How many times a day do we feel our energy falling and reach for food when we are actually in need of water? How often do we spend time and money on medical treatment for conditions that could have been prevented or alleviated through proper hydration? For many of us, too many times. Staying properly hydrated is one of the easiest and least expensive ways to stay in good health. Unfortunately our sense of thirst, especially as we age, can be a poor indicator of our needs for fluids. Experts say that we are often dehydrated before we feel thirsty. However, we can start to develop good hydration habits so that we are functioning at our best.
Benefits of Drinking Water
The body is 60-70% water and adequate water intake helps to provide the following benefits:
- Flushes out wastes, transports nutrients, regulates body
temperature, maintains acid-alkaline balance and support chemical processes.
- Keeps skin moist, energy levels up and alleviates some headaches.
- Keeping well hydrated often helps to regulate appetite.
- People often mistake thirst and hunger, and eat when their bodies are actually craving fluid.
While becoming severely and acutely dehydrated can have dire consequences, studies have shown that a low level of chronic dehydration can also have negative effects. Having an adequate fluid intake can help avoid the potential effects of chronic low level dehydration listed below:
- Increased risk of developing urinary tract infections, kidney
stones and constipation (and its potential effects, including hemorrhoids and diverticulosis).
- Increased risk of bladder, breast and colon cancer.
- Mitral Valve Prolapse, with the symptoms of MVP actually
being a sign of low blood volume.
- An increase in fluid retention, as the body tries to hold on to
water for survival purposes as hydration levels decrease.
- An array of maladies can be caused or exacerbated by
chronic dehydration including heartburn and ulcers, fatigue, diabetes, depression, allergies, asthma, rheumatoid pain, back pain, heart pain, headaches, high blood pressure, high cholesterol levels and leg pain according to the physician F. Batmanghlidj who authored Your Body's Many Cries for Water.
- Other symptoms of dehydration include weakness, loss of
energy, muscle cramps and dizziness.
- Women going into premature labor are often given IV fluids,
and find the labor stopping as they hydrate. Some sources cite dehydration as a contributor to morning sickness also.
How much water do you need?
Various sources including the Mayo Clinic Women’s Health Source, say that you should aim for ½ oz. of water per pound of body weight. So for example, if you weigh 120 lbs., you would be drinking 60 oz. of water, or 7.5 cups of water per day. A 200 lb. person would require 12.5 cups daily. Andrew Weil, M.D., suggests less may be sufficient if the urine is light in color. Note that mouth breathers tend to tend more fluids as they tend to become dehydrated more easily.
by Marianne Woods Cirone, M.S., R.Y.T., Certified Yoga Teacher
Let's get to driking our water RIGHT NOW! Namaste, Emily
Monday, December 22, 2008
Friday, December 5, 2008
The holiday parties begin
Assuming your schedule looks like mine, the weekends and even some weekdays are starting to fill up with holiday parties. Sometimes we even have to pick between which parties we can attend. It's a wonderful time of year to socialize, catch-up and embrace the holiday spirit. It also can become a very stressful time. Yoga is a lifestyle that can continue "off of our mats." Remembering our deep yoga breath is the best tool we have to cope with the holiday season. Take time to relax. Remember to keep up with your yoga practice. While we celebrate and bend over backwards for others (no yoga pun!), how about we also remember to listen to our own body? A season for giving, and also to our own health. Namaste, Emily
Monday, November 24, 2008
And the holiday season begins
So, let's take a look at our first upcoming holiday - Thanksgiving! A time to feast. A time we come together to share memories, exchange stories, see those that we may not see often enough, and again, EAT! This season let's eat mindfully. Let's think "Do I really need another serving?" Let's remember those that may not have enough to eat. Let's share and begin a season of giving, rather than receiving. I invite you to begin new traditions that inspire health and wellness among your family and friends. Consider a walk after Thanksgiving dinner, rather than a snooze. This is REALLY what your body wants. Our yoga twists are also amazing at aiding in digestion. This year let's listen to our body and honestly assess what we need and not what we want. Namaste, Emily
Tuesday, October 21, 2008
Recession-Proof Your Mood
Is the Dow getting you down? Elections have you campaigning for better news? Renee Nasajon, Psy.D. and creator of FLOW, has some inspiring (and economical) tips to get us through these rough and tumble times.
Time: Remember that things are not static. Hardship is always followed by prosperity. In times like these, try to "go with the flow" -- cut down expenses, prioritize, and appreciate what you still have until the storm is gone.
Let your warrior kill your worrier. Worrying about the future only drains us of the energy we need to build our future. Instead, fully focus on your present: do what you need to do today to ensure a better tomorrow.
Hope. Instead of doubting life, we need to give it some credit. We all have a lesson to learn behind every pain we suffer. If you believe in a "Higher Power," this is the time to put faith above fear. If things were always well, how else would we strengthen our faith? And if your faith is in your own power, this is an opportunity to put it to work.
Namaste, Emily
Time: Remember that things are not static. Hardship is always followed by prosperity. In times like these, try to "go with the flow" -- cut down expenses, prioritize, and appreciate what you still have until the storm is gone.
Let your warrior kill your worrier. Worrying about the future only drains us of the energy we need to build our future. Instead, fully focus on your present: do what you need to do today to ensure a better tomorrow.
Hope. Instead of doubting life, we need to give it some credit. We all have a lesson to learn behind every pain we suffer. If you believe in a "Higher Power," this is the time to put faith above fear. If things were always well, how else would we strengthen our faith? And if your faith is in your own power, this is an opportunity to put it to work.
Namaste, Emily
Friday, October 3, 2008
Running and Yoga
So, it seems like a lot of folks in class these days are runners and doing yoga. And they understand how the two mesh together; they "get it." But then I have others I have talked to here and there and they need an extra push to truly understand why they need to do yoga in addition to their running. I found a great article by a man in the Twin Cities that explains for us his experience:
"Twenty minutes into my first hour–long yoga class and I found myself looking at the clock, wondering when it would end. I was dying. My legs, butt and lower back were quaking. We weren't sitting around humming by candlelight; this was an active, fast–moving session. I could almost do those splits in high school and the first few years of college, but that was when I was running daily and stretching a lot. Now things are different. After a few injuries (the most serious from a frisky game of ultimate frisbee without any warm–up whatsoever), too many years of office jobs, and the inevitable aging process, I've tightened up. As I witness some of my elders doing the same, getting back injuries, and losing range of motion, I decided to do something about my eroding flexibility and try to reclaim some of that youthful suppleness. Although I knew that yoga was great for overall strength, improved posture, better breathing and stress reduction, I did not realize how taxing it was nor that it was great for balance." -Bill Baldus
FOR THE COMPLETE ARTICLE: http://www.silentsports.net/features/yoga_and_running__the_perfect_.html
"Twenty minutes into my first hour–long yoga class and I found myself looking at the clock, wondering when it would end. I was dying. My legs, butt and lower back were quaking. We weren't sitting around humming by candlelight; this was an active, fast–moving session. I could almost do those splits in high school and the first few years of college, but that was when I was running daily and stretching a lot. Now things are different. After a few injuries (the most serious from a frisky game of ultimate frisbee without any warm–up whatsoever), too many years of office jobs, and the inevitable aging process, I've tightened up. As I witness some of my elders doing the same, getting back injuries, and losing range of motion, I decided to do something about my eroding flexibility and try to reclaim some of that youthful suppleness. Although I knew that yoga was great for overall strength, improved posture, better breathing and stress reduction, I did not realize how taxing it was nor that it was great for balance." -Bill Baldus
FOR THE COMPLETE ARTICLE: http://www.silentsports.net/features/yoga_and_running__the_perfect_.html
Friday, August 29, 2008
Barefoot Fitness Yoga Studio offering classes three times a week!
What began as a vision and turned into reality this past February has now expanded to 3 times a week! Thank you to everyone who has supported our Barefoot yoga classes and to those who are joining us in September! Starting the first week of September is the new schedule:
Tuesday, Hatha Yoga, 6:30-7:30, Instructor: Emily
Wednesday, Hatha Yoga, 6:30-7:30, Instructor: Kat
Thursday, Vinyasa Yoga, 6:30-7:30, Instructor: Emily
Space is limited, but there is room to drop-in! Email if you want to try one of our classes. Namaste, Emily
Tuesday, Hatha Yoga, 6:30-7:30, Instructor: Emily
Wednesday, Hatha Yoga, 6:30-7:30, Instructor: Kat
Thursday, Vinyasa Yoga, 6:30-7:30, Instructor: Emily
Space is limited, but there is room to drop-in! Email if you want to try one of our classes. Namaste, Emily
Tuesday, August 26, 2008
Yoga for a beautiful YOU
If you've tried yoga, you've already experienced some of its beauty benefits: the rosy afterglow, the elongated limbs, the graceful poise. But there's more. Yoga fights wrinkles by combating the free radicals and stress that cause them. Plus it stretches and tones your muscles, giving you that lengthened leaner look -- and better posture, too. If you stand and walk tall, you can look years younger. Join us! I teach most days of the week. We look forward to seeing you soon for these, and so many more, good effects of YOGA! Namaste, Emiy
(tips from Health magazine)
(tips from Health magazine)
Friday, August 22, 2008
Sleep and Energy
So, I got this in an email and thought, "Do you feel lethargic in the morning? (CHECK) Are you drowsy by mid afternoon and unable to stay alert as you go about your day? (CHECK)" So, if you feel this way, or maybe answer yes to the other questions... read on! Namaste, Emily
The Consequences of Sleep Deprivation
by Susan B. Sterling and Crystal Quintana
Do you have difficulty falling asleep at night? Once you get to sleep, do you wake up frequently? Do you feel lethargic in the morning? Are you drowsy by mid afternoon and unable to stay alert as you go about your day? If you answered yes to one of these questions, you may be one of the millions of people who are chronically sleep deprived and not even aware of it!
Most of these people are also unaware of the extent to which their lack of sleep contributes to feelings of irritability, impatience, anxiety and depression. Sleep deprivation can also affect memory, thinking, reaction time and productivity. It may adversely affect job performance and cause unwanted accidents. Over time, lack of sufficient sleep can have serious health consequences. In fact, more and more studies are showing that getting enough ZZZs is as vital as diet and exercise if you want to live a long and healthy life.
To function properly, the human body needs to sleep a certain number of hours within a 24-hour cycle. The body of research has shown that 8 to 10 hours of sleep per day is optimal for sustaining maximal mental and physical function. Unfortunately, the average American gets only about 7 hours’ sleep per day--90 minutes less than a century ago (Kantrowitz 2002). It has been estimated that as many as 70 million Americans experience some kind of sleep disorder (Kantrowitz 2002).
The Consequences
Studies have shown that too little sleep can affect human beings in all kinds of ways, most notably in terms of cognitive functioning, weight management and athletic performance.
Cognitive Functioning
The Army Physical Fitness Research Institute has conducted studies to determine how lack of sleep can affect the productivity of soldiers during waking hours (Wesensten et al. 2002). During total sleep deprivation, the soldiers’ cognitive performance on a task requiring decision making, short-term memory and mathematical processing declined by about 25 percent for every 24 hours of wakefulness.
