart and lungs and is also a […]

Honour Your Menstrual Cycle – an Ayurvedic Approach

When we connect with our menstrual cycle we enhance our overall health. Connecting to our cycle means understanding the different phases of our cycle and the different energy levels associated with each phase, (see image above). There are yoga asana and practices that can support women at each stage of the month.

“The fact that so many women in our society call menses ‘the curse’ is sufficient indication of how far away from a naturally healthy life we strayed when took women out of their menstrual huts and told them to work through the month no matter what.” – Dr Robert E Svoboda Ayurveda for Women: A guide to Vitality and Health

Menstrual Phase ~ Days 1-6

This is a time to take a couple of days per month to slow down. When we welcome this time to rest and reflective it often helps us gain insights into challenges we currently have going on in our lives. This phase is linked to the New Moon.

Follicular Phase ~ Days 7-13

At this time there is a steady rise of your hormones and your mood a time to begin new projects, organise and prioritise. This phase is linked to the Waxing Moon.

Ovulation ~ Days 14-21

This time of ovulation you maybe feeling happy and social, a great time to increase communication and collaberation. This phase is linked to the Full Moon.

Luteal Phase ~ Days 22-28

This is a time we may feel more sensitive and introspective. A good time to step up your self care and work on creative projects. This phase is linked to the Waning Moon.

Yoga poses for the menstrual phase ~ Days 1-6 (New Moon)

Relax and Release Your Fascia

What is Fascia?

The fascia is the connective tissue (densely packed collagen fibers) that wraps around the muscles, bones and organs. It’s like a spider web of tissues that holds our whole body together.

Why do I need to release it?

Improve your Range of Motion – When the fascia is tight in can restrict our range of motion. Lack of movement as well as inflammation in the body can cause the fascia to tighten and to dry out. Yoga, massage and physiotherapy all help to release the fascia.
Boost your Immune System – As we soften and release the fascia, it also becomes more hydrated. It’s important to keep the fascia hydrated not only to help our muscles move but also to keep our immune system healthy.
Listen to your bodies natural intelligence – Releasing and softening the fascia helps to bring our awareness into our bodies it assists us to become more conscious of what our body is telling us. This is because Fascia contains sensory receptors, which carry messages throughout the body and allow the mind and body to connect.

Breathwork and Fascia Workshop this Sunday

Emilia Baduy and I have been working on a new therapy combining Yoga Therapy, Physiotherapy and Massage. This is our first workshop demonstrating this technique. We welcome everyone who wants to release, relax and rejuvenate body and mind using Breathwork, Fascia release and gentle Movement.

Dharma Shala Sunday 8th Sept 2.30pm-4pm
Cost $60
Email to book (Maximum 10 per class) justine@triveda.com.au

Ayurvedic Travel Tips

From the perspective of Ayurveda, travel increases the vata dosha. Vata is the air and ether elements in the body.  When there is too much Vata we feel ungrounded and sometimes a bit scattered. Excess Vata leads to dryness in the body. This is why a lot of people become constipated or bloated when they travel.

Stay Hydrated – sip warm water throughout the flight/drive to hydrate your body.
Liquorice tea is great to help soothe the stomach and ginger tea is great for nausea.
Triphala is an Ayurvedic herb recommended for preventing constipation. (Contraindications include pregnancy and if you are on blood thinning medication).
Use sesame oil in ear lobes and nostrils to prevent dryness.
Pack a soft scarf – use it to keep you warm, to cover your eyes and ears, to use as a pillow.
Essential oils are great for refreshing the mind and relaxing the body. Try peppermint, eucalyptus or citrus aromas.
Use an organic rose water to hydrate your skin on a flight.
Eat small portions and eat slowly.
When you arrive at your destination take off your shoes and pop your legs up the wall for 5-20 minutes to promote blood flow through the body.
Use alternative nostril breathing (Nadi Shodana pranayama) to help with sleeping and jet lag.

Ayurvedic Beetroot Relish

Here is my delicious Ayurvedica Beetroot Relish. Beetroot has myriad of health benefits including Vitamin C and Fibre.  From an Ayurvedic perspective they are Vata Pacifying, this is because beetroots grow underground, this makes them supremely grounding and stabilizing for vata.

Don’t stop the Beet!

Ayurvedic Beetroot Relish

Ingredients

4 beetroots

5 curry leaves

1 Tbs Ghee or Olive oil

1 tsp Yellow mustard seeds

1tsp cumin seeds

1 pinch of Asofedida (Hing)

½ cup plain yoghurt

Salt to taste

 

Directions

Wash beetroot and trim stems, leaving 2–3 cm intact, before cooking.

Wrap beetroots with skin on in baking paper and roast in the oven until cooked. Approximately, 1 hour at 160 degrees.

Remove beetroots from oven and use baking paper to scrape off skin.

Cut the beetroots into quarters and add to blender with all the other ingredients.

Pop relish in a glass jar and store in the fridge for up to 5 days.

Delish as a side dish or served on crackers as a snack.

 

Enjoy!

Revive + Thrive

Welcome to this unique self-empowerment course where we focus on your personal energy and purpose.

