It was a truly magical experience. The bride to be and her maid of honor (who had arranged for the yoga lesson with me) were absolutely lovely, sweet souls and the practice centered them for their big day. It anchored the whole party in the present moment which hopefully allowed them to enjoy the festivities to come in a deeper state. All participants left rejuvenated, ready to take on their day, focused, and truly relaxed. It was an honor to work with these beautiful, loving people.
A few weeks ago, I was lucky enough to conduct a yoga class with a wedding party at a beautiful country location overlooking a lake. It was one of the first fall weather days in Florida - a beautifully crisp early morning. The lake was crystal clear, its surface undisturbed and polished, and we practiced on a beautiful wooden deck underneath a gigantic oak tree through which the Florida sun streamed backed by an azure blue sky. We had a total of 8 attendees. It was a truly magical experience. The bride to be and her maid of honor (who had arranged for the yoga lesson with me) were absolutely lovely, sweet souls and the practice centered them for their big day. It anchored the whole party in the present moment which hopefully allowed them to enjoy the festivities to come in a deeper state. All participants left rejuvenated, ready to take on their day, focused, and truly relaxed. It was an honor to work with these beautiful, loving people.
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Yoga has many benefits on the physical, emotional, and mental plane.
On the physical level, regular practice will improve your flexibility, strength, and balance. The physical strength you acquire will make daily tasks easier; your posture will improve, and your body will move with greater ease. Yoga massages the internal organs and gets the lubrication around your joints flowing. Yoga is a complete self-care system that will improve and balance all the systems of your body. On an emotional level, you will garner the benefits of a more peaceful mind. Yoga teaches you to gently accept yourself and others, to breathe deeply which helps to release pent up energy from your system, and to approach life with a lighter attitude. Mentally, expect your mind to stop chattering so much and to experience greater clarity, concentration, and focus in all of your affairs. All of this sounds great and makes students want to commit whole-heartedly to the practice. And then, life happens. And we realize that we actually have to show up for yoga class (which requires discipline) to reap all these wonderful benefits. We have to show up regularly and incorporate what we learn into our daily lives. We have to be willing to act on our own behalf. We have to be willing to show up for ourselves in our lives. Here are the reasons why you want to make yoga a priority in your life: 1. Relaxation When you approach your life in a more relaxed state, everything starts to flow and fall into place easier. You will still be busy at work, but you won't let that busy-ness stress you out so much. You can breathe your way through it, apply some mental affirmations, and create some space around the tasks of your life. Your physical state will be steadier, your mental state calmer, and your emotions more even. 2. Stillness Yoga invites you into the stillness of your own being. When your mind chatter slows down, you are better able to tune in to the lower frequencies of the flow of your life. You will find yourself less anxious, and more balanced. Your intuition will speak to you louder and your ego mind will be quieted. This is the place where magic happens: you will feel guided by your own inner compass and learn to trust yourself and the flow of your day and life. 3. Compassion When you make time to take care of yourself, to prioritize your needs that yoga addresses, you are showing yourself compassion, gentleness, and understanding. When you treat yourself well, you will be better able to apply these principles to people in your life: family, friends, co-workers, employers. It will be easier to make a commitment to find the responsibility for your own happiness, letting others of the hook, and being able to deflect negative energy. 4. More God-Flow, Less Ego When you are in the flow of your life, "letting go and letting God", you ego is subdued and won't be calling the shots anymore. This a good thing as our ego thrives on drama, indecision, and confusion. You will feel clearer, have better insight, and will start feeling like you are flowing down stream in your day. 5. Balance Physical balance translates into mental balance. Yoga provides you with balanced energy throughout your day, helping you to flow with your natural down times. This will make it easier to deal with stressful situations and to have enough energy available to get through your day with ease. You will be drawn to a more balanced approach in your life, following your intuition to maybe read a book instead of surfing social media sites, and finding more activities that are deeply nurturing rather than distracting. 6. Time Making time for yoga will create more time in your day for you. By being more grounded in your own life, your day will seemingly flow slower. You will approach life calmer, steadier, and with greater balance. Your intuition will guide you to the important things in your day, and an ability to let go of those activities that do not matter as much. By making time for yourself and showing up on your yoga mat, you will also give yourself the gift of time, and increasing the quality of the time you spent on any activity greatly. The hardest part is showing up. Once your mat is rolled out and your bare feet hit the mat, you have already won. See you on the mat soon! Namaste! Excerpted from "Women Who Worry Too Much" by Holly Hazlett-Stevens, PhD