Countless studies have found a direct correspondence between lack of sleep and a decline in cognitive ability; the less sleep subjects got, the worse they fared in terms of performance, productivity and functionality.
Weight Management
Researchers have also found a link between obesity and sleep deprivation (Brink et al. 2000). One hormone that appears important in this equation is human growth hormone (HGH), which controls the body's proportions of fat and muscle. The majority of HGH secretion occurs shortly after sleep begins, especially during the deepest stages. If sleep is impaired, so is HGH secretion.
As we age, we spend less time in deep sleep, so HGH secretion decreases. With lower than normal levels of HGH, the body cannot properly control the proportion of fat to muscle. When this happens, we tend to store more fat in the stomach area. Some researchers have theorized that lack of sleep at a younger age can prematurely drive down HGH levels and accelerate the fat-building process (Spiegel et al. 1999; Brink et al. 2000).
Lack of sleep can also affect appetite in a negative way. Because many of the symptoms of fatigue and hunger are so similar, people tend to eat when they actually need sleep. Fatigue can also affect energy levels and, consequently, the ability to adhere to regular exercise.
Athletic Performance
For the endurance athlete looking for every edge, it appears that proper sleep during heavy training or competition is critical for optimal performance. In a sleep-deprived athlete, glycogen (energy) storage may be slowed. During endurance events exceeding 90 minutes (e.g., a marathon), this can lead to hypoglycemia and contribute to what athletes call “hitting the wall,” where they essentially run out of fuel (Ketchum 2003).
Other studies have shown that sleep deprivation causes elevated nighttime levels of the hormone cortisol, which can interfere with tissue repair and growth (Ketchum 2003). Over time, this can prevent an athlete from properly adapting to heavy training and may lead to overtraining injuries.
Adequate sleep is essential for health and peak performance. Above all, remember that good sleep hygiene is as important a daily lifestyle habit as regular exercise or proper nutrition.
The Consequences of Sleep Deprivation
by Susan B. Sterling and Crystal Quintana
Do you have difficulty falling asleep at night? Once you get to sleep, do you wake up frequently? Do you feel lethargic in the morning? Are you drowsy by mid afternoon and unable to stay alert as you go about your day? If you answered yes to one of these questions, you may be one of the millions of people who are chronically sleep deprived and not even aware of it!
Most of these people are also unaware of the extent to which their lack of sleep contributes to feelings of irritability, impatience, anxiety and depression. Sleep deprivation can also affect memory, thinking, reaction time and productivity. It may adversely affect job performance and cause unwanted accidents. Over time, lack of sufficient sleep can have serious health consequences. In fact, more and more studies are showing that getting enough ZZZs is as vital as diet and exercise if you want to live a long and healthy life.
To function properly, the human body needs to sleep a certain number of hours within a 24-hour cycle. The body of research has shown that 8 to 10 hours of sleep per day is optimal for sustaining maximal mental and physical function. Unfortunately, the average American gets only about 7 hours’ sleep per day--90 minutes less than a century ago (Kantrowitz 2002). It has been estimated that as many as 70 million Americans experience some kind of sleep disorder (Kantrowitz 2002).
The Consequences
Studies have shown that too little sleep can affect human beings in all kinds of ways, most notably in terms of cognitive functioning, weight management and athletic performance.
Cognitive Functioning
The Army Physical Fitness Research Institute has conducted studies to determine how lack of sleep can affect the productivity of soldiers during waking hours (Wesensten et al. 2002). During total sleep deprivation, the soldiers’ cognitive performance on a task requiring decision making, short-term memory and mathematical processing declined by about 25 percent for every 24 hours of wakefulness.
Countless studies have found a direct correspondence between lack of sleep and a decline in cognitive ability; the less sleep subjects got, the worse they fared in terms of performance, productivity and functionality.
Weight Management
Researchers have also found a link between obesity and sleep deprivation (Brink et al. 2000). One hormone that appears important in this equation is human growth hormone (HGH), which controls the body's proportions of fat and muscle. The majority of HGH secretion occurs shortly after sleep begins, especially during the deepest stages. If sleep is impaired, so is HGH secretion.
As we age, we spend less time in deep sleep, so HGH secretion decreases. With lower than normal levels of HGH, the body cannot properly control the proportion of fat to muscle. When this happens, we tend to store more fat in the stomach area. Some researchers have theorized that lack of sleep at a younger age can prematurely drive down HGH levels and accelerate the fat-building process (Spiegel et al. 1999; Brink et al. 2000).
Lack of sleep can also affect appetite in a negative way. Because many of the symptoms of fatigue and hunger are so similar, people tend to eat when they actually need sleep. Fatigue can also affect energy levels and, consequently, the ability to adhere to regular exercise.
Athletic Performance
For the endurance athlete looking for every edge, it appears that proper sleep during heavy training or competition is critical for optimal performance. In a sleep-deprived athlete, glycogen (energy) storage may be slowed. During endurance events exceeding 90 minutes (e.g., a marathon), this can lead to hypoglycemia and contribute to what athletes call “hitting the wall,” where they essentially run out of fuel (Ketchum 2003).
Other studies have shown that sleep deprivation causes elevated nighttime levels of the hormone cortisol, which can interfere with tissue repair and growth (Ketchum 2003). Over time, this can prevent an athlete from properly adapting to heavy training and may lead to overtraining injuries.
Adequate sleep is essential for health and peak performance. Above all, remember that good sleep hygiene is as important a daily lifestyle habit as regular exercise or proper nutrition.
Saturday, August 16, 2008
Yoga for Stress and Burnout
By Timothy McCall, M.D. (yogajournal.com)
Just about any system of yoga can help reduce stress levels, and this is undoubtedly a major reason for the current surge in yoga's popularity: Sky-high stress is endemic in our society. Not only can stress make life less enjoyable and contribute to such bothersome symptoms as headaches, insomnia, and back pain, but it's linked to many of society's killers, including osteoporosis and heart attacks. Even conditions that aren't caused by stress can prove much more bothersome during stressful times.
While vigorous asana practices can help burn off nervous energy, stressed-out students need to watch the tendency to overdo. Strenuous workouts may leave them feeling temporarily more sattvic but, if not balanced by sufficient winding-down and relaxation, they can lead to increased vata derangement and, ultimately, a quick rebound of symptoms. Also be careful with strong breathing practices such as Kapalabhati and Bhastrika, which can increase vata. Specific yoga practices to lessen excessive vata include squatting, as in Malasana (Garland Pose), standing poses in which an emphasis is placed on grounding well through the legs, and a regular practice of inversions such as Sarvangasana (Shoulderstand).
Breathing and Stress
One of the ancient yogis' most profound insights was the link between breathing patterns and state of mind. Shallow, rapid breaths—the way many people breathe most of the time—can, from a yogic perspective, be both a cause and a result of stress. Think of how you breathe if you are startled, with a quick inhalation primarily to the upper lungs. Physiologically, habitual rapid chest-breathing is a bit like getting startled thousands of times per day.
The yogic remedy is to slow the breath down. One way to do this is to breathe through the nose. The greater resistance to air flow in the nasal passages compared to the mouth results in a naturally slower respiratory rate, and nasal breathing is also beneficial because it warms and filters incoming air.
It's also calming to breathe more deeply than most people usually do. Abdominal breathing, in which the diaphragm is used to maximum advantage on the inhalation and the abdominal muscles help squeeze air out on the exhalation, results in larger breath volume. It turns out that slower, deeper breaths are much more efficient in bringing oxygen into the body while not exhaling more carbon dioxide (CO2) than is desirable. Rapid, shallow breaths, in contrast, tend to deplete CO2 levels, which has a number of negative effects, including promoting mental agitation. (ok, so, while reading this, are you breathing slower?? -Emily)
A simple technique, which can provide almost instant stress reduction, is to lengthen the exhalation relative to the inhalation. Doing so increases the tone in the parasympathetic nervous system, which increases relaxation and decreases the sympathetic nervous system's fight-or-flight response.
Pratyahara
Pratyahara, the turning of the senses inward, is the fifth of Patanjali's eight-limbed path of yoga and can be an important tool for stress reduction. I believe one reason so many people in the modern world are stressed out is because of the visual and auditory stimulation constantly bombarding us. Even if you don't realize it, ringing phones, blaring TVs, and traffic noises tend to activate the sympathetic nervous system. Many people add to their sensory overload by reflexively turning on the TV or radio while they eat or sit down to relax.
Consciously going inward on a regular basis can be a partial antidote to regular assault on the senses, both calming the nervous system and making you more resistant to future assaults. Practices such as Savasana (Corpse Pose), pranayama, and meditation cultivate introspection. Regular practitioners can usually notice when external or internal stressors are mounting, portending a serious flare of stress. Detecting the spark before the fire, as Buddhists put it, can help you institute breathing practices or take other action before stress spirals out of control.
Yoga's ability to reduce stress deepens with regular practice. A little bit every day is great preventive medicine for stress, and it will make the use of breathing practices, deep relaxation, and other yogic tools more effective. If you think you are too busy to practice regularly, that's precisely why you need to find a way to do it!
Let's all use this moment to SLOW DOWN, Em
Just about any system of yoga can help reduce stress levels, and this is undoubtedly a major reason for the current surge in yoga's popularity: Sky-high stress is endemic in our society. Not only can stress make life less enjoyable and contribute to such bothersome symptoms as headaches, insomnia, and back pain, but it's linked to many of society's killers, including osteoporosis and heart attacks. Even conditions that aren't caused by stress can prove much more bothersome during stressful times.
While vigorous asana practices can help burn off nervous energy, stressed-out students need to watch the tendency to overdo. Strenuous workouts may leave them feeling temporarily more sattvic but, if not balanced by sufficient winding-down and relaxation, they can lead to increased vata derangement and, ultimately, a quick rebound of symptoms. Also be careful with strong breathing practices such as Kapalabhati and Bhastrika, which can increase vata. Specific yoga practices to lessen excessive vata include squatting, as in Malasana (Garland Pose), standing poses in which an emphasis is placed on grounding well through the legs, and a regular practice of inversions such as Sarvangasana (Shoulderstand).
Breathing and Stress
One of the ancient yogis' most profound insights was the link between breathing patterns and state of mind. Shallow, rapid breaths—the way many people breathe most of the time—can, from a yogic perspective, be both a cause and a result of stress. Think of how you breathe if you are startled, with a quick inhalation primarily to the upper lungs. Physiologically, habitual rapid chest-breathing is a bit like getting startled thousands of times per day.
The yogic remedy is to slow the breath down. One way to do this is to breathe through the nose. The greater resistance to air flow in the nasal passages compared to the mouth results in a naturally slower respiratory rate, and nasal breathing is also beneficial because it warms and filters incoming air.
It's also calming to breathe more deeply than most people usually do. Abdominal breathing, in which the diaphragm is used to maximum advantage on the inhalation and the abdominal muscles help squeeze air out on the exhalation, results in larger breath volume. It turns out that slower, deeper breaths are much more efficient in bringing oxygen into the body while not exhaling more carbon dioxide (CO2) than is desirable. Rapid, shallow breaths, in contrast, tend to deplete CO2 levels, which has a number of negative effects, including promoting mental agitation. (ok, so, while reading this, are you breathing slower?? -Emily)
A simple technique, which can provide almost instant stress reduction, is to lengthen the exhalation relative to the inhalation. Doing so increases the tone in the parasympathetic nervous system, which increases relaxation and decreases the sympathetic nervous system's fight-or-flight response.