We explore your unique body type and how this influences the way you show up in the world.

What type of daily routine suits you and how your daily routine will assist you to achieve your goals?

How your habits are influencing your mood and sense of wellbeing.

Through the self-care and self love components of the course we learn how to strengthen our intuition. You will learn more about what your intuition is telling you, learning to listen to the natural intelligence of the body.

You will learn how to honour yourself through self-care boundaries; we explore the benefits of self love with practices to assist you.

We look at how you are sleeping and practices to support your sleep.

How are you best using your energy potential? We explore circadian rhythms and how you can accept your natural rhythms by learning the best ways to nourish yourself.

We will cover a new module each week:

~ How to manage your digestion for increasing your energy
~ Support your sleep
~ Starting the Day Right
~ Create your Breath Body Practice
~ Mindset and Meditation to suit you
~ Strategies for Self-Care and Self Love

What
Each module is a 1.5 hour group coaching session where we will cover the topic looking through the lens of Ayurveda, there is the opportunity to ask questions and troubleshoot the topic. Each week you will also receive an email with instructions and homework to help support you in the week’s lesson. We will finish each session with a deeply relaxing meditation to integrate the knowledge.

When

Weekly for 6 weeks starting: 16th October 2020

Where
Online via zoom

Join

Testimonials

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    Autumn Wellness and Yoga Retreat at Paperbark Camp 2019 :: Gratitude

Autumn Wellness and Yoga Retreat at Paperbark Camp 2019 :: Gratitude

The invitation for this nourishing retreat was to slow down and listen to the bodies natural intelligence. We inhaled the lemon scented air, we exhaled and released into the spaciousness of the bush surrounds. We explored the teachings of Yoga and Ayurveda through movement and meditation. We swam in the crystal clear water at Hyams beach and relaxed by the fire in the evening gazing at the stars in the night sky.

Thank you to all the fabulous, gracious and powerful women who showed up with open minds and hearts we had a magical experience. Thank you also to Camilla at Paperbark Camp and to Mother Nature for again providing such perfect weather.

Please get in touch if you are interested in future retreats justine@triveda.com.au

 

The Big Yawn – Seven tips for a great night sleep

How important is sleep? Well, if you consider that sleep deprivation is a form of torture then we should rate it pretty high.

The findings of the National Inquiry into Australia’s Sleep Health in Australia, conducted by the House of Representatives Standing Committee on Health, Aged Care and Sport, were released this week.

Sleep Health Foundation Chair, Professor Dorothy Bruck commented “For the first time in the world a comprehensive government-level document has acknowledged that quality sleep is as important for health as a good diet and adequate exercise.  It also calls for sleep health to be recognised as a national priority”

What is a lack of sleep costing you?

4 out of 10 Australians are not getting enough sleep and scarily in 2016-17 inadequate sleep was estimated to contribute to 3017 deaths in Australia. (As revealed in a 2017 report conducted by Deloitte Access Economics on behalf of the Sleep Health Foundation)

Do you place the same importance of sleep as you do on diet and exercise?

If we think about diet and exercise these are usually things we are investing in, we buy good food we invest in gym membership or Yoga/Pilates classes. So how can we invest in our sleep?

I remember as a kid finding it hard to go to sleep and often lay awake for hours. We are not taught how to relax, so I’ve decided to share seven yogic tips that may help you prepare for a good nights sleep.

#1  – Make going to bed a ritual

This is my #1 tip make sleep sacred, make it something to look forward to something you enjoy

If you are over stimulated, make going to bed a ritual, dim the lights, light some candles, burn some essential oils, drink a […]

Attune to Autumn

Summer is waning. As the crisp drier days of autumn arrive, we may start to notice imbalances in our systems, this can be triggered by Autumn weather. Most common, is an imbalance in the respiratory system.

To understand this from an Ayurvedic perspective, we look at the elements. Vata is the Ayurvedic dosha made up of air and ether elements. The qualities of Vata are the same qualities as Autumn, cold, dry and light. Think about autumn leaves, light, dry and crackling. In ayurveda ‘like’ increases ‘like’ so if the environment is cooler, dry, windy and brisk, our mind and body will start to feel the same.

Fortunately Ayurveda provides plenty of tools to help us to attune to each season.

Following are some tips for autumn:

Diet

Add more warm nourishing meals to your diet, try some one pot meals.
Spice up your food with herbs that are warm, sweet and nutritive.
Autumn is a good time to use fennel, garlic, cumin, coriander, curry leaves and black pepper in cooking and home remedies.
It is a good time to swap raw desserts and food for warmer meals especially in the evening. See my Spicy Apples and Coconut Cream

Lifestyle

Exercise that generates heat helps to pacify vata (wind and ether elements).
Exercise that is grounding and fluid in nature are beneficial.
When you are busy and rushing vata is easily aggravated even more so when the weather is in transition. This may show up as feeling scattered, spacious or anxious. Routine is great to help counteract this.
Meditation, sleep and rest are all wonderful and helpful to calm the wind and ether elements in the body.
Another lovely practice at this time is a lovely self abhyanga (self […]