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Crystal Ann Yoga + Nutrition

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United States
Madison, IL
Crystal Ann Yoga + Nutrition

Yoga, Nutrition, Ayurveda private and group sessions for a healthier quality of life. Cooking classes Contact Crystal for a list of services and prices.

Crystal Ann Hanson is a Certified Ayurveda Yoga Specialist (AYS), Certified Fitness Nutrition Coach (CFNC), Experienced Registered Yoga Teacher(E-RYT500), Yoga Alliance Continuing Education Provider (YACEP), and holds a BS in Psychology. She uses an integrative approach using all of these modalities when conducting private client consultations, workshops and teaching classes. She is honored and grateful to teach and share from her many trainings and life experiences. Crystal offers Integrated Wellness Consultations, Private and Group sessions for Yoga, Meditation, Ayurveda, Nutrition, Cooking. She has many years of experience with specialty eating programs including Ayurveda, Gluten free, Vegan, Vegetarian, Weight Loss. Crystal enrolled in her first 200 Yoga Teacher Training (YTT) in 2009 through the Himalayan Institute. After feeling the many emotional, spiritual and physical benefits that Yoga and Meditation brought to her daily life, she had a strong desire to continue to learn and share with others. Crystal has now completed a second 230YTT, 540YTT, Ayurveda Yoga Specialist Certification and Chair Yoga Certification. She is grateful to have had in-depth study-training opportunities with Indu Arora, Sarah Powers, Lauren Walker, Rod Stryker and many others from the Himalayan Institute and Kripalu for Yoga Nidra, Yin Yoga, Mudra, Energy Medicine Yoga, Yoga Therapy, Yoga Philosophy and Meditation. Crystal shares from her heart as she invites her students to pause, connect, look inside and feel what is happening in the present moment (on and off the mat). Her classes are rooted in traditional Hatha Yoga as she stays true to her lineage of Swami Rami (founder of the Himalayan Institute) and teachings of Indu Arora (International Ayurveda and Yoga). Crystal’s classes often include chanting, mudras, pranayama, and teachings from the ancient Yoga Veda texts. Crystal holds sacred that which Indu Arora has taught, “Yoga is a work IN, not a workout”. Crystal has had the privilege of studying with Dr. Andrew Weil (Integrative Medicine) on several occasions. She truly enjoys giving one on one cooking lessons in the privacy of the client’s home and also teaching small group sessions in her home kitchen. Many have chosen to schedule a group cooking session to celebrate birthdays and other special events. Crystal is honored to teach and share from all of her training, modalities and life experiences respecting an integrative approach. Crystal believes that we are ALL teachers and we are ALL students. CrystalAnnYoga@gmail.com

09/07/2025

I foraged my first apples this season in a local city park at the end of my Sunday hike.

https://www.rhiansrecipes.com/apple-snack-cake/

Used the recipe in the link with a few changes. I used vegan yogurt instead of oil, added more cinnamon, used almond flour and Bob's Red Mill GF flour blend, and a little less maple syrup. Added walnut halves to half of the top.

Baked perfectly in 25 minutes.

Give this a try for a delicious Autumn-like treat.

08/30/2025

Ayurveda Tip:
Consume fresh fruit an hour or so before other foods

Fruits digest similar to fermentation or winemaking process. Eating raw fruits with other foods may cause confusion and difficulty with digestion, uncomfortableness, bloating and gas. Ayurveda also suggests to not eat fruits with milk.

Cooked and dried fruits work much better when consumed with other foods.

Enjoy fresh, local seasonal fruits on their own.

08/29/2025

Mint has a cooling effect on the body

Using Mint as a tea or condiment may bring a cooling effect. Sprinkling Mint leaves over melons and fresh fruit or having Mint chutney can cool while providing anti inflammatory and anti viral quantities.

Mint may aid with digestion and help with indigestion, also taming bad breath. Consuming Mint and rubbing Mint oil on temples may help relieve headaches.

Mint is easy to grow and will spread like wild fire. Growing it in a pot will keep it contained. Use fresh while it is growing and dry and store for off season use.

This is a cooling drink, but enjoy it warm.
It is refreshing as we move through these weeks of hot, humid Pitta=Summer.