Pratyahara
Pratyahara, the turning of the senses inward, is the fifth of Patanjali's eight-limbed path of yoga and can be an important tool for stress reduction. I believe one reason so many people in the modern world are stressed out is because of the visual and auditory stimulation constantly bombarding us. Even if you don't realize it, ringing phones, blaring TVs, and traffic noises tend to activate the sympathetic nervous system. Many people add to their sensory overload by reflexively turning on the TV or radio while they eat or sit down to relax.
Consciously going inward on a regular basis can be a partial antidote to regular assault on the senses, both calming the nervous system and making you more resistant to future assaults. Practices such as Savasana (Corpse Pose), pranayama, and meditation cultivate introspection. Regular practitioners can usually notice when external or internal stressors are mounting, portending a serious flare of stress. Detecting the spark before the fire, as Buddhists put it, can help you institute breathing practices or take other action before stress spirals out of control.
Yoga's ability to reduce stress deepens with regular practice. A little bit every day is great preventive medicine for stress, and it will make the use of breathing practices, deep relaxation, and other yogic tools more effective. If you think you are too busy to practice regularly, that's precisely why you need to find a way to do it!
Let's all use this moment to SLOW DOWN, Em
Monday, August 11, 2008
BYOM In The Rain!
Last month the rain stopped all the fun, but this time a few dedicated souls decided that the Yoga Glow was worth a little downpour. Just goes to show that connecting with yourself and nature sometimes means a brand new experience!
Friday, August 8, 2008
BYOM to meet this Saturday, August 9th
Come one, come all, yoga enthusiasts, UNITE! It's park time, BYOM! Let's meet at Antioch Park, Saturday, August 9th, 8:00-9:00. At the main entrance you can drive between shelter 4 and the picnic symbol. It's a flat area and has the sound of a fountain in the lake. I'd say park in the one-way loop area. It's been a while since we've been able to meet, so I hope to see everyone there, as well as your curious friends and family members! :) can't wait~ Namaste, Emily
Tuesday, July 29, 2008
Barefoot Yoga goes Tuesday and Thursday
Thanks to your overwhelming support, Barefoot Studio is going Tuesday AND Thursday in August, and hopefully Monday or Wednesday in September. Thank you for your interest and continued enthusiasm. We could not do this without you. Spread the word, as there is room to grow and expand. Who knows where this will take us next!!! Namaste, Emily
Tuesday, July 22, 2008
Support fellow yogis
Kat has been teaching yoga for us in the Barefoot Fitness yoga studio for the past few months now. Today I attended her class. Wow! It was great to "let go" myself and become a participant. As a yoga teacher, this can be one of the hardest things to do, to allow the other teacher to lead you through a yoga practice. Because Kat is a great yoga teacher herself, I was able to let go of my own expectations, competition, and judgement. Thank you, Kat, for the experience. I also had a great time being a student for the first time in my own yoga studio. I was able to look at the room, sights and sounds, and embrace what I now understand others have been able to feel on their own. If you would like to get to know Kat more and where she's teaching, visit her website at http://yogamar.blogspot.com -em
Monday, July 14, 2008
5 Steps to Weight Loss
I received an email from this company, and while I am not endorsing them, I do feel this article has some good information for us to consider... let's take our yoga mindset "off of the mat."
Written by Carly Cummings, President Hyp-Yoga Inc.
1. SLOW DOWN - How hectic has your day been? Frantic - Steady - Frustrating - Long - or Calm? On a Scale of 1 to 10 (10 being the highest) what is your current stress level? Anything above a 3 and your body is not ready to shed any pounds. In order to lose weight your body needs to be convinced by your mind that it is safe. There is no emergency and no need to store fat just in case the world is ending - that's what your body thinks when your life is a constant struggle to survive. Let your body know it's okay, it can use the fat stores it has saved as energy to fuel your everyday activities. In Hyp-Yoga Weight Loss you learn tools to deeply relax the body, shut down stress fighting hormones and free radicals and start losing weight naturally. (Bonus - All of this also reduces the speed of aging on our bodies too!)
2. ENJOY YOUR LIFE - This is the only life you have, and all we really have is this very moment. Since every moment is a gift, we should learn to enjoy it as much as we can. To lose weight and keep it off, we know we need to make exercise a part of our daily life, and that means we must enjoy our exercise. Start making a list right now of activities that you truly enjoy doing and make a plan to do these activities weekly. Enjoying your life also applies to food. Make a list of healthy foods that you enjoy and are accessible to you and start thinking about them often. When you are eating, make sure to eat consciously and savor every bite. This will also allow you to slow down while eating and actually eat less.
3. ORGANIZE - If you are a planner, this is a fun step. If you are not a planner, this is still a necessary step, and doing it with even a little half smile will help. Take a few minutes at the beginning of your week to plan out meals that will reward and encourage your weight loss efforts. Then take a little extra time each morning to plan a daily success strategy. This might mean packing your lunch, eating a good sized breakfast, or putting dinner in the slow cooker. Your foresight will be rewarded not only with healthy meal options, but less stress during your day.
4. ACCEPT A LITTLE HELP...FROM YOURSELF! - You are your own best friend. Your subconscious mind is the part of your brain that controls your autonomic processes such as beating your heart, controlling your metabolism, keeping you breathing, walking and even driving. We also store all of our memories, emotions and learned behaviors here. It makes perfect sense that we would want to put our new healthy eating and exercising activities into this part of your brain where they can more quickly become automatic habits and a part of who we are. "I am an exerciser. I am a healthy eater."
5. EMBRACE THE NEW YOU - You can never go back. A little dramatic, but it's true! The weight loss path is a journey not a destination that ends when the weight is gone. If you go right back to your old habits - anxious living, 4 hours of TV a night, and processed sugar for breakfast, lunch, snacks and dinner - it will all come back. It's time to embrace the new you! The healthy you. The you, nature intended you to be. It's time to keep breathing deep, enjoying every moment of your life, eating healthy, exercising regularly, organizing your time, and most importantly - keeping up your motivation through the help of your own powerful mind! -em
Written by Carly Cummings, President Hyp-Yoga Inc.
1. SLOW DOWN - How hectic has your day been? Frantic - Steady - Frustrating - Long - or Calm? On a Scale of 1 to 10 (10 being the highest) what is your current stress level? Anything above a 3 and your body is not ready to shed any pounds. In order to lose weight your body needs to be convinced by your mind that it is safe. There is no emergency and no need to store fat just in case the world is ending - that's what your body thinks when your life is a constant struggle to survive. Let your body know it's okay, it can use the fat stores it has saved as energy to fuel your everyday activities. In Hyp-Yoga Weight Loss you learn tools to deeply relax the body, shut down stress fighting hormones and free radicals and start losing weight naturally. (Bonus - All of this also reduces the speed of aging on our bodies too!)
2. ENJOY YOUR LIFE - This is the only life you have, and all we really have is this very moment. Since every moment is a gift, we should learn to enjoy it as much as we can. To lose weight and keep it off, we know we need to make exercise a part of our daily life, and that means we must enjoy our exercise. Start making a list right now of activities that you truly enjoy doing and make a plan to do these activities weekly. Enjoying your life also applies to food. Make a list of healthy foods that you enjoy and are accessible to you and start thinking about them often. When you are eating, make sure to eat consciously and savor every bite. This will also allow you to slow down while eating and actually eat less.
3. ORGANIZE - If you are a planner, this is a fun step. If you are not a planner, this is still a necessary step, and doing it with even a little half smile will help. Take a few minutes at the beginning of your week to plan out meals that will reward and encourage your weight loss efforts. Then take a little extra time each morning to plan a daily success strategy. This might mean packing your lunch, eating a good sized breakfast, or putting dinner in the slow cooker. Your foresight will be rewarded not only with healthy meal options, but less stress during your day.
4. ACCEPT A LITTLE HELP...FROM YOURSELF! - You are your own best friend. Your subconscious mind is the part of your brain that controls your autonomic processes such as beating your heart, controlling your metabolism, keeping you breathing, walking and even driving. We also store all of our memories, emotions and learned behaviors here. It makes perfect sense that we would want to put our new healthy eating and exercising activities into this part of your brain where they can more quickly become automatic habits and a part of who we are. "I am an exerciser. I am a healthy eater."
5. EMBRACE THE NEW YOU - You can never go back. A little dramatic, but it's true! The weight loss path is a journey not a destination that ends when the weight is gone. If you go right back to your old habits - anxious living, 4 hours of TV a night, and processed sugar for breakfast, lunch, snacks and dinner - it will all come back. It's time to embrace the new you! The healthy you. The you, nature intended you to be. It's time to keep breathing deep, enjoying every moment of your life, eating healthy, exercising regularly, organizing your time, and most importantly - keeping up your motivation through the help of your own powerful mind! -em
Friday, July 11, 2008
Walk the Plank
Core: Try these variations on a popular core exercise.
by Debra Orringer, MS
The necessity of working the core still attracts a lot of attention. However, many people remain puzzled as to what the core is. Much more than just the abdominal wall or the back, the core includes all the muscles from the pelvic girdle to the shoulder girdle; it connects the lower body and upper body, providing the foundation for all movement.
For strength, stabilization and support, working the core in its entirety is important. While traditional crunches train the abdominal wall to an extent, we need to open up the exercises to achieve more functionality and stabilization. Having a strong muscle is one thing, but having a strong, functional muscle is another. My favorite way to achieve this is with plank-based exercises.
When you are in a proper plank position—on the toes or knees—the entire body works to stabilize itself. The plank has a very functional aspect, as it focuses more on postural muscles, which are important for balance and spinal support.
Give yourself time to breathe and stretch between each set. Fitness should not be about “no pain no gain,” but about movement with control. Remember, weak or tight muscles can lead to injuries and negative postural realignments. As science continues to grow and develop, so too do methods and approaches to training the body. Physical activity that focuses on strength, stability, power and function is the key to keeping the body young and feeling strong. -em
by Debra Orringer, MS
The necessity of working the core still attracts a lot of attention. However, many people remain puzzled as to what the core is. Much more than just the abdominal wall or the back, the core includes all the muscles from the pelvic girdle to the shoulder girdle; it connects the lower body and upper body, providing the foundation for all movement.
For strength, stabilization and support, working the core in its entirety is important. While traditional crunches train the abdominal wall to an extent, we need to open up the exercises to achieve more functionality and stabilization. Having a strong muscle is one thing, but having a strong, functional muscle is another. My favorite way to achieve this is with plank-based exercises.
When you are in a proper plank position—on the toes or knees—the entire body works to stabilize itself. The plank has a very functional aspect, as it focuses more on postural muscles, which are important for balance and spinal support.
Give yourself time to breathe and stretch between each set. Fitness should not be about “no pain no gain,” but about movement with control. Remember, weak or tight muscles can lead to injuries and negative postural realignments. As science continues to grow and develop, so too do methods and approaches to training the body. Physical activity that focuses on strength, stability, power and function is the key to keeping the body young and feeling strong. -em
Friday, June 20, 2008
Isn't Yoga great?
