Day 19: 21 Day Yoga Challenge

Written by Averee on October 2nd 2015.

Practice Pose: Triangle Pose {Trikonasana}

  • Stand with your feet wide apart, about the length of your leg.
  • Turn your right foot about 90 degrees to the right, and the turn the left foot in about 45 degrees towards the right.
  • Distribute weight evenly over the four corners of the feet, lift arches and ankles up.
  • Legs straight, lift knee caps and draw top of thighs up and back, roll right thigh out so the right knee is in line with first two toes, press the top of your left thigh back.
  • Lengthen through all four sides of the waist, inhale and lift your arms parallel to the floor, extend through to the fingertips as you exhale.
  • Inhale and extend your body over your right leg, shift your hips towards the back of the mat and exhale as you bring your right arm down placing your hand there where it ends up, on the leg, block or on the floor outside the foot.
  • Left arm straight up to the ceiling, hand in line with your shoulder.
  • Keep as much length in the left side waist as in the right, spiral your heart to the ceiling.
  • Lengthen through the sides of the neck, keeping your neck in line with spine. Look straight in front of you, or look up toward your left hand.
  • Keep your face relaxed and breath gently as you keep extending through fingertips and lengthening through the crown of the head.
  • To come out press your feet into the floor, inhale and reach your left arm up to the ceiling as you come back to standing straight.
  • Pivot your heels so you reverse the orientation of your feet to the other side and repeat on the left.

Today's Recipe

Feel Good Granola Bars


    1.5 cups mashed ripe banana (about 3 medium/large bananas)
    1 teaspoon pure vanilla extract
    2 cups rolled oats (use certified gluten-free if necessary)
    1/2-3/4 cup dried cherries, chopped (I used 3/4 cup)
    1/2 cup walnuts, chopped
    1/2 cup sunflower seeds
    1/2 cup pepita seeds (shelled pumpkin seeds)
    1/2 cup sliced almonds
    1/4 cup hulled hemp seeds
    1 teaspoon cinnamon
    1/4 teaspoon pink Himalayan salt or fine grain sea salt, or to taste


Preheat the oven to 350F. Lightly grease a large rectangular baking dish (approx. 8.5" x 12.5") and line with a piece of parchment paper so the bars are easier to lift out.

In a large bowl, mash the banana until smooth. Stir in the vanilla.

Place the rolled oats into a food processor (or blender on the lowest speed) and pulse until the oats are coarsely chopped (but still with lots of texture). Stir oats into the banana mixture.

Chop the walnuts and cherries and stir these and the rest of the ingredients into the banana-oat mixture until thoroughly combined.

Spoon mixture into prepared dish. Press down until compacted and smooth out with hands until even. Use a pastry roller to smooth out if desired.

Bake for 23-27 minutes (I baked for 25 mins.) until firm and lightly golden along the edge. Place dish on a cooling rack for 10 minutes then carefully slide a knife to loosen the ends and lift out. Place granola slab on a cooling rack for 10 minutes and then into the freezer for another 10 mins. (if you are impatient like me).

Slice into bars once they are cool.

Remember to use hashtags #yam21daychallenge and/or #yamsthejam if you post your own pic on Facebook or Instagram!

Posted in 21 Day Challenge

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