Breathing is a little peculiar: We absolutely have to do it to stay alive. Therefore, we can breathe automatically without any awareness at all, such as when we're asleep. Then again, we have a lot of voluntary control over how we breathe when we're awake. Because breathing is so basic and automatic, most people develop habits of breathing a certain at a particular baseline rate without ever noticing it. Physical activity as well as stressful events certainly can change these breathing patterns for a short time. But some people chronically breathe just a little bit faster than their bodies need. They also tend to take shallow breaths mostly from their chest. This is especially true for people prone to anxiety and worry. The subtle effects of this slight overbreathing build up over time. Hyperventilation eventually results, dramatically effecting both, the body and the mind. Usually people are breathing from some combination of their chest and their stomach. Breathing from the chest affects the body one way, while breathing from the stomach has an entirely different impact. That's why slow and deep stomach breathing is such a simple yet powerful relaxation technique. When you breath mostly from your chest, the part of your nervous system that increases your arousal and heart rate gets stimulated. Plus, you mostly use your chest muscles to do the work. Your chest muscles are not really designed for breathing the way that certain abdominal muscles are. In instances of extreme chest breathing, people will even feel sensations of tightness or pain the chest as these muscles get tired. On the other hand, taking deep breaths from your belly stimulates the branch of your nervous system linked to slowing the body down, resting, and relaxing. Your heart rate slows down, and food absorption becomes easier for your digestive system. This kind of breathing uses an abdominal muscle called the diaphragm , a large curved muscle located near the bottom of your rib cage. Some people call this breathing relaxation technique diaphragmatic breathing because the diaphragm is the muscle best equipped for breathing. The breath should start way down in the belly, which fully expands, resulting in a slow, flowing, continuous motion. The goal of this relaxation technique is to get your body back to breathing this way. Don't be surprised if this takes some effort and patience. You may have some strong chest-breathing habits to break. With enough practice, you can develop a new habit of slow and deep stomach breathing. You can also create the habit of checking in with your breathing frequently, then immediately shifting to diaphragmatic breathing if your breaths are fast, shallow, or erratic. Breathing Exercise I ~Breathe slowly and deeply~ 1. Put one of your hands on your chest and the other hand on your stomach. Continue breathing naturally. Which of your hands is moving? Are they both moving to some degree? This is a quick and easy way to see how much you normally breathe from your chest versus your stomach. 2. Next, try to shift your breathing so that only the hand on your stomach moves. Keep the hand on your chest as still as possible. Imagine taking each breath all the way down to the bottom of your stomach. With each inhalation, your belly should expand. If this isn't working, purposefully push your stomach out a little but just before you inhale. This will create a space for the air coming in. Feel free to take your hands off your chest and abdomen as you get the hang of breathing this way. 3. Keep your breathing smooth and fluid. Let the air come in gradually and evenly throughout each inhalation. Don't take a full breath all at once at the very beginning of the inhalation. Likewise, allow the air to escape gradually and evenly as you exhale. It might help to breathe only through your nose as you exhale. You can also try pausing a brief moment between each inhalation and exhalation. September 24, 2012 by James Speck
The full squat is one of the most basic and fundamental human postures. Due to industrialized society’s heavy reliance on chairs and modern footwear however, it has become a position that many people have difficulty achieving. Born to Squat The full or deep squat refers to a position where the knees are flexed to the point that the back of the thighs rest against the calves with the heels remaining flat on the floor. Young children under the age of four will instinctively go into a deep squat when they want to reach for something low, and often hold themselves in a stable squatting position to engage in play. Among Asian adults, squatting often replaces sitting. So what happens to Westerners, as we grow into adults, that causes us to lose this ability? This is primarily a case of use it or lose it. Many cultures throughout history would rely on the squatting posture as a means of performing work, eating meals, or resting. Modern society has all but eliminated the need to squat in our daily lives. A second reason relates to the design of modern footwear that often features an elevated or raised heel. Habitual shoe wearing causes a shortening of the calf muscles and Achilles tendon, and a gradual loss of the ankle mobility required to properly do a squat. This often leads people to perform a variation called the Western squat, where the heels remain propped up in the air. Fortunately, many of the adverse effects brought on from frequent sitting, improper footwear, and squat avoidance are reversible. When performed correctly, the full squat carries many benefits for physical health. Squatting can be performed as a body weight exercise, to reach something on the ground, or simply as a rest position. Health Benefits of the Full Squat Ankle Mobility: Limited ankle dorsiflexion range of motion is a common problem linked to a