Yoga, "union," is this thing that unites me to you, and you to me. It
brings together people we may not of met, it connects us to our inner
self as we explore our bodies, our thoughts, and our breath, uniting
them into a selflessness moment... a moment worth living for! We
strive to breathe, feel, listen, and let go; to stay in the present
moment. With so many outside distractions, pain and tension in the
body and reasons to become anxious, this can be a very hard and scary
thing to do! We usually want to disassociate ourselves from how we
feel and what's going on - denial! But yoga offers us a safe space to
explore, discover, and become honest. WOW! Isn't yoga great? I bow
to you; in other words, Namaste! -em
brings together people we may not of met, it connects us to our inner
self as we explore our bodies, our thoughts, and our breath, uniting
them into a selflessness moment... a moment worth living for! We
strive to breathe, feel, listen, and let go; to stay in the present
moment. With so many outside distractions, pain and tension in the
body and reasons to become anxious, this can be a very hard and scary
thing to do! We usually want to disassociate ourselves from how we
feel and what's going on - denial! But yoga offers us a safe space to
explore, discover, and become honest. WOW! Isn't yoga great? I bow
to you; in other words, Namaste! -em
Thursday, June 19, 2008
Can yoga help make you rich?
By Brent Kessel, MSN Money
Want to be more financially secure? Do yoga. I'm serious. Yoga helps keep us from being run ragged by our emotions. It teaches us to breathe when the going gets tough and reduces our stress and anxiety. And once we've got our emotions under control, we can make smarter decisions about our finances -- and about the rest of our lives. Our cultural norms tell us it's all about the money -- that more money will bring us the freedom to stop worrying and just enjoy life. We are told to spend less, to save more, to find the perfect career or even to think positive thoughts that will create the abundance we want. We set goals, create budgets, put the right insurance in place, write updated wills and estate plans, and invest as told. But these actions, though important, aren't enough because they approach money from the outside in, rather than from the inside out. There is an implicit assumption that something must change "out there" in order to be happier "in here." This is where yoga comes in. Instead of telling us to change our external behaviors, yoga helps us understand what's going on inside us. It helps us gain a better understanding of who we are, why we behave in certain ways when we're stressed or anxious and what the root causes of our suffering are. Studies already tell us that yoga can help sufferers cope with back pain, multiple sclerosis, insomnia, cancer, heart disease and even tuberculosis. This same awareness also can help us tremendously when we apply it to our finances.
Here are four yoga-inspired recommendations to help put your mind over your money matters:
1. Create balance
Whether we hoard, splurge or give it all away, most of us perpetually repeat ineffective patterns of financial behavior simply because we are used to a particular level of anxiety or calm, craving or avoidance and scarcity or abundance. For example, if you've been buying too many things you don't need, cultivate your inner Saver or Guardian to balance your future safety and security with your current desires.
2. Find Your Blind Spots
What do you know about your financial behavior that you'd rather not? Usually, our bad money habits are protecting us from fear or other painful feelings. In yoga, we are taught to become aware of various parts of the body that we previously ignored -- perhaps noting some extra tension we're carrying in our shoulders or abdomen, for instance. With our money habits, when we look honestly at the areas we've been avoiding, we can identify the underlying motivations for our spending, investing or giving -- and transform our bad habits into behaviors that serve our best interests. For instance, perhaps you've had trouble saying no to a friend or family member who repeatedly asks for money. That's your inner Caretaker at work. But such behavior may be masking a fear that your relationship wouldn't be as close if you phased out your financial support.
3. Breathe
Take a minute right now to breathe deeply into your lower abdomen. Don't force yourself to hold your breath or breathe too slowly, but instead relax all tension and let gravity pull the oxygen into the lowest part of your lungs. As you do this, totally relax your stomach muscles and solar plexus. It is virtually impossible to be anxious about money with a relaxed solar plexus and belly. If you use yoga to create real relief during moments of acute financial stress, you can avoid making rash decisions -- for instance, bailing out of a sound investment strategy prematurely. That, in turn, will help you live the financial life you most yearn for in the long term.
4. Focus
In yoga, we learn to concentrate our attention on the present moment. The trick is to do that in life as well, learning to focus on one thing at a time and resisting the mind's tendency to jump and shift. When you eat a meal, chew your food a little longer and try not to talk. When you walk, pay attention to your breathing and notice how your senses respond to the people, the sounds and even the smells you encounter. When you talk with someone, listen deeply -- noticing his or her expression and words -- rather than daydreaming about a new lighting fixture you've been eyeing.
In short, no matter what you're doing, give it your full attention, putting aside for a time all thoughts of what's next on your agenda. When your experience is pleasing to the senses and you give it your full, undivided attention, the joy you experience will be multiplied many times over, without having to spend more money. Full attentive presence enhances pleasure in a way money never can.
Want to be more financially secure? Do yoga. I'm serious. Yoga helps keep us from being run ragged by our emotions. It teaches us to breathe when the going gets tough and reduces our stress and anxiety. And once we've got our emotions under control, we can make smarter decisions about our finances -- and about the rest of our lives. Our cultural norms tell us it's all about the money -- that more money will bring us the freedom to stop worrying and just enjoy life. We are told to spend less, to save more, to find the perfect career or even to think positive thoughts that will create the abundance we want. We set goals, create budgets, put the right insurance in place, write updated wills and estate plans, and invest as told. But these actions, though important, aren't enough because they approach money from the outside in, rather than from the inside out. There is an implicit assumption that something must change "out there" in order to be happier "in here." This is where yoga comes in. Instead of telling us to change our external behaviors, yoga helps us understand what's going on inside us. It helps us gain a better understanding of who we are, why we behave in certain ways when we're stressed or anxious and what the root causes of our suffering are. Studies already tell us that yoga can help sufferers cope with back pain, multiple sclerosis, insomnia, cancer, heart disease and even tuberculosis. This same awareness also can help us tremendously when we apply it to our finances.
Here are four yoga-inspired recommendations to help put your mind over your money matters:
1. Create balance
Whether we hoard, splurge or give it all away, most of us perpetually repeat ineffective patterns of financial behavior simply because we are used to a particular level of anxiety or calm, craving or avoidance and scarcity or abundance. For example, if you've been buying too many things you don't need, cultivate your inner Saver or Guardian to balance your future safety and security with your current desires.
2. Find Your Blind Spots
What do you know about your financial behavior that you'd rather not? Usually, our bad money habits are protecting us from fear or other painful feelings. In yoga, we are taught to become aware of various parts of the body that we previously ignored -- perhaps noting some extra tension we're carrying in our shoulders or abdomen, for instance. With our money habits, when we look honestly at the areas we've been avoiding, we can identify the underlying motivations for our spending, investing or giving -- and transform our bad habits into behaviors that serve our best interests. For instance, perhaps you've had trouble saying no to a friend or family member who repeatedly asks for money. That's your inner Caretaker at work. But such behavior may be masking a fear that your relationship wouldn't be as close if you phased out your financial support.
3. Breathe
Take a minute right now to breathe deeply into your lower abdomen. Don't force yourself to hold your breath or breathe too slowly, but instead relax all tension and let gravity pull the oxygen into the lowest part of your lungs. As you do this, totally relax your stomach muscles and solar plexus. It is virtually impossible to be anxious about money with a relaxed solar plexus and belly. If you use yoga to create real relief during moments of acute financial stress, you can avoid making rash decisions -- for instance, bailing out of a sound investment strategy prematurely. That, in turn, will help you live the financial life you most yearn for in the long term.
4. Focus
In yoga, we learn to concentrate our attention on the present moment. The trick is to do that in life as well, learning to focus on one thing at a time and resisting the mind's tendency to jump and shift. When you eat a meal, chew your food a little longer and try not to talk. When you walk, pay attention to your breathing and notice how your senses respond to the people, the sounds and even the smells you encounter. When you talk with someone, listen deeply -- noticing his or her expression and words -- rather than daydreaming about a new lighting fixture you've been eyeing.
In short, no matter what you're doing, give it your full attention, putting aside for a time all thoughts of what's next on your agenda. When your experience is pleasing to the senses and you give it your full, undivided attention, the joy you experience will be multiplied many times over, without having to spend more money. Full attentive presence enhances pleasure in a way money never can.
Monday, June 9, 2008
Can yoga help make you rich?
By Brent Kessel, MSN Money (www.msn.com)
"Want to be more financially secure? Do yoga. I'm serious. Yoga helps keep us from being run ragged by our emotions. It teaches us to breathe when the going gets tough and reduces our stress and anxiety. And once we've got our emotions under control, we can make smarter decisions about our finances -- and about the rest of our lives. Once you get emotional on any topic, you're probably going to make mistakes. Some of this I've learned from experience. I'm a certified financial planner by day and a yogi by dawn. For 17 years, I've started my mornings at 5:30 with a two-hour practice of the ancient Ashtanga system of yoga postures. As I've gone from the yoga studio to client meetings, I've noticed that conventional financial wisdom doesn't work for the great majority of people.
Our cultural norms tell us it's all about the money -- that more money will bring us the freedom to stop worrying and just enjoy life. We are told to spend less, to save more, to find the perfect career or even to think positive thoughts that will create the abundance we want. We set goals, create budgets, put the right insurance in place, write updated wills and estate plans, and invest as told. But these actions, though important, aren't enough because they approach money from the outside in, rather than from the inside out. There is an implicit assumption that something must change "out there" in order to be happier "in here." Instead of telling us to change our external behaviors, yoga helps us understand what's going on inside us. It helps us gain a better understanding of who we are, why we behave in certain ways when we're stressed or anxious and what the root causes of our suffering are. Studies already tell us that yoga can help sufferers cope with back pain, multiple sclerosis, insomnia, cancer, heart disease and even tuberculosis. This same awareness also can help us tremendously when we apply it to our finances.
Here are four yoga-inspired recommendations to help put your mind over your money matters:
1. Create balance
Whether we hoard, splurge or give it all away, most of us perpetually repeat ineffective patterns of financial behavior simply because we are used to a particular level of anxiety or calm, craving or avoidance and scarcity or abundance. But once you understand what I call your "money makeup" -- read more about that here -- you can learn to emphasize the money archetypesthat have been dormant in your personality. This act of balancing the different ways we can use money is akin to balancing our strength and flexibility in a yoga pose. For example, if you've been buying too many things you don't need, cultivate your inner Saver or Guardian to balance your future safety and security with your current desires.
2. Find your blind spots
What do you know about your financial behavior that you'd rather not? Usually, our bad money habits are protecting us from fear or other painful feelings. In yoga, we are taught to become aware of various parts of the body that we previously ignored -- perhaps noting some extra tension we're carrying in our shoulders or abdomen, for instance. With our money habits, when we look honestly at the areas we've been avoiding, we can identify the underlying motivations for our spending, investing or giving -- and transform our bad habits into behaviors that serve our best interests.
For instance, perhaps you've had trouble saying no to a friend or family member who repeatedly asks for money. That's your inner Caretaker at work. But such behavior may be masking a fear that your relationship wouldn't be as close if you phased out your financial support. By addressing your anxiety head-on, you can also help your friend or family member transition to financial self-sufficiency.