Cardamom Mint Milk (4 servings)

-1/2 tsp finely grated fresh Ginger root

-1 tsp ground Cardamom (or 8 green cardamom pods, slightly crushed)

-1 Cinnamon stick or 1/2 tsp ground Cinnamon

-1/4 tsp ground Nutmeg

-1 tsp Cumin seeds

-1 tsp Coriander seeds

-3 whole Cloves

-1/2 cup of fresh Mint leaves or 1 TBLSP of dried Mint

-3 cups filtered water

-1 cup of plant or dairy milk (almond and coconut suggested, perhaps combine the 2)

-Rosewater, few drops to stir into the milk when ready to drink it

Bring the water to a boil in a small pan on the stovetop. Add the spices and milk (not rosewater).

Simmer for 3-5 minutes.

Strain and enjoy. Save remaining milk in a sealed jar in the fridge for up to 3 days.

08/28/2025

Beautiful vibrant colors of late Summer

08/27/2025

Experiencing seasonal allergies or a late Summer cold?

Nettles and Thyme may be of great help.

Making a tea with both or one of these herbs (fresh or dried), adding them to soups and stews and boiling thyme in water to breathe in the essence may offer relief.

Nettles have antihistamine qualities along with vitamins and minerals.

Thyme helps regulate mucus, supports the bronchial system and lungs, has anti inflammatory properties and immune supportive vitamins.

I've appreciated their help this week.

Thyme growing on my balcony.

08/24/2025

Incorporate all 6 Ayurveda Tastes into each meal

All 6 tastes should be present in each meal we consume. Knowing how the elements (Fire, Air, Ether, Earth, Water) are aligned in us guides us to know %s of the various tastes to ease us toward balance.

Sweet:Earth and Water. Enhances Ojas-vital life sap

Sour:Earth and Fire. Stimulates appetite and may enhance digestive enzymes

Salty: Water and Fire. Laxative as it helps elimination of waste in various ways

Pungent: Fire and Air. Light, heating and drying.

Bitter: Air and Ether. Anti-inflammatory and cleansing for liver.

Astringent: Air and Earth. Decongestant and improves absorption and promotes blood clotting.

The tastes are present in herbs, spices, all foods.
In Summertime, season of Pitta: Fire and Water tastes of Bitter, Astringent and Sweet are suggested as predominant tastes for balance.

08/23/2025

Invite Prana to move right upon waking

Before you exit your bed in the morning, sit up and encourage Prana to circulate through you

Breathing in and out through your nose follow this pattern: inhale 3 counts, exhale 3 counts, inhale 4, exhale 4, inhale 5, exhale 5, inhale 6, exhale 6, inhale 7, exhale 7, inhale 8, exhale 8.
Inhale 7, exhale 7, inhale 6, exhale 6, inhale 5, exhale 5, inhale 4, exhale 4, inhale 3, exhale 3.

(if there is any strain as the counts increase, stay with a lower number where your body feels at ease)

Repeat for 3 complete patterns.

Enjoy feeling lifeforce move through you body.

08/21/2025

Do you know your TRUE self?

We are conditioned throughout our life to behave in certain ways, to follow rules, to hold back tears words, thoughts and our real feelings.

Your true, genuine self IS within. You have the power to reunite and shine forth.

08/20/2025

Breathe. Connect with your Breath.

Simple. Take several pauses through out your waking hours to notice how your body is breathing. Invite qualities of consistency, slowness, quiet and evenness.

The mind likes to follow the qualities of the breath.

Feel gratitude for the beautiful process of bringing in life force and letting go of what is no longer needed.

Breathe. Pause. Breathe.

08/19/2025

Begin your day with some calming quiet

Ayurveda invites us to have daily practices every morning=Dinacharyia. In the morning the focus may be on cleansing the eyes, mouth, teeth, lungs, stimulating digestion, etc. It can include many things specifically helpful to you and your constitution.

The practice of finding some moments or minutes of quiet is a wonderful invitation welcoming you into your day.

Avoid the news, checking texts, emails, FB, and other external stimuli during your first hour of waking. Sit comfortably and quietly with yourself, in Nature if possible. This may be a Meditation.

Slowly invite your body and mind into each new day. Notice shifts and effects with your Spirit.

08/17/2025

Elderberries and Aronia berries were at their peak ripeness this week.

I did some harvesting and made big batches of Elderberry Herbal Syrup, Aronia Berry + Elderberry Syrup, and Aronia Berry Fig Jam.

All of these will help stave off Fall and Winter ailments while tasting great.

Thank you Mother Nature 💚 💜

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