number of other issues in the body, including overpronation, bad posture, and runner’s knee. A loss of ankle mobility is caused by both inflexibility in the calf muscles and Achilles tendon, and stiffness in the joint. A proper squat, with the heels flat on the floor, requires good flexibility at the ankle. Getting into and maintaining a full squat is a great way to improve ankle mobility and restore full range of motion. Back Pain Relief: Many people have an excessive curvature in their low back as a result of the pelvis being pulled down in the front by tight hip flexor muscles. During a full depth squat the pelvis rotates backward, allowing the spine to elongate. This stretches the tight or shortened muscles in the low back. The body’s position in a deep squat also produces a traction effect that decompresses the spine by creating space between the individual segments of the back. Hip Strengthening: In a person whose hip muscles are weak, you’ll often see their legs move inward (adduct) and internally rotate when they perform closed-chain movements, like jumping or going down stairs. This adducted, internally rotated position puts the knee at an awkward angle and can lead to injuries. A full squat moves the hips in the opposite position, abduction and external rotation. The squat strengthens the muscle groups responsible for performing these actions, allowing them to better control the position of the entire leg. Glute Strengthening: The gluteus maximus is one of the largest muscles in the body, and with good reason. The muscle comprises the bulk of the buttock region and is integral to performing many activities we do on a daily basis like walking, lifting, and running. The glute max is also an important stabilizer muscle of the trunk and leg. EMG studies have shown that during a squat the glute muscles become targeted only after descending past the half way point. This means the same strengthening benefit cannot be achieved from only squatting in a partial range of motion. Coming in and out of a deep squat is by far one of the most effective ways to strengthen the glutes. Not many people are going to complain about having a firmer backside. Posture Correction: The cumulative effect of working on the areas listed above is an overall improvement in both static and dynamic posture. When joint mobility and lower body strength are restored the entire muscular-skeletal system will naturally be able to assume better alignment, which has a tremendous impact on the way we look, feel, and move. The full squat is a way to reverse some of the bad habits the body has assembled from our modern lifestyle. The Modern Squat When a person not used to performing a full squat attempts to squat down, often times their heels will lift off the floor, or they will fall backwards. These are two signs of a loss of ankle flexibility. Many adults instinctively go into the Western squat because it has become physically impossible for them to get their heels down. Correctly performing a full depth squat is a sign of good mobility and strength and can be a reasonable goal for anyone looking to improve their fitness. Preparing to Squat Since the squat is such a basic and functional movement, simply practicing getting into the position is often all that is needed to achieve proper form. For anyone unfamiliar with the squatting movement it would be wise to work on the smaller components first, to build up the necessary strength and motor control needed to get in and out of the position. For someone who finds they have the strength to squat down but then have difficulty getting their heels flat without losing their balance it might be necessary to do some extra calf and ankle stretching to gain flexibility. Are Squats Bad for Your Knees? Some people may have heard advice that performing a full squat is dangerous or bad for the knees. Squatting like most exercises carries a certain degree of risk, but the notion that squats hurt the knees is largely a myth. When performed properly the risks are greatly reduced and usually outweighed by the benefits that can be gained from regular squatting. Based on current evidence, full range of motion squatting using your own body weight is not only a safe activity, but one that can have a great influence on overall physical health. Still, it is important to be aware of the risks to lower any potential for injury before performing any movement the body is not accustomed to doing. The two major concerns usually voiced over squatting are the potential for joint wear leading to arthritis and ligament injuries. Squats may actually decrease the risk of arthritis During a squat there are increased comprehensiveness forces on the joints of the knee. Very few studies however have shown that squatting can cause damage to the joint. One retrospective study on a group of elderly subjects in Beijing found that those who reported squatting several hours a day in their youth were more likely to demonstrate osteoarthritis of the tibiofemoral (TF) joint. A later study however found that squatting actually decreased the risk of TF arthritis when performed at least 30 minutes a day. The reason for these contradictory findings is not clear. The important thing to remember is that, as is true for most activities, moderation is key. The body is certainly capable of adapting to a natural squatting position, and almost all of us were able to do it at some point in our lives. The other joint in the knee subject to increased loads during squatting is the patellofemoral (PF) articulation, between the underside of the knee cap and the femur. The compressive forces at the PF joint increase as the knee moves into flexion (depth of squat). However, during that time the contact surface of the joint also increases. The increase in contact area distributes