3. Breathe
Take a minute right now to breathe deeply into your lower abdomen. Don't force yourself to hold your breath or breathe too slowly, but instead relax all tension and let gravity pull the oxygen into the lowest part of your lungs. As you do this, totally relax your stomach muscles and solar plexus. It is virtually impossible to be anxious about money with a relaxed solar plexus and belly. If you use yoga to create real relief during moments of acute financial stress, you can avoid making rash decisions -- for instance, bailing out of a sound investment strategy prematurely. That, in turn, will help you live the financial life you most yearn for in the long term.
4. Focus
In yoga, we learn to concentrate our attention on the present moment. The trick is to do that in life as well, learning to focus on one thing at a time and resisting the mind's tendency to jump and shift. When you eat a meal, chew your food a little longer and try not to talk. When you walk, pay attention to your breathing and notice how your senses respond to the people, the sounds and even the smells you encounter. When you talk with someone, listen deeply -- noticing his or her expression and words -- rather than daydreaming about a new lighting fixture you've been eyeing. In short, no matter what you're doing, give it your full attention, putting aside for a time all thoughts of what's next on your agenda. When your experience is pleasing to the senses and you give it your full, undivided attention, the joy you experience will be multiplied many times over, without having to spend more money. Full attentive presence enhances pleasure in a way money never can."
Published June 2, 2008
"Want to be more financially secure? Do yoga. I'm serious. Yoga helps keep us from being run ragged by our emotions. It teaches us to breathe when the going gets tough and reduces our stress and anxiety. And once we've got our emotions under control, we can make smarter decisions about our finances -- and about the rest of our lives. Once you get emotional on any topic, you're probably going to make mistakes. Some of this I've learned from experience. I'm a certified financial planner by day and a yogi by dawn. For 17 years, I've started my mornings at 5:30 with a two-hour practice of the ancient Ashtanga system of yoga postures. As I've gone from the yoga studio to client meetings, I've noticed that conventional financial wisdom doesn't work for the great majority of people.
Our cultural norms tell us it's all about the money -- that more money will bring us the freedom to stop worrying and just enjoy life. We are told to spend less, to save more, to find the perfect career or even to think positive thoughts that will create the abundance we want. We set goals, create budgets, put the right insurance in place, write updated wills and estate plans, and invest as told. But these actions, though important, aren't enough because they approach money from the outside in, rather than from the inside out. There is an implicit assumption that something must change "out there" in order to be happier "in here." Instead of telling us to change our external behaviors, yoga helps us understand what's going on inside us. It helps us gain a better understanding of who we are, why we behave in certain ways when we're stressed or anxious and what the root causes of our suffering are. Studies already tell us that yoga can help sufferers cope with back pain, multiple sclerosis, insomnia, cancer, heart disease and even tuberculosis. This same awareness also can help us tremendously when we apply it to our finances.
Here are four yoga-inspired recommendations to help put your mind over your money matters:
1. Create balance
Whether we hoard, splurge or give it all away, most of us perpetually repeat ineffective patterns of financial behavior simply because we are used to a particular level of anxiety or calm, craving or avoidance and scarcity or abundance. But once you understand what I call your "money makeup" -- read more about that here -- you can learn to emphasize the money archetypesthat have been dormant in your personality. This act of balancing the different ways we can use money is akin to balancing our strength and flexibility in a yoga pose. For example, if you've been buying too many things you don't need, cultivate your inner Saver or Guardian to balance your future safety and security with your current desires.
2. Find your blind spots
What do you know about your financial behavior that you'd rather not? Usually, our bad money habits are protecting us from fear or other painful feelings. In yoga, we are taught to become aware of various parts of the body that we previously ignored -- perhaps noting some extra tension we're carrying in our shoulders or abdomen, for instance. With our money habits, when we look honestly at the areas we've been avoiding, we can identify the underlying motivations for our spending, investing or giving -- and transform our bad habits into behaviors that serve our best interests.
For instance, perhaps you've had trouble saying no to a friend or family member who repeatedly asks for money. That's your inner Caretaker at work. But such behavior may be masking a fear that your relationship wouldn't be as close if you phased out your financial support. By addressing your anxiety head-on, you can also help your friend or family member transition to financial self-sufficiency.
3. Breathe
Take a minute right now to breathe deeply into your lower abdomen. Don't force yourself to hold your breath or breathe too slowly, but instead relax all tension and let gravity pull the oxygen into the lowest part of your lungs. As you do this, totally relax your stomach muscles and solar plexus. It is virtually impossible to be anxious about money with a relaxed solar plexus and belly. If you use yoga to create real relief during moments of acute financial stress, you can avoid making rash decisions -- for instance, bailing out of a sound investment strategy prematurely. That, in turn, will help you live the financial life you most yearn for in the long term.
4. Focus
In yoga, we learn to concentrate our attention on the present moment. The trick is to do that in life as well, learning to focus on one thing at a time and resisting the mind's tendency to jump and shift. When you eat a meal, chew your food a little longer and try not to talk. When you walk, pay attention to your breathing and notice how your senses respond to the people, the sounds and even the smells you encounter. When you talk with someone, listen deeply -- noticing his or her expression and words -- rather than daydreaming about a new lighting fixture you've been eyeing. In short, no matter what you're doing, give it your full attention, putting aside for a time all thoughts of what's next on your agenda. When your experience is pleasing to the senses and you give it your full, undivided attention, the joy you experience will be multiplied many times over, without having to spend more money. Full attentive presence enhances pleasure in a way money never can."
Published June 2, 2008
Wednesday, May 14, 2008
BYOM
I love Bring Your Own Mat/BYOM!! This year we are back outside, promoting yoga and our healthy lifestyles (I love the curious stares). 2008 kicked off last week at Loose Park with a few willing to venture out into what was actually a pretty chilly morning. But, it was beautiful and we all felt great after our practice. This year we have decided to travel around to various parks in the KC area. If you have a favorite park you would like to see BYOM at, do not hesitate to make your suggestion. Your park may be the next one we visit. Stay tuned - BYOM will be back out in June. -em
Tuesday, May 6, 2008
How do you live mindfully?
I stumbled upon an awesome quote in a Yoga Journal ad!! Enjoy. Namaste, em
"I cultivate gratitude for the heart's capacity to experience, by listening to the way feelings register in my body during my practice. Particularly in poses where balance and trust are involved. It is in this way that I stay responsive to the constant evolution of my life's path, and to how my experience on this planet can be of service at this exquisite moment in time." -Jenny Sauer-Klein
"I cultivate gratitude for the heart's capacity to experience, by listening to the way feelings register in my body during my practice. Particularly in poses where balance and trust are involved. It is in this way that I stay responsive to the constant evolution of my life's path, and to how my experience on this planet can be of service at this exquisite moment in time." -Jenny Sauer-Klein
Wednesday, April 30, 2008
Rediscover your breathing
(From A Morning Cup of Stretching by Beth Pierpoint)
Breathing is an important part of stretching. Breathing provides oxygen. Oxygen is carried by the blood to the muscles to help get rid of the toxins that make you stiff and sore. Tight muscles are just that-tight. You stretch to help lengthen the tight muscles. If you hold your breath while you stretch, you cannot get the oxygen and the blood to the muscles to help get rid of those toxins. So, breathing and stretching go hand in hand. We've all been told when we're stressed to "stop and take a deep breath." There really is scientific evidence that the deep breath helps reduce muscle tension. -em
Breathing is an important part of stretching. Breathing provides oxygen. Oxygen is carried by the blood to the muscles to help get rid of the toxins that make you stiff and sore. Tight muscles are just that-tight. You stretch to help lengthen the tight muscles. If you hold your breath while you stretch, you cannot get the oxygen and the blood to the muscles to help get rid of those toxins. So, breathing and stretching go hand in hand. We've all been told when we're stressed to "stop and take a deep breath." There really is scientific evidence that the deep breath helps reduce muscle tension. -em
Monday, April 28, 2008
Bad Blogger
So, I've been doing a really bad job, and I intend to change that. Life has been at a point where I had too much on my plate, but I'm working on changing that, so thank you, for continuing to support me and our journey.
Our EarthWalk team, "Our Karma Yoga," had a great time at the walk last weekend. Thanks to those who came out to support our local retailers working to make our world a better place.
I know we haven't updated the videos as promised, but that is going to be changing too. We have new devices that will make it sooo much easier, so look for those to be updating soon.
Lastly, I want to continue to express my gratitude to those who are participating in yoga in the Barefoot Yoga Studio. We have the same bunch still participating that joined on when the studio first opened to business. And... we're growing! One student is training to become a yoga teacher and she is going to be using the space for her classes on Wed. nights. Good luck to Kat and her class! namaste, em
Wednesday, April 2, 2008
What to eat as a yogini
So, you practice yoga... now what? You try to attend classes as often as possible, you mix up your instructors, or stick to your favorite, but above all, you find comfort in how your body feels during and after your yoga practice. As you continue the journey, you maybe begin to question other areas of your life... such as why do I say and behave certain ways, why do I carry tension in various parts of my body, and why do I eat this or that "comfort" food? This is truly the fun of yoga!! It demands you take a closer look at who you are and why you are the way you are. Just for today, let's take a closer look at food...
(From yogajournal.com)
You know your diet is working well when you feel your system is supported rather than depleted by your practice.
By Mary Taylor and Lynn Ginsburg
The practice of yoga is inherently individual, directly experienced within the solitary confines of the body's internal landscape. And why you choose to practice yoga is also personal, with as many goals for yoga as there are different personalities and life histories. But while you approach the sticky mat with your own unique body type, physical geometry, injuries, quirks, and habits, what you are ultimately seeking through the practice of yoga is the universal form. By working with your own individual patterns within the universal form of the asanas, what you probably hope to discover is a place of balance.
Eating can also be considered a practice in which you seek universal balance. Like yoga, eating is a highly personal activity-you learn to adapt your needs to the many popular nutritional systems and diets. Developing a mindful eating practice can provide a ground that truly supports and nurtures your yoga.
But in developing this kind of supportive nutritional practice, one of the joys and challenges is understanding that (as with everything else in yoga) there is no easy "one size fits all" solution for finding the right foods.
If you would like to read the rest of this article: http://www.yogajournal.com/lifestyle/9
-em
(From yogajournal.com)
You know your diet is working well when you feel your system is supported rather than depleted by your practice.
By Mary Taylor and Lynn Ginsburg
The practice of yoga is inherently individual, directly experienced within the solitary confines of the body's internal landscape. And why you choose to practice yoga is also personal, with as many goals for yoga as there are different personalities and life histories. But while you approach the sticky mat with your own unique body type, physical geometry, injuries, quirks, and habits, what you are ultimately seeking through the practice of yoga is the universal form. By working with your own individual patterns within the universal form of the asanas, what you probably hope to discover is a place of balance.
Eating can also be considered a practice in which you seek universal balance. Like yoga, eating is a highly personal activity-you learn to adapt your needs to the many popular nutritional systems and diets. Developing a mindful eating practice can provide a ground that truly supports and nurtures your yoga.
But in developing this kind of supportive nutritional practice, one of the joys and challenges is understanding that (as with everything else in yoga) there is no easy "one size fits all" solution for finding the right foods.
If you would like to read the rest of this article: http://www.yogajournal.com/lifestyle/9
-em
Tuesday, March 18, 2008
Bodies Revealed
I understand the controvery surrounding the current exhibit at Union Station, "Bodies Revealed," but I went this past weekend and I am so grateful for my experience. I took 2 hours to absorb everything and the next day taught 2 yoga classes, with a completely different/new outlook. If you are at all interested in what is going on inside your body and how it works, consider this exhibit. I am fascinated with the muscles and bones, as it's just the nature of my profession, but all of it was very cool, from getting a closer look at the digestive system, circulatory system, and all of our senses, to just being able to completely "get" the whole picture. I feel I have changed for the better. I have taught 6 classes and trained a few clients since attending this exhibit and each class I was better at understanding exactly what was going on with each of my participants. And for that, I am grateful. I am glad this exhibit exists and hope you'll take the time to learn a little more, as we all live within our body; a body which is a gift we are blessed to have received and strive to take care of everyday. namaste! -em
Saturday, March 15, 2008
Pranayama (BREATHING)
Pranayama Tips: Position, props, and partners can all assist you in breathwork.
By Tony Briggs (www.yogajournal.com)
1.Supine Position. The basic techniques of pranayama are best learned lying down; you won't be distracted by the challenge of maintaining a stable, upright, seated posture, and you can use a bolster to help expand your chest. Fold a blanket into a bolster—about 3 inches thick, 5 inches wide, and 30 inches long. Use a second blanket to form a thin pillow and lie back so the thin bolster supports your spine from just above your sacrum to the top of your head.
2. Seated Position. The optimal position for pranayama is a simple seated meditative pose—Sukhasana, Siddhasana, or Half or Full Lotus Pose—with the addition of jalandhara bandha, the chin or throat lock. To perform jalandhara bandha, raise the top of your sternum toward your chin, tuck the hinge of your jaw toward your inner ear, and softly lower your chin toward your sternum.
3. Feedback. In pranayama you strive to distribute your breath evenly throughout your entire lungs—top and bottom, left and right, front and back. At first, you may have a hard time sensing the parts of your lungs that aren't opening; a gentle, steady touch (and verbal feedback) from a yoga buddy can increase your awareness and help you learn to breathe fully and evenly.
4. Props.You can use props to help you sense where your lungs may not be expanding fully. Belts cinched snugly around your rib cage—one up near the collarbones and one around your floating ribs—will quickly show you which parts of your lungs you tend to neglect. You can also bring awareness to the contact between your back and your bolster to see whether you tend to breathe more with the upper or lower portions of your back lungs.
By Tony Briggs (www.yogajournal.com)
1.Supine Position. The basic techniques of pranayama are best learned lying down; you won't be distracted by the challenge of maintaining a stable, upright, seated posture, and you can use a bolster to help expand your chest. Fold a blanket into a bolster—about 3 inches thick, 5 inches wide, and 30 inches long. Use a second blanket to form a thin pillow and lie back so the thin bolster supports your spine from just above your sacrum to the top of your head.
2. Seated Position. The optimal position for pranayama is a simple seated meditative pose—Sukhasana, Siddhasana, or Half or Full Lotus Pose—with the addition of jalandhara bandha, the chin or throat lock. To perform jalandhara bandha, raise the top of your sternum toward your chin, tuck the hinge of your jaw toward your inner ear, and softly lower your chin toward your sternum.
3. Feedback. In pranayama you strive to distribute your breath evenly throughout your entire lungs—top and bottom, left and right, front and back. At first, you may have a hard time sensing the parts of your lungs that aren't opening; a gentle, steady touch (and verbal feedback) from a yoga buddy can increase your awareness and help you learn to breathe fully and evenly.
4. Props.You can use props to help you sense where your lungs may not be expanding fully. Belts cinched snugly around your rib cage—one up near the collarbones and one around your floating ribs—will quickly show you which parts of your lungs you tend to neglect. You can also bring awareness to the contact between your back and your bolster to see whether you tend to breathe more with the upper or lower portions of your back lungs.
Saturday, March 8, 2008
Addicted!
Okay, so I know as part yoga you are supposed to let go of many things: competition, expectations, judgement, and so forth. So, I am sure proclaiming my addiction is not very "yoga" of me. However, I just have to share. I am completely addicted to peppermint essential oil. I swear by this stuff. It is totally invigorating and uplifting. I try to put some on before I teach any class (anybody notice lately how fresh I smell?!). I have some on right now! I was no stranger to peppermint and many other essential oils, but I wasn't really into it. Then about 5 weeks ago I was at my hair stylist's and she put some on me and I was a changed woman! Let me tell you, at only about $6/bottle at Whole Foods, there is no reason any of us should be without. Benefits of peppermint include soothing digestion, improving concentration, heartburn, headaches, depression, and more (check out the website of Young Living- my favorite independent distributor of essential oils). -em
Monday, March 3, 2008
Yo-ga! Yo-ga! Yo-ga!
(courtesy of realage.com- I love those guys!!)
These days, yoga gets more love than whoever’s starring in The Bachelor. And for good reason.
Yoga reduces blood pressure, lowers heart rate, decreases stress hormones, and increases three relax-it’s-okay compounds.
The Feel-Good Three
Talk about a natural high. Yoga has been shown to boost blood levels of serotonin, dopamine, and endorphins -- three natural feel-good substances. Serotonin is a neurotransmitter that makes you feel cheerful and content. Dopamine is a brain chemical closely tied to the pleasure centers of the brain. And endorphins? Those are the opiate-like compounds that produce a sense of well-being. Go big three!
Quick Start
And the best news: You can get the benefits of yoga from a single exercise or a full-fledged class.
These days, yoga gets more love than whoever’s starring in The Bachelor. And for good reason.
Yoga reduces blood pressure, lowers heart rate, decreases stress hormones, and increases three relax-it’s-okay compounds.
The Feel-Good Three
Talk about a natural high. Yoga has been shown to boost blood levels of serotonin, dopamine, and endorphins -- three natural feel-good substances. Serotonin is a neurotransmitter that makes you feel cheerful and content. Dopamine is a brain chemical closely tied to the pleasure centers of the brain. And endorphins? Those are the opiate-like compounds that produce a sense of well-being. Go big three!
Quick Start
And the best news: You can get the benefits of yoga from a single exercise or a full-fledged class.
Monday, February 25, 2008
Nifty
Hey everyone! If you're crazed like me by trying NOT to use plastic bags at the stores, I want to let you know about a nifty, little gadget bag my mom and I found at Target (go figure- they've got it all!). They are selling cool, little red bags for $.99 that zip up into themselves to form what looks almost like a wallet. So... they fit perfectly into a purse or pocket... making it MUCH easier to remember your bag at the store. If you're still fine with using plastic bags every time you make a purchase, please realize they estimate, world-wide, each person uses 1,000 bags a year. Bags that don't go anywhere. That will be here forever. -em
(to view these bags, visit www.greenbag.info)
(to view these bags, visit www.greenbag.info)
Thursday, February 21, 2008
A closer look at Downward Facing Dog
According to Yoga Journal, Downward Facing Dog, in Sanskrit, Adho Mukha Svanasana (AH-doh MOO-kah shvah-NAHS-anna)adho = downward, mukha = face, svana = dog,
Calms the brain and helps relieve stress and mild depression
Energizes the body
Stretches the shoulders, hamstrings, calves, arches, and hands
Strengthens the arms and legs
Helps relieve the symptoms of menopause
Relieves menstrual discomfort when done with head supported
Helps prevent osteoporosis
Improves digestion
Relieves headache, insomnia, back pain, and fatigue
Therapeutic for high blood pressure, asthma, flat feet, sciatica, sinusitis.
So, what are you waiting for?! Let's "DOWN DOG!!" -em
Calms the brain and helps relieve stress and mild depression
Energizes the body
Stretches the shoulders, hamstrings, calves, arches, and hands
Strengthens the arms and legs
Helps relieve the symptoms of menopause
Relieves menstrual discomfort when done with head supported
Helps prevent osteoporosis
Improves digestion
Relieves headache, insomnia, back pain, and fatigue
Therapeutic for high blood pressure, asthma, flat feet, sciatica, sinusitis.
So, what are you waiting for?! Let's "DOWN DOG!!" -em
Saturday, February 16, 2008
EarthWalk 2008: Our Karma Yoga
Join my team!!! The 2008 Kansas City EarthWalk is April 19th and I have formed a team, "Our Karma Yoga." EarthWalk and EarthFest are hosted by a local organization called Bridging The Gap. "Bridging The Gap works to make the Kansas City region sustainable by connecting environment, economy, and community. Bridging The Gap is all about interconnectedness and helping citizens, businesses and government understand the impact of our decisions and behavior on our present and future community and world," (www.bridgingthegap.org). This year's EarthWalk is scheduled for April 19th. The walk begins at 9:00 at Theatre In The Park, which is located at Shawnee Mission Park (a beautiful part of our KC Metro). Our team, "Our Karma Yoga", will be participating in the long route, which is 2.7 miles, non-competitive. It is handicap accessible and strollers, wagons, and leashed dogs are permitted on the walk route. As fellow yoga enthusiasts, it would mean so much to me to have you join our team and be a part of this amazing event. Why did I name our team, "Our Karma Yoga?" According to Wikipedia, "Karma yoga (Sanskrit: कर्म योग), or the "discipline of action," is based on the teachings of the Bhagavad Gita. One of the four pillars of yoga, Karma yoga focuses on the adherence to duty (dharma) while remaining detached from the reward." During our yoga classes, we are participating in hatha yoga. Again, from Wikipedia, "Hatha Yoga is what most people in the West associate with the word 'Yoga' and is practiced for mental and physical health throughout the West." In other words, hatha yoga is the physical poses/postures, as well as the breathing and meditation/relaxation will do in our classes. Yet, we all know, yoga continues off of our mats. I feel it is extremely important that we find something in our lives that is important to us, that we do to make a difference in our world. Some help rescue animal shelters, others foster children. For me, it's stepping in and continuing to learn how I can help my environment. While I am pale in comparison to others that do so much more than me, I am actively learning more about how I can help our community. One way is by participating in EarthWalk and EarthFest, and inviting you to join us. To join "Our Karma Yoga," simply log on to and click on "EarthWalk and EarthFest" in the left side column. Then click on "Join a Team" on the right side. You can join as an individual or family. Invite your friends! Everyone is welcome to join our team. Immediately after our walk is EarthFest. Please feel free to stick around and visit the many vendors that will be sharing ways we can continue to live greener. I look forward to seeing you on Earth Day, April 19th! -em
Thursday, February 14, 2008
Partner Yoga
Happy Valentine's Day! A day we express our love to others, whether it's loving ourselves, our pets, parents, children, friends, or a significant other. Partner Yoga is a beautiful way to express your love with someone else (you could try and do these poses with a pet, as well -- yes, there is such a thing as yoga classes with your dog. While performing my Sun Salutations each morning this week, I've had to learn to Chattarunga without squishing a kitty!! It's been fun watching how intrigued my cats are with yoga.) You really can just google "partner yoga" and find some wonderful sites as well, but I wanted to highlight some fun poses for you to explore with someone. During partner yoga you will feel additional benefits and find new meaning in the poses. It's fun; feel free to laugh and enjoy each other. If any of my descriptions confuse you, do not hesitate to ask for further clarification. So... here it goes!