the joint forces over a larger surface area, which maintains, or even reduces, joint stress as you get deeper in your squat. Patellofemoral compression force should still be a consideration though for anyone with a history of anterior knee problems or cartilage damage of the patellofemoral joint. In regards to ligament injuries, the idea the deep squatting when performed as a weightlifting exercise causes ligament laxity in the knee can be traced back to an older study performed in the 1960s. Later studies have refuting these results and actually found that squatting enhances knee stability. The same principles that apply to other forms of exercise also apply for squats. Squatting too often, holding the position for hours on end, or not allowing your body to recover between squatting session can place you at risk for injury. Summary The full squat is a natural human posture often used as an alternative to sitting in Asian cultures and among young children, but rarely performed by adults in Westernized countries. Spending time in a squat position offers many health benefits and can serve as way to correct postural imbalances. Squatting is a safe activity when performed properly. Someone who is healthy and in relatively good physical shape without a history of knee injuries should be able to squat safely with minimal risk. Individuals with a history of knee injury need to give consideration to the increased forces placed on the structures of the knee when squatting. A lack of ankle mobility is usually the limiting factor that would prevent an individual from reaching full depth. The ability to do a full depth squat is a sign of good physical health. References 1. Dobrzynski J. “An Eye on China’s Not So Rich and Famous”. The New York Times. Retrieved Sep 23 2012. 2. Caterisano A, Moss RF, Pellinger TK, Woodruff K, Lewis VC, Booth W, Khadra T. The effect of back squat depth on the EMG activity of 4 superficial hip and thigh muscles. J Strength Cond Res. 2002 Aug;16(3):428-32. 3. Liu CM, Xu L. Retrospective study of squatting with prevalence of knee osteoarthritis. Zhonghua Liu Xing Bing Xue Za Zhi. 2007 Feb;28(2):177-9. 4. Lin J, Li R, Kang X, Li H. Risk factors for radiographic tibiofemoral knee osteoarthritis: the wuchuan osteoarthritis study. Int J Rheumatol. 2010;2010:385826. 5. Besier TF, Draper CE, Gold GE, Beaupré GS, Delp SL. Patellofemoral joint contact area increases with knee flexion and weight-bearing. J Orthop Res. 2005 Mar;23(2):345-50. 6. Chandler T, Wilson G, Stone M. The effect of the squat exercise on knee stability. Med Sci Sports Exerc. 21(3). Pp 299-303. 1989. 7. Escamilla RF. Knee biomechanics of the dynamic squat exercise. Med Sci Sports Exerc. 2001 Jan;33(1):127-41. Benefits of Legs Up the Wall Pose:
By Rev. Gregory Toole, United Centers for Spiritual Living
Who uses well his light, reverting to its source so bright, will from this body ward all blight ~ Lao-tzu Spirit, Mind and Body are one. Even so, at times we forget that the body is a sacred temple. In other words, the body is the vehicle in this world for the soul's evolution. It is more than just a mechanical instrument to be used to manipulate the physical environment. It is one with the total being, another aspect of the spiritual expression of the Divine. It is sacred. If we become still and pay attention, we can feel the presence of life moving in our bodies. This is the presence of God itself moving in us. Physical fitness, if done consciously, is about something more than vanity or presenting ourselves well to the world. Fitness is about aligning physical expression with the sacred truth of the body. In doing so, we treat the body as a sacred temple. Practices like yoga are are good, because they are about more than just sweating and burning calories. These practices also put us in greater touch with the life force that is Spirit in form. When we align the expression of the body in this sacred way, we may be more present in a very real sense to the power and presence of Spirit that is ever available to us. Rather than spirituality being abstract ideas in our thoughts, Spirit becomes something that we touch, feel, and experience right in the physical being. Regular meditation is the most important single practice in yoga. Because it is the most important practice, try to give meditation your very best effort. When sitting down or laying down to meditate, be leisurely, because you can get into the meditation much easier and faster. Get the alignment of your body just right, so you are comfortable and can relax into the practice of being still. Let yourself grow tall and long as effortlessly as you can. Bring your attention to the crown of your head; just leisurely sinking into what is, into truth. Bring your focus to your breath, then move you attention down and into the front body to the heart chakra. Every once in a while "squeegee" your mind, just starting to think a little less than usual, so you can be interested in what is happening in your heart chakra. Be aware of the movement of your breathing that is discernable in that area of your body. Kino MacGregor explains Ujjayi Breathing: Diet is clearly a cornerstone of the holistic approach to heart health, and both, Dr. Dean Ornish and Dr. Caldwell Esselstyn Jr. (heart health experts), encourage a low-fat, vegetarian diet. Ornish originally learned the basics of this diet from his spiritual teacher, Swami Satchidananda, the founder of Integral Yoga. Years later, Ornish began testing the diet's benefits on heart disease patients, with great success. Today, he recommends the following:
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AuthorDagmar Jones is a YOGA Alliance Registered Yoga Instructor (RYT200) and an Herbalist Archives
November 2016
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