- Mountain Pose, back to back. This one is pretty easy to visualize. Stand in mountain, facing away from one another, with your backs gently touching. Enjoy the breath of one another (you can even work on matching your breath). Open yourself to the connection of touch. A wonderful way to begin your partner yoga practice -- checking in with yourself and your partner.
- Warrior I, back to back. Again, you begin facing away from one another. Both will perform Warrior I with the same foot forward (so, both with the right leg in front). You are standing very close to one another, so the legs overlap, but you aren't actually touching. You can, of course, stand closer and touch, or you can reach your arms up and find one another's fingertips or hands.
- From Warrior I, you can open into Reverse Warrior (this is a deeper pose for the lower back, so listen to your body and never force). You will reach your front arm up and back, finding your partner's hand and unite!
- Revolved Triangle, back to back. Again, you will be performing the pose with the same leg forward, facing away from one another (do you forget on all of these poses to do both sides!!). So, assuming the right leg is forward, come down into revolved triangle, pretty close to one another, with your legs overlapping. As you twist, open up toward each other, marrying your palms together. You can look at one another, up to the united palms, or you may choose to close your eyes, feeling within.
- Warrior III, facing one another. Holding hands, or holding each other's wrists, walk away from each other, arms stretching out long and then begin to lift one leg. Does your partner help or hinder your balance??
- Tree, standing side by side. Wrap your arms around each other's waists and raise your outside knee and outside arm. Again, easier or harder?
- Balancing 1/2 Moon, backs together. Still working on balance, lower opposite hands to the ground and raise opposite legs (so one person has the right leg and right arm down and the other has the left leg and left arm down). Use your sense of touch to stabilize your balance by gently relying on your partner's back, helping one another to open deeper into the pose.
-Chair Pose, backs together. Press your backs into one another and walk your feet away from each other, so you are now standing in a diagonal. Squat down into chair and continue to press back into each other. Sink maybe all the way, until your thighs are parallel with the floor.
- Mountain to Wheel, taking turns. This pose will not be performed together, but uses the assistance of a partner. One person stands in mountain and the other faces them, wrapping their arms around their partner's waist, perhaps standing in a staggered-leg stance. From mountain, gently bend back, pressing into your partner's arms and reach overhead, working your hands down toward the floor--maybe touching it! When ready, carefully lift back to mountain and switch.
- Handstand and Forward Fold, rotating partners. Now this one is tricky, but it is great and builds trust with your partner (if your partner is a dog, you may want to omit this one!!). Standing, both facing the same way, the person behind lifts into a handstand, placing their feet at their partner's shoulders. The front person grabs a hold of their partner's feet and begins to forward fold, lowering their partner down in front of them, placing their feet back on the ground. Now, the front person is in the back, ready to perform their handstand!! Continue as far as space with allow and try not to get dizzy!
- Wheel and Cow. One partner lifts into wheel, the other partner crawls underneath and performs cow. A fun combo and you must trust your partner in wheel not to collapse on to you!! Don't forget to switch.
- Child's Pose and Fish. One partner comes into child's and the other sits on top of them, "tail to tail." The person on top gently rolls back, opens up to the sky, expanding their chest, and releases their body. Don't worry about crushing your partner in child's. This combo feels amazing to each person-- a must to try!
- Owl with a Spinal Twist, back to back. A great final pose before entering relaxation (remember you can do some massage before beginning relaxation together in corpse). Owl is sitting in Easy Pose. With your backs pressing against each other, place one hand on your thigh (each going to the right or to the left thigh), and place your other hand further back on their thigh. So, your both doing a spinal twist to your right or left, making a complete circle.
HAVE FUN, bonding through Partner Yoga. -em
- Mountain Pose, back to back. This one is pretty easy to visualize. Stand in mountain, facing away from one another, with your backs gently touching. Enjoy the breath of one another (you can even work on matching your breath). Open yourself to the connection of touch. A wonderful way to begin your partner yoga practice -- checking in with yourself and your partner.
- Warrior I, back to back. Again, you begin facing away from one another. Both will perform Warrior I with the same foot forward (so, both with the right leg in front). You are standing very close to one another, so the legs overlap, but you aren't actually touching. You can, of course, stand closer and touch, or you can reach your arms up and find one another's fingertips or hands.
- From Warrior I, you can open into Reverse Warrior (this is a deeper pose for the lower back, so listen to your body and never force). You will reach your front arm up and back, finding your partner's hand and unite!
- Revolved Triangle, back to back. Again, you will be performing the pose with the same leg forward, facing away from one another (do you forget on all of these poses to do both sides!!). So, assuming the right leg is forward, come down into revolved triangle, pretty close to one another, with your legs overlapping. As you twist, open up toward each other, marrying your palms together. You can look at one another, up to the united palms, or you may choose to close your eyes, feeling within.
- Warrior III, facing one another. Holding hands, or holding each other's wrists, walk away from each other, arms stretching out long and then begin to lift one leg. Does your partner help or hinder your balance??
- Tree, standing side by side. Wrap your arms around each other's waists and raise your outside knee and outside arm. Again, easier or harder?
- Balancing 1/2 Moon, backs together. Still working on balance, lower opposite hands to the ground and raise opposite legs (so one person has the right leg and right arm down and the other has the left leg and left arm down). Use your sense of touch to stabilize your balance by gently relying on your partner's back, helping one another to open deeper into the pose.
-Chair Pose, backs together. Press your backs into one another and walk your feet away from each other, so you are now standing in a diagonal. Squat down into chair and continue to press back into each other. Sink maybe all the way, until your thighs are parallel with the floor.
- Mountain to Wheel, taking turns. This pose will not be performed together, but uses the assistance of a partner. One person stands in mountain and the other faces them, wrapping their arms around their partner's waist, perhaps standing in a staggered-leg stance. From mountain, gently bend back, pressing into your partner's arms and reach overhead, working your hands down toward the floor--maybe touching it! When ready, carefully lift back to mountain and switch.
- Handstand and Forward Fold, rotating partners. Now this one is tricky, but it is great and builds trust with your partner (if your partner is a dog, you may want to omit this one!!). Standing, both facing the same way, the person behind lifts into a handstand, placing their feet at their partner's shoulders. The front person grabs a hold of their partner's feet and begins to forward fold, lowering their partner down in front of them, placing their feet back on the ground. Now, the front person is in the back, ready to perform their handstand!! Continue as far as space with allow and try not to get dizzy!
- Wheel and Cow. One partner lifts into wheel, the other partner crawls underneath and performs cow. A fun combo and you must trust your partner in wheel not to collapse on to you!! Don't forget to switch.
- Child's Pose and Fish. One partner comes into child's and the other sits on top of them, "tail to tail." The person on top gently rolls back, opens up to the sky, expanding their chest, and releases their body. Don't worry about crushing your partner in child's. This combo feels amazing to each person-- a must to try!
- Owl with a Spinal Twist, back to back. A great final pose before entering relaxation (remember you can do some massage before beginning relaxation together in corpse). Owl is sitting in Easy Pose. With your backs pressing against each other, place one hand on your thigh (each going to the right or to the left thigh), and place your other hand further back on their thigh. So, your both doing a spinal twist to your right or left, making a complete circle.
HAVE FUN, bonding through Partner Yoga. -em
Sunday, February 10, 2008
Challenge!
I challenge all of you to join me, every morning this week, as soon as we wake up, to complete 10 Sun Salutations- Inhale: Upward Salute, Exhale: Forward Fold, Inhale: Lunge, Exhale: Downward Facing Dog, Inhale: Plank, Exhale: Chattarunga, Inhale: Upward Facing Dog, Exhale: Downward Facing Dog, Inhale: Lunge, Exhale: Forward Fold, Inhale: Upward Salute, Exhale: Chair. Then, let's get back together and report, how did we feel? Did we notice it positively affecting our morning, our day, our outlook? I'll be thinking about you as I salute the sun!! -em
Monday, February 4, 2008
STRESS!!!!
You’re at your wit’s end. All day your boss was on the warpath, and all night your kids screamed and fought with one another. Now it’s 10 p.m. There are piles of bills crowd the counter and dirty dishes line the sink. All you want to do is relax. You plop yourself in your favorite chair, reach for the remote and start surfing.
Sound familiar? Tuning out the world is one of the most common responses to stress. But it’s not necessarily the most effective one. In fact, stress-management experts say stress reduction requires attention and discipline. Activities that actually reduce stress include daily exercise, finding constructive outlets for your emotions, socializing, performing relaxation exercises and eating a healthy diet.
None of these methods may eliminate your stress entirely, but they can help you balance your stress with positive experiences, to help you maintain a healthier mind and body.
Research shows that practicing stress management is not merely about helping you live a more pleasant life. It also can help you live a longer one.
Relaxation techniques are commonly used to reduce stress. Most are easy to learn. To get good at them, you have to practice. It is probably best not to try them for the first time when you are under enormous stress.
Practice the "Relaxation Response" and Similar Techniques
Recognizing that some people who practice meditation are capable of reducing their heart rate, blood pressure and oxygen consumption, Harvard's Herbert Benson, M.D., set out several decades ago to understand how they do it. He developed a simple practice that focuses on the qualities in meditation that create relaxation and reduce stress.
Here's how: Every day, plan to spend some time at rest (not asleep). Sit somewhere comfortable, close your eyes and relax your muscles. Focus on breathing regularly. Continuously repeat one word. Repeat it aloud or in your mind. It should be a simple word, such as "relax" or "easy," a religious word or phrase, or a meaningless word like the "om" used in transcendental meditation. Continue regular breathing with your muscles relaxed.
Learn Progressive Muscle Relaxation
This technique allows you to relax your entire body. Start at your head. Tense your facial muscles by clenching your teeth and furrowing your brow. Hold the tension for five to 10 seconds, and then release it. Next, tense your shoulder muscles by shrugging them and tucking in your chin. Hold the tension for five to 10 seconds, then release. Next, tense your arm muscles by making fists. Hold the tension for five to 10 seconds, then release. Continue to tighten and release each group of muscles in your body until you have worked all the way down to your toes. Picture the tension evaporating as you release each muscle. Focus on the warmth and heaviness of the body parts as they relax.
Do Visualization
Visualizing is a good way to remove yourself mentally from a stressful situation. Sit or lie somewhere comfortable. Close your eyes. Practice the progressive muscle relaxation exercise outlined above. Allow thoughts to pass through your mind without actually "thinking" about them. Imagine you are somewhere that makes you feel good, such as the beach or the woods, a spot where you have spent a restful vacation or a beautiful place you can picture even if you have never visited. Breathe slowly and deeply until you feel relaxed. Focus on all five senses. Imagine what you see, feel, hear, taste and smell. Continue to visualize yourself in this place for five to 10 minutes. Then gradually return your focus to the room you are in and end the visualization exercise.
Practice Relaxed Breathing Exercises
Take a deep breath in and out. Did you feel your chest expand and contract? Did your shoulders go up as you drew air into your lungs? This is how many adults breathe. But to breathe more efficiently — and to promote relaxation — we need to look to the way we breathe while asleep.
When in a relaxed sleeping state, we usually breathe from our diaphragm, which is the muscle between the abdomen and the chest. When breathing through the abdomen, the chest and shoulders remain relatively still while the abdomen rises and lowers with each breath. The type of breathing we do while sleeping takes less effort and is typically more efficient than the breathing we do while awake. As a result, abdomen breathing is more relaxing.
How can you practice relaxed breathing?
Lie flat on your back. Place your feet slightly apart. Lightly rest one hand on your abdomen, just near your navel. Rest your other hand on your chest. Inhale through your nose and calmly exhale through your mouth until you've emptied most of the air from your lungs. Focus on your breathing and watch which hand is moving.
As you slowly count to four, gently inhale, slightly distending your abdomen to make it rise. Imagine warmth flowing into your lungs and to all parts of your body. Pause for one second. Then as you slowly count to four, gently exhale, letting your abdomen slowly fall and your diaphragm relax. Pause for another second. Repeat this process five to 10 times. When you become familiar with the process, you can practice relaxed breathing while seated and, then, while standing. -em
Sound familiar? Tuning out the world is one of the most common responses to stress. But it’s not necessarily the most effective one. In fact, stress-management experts say stress reduction requires attention and discipline. Activities that actually reduce stress include daily exercise, finding constructive outlets for your emotions, socializing, performing relaxation exercises and eating a healthy diet.
None of these methods may eliminate your stress entirely, but they can help you balance your stress with positive experiences, to help you maintain a healthier mind and body.
Research shows that practicing stress management is not merely about helping you live a more pleasant life. It also can help you live a longer one.
Relaxation techniques are commonly used to reduce stress. Most are easy to learn. To get good at them, you have to practice. It is probably best not to try them for the first time when you are under enormous stress.
Practice the "Relaxation Response" and Similar Techniques
Recognizing that some people who practice meditation are capable of reducing their heart rate, blood pressure and oxygen consumption, Harvard's Herbert Benson, M.D., set out several decades ago to understand how they do it. He developed a simple practice that focuses on the qualities in meditation that create relaxation and reduce stress.
Here's how: Every day, plan to spend some time at rest (not asleep). Sit somewhere comfortable, close your eyes and relax your muscles. Focus on breathing regularly. Continuously repeat one word. Repeat it aloud or in your mind. It should be a simple word, such as "relax" or "easy," a religious word or phrase, or a meaningless word like the "om" used in transcendental meditation. Continue regular breathing with your muscles relaxed.
Learn Progressive Muscle Relaxation
This technique allows you to relax your entire body. Start at your head. Tense your facial muscles by clenching your teeth and furrowing your brow. Hold the tension for five to 10 seconds, and then release it. Next, tense your shoulder muscles by shrugging them and tucking in your chin. Hold the tension for five to 10 seconds, then release. Next, tense your arm muscles by making fists. Hold the tension for five to 10 seconds, then release. Continue to tighten and release each group of muscles in your body until you have worked all the way down to your toes. Picture the tension evaporating as you release each muscle. Focus on the warmth and heaviness of the body parts as they relax.
Do Visualization
Visualizing is a good way to remove yourself mentally from a stressful situation. Sit or lie somewhere comfortable. Close your eyes. Practice the progressive muscle relaxation exercise outlined above. Allow thoughts to pass through your mind without actually "thinking" about them. Imagine you are somewhere that makes you feel good, such as the beach or the woods, a spot where you have spent a restful vacation or a beautiful place you can picture even if you have never visited. Breathe slowly and deeply until you feel relaxed. Focus on all five senses. Imagine what you see, feel, hear, taste and smell. Continue to visualize yourself in this place for five to 10 minutes. Then gradually return your focus to the room you are in and end the visualization exercise.
Practice Relaxed Breathing Exercises
Take a deep breath in and out. Did you feel your chest expand and contract? Did your shoulders go up as you drew air into your lungs? This is how many adults breathe. But to breathe more efficiently — and to promote relaxation — we need to look to the way we breathe while asleep.
When in a relaxed sleeping state, we usually breathe from our diaphragm, which is the muscle between the abdomen and the chest. When breathing through the abdomen, the chest and shoulders remain relatively still while the abdomen rises and lowers with each breath. The type of breathing we do while sleeping takes less effort and is typically more efficient than the breathing we do while awake. As a result, abdomen breathing is more relaxing.
How can you practice relaxed breathing?
Lie flat on your back. Place your feet slightly apart. Lightly rest one hand on your abdomen, just near your navel. Rest your other hand on your chest. Inhale through your nose and calmly exhale through your mouth until you've emptied most of the air from your lungs. Focus on your breathing and watch which hand is moving.
As you slowly count to four, gently inhale, slightly distending your abdomen to make it rise. Imagine warmth flowing into your lungs and to all parts of your body. Pause for one second. Then as you slowly count to four, gently exhale, letting your abdomen slowly fall and your diaphragm relax. Pause for another second. Repeat this process five to 10 times. When you become familiar with the process, you can practice relaxed breathing while seated and, then, while standing. -em
Friday, February 1, 2008
Go Red
As I sit here today, wearing red, for "God Red for Women Heart Healthy Day," I felt it was imperitive I remind you of how important it is to take care of our hearts, women and men. From a yoga/holistic standout, we can think about how our heart is in the 4th chakra, represented by the color green, it symbolizes Air, Social Identity, Oriented to Self-Acceptance. This chakra is called the heart chakra and is the middle chakra in a system of seven. It is related to love and is the integrator of opposites in the psyche: mind and body, male and female, persona and shadow, ego and unity. A healthy fourth chakra allows us to love deeply, feel compassion, and have a deep sense of peace and centeredness. From a more scientific stance, KU MED (which many of you work for!) sent out a news letter sharing information about heart health. A few points I'd like to highlight: "Although you may think heart disease affects mostly men, the disease doesn't play favorites whe it comes to gender. In fact, heart disease is the leading cause of death for both women and men in the US (I read 1 in 4 women get heart disease). Prevention is an important part of heart health. A new study from Yale University shows that doing yoga three times a week can lower your risk of getting heart disease. Moreover, yoga improves heart health in both healthy individuals and those with diagnosed heart disease, says Satish Sivasankaran, MD, who conducted the study while training at Yale. He says that volunteers taking a six-week yoga-meditation program improved blood vessel function by 17 percent. Blood vessel function, also called endothelial function, is the way vessels contract and expand to aid blood flow and is a measure of healthy vessel function. However, study participants who had heart disease had close to a 70 percent improvement in endothelial function. Stress is known to increase the risk of coronary events. Both anxiety and type A behavior have been associated with coronary diseases. Yoga and meditation, on the other hand, are often recommended as a way to relieve stress. More reasons to take up yoga! -em
Tuesday, January 29, 2008
To Be Of Use
"The people I love the best
jump into work head first
without dallying in the shallows
and swim off with sure strokes almost out of sight.
They seem to become natives of that element,
the black sleek heads of seals
bouncing like half-submerged balls.
I love people who harness themselves, an ox to a heavy cart,
who pull like water buffalo, with massive patience,
who strain in the mud and the muck to move things forward,
who do what has to be done, again and again.
I want to be with people who submerge
in the task, who go into the fields to harvest
and work in a row and pass the bags along,
who are not parlor generals and field deserters
but move in a common rhythm
when the food must come in or the fire be put out.
The work of the world is common as mud.
Botched, it smears the hands, crumbles to dust.
But the thing worth doing well done
has a shape that satisfies, clean and evident.
Greek amphoras for wine or oil,
Hopi vases that held corn, are put in museums
but you know they were made to be used.
The pitcher cries for water to carry
and a person for work that is real." -Marge Piercy
This poem speaks of the type of work I thrive for and do, every day. I have chosen to surround myself with others that place this same value on work and hope that you feel your job is full-filling and worth waking up for every morning. -em
jump into work head first
without dallying in the shallows
and swim off with sure strokes almost out of sight.
They seem to become natives of that element,
the black sleek heads of seals
bouncing like half-submerged balls.
I love people who harness themselves, an ox to a heavy cart,
who pull like water buffalo, with massive patience,
who strain in the mud and the muck to move things forward,
who do what has to be done, again and again.
I want to be with people who submerge
in the task, who go into the fields to harvest
and work in a row and pass the bags along,
who are not parlor generals and field deserters
but move in a common rhythm
when the food must come in or the fire be put out.
The work of the world is common as mud.
Botched, it smears the hands, crumbles to dust.
But the thing worth doing well done
has a shape that satisfies, clean and evident.
Greek amphoras for wine or oil,
Hopi vases that held corn, are put in museums
but you know they were made to be used.
The pitcher cries for water to carry
and a person for work that is real." -Marge Piercy
This poem speaks of the type of work I thrive for and do, every day. I have chosen to surround myself with others that place this same value on work and hope that you feel your job is full-filling and worth waking up for every morning. -em
Sunday, January 27, 2008
Barefoot Fitness Yoga Studio READY!!!!
The studio is ready! After months of working, sometimes a lot, sometimes... not, the Barefoot Fitness Yoga Studio is finished. It looks so wonderful, feels great (you would be amazed how time gets away from you when you are down in the room), and is already booked for the first round of classes. Thank you so much to those of you who believed in me, without really knowing what you were signing up for, and taking the plunge into committing to the weekly yoga class. Please check out the pictures of the room on the bottom right of this page. You can see for yourself what a beautiful space is now available for yoga instruction (plus I get to use it as my personal yoga room-- a major bonus for my practice!!!). If you have questions about how you can become involved in participating with us in the Barefoot Fitness Yoga Studio do not hesitate to contact me. I know we will be able to work something out. -em
Thursday, January 24, 2008
A few books you ought to read
I've been thoroughly enjoying a few books. The first is, "This I Believe." For those of you that listen to npr, you may be familiar with the concept. It began as an on-air essay series in the 1950's and was recently brought back to the air and several of the essays, from then and now, by famous people and ordinary people, are compiled into a book. What's great is the essays are only a few pages long so you can read one or two whenever you have time. They are very thought-provoking, uplifting and inspiring. As a believer that yoga continues off of our mat, I think this is a great book to continue our practice of compassion, understanding and acceptance.
Another great book I have only begun to read is "To Be Of Use: The Seven Seeds of Meaningful Work," by Dave Smith, co-founder of Smith and Hawkin. So far I have found several quotes worth sharing with my private yoga clients and yoga classes. I hope I continue to enjoy the book, finding ways to be a better citizen.
Lastly, I was fortunate enough to hear Dr. Bill Larkin speak in L.A. about the power of positive thinking. He has a new book, "Growing the Positive Mind: The Emotional Gym," coming out and I cannot wait to read more about how to improve my outlook, which will carry through into my classes and hopefully into your hearts and minds. -em
Another great book I have only begun to read is "To Be Of Use: The Seven Seeds of Meaningful Work," by Dave Smith, co-founder of Smith and Hawkin. So far I have found several quotes worth sharing with my private yoga clients and yoga classes. I hope I continue to enjoy the book, finding ways to be a better citizen.
Lastly, I was fortunate enough to hear Dr. Bill Larkin speak in L.A. about the power of positive thinking. He has a new book, "Growing the Positive Mind: The Emotional Gym," coming out and I cannot wait to read more about how to improve my outlook, which will carry through into my classes and hopefully into your hearts and minds. -em
Subscribe to:
Posts